1. As we age we produce less melatonin; 50% by 40 years.
  2. Melatonin is a hormone produced by the pineal glands, which is chief sleep regulator of the body.
  3. The pineal glands puts us in rhythm with the day, night, and the seasons.
  1. People always seem to be on the move; at any given time 1/3 of the population is in transit, be they numerous business trips, crossing time zones or hanging around airport and railway stations, the circadian rhythms of the body are interrupted.
  2. Modern work systems seem to advocate working long hours, stretching long into the night.
  3. Stress of family life, especially coping with children and the elderly.
  4. Pursuing unrealistic goals.

Wrong unhealthy choices to cope with sleeplessness

  1. Natural rhythms which tell us when to sleep and wake up.
  2. When the body should raise the heart rate and blood pressure.
  3. When to digest food and when not to. These rhythms flow from the deep, internal clock regulated by the hypothalamus and the endocrine system.

Anxiety and stress of day to day living disrupts the circadian rhythms. These add up to making one unable to unwind and relax prior to sleeping. We are left tired, bleary eyed, and with reduced energy and brainpower.


Natural components in herbs, with vitamin and nutrient support place one in a calm and relaxed state. These are needed for a good sleep, not the on / off switch of forceful medication.

  1. Magnesium oxide and calcium lactate: Help in lowering blood pressure calm nerves and relax muscles.
  2. Niacinamide: For those who awaken in the night and cannot drop off again.
  3. Vitamin B6: Essential for neuro-transmitters to relieve stress, insomnia, muscle pain and depression.
  4. Melatonin: The most powerful sleep aid.

However, strict monitoring by a physician is essential. Care should be taken not to operate machinery or drive. Adolescents, pregnant or lactating women should not try anything without doctor's advice.


A night time ritual- a warm scented bath, meditation, soothing music, avoiding tea/ coffee/ alcohol and closing the mind to stress and worry are very effective.

Care should be taken to get full quota of sleep - 6 to 8 hours.

Highlighting the exact cause of this problem is very difficult. Many factors influence lack of sleep such as a hot and stuffy room may leave a person restless throughout the night while a cold room makes a person sleep more than required. Experts have observed this that brightness in the room confuses the brain and thereby sending wrong signals about the time. The same situation is repeated if one sleeps in a dark room. These situations tend to upset the body clock.

 Here are a few suggestions to help you wake up fresh and bright:

  1. Fixed time of sleep:

    If one has a time to go to bed that that allows you to sleep and get up in the morning, stick to it. Do not oversleep during a weekend or on a holiday, this tends to disturb the internal clock of the body. Avoid working late in the evenings and in the night.

  2. Control Anxiety:

    Apprehensions are common in everybody's life, which results from work, family, fiends etc. One should avoid tension or at least try forgetting it before going to sleep. There is nothing more soothing and relaxing than a good night sleep. It is advisable to relax in the morning by doing activities one enjoys the most rather than thinking about your problems.

  3. Avoid Medications:

    One should avoid pills for an elaborate period, especially sleeping pills. Pills effect the central nervous system to an extent that it is unable to communicate with the brain, leading to improper sleep. Intake of alcohol before going to sleep is an unhealthy habit as it also tends to disturb the central nervous system.

  4. Reduce intake of caffeine:

    Regular intake of caffeine, present in coffee is one of the reasons for late rising. Addiction of coffee increases the caffeine intake leading to lethargic behavior in the morning. One should substitute coffee with other healthy and nutritious drinks.

  5. Avoid unnecessary sleep:

    One should not sleep at irregular hours on a holiday or on weekends. Even extra sleep enjoyed while travelling in a bus or in a car can prove to be harmful. This leads to weakness in muscles, headaches etc.

  6. Frequent movement of legs:

This is another major sleep disturbance. The contraction of leg muscles disturbs the brain continuously during the night. This causes restlessness and pain in the legs. Bathing in warm water before going to sleep can help relax the body.

The above suggestions can help people to sleep comfortably and get up afresh in the morning. For repeated problems one should always take the assistance of a medical practitioner.



  1. Fish oils can reduce inflammation in tissues as in rheumatoid arthritis.
  2. Eating salads rich in vitamin C can help absorb the iron in your diet.
  3. If you feel fatigued,depressed and irritable, it can be that you are anemic.
  4. If your child is iron deficient,giving him supplements of iron will also improve ability to learn & his mood too.
  5. Buckwheat can reduce cholesterol & improve glucose tolerance too.
  6. More than heredity it is your lifestyle that influences our chance of avoiding cancer of common forms.
  7. Vitamin C is one of the safest vitamins. However in high doses of 1500mg or more it may reduce absorption of other nutrients.
  8. Taking Zinc supplements during an attack of cold can help you get rid of it quickly.
  9. Folic acid supplements can prevent certain kinds of heart diseases.
  10. It is better to rely on natural foods such as fruits, nuts, vegetables & edible oils as sources of vitamin E for a healthy heart.
  11. If you smoke or are being exposed to passive smoking, it can result in increased triglyceride levels in blood.