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Insomnia
The inability to get a good night's sleep can result from waking up in the middle of the night and having trouble getting back to sleep. It also occurs when people have a hard time getting to sleep in the first place. Insomnia can be a temporary, occasional, or chronic problem.
Dietary changes that may be helpful: Caffeine is a stimulant. The effects of caffeine can last up to twenty hours, so some people will have disturbed sleep patterns even when their last cup of coffee was in the morning. Besides regular coffee, black and green tea, cocoa, chocolate, some soft drinks, and many over-the-counter pharmaceuticals also contain caffeine.
Doctors of natural medicine will sometimes recommend eating a high-carbohydrate food before bedtime, such as a slice of bread or some crackers. Eating carbohydrates can significantly increase serotonin levels in the body, and the hormone serotonin is known to reduce anxiety and promote sleep.
Lifestyle changes that may be helpful: Insomnia can be triggered by psychological stress. Dealing with that stress, through counseling or other techniques, may be the key to a better night''s rest. Psychological intervention has helped in many studies.
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A steady sleeping and eating schedule combined with caffeine avoidance and counseling sessions using behavioral therapy has reduced insomnia for some people, as has listening to relaxation tapes.
Only scanty research explores the effect of exercise on sleep, yet some doctors of natural medicine recommend daily exercise as a way to reduce stress, which in turn can help with insomnia.
A naturopathic therapy for insomnia is to precede sleep with a fifteen- to twenty-minute hot Epsom-salts bath. One or two cups of Epsom salts (magnesium sulfate) in a hot bath acts as a muscle relaxant.
Smokers are more likely to have insomnia than non-smokers. As with many other health conditions, it''s important for people with insomnia to quit smoking.
Nutritional supplements and other natural therapies that may be helpful: Melatonin is a natural hormone that regulates the human biological clock. The body produces less melatonin with advancing age, which may explain why elderly people often have difficulty sleeping and why melatonin supplements improve sleep in the elderly.
Other adults with insomnia also have lower melatonin levels. Double blind research with young adults shows that melatonin facilitates sleep.
Normally, the body makes melatonin for several hours per night----an effect best duplicated with time-release supplements. Studies using time-release melatonin have reported good results. Many doctors of natural medicine suggest 1--3 mg of melatonin taken one and a half to two hours before bedtime.
Insomnia has been associated with tryptophan deficiency in the tissues of the brain,in which case 5-HTP may provide a remedy for the deficiency. Due to contamination problems, L-tryptophan was taken off the health food shelves. Tryptophan is available by prescription through a compounding pharmacy. If you wish to try this supplement, ask your doctor.
Also try taking calcium and magnesium as neuromuscular relaxants: 1,000 milligrams of each at bedtime (the gluconate and citrate forms are easily absorbed).
Herbs that may be helpful: Herbal remedies have been used safely for centuries for insomnia. In modern herbal medicine, the leading herb for insomnia is valerian. Valerian root makes getting to sleep easier and increases deep sleep and dreaming. Valerian does not cause a morning ""hangover,"" a side effect common to prescription sleep drugs and melatonin in some individuals. A concentrated valerian root supplement in the amount of 300--400 mg can be taken thirty minutes before bedtime.
One German study compared the effect of a combination product containing an extract of valerian root (320 mg at bedtime) and extract of lemon balm, Melissa officinalis, with the sleeping drug Halcion®. After monitored sleep for nine nights, the herbal duo matched Halcion in boosting the ability to get to sleep as well as in the quality of sleep. However, the Halcion group felt hung over and had trouble concentrating the next day, while those taking the valerian/lemon balm combination reported no negative effect.
Chronic use of valerian root may result in headache, excitability, insomnia, uneasiness, arrhythmias, and dependence.
Combining valerian root with other mildly sedating herbs is common both in Europe and the U.S. Chamomile, hops, passion flower, lemon balm, scullcap, and catnip are commonly recommended by doctors of natural medicine.These herbs can also be used alone as mild sedatives for those suffering from insomnia or nervous exhaustion. Chamomile is a particularly good choice for younger children whose insomnia may be related to gastrointestinal upset.
Historically, wild oats have been used to ease insomnia; oat alkaloids are believed to account for this herb''s relaxing effect. However, some European experts do not endorse this herb as a sedative. If muscle tension is causing sleeplessness, try taking preparations of hops (Humulus lupulus) before bedtime. In addition to its use in beer, hops has a long history of use in medicine as a sedative/relaxant. (It is also the only close botanical relative of marijuana.) Try two capsules of a freeze-dried extract of hops. Hops and lemon balm are approved by the German government for relieving sleep disturbances.
The use of Kava or Kava-kava (Piper methysticum Forster f.) has demonstrated excellent results in reducing anxiety and muscle tension. As a sleep aid, use the equivalent of 210 to 500 mg of kavalactones, one hour before bedtime. Kava extracts have not shown to produce tolerance or dependence. However, excess use has caused a reversible dermopathy in some individuals.
The volatile or essential oil of lavender contains many medicinal components, including perillyl alcohol, linalool, and geraniol. The oil is calming and thus can be helpful in some cases of insomnia. One study of elderly persons with sleeping troubles found that inhaling lavender oil was as effective as tranquilizers. Lavender is approved by the German government for people with insomnia.
IN SUMMARY
A great deal of insomnia is the result of stress, anxiety, depression, and the use of stimulant drugs.
Eliminate all stimulants from your life.
Maintain good habits of aerobic exercise. Experiment with the time of day that you exercise. You may find that exercising at a particular time will help you sleep at night.
Take a warm bath before bedtime to relax tense muscles.
If muscle tension is causing sleeplessness, try taking preparations Kava-kava before bedtime.
Also try taking calcium and magnesium as neuromuscular relaxants: 1,000 milligrams of each at bedtime (the gluconate and citrate forms are easily absorbed).
Try eating a portion of starch, such as a plain baked potato or piece of bread, 30 minutes before bedtime. This may increase production of the brain's own sedative neurotransmitters.
Use breathing exercises when trying to fall asleep.
With the use of any supplement, remember that they are for short term use. Many of the supplements have been shown to cause a dependence on the supplement.
Many people find it helpful to read a book or watch a video. But whatever you decide to do, don't just lay in bed tossing and turning.
Looking for a good book?
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As always, before utilizing any Alternative or Complementary Medicine therapies, individuals should be evaluated by a licensed physician (M.D. or D.O.) to obtain a proper diagnosis. Alternative or Complementary Medicine is meant to complement traditional therapy. Individual treatment should be a balance of alternative and traditional, integrating the two together, to provide the best possible care. When choosing a health care practitioner, check to make sure they are licensed to practice (whenever possible).
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