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Natural herbal &
homeopathic remedies for sleep disorders (Insomnia, difficulty in
sleeping, restful sleep)
Insomnia
HEALTH HERBS & NUTRITION
- REMEDIES - MENTAL HEALTH AND BEHAVIOR - insomnia
Insomnia, or
difficulty in sleeping, is common in many people
under different circumstances. Although the term insomnia literally
denotes a complete lack of sleep, in today’s times, it generally
encompasses a range of problems that affect sleep. It is, therefore,
used to indicate a relative inability to sleep that consists of
difficulty in falling asleep, difficulty in remaining asleep,
staying asleep throughout the night, early final awakening, or
combinations of these complaints. When these symptoms persist for a
long time, the result may be chronic insomnia, which may have
profound underpinnings like psychiatric disturbances or breathing
problems to name a few.
Scientists still do not fully understand what makes us sleep, but
certain ‘sleep centers’ have been found in the brain which are
thought to act as a ‘body clock’, controlling the timing of rest and
wakefulness. This ‘body clock’, or your system’s circadian rhythm,
also regulates some very important internal functions of your body,
and that is why, it is always recommended that you try and be
regular with your daily routine (read, sleep routine) as much as possible. Remember,
sleep
is an unavoidable interval in a 24 hour day.
It is often said that a normal adult should take at least eight
hours of sleep a day. This may not be entirely true as different
individuals need different amounts of sleep to keep them fresh
throughout the day. Even the needs of a particular person change
constantly throughout his life. As you age, it becomes normal to
sleep less, and wake more during the night.
Most people experience insomnia at some time in their lives but as
sleeping patterns vary from one individual to another, its symptoms
differ and tend to be characterized by the discomfort suffered as a
result of not being able to fall asleep or stay asleep. Sleep-onset
insomnia refers to the inability to fall asleep initially.
Sleep-maintenance insomnia refers to the inability to stay asleep,
with one or more awakenings during the night.
At one time, doctors used to automatically prescribe sedatives or
hypnotics to help people sleep, but nowadays doctors are reluctant –
and may even refuse – to prescribe them for simple sleep
disturbances. There are a number of reasons for this. First, their
use may mask an underlying physical or mental disorder that is
causing insomnia. Second, it is possible to become tolerant of a
sedative after 2-3 weeks which will then call for an increase in
dosage for similar results. Eventually, the medication may cease to
be effective and serious dependency can become a problem. Third,
discontinuing prescription medications or OTC sleeping pills
(sedatives) can lead to rebound insomnia.
Insomnia affects women more often than men, and it can occur at any
age. However, older adults are more likely to have insomnia than
younger people. People especially prone to insomnia include those
who are:
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Under a lot of stress |
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Depressed or who have other
emotional distress |
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Working at night or having frequent major shifts in
their work hours |
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Traveling long distances with time changes (jet lag) |
The
general symptoms of insomnia are:
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Difficulty in getting to sleep, even after getting or
feeling tired |
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Premature wakening with a feeling of sleep-deprivation,
i.e. not feeling fresh after wakening up |
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Feeling anxious as bedtime approaches |
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Night time wakefulness at the slightest external
stimulus, and prolonged nocturnal wakefulness |
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Daytime tiredness, drowsiness, irritability, lapses of
memory, difficulty concentrating, and impaired ability
to perform normal activities possibly accompanied by a
strong desire for sleep |
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Emotional insecurity, loss of coordination and confusion
are some other symptoms |
When the any of the above symptoms persists for more than a
month at a stretch, a visit to your personal physician is called
for. You should explain your problem completely and then if s/he
is not able to give you any advice, make him or her recommend
you to a sleep-disorders specialist. The specialist will go
through your clinical history including all the current
medication and recreational drug use and physically examine your
condition. This should be sufficient to make a correct
diagnosis. Additionally, polysomnography, an overnight sleep
study, may be conducted as it is helpful in ruling out other
types of sleep disorders (such as breathing-related sleeping
disorder).
During the visit, your doctor will ask questions to find out
whether there is a medical cause for your insomnia. These
include questions about whether you:
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Have any new or ongoing health problems |
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Have or had any painful injuries or health conditions (such as
arthritis) |
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Take any medicines (over-the-counter or prescription) |
Other questions are aimed at finding work or leisure
habits that might be causing your insomnia. Your doctor
may ask about your work and exercise routines; your use
of caffeine, tobacco, or alcohol; and your long-distance
travel history.
Your doctor also may ask whether you have any new or
ongoing work, personal problems, or other stresses in
your life. In addition, you may be asked whether you
have other family members with sleep problems.
Sleep History
To
get a better sense of your sleep problem, your doctor will ask
you details about your sleep habits, including:
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How often you have trouble sleeping and how long the
problem has persisted |
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When you go to bed and get up on workdays and days off |
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How long it takes you to fall asleep, how often you wake
up at night, and how long it takes to fall back asleep |
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If you snore loudly and frequently, or wake up gasping
or feeling out of breath |
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How refreshed you feel when you wake up, and how tired
you feel during the day |
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How often you doze off or have trouble staying awake
during routine tasks, especially driving |
You may be asked to keep a sleep diary for 1 to 2 weeks
so you can answer these questions easily. Your bed
partner may help you keep the sleep diary.
To
see what might be causing or worsening your insomnia, your
doctor will also ask you:
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Whether you worry about falling asleep, staying asleep,
or getting enough sleep |
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What you eat or drink, and whether you take medicines
before going to bed |
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What routine you follow before going to bed |
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What the noise level, lighting, and temperature are like
where you sleep |
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What distractions, such as a TV or computer, might be in
your bedroom |
Physical Exam
Your doctor will do a physical exam to rule out other medical
problems that might cause insomnia. You may also need blood
tests to check for thyroid problems or other conditions that can
cause sleep problems.
Sleep Study (Polysomnogram)
A polysomnogram is a recording of your breathing, movements,
heart function, and brain activity during sleep. For this study,
you sleep overnight at a special sleep center. Your doctor
usually will recommend a sleep study if you have signs of
another sleep disorder, such as sleep apnea or restless legs
syndrome.
For ease of understanding, insomnia can be broadly divided
into primary and secondary insomnia. Secondary insomnia
is the most common type. Secondary means that the
insomnia is a symptom or a side-effect of some other
problem. Primary insomnia is not a side-effect of
another problem.
Primary Insomnia and Its
Causes
Primary insomnia is not due to another medical or emotional
condition and typically occurs for periods of at least 1 month.
Whether some people are born with a greater chance of having
insomnia is not clear yet. A number of life changes can trigger
primary insomnia, including:
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Major or long-lasting stress and emotional upset |
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Travel or other factors such as work schedules that
disrupt your sleep routine |
Even
after these causes go away, the insomnia might stay. Trouble
sleeping may persist because of habits formed to deal with the lack
of sleep. These habits include taking naps, worrying about sleep, or
going to bed early.
Secondary Insomnia and
Its Causes
Secondary insomnia is often a symptom of an emotional, neurological,
or other medical disorder, or of another sleep disorder.
The emotional disorders that can cause secondary insomnia include
depression, anxiety, and posttraumatic stress disorder.
Alzheimer's
disease and Parkinson's disease are examples of common neurological
disorders that can cause secondary insomnia.
A number of other diseases and conditions can
also cause secondary
insomnia, including:
In addition, secondary insomnia can be a side-effect of
certain medicines or commonly used substances, including:
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Caffeine or other stimulants |
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Tobacco or other products with nicotine |
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Alcohol or other sedatives |
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Certain asthma medicines (for example, theophylline) and
some allergy and cold medicines |
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Beta blockers (medicines used to treat heart conditions) |
Many
doctors are realizing that prescribing sleeping tablets should be
a last resort due to their highly-addictive qualities and
negative side effects. What many people are not aware of is that
while sleeping pills can help in some cases, they are not a cure for
insomnia. Sleeping tablets only offer temporary relief and are
should generally only be prescribed for a few days to allow the body
to rest (e.g. after a very traumatic event).
Regular use often leads to rebound insomnia (where insomnia develops
as a withdrawal from the sleeping pills) and addiction. Sleeping
pills also come with other health and safety concerns, and may be
unsafe to use if you have certain other medical problems. They
may lead to drowsiness the following day and increase the chance of
accidents and clumsiness after use. Be sure to explore all options
and thoroughly research possible side-effects before agreeing to
drug therapy.
Both
herbal and homeopathic remedies are commonly used alternatives to
sleeping tablets in reducing insomnia, and can be very effective
in helping to assist an individual in the transition to peaceful
slumber without strong sedatives or any concerning side effects.
Certain herbs such as Hypericum perforatum, Scuttelaria laterifolia,
Passiflora incarnata can be used to maintain healthy sleep patterns
and promote optimal balance of sleep-related hormones involved in
the sleep cycle.
Homeopathic remedies such as Coffea C30 and Nux Vom. C30 are also
used to reduce insomnia and maintain restful, satisfying, and
healthy sleep. Other natural supplements that are widely used to
address the underlying causes of chronic insomnia are calcium
lactate, magnesium lactate and vitamin B6.
For
sleep onset insomnia (difficulty falling asleep) and to assist in
the treatment of chronic insomnia:
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Coffea C30 a homeopathic remedy known for its
effectiveness in treating headaches, insomnia and
restlessness. People who are over stimulated due to
worry or excessive work will benefit very much from the
addition of Coffea to the formula. |
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Nux Vomica C30 also used homeopathically for the
treatment of irritability and insomnia, Nux Vomica will
also help the tense, ambitious, perfectionistic person
who cannot sleep due to worrying about unfinished
business or unresolved emotional issues. |
For
chronic insomnia:
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Hypericum perforatuma (St John’s wort) - The yellow
flowers of this plant give brick red colored oil which
it gets from a pigment known as hypericin. Other
elements contained are flavonoids, tannins and
hyperforin.
Together, these constituents of St. John’s wort give it excellent antidepressant qualities. In today’s world,
this herb’s mood lifting
property has gained considerable fame and importance and
its use in modern herbal medications as an
antidepressant and for fighting nervous fatigue,
negativity and sleeping difficulties has increased by
the day. Hypericin is supposed to act similarly as MOAIs-monoamine
oxidase inhibitor antidepressants, and on the other hand
hyperforin, the other important constituent of St John’s
wort, enhances this antidepressant activity by having a
positive effect on the serotonin activity in the brain. |
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Vitamin B6 often deficient in people who are
under emotional or physical stress, the addition of
Vitamin B6 to the daily supplements has been shown to
assist with the treatment of chronic insomnia. |
For child and baby Insomnia and Sleeping Disorders:
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Matricaria recutita (German chamomile) - The essential oil of German
chamomile flower contains bisabols, flavonoids and
azulenes that give this herb its anti-inflammatory,
antispasmodic and muscle relaxing properties. Chamomile has long been known as the world's
most soothing plant and has been used by mothers of many
generations to safely relax their young children at
night. Not only does it promote night time peace and
harmony, but it is also a well known digestive tonic and
teething aid, while providing nervous system support for
sensitive children. |
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Passiflora incarnate (Passionflower) - All its
aerial parts; the stamen, three lobed indented leaves
and bright showy flowers that have white petals covered
over by pinkish violet filaments, have medicinal
properties. The main constituents are maltol, ethyl
maltol, indole alkaloids and various antioxidants.
Mainly maltol and ethyl maltol and to some extent the
antioxidants present impart the sedative property to
this herb for which it is quite famous. It is so
effective yet gentle, that for ages, children are given
preparations based on passionflower for treating
insomnia, anxiety and nervous system originated
palpitations and digestive problems.
It is believed that
passionflower works by increasing levels of a chemical
called gamma-aminobutyric acid (GABA) in the brain. GABA
lowers the activity of some brain cells, resulting in
relaxation. Passiflora is also useful in settling tiny
tummies and its high safety profile makes it a gentle,
yet very effective choice for babies and young children. |
To
help restore healthy sleep patterns naturally:
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Magnesium phosphate D6 -
This tissue salt naturally occurs on a cellular level in
the body. It is a nerve and muscle fiber nutrient –
making it a major constituent of muscles, nerves, brain
and blood corpuscles. It combines with albumin and water
to form a fluid that nourishes and nurtures the white
nerve fibers of the nervous system. It is suitable for
all age groups including small babies. Magnesium is an
important mineral that is involved in over 300 enzyme
reactions within the body – one of which is to help
manufacture one of the many hormones responsible for
regulating sleep, L-tryptophan. |
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Calcium phosphate D6 -
This tissue salt is naturally present in bone, teeth,
connective tissue and digestive juices. It is a major
mineral component of every structure, tissue and fluid
in the body except connective tissue and is a vital
component of the body’s nutrition process from
digestion, assimilation, cell growth through to energy
expenditure. |
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SerenitePlus
Natural sleep tonic for a restful night.
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Serenite-LT
Solve long term sleep problems without
the risk of addiction.
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Serenite Jr.
Promotes healthy sleep patterns in
children and babies.
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Sleep Tonic
Helps maintain a healthy balance of all
hormones involved in healthy sleep
patterns.
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The Calm Within CD
Offers professional relaxation,
visualization and affirmation techniques
for self-help and stress relief.
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Avoid taking caffeine, tobacco, and other stimulants too close
to bedtime (effects of caffeine can take as long as 8
hours to wear off). Besides regular coffee, black tea,
green tea, cocoa, chocolate, some soft drinks, and many
over-the-counter pharmaceuticals also contain caffeine. |
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Doctors will sometimes recommend eating a
high-carbohydrate food before bedtime, such as a slice
of bread or some crackers. Eating carbohydrates can
significantly increase levels of a neurotransmitter
(chemical messenger) called serotonin, which is known to
reduce anxiety and promote sleep. So, you may go for a
glass of milk (milk contains tryptophan) and a biscuit. |
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Avoid large meals anyway late in the evening. You
need 3-4 hours to digest a big meal, so a big meal just
before bed-time will lead to intestinal grumblings. |
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Spicy or sugary food before bedtime again is not
a good idea. Spices irritate your stomach while sugary
food, like chocolates, which contain caffeine - can make
you feel eneasy. |
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Honey - Mix a teaspoon each of lemon juice and
honey and take it at bed-time. It facilitates sleep. If
sleep is disturbed, again take the above mixture and it
shall induce sleep. |
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Have a slice of turkey or chicken or a
banana before going to bed. These foods contain
trytophan, an amino acid that the body uses to make
serotonin. Serotonin helps you in sleep but do keep the
serving small, else your full tummy will keep you awake
for all the wrong reasons. |
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Alcohol - An alcoholic drink before bedtime may make it
easier for you to fall asleep. But alcohol triggers
sleep that tends to be lighter than normal and makes it
more likely that you will wake up during the night. |
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Find out those 'certain' over-the-counter and prescription medicines that
can disrupt sleep (for example, some cold and allergy
medicines) and avoid them. |
To
relieve insomnia, you should avoid substances that make it worse and
have good bedtime habits that make it easier to fall asleep and stay
asleep. Make sure your bedroom is a comfortable temperature, dark,
and quiet enough for sleep.
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Good bedtime habits include:
- Prepare yourself for sleep by, e.g. preparing a
'to do' list for tomorrow, so that such distractions are
at their minimum when you actually hit the bed.
- Turn your alarm clock so that its glow doesn't
let you know of the time ticking away.
- Not exercising, eating heavy meals, or drinking a lot
shortly before bedtime. One exception is yoga. A number
of yoga postures are designed to calm your
body and prepare you for sleep.
- Following a routine that helps you wind down
and relax before bed, such as reading a book, listening
to soothing music, or taking a hot bath.
- If you share a bed, buy a king size bed with
two different mattresses so that you two don't disturb
each other while sleeping.
- Making your bedroom sleep-friendly. Avoid
bright lighting and minimize possible sleep
distractions, such as a TV, computer, or pet.
- Going to sleep around the same time each night
and waking up around the same time each morning, even on
weekends. If possible, avoid night shifts or alternating
schedules at work and other causes of irregular sleep
schedules. |
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Cognitive-Behavioral Therapy: Cognitive-behavioral
therapy for insomnia targets the thoughts and actions
that can disrupt sleep. Besides encouraging good sleep
habits, this type of therapy may use several methods to
relieve sleep anxieties, including:
- Relaxation training and biofeedback at bedtime to
reduce anxiety. These strategies help you better control
your breathing, heart rate, muscles, and mood.
- Replacing worries about not being able to fall asleep
with more positive thinking that links being in bed with
being asleep. This method also teaches you what to do if
you’re unable to fall asleep within a reasonable period.
- Talking with a therapist individually or in group
sessions to help you consider your thoughts and feelings
about sleep. This method may encourage you to describe
thoughts racing through your mind in terms of how they
look, feel, and sound. The goal is for your mind to
settle down and stop racing.
- Limiting the time you spend in bed while awake. This
method involves setting a sleep schedule and, at first,
limiting total time in bed to the typical short length
of time you’re usually asleep. At first, this schedule
may make you even more tired because some of the
allotted time in bed will be taken up by difficulty
sleeping. The resulting fatigue (tiredness) is intended
to help you get to sleep more quickly. Gradually, the
length of time spent in bed is increased until you get a
full night of sleep. |
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Massaging the soles of the feet with mustard oil
provides calmness and good sleep. |
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Acupuncture may be helpful for insomnia, possibly by
increasing production of calming neurotransmitters such
as serotonin and other substances. The treatment of
insomnia with auricular (ear) acupuncture may provide
similar benefits to people with insomnia, according to a
preliminary trial. |
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Massage - Massage the neck, backbone and
shoulders well for ten minutes before going to sleep.
massage the backbone with both upward and downward
movement of the hands. Also, take a little stroll
before going to bed. If you do not get sleep soon
after you get into bed, do not worry. It is a good time
for rest. You will most probably get a good sleep after
this rest. |
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|
|
SerenitePlus
Natural sleep tonic for a restful night.
|
|
|
Serenite-LT
Solve long term sleep problems without
the risk of addiction.
|
|
|
Serenite Jr.
Promotes healthy sleep patterns in
children and babies.
|
|
|
Sleep Tonic
Helps maintain a healthy balance of all
hormones involved in healthy sleep
patterns.
|
|
|
The Calm Within CD
Offers professional relaxation,
visualization and affirmation techniques
for self-help and stress relief.
|
|
|
|
