of Insomnia
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- What is insomnia?
- Symptoms of insomnia
- Causes of insomnia
- Prevention of insomnia
- Risk factors for insomnia
- Complications of insomnia
- When to see a doctor about insomnia
- Diagnosis of insomnia
- Conventional treatment of insomnia
- Alternative/complementary treatment of insomnia
- Living with insomnia
- Caring for someone with insomnia
Alternative/complementary treatment of insomnia
There are a number of alternative / complementary treatment for insomnia (that are not habit-forming), which should be tried first before trying any conventional treatments.
Herbs
There are a number of herbs that can be used to reduce symptoms:
- Chamomile - the tea of chamomile flowers is one of the most gentle and non-habit forming ways to relax the body and help you get to sleep. Try to have at least one cup of chamomile about an hour before sleep and if that does not work, try another cup. The most effective way to have chamomile is to use the loose flowers and boil them in water for a few minutes, strain and then drink with a little honey to sweeten
- Lemon balm (Melissa officinalis) - the herb lemon balm is used in herbal preparations to reduce insomnia and induce sleep. Studies show lemon balm is effective in helping to reduce stress and anxiety to then promote sleep. It is often combined with other herbs (scullcap, passionflower and valerian) to increase the relaxation effect and induce sleep more quickly
- Passionflower (Passiflora incarnata) - the herb passionflower is used in herbal preparations to reduce insomnia and induce sleep. Studies have shown that passionflower has significant anxiety-reducing properties, which may assist with increased relaxation and help with sleep. Passionflower if often combined with lemon balm, scullcap and sometimes valerian to increase efficacy in reducing insomnia
- Scullcap (Scutellaria lateriflora) - the herb scullcap is used in herbal preparations to reduce insomnia and induce sleep. Scullcap is often combined with other herbs (passionflower, lemon balm and valerian) to reduce anxiety and nervous tension and help induce sleep
- St John's Wort (Hypericum perforatum) - the herb St John's Wort is often used to help reduce anxiety, depression and stress. Studies show that St John's Wort may be a beneficial and effective treatment for mild to moderate depression without any of the side effects of prescription anti-depressant medications. St John's Wort works by increasing the levels of the neurotransmitter serotonin, which regulates mood and decreases insomnia. If you are taking any type of anti-depressant you must not take St John's Wort and you must also wait a few weeks after stopping the anti-depressants before trying it. If you are taking any other medications, talk to your doctor about St John's Wort before trying it, as it could cause some serious problems if you take certain medications together with this herb
- Valerian (Valeriana officinalis) - the herb valerian is used to treat anxiety and nervous restlessness which may lead to insomnia. Research shows that valerian increases the amount the amino acid gamma amino-butyric acid (GABA), which also functions as a neurotransmitter in the brain. GABA helps regulate nerve cells so that they function properly and it also has a calming effect on anxiety by producing a much more relaxed mood. Valerian has sedative effects, but it is not habit forming (so you cannot get addicted to it), which is why many people use it instead of pharmaceutical sedative medications. Despite these beneficial effects, there is a very small percentage (about 5%) of people who are over-stimulated by valerian, instead of being relaxed, so try a lower dose to gauge your reaction. You can build up the dosage if it does not stimulate you
Vitamins
There are a number of vitamins that can be used to reduce symptoms:
- Folic acid - folic acid is vital for people with restless legs syndrome, as it can help to reduce their symptoms
- Inositol - the B vitamin co-factor inositol helps to enhance REM sleep, which is when the immune system goes to work to repair the body
- Vitamin B complex - these vitamins are important to help normalise nervous tissue function and reduce overall tension, anxiety and stress. A B vitamin complex containing all the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, cyanocobalamin) and also the B vitamin co-factors (choline, folic acid, inositol, PABA) should only be taken 1-2 times a day, in the morning and just after lunch, but not at night as the B vitamins may stimulate you too much and make you less likely to sleep
- Vitamin B3 (niacin) - vitamin B3 (niacin) is especially useful for reducing the restless sleep patterns in people who toss and turn all night without respite
- Vitamin B6 (pyridoxine) - vitamin B6 (pyridoxine) is the precursor to tryptophan and may be especially useful in reducing the stress and anxiety symptoms that may be causing the insomnia and it also may help reduce incidence of nightmares. Just make sure to take it in the morning and/or just after lunch, but not in the evening as it can over-stimulate the mind and make you less likely to be able to sleep
- Vitamin E - the antioxidant vitamin E can help improve circulation and helps to reduce jerking of the legs, which may assist people with restless legs syndrome to find relief from their symptoms
Minerals
There are a number of minerals that can be used to reduce symptoms:
- Iron - people with restless legs syndrome may have a deficiency of iron (only after diagnosed with a blood test) and supplementation may be required to help reduce symptoms and reduce incidence of insomnia
- Magnesium - the mineral magnesium is essential for relaxing all the muscles in the body (both the muscles we can move and those we cant move, that surround our internal organs), which may relax your whole body enough to reduce insomnia symptoms and help you sleep
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Other nutrients
There are a number of other nutrients that can be used to reduce symptoms:
- Essential fatty acids (EFA) - the essential fatty acids (omega-3 from a variety of sources as well as gamma-linoleic acid from evening primrose oil) are essential in the proper function of the brain and of the neurotransmitters and nerve cells and helps to reduce incidence of insomnia
- GABA - the amino acid and neurotransmitter, GABA helps regulate nerve cells so that they function properly and it also has a calming effect on anxiety by producing a much more relaxed mood, which can help to reduce incidence of insomnia. Due to this, GABA is also known as the "great relaxer"
- Tryptophan - the amino acid tryptophan is the precursor to the neurotransmitter serotonin as well as the hormone melatonin, both of which are required to help initiate normal, restful sleep. Serotonin is the neurotransmitter which helps to relax the body, reducing any anxiety or stress by managing mood and melatonin regulates the circadian sleep cycles (body clock)
Dietary modifications
There are a number of dietary modifications that can be used to reduce symptoms:
- Avoid caffeine after dinner - limit any caffeine intake for at least 6 hours before going to bed. Caffeine is a stimulant and can make insomnia symptoms worse if you drink it too close to bed time. Sources of caffeine are: coffee, tea, cola, chocolate, some soft drinks, energy drinks
- Eat more magnesium rich foods - try to eat more foods that are rich in magnesium, as this mineral helps to relax smooth muscles in the body and relaxes the whole body
- Maintain stable blood sugar levels - ensure you have enough food throughout the day to keep your blood sugar levels stable. This can be achieved by eating 5-6 smaller meals and have a small snack about an hour before bedtime. Low blood sugar levels can have the effect of making you feel tense and unable to sleep
- Reduce alcohol intake - while alcohol has a sedative effect, it is actually not beneficial for helping to induce sleep as it does not provide a restful sleep and excessive alcohol intake is associated with a number of adverse health effects
Lifestyle modifications
There are a number of lifestyle modifications that can be used to reduce symptoms:
- Avoid exercise just before bed - this is because exercise stimulates the whole body, increases circulation, increases heartbeat and all of this can keep you more alert instead of helping you to wind down to sleep. Try to complete exercise at least 6 hours before going to bed
- Regular exercise - it is beneficial to engage in regular exercise every day for anywhere between 30-60 minutes. Alternate your workouts between cardiovascular exercises that elevates heart rate to 80% of maximum rate and resistance training (such as pilates, yoga, weight training) to help condition every part of the body, increase circulation, use up your energy and help you sleep better
- Regular sleep routine - to help reset your body clock (and circadian rhythms) to more normal levels, try to go to bed and wake up at the same time every day, even if this means you cannot get to sleep until very late and feel more tired the next day. Persevering with this strategy on a very strict and regular basis can help reset the body clock back to normal
- Relaxation techniques - it would be beneficial for you to try to use some form of relaxation technique to help you wind down and relax a little before going to bed (as well as any time you feel stressed or tense). Some examples of relaxation techniques are: meditation, tai chi, yoga and you can either buy a CD/DVD or join a class, but ensure you find a reputable one
- Sleep diary - use a sleep diary to help monitor your sleep patters to see where you need the most assistance and to use this information to help you improve your sleep
Alternative treatments
- Bright light therapy - this helps to overcome any type of circadian rhythm sleep disorders (such as insomnia) as the bright light therapy helps to reset the circadian rhythm control centre back to normal. A new type of bright light therapy involves using a Rio Lightmask™, which shines pulsed light (at a specific rate) onto the closed eyes at night. It is used at night before falling asleep, to help sleep come more quickly
- Certified Organic lavender essential oil - lavender is very beneficial as it has calmative properties. Add 3-5 drops into a warm bath and soak in it for about 20 minutes, or add a few drops of the lavender to an aromatherapy vaporiser for a few hours in the evening before you go to sleep, or you can even use a purchased room spritzer with certified organic lavender oil (usually mixed with water)
Always ensure that you notify your medical practitioner of any supplements that you want to take - it may interfere with other medication or conditions you have. Confirm with your doctor it is safe to take BEFORE you try it.
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< 9: conventional treatment 11: living with insomnia > Last reviewed: 19 January 2010 || Last updated: 19 January 2010
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NOTE: Mega doses of any type of vitamin, mineral, amino acid or herbal supplement cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of complementary supplements.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.
