How to Get a Good Night's Sleep
Insomnia - sleep disorder prevents millions of people from getting a good night sleep and they would love to find a natural insomnia cure, put their sleep troubles behind them and enjoy hours of refreshing sleep every night.
Not long ago, I had difficulty falling asleep and knew only too well the misery of insomnia. For a long time I simply couldn't get to sleep at night and would lie in bed wide-awake wishing in vain for sleep to come. Sooner or later (much later) of course I would manage to sleep, but what little sleep I did get didn't seem to be doing me much good.
My physical and mental health started to suffer, my body felt permanently tired during the day and I found myself suffering from stress, anxiety and, eventually, depression as my insomnia became constant.
As my sleeping problems worsened friends and family noticed of course and, at first, expressed concern and offered advice. Soon, however, as my anxiety and depression grew and I began to feel as a “zombie”. It was time to find some...
Insomnia relief!
I had to find a cure for my problem and my first thought was to get my doctor to recommend some sleeping pills. However, I already had one member of my family living on drugs for the treatment of insomnia and, quite frankly, they seemed to be doing her more harm than good. So, what next?
Chronic insomnia was clearly not a new problem and countless men and women had faced it, and dealt with it, over hundreds of years. Moreover, many of them had treated their insomnia without the help of their physician and certainly without resorting to prescribed medications and drug therapy. So, there had to be a natural remedy for insomnia and a natural way to get back into a sound sleeping pattern.
Well, after a great deal of research and experimentation with an enormous variety of insomnia cures I finally found a natural cure for insomnia and now, with just a few simple changes to my lifestyle, I sleep like a baby and wake refreshed every morning.
You'll remember too that I mentioned before that I had one member of my family hooked on sleeping pills. As a result of my research, I was able to help her to give up the pills. Today the symptoms and side effects of her insomnia have completely disappeared and the quality of her life has improved tremendously.
She was so impressed by the help that I was able to give her that she suggested that I should gather together all of my research and put it into a practical guide that could help anyone who finds themselves with insomnia. And today, here it is. But first…
Definition of Insomnia
Insomnia is the failure to get enough quality sleep. In its simplest form insomnia can be defined as difficulty in falling asleep, staying asleep or waking after too short a period of sleep.
What Is Insomnia?
Insomnia is a sleep disorder (often referred to as "insomnia sleep disorder") and, most importantly, it is a symptom and not a disease.
So, when we talk about an insomnia cure we are not talking about curing insomnia directly but simply treating the underlying cause of insomnia.
What Causes Insomnia?
The causes of insomnia are many and varied but they can be divided into two groups:
- Primary Insomnia. Primary insomnia is a sleep disorder for which there is no specific underlying condition and is the most common form of insomnia. Stress, environmental changes (such as noise and temperature), disruptions to your normal sleep pattern (caused perhaps through shift work or long-haul travel), and the side-effects of many medications can all give rise to primary insomnia. Other contributory factors include the excessive use of drugs, alcohol or caffeine and taking naps during the day.
- Secondary Insomnia. Secondary insomnia can be attributed to a specific underlying physical or psychological condition. These include other sleep disorders such as sleep apnea, narcolepsy, restless legs syndrome and circadian rhythm disorder. Other physical and psychological conditions that often give rise to insomnia include depression, respiratory problems (including asthma), heart problems (such as congestive heart failure), arthritis, Parkinson's disease, Alzheimer's disease and hyperthyroidism.
What Is The Treatment For Insomnia?
At the bottom of the page you will find a link to our extensive guide to finding a natural insomnia cure, but first it would be wise to a look in general terms at how insomnia is treated:
If you suffer from secondary insomnia (insomnia resulting from an underlying physical or psychological condition) then the starting point in treating insomnia is clearly to treat the underlying condition. This will often solve the problem, although it may take some time and it is often wise to treat your insomnia symptoms at the same time.
In cases of transient (short-term) insomnia, medication (either prescribed or purchased 'over the counter') can sometimes be the answer, although more often than not the problem will simply disappear after a few days.
For more persistent insomnia a range of insomnia treatments are available. These should not, however, include the use of sleeping pills which are designed for short-term use. The longer-term use of sleeping pills can lead to various problems, including addiction, and can often result in prolonging your recovery, rather than assisting with it.
Treatment for insomnia for both primary and secondary insomnia might include cognitive behavioral therapy (helping you to set your environment, routine and frame of mind for sleep), dietary changes, exercise, relaxation and meditation, chromatherapy (color therapy), acupuncture, bright light therapy, dietary supplements and a range of herbal remedies.
In this modern age where we want everything easily and quickly (usually yesterday) the use of these treatment techniques may seem 'old fashioned'. However, insomnia has been around since the dawn of time and many of these insomnia remedies have been developed, tried and tested over the centuries. More importantly - they work!
It would be nice to simply take a pill and banish our sleeping problems overnight, but the truth is that a natural cure for insomnia is the answer for today's insomniac.
So, before you turn to the medical professions for an answer to this common condition why not take the time to explore and try to treat insomnia naturally.
Lifestyle
Healthy sleep habits are essential for treating insomnia. The following strategies (in addition to the steps mentioned in the "Preventive Care" section) may help treat the condition:
- Maintain a consistent sleeping and waking time.
- Establish the bedroom as a place for sleep and sexual activity only, not for reading, watching television, or working.
- Avoid naps, especially in the evening.
- Take a hot bath about 2 hours before bedtime.
- Keep the bedroom cool, well ventilated, quiet, and dark.
- Avoid looking at the clock -- this promotes anxiety and obsession about time.
- Avoid fluids just before bedtime.
- Avoid exercising before bedtime.
- Avoid television just before bedtime.
- Avoid caffeine in the later hours of the day.
- Eat a carbohydrate snack, such as cereal or crackers, just before bedtime.
- Move to another room with dim lighting if sleep does not occur within 15 - 20 minutes in bed.
Nutrition and Dietary Supplements
Following these nutritional tips may help reduce symptoms:
- Eliminate all potential food allergens, including dairy, wheat (gluten), soy, corn, preservatives, and food additives. Your health care provider may want to test for food sensitivities.
- Eat more antioxidant rich foods (such as green leafy vegetables) and fruits (such as blueberries, pomegranates, and cherries).
- Avoid refined foods, such as white breads, pastas, and sugar.
- Eat fewer red meats and more lean meats, cold water fish, or beans for protein.
- Use healthy cooking oils, such as olive oil or vegetable oil.
- Reduce or eliminate trans fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
- Avoid coffee and other stimulants, alcohol, and tobacco.
- Drink 6 - 8 glasses of filtered water daily.
- Exercise 30 minutes daily, 5 days a week. Exercising in the evening after dinner may lead to insomnia.
- Foods rich in carbohydrates and low in protein and fat may boost the production of serotonin and melatonin, brain chemicals that are associated with sleep. A carbohydrate snack of granola, unsweetened cereals, or crackers with milk before bed may help.
The following dietary supplements may also be helpful in promoting sleep:
- A multivitamin daily, containing the antioxidant vitamins A, C, E, the B complex vitamins, and trace minerals such as magnesium, calcium, zinc, and selenium.
- Omega 3 fatty acids, such as fish oil, 1 - 2 capsules or 1 tbsp. oil 1 - 3 times daily, to help decrease inflammation and help with mental balance. Fish oil supplements can increase the blood thinning effect of many medications, so it's important to speak with your doctor before taking supplements.
- Coenzyme Q10, 100 - 200 mg at bedtime, for antioxidant, immune, and muscular support.
- 5-hydroxytryptophan (5-HTP), 50 mg 2 - 3 times daily, for mood stabilization and sleep improvement. See below for serious cautions and contraindications.
- L-theanine, 200 mg 1 - 3 times daily, for nervous system support.
- Melatonin, 1 - 6 mg one hour before bedtime, for sleep and immune protection. Ask your health care provider about potential prescription interactions.
L-tryptophan and 5-hydroxytryptophan (5-HTP)
Medical research indicates that taking 1 g L-tryptophan before bedtime can induce sleepiness and delay wake times. Researchers think L-tryptophan brings on sleep by raising levels of serotonin, a body chemical that promotes relaxation. However, consumers should take this supplement with caution as it may adversely interact with certain antidepressants, including selective serotonin reuptake inhibitors (SSRIs) and monoamine oxidase inhibitors (MAOIs), and cause serious negative side effects. Reports of eosinophilia myalgia syndrome (EMS: an autoimmune disorder characterized by fatigue, fever, muscle pain and tenderness, cramps, weakness, hardened skin, and burning, tingling sensations in the extremities) from contaminated L-tryptophan supplements surfaced in 1989, and isolated incidents of EMS continue to be reported.
Studies also suggest that 5-hydroxytryptophan (5-HTP), made from tryptophan in the body or available in supplement form, may be useful in treating insomnia associated with depression. Like tryptophan, reports of EMS have been associated with use of 5-hydroxytryptophan. Talk to a health care professional before taking 5-HTP supplements if you are on antidepressant medications. Drug interactions may occur.
Melatonin
Melatonin supplements help induce sleep, particularly in people who have disrupted circadian rhythms (such as from jet lag or shift work), or those with low levels of melatonin (such as some people with schizophrenia). In fact, a review of scientific studies found that melatonin supplements help prevent jet lag, particularly in people who cross five or more time zones. A few clinical studies suggest that melatonin is significantly more effective than placebo, or dummy pill, in decreasing the amount of time required to fall asleep, increasing the number of sleeping hours, and boosting daytime alertness. Although research suggests that melatonin may be modestly effective for treating certain types of insomnia, few studies have investigated whether melatonin supplements are safe and effective for long term use. More research is needed.
Herbs
Herbs are generally a safe way to strengthen and tone the body's systems. As with any therapy, you should work with your health care provider to diagnose your problem before starting any treatment. You may use herbs as dried extracts (capsules, powders, teas), or tinctures (alcohol extracts). Unless otherwise indicated, you should make teas with 1 tsp. herb per cup of hot water. Steep covered 5 - 10 minutes for leaf or flowers, and 10 - 20 minutes for roots. Drink 2 - 4 cups per day. You may use tinctures alone or in combination as noted:
- Kava kava (Piper methysticum) standardized extract, 100 - 250 mg 1 - 3 times daily, as needed for relaxation. Kava should not be used in those with liver problems or those drinking alcohol in excessive quantities.
- Rhodiola (Rhodiola rosea) standardized extract, 100 - 600 mg daily, for antioxidant and antistress activity.
- Valerian (Valeriana sp.) standardized extract, 200 - 400 mg at bedtime, for sleep.
- Chamomile (Anthemis nobilis), standardized extract, 400 - 1,600 mg daily, for relaxation. A tea may be prepared from chamomile flowers. Chamomile is not recommended for individuals allergic to flowers in the daisy family.
Homeopathy
A few studies have examined the effectiveness of specific homeopathic remedies. However, a professional homeopath may recommend one or more of the following treatments for insomnia, based on their knowledge and clinical experience. Before prescribing a remedy, homeopaths take into account a person's constitutional type -- your physical, emotional, and intellectual makeup. An experienced homeopath assesses all of these factors when determining the most appropriate remedy for a particular individual.
- Aconitum -- for insomnia that occurs as a result of illness, fever, or vivid, frightening dreams; commonly used for children.
- Argentum nitricum -- for impulsive children who are restless and agitated before bedtime and cannot fall asleep if the room is too warm.
- Arsenicum album -- for insomnia that occurs after midnight due to anxiety or fear. This remedy is most appropriate for demanding individuals who are often restless, thirsty, and chilly.
- Chamomilla -- for insomnia caused by irritability or physical pains; sleep may be disturbed by twitching and moaning. This remedy is appropriate for infants who have difficulty sleeping because they are teething or colicky, and older children may demand things, then refuse them when they are offered.
- Coffea -- for insomnia due to excitable news or sudden emotions. This remedy is most appropriate for individuals who generally have difficulty falling asleep and tend to be light sleepers. Often used to counteract the effects of caffeine, including in infants exposed to caffeine through breastfeeding.
- Ignatia -- for insomnia caused by grief or recent loss. This remedy is most appropriate for individuals who yawn frequently or sigh while awake.
- Kali phosphoricum -- for night terrors associated with insomnia. This remedy is most appropriate for individuals who are easily startled and restless, often with fidgety feet. Anxiety is often caused by both nightmares and events in the individual's life.
- Nux vomica -- for insomnia caused by anxiety, anger, irritability, or use of caffeine, alcohol, or drugs. This remedy is most appropriate for individuals who wake up early in the morning, or for children who often have dreams of school or fights and may be awakened by slight disturbances. Nux vomica may also be used to treat insomnia that occurs as a side effect of medications.
- Passiflora -- for the elderly and young children with often overactive minds.
- Pulsatilla -- for women and children who are particularly emotional and do not like sleeping alone. Also used when sleeping in a warm room tends to worsen insomnia or when the individual may cry due to the inability to fall asleep.
- Rhus toxicodendron -- for restlessness and insomnia caused by pains that occur when the individual is lying down.
Hopefully this recommendation will help you to find your own path to win the battle with this annoying problem.