Sleep disorders especially insomnia are a common occurrence in our society. Researchers have accumulated a mouthful of science on how nutrition impacts sleep quality, circadian rhythms, and sleep architecture, and also plays a role in disorders such an insomnia, hypersomnia, and sleep apnea. Given the numerous nutritious benefits of shilajit, let us take a look that why it is possible that shilajit helps curb insomnia and chronic fatigue. 

Why shilajit?

What is insomnia?

Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.

In general, most adults need 7 to 8 hours of sleep at night to stay healthy but this may vary from person to person.

Types of insomnia:

Acute insomnia:

At some point, many adults experience short-term (acute) insomnia, which lasts for days or weeks. It's usually the result of stress or a traumatic event. 

Chronic insomnia:

Some people have long-term (chronic) insomnia that lasts for a month or more. Insomnia may be the primary problem, or it may be associated with other medical conditions or medications.

Symptoms:

Insomnia symptoms may include:

• Difficulty falling asleep at night
• Waking up during the night
• Waking up too early
• Not feeling well-rested after a night's sleep
• Daytime tiredness or sleepiness
• Irritability, depression or anxiety
• Difficulty paying attention, focusing on tasks or remembering
• Increased errors or accidents

If insomnia makes it hard for you to function during the day, its best see your doctor to identify the cause of your sleep problem and how it can be treated. 

Causes

Insomnia may be the primary problem, or it may be associated with other conditions. Common causes of chronic insomnia according to Mayo clinic studies include:

• Stress. Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma — such as the death or illness of a loved one, divorce, or a job loss — also may lead to insomnia.
• Travel or work schedule. Your everyday rhythms act as an internal clock, guiding such things as your sleep-wake cycle, metabolism and body temperature. Disrupting your body's circadian rhythms can lead to insomnia. Causes include jet lag from traveling across multiple time zones, working a late or early shift, or frequently changing shifts.
• Poor sleep habits. Poor sleep habits include an irregular bedtime schedule, naps, stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work, eating or watching TV. Computers, TVs, video games, smartphones or other screens just before bed can interfere with your sleep cycle.
• Mental health disorders. Anxiety disorders, such as post-traumatic stress disorder, may disrupt your sleep. 
• Medications. Many prescription drugs can interfere with sleep, such as certain antidepressants and medications for asthma or blood pressure.
• Medical conditions. Examples of conditions linked with insomnia include chronic pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux disease (GERD), overactive thyroid, Parkinson's disease and Alzheimer's disease.
• Sleep-related disorders. Sleep apnea causes you to stop breathing periodically throughout the night, interrupting your sleep. Restless legs syndrome causes unpleasant sensations in your legs and an almost irresistible desire to move them, which may prevent you from falling asleep.
• Caffeine and nicotine. Coffee, tea, cola and other caffeinated drinks are stimulants. Drinking them in the late afternoon or evening can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can interfere with sleep.

Risk factors

Nearly everyone has an occasional sleepless night. But your risk of insomnia is greater if:

• You're a woman. Hormonal shifts during the menstrual cycle and in menopause may play a role. During menopause, night sweats and hot flashes often disrupt sleep. Insomnia is also common with pregnancy.
• You're over age 60. Because of changes in sleep patterns and health, insomnia increases with age.
• You have a mental health disorder or physical health condition. Many issues that impact your mental or physical health can disrupt sleep.
• You're under a lot of stress. Stressful times and events can cause temporary insomnia. And major or long-lasting stress can lead to chronic insomnia.
• You don't have a regular schedule. For example, changing shifts at work or traveling can disrupt your sleep-wake cycle.

Prevention

Healthy habits can help prevent insomnia and promote sound sleep:

• Keep your bedtime and wake time consistent from day to day, including weekends.
• Stay active — regular activity helps promote a good night's sleep.
• Check your medications to see if they may contribute to insomnia.
• Making sure you have a balanced diet as good nutrition is an important aspect for health including sleep.
• Avoid or limit naps.
• Avoid or limit caffeine and alcohol, and don't use nicotine.
• Avoid large meals and beverages before bedtime.
• Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.

Can nutrients help with insomnia?

Based on the best available evidence, researchers and authorities say that poor sleep may also be triggered by nutrient deficiencies. Hormone melatonin is the primary factor affecting your sleep. 

Tryptophan

Tryptophan is an essential dietary amino acid that the body uses to produce serotonin, a chemical that helps to regulate sleep, and melatonin. Tryptophan is found in protein foods and is most readily absorbed by the body when it is eaten with carbohydrates.A study published in the journal Age found that people over the age of 55 who had difficulty falling asleep quickly or staying asleep had better sleep quality when they ate a diet high in tryptophan. 

B complex Vitamins

The body needs a variety of nutrients to produce melatonin, including adequate B complex vitamins. Selenium’s role as a potent antioxidant may reduce the oxidative stress seen in sleep apnea patients, write co-authors on the micronutrient’s 200th discovery anniversary, noting that 1 in 7 people do not consume the recommend daily intake.

Omega-3, Vitamin D

A study in the Journal of Clinical Sleep Medicine found the combination of omega-3s and vitamin D from fatty fish like salmon improved sleep in participants. Researchers think it’s because of the effect of those nutrients on regulating serotonin.

Magnesium

Magnesium was the featured nutrient in a study published in the Journal of Research of Medical Science, which found that adding a supplement in elderly participants improved the symptoms of insomnia and sleep quality. 

Shilajit for insomnia:

Although a multitude of pharmaceutical agents are available for the treatment of mood disorders, anxiety and insomnia, many patients have difficulty tolerating the side effects, do not respond adequately, or eventually lose their response. Many therapeutic herbs and nutrients especially shilajit have far fewer side effects and may provide an alternative treatment or can be used to enhance the effect of prescription medications. 

Shilajit acts as an anti-stress, antianxiety, antiepileptic, and adaptogenic agent. Shilajit has also been found to be useful in the treatment of the insomnia. It has several properties that may be beneficial for people suffering from sleeplessness. The most relevant shilajit properties are listed below: 

• Shilajit’s high micronutrient content may reduce sugar cravings. A high glycemic load diet may worsen sleeplessness, its symptoms, and its causes.
• Shilajit contains dibenzo-ɑ pyrones which support the mind and body better cope with stressful situations. Thus, stress leaves you less anxious. Achieving a micronutrient and energy balance can leave you in a calmer state of mind. Even jet lag or the stressful conditions prevalent in high-altitude locations will leave you less stressed. 
• It contains high levels of powerful antioxidants. Antioxidants in shilajit can help the body and mind fight stress and aging.
• Shilajit may help relieve pain. Shilajit resin promotes relaxation. Researchers have demonstrated its sedating effect on the central nervous system. Although shilajit for depression has yet to gain acceptance as a viable treatment, this calming effect can help counter the negative effects of lack of sleep. That includes the sensation of pain and inflammation.

Shilajit Canada

Shilajit is known to contain more than 84 minerals including copper, silver, zinc, iron, and lead in their ionic forms. But shilajit composition will vary based on several factors. That includes where the raw shilajit was sourced, how it is purified and processed, and what form it is presented in. Raw, unpurified shilajit exposes you to harmful pathogens, impurities, and toxic heavy metals. Authentic shilajit comes only in a resin form.

It is best to obtain shilajit from an authentic source to ensure your safety, like Shilajit Canada.

Shilajit Canada directly sources shilajit above 18,000 ft. from the Himalayan range near K2 Mountain… the second highest peak in the world. We only select the best gold grade and discard all other material that is of inferior quality. Purified at source using ancient techniques, glacial water and potentized by sun; we are privileged to introduce the K2 Himalayan Gold graded shilajit – the finest standard you can buy. Our Shilajit is fair traded where villagers are earning full value for their hard work and we are supporting communities by giving back a percentage of our sales for health care and education. We are making a difference in people’s lives and now you have an opportunity to make a difference too.

Best practice:

Taking shilajit before sleep and the first thing the following morning may improve micronutrient levels. By promoting enhanced energy levels, hormone balance, and increased resistance to stress, shilajit may help improve the quality of sleep.

Dosage

Always administer supplements according to instructions. There is no single standard of recommended dosing for shilajit that is applicable for everyone. 300 to 500mg per day of Shilajit is generally considered sufficient and effective. The right dose for you may depend on your age, your current state of health, and the desired benefit. It can be dissolved in liquid, milk or water and can be taken every day.

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease.

SOURCES:

1. Shilajit: A panacea for high-altitude problems, Int J Ayurveda Res. 2010 Jan-Mar; 1(1): 37–40. doi: 10.4103/0974-7788.59942 Harsahay Meena, H. K. Pandey, M. C. Arya, and Zakwan Ahmed
2. Ghosal S, Lal J, Singh SK. The core structure of Shilajit humus. Soil Biol Biochem. 1992;23:673–80. [Google Scholar]
3. Talbert R. A materia medica monograph. Shilajit. 2004:1–17. [Google Scholar]
4. How Does Nutrition Impact Sleep Disorders? By Sree Roy | Oct 27, 2018 | Insomnia, Narcolepsy, Obstructive Sleep Apnea, Restless Legs Syndrome, Weight