Insomnia
Good sleep is vital to keep our minds and bodies healthy, however sleep problems affect most of us at some point, and if we can't sleep it can lead to real problems. Though sleep medications are often prescribed, natural approaches such as herbal medicine provide a clinically proven treatment which is equally effective with less side effects.
There are different types of insomnia and these include restlessness and finding it difficult to fall asleep, difficulty remaining asleep with frequent periods of being awake throughout the night, and waking early (around 3-4am) and not being able to return to sleep.
Causes of Insomnia
The causes of insomnia are many and varied:
- psychological factors: anxiety or tension due to stress, depression
- sleeping environment: light, noise, temperature
- health issues: pain, back pain, arthritis, heartburn, urinary problems, sleep apnoea, muscle cramps, restless leg syndrome, heart or lung conditions (breathlessness), overactive thyroid, hypoglycaemia, etc
- prescription and over-the-counter medications: antihistamines, decongestants, diet pills, sleep medications, withdrawal from addictive substances, etc
- alcohol, caffeine, smoking, eating habits
- lack of exercise, obesity
- working shifts or jet lag
- new location or environment
Between 20% to 30% of UK adults are affected. Usually this is in response to a worrying or stressful situation and does not last for more than a few nights. Adopting a regular bedtime routine, incorporating a warm bath and relaxation techniques can usually help to establish healthy a healthy sleep pattern again.
However, if your insomnia occurs for more than 3 nights a week, and for more than a month, this is called chronic insomnia, and it is important to rule out any possible underlying medical conditions.
Insomnia that is caused by stress, anxiety or tension may be eased by calming and relaxing relaxing herbs like chamomile. Whilst sometimes insomnia can be the result of someone being just too exhausted to sleep in which case adaptogen herbs like Ashwagandha can often help.
A qualified herbalist will be able to help you identify the cause of your insomnia, as well as provide you with a combination of herbs that is appropriate for you, and suggest possible lifestyle changes if necessary.
preventing Insomnia
Many of the above causes of insomnia, such as stress, smoking, depression, exercise and obesity, alter adrenal hormone production, which in turn affects neurotransmitter levels in the brain. Two neurotransmitters, serotonin and melatonin are involved in the normal circadian rhythm, which controls our sleep-wake cycles.
Some people are more sensitive to stimulants such as caffeine than others. This may be because they do not metabolise and eliminate caffeine quite so efficiently allowing the chemical to stay in their body for longer and affecting their sleep.
It is important to identify your cause of insomnia because a lack of sleep increases your risk of conditions such as obesity, diabetes, and cardiovascular disease. The required amount of sleep appears to vary widely from person to person with 7 to 9 hours being average for an adult, whilst children need more.
Try the following ways, for one to two weeks, to naturally ease your insomnia:
- avoid caffeinated drinks after midday, these include coffee, tea, cocoa, some soft drinks, but eliminate caffeine completely if you think you might be sensitive
- avoid smoking for 2 hours before bedtime, or try to quit completely
- try stress reduction techniques such as meditation, prayer, yoga, gentle stretching, walking
- get regular exercise, but not after 6pm
- establish a regular bedtime and waking time and stick to them every day, including the weekend
- ensure your bedroom is dark*, peaceful and at a comfortable temperature, wear ear plugs and install blackout blinds or wear an eye mask if necessary to achieve this
- stop working, and avoid computers and the TV for at least an hour before bedtime
If these methods alone are not enough then contact a qualified herbalist who will be able to prescribe for you an individual prescription containing safe and gentle but effective sedative herbs.
*Ensuring the bedroom is dark is very important. Light inhibits production of melatonin, which is the hormone that makes us feel sleepy.
Herbs with a history of use in insomnia
Valerian - has a long history of use as a remedy to help calm the nerves and aid sleep, without causing sleepiness the next day. Some people have an unusual reaction to valerian so it is not suitable for everyone. Often combined with lemon balm, hops or passionflower.
Passionflower - this herb helps to stop the mind from racing or going over things again and again
Californian poppy - especially helpful if the insomnia is related to pain or anxiety
Chamomile - traditionally used for children
Herbs such as chamomile and lavender can also be used in the bath. Try two or three drops of lavender essential oil stirred into a warm (not hot) bath as part of your bedtime routine.
Research - herbs and insomnia
The use of natural products for sleep: A common practice? abstract
Safety and efficacy of herbal sedatives in cancer care; abstract
Valerian-hops combination and diphenhydramine for treating insomnia: a randomised placebo-controlled clinical trial; abstract
Valerenic acid potentiates and inhibits GABA(A) receptors: molecular mechanism and subunit specificity; abstract
A randomised, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non-organic sleep disorder; abstract
Influence of Yoga and Ayurveda on self-rated sleep in a geriatric population; abstract full article