Herbal Sleep Cycling: How To Create Your Own Protocol For Deeper Sleep

Herbal Sleep Cycling: How To Create Your Own Protocol For Deeper Sleep | Herbal Academy | Discover the nuts and bolts of herbal sleep cycling, herbs you can draw from for deeper sleep, and how to build your own basic herbal sleep cycle protocol in this post.

Cultivating deeper, more restful sleep can be one of the most foundational pieces to rebalance your overall health. But actually achieving deeper rest in the long-term is more complex than simply “knocking yourself out” with the same choice each night. Herbal sleep cycling is a protocol design I incorporate frequently in my clinical practice and is easy to learn and adapt into your routine at home if you struggle with sleep issues. Read on to discover the nuts and bolts of herbal sleep cycling, herbs you can draw from for deeper sleep, and how to build your own basic herbal sleep cycle protocol.

Why Herbal Sleep Cycling?

I often get asked: why cycle between herbs when using them as sleep aids? Depending on the complexity of the root causes for your sleep troubles, it could take some time for the body to re-adjust to sleeping naturally again. During this time of adjustment, it is helpful to have an arsenal of natural sleep aids you can cycle through so that your body can still receive the adequate, good quality sleep it needs (Winston, 2002).

For example, if someone is struggling with menopausal insomnia triggered by night sweats and hot flashes waking them up, a comprehensive protocol to help re-balance their hormones, restore the nervous system, and calm the heart would often be suggested for months while cooling herbal sleeping aids are used to alleviate symptoms in the meantime. For some individuals, symptoms of menopause can take over a decade to go through, and the likelihood of the same herbal sleep aid remaining effective for them every night throughout that period is slim.

Herbal Sleep Cycling: How To Create Your Own Protocol For Deeper Sleep | Herbal Academy | Discover the nuts and bolts of herbal sleep cycling, herbs you can draw from for deeper sleep, and how to build your own basic herbal sleep cycle protocol in this post.

In herbal practice, it is suggested to avoid taking any herb (or formula of herbs) nightly to prevent building up a tolerance (Hershoff & Rotelli, 2001). In my clinical practice, I have found herbal sleep cycling helps improve the efficacy of herbal sleep aids especially if they are being taken long-term. Every person’s body is unique so discovering the right pattern of sleep cycling can take some time and experimentation to figure out. A good rule to go by is to change the herb (or formula of herbs) you are using every night and cycle between at least three different herbs (or formulas).

How To Build A Basic Herbal Sleep Cycle Protocol

Building an herbal sleep cycle protocol can be as simple or complex as you choose to make it. As a basic template, you should make your protocol around a three-day cycle at minimum, choosing three different formulas or herbs to use on a rotating basis. Here are some key steps to consider as you create your own personalized toolbox for deeper sleep.

Step 1

Before diving into creating your protocol, take a moment and reflect on what the roots of your sleep issues are, your constitution (i.e., do you tend to run hot or cold; are you more dry or moist), and your general symptom picture. Through building your own protocol for deeper sleep, you can tailor it to your specific wellness picture. Even if you are unsure of the exact roots causing your sleep issues at the moment, use this time to reflect on all of the contributing factors you do know of.

For instance: maybe you have no problem falling asleep at night, but you always wake up in the middle of the night from intensely vivid dreams and are unable to fall back asleep. Or, maybe you lay down to sleep feeling anxious with a racing mind every night, making bedtime an uncomfortable process. There are many different categories to sift through here so use this step as an opportunity to clarify what your personal sleep picture looks like (Winston, 2002).

Step 2

Based on your personal sleep and health symptom picture, it’s time to choose the herbs you want to use in your sleep cycling protocol. You can reference the list of herbs and herbal categories below to help you get started. It is helpful to choose your herbs based on which actions are most necessary for you, which herbs are most accessible, and if there are any particular herbs you feel especially drawn to work with.

You can either choose a handful of herbs and then build several different formulas for the varying days of your sleep cycle protocol, or you can incorporate the herbs as simples in your routine. When it comes to choosing the herbal components of your sleep cycle protocol, sometimes one simple herb can be as effective as an intricately designed formula. Consider the desired actions you would like to include in your sleep aid, then assess if one simple herb would be enough to offer this, or if multiple herbs in a formula would be more ideal. It might take a bit of research and self-reflection to discover the ideal action-formula balance for your sleep picture.

Incorporating some kind of sedative herb (or multiple herbs) should be present in every formula to assist in easier sleep. Remember that these formulas are only intended to be taken at night.

Consider the energetics of each herb when deciding which ones to use. If you suffer from night sweats, for instance, you would want to avoid heating herbs like valerian. Note that any naturally stimulating herbs are best avoided around bedtime even if they are caffeine-free (Hershoff & Rotelli, 2001). Some examples of these include ginger (Zingiber officinale), cayenne (Capsicum annuum), and rhodiola (Rhodiola rosea).

Step 3

Herbal Sleep Cycling: How To Create Your Own Protocol For Deeper Sleep | Herbal Academy | Discover the nuts and bolts of herbal sleep cycling, herbs you can draw from for deeper sleep, and how to build your own basic herbal sleep cycle protocol in this post.

After choosing your herbal formulas or simples, you can decide which kind of herbal preparations to use. Some common preparations you could choose from include: infusion, decoction, tincture, herbal bath, and herbal powder. Depending on your symptom picture and when you anticipate needing to take your sleep aid (i.e., before bed vs. in the middle of the night), you should consider the convenience and accessibility of preparing or taking the herbs.

For instance, preparing a relaxing herbal bath and tea formula might be ideal if you need help falling asleep at bedtime, but if you need to take your sleep aid in the middle of the night to help you fall back asleep, taking a tincture would be more accessible. Consider the flavor and taste of your herbs too when deciding which preparations you would like to implement into your protocol. It is fine to use all of the same preparations between each of your cycle nights or use a different preparation each night.

Step 4

Once you have your herbs and extraction methods chosen, it’s time to figure out a basic dosage strategy. This step requires the most experimentation and patience while you figure out what works best for you. Determining the right dosing for your herbal sleep cycling protocol depends on your herbal sensitivity, how “wound up” you are (i.e., how much sedation you need), and root causes of your sleep issues. Pay close attention if you choose to incorporate any low-dose herbs into your formulas (or use them as a simple) and what the standard recommended dosage is for those herbs. Some of the stronger sedative and relaxant herbs, like lobelia and corydalis, have a much lower dosing threshold than other herbs.

A good place to start when determining your dosing strategy with herbal tinctures is to start with the standard recommended dose, then repeat every 30 minutes until sleep is achieved (without exceeding a determined amount of doses, so that you do not pass any herbal safety thresholds). It is critical to do your herbal research here so that you know how to create a safe and effective dosing strategy for yourself. Remain patient and curious as you refine all of the pieces in your herbal sleep cycling protocol over time.

Herbs To Draw From

Herbal Sleep Cycling: How To Create Your Own Protocol For Deeper Sleep | Herbal Academy | Discover the nuts and bolts of herbal sleep cycling, herbs you can draw from for deeper sleep, and how to build your own basic herbal sleep cycle protocol in this post.

Here are some herbal action categories you can reference and pick from when choosing the herbs to use in your sleep cycling protocol:

Sleep support (sedatives): valerian (Valeriana officinalis), California poppy (Eschscholzia californica), lobelia (Lobelia inflata),* catnip (Nepeta cataria), passionflower (Passiflora incarnata), chamomile (Matricaria chamomilla), lavender (Lavandula officinalis), hops (Humulus lupulus), corydalis (Corydalis ambigua),* kava kava (Piper methysticum), and skullcap (Scutellaria lateriflora)

*Safety Note: Lobelia and corydalis are low dose botanicals and should be used with caution. It is necessary to note the specific professional dosage instructions for each herb individually prior to using or suggesting to others.

Depression support: lemon balm (Melissa officinalis), St. John’s wort (Hypericum perforatum), ashwagandha (Withania somnifera), and damiana (Turnera diffusa)

Anxiety support (anxiolytics): passionflower, chamomile, lemon balm, ashwagandha, skullcap, St. John’s wort, rose (Rosa spp.), and lavender

Nervous system & stress support: oatstraw or milky oats (Avena sativa), tulsi (Ocimum tenuiflorum), ashwagandha, and skullcap

Liver stagnation support: burdock (Arctium lappa), reishi (Ganoderma lucidum), milk thistle (Silybum marianum), dandelion (Taraxacum officinale) root, and turmeric (Curcuma longa)

Pain support (analgesics): corydalis, California poppy, Jamaican dogwood (Piscidia piscipula), and wild lettuce (Lactuca virosa)

You can learn more about these herbs in The Herbarium (our herbal membership site) through our library or herbal articles or our extensive list of herbal monographs.

Bonus Step: Supplementing Your Herbs

There are many other natural supplements and support available which you can incorporate into your herbal sleep cycling protocol to help cultivate deeper sleep. Although we will not focus on these in this article, keep in mind that there are other options which could be helpful to add into your routine or combine with your herbal formulas for additional support. Depending on the nature of your sleep issues, certain supplements, herbs, and other support could be more indicated than others.

One Step Closer To Deeper Sleep

Think of herbal sleep cycling as one more beneficial tool you can use to achieve deeper sleep. Remember, herbs interact with everyone differently so it could take a little time for you to discover which herbs will be most supportive for you in your personal sleep cycle protocol. Be sure to always check for any contraindications and herb-drug interactions before using any herbs if you are taking any prescription medications.

Looking to learn even more about using herbs for deeper sleep? Read our articles: 7 Herbal Remedies For Better Sleep and A Simple Solution For More Rejuvenative Sleep.

Herbal Sleep Cycling: How To Create Your Own Protocol For Deeper Sleep | Herbal Academy | Discover the nuts and bolts of herbal sleep cycling, herbs you can draw from for deeper sleep, and how to build your own basic herbal sleep cycle protocol in this post.

REFERENCES

Hershoff, A. & Rotelli, A. (2001). Herbal remedies: A quick and easy guide to common disorders and their herbal treatments. New York, NY: Penguin.

Winston, D. (2002). Botanical/nutritional protocols for insomnia and other sleep disorders. Retrieved from: https://www.americanherbalistsguild.com/sites/default/files/winston_david_-_botanicalnutritional_protocols_for_insomnia_and_other_sleep_disorders.pdf

5 Lifestyle Hacks for Sound Sleep

5 Lifestyle Hacks for Sound Sleep | Herbal Academy | Wake up more rested, alert, beautiful, and ready to take on the day with these 5 lifestyle hacks for sound sleep. Beauty rest is more than a turn of phrase!

Beauty rest is more than a turn of phrase. Anyone who has suffered from chronic insomnia or disturbed sleep is well aware of the detrimental effects of sleep deprivation. Lack of sleep not only compromises your outward appearance. It wreaks havoc on your metabolism, mental alertness, emotional balance, and even memory (Albrecht & Ripperger, 2018). Sound sleep is vital for whole body health. Both modern science and ancient wellness systems, such as Ayurveda, underscore this truth.

The ancient ayurvedic sages placed sound sleep at such a high premium that it was deemed an essential pillar of health, along with good digestion and effective energy management. In fact, the Charaka Samhita, one of Ayurveda’s pivotal classical texts, states that by upholding these three pillars, the strength of body and good complexion are preserved even until the very end of one’s lifespan (Dash, 2014).

Although you may intuitively know this, stress, schedules, and a number of other factors may interfere with getting the rest you need. This article will explore lifestyle hacks for sound sleep so that you can wake up more rested, alert, beautiful, and ready to take on the day.

The Science of Sleep

In addition to the ancient wisdom of Ayurveda, there is mounting scientific evidence to support the value of sound sleep. In fact, not so long ago, an entirely new bodily system that plays a key role in sleep was discovered. It is known as the glymphatic system, and it functions as a waste clearance mechanism, removing metabolic and protein wastes from the brain while you sleep. This curious system may also be involved in distributing nutrients, such as amino acids, lipids, and glucose to brain cells (Jessen et al., 2015). The interesting thing about the glymphatic system is that it only functions while we sleep. Sleep that is regular, ample in quantity, and timed with the natural rhythms of dark and light, keeps this waste clearance system functioning as it should. The result? Sleep that feels restful, as well as clear thinking and a healthier nervous system. When the glymphatic process is disturbed, the consequences may be as serious as exacerbated neurological disease (Albrecht & Ripperger, 2018).

5 Lifestyle Hacks for Sound Sleep

Of course, getting sleep of adequate quantity and quality is easier said than done. If you find that your sleep is less than stellar, these five lifestyle hacks will help put you back on track.

5 Lifestyle Hacks for Sound Sleep | Herbal Academy | Wake up more rested, alert, beautiful, and ready to take on the day with these 5 lifestyle hacks for sound sleep. Beauty rest is more than a turn of phrase!

1. Be Consistent

One trick to attaining sound sleep is regularity. In Ayurveda, restless sleep and insomnia are often linked to an imbalance in vata dosha, which is associated with the wind element, as well as movement (Frawley, 2000). Vata dosha is easily imbalanced by changes in routine. Irregular lifestyle patterns such as frequent travel and irregular work schedules tend to throw vata dosha out of balance, resulting in sleep troubles. Regular sleeping times and good sleep hygiene (such as the sound sleep hacks describes in this article) help soothe the nervous system and keep vata dosha pacified and less likely to wreak havoc on sleep patterns.

The ayurvedic teachings around the importance of sleep routines correspond with the concept of circadian rhythms. Circadian rhythms are the natural rhythms of the body and correlate to the cycles of day and night. It is natural to sleep at night and to awaken with the light of day. When circadian rhythms are thrown out of whack, a number of health issues may ensue, such as being at a higher risk for developing heart disease, diabetes, metabolic syndrome, and certain types of cancer (Palanisamy, 2015).

According to Ayurveda, not everyone needs the same exact amount of sleep. You may have noticed this for yourself anecdotally. Vata types tend to need the most sleep, kaphas the least, and pitta types fall somewhere in the middle. Kapha types may also benefit from getting up a bit earlier; too much sleep exacerbates their naturally slower constitutions, causing sluggishness and lethargy. On the other hand, the more delicate nervous systems of vata types require maximum rest and rejuvenation. It is especially important that ravenous pittas are not up in the middle of the night, as they are particularly prone to late night eating, which only leads to an imbalance in their digestion, liver, and sleep patterns. Ayurveda teaches that “early to bed and early to rise” is best for everyone. This means that getting up around sunrise is ideal for all, with slight variations depending on one’s constitutional type (Svoboda, 2010).

5 Lifestyle Hacks for Sound Sleep | Herbal Academy | Wake up more rested, alert, beautiful, and ready to take on the day with these 5 lifestyle hacks for sound sleep. Beauty rest is more than a turn of phrase!

2. Unplug

This lifestyle hack for sound sleep is a game changer. It’s important to give your nervous system time to unwind before bedtime. Just like stopping a fast moving car, it’s not easy to slam on the brakes when you are traveling 100 miles per hour. The same is true for your nervous system. Easing, rather than crashing, into to sleep is generally far more effective.

Why? Melatonin is the reason. Melatonin is important for immune function and sleep quality. Melatonin is released by the pineal gland, and it plays a major role in signaling your nervous system to calm down. Interestingly enough, light exposure, particularly the blue light emitted by screens, prevents the release of melatonin. Therefore, the more time you can spend in dark or dim lighting before bed, the better your chances of falling gently into a sound sleep. Using lamps and area lights in the evening, rather than bright overhead lights is helpful. Also, light bulbs with an orange or red hue are preferable to white or bluish light. Apps, such as f.lux, that adjust your computer screen light throughout the day are useful as well. Ideally, turning away from computer screens and phones in the late evening, and instead of picking up a book, taking a hot bath, or doing other relaxing screen-free activities will help send your nervous system the message to calm down and prepare for sleep (Palanisamy, 2015).

5 Lifestyle Hacks for Sound Sleep | Herbal Academy | Wake up more rested, alert, beautiful, and ready to take on the day with these 5 lifestyle hacks for sound sleep. Beauty rest is more than a turn of phrase!

3. Eat Better to Sleep Better

Refraining from late night snacking will not only assist with weight management, but this healthy habit also helps you sleep better. Even your fat cells have a circadian rhythm. Research shows that eating less at night can assist in weight loss (Garaulet et al., 2013). This is consistent with the ayurvedic recommendation to have your largest meal at lunchtime, which is attributed to the ayurvedic teaching that one’s agni, or digestive fire, is strongest at midday. Also, by eating lightly at night, you give your body the chance to focus on detoxification and restoration during the night, rather than digestion. Furthermore, by normalizing your metabolic circadian rhythms, you have a better chance at bringing all of your circadian rhythms into balance, lining up patterns of eating, sleeping, and waking (Palanisamy, 2015).

4. Keep cool

Though hot summer days may leave you sleepy, our best sleep is attained in a slightly cool environment. The ideal recommended room temperature ranges from 60 to 66 degrees Fahrenheit with pajamas and in the mid-80’s without pajamas and just a sheet as covering (Onin, Bailey & Parquet, 1994). Furthermore, keeping a cool head may especially help with sound sleep. This is a rather amusing sound sleep hack. One study showed that sleep quality was significantly improved in 16 males who were subjected to head and neck cooling in a hot environment (Lan et al., 2018). If you have the option to regulate your bedroom’s temperature, keeping it on the cool side may help you rest more thoroughly. If not, consider a cool shower or applying a cool washcloth to the head and neck before bed for a soothing, soporific effect.  

5. Consider Herbal Support

Ashwagandha (Withania somnifera)

There are a plethora of herbs that can assist in getting a good night’s rest. Ashwagandha, with its nourishing, tonifying capacities is a great place to start. This starchy root is an ayurvedic classic for all types of nervous system disturbances. Ashwagandha is soothing for a range of imbalances including insomnia, fatigue, general debility, tissue deficiency, poor eyesight, and anxiety. Ashwagandha may not correct sleep immediately, but due to its nourishing and stabilizing effects on the nervous system, it will help normalize sleep cycles over time. One great thing about ashwagandha is that it is safe to take in rather large doses—anywhere from 1-9 grams per day (Dass, 2013). To maximize the root’s strengthening and soothing effects, it is helpful to consume in powdered form. For ease of consumption, you can mix powdered ashwagandha into hot water, hot milk, or a hearty warm grain cereal.

5 Lifestyle Hacks for Sound Sleep | Herbal Academy | Wake up more rested, alert, beautiful, and ready to take on the day with these 5 lifestyle hacks for sound sleep. Beauty rest is more than a turn of phrase!

Valerian (Valeriana officinalis)

If you are looking for an herb with potent sedative effects, valerian may be for you. Valerian is a powerful sleep aid and also has the ability to soothe anxiety and relax tense muscles. Since valerian can cause drowsiness, it is best to take only in the evenings, about 30 to 60 minutes before bed. This strong smelling root can be taken as a liquid extract or in dried powdered form (generally best swallowed in capsules). The suggested dosage is 3-9 grams of dried whole root and 2-6 mL of liquid extract (Mills & Bone, 2000). Some ayurvedic practitioners caution against long-term use of valerian, as it can exacerbate depression, melancholy, and mental lethargy (Dass, 2013). Also, oddly enough, some people find that valerian has a heating and stimulating effect rather than a sedative effect. This is a simple testament to the ayurvedic tenant that nothing is right for everyone. Always listen to your body and be willing to adapt your herbal supports based on your own felt experience.

Skullcap (Scutellaria)

Whereas ashwagandha and valerian are both warm and somewhat heavy herbs, skullcap is light, bitter, and cool. However, it is also a great nervous system soother. Skullcap is classically used as support for a host of imbalances including nervous tension, stress, anxiety, premenstrual syndrome, tremors, and addiction. For vata types who require deep nervous system nourishment, it can be combined with heaver herbs such as ashwagandha or valerian. Though skullcap is helpful as a sound sleep hack, it can also be taken during the day to calm a stressed mind or jittery nervous system. As a tincture, you can take 30-60 drops up to three times per day or 1-9 grams of the dried aerial portion (Dass, 2013).

If getting your zzz’s is a challenge, with the help of these sound sleep hacks, we hope you will find your way back to restful and rejuvenating sleep.

5 Lifestyle Hacks for Sound Sleep | Herbal Academy | Wake up more rested, alert, beautiful, and ready to take on the day with these 5 lifestyle hacks for sound sleep. Beauty rest is more than a turn of phrase!

REFERENCES

Albrecht, U., & Ripperger, J.A. (2018). Circadian clocks and sleep: Impact of rhythmic metabolism and waste clearance on the brain. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/30274603

Dash, B., & Sharma, R.K. (2014). Caraka Samhita (Vol. 1). Varanasi, India: Chowkhamba Sanskrit Series Office.

Dass, V. (2013). Ayurvedic herbology: East and west. Twin Lakes, WI: Lotus Press.

Frawley, D. (2000). Ayurvedic healing. Twin Lakes, WI: Lotus Press.

Garaulet, M., Gomez-Abellan, P., Alburquerque-Bejar, J.J., Lee, Y.C., Ordovas, J.M., & Scheer, F.A. (2013). Timing of food intake predicts weight loss effectiveness. International Journal of Obesity, 37(4):604-11. doi: 10.1038/ijo.2012.229.

Jessen, N.A., Munk, S.A., Lundgaard, I., & Nedergaard, M. (2015). The glymphatic system: A beginners guide. Neurochemisty Research, 40(12):2583-99. doi: 10.1007/s11064-015-1581-6.

Lan, L., Qian, X.L., Lian, Z.W., & Lin, Y.B. (2018). Local body cooling to improve sleep quality and thermal comfort in a hot environment. Indoor Air, 28(1):135-145. doi: 10.1111/ina.12428.

Mills, S., & Bone, K. (2000). Principles and practice of phytotherapy: Modern herbal medicine. New York, NY: Churchill Livingstone.

Nedeltcheva, A.V., & Scheer, F.A. (2014). Metabolic effects of sleep disruption, links to obesity and diabetes. Current Opinion Endocrinology, Diabetes and Obesity. 21(4):293-8. doi: 10.1097/MED.0000000000000082.

Onen, S.H., Onen, F., Bailly, D., & Parquet, P. (1994). Prevention and treatment of sleep disorders through regulation of sleeping habits. La Presse Médicale,  23(10):485-9. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8022726

Palanisamy, A. (2015). The paleovedic diet. New York, NY: Skyhorse Publishing.

Svoboda, R. (1999). Prakriti: Your ayurvedic constitution. Twin Lakes, WI: Lotus Press.

7 Herbal Remedies for Better Sleep

I used to be a chronic insomniac. I spent many years experimenting with various herbal remedies – the following 7 herbs were what I found to be the most effective.

Using Herbs for Better Sleep

Lavender

The healing effects of lavender have been documented to help everything from hair loss (alopecia) to skin irritation. However, it’s also a brilliant remedy for those looking for an earlier bedtime. A study done by the University of Miami Medical school took 40 people and split them up into two groups, giving one group rosemary and the other lavender. The aromatherapy caused both groups to feel less anxious and more relaxed, but lavender had a far more profound effect. What’s more, the lavender group showed better performance in math calculations. The rosemary control group were faster in their calculations, but that was only because they were feeling a lot more alert. As it turns out, lavender has been shown to affect heart rate, blood pressure, and to help in the shift to parasympathetic nervous system (the system we have for chilling out after a long day). Continue reading “7 Herbal Remedies for Better Sleep”

A Simple Solution for More Rejuvenating Sleep

sleep

Since we were young we have been taught the value of getting a good night’s sleep. Sleep does everything from helping us to rejuvenate our minds to ensuring that the cells in our bodies repair themselves. But while many of us are familiar with the benefits of sleep, what if there was a way for us to enhance those benefits with just a couple of tweaks to our daily routine?

sleep

One way to enhance the benefits of sleep is to nourish the brain tissue and its associated activities during slumber. When we sleep, the brain strengthens the connections among its many cells that in turn helps us improve our retention of memories and perform other mental functions at a more efficient rate. By combining the drinking of an herb known as gotu kola with a basic breathing exercise, we can promote more beneficial sleep as well as foster greater alertness at the beginning of a new day. Continue reading “A Simple Solution for More Rejuvenating Sleep”

Insomnia is a Symptom

When you have had a good night’s sleep, you should wake refreshed and feel well rested. The amount of sleep that you are getting does not necessarily indicate the quality of sleep. Everyone is different when it comes to getting enough sleep. For some 5 hours of good sleep is just the right amount while others may need a full 8 hours, the important thing here is how well you have slept. Many of us experience an occasional sleepless night and that is perfectly normal, it is the ongoing poor quality of sleep that suggests we are experiencing insomnia. Over 100 million Americans alone suffer from poor quality sleep. This restless state of sleep is extremely common but it is part of the larger picture and is an indication that there is something else going on.

When you have difficulty falling asleep, even when you are feeling exhausted is a sign that you could be experiencing insomnia. Waking throughout the night and finding it hard to fall back to sleep or even waking too early in the morning may suggest that you are experiencing some level of insomnia. Lack of good sleep can cause irritability, confusion, daytime drowsiness, lack of appetite, poor concentration and depression. Medical problems may be causing the interrupted sleep and certainly an imbalance is present. Anxiety, stress and depression are the most common causes. Interestingly enough, depression can cause insomnia and reversely, insomnia can cause depression. Continue reading “Insomnia is a Symptom”