Insomnia

Insomnia leads to illness. It will make you old and unattractive.

If you find a way to relax, insomnia will disappear. Knowing how to relax is an art.

Art comes down to a well-chosen lifestyle.

ORIGINS OF INSOMNIA

Insomnia usually arises from excessive worry. We are tormented by external worries imposed upon us. We are imposed upon to have this or that, to do this or that, to achieve this or that, to look like this or that, to fear this or that, to be anxious about this or that…

In Croatia, there is also a subculture of communication that involves worry, gossip, and complaining. If you start a conversation without previously complaining about the “difficulties” of life, no one takes you seriously. Thus, the feeling of worry is deeply ingrained in us.

Aside from external factors, worries also come from within, from initial stress (see below).

Other causes of insomnia include: improper diet, hormones, mental disorders, strong emotions, menopause, noise, light, pain, medication, night work, respiratory and breathing problems, skin problems, itching, restless legs, fatigue, being over 65 years old, issues with the microbiome, digestion, immunity, liver, pancreas, intoxication, blood sugar, heavy metals, intolerances…

INITIAL STRESS

We are not all the same, and we do not all react in the same way to negative circumstances. Our reaction depends on our psycho-physical constitution and the amount of stress we carry within us from the start.

In part, the answer about the constant stress you carry within you (in your heart, bones, muscles, etc.) can be found here.

Speech, walk, and muscle tension are the quickest indicators of someone’s constitution and the amount of “initial” stress they carry. Therefore, some people walk down the street with a smile on their face, some appear grim, some are relaxed, some are tense, some are hunched over, some are upright, and so on. The upright posture indicates the amount of serotonin flowing through their veins.

Uprightness depends on self-respect and respect for others.

Emotional traumas from the past (from childhood or recently acquired) are stored in the body and present in the body every day, 24 hours.

This is a stress that is never turned off.

This hidden stress from the past “sleeps” in the muscles, and whenever we face a new challenge, it awakens. Sometimes, this stress “awakens” in the form of insomnia (e.g., during menopause). Quality sleep can provide relief from this stress. How we react to trauma depends on what state we are in when the trauma occurs, and that state is most of all defined by our constitution.

Constitution is a collection of physical and psychological potentials.

If we are in an environment that supports them, we remain healthy with a minimal amount of initial stress.

Therefore, the environment is key.

We choose the environment ourselves (even though we may think we have no influence).

We must find our place under the sun, develop our potential, and fulfill our desires; we need to be surrounded by like-minded people.

If we are in an environment that does not support us, our body and spirit will undoubtedly be tense, and such a starting position is not the one we want to enter into life situations, especially not stressful ones such as job loss, loss of loved ones, earthquakes, illnesses, and so on.

One of the most obvious signs that we are not living in accordance with our constitution is psychosomatic illness.

Those who exceed their limits or have their boundaries violated by others, or those who fall far below their limits (criteria, constitution), will develop psychosomatic illnesses:

gastritis, ulcerative colitis, goiter, diabetes, hypertension, migraines, bronchial asthma, itching, urticaria, neurodermatitis, angioedema, chronic constipation, Crohn’s disease, angina pectoris, heart attack, high blood pressure, arrhythmia, hypoglycemia, hyperthyroidism, chronic back pain, rheumatoid arthritis, spontaneous miscarriage, PMS, allergies, obesity, migraines…

If you suffer from insomnia along with any of these diseases, it will be easier to identify the cause of insomnia (it is more evident).

Then, you can start with solutions from within, rather than just relying on medication. This requires hard work and habit changes.

First, let’s consider what people can endure and what boundaries they can cross.

The question is whether we are forced to cross our limits willingly or unwillingly. There is a big difference.

The concept of “constitution” always reminds me of athletes. Many are talented. Many have a strong desire. Some are disciplined and persistent. Some are mentally stronger, some weaker, but they all have to overcome obstacles.

Athletes constantly push their limits, mostly willingly, and victory is the reward.

Blanka Vlašić, Janica Kostelić, Sanja Jovanović pursued victory, and they all had thyroid problems. That was the price they paid for pushing their boundaries. Was it their own desire or imposed goals? The more imposed, the more stress and greater the damage.

We also cross our own limits, doing things that we impose on ourselves or that others impose on us. You cross your limits when you work with people you despise, when you live in a city you dislike, when you marry into a family with whom you have nothing in common, when you study something you don’t love, when you go to a therapist you can’t connect with, when you forcefully believe in people you don’t truly trust, when you eat food that doesn’t suit you, when you don’t nourish your soul with what brings you joy…

All of that counts, the body remembers it all, and it becomes the dowry with which a person enters new situations every day. That is the starting position.

Life is simply like that, and it is not easy to influence everything.

If you think otherwise, then you have simply read a bunch of self-help literature that lies about everything being possible.

People who have achieved significant positive changes in their lives share their success formulas with others as a model for achieving goals. That is their model, not yours, and it never will be because you do not have the constitution of that author.

And it is never as ideal as they say.

You know from life that:

• someone can eat a lot and not gain weight
• someone can be exposed to continuous stress and still be relaxed,
• someone can sleep for 4 hours and not be tired.

That doesn’t mean you can do the same.

That’s why good self-help asks questions rather than providing answers and guidelines.

Through questions, it leads you to realistic individual solutions.

Asking the right question is crucial. The right question brings awareness, awakening, and provides a solution—an individual solution!

By answering questions, people gain a complete picture of themselves and their lives. By gaining insight into their true state, solutions impose themselves, even before the therapist offers them.

If you cannot sleep, it is realistic to say that you have a big problem. To find a solution for your insomnia amidst a sea of choices, the first step is to recognize:

• what is the cause of insomnia and what has influenced its onset – determining your constitution, what you can and cannot endure,
• the size and nature of the initial amount of stress you carry within you. If insomnia started after losing a job, it doesn’t mean that it’s the cause. Job loss is the trigger.

Here, I will provide insight into a couple of constitutional reactions to stress (and insomnia).

STRESS REACTIONS

Nervous System Reactions

1. Strong reactions (instant discharge – nervous reactions, yelling, cursing, restless reactions, sudden mood swings…)
2. Delayed reactions (suppressed anger, dullness, sadness, accumulation of stressful thoughts and negative emotions)

Long-term, the key word is “accumulation,” and it becomes increasingly difficult to get rid of negative energy. This is also one way in which fatty tissue accumulates, leading to weight gain. There is no weight gain without accumulated negative emotions.

Musculoskeletal System Reactions

1. Cramps
2. Stabbing pains
3. Tension
4. Twitches
5. Heaviness and pain
6. Strain
7. Tightness
8. Laxity…

Emotional System Reactions

1. Altered breathing (shallow breathing, sighing, breath-holding, spasmodic breathing, interrupted breathing)
2. Negative emotions – anger, sadness, fear, despair, worry…
3. Physical parameters are closely related to emotions: blood pressure, pupil appearance, muscle tension, back pain, hormone level changes…

Digestive System Reactions

1. Diarrhea (usually associated with fear)
2. Constipation (usually associated with worry and tension, common in businessmen)
3. Gastritis (usually associated with nervousness and fear of certain outcomes)
4. Abdominal pain (usually associated with intolerances – to food or certain people)…

As you can see, the same stimulus can elicit very different reactions.

To have a comprehensive understanding of someone’s health, it is easiest to imagine the body (which it is) as a water-filled balloon through which an electric current flows.

The quality of the current flow determines a person’s vitality.

This also indicates potential for recovery.

The flow of current can be smooth, intermittent, or stopped, causing the body to behave like a light bulb – shining, flickering, or turned off.

Do you shine?

Do you just flicker?

Or are you turned off?

It is most noticeable in the eyes.

The nervous system affects the quality of energy flow (flux).

Whether we are a person with a smooth flow or not, others can most clearly see it in our muscles (someone’s gait, posture, body position, voice strength…), while we recognize changes in ourselves most prominently in digestion and sleep.

If we could create an algorithm that takes into account these parameters, we could have an ideal individual therapy for insomnia.

We don’t have the algorithm, but it can be calculated “manually” with a little effort and time invested.

MAY THESE QUESTIONS INSPIRE CHANGES

Before you read the following set of questions, prepare a pen and paper.

Answer them to YOURSELF honestly, jot down the answers on the side, you’ll need them.

1. Are you generally: – nervous (anxious) – dull (depressed) – calm (content) person? (other possible answers: agitated, worried, placid, satisfied, pumped, dissatisfied, pained, apprehensive, kind, motivated, inspired, angry, sad, tearful, sensual, accelerated, slow-paced person…)
2. What are the best ways to calm yourself, and do you do them regularly? (possible answers: sports, hanging out with friends, singing, painting, theater, watching movies, TV, flying, running, jumping, singing, sleeping, chess, dancing, yoga, breathing exercises, physical gardening, driving, talking to a very close person, going to parties…)
3. How do you rest and recharge your batteries? (possible answers: weekend getaways, outdoor walks, long sleep, occasional short naps in the afternoon, sun exposure, nature walks, reading books, warm baths, visits to a beautician, hairdresser, pedicurist, self-care treatments in your own bathroom, shopping, wellness activities…)
4. Do you regularly rest and recharge your batteries? If not, why not?
5. Do you experience strong stress on a daily basis? What causes this stress? (possible answers: work-related stress because my boss constantly humiliates me, stress with children because I can’t control them, stress from noisy neighbors…)
6. Are you aware of the activities or people that disrupt your peace of mind? (possible answers: many people, interactions with people who are different from me, activities where I’m not 100% successful, staying in places with poor ventilation, situations where people don’t respect me, situations where people don’t support me, confrontational situations…)
7. Do you consciously drink enough fluids every day and eat a bowl of fruits and vegetables every day? 
8. Do you spend at least 1 hour in the sun every day? 
9. Do you walk or exercise for at least 1 hour every day?
10. Is there music or other forms of art or creativity in your life? (do you listen to music, attend concerts you love, sing with loved ones, socialize regularly, have fun, laugh, joke…)

If you are constantly under stress and do nothing to help your body regularly eliminate stress, resolving insomnia will take more time and stronger medications.

HYGIENIC MEASURES TO PREVENT INSOMNIA

Help yourself sleep better by following these RULES:

• Define what calms and brings you joy, and write it down (start doing it regularly).
• From now on, stop doing anything that disturbs your peace of mind (recall the last time something completely drained you, upset you, made you cry, or left you feeling numb).
• Stop desperately trying to control everything; relax and appreciate the beautiful gifts life offers (think about what those gifts are) – there are two types of people: those who want everything to go their way, and those who strive to be happy; be the latter.
• Make time for rest every day, plan it, and stick to the schedule.
• Once a week (or when experiencing insomnia), take Epsom salt baths – add a few handfuls of magnesium sulfate to warm bathwater to relax tense muscles.
• Before bedtime, massage your belly with a bit of lavender oil (in a clockwise direction).
• Take a morning shower with warm and cold water alternately.
• Wake up at the same time every morning.
• Get out of bed immediately upon waking.
• Start exercising, run in place, dance, or engage in enjoyable exercises as soon as you get up. Tony Britts is my favorite fitness trainer, and practices deep breathing to detoxify through increased respiration.
• Shower with salt and essential oil-based scrubs like Cabernet body scrub from Caudalie, Mirta rose and coconut scrub, or Rituals body scrub for skin detoxification.
• Drink 1-2 glasses of quality water on an empty stomach in the morning. Throughout the day, eat at least one bowl of soup (vegetable or meat-based), one vegetable-based meal, and one fruit-based meal to detoxify your intestines.
• If you experience serious and prolonged insomnia, consider eliminating coffee consumption – it might save your life.
• Ensure that your breakfast includes foods containing tryptophan, such as eggs, fish, turkey, and whey protein.
• Consume a regular anti-inflammatory smoothie (regulates hormones, stabilizes cortisol, reduces inflammation, regulates digestion, strengthens immunity).
• Eat mindfully and with sufficient time, savoring each course rather than just focusing on proteins and bread.
• Pray, express gratitude, connect with your inner self.
• Detoxify your soul and let go of anything that doesn’t serve you.
• In the early afternoon, engage in light aerobic exercise like swimming or gentle jogging.
• If needed, take a 10-15 minute nap in the afternoon, but not longer, and do it early in the afternoon to give your body time to rest.
• Shower in the afternoon to relieve stress accumulated throughout the day, as reduced stress improves sleep quality.
• Spend more time outdoors, get exposed to sunlight for at least 1-2 hours – sunlight’s photons activate cellular membranes, allowing minerals like sodium, potassium, calcium, and magnesium to aid in toxin removal from cells and nutrient and hormone entry.
• Spend more time in nature, electrify your body during the day, or at least at night.
• Have dinner early, preferably around 6-7 pm.
• Avoid eating three hours before bedtime.
• In the evening, you can have oats with goat’s milk, a banana, and saffron for better sleep – cook them together.
• Avoid alcohol consumption in the evening (better yet, avoid it altogether, especially during menopause).
• Avoid eating later than 8 pm.
• Never eat sweets or raw fruits and vegetables later than 5 pm.
• Have fun every evening; create a disco at home with your family, dance, sing, dress up as if going out, share your joy with friends, like Sophie Ellis Bextor.
• Avoid using computers, TVs, and phones at least two hours before bedtime (read a book instead, like the Bible, Rumi’s works, or “The Art of Rest” by Claudia Hammond, and join the Pleasure Activism movement).
• Frequencies from WiFi, TV, and mobile phones disrupt your body’s frequencies, so you can’t be constantly exposed to them; your body needs rest and space for regeneration.

Device frequencies interfere with organ frequencies, and the consequences are more pronounced for those with a more sensitive constitution, leading to increased cortisol, insulin, food cravings, emotional eating, disrupted melatonin cycle, stimulation of fat cell growth, thyroid imbalance, progesterone issues, mood swings, high blood calcium, decreased metabolism, and insomnia.

• Take magnesium glycinate before evening and practice breathing exercises.
• If you use an essential oil diffuser, use oils like frankincense, lavender, geranium, sandalwood, chamomile, mandarin, melissa, bergamot, anise, marjoram, or ylang-ylang from 6 pm until bedtime – 5-6 drops of oil are sufficient (less is more).
• Before bedtime, drink chamomile, lemon balm, or hop tea for better sleep.
• Four Sigmatic’s healthy mushroom and cacao-based beverages are tasty and relaxing.
• Go to bed before 11 pm and darken your room (even a small amount of light can hinder melatonin production and disturb sleep).
• Change your sheets regularly (avoid using fabric softeners), and ensure proper room ventilation.
• If needed, use a sleep mask (eye cover) for total darkness.
• High humidity and mold in the room won’t help, fix floors and walls, use a dehumidifier or deep drying devices.
• Know the air quality in the city you live in and adjust accordingly; check for Zagreb.
• Just like you change your toothbrush, occasionally change your mattress as well, not just your car. Your mattress “drives” you through the night, so consider organic mattresses and what that means, like the popular Samina
• Before bedtime, wear comfortable terry cloth clothing to reduce skin electrification and calm your body (Valovi design).
• Use an air purifier in your bedroom half an hour before bedtime to improve air quality (use YL frankincense or Tranquil Roll-On oil).
• Meditate if you enjoy it; here’s a Hollywood
• Even better, pray, connect, and follow spiritual exercises through the E-duhovne mobile application.
• Ensure you’ve been in the sun, walked or exercised for at least 2 hours that day.
• If you don’t have a fireplace, light a candle and watch the flame.
• Always listen to music you love, especially the one you grew up with. (classical, soul, country, jazz, blues) or listen to music with relaxing frequencies like 174Hz, 333Hz, 396Hz, 444Hz, 528Hz, 963Hz, 120Hz, or have fun with modern aids like

In my opinion, some of the best notes for sleep and relaxation are: http://pianomedicine.com

Be mindful of the frequencies you expose yourself to daily.

People also have their frequencies, choose who you surround yourself with.

Spaces have frequencies, be cautious about where you spend your time.

Cities have frequencies, choose carefully where you live.

– Pray before sleep, connect.

– Be kind and present with loved ones before sleep; it will further calm you.

• Use an individual bioresonance device, set it to frequencies that treat insomnia or lower cortisol levels (this device can influence almost all bodily and mental symptoms). For more information about this phenomenal device, contact mulier@mulier.hr.
• If possible, an infrared sauna can be very helpful, or purchase an infrared blanket if you cannot access a sauna.
• Aromatherapy massage with well-chosen oils is a great choice.
• Regularly use gentle insomnia treatment methods such as: Quantum Neuro Reset Therapy, Feldenkrais, Bowen, Emmett, Bobath, Bioptron, foot reflexology, vagus nerve activation, cognitive-behavioral therapy.
• Pillows made of natural materials can help, such as a buckwheat pillow.
• Pay attention to Feng Shui, keep your room tidy with minimal items, no mirrors, flowers, or plants in the room, no books, no TV, dust-free, simple, with soothing wall colors, always clean bedding, far from noise and light.
• Be mindful of personal hygiene culture… don’t exercise at 7 pm, don’t eat at 10 pm, don’t sleep until 10 am, don’t have lunch at 5 pm…
• Read this text, remind yourself of the sanctity of sleep, and the advice provided…

If you’ve incorporated all the above into your routine and still suffer from insomnia, consider the following text.

In addition, deal with the “starting stress.”

HORMONES

The hormone that affects sleep is melatonin, but it’s useless and naive to observe only one cause for one consequence (melatonin for sleep) because everything in the body influences everything – simultaneously! That’s precisely the point of holistic medicine: to find causal connections and create therapeutic links.

We know that melatonin is low in the morning to keep us awake and high at night to ensure healthy and uninterrupted sleep. Its concentration is highest around 2-3 a.m., and with the appearance of light, it starts to decrease, remaining low during the day.

Another crucial hormone that affects insomnia (and wakefulness during the day) is cortisol.

Normally, cortisol is highest in the morning and decreases towards the end of the day – the opposite of melatonin. With insomnia, there is a reverse secretion of these hormones, so cortisol, which should be low at night, starts to surge, while melatonin is too low to enable sleep.

This situation is typical for individuals under significant and prolonged stress, and along with insomnia, they may also experience fatigue, anxiety, depression, decreased libido, PMS, weight gain, infertility, impaired glucose metabolism, confusion, cravings for salt or sweets, reduced immunity, food intolerances, impulsive behavior, rapid heartbeat, hair loss, dry skin, estrogen dominance, among other symptoms.

These symptoms are signs of adrenal fatigue (or burnout), which needs to be recognized in time as it can lead to serious health problems if left untreated or if only one symptom, such as insomnia, is addressed.

Adrenal fatigue can lead to two types of insomnia:

– “sleep onset problem,” where cortisol levels don’t decrease enough to allow the body and mind to relax

– “interrupted sleep problem,” where wake-ups during the night occur, sometimes accompanied by hunger or palpitations – a typical cortisol surge usually happens around 1-3 a.m.

Adrenal fatigue causes insomnia, and insomnia causes adrenal fatigue. An expert should assess the recovery from adrenal fatigue, with timely dosing and selection of supplements while regulating the diet. If you experience symptoms of adrenal fatigue mentioned above (insomnia being just one aspect), it’s essential to treat the adrenal fatigue rather than just the insomnia.

Apart from adrenal fatigue, insomnia can be caused by imbalances in concentrations of neurotransmitters like GABA, serotonin, and other hormones. These are also considered primary causes of insomnia in medical literature. However, the issue of insomnia should be examined more deeply, especially considering the neurometabolic response – that is, nerves and digestion. This includes constitution, stamina, and tone.

At the beginning, it is crucial to examine and analyze all hormones (cortisol, progesterone, estrogen, testosterone, thyroid hormones) and hormonal incidents (hot flashes, adrenaline rushes, progesterone theft).

Low progesterone can also be a cause of sleeplessness.

Progesterone is the hormone of well-being; its concentration starts to decline in women as early as their 30s and can be very low during menopause or even earlier. Along with low progesterone, hot flashes and night sweats can occur, making sleep even more challenging. Progesterone is closely linked to sleep as it activates GABA, which relaxes, induces sleep, reduces stress, improves mood, and reduces pain. Low progesterone can be associated with edema, bloating, depression, anxiety, and irregular menstrual cycles. Low progesterone supports the development of polycystic ovaries, endometriosis, low libido, PMS, and infertility. It can also be low in some fungal infections.

Low estrogen, apart from increasing the risk of heart disease and osteoporosis, causes hot flashes – episodes of heat and sweating that often occur at night, disrupting sleep. Hot flashes are more common in women who have long been under chronic stress and cortisol imbalances. Therefore, the path to a solution begins with diet and lifestyle changes to reduce stress.

CONSEQUENCES OF INSOMNIA

OBESITY AS A CONSEQUENCE OF INSOMNIA

The day following insomnia, cortisol levels are typically elevated, blood sugar is lowered, appetite is increased, and people tend to eat more frequently than necessary, often leading to weight gain. Step by step, depression develops, contributing to weight gain. Many individuals then turn to antidepressants, which often have weight gain as a common side effect, creating a vicious cycle.

Hence, they end up being overweight, depressed, and sleep-deprived.

Poor sleep leads to obesity with dysglycemia. Dysglycemia refers to unstable glucose concentrations in the blood, causing various diseases such as diabetes, polycystic ovaries, anxiety, and infertility.

If you have problems with obesity, sign up for a three-month holistic weight loss program, and step by step, under medical supervision, get rid of those harmful extra kilograms. Obesity is a disease that needs systematic treatment and is always related to a series of digestive and hormonal disorders that can’t be solved through food abstinence alone.

FATIGUE, CONFUSION, SMANJENA KONCENTRACIJA

Poor sleep causes confusion and fatigue.

The question is how many hours of sleep are enough for you to feel great. Some people need only four hours, while others require ten or more hours. Five hours of uninterrupted sleep is better than nine hours of interrupted sleep.

The quality of sleep on a previous night is evident in the quality of the following day.

HEART DISEASE, DEPRESSION, ACCELERATED AGING

If insomnia persists, we must take action because the consequences of insomnia are destructive:

– Weight gain and metabolic diseases

– Reduced fertility

– Depression (read what the Bible says about depression)

– Confusion and poor concentration

– Heart diseases and heart attacks (the risk with insomnia is four times higher)

– Reduced immunity

– Accelerated aging

– Poor physical appearance

– Under-eye bags, dull skin

– Emotional instability

– Impaired memory and concentration

– Increased susceptibility to accidents

According to one study, just one lost hour of sleep requires four days for recovery.

To treat insomnia, I would always recommend a holistic therapy that addresses the whole body (body and mind) instead of prescribing sleeping pills. This requires changes in lifestyle and everyday habits.

CAUSES OF INSOMNIA

Let’s consider the causes of insomnia, apart from severe external circumstances like earthquakes, epidemics, loss of loved ones, or material insecurity, all of which can ultimately lead to fear for one’s life.

LIVER

One of the most critical organs to consider with insomnia is the liver, which is responsible for detoxifying the body of accumulated harmful substances, as well as, some say, harmful emotions. Everything revolves around the liver – sleep, hormones, energy, anger, food cravings, available nutrients, digestion…

A sick, sluggish, “clogged,” and tired liver is a sure path to insomnia. Therefore, one of the first steps is to unburden the liver, detoxify it, renew liver cells, rid it of fat, nourish it, and enable it to do its job – cleanse. Alcohol is the liver’s greatest enemy, along with medications and sugary, fatty foods (cookies, cakes, etc.).

60% percent of people have NAFLD (non-alcoholic fatty liver disease). The German product proven to treat NAFLD is Hepafast, and a two-week detoxification with Hepafast is recommended for anyone over 35 years of age and anyone experiencing insomnia, hormonal imbalances, or digestive issues. Hepafast is only available from licensed physicians, and in Croatia, you can order it by email: mulier@mulier.hr.

Most noticeable symptoms of fatty liver, apart from the listed ones, are fatigue and increased waist circumference. The doctor will also check lipid status, BMI, FLI, GGT, and ultrasound (UZV).

OTHER CAUSES OF INSOMNIA:

• Individual predisposition to worry and pessimism (constitution). Thin people with digestive problems, who overthink, are intolerant, and accelerated are more prone to this.
• Anxiety and a tendency towards depressive behavior (usually hereditary traits). In this group, individuals are usually heavier and prone to emotional eating.
• Mental disorders and strong emotions.
• Hormonal imbalance, often caused by intense stress (cortisol imbalance). Normally, cortisol is high in the morning and low in the evening, while melatonin shows the opposite pattern. The adrenal glands regulate this cycle, and if you experience burnout, you’ll need a longer rest away from everything that caused the exhaustion to allow your body to recover. Sometimes the damage can be irreversible and part of it remains permanently.
  • Treating burnout is complex, as it involves treating the whole body and mind.
  • Cortisol regulates blood sugar, blood pressure, immunity, and decreases in the evening physiologically.
  • Chronic high cortisol due to prolonged stress or acute high cortisol due to evening consumption of alcohol, coffee, or late exercise can suppress serotonin, reducing the feeling of satisfaction and shifting the balance towards dissatisfaction, worries, and tension. Chronic high cortisol also depletes GABA, a neurotransmitter responsible for a sense of calmness necessary for falling asleep. High cortisol reduces the level of progesterone, another hormone that provides a sense of well-being.
• Hormonal imbalance occurring during menopause, related to reduced concentration of progesterone and estrogen or imbalance in the ratio of these two hormones.
• Autoimmune diseases with disrupted immune regulation (possible in various areas like the thyroid, skin, kidneys, lungs, muscles, blood glucose levels, etc.).
• Calcifications in the pituitary gland.
• Dysfunction of mitochondria and energy distribution.
• Membrane-level disorders and generalized inflammation.
• Intoxication with heavy metals.
• Oxygen deficiency at the cellular level, circulation quality issues (vascular connective tissue, autonomic nervous system, blood cell quality and quantity, calcifications, thrombosis tendency, medication, antioxidant level, and oxidative stress).
• Circadian rhythm disorders regulated in the hypothalamus, often accompanied by other biochemical rhythms disorders.
• Imbalance between lifestyle and chronotype (sleep tendency). There are four chronotypes and various lifestyles; the art is to adapt them to life circumstances.
• Metabolism and dietary disorders, food cravings, inflamed intestines, abdominal pain.
• Neurotransmitter imbalance (GABA, serotonin).
• Fibromyalgia – cause unknown, but the key word is imbalance – it’s unclear whether fibromyalgia causes insomnia or vice versa, but the imbalance maintains it.
• Skin conditions, itching, painful skin.
• Noise, light, night shifts.
• Age above 65 years.
• Respiratory system issues (sinuses, cough, allergies, snoring, etc.).

SOLVING INSOMNIA PROCESS:

IDENTIFYING THE MOST COMMON CAUSES:

1. GLUCOSE IMBALANCE IN THE BLOOD?

 If you crave sweet food, discuss with your doctor whether this craving is a result of burnout and exhausted adrenal glands, or a  neurotransmitter imbalance, intolerance to certain foods, parasitic infections, incorrect diet, hormonal imbalance, mental or emotional stress, or intoxication. Continuous glucose imbalance can be confirmed through a blood test (measuring HbA1c). If you have glucose imbalance (dysglycemia) confirmed through lab tests and currently experiencing acute stress, have hunger attacks (feeling a drop in sugar levels, trembling, frequent visits to the bathroom), one option that can help is taking alpha-lipoic acid for a certain period. This should be done under the supervision of your doctor while following hygiene measures. Glutamine between meals can further stabilize blood sugar and may be a good supplement to help reduce harmful fast food intake. However, it only works for some individuals. The craving for food can also be interrupted by taking DPA (D-phenylalanine) among other measures. Dosage and duration of therapy will be determined by your doctor. Glucose imbalance in the blood can also be caused by late eating, alcohol consumption in the evening, or simply strong mental stress and worry.

2. HIGH NOCTURNAL CORTISOL?

The best way to test cortisol is through saliva samples, taken three times during the day and twice during the night (including the moment of waking up in the middle of the night). High nocturnal cortisol causes not only insomnia but also various serious illnesses and requires treatment. This problem cannot be solved with a simple pill; it requires a change in lifestyle that led to the issue, including changing attitudes and environmental conditions.

Symptoms of high nocturnal cortisol (and simultaneously low daytime cortisol) can be recognized by the behavior characteristic of being “wired and tired” – being constantly tense and tired at the same time.

High nocturnal cortisol is related to melatonin imbalance. This is a serious condition of overall exhaustion that needs systematic and thorough treatment. In addition to insomnia, it may manifest in other symptoms such as thyroid issues, blood pressure problems, fatigue, digestive issues, fertility, sex hormones, and blood glucose levels.

Insomnia caused by high nocturnal cortisol can be treated with GABA supplements, as well as tryptophan and melatonin. Other supplements may also be needed to stabilize the overall condition. The doctor will determine the list of supplements, dosages, their sequence, and later their reduction. Lactium is another natural supplement that significantly lowers high cortisol levels. It is crucial to investigate why cortisol is high (acute stress, chronic stress, infections, metabolic disorders, etc.).

3. LACK OF GABA?

GABA is an inhibitory neurotransmitter that primarily neutralizes adrenaline, calming the body. Symptoms of GABA deficiency include insomnia, fatigue even after a good night’s sleep, feeling stressed, tension and muscle spasms (jaw clenching is common in women), anxiety and panic attacks, palpitations, irritability at the slightest trigger, nervousness, overeating (start with the Emotional protocol detoxification, under no.3), irritability of the intestines, inability to relax, cold hands, feeling overwhelmed, extreme sensitivity to sounds and smells, sometimes dizziness, feeling unable to cope with obligations, and this “overwhelmed feeling” sometimes culminates in serious conditions like fibromyalgia.

GABA deficiency can lead to anxiety, depression, chronic stress, and insomnia. These individuals respond well to benzodiazepines because these drugs primarily affect muscles and less so the central nervous system (CNS).

The lack of GABA is better identified through symptoms or elimination rather than laboratory tests because they are unreliable. I believe that the best approach to treat most chronic illnesses is by accurately diagnosing the symptoms and the connections (most important!) among them. This is precisely what holistic medicine does; it uncovers unhealthy biochemical connections. The deficiency of GABA is often associated with a lack of melatonin or serotonin, which can indirectly or directly lead to insomnia due to the lack of GABA.

If this type of insomnia predominates, it is possible to take GABA supplements or supplements with tryptophan and melatonin.

High doses of GABA, exceeding 750mg, can cause anxiety, so it’s best to avoid them. In my experience, supplements containing GABA work well. It’s ideal to take GABA supplements before sleep or even when waking up in the middle of the night. For those who don’t respond to GABA and have a primary GABA deficiency, they potentially react well to L-theanine, which is also found in green tea.

GABA supplements significantly lower blood pressure, and this should be taken into account, as GABA is synthesized from the amino acid glutamine with the activated form of vitamin B6 as the main cofactor. Therefore, individuals lacking GABA may also have a deficiency in this amino acid and vitamin B6 due to insufficient intake or absorption.

Currently popular diets like intermittent fasting or skipping meals reduce GABA concentrations. Besides restrictive diets, reduced GABA levels are found in cases of burnout (adrenal gland exhaustion, mainly reduced cortisol), intestinal dysbiosis, low levels of zinc, vitamin B6, taurine, and glutamine in the body, as well as in one of the most significant causes of chronic diseases, which is fluctuating blood glucose levels due to nutritional or mental stress.

Certainly! Here’s the translation of the text from Croatian to UK English:

4. LACK OF SEROTONIN and MELATONIN?

This is a common cause of insomnia, triggered by obsessive thoughts and worries, feelings of helplessness, fear, and lack of self-confidence, leading to frequent interruptions during sleep and ultimately resulting in a depressed mood. Serotonin is proportional to self-confidence and that implies self-esteem as well. I believe that self-esteem is the main foundation of health and its absence is the main cause of illness, i.e. the primary source of stress that leads to illness. During the day, these individuals are prone to depressive moods and negative attitudes.

Serotonin is a natural antidepressant, and when it is deficient, the conversion of serotonin to melatonin is disrupted, resulting in a lack of melatonin as well. In short, you feel bad during the day and can’t sleep at night. The lack of melatonin is evident in difficulty falling asleep, although it can also be combined with prolonged all-night insomnia.

Symptoms of serotonin deficiency include: difficulty falling asleep, anxiety, depression, pessimism, constant worries, low self-belief, a desire to control everything and everyone, nervousness, tension that can manifest through migraines or jaw tension. They often experience night sweats, have difficulty falling back asleep when waking up in the middle of the night, change positions during sleep, crave salty and/or sweet foods, lack energy for exercise, and feel sad.

Many people take medications to increase serotonin levels to treat insomnia. These drugs belong to the group of antidepressants (often prescribed). From what I’ve seen in my experience, these medications have a good effect, but should we neglect the fact or at least explore why we’re taking antidepressants for insomnia? Or investigate what is making you feel so unhappy in your life?

Perhaps you should consider what could make you feel better and take at least one step towards it? Naturally, serotonin can be replenished by consuming nutrient-rich food that enables the production of sufficient serotonin, doing things you love, and spending time with people you value.

As a remedy for insomnia, melatonin is not as reliable as serotonin. It has no effect on many people, even if the dosage is increased. However, it works excellently for some. In my experience, effective doses are usually higher. In some countries, it is even banned.

The fact that serotonin works better than melatonin supports the idea that the problem is often in the mind, and thus, in insomnia too. It suggests that we need to address what causes the problem. Therefore, the feeling of contentment/dissatisfaction is the feeling that precedes the state of falling asleep/insomnia. You know, the chicken and egg analogy. Here we know what comes first. Resolve your life in a way that increases the number of situations where you feel content.

Focus on solutions rather than problems.

A good therapy does not involve endlessly digging into problems.

A good therapy produces results and is primarily a change of focus. For example, if your boss bullies you, don’t think about it all day; instead, spend the whole afternoon playing tennis or chess or something else you enjoy.

Can’t do it, you say? It’s not good if that’s not clear, and if you can’t take such small steps. It’s time to at least think about it, to give it a try. Discipline is the most useful virtue.

We are at risk of low melatonin when exposed to blue light (computers, TVs, etc.), in pain or discomfort (due to IBS, restless legs, joint pain, etc.), or during infections.

Those with insomnia due to serotonin and melatonin problems often have a genetic predisposition, but that doesn’t mean there is no help available.

This type of insomnia, besides using medication to increase serotonin levels (antidepressants), can be treated with tryptophan shortly before sleep or upon waking up in the middle of the night.

Tryptophan is converted into 5-HTP, and 5-HTP into serotonin. Tryptophan can be replenished with tryptophan supplements (pure tryptophan), but supplements can cause serious side effects (EMS syndrome, muscle pain, nerve damage, skin changes, etc.), so caution is needed. It is essential to take tryptophan through food since the body cannot synthesize it.

Consuming foods rich in this amino acid (dairy products, turkey, meat, soy, peas, etc.) will not significantly increase serotonin levels in the brain because they will not pass through the blood-brain barrier.

Increased tryptophan intake does not significantly increase 5-HTP levels. Some claim that tryptophan-rich food increases serotonin levels. That’s serotonin synthesized in the intestines.

However, serotonin levels in the brain increase through exercise and exposure to sunlight (light, shade, direct sunlight doesn’t matter; it’s essential to be outside). 5-HTP passes through the blood-brain barrier much better and has a stronger antidepressant effect, but it can also cause EMS syndrome and react with various antidepressants. It is usually produced from griffonia simplicifolia, so all supplements with that name contain 5-HTP. Since 5-HTP increases cortisol, we must be cautious and avoid using it for serious insomnia as it can cause nightmares. If tryptophan and 5-HTP do not help, we can add or try to treat with melatonin alone. We always start with the lowest doses.

These are the most common causes of insomnia, but not the only ones.

From my experience, holistic treatment, meaning changes in diet, nutritional supplementation, natural remedies for regulating processes, lifestyle changes, and awareness of false attitudes, often resolves insomnia incidentally, along with many other symptoms.

Holistic treatment addresses various causes that led to a cluster of symptoms, and the diagnosis and therapy are complex and part of a doctor’s many years of experience. Liver detoxification is the most sensible first step, followed by a dietary plan. If you do not have severe chronic illnesses, this is enough to alleviate 90% of your symptoms (fatigue, insomnia, PMS, bloating, joint pain, etc.) without medication.

Here are a few examples of insomnia from my practice:

EXAMPLE 1: Female, 46 years old, gas, heartburn, nocturnal urination, chronic fatigue, palpitations, headaches, poor concentration, bloating, brittle nails, dizziness, weight gain in the waist, cravings for sweet and salty foods, insomnia, allergies, PMS, hypothyroidism, high and low estrogen at the same time, anemia, adrenal fatigue, high thyroid antibodies, food intolerances….

What we see here:

• The majority of symptoms are related to adrenal fatigue (with both high and low cortisol levels), and adrenal fatigue causes insomnia (high cortisol at night).
• Menopause starts to manifest with both low and high estrogen, which further worsens insomnia.
• A range of symptoms of reduced thyroid function is exacerbated by insomnia. All the listed symptoms cause insomnia, and insomnia, in turn, supports all the mentioned conditions. Gas, heartburn, nocturnal urination, headaches, cravings for sweet and salty foods… all of this worsens insomnia. Prescribing sleeping pills will cause side effects that exacerbate other conditions and cover up symptoms that need treatment. The goal here is to treat adrenal fatigue primarily through diet (replenishing electrolytes, essential amino acids, reducing inflammation through special meals and proper food combination…). After 5 months of holistic therapy, the patient reports:

Within 1.5 months, I lost 7kg, no more bloating. When I stick to the prescribed diet, I have no weakness. I fall asleep easily, sometimes waking up an hour or two after sleep, but it’s now rare, especially if I’m in the sun as you recommended, and if I go to bed earlier. Now I feel well-rested after sleep.

Next, I provide several more examples of patients where insomnia improved or disappeared after holistic therapy, without specific sleep medications.

*Note that insomnia does not occur in isolation; it always accompanies a series of chronic symptoms that indicate compromised health on all levels.

EXAMPLE 2:

Swelling, cravings for salty foods, muscle weakness, low blood pressure, SLE, bruises on the body, hemorrhoids, insomnia, restless legs, weight gain, depression due to illness, dryness all over the body (eyes, vagina, skin, hair, oral cavity), and reduced libido.

Here, it is evident that a strong autoimmune process is developing, and immediate changes in habits are necessary, along with targeted nutrient replenishment and plenty of rest. This will help alleviate inflammation supporting the autoimmune process, which, in turn, affects sleep through various symptoms.

EXAMPLE 3:

Frequent bladder infections, long-standing insomnia, type 2 diabetes, swollen joints, persistent dark circles under the eyes, frequent constipation, work-related stress, waking up at 2 in the morning, kidney stones, periodontal disease, thyroid cysts, nervousness, restlessness, feeling of chest heaviness, sensitivity to cold.

Here, among other things, it is evident that this person is “overburdened” and intoxicated, needing liver, intestinal, and connective tissue detoxification, as well as an alkaline diet. This will help the liver cleanse and regenerate faster, clearing the body of old hormones, toxins, and improving circulation.

EXAMPLE 4:

Hashimoto’s hypothyroidism, insulin resistance, foot pain, disc herniation, constipation, bloating, edema, water retention, dizziness, insomnia, fears, obesity, poor circulation, painful breasts, sensitivity to cold, stress incontinence.

Here, among other things, one of the main drivers of the disease is hormonal imbalance, primarily low progesterone. Regulating progesterone and estrogen, along with treating the intestines, will achieve balance and eliminate insomnia.

EXAMPLE 5:

Constant stress due to childhood trauma, skin problems, Hashimoto’s, dry skin, itching, insomnia, fatigue, lack of energy, hair loss, frequent but sparse stools, occasional bloating, occasional flatulence, occasional abdominal pain, cravings for fatty, cured, and spicy foods, tired, sensitivity to cold.

Here, among other things, an analysis and test for heavy metals are needed. Alongside liver detoxification, elimination of all potential toxins over an extended period, regulated hydration, anti-inflammatory diet, and supplementation with amino acids, electrolytes, vitamins, and adaptogens are required.

All the mentioned patients experienced significant improvement or elimination of insomnia after holistic treatment.

However, it’s not always the case, and sometimes longer holistic treatment or lifestyle changes are needed. It’s important to know that it’s possible and should be the first approach to treatment.

When someone seeks a quick solution for insomnia, a medication, the results are unpredictable. And it takes some time to find and stabilize the therapy (unless strong options are immediately pursued, which also carries its risks).

Medication for insomnia is the last treatment option – unlike the previous approaches, it has short-term and long-term side effects.

But always try first with hygiene measures (see above) and holistic approaches.

FOR INSOMNIA THERAPY WITH MEDICATION, CONSULT YOUR DOCTOR

If the measures mentioned above do not work, consult your doctor, and below are some possible therapies. According to the International Classification of Sleep Disorders, insomnia is the most common disorder (there are six more).

DIETARY SUPPLEMENTS, PREPARATIONS, AND MEDICATIONS FOR INSOMNIA:

• California poppy: a gentle preparation that helps induce sleep and maintain it.
• Valerian: the most commonly prescribed medication for insomnia and anxiety, effective, but the body tends to develop tolerance after a few weeks, requiring a change in therapy (or better yet, treat the root cause of insomnia!).
• Melatonin: being a hormone, it affects all other hormones in the body. It reduces sleep onset time and is often used to alleviate jet lag symptoms but may worsen depression. Different doses are taken for various conditions (e.g., 0.3-5 mg for sleep-wake cycle balance, 2-3 mg for insomnia, but larger doses may be necessary – always under medical supervision).
• Lemon balm: available in tablet, tea, bath, and essential oil forms. It relaxes, reduces tension, anxiety, irritability, and nervousness, improves concentration, and uplifts mood, with a pleasant fragrance.
• Passionflower: suitable for those who wake up frequently during the night, feel restless, and anxious. It can be taken in higher doses.
• Griffonia: contains 5HTP (from which serotonin is produced), beneficial for difficult sleep, anxiety, depression, pessimism, lack of self-confidence, nervousness, and tension (expressed through migraines or jaw tension and cravings for sweet or salty foods).
• 5HTP: an active serotonin precursor, elevates serotonin levels, beneficial for psychological tension and symptoms related to serotonin deficiency.
• CBD: besides sleep, it affects hormones, circadian rhythm, pain perception, anxiety, and sleep apnea. If a patient has combined disorders (which is common), it is recommended only under medical supervision.
• Hops: an excellent herb that addresses several estrogen imbalance symptoms, suitable for those experiencing hysterical attacks and anxiety. It acts quickly and is an adaptogen, best used under expert monitoring.
• Combination of hops and valerian
• Vitamin E: helpful for restless leg syndrome, menopause, hot flashes, and promoting sleep and deeper rest.
• B complex: reduces fatigue, aids insomnia, alleviates fear, and regulates tryptophan levels.
• Rhodiola: an adaptogen that requires caution and short-term usage.
• A combination of rhodiola with saffron.
• Licorice: among other properties, it has antibacterial effects (phenols and triterpenoids) and strong antidepressant effects, beneficial for night sweats. Its deglycyrrhizinated form (DGS) is the best for treating stomach ulcers and primarily affects estrogen (mimics estrogen) and cortisol in adrenal fatigue (either reduced cortisol or simultaneously reduced and elevated levels). Licorice cannot be taken like candy but must be used as medicine.
• Calcium: enhances tryptophan utilization in the brain, aids insomnia, and positively influences irregular heart rhythm and muscle cramps.
• A combination of L tryptophan, 1 g melatonin and vit B complex
• A combination of lemon balm, hops, B vitamins
• A combination of vitamin D3, vitamin E, magnesium, melatonin
• A combination of L-theanine, hawthorn extract, crategus, bacopa, valerian root, magnesium citrate, sour cherry powder, red rhodiola extract, Indian powder, quince, zinc, potassium chloride, passionflower extract, black pepper extract
• A combination of valerian, hops, passionflower – unless otherwise prescribed and if you have no contraindications, my suggestion is to start with this preparation, 1 tablet before bedtime
• A combination of hops and valerian
• A combination of magnesium, vitamin B6, melatonin
• GABA: an inhibitory neurotransmitter, regulates pressure, cycles, and insomnia. Recommended for individuals under significant mental and physical stress, experiencing muscle cramps, palpitations, panic attacks, nervousness, shaking, overeating, dizziness, lack of self-confidence, etc. Dosage depends on the condition (100-200 mg for stress and anxiety, 10-20 mg for high blood pressure), always considering potential side effects such as nausea, reduced appetite, constipation, muscle weakness, fatigue, and abdominal pain.
• L-glutamine: increases the production of GABA, mainly used for healing the intestines, and healthy intestines indirectly affect all body functions, including sleep. However, it has several side effects, and individuals with liver, kidney, or Reynaud’s syndrome should avoid it. It is best taken on an empty stomach and through food. It is beneficial during acute periods of stress, and a healthy body can produce GABA on its own. Glutamine and glutamate are essential amino acids for brain functions and metabolism. Glutamine serves as a precursor for both GABA (an inhibitory neurotransmitter) and glutamate (an excitatory neurotransmitter).
• Glycine: an inhibitory neurotransmitter, helpful for severe fatigue, high stress, inability to calm thoughts, and also affects bile flow.
• L-theanine: found in green tea, calms the mind without causing drowsiness, increases dopamine, serotonin, and GABA levels. May have side effects such as diarrhea and tension and can be useful for insomnia caused by persistent rumination. When combined with GABA agonists, it can be used for anxiety and depressive states under medical supervision.
• L-tryptophan: affects melatonin and serotonin production, calming effects, reduces anxiety, regulates appetite, and addresses depressive moods, irritability, and insomnia. Must not be combined with 5-HTP and antidepressants. Suitable for alleviating mild insomnia, but individual potential serious side effects must be considered.
• A combination of 5HTP Griffonia, L Tyrosine and Glutamic Acid
• Homeopathic preparations: Coffea Cruda, Aconitum Nux Vomica, Nat Mur, Lachesis, Arsenicum, Sulphur, Mercurius, Staphisagria, Carcinosin….and every constitutional homeopathic remedy
• Homeopathic combination of passionflower, valerian, copper acetate, hyosciamus nigera
• Homeopathic combination of asafoetida, ignatia, avena sativa, valerian,
• argentum nitricum
• A combination of hawthorn and passionflower
• Saffron: fresh or in medications, elevates mood, reduces insomnia, and acts on serotonin.
• Proteolytic enzymes: cleanse the body and indirectly influence various processes, improving overall well-being and sleep. Individual dosages depend on specific indications (digestive issues, high lipids, blood clotting problems, thyroid issues, etc.).
• Vitamin B12: given for severe fatigue associated with insomnia, often deficient in inflamed intestines, and food intolerances. In vegetarians, common symptoms of its deficiency besides fatigue and insomnia include headaches, weight gain, dizziness, and weak memory.
• L-tyrosine: may help with anxiety, depression, and insomnia. However, if insomnia is caused by elevated nighttime cortisol, it may worsen with L-tyrosine, as it converts into adrenaline and noradrenaline.
• Combinations of valerian, St. John’s Wort, and tryptophan, hydrolyzed casein, phosphatidylserine, D-phenylalanine, reishi, magnolia bark, and magnesium are also mentioned.
• Inositol: a B vitamin form often used for treating polycystic ovaries and may help with primary insomnia in individuals who are nervous, tense, and anxious, often due to dysglycemia (best resolved with a therapeutic diet protocol).
• Passionfruit: aids mild insomnia and stress due to its richness in vitamin E, especially recommended for menopause, during infections, and acute stress.
• Fish oil, especially with high DHA content, soothes, has anti-inflammatory effects, and promotes overall brain function in the long term.
• Agnus castus: recommended for insomnia with symptoms of reduced progesterone, particularly during severe PMS, edema, and mood swings.
• John’s Wort: St. John’s Wort is a true antidepressant, but it interacts with many medications, so caution is needed.
• Taurine: It is a precursor to GABA, an inhibitory neurotransmitter that promotes calmness. It can be given with theanine for anxiety and depressive conditions.
• Chamomile: It has a calming effect, but in larger doses, it can cause restlessness and irritability.
• Thiamine: Bacteria in the intestines synthesize thiamine, and its deficiency may occur with dysbiosis. 1 mg of thiamine daily is necessary for a good mood and can help with insomnia.
• Essential oils, especially lavender, melissa, frankincense, and the blend Peace & Calming and Among others.

Now, let’s get back to the most important part…

ETIQUETTE

CULTURE

HYGIENE

Living a healthy, refined, and stylish life is only possible if you possess time and value your time above all else. You need to know how to manage your time properly. Only then can you understand the etiquette of life, be a cultured individual, and live like a human rather than a robot. This is the case when:

• You eat while standing (because you don’t have time).
• You eat quickly (because you don’t have time).
• You don’t spend time in the sun and natural light (because you don’t have time).
• You work late into the night (because you didn’t have enough time during the day).
• You don’t go on nature trips during weekends (because you don’t have time).
• You don’t get enough sleep (because you don’t have time).
• You don’t go to the hairdresser (because you don’t have time).
• You don’t visit beauticians (because you don’t have time).
• You don’t go for a massage (because you don’t have time).
• You don’t spend time with friends (because you don’t have time).
• You don’t go to the theater anymore (because you don’t have time).
• You don’t take breaks (because you don’t have time).
• You don’t have time for yourself (because you don’t have time).
• Until when?

The only gift you receive in life is time; it’s the only thing you truly possess. And it’s running out. Consider reorganizing your time; it could save your entire life and surely cure insomnia.

Eat peacefully, live peacefully, and you’ll sleep peacefully. Our lives need detoxification, and what is necessary will remain. You won’t need to add passionflower, valerian, magnesium, medications, vitamins…

Detoxify your entire life. That’s the right path. Start with a lifestyle change, learn how to manage your lifestyle, and enroll in the Holistic Bura education program. The first event is starting soon.

Natural supplements are not harmless. They come with strict instructions for use, and some may have side effects (tyrosine can cause nightmares, increase energy, and focus…).

Supplements for glands, popular adaptogens used to treat adrenal fatigue, can be a double-edged sword, so use them cautiously as they may interfere with sleep (Rhodiola, Ashwagandha, Maca, Panax…). They are very similar to medications, with the same effects but different origins.

In holistic treatment, we aim to provide plenty of foods such as:

• milk, fish, eggs, turkey, cheese, soy, sesame – which are rich in tryptophan – milk, cheese, fish, yogurt, meat, so proteins – which are rich in glutamic acid, which gives the “umami” taste and is a precursor for the synthesis of GABA, and the salts of this acid (MSG) are often artificially added to processed food in order to enhance the taste and that can cause allergic reactions
• Meat, nuts, seeds – rich in tyrosine
• Cherry juice, if consumed in the morning and evening
• Chamomile tea
• Bananas, oats, and all foods that provide enough potassium, magnesium, and B-vitamins throughout the day
• Electrolytes, best replenished with vegetable broth, Shilajit, and fulvic acid (a byproduct of organic decomposition of microorganisms). Electrolytes are especially important for the pituitary gland (which can also benefit from chaga and vitamin K2).
• Curcumin, which has anti-inflammatory properties.
• Green tea, which contains L-theanine.
• Leafy vegetables, walnuts, fish, and fruits rich in vitamin E (the four most important antioxidants are ACES – vitamin A, vitamin C, vitamin E, and selenium).
• B-vitamins, which support nerves and hormones.
• Magnesium, which promotes relaxation. Use magnesium oil (for better absorption) and oral supplements.
• Fish oil is a “conditio sine qua non,” but it must be high-quality organic oil with individual therapeutic dosages. Don’t waste money and time – buy quality fish oil and ask your doctor for personalized dosing. It’s ideal to test the levels of omega-3 and omega-6 fatty acids – the Zinzino test (your doctor can use this test to assess potential risks for heart diseases, autoimmune diseases, and circulatory issues).
• Avocado, plums, beets, legumes, almonds, hazelnuts, and apple cider vinegar contribute to stabilizing the milieu, tissue alkalization, as well as Basen Triple
• Raw cocoa calms you down – it’s best to buy high-quality cocoa powder (DM), mix it with almonds and coconut oil, and you’ll get a nice chocolate mixture.
• Potassium reduces blood pressure and calms you down. Replenish it during the day with vegetable broth (which also contains calcium and magnesium). Eat vegetables, fruits, fish, meat, healthy oils, and water, and don’t be afraid of making mistakes. Ignore everything else.

*All the dietary supplements and natural remedies mentioned here are provided solely as information, just like prescription medications, and they are not recommendations for self-treatment. Insomnia is a complex problem and should be treated by a doctor – individually for each person. However, you can certainly start with hygiene measures and dietary changes.

PRESCRIPTION MEDICATIONS:

The most common treatments include benzodiazepines, anxiolytics, antidepressants, hypnotics, sedatives, and analgesics. For therapy, consult your doctor. It’s better to take a specific medication prescribed by a doctor for insomnia rather than trying out various natural remedies on your own.

TESTS:

You might need some of the following tests based on individual needs: calcium, magnesium, vitamin B6, vitamin B12, food intolerance test, parasites, bacteria, hormonal status (progesterone, estradiol, testosterone, thyroid hormones, cortisol), HbA1c, lipid profile, stress levels, amino acids, hair analysis for heavy metals, or a biophysical psychosomatic test…

If you decide to seek help for insomnia, fill out the questionnaire below.

QUESTIONNAIRE:

— You can’t fall asleep right away, it takes you a long time (more than 1 hour or how long?)

— You can fall asleep but wake up very early (around 4 or 5 in the morning or when?)

— You can fall asleep but keep waking up after falling asleep (2-3 times per night or more/less?)

— At what time do you wake up, write it down (around 1 am, 2 am, 3 am, …)?

— When you wake up in the middle of the night, how long do you stay awake?

— You can fall asleep but wake up when you have to go to the bathroom (how often during the night?)?

— Does it take you a long time to fall asleep and you keep waking up, i.e., you don’t sleep at all?

— Do you wake up in the morning feeling moody?

— Do you wake up in the morning with a clenched jaw and teeth grinding?

— What are your first thoughts when you wake up in the morning?

— Do you dream a lot? What do you dream about most often?

— Do you wake up tired and sleep-deprived in the morning?

— Does it take a long time to wake up in the morning? How do you wake up (coffee, exercise, showering…)?

— How do you feel in your body when you wake up? Do you have any pains? Are you stiff? Do you experience cramps?

— When do you go to bed?

— When do you wake up?

— On average, how many hours do you sleep? Is it enough, or too much for you?

— Do you take naps during the day? When? How long?

— When do you first start feeling sleepy during the day?

— When do you feel the most tired during the day?

— When is the best time for you to wake up and feel great throughout the day?

— How many hours of sleep do you need to feel refreshed?

— How much do you exercise daily and weekly? How much have you exercised in the last 2 years?

— How much do you walk daily?

— How much time do you spend socializing with people daily?

— How many different activities do you have daily, or is your day monotonous?

— How much time do you spend outdoors and in natural light daily?

— Do you shower in the morning or at night? Twice or once?

— Have you noticed any differences in sleep based on the place, season, mattress, food, or something else?

— What differences in the room, room climate, bed, and bedtime conditions affect your sleep?

— When did the problems with insomnia start?

— What was happening in your life at that time?

— What emotion is associated with that period?

— How do you feel now and recently?

— What emotion do you carry within you constantly?

— Do you have any chronic illnesses (high blood pressure, diabetes, obesity, autoimmune diseases…)? Do you have hormonal problems, and since when?

— Do you have problems with your liver, kidneys, circulation, skin, lungs, sinuses, eyes, or reproductive organs? What problems do you have and since when?

— What medications are you currently taking?

— What natural remedies are you currently taking?

— What do you take for insomnia?

— What do you do to address insomnia (hygiene measures)?

— What has worked best for your insomnia?

— What doesn’t help at all?

— What negatively affects your sleep?

— Do you experience symptoms of anxiety?

— Does your heart race when you go to bed?

— Do you have trouble calming your thoughts before bedtime?

— Are you accelerated, tense, nervous, and tired, exhausted, all at the same time during the day?

— What do you usually do 2-3 hours before bedtime?

— Do you experience depressive moods, and how often?

— Which emotion prevails in your life: joy, curiosity, hope, anger, sadness, fear…?

— What do you usually eat for dinner in the evening? Is it the best choice for you? What would be the best choice for you?

— When was the last time you ate dinner? Why?

— What do you eat for breakfast, lunch, and dinner? Do you eat fast? Do you drink after meals?

— How much alcohol do you drink daily?

— What is your weight? How tall are you? What is your waist circumference?

— What do you feel is missing in your life (security, love, fun, money, intimacy, time, sunlight, nature, new experiences, art, socializing, family time, achieving ambitions, success…)?

— What is too much in your life (obligations, failures, humiliations, betrayals, injustices, abandonments, nervousness, insincerity, disagreements, misunderstandings, illnesses, pains, boredom, routines…)?

— Would you rather change your lifestyle and solve your insomnia or find a pill that will solve it?

THERAPIES FOR INSOMNIA THAT YOU CAN START IMMEDIATELY ON YOUR OWN

THERAPEUTIC PRINCIPLES for treating insomnia and all other chronic illnesses:

1. Cleanse your life externally – Remove all excess from your life – bad habits, unhealthy food, harmful drinks, unnecessary activities, toxic relationships, unnecessary clothing, and objects that gather dust…
2. Cleanse your body internally – Follow a liver cleansing protocol or through the Emotional Detox in the weight loss program
3. 3. Educate yourself about a healthy lifestyle – Learn about proper eating habits, exercise, work, and communication with others.
4. Replenish what is lacking – Nourish your body with the right food, vitamins, minerals, activities, and positive relationships.

1. FIRST AND FOREMOST – LIVER CLEANSING

The best option is a two-week liver cleanse with Hepafast (which includes all essential amino acids, vitamins, minerals, omega-3 fatty acids, taurine, inulin, beta-glucan…) or a longer liver cleanse following the FXM dietary protocol. Before liver cleansing, it doesn’t make sense to add other supplements.

2. ADRENAL GLAND REGULATION

You can take high doses of vitamin C (around 1000 mg) in the morning to regulate your adrenal glands (if it causes diarrhea, reduce the dose), and then consult with a doctor for further supplement or medication recommendations. Insomnia is a common sign of adrenal fatigue, so treating adrenal fatigue is essential to overcome insomnia. The opposite approach is harmful in the long run. An indication of adrenal fatigue is potassium imbalance in the blood. Before undergoing numerous tests, try replenishing potassium with Mayr bouillon soups.

The adrenal glands energetically cover the lungs, so consider what saddens and oppresses you in your life.

In the lungs (waking up between 3-5 in the morning) and in the liver (waking up between 1-3 in the morning), lie deep roots of insomnia.

These are stagnated, burdened, congested fatty liver “full of anger” (read as full of feelings of helplessness and low self-confidence) and lungs “full of sorrow” (read as full of unforgiveness, non-acceptance, and misunderstanding of one’s own life and circumstances).

3. BLOOD SUGAR REGULATION

Consume small amounts of protein in every meal, drink vegetable and meat soups daily to replenish electrolytes, and avoid eating two hours before bedtime to stabilize blood sugar.

4. CELL NUTRITION REGULATION

Replenish amino acids.

I recommend using Hepafast for breakfast or dinner daily if you suffer from hormonal or metabolic diseases (waistline weight gain is a sign). Amino acids for our cells are like love for our life. Without love, nothing thrives, grows, or functions. Cells that lack love wither, age, and die.

Thus, it is the same with cells that do not receive amino acids. They wither, grow old, die.

5. INFLAMMATION REGULATION

Everyone requires an individual approach, and the best way to achieve that is through food and dietary supplements. Otherwise, you might end up taking various medications. I recommend preparing an Individual Anti-inflammatory Smoothie every morning at home, and you can get the recipe from your doctor, Dr. Bura.

The Anti-inflammatory Smoothie for insomnia should include, among other things: phosphatidylserine, Lactium (casein), foods rich in tryptophan, natural anti-inflammatory drops and/or powder, ingredients rich in iron, substances beneficial for liver health, alkaline and citrus components that don’t interact with medications, and antioxidants.

For those with metabolic issues, you might consider including glutamine and alpha-lipoic acid between meals to regulate blood sugar levels. However, keep in mind that this can be determined only on an individual basis.

The Anti-inflammatory Smoothie will:

• Regulate hormones
• Stabilize cortisol levels
• Reduce inflammation in the body
• Regulate digestion
• Address anemia
• Alleviate pain
• Stabilize blood sugar levels.

6. HYGIENE MEASURES (as mentioned above in the text)

Your body reacts strongly to electromagnetic waves, and we often neglect the effects of sunlight (light that stimulates melatonin/cortisol function), water, and air on our health. We are already in deficit in this regard.

Furthermore, chemistry and biochemistry have a strong impact on bodily functions.

Chemistry refers to what enters our bodies – food, etc.

Biochemistry is what our bodies create from that food. The latter is more crucial, but we need to provide our bodies with the conditions to make it possible.

When we provide our bodies with enough sunlight, air, water, and quality food (especially amino acids, vitamins, and minerals), then we can start working on ourselves, undergo psychotherapy, and receive education.

People with insomnia are often “hungry” for essential nutrients – light, sunlight, wind, ozone, colors, iodine, water, fruits, vegetables, music, communication, support, and love. We make beginner’s mistakes and seek cosmic solutions, don’t we?

Meri Bura, dr.med.

Štitnjača, debljina, umor -  zahtijevaju liječenje i duše i tijela. Liječenje tijela započinje promjenom prehrane. Duša se liječi uz stručnu potporu i ulaganjem u znanje. "Život je predug da budete bolesni i prekratak da se predugo tražite. "