PSYCHOLOGICAL CAUSES OF INSOMNIA

By far the most frequent source of insomnia is some form of mental or emotional disquiet. Since one primary biological reason for sleep is to provide the brain with a chance to rest, it is perhaps not surprising that one consequence of a troubled mind should be troubled sleep.

I must hasten to point out that in using such terms as "mental disquiet" or "psychological disturbance" I am not suggesting, by any stretch of the imagination, that people with insomnia are thereby crazy, or that their sleep troubles are "all in their minds." Quite the contrary. Insomnia is a very real, and very widely experienced, phenomenon. Insomniacs really do sleep less than other people, as measured not just by their own perceptions but clinically and scientifically in sleep laboratories. Nor do victims of insomnia have unrealistic expectations or beliefs about what constitutes a good night's sleep; studies have shown that insomniacs desire only the same amount of sleep as other people.

While it is true that insomnia is a feature of a number of severe mental disorders, including clinical depression, it may also appear when a psychologically healthy person's life is unusually stressful or tension-filled. Often people with sleep disorders have endured troubling situations over which they had no control—an unhappy home life during childhood, for example/ And the increasing pressure and pace of today's society adds to everyone's mental load. The primary purpose of labeling insomnia as largely psychiatric in origin is not to suggest that the disorder is illusory or that its victims are mentally disturbed but to call attention to the types of therapy that have the greatest chance of succeeding.

With that in mind, then, let me proceed to describe some of the behavioral patterns and mental attitudes that are frequently associated with insomnia. Perhaps you will recognize one or more of these traits in yourself or in a loved one who suffers from sleepless nights. If so, you will be better able to focus on the cause of the problem—the first step toward resolving it.

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NATURAL HIGHS OF CHILL: KAVA — HAWAII IN A BOTTLE: WHERE TO FIND IT

Sadly the sale of kava in the UK has been banned. This was done in the light of a tiny number of cases of liver toxicity, in association with alcohol or liver-toxic drug use. But kava certainly remains substantially safer to use than alcohol. Kava can be legally purchased for your own use in countries where it isn't banned, such as the US.

How and When to Take It and How Much

As a relaxant, the recommended daily adult dose is 70mg kavalactones two to three times daily. This is the typical dose taken in the studies mentioned above. As a sedative to aid sleep, take 120 to 200mg kavalactones before going to bed. For getting naturally high and chilling out, generally speaking just double the dose you'd take to help you sleep.

Any Precautions?

Taken in (he doses indicated above, side effects from kava are extremely rare. Sensitive individuals taking high doses have reported occasional skin rashes, headache or mild stomach upset. Recent investigations in Germany have focused on the potential liver-toxic effects of excessively concentrated extracts containing 70 per cent kavalactones. Such high concentrations may make it difficult for the liver to process the kavalactones. For most people who are not on medication or excessive amounts of alcohol, 30 per cent kavalactone extracts should be fine. It's also important to observe the ground rules in the box below.

Using kava safely

Do not drive or operate heavy machinery after use. Do not mix with alcohol, as the two substances seem to potentiate each other. Do not lake if you have a liver problem, are taking drugs that have adverse effects on the liver or regularly consume alcohol. Do not take while using benzodiazepines. And give it a break for a month alter three months' use.

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