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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
There are a number of strategies which are recommended to help you more effectively deal with insomnia:
- Avoid alcohol - alcohol may help to numb you for a short while, but it has no long term effect other than damaging your health. It is a quick fix and has no real benefit other than in the very short term. Avoid it. You need to find other strategies to get to sleep instead of using alcohol (if you do drink it to try to induce sleep). In addition to this, excessive alcohol intake in general is not good as it has a stimulating effect on the whole body and can keep you unable to sleep properly, which only compounds the symptoms of insomnia
- Chamomile tea - chamomile has relaxing properties. Try some chamomile tea before bed. Use the real flowers and add them to water and let them boil for about 5-10 minutes. Strain and drink with some honey added. Try 1-2 cups about half an hour before bed to help relax your mind and release some tension to help you sleep a little better
- Don't smoke - smoking cigarettes has a stimulating effect on the body, mainly due to the effect of the nicotine on the brain so if you smoke, you really need to try to give up. In addition to this, do not be exposed to other people's second hand smoke as that is just as detrimental
- Eat more magnesium rich foods - try to eat more foods which are rich in magnesium up to the recommended daily intake, as this mineral helps to relax smooth muscles in the whole body and relaxes the whole body. Some examples of foods rich in magnesium are: almonds, chickpeas, pumpkin seeds, any type of dried beans, spinach, salmon
- Lavender oil - a very helpful way to help you wind down and relax is to use certified organic lavender oil (that way you know it's the real thing and it will be more potent in its effect). You can 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 room spritzer with certified organic lavender oil (usually mixed with water)
- Less caffeine - any caffeine you drink/eat will stimulate your brain and may impact on your ability to sleep properly. The more caffeine the less sleep is the general rule. Even if you think you are immune to the effects of caffeine, you are not. Don't drink any coffee or strong tea after dinner and limit your caffeine intake during the day. Other sources of caffeine are: cola, energy drinks, some soft drinks and chocolate
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- 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 (fruit and/or nuts or some yoghurt). This will help ensure your blood glucose levels are maintained while you sleep
- Psychological counselling - if there is a stressful situation which is the underlying cause of the insomnia, you may need to get a referral to a counsellor or psychologist who can help you work through the issues that are causing your symptoms
- Regular exercise - it is really beneficial for you to engage in regular exercise every day 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, tire you out and help you sleep better. Just don't exercise near your bedtime. Try to complete all your exercise before dinner
- Relaxation - it would be very beneficial if you use some form of relaxation therapy every day, to help train your mind to relax and be able to go to sleep. It may be useful to try meditation, yoga or tai chi. There are a number of relaxation CD's that you purchase or you can join a class with other people and have the social interaction too, just ensure you find a reputable one
- Vitamin B complex - the B vitamins are all essential for a healthy nervous system and three of the B vitamins are especially needed to help reduce the effects of insomnia: folic acid and vitamin B3 (niacin) are both needed to help reduce symptoms of insomnia associated with restless legs syndrome and vitamin B3 (pyridoxine) is needed as it is the precursor to tryptophan, the amino acid needed to make serotonin and melatonin. Talk to your doctor before trying any vitamins/minerals/herbs to make sure it is safe for you to do so
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< 10: alternative treatment 12: caregiving > 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.
