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DESCRIPTION
Habitual sleeplessness, repeated night after night, is classified as insomnia. Insomnia can take the form of being unable to fall asleep when you first go to bed, or waking during the night and being unable to go back to sleep, early morning awakening or a combination of these. Insomnia affects all age groups, but is more common in the elderly. An estimated 15 to 17 percent of the population (1 in 10 Americans and one third of all healthy senior citizens) suffers from insomnia at any given time. Insomnia affects males and females in all age groups, but is more prevalent in women and the elderly. While insomnia can be very frustrating, it is hardly dangerous and is usually only a temporary annoyance due to a life crisis or lifestyle change, although in some cases chronic sleep-related problems can last for months or even years due to medical or psychological problems or drug intake.
While one or two sleepless nights can cause irritability and daytime sleepiness, with decreased ability to perform creative or repetitive tasks, most people can adapt to short-term periods of sleep deprivation. After more than three days, however, sleep deprivation begins to cause a more serious deterioration in overall performance and can even result in mild personality changes. If chronic, inadequate sleep compromises productivity, creates problems in relationships, and can contribute to other health problems.
There are no hard and fast rules about how much sleep is enough, because every individual's requirements are different. The amount of sleep a person needs varies by the individual, but most adults need about 8 hours of sleep per night in order to feel refreshed in the morning and operate at peak efficiency during the day. Children, especially very young children require more sleep than adults to be at their best. Children generally need from 11 to 16 hours a night depending on age. It is not uncommon for people to sleep less as they get older, especially after the age of sixty. Senior citizens generally need 6 1/2 hours of sleep or more per night. Some people can function on as little as five hours of sleep a night, while others seem to perform better with nine, ten, or even more hours of sleep.
FREQUENT SIGNS AND SYMPTOMS
Restlessness when trying to fall asleep. Taking a long time to fall asleep.
Brief sleep followed by wakefulness. Awakening frequently during the night.
Awakening too early in the morning. Normal sleep until very early in the morning (3 a.m. or 4 a.m.), then wakefulness (often with frightening thoughts).
Periods of sleeplessness, alternating with periods of excessive sleep or sleepiness at inconvenient times. Feeling tired and dissatisfied with one's sleep upon awakening and being unable to sleep at all.
Most people experience irritability and sleepiness after one or two sleepless nights, but when insomnia extends to 3 or more consecutive nights, overall performance and mild personality changes can result from sleep deprivation.
CAUSES
Depression. This is usually characterized by early morning wakefulness.
Over-activity of thyroid gland (hyperthyroidism).
Anxiety caused by stress. Grief.
Hypoglycemia (low blood sugar).
Sexual problems, such as impotence or lack of a sex partner.
Daytime napping. Sleep therapists and other experts are greatly divided about the virtues of napping. While some maintain that napping is not necessary for people who are well rested, others say it is a natural human tendency and should not be discouraged. There have been studies that seem to demonstrate that productivity is higher and the incidence of accidents lower in countries where napping is common. Consistency is probably the most important factor. While it is usually most advisable to consolidate all sleeping into one time period, if you regularly take an afternoon nap and do not suffer from any sleeping disorders, then giving up naps might actually cause a disruption in your sleeping habits. If you nap, keep your naps short -- less than an hour -- and make sure that they are a regular part of the daily routine, not a now-and-then proposition.
Noisy environment (including snoring partner).
Allergies, asthma, and early-morning wheezing.
Heart or lung conditions that cause shortness of breath when lying down. Systemic disorders involving the lungs, liver, heart, kidneys, pancreas, digestive system, endocrine system, and brain all may effect sleep.
Restless leg syndrome. Millions of people have trouble getting to sleep due to a condition commonly known as restless leg syndrome. For reasons unknown, when these people are in bed, their legs jerk, twitch, and kick involuntarily. Restless leg syndrome has also been linked to the painful night time leg muscle cramps that afflict so many people.
Painful disorders, such as fibromyositis or arthritis.
Urinary or gastrointestinal problems that require urination or bowel movements during the night.
Consumption of stimulants, such as coffee, tea or cola drinks, especially those containing caffeine.
Use of some medications, including dextroamphetamines, decongestant pseudoephedrine, cortisone drugs, antidepressants, beta-blockers (medications for heart ailments and high blood pressure), the anti-seizure medication phenytoin (dilantin), and thyroid hormone replacement drugs.
Erratic work hours.
New environment or location.
Copper and iron deficiencies are often found in women. A hair analysis can detect deficiencies.
Jet lag after travel.
Lack of physical exercise. A sedentary lifestyle can be a major contributor to sleep disorders.
Alcoholism.
Drug abuse, including overuse of sleep-inducing drugs.
Withdrawal from addictive substances.
A lack of the nutrients calcium and magnesium can cause you to wake up after a few hours of sleep. Poor nutritional habits and eating too close to bedtime. Indigestion.
Sleep apnea. Sleep apnea is a potentially serious disorder that can cause repeated waking throughout the night. This problem is commonly associated with snoring and extremely irregular breathing throughout the night. In sleep apnea, breathing actually stops, for as long as two minutes at a time, while the individual is asleep. When breathing stops, the level of oxygen in the blood drops, resulting in oxygen deprivation. The individual then awakens, startled and gasping. A person with sleep apnea may awaken as many as 200 times throughout the night. The affected individual may not remember these awakenings, but anyone else who is awake at the time can naturally become alarmed when a person with sleep apnea stops breathing.
Aside from disrupting normal sleep and causing extreme sleepiness during the day, sleep apnea is associated with other, more serious, health problems. People who suffer from sleep apnea tend to have higher than normal blood pressure and are more likely to have strokes than the general population, and face an increased risk of heart disease, although the reason or reasons for these links are not known. People with sleep apnea also seem to have a higher than normal incidence of emotional and psychotic disorders. Experts attribute this to what they call a "dream deficit" -- a lack of adequate rapid eye movement (REM) sleep, the stage of sleep in which dreaming occurs. A person with sleep apnea often cannot settle into REM sleep for even the eight to twelve seconds it takes to have a normal, healthy dream. While there is much about the phenomenon of dreaming that is not understood, it is known that prolonged periods of REM sleep deprivation can induce various psychoses and other serious emotional disorders.
RISK INCREASES WITH
Stress, anxiety.
Obesity. Poor nutrition.
Smoking, excessive alcohol use, caffeine intake.
NUTRITIONAL & HOLISTIC RECOMMENDATIONS
Nutrients Supplement Suggested Dosage Comments Important Calcium 1,500-2,000 mg daily, in divided doses, after meals and at bedtime. This has a calming effect. Use calcium lactate or calcium chelate form (do not use lactate form if you are allergic to dairy products). Calcium Ionic Mineral Supplement, Fully Absorbable, 700 +/- ppm, 16 fl. oz., Just An Ounce Calcium & Magnesium Liquid, Almond Flavor, 16 fl. oz., Complete Calcium & Magnesium, 2:1 Supplement, 120 Tabs, Trace Minerals Magnesium 1,000 mg daily. Needed to balance with calcium and relax the muscles. Magnesium Ionic Mineral Supplement, Fully Absorbable, 350 +/- ppm, 16 fl. oz., Just An Ounce Calcium & Magnesium Liquid, Almond Flavor, 16 fl. oz., Complete Calcium & Magnesium, 2:1 Supplement, 120 Tabs, Trace Minerals Melatonin Start with 1.5 mg daily, taken 2 hours or less before bedtime. If this is not effective, gradually increase the dosage until an effective level is reached (up to 5 mg daily). This is a natural hormone that promotes sound sleep. MetaRest Melatonin, 60 Caps, Natural Sleep Aid, Sublingual Melatonin, Nature's Way, 2.5 mg, 100 Lozenges, Melatonin Supplement, Time Released, NOW Foods, 1 mg, 100 Tabs Helpful Vitamin B complex As directed on label. Helps to promote a restful state. Ultimate B (Vitamin B Complex Formula), Nature's Secret, 60 Tabs Plus extra
Pantothenic acid (Vitamin B-5)50 mg daily. Good for relieving stress. Pantothenic Acid, 100% Natural Vitamin B-5, Nature's Way, 250 mg, 100 Caps And
Inositol100 mg daily, at bedtime. Enhances REM sleep. Inositol (Vitamin B-8), 100% Natural, Pure Crystalline, Nature's Way, 500 mg, 100 Caps
HERBS
California poppy, hops, kava kava, passionflower, skullcap and valerian root, taken in capsule or extract form, are all good in helping to overcome insomnia. It is best not to rely on one herb on a regular basis, but to rotate among several. Take these herbs before bedtime.
Catnip and chamomile have mild sedative properties. These herbs are safe enough for children if taken in tea form. For adults, drinking chamomile tea several times throughout the day helps to calm and tone the nervous system, promoting restful sleep.
HERB USES AND DOSAGES:
Chamomile: Tea bag, prepared with 1 cup water. Take 1 cup 2-3 hours before bedtime. Helps calm people under stress. Especially good for children.
Hops: Capsules, Take 500-1,000 mg 3 times daily. Especially useful for insomnia accompanied by indigestion. Note: Men should not take hops if impotence is a problem. Women should not take it if they have an estrogen-sensitive disorder, such as breast cancer, endometriosis, or fibrocystic breasts.
Kava: Kavapyrone tablets. Take 60-120 mg daily. Relaxes the skeletal muscles; sedates the central nervous system. Note: Kava increases the effects of alcohol and such psychoactive drugs as sedatives and tranquilizers. Do not use if you are pregnant or nursing.
Passionflower: Tea bag, prepared with 1 cup water. Take 1 cup 2-3 hours before bedtime. Induces muscle relaxation and sleepiness without causing next-morning drowsiness. Note: Passionflower increases the effects of alcohol and such psychoactive drugs as sedatives and tranquilizers.
Rooibos: Tea. Prepare and take as directed on label. Induces sleep. Also stops generalized inflammation and pain.
St. John's Wort: Capsules. Take 900 mg of total hypericin daily. Increases the amount of time spent in deep sleep (but not total sleep).
Schisandra: Tincture. Take 1 teaspoon (4 ml) in 1/2 cup water, 3 times daily. Increases the effectiveness of the benzodiazepines chlordiazepoxide (Librium) and diazepam (Valium), allowing for lower drug dosages. Note: Do not use schisandra if you have gallstones or an obstruction of the bile duct. Do not use it during pregnancy.
Valerian: Valepotriate tablets. Take 50-100 mg on an empty stomach, 1 hour before bedtime. Reduces time required to fall asleep without next-morning "hangover."
Wild Lettuce: Tincture. Take 1/4-1 teaspoon in 1/4 cup water. Use a low dosage for children under age three. Encourages sleep after colds, flu, or over-excitement. Stops irritable cough.
A combination herbal extract such as Slumber Extract or Slumber Vegi-Caps from Nature's Answer or Silent Night from Nature's Way can be helpful.
INSOMNIA SUPPLEMENTAL PRODUCTS
Information, supplements and products for insomnia, the inability to get to sleep and stay asleep for most nights over a one-month (or longer) period.
Natural Mood Stabilizer, 5 HTP Optimum Mood Support, 50mg Each Capsule - 60 Caps
5 HTP Optimum Mood Support Natural Mood Stabilizer is used to increase serotonin that in turn reduces symptoms such as mood disorders, depression, weight problems and migraine headaches.Babuna - Sleep, Liquid Extract - 30ml
Babuna is an extract produced from the flower of Matricaria recutita, commonly known as chamomile. Nutramedix, U.S. producer of Babuna, utilizes a proprietary extraction and enhancement process that makes this product far more effective than any other chamomile product available.Rescue Sleep, 7 ml - Bach Flower Essences
Nelson Bach's Rescue Sleep calms your restless mind helping you get the sleep you need.Rosemary Leaf (Rosmarinus officinalis) Tincture, 100% Organic - 2 fl. oz.
Rosemary has been traditionally used for tension headaches, stimulating circulation, strengthening the nervous system. Good tonic for the heart and for high blood pressure.Bugleweed Powder, 100% Organic - 4 oz. Bulk
Use for coughs and bleeding from the lungs, for thyroid enlargement and for circulation.MetaRest w/ Melatonin - 60 Caps Natural Sleep Aid
MetaRest with Melatonin combines two of the most potent ingredients found in nature to help reduce nighttime wakefulness.Valerian Root, 530mg - 100 Vcaps
Valerian root has a relaxing effect on the nervous system, it promotes relaxation in persons leading a hectic lifestyle and helps support restful sleep.Daytime Nighttime Nutrients, Ultimate MultiPLUS - 150 Tabs (2 Bottles of 75 Tabs Each)
Daytime and nighttime nutrients to provide you with energy during the day, rest and rejuvenation during the night.Sleep System - Full Magnet Mattress Pad & 2 Magnetic Pillow Pads
The Ultimate Sleep System - Full: Consists of 1 Magnet Mattress Pad - 437 Magnets. 54" x 72" (137 cm x 183 cm). 2 Pillow Pads - 32 Magnets in each. 15" x 19" (38 cm x 48 cm).King Size Magnetic Bed Pad 's - Magnetic Mattress Pad & 2 Magnetic Pillow Pads
Sleep System King sized Magnetic Bed Pad: Consists of 1 Mattress Pad and 2 Pillow Pads which total 764 magnets.Queen Magnetic Mattress Cover & 2 Magnetic Pillow Pads
This is the ultimate Magnetic Mattress Cover in magnet therapy for the whole body. Sleep System - Queen: Consists of 1 Mattress Pad - 520 Magnets. 58" x 75" (147 cm x 190 cm). 2 Pillow Pads - 32 Magnets in each. 15" x 19" (38 cm x 48 cm).Night - Time Stress Formula, TheraVeda Nisha - 60 Vcaps
TheraVedas Nisha Nighttime Stress Formula was developed to assist your mind and body to relax, pushing away the distractions of the day, to facilitate a good night's rest.Calming Tea with Organic Chamomile for Daily Stress Relief, Yogi Tea, Caffeine Free, Certified Organic - 16 Tea Bags
Calming tea by Yogi Tea is a safe and time-tested Ayurvedic formula designed to ease stress and tension, encouraging a state of relaxed alertness without drowsiness.Organic Rooibos Red Tea with Madagascar Vanilla Beans, Kosher, 20 Tea Bags - 1.6 oz.
Scientific studies show that Red Tea is naturally high in Super Oxide Dismutase (SOD), an outstanding antioxidant. Red Tea contains very little tannin, a substance that is known to effect the metabolism by decreasing absorption of certain nutrients like iron and protein.Chamomile Tea, Caffeine Free, Yogi Tea, Certified Organic - 16 Tea Bags
Organic Chamomile tea by Yogi Tea with its subtle fragrance and flavor, is a great way to ease your daily tensions.Rooibos Green Unfermented Extract Powder - 1.3 oz.
Recent studies have found that the unfermented green Rooibos tea contains even more antioxidants than Rooibos Red tea because many valued antioxidants are destroyed in the fermentation process.Rooibos Red Tea Pure Extract Powder - 1.3 oz.
Since 1900, Red Tea has been treasured as an elixir for the mind, body and spirit.Organic Rooibos Red Tea, Kosher, 20 Tea Bags - 1.6 oz.
This is a great tasting tea - naturally sweet, 100% Organic, full bodied and extremely smooth. Just honest to goodness tea.Rooibos Red Tea Tincture, African Red Tea - 2 fl. oz.
Studies conducted at the Institute for Science of Aging at AICHI Medical University in Japan termed Red Tea "an ANTI-AGING BEVERAGE," which can significantly help COUNTER THE AGING PROCESS.Vitamin C 1000 with Bioflavonoids, Nature's Way, 100% Natural, 1000mg - 250 Vcaps
Nature's Way Vitamin C with Bioflavonoids provides antioxidant protection for many of the body's important enzyme systems.Core Memory Pillow, Mid Size - 12" x 19"
Molds to the unique shape of your head and neck to provide custom support.Leg & Knee Pillow - 10" x 8" x 6" H.A.P.
The Leg & Knee Pillow is designed to help relieve pressure and strain on the lower back, knees and ankles.Leg & Knee Pillow, Covered - 10" x 8" x 6" H.A.P.
The Leg & Knee Pillow is designed to help relieve pressure and strain on the lower back, knees and ankles.Blue Scullcap (Scutellaria lateriflora), Standardized, Nature's Way 100mg per Vcap - 60 Vcaps
Scullcap is most commonly used as a sedative and it can take the edge off anxiety and promote sleep for those who struggle with insomnia.Gotu Kola Powder (Centella asiatica), 100% Organic - 8 oz. Bulk
Gotu kola has been used as a tonic for purification of blood and for promoting healthy skin. It has also been used to aid in restful sleep, treat skin inflammations, as a treatment for high blood pressure and as a mild diuretic.Ashwagandha Root (Withania somnifera) Powder - 4 oz. Bulk
Ashwagandha Root (Withania somnifera) is also known as Indian ginseng. Ashwagandha is useful for coughs, infertility, impotence and more.Valerian Nighttime w/ Lemon Balm, Nature's Way 265mg - 100 Tabs
Clinically proven, Nature's Way Valerian Nighttime with Lemon Balm is a natural remedy for insomnia. Wake up feeling refreshed and energized with no side effects.Silent Night Formula w/Hops - 100 Caps
Silent Night is an herbal sleep aid combining herbal relaxants which have a calming effect upon the nervous system and promote restful sleep.GABA Powder (Gamma Aminobutyric Acid), NOW Foods 100% Pure, Vegetarian Formula, 500mg - 6 oz.
GABA is a non-essential amino acid found mainly in the human brain and eyes and it is considered an inhibitory neurotransmitter, which means it regulates brain and nerve cell activity by inhibiting the number of neurons firing in the brain - GABA is referred to as the brain's natural calming agent.Molybdenum Ionic Mineral Supplement, Fully Absorbable, 10 +/- ppm - 16 fl. oz.
WaterOz Ionic Molybdenum is a pure liquid Molybdenum supplement. Molybdenum is instrumental in regulating pH balance in the body. For each pH point increase (e.g., 6.1-6.2), the oxygen level is increased ten times, thus increasing the metabolism and enhancing the body's ability to burn fat. Also promotes general well being, aids in carbohydrate metabolism, has proven itself useful in MSG (or other chemical) sensitivity, increases libido, and may enhance the effect of fluorine in tooth decay prevention (dental enamel is rich in molybdenum). It also induces sleep.Natural Sleep Aid, Nelson Bach Homeopathic 84 Pills, Formerly Noctura
Nelson Bach Homeopathic Natural Sleep Aid is for temporary relief of occasional sleeplessness with symptoms including irritability, no need for sleep, restlessness with compulsive motion, nervous state due to mental strain, headache particularly in back of head.Chamomile Lemon Tea, Republic of Tea - 36 Tea Bags
Republic of tea Chamomile tea is blended with lemon balm, linden flowers and orange blossoms to produce a fragrant, and soothing cup. These and other botanicals surrender a tranquil tea.Valerian Root (Valeriana officinalis) Powder, 100% Organic - 4 oz. Bulk
Contemporary clinical studies have demonstrated that Valerian root significantly improves sleep quality without morning grogginess. Regular, moderate use of Valerian root produces neither dependency nor health risks.Deep Dreams Sleep Aid Formula - 30 Tabs Now get 10 Free Tabs
TriMedica's Deep Dreams is the only sleep aid formulated that closely replicate your body's nocturnal pattern of melatonin release. Deep Dreams Sleep Aid Formula - 30 Tabs Get 10 free tabs with this purchase.Insomnia Formula Tincture, 100% Organic - 2 fl. oz.
The Insomnia Formula helps to bring on sleep and restfulness.Sleep Formula Tincture, 100% Organic - 2 fl. oz.
Used to assist with Nervous Disorders and to help induce and allow for restful sleep.Sweet Dreams Quality Sleep Herbal Tea - 20 Tea Bags
Sweet Dream Herb Tea is made of the precious wild atractylodes chinesis and mulberry grown in the pollution-free primitive forest of northeast China.Chamomile Tea, Caffeine Free NOW Foods - 30 Tea Bags
Chamomile Tea is the world's most popular evening drink because chamomile tea has a soothing effect on many.Snore Stop NasoSpray Snore Remedy - 0.2 fl. oz.
If your snoring symptoms are caused by blockage of nasal passages due to colds or allergies, the non-drowsy, oil-free formula in the Snore Stop Naso Spray will help you.Sublingual Melatonin, Nature's Way 2.5mg - 100 Lozenges
Nature's Way Melatonin is formulated into an advanced sublingual form. Sublingual dosing is the most rapid way to absorb certain nutrients.Melatonin Supplement Time Released, NOW Foods 1mg - 100 Tabs
NOW Foods Melatonin Supplement is specially designed to mimic the typical nighttime release pattern of melatonin.Hops Herb Tincture, 100% Organic - 2 fl. oz.
The German Commission E recommends the use of Hops herb for discomfort due to restlessness or anxiety and sleep disturbances.Hops Flowers, Nature's Way 310mg - 100 Caps
Hops helps the body with pain and insomnia. Hops is rich in nutrients that nourish the nervous system. The herbalist Culpeper said, "It opens obstructions of the liver and spleen, cleanses the blood, loosens the belly, cleanses the veins from gravel and provokes urine."L-Tyrosine, Pharmaceutical Grade, Free Form, NOW Foods 500mg - 120 Caps
L-Tyrosine is used to treat insomnia, improve muscle tone, improve skin and hair pigment and depression and anxiety. L-Tyrosine should not to be used while taking prescription antidepressants or MAO inhibitors.GABA 250mg - 90 Tabs, Pharmaceutical Grade Gamma Aminobutyric Acid
Gamma-aminobutyric acid (GABA) is an amino acid that acts as a Neurotransmitter in the central nervous system. Together with niacinamide and inositol, it prevents anxiety and stress related messages from reaching the motor centers of the brain by occupying the receptor sites.Contour Pillow Memory Foam Plus, 4"x12"x 18.5" w/ Pillow Cover - 1 Each
A variety of conditions such as headaches, neck pain, insomnia, back pain arm and hand numbness can be helped with proper Cervical Spine Support of a Therapeutic pillow.Leg & Knee Pillow Covered With Blue Cloud Fabric - 10" x 8" x 6" - Core
The Leg & Knee Pillow with Pillow Cover is designed to help relieve pressure and strain on the lower back, knees and ankles.Mattress Overlay Cushion, Full Size In Soft or Firm, - 3" Thick Visco Elastic Foam Compares to name brand Mattress Overlays
When you put this 3" thick visco foam mattress topper on top of your mattress you will start experiencing the benefits of temperature sensitive visco elastic foam. Get support, Easy cleaning, Hypoallergenic, 3.5 lb foam.Mattress Overlay Cushion, Twin Long Size In Soft or Firm - 3" Thick Visco Elastic Foam compares to name brand Mattress Overlays
When you put this 3" thick visco foam mattress topper on top of your mattress you will start experiencing the benefits of temperature sensitive visco elastic foam. Get support, Easy cleaning, Hypoallergenic, 3.5 lb foam.Mattress Overlay Cushion, Twin Size In Soft or Firm - 3" Thick Visco Elastic Foam Compares to name brand Mattress Overlays
When you put this 3" thick visco foam mattress topper on top of your mattress you will start experiencing the benefits of temperature sensitive visco elastic foam. Get support, Easy cleaning, Hypoallergenic, 3.5 lb foam.Om Yoga in a Box: Basic Level Kit, Audio CD Set+, By Cyndi Lee
OM Yoga in a Box-Basic Level, Contains everything you need to sustain an ongoing, varied home yoga practice. This Yoga kit includes 2 Instructional CD's with 70+ minute yoga class or 4 shorter classes, targeted classes, Position Flash cards, Yoga belt, and a candle.Shape Your Life: 4 Weeks to a Better Body and a Better Life By Barbara Harris, Angela Hynes
In "Shape Your Life", Barbara Harris, pinpoints the seven goals Shape considers the benchmarks of total fitness: Workouts, Diet, Spirituality, Rest, Emotions, Body Image, and Work.The Power Of Now, A Guide to Spiritual Enlightenment, By Eckhart Tolle
In The Power of Now, Eckhart Tolle shows readers how to recognize themselves as the creators of their own pain, and how to have a pain-free existence by living fully in the present.Getting in the Gap: Making Conscious Contact with God Through Meditation (Book with CD) By Wayne W. Dyer
Dr. Wayne W. Dyer explains the soul-nourishing meditation technique for making conscious contact with God, which the ancient masters have told us about.Meditations for Manifesting: Morning and Evening Meditations to Literally Create Your Heart's Desire, (Audio CD) By Wayne W. Dyer
Dr. Dyer is a true renaissance man, sharing this meditation which he received from his teacher, with those of us who are open to receiving lavish goodness from all directions of God.
EXPECTED OUTCOME
Most persons can establish good sleep patterns if the underlying cause of insomnia is treated or eliminated.
POSSIBLE COMPLICATIONS
Transient insomnia becomes chronic.
Increased daytime sleepiness that can affect all aspects of your life.
TREATMENT
GENERAL MEASURES
Seek ways to minimize stress. Learn and practice relaxation techniques. Don't use stimulants for several hours before bedtime. Treat any underlying drug use or medical cause. Psychotherapy or counseling, if the problem is psychological. Relax in a warm bath before bedtime. Turn off your mind. Focus on peaceful and relaxing thoughts. Play soft music or relaxation tapes. Set a rigid sleep schedule. Use mechanical aids such as ear plugs, eye shades, or electric blanket.
PREVENTIVE MEASURES, CONSIDERATIONS & RECOMMENDATIONS
Avoid alcohol. A small amount can help induce sleep initially, but the resulting dehydration can interrupt sleep and invariably disrupt deeper sleep cycles later. This is true also for infants who nurse after their mothers have consumed alcohol.
Avoid tobacco. While smoking may seem to have a calming effect, nicotine is actually a neurostimulant and can cause sleep problems.
Avoid caffeine-containing beverages after lunch. Sleep experts advise that people with insomnia avoid caffeine, but many people who are accustomed to drinking coffee late in the day and in the evening hours have been known to have their sleep cycles disrupted if they give up their coffee. This seems to bear out the idea that maintaining a steady routine is the most important factor in establishing a healthy sleep pattern. Of course, this applies only to those who are not experiencing any difficulties with their sleeping habits. Anyone who develops a bout of insomnia should consider eliminating all caffeine from his or her diet.
Avoid over-the-counter sleep aids.
In the evening, eat turkey, bananas, figs, dates, yogurt, milk, tuna, and whole grain crackers or nut butter. These foods are high in tryptophan, which promotes sleep. Eating a grapefruit half at bedtime also helps.
Avoid bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sugar, sausage, spinach, tomatoes, and wine close to bedtime. These foods contain tyramine, which increases the release of norepinephrine, a brain stimulant.
Avoid taking nasal decongestants and other cold medications late in the day. While many ingredients in these preparations are known to cause drowsiness, they can have the opposite effect on some people and act as a stimulant.
Establish regular bedtime and wake times. This can be difficult for individuals that have varied work hours (different work shifts from week to week, as an example). Try to stay with one daily routine and not vary it if possible.
Establish a set of habits and follow them consistently to establish a healthy sleep cycle. Among them:
- Go to bed only when you are sleepy.
- Make sure your mattress is comfortable and supportive to prevent back and joint problems and pain. If your mattress is worn out, invest in a new mattress.
- Do not drink liquids before retiring to prevent frequent trips to the bathroom.
- Do not stay in bed if you are not sleepy. Get up and move to another room and read, watch television, or do something quietly until you are really sleepy.
- Use the bedroom only for sleep and sex -- not for reading, working, eating, or watching television.
- Set an alarm clock and get out of bed at the same time every morning, no matter how you slept the night before. Once normal sleep patterns are reestablished, most people find that they have no need for an alarm clock.
- Do not nap during the day if this isn't a normal thing for you to do. Sleep therapists and other experts are greatly divided about the virtues of napping. While some maintain that napping is not necessary for people who are well rested, others say it is a natural human tendency and should not be discouraged. There have been studies that seem to demonstrate that productivity is higher and the incidence of accidents lower in countries where napping is common. Consistency is probably the most important factor. While it is usually most advisable to consolidate all sleeping into one time period, if you regularly take an afternoon nap and you do not suffer from any sleeping disorders, then giving up naps might actually cause a disruption in your sleeping habits. If you nap, keep your naps short - less than an hour - and make sure that they are a regular part of the daily routine, not a now-and-then proposition.
- Exercise regularly in the late afternoon or early evening -- but not right before bedtime. Physical exertion is an excellent way to make your body tired so that sleep comes about more easily.
- Take a hot/warm bath (not a shower) an hour or two before bedtime to help relax tense muscles.
- Keep the bedroom comfortable and quiet. If too much quiet is the problem, try running a fan or playing a radio softly in the background. There are also devices available that generate "white noise" sounds like the ocean surf or a steady rain that help people who are "quiet-sensitive" to sleep. Keep the temperature comfortable for sleeping. It should be on the cool side. During hot weather, a fan or air conditioner will help to establish and maintain quality sleep patterns. This is very important for women having menopausal symptoms that include hot flashes and night sweats.
- Keep bedroom dark. Light activates kidney function and increases the urge to urinate. Turning on the light in the middle of the night disrupts the biological clock. Too-frequent interruptions of the sleeping pattern can lead to chronic insomnia.
- Do not try to sleep with cold feet. Placing a hot water bottle at the feet, or wearing socks, helps induce sleep more quickly.
- Learn to put worries out of your mind. If you have occasional trouble getting to sleep, concentrate on pleasant memories and thoughts. Recreate a pleasurable time or event in your life and relive it in your mind. Learning a relaxation technique such as meditation or the use of guided imagery is extremely helpful in getting sleep patterns back to normal for many people.
- For occasional sleeplessness, try using melatonin or one of the herbs recommended above. These are effective and safe sleep-promoters.
- If repeated nightmares are a problem, use ho she wou (fo-ti). Take 500 mg two to three times daily. Do not use unprocessed root, which can cause diarrhea and skin rashes. Very high doses can cause numbness in the arms and legs.
- To help relieve anxiety, especially the stress of new surroundings, use lemon balm (Melissa). Take 1 cup of the tea (using two bags instead of one) two to three hours before bedtime.
- To induce relaxation, especially if sinus pain is causing sleeplessness, use lavender oil in aromatherapy, or take 1 to 4 drops of the oil on a sugar cube. Just be sure the lavender oil you use has calming effects, for example, Spanish lavender is a stimulant, and should be avoided.
- To relax tense muscles, take 1,000 mg of calcium and magnesium supplement at bedtime. The citrate and gluconate forms of these minerals are the best absorbed. This combination also helps prevent nighttime leg cramps.
Regardless of how many hours of sleep you get each night, if you wake up easily in the morning, and especially if you rarely (if ever) need the services of your alarm clock, and if you can make it through the entire day without seeming to run out of steam or feeling drowsy after sitting quietly or reading for a while, you are probably getting enough sleep.
Millions of Americans consciously choose to skimp on their sleep in the mistaken belief that sleeping fewer hours allows them to be more productive. Many people even look on the fact that they can "get by" on so few hours of sleep as a badge of honor. In fact, however, they are likely doing themselves a great deal of harm in the long run. Moreover, the night owls who sleep less to accomplish more are actually less creative and less productive than those who get adequate amounts of sleep. Dr. Richard Bootzin, professor of psychology and director of the insomnia clinic at the University of Arizona Sleep Disorders Center, conducted a long-term research into normal sleep habits and patterns. He discovered that people who get seven to eight hours of sleep each night live longer, happier, healthier lives than those who skimp on their sleep.
Research psychologist Dr. James Penland believes that a large number of women are suffering from copper and iron deficiencies, and that these deficiencies can cause insomnia. A hair analysis can reveal whether you have a deficiency. See Hair Analysis for more information.
Various treatments have been attempted for restless leg syndrome, but nothing seems to work consistently for everyone. Some research strongly suggests that anemia may play a major role in this annoying disorder. Many holistic health and nutrition practitioners believe that taking the proper vitamin and mineral supplements is the best approach to this problem. The supplements that help this condition more than anything else are calcium, potassium, magnesium, and zinc.
Anyone who snores excessively should be evaluated for sleep apnea and be evaluated for treatment. Many cases of sleep apnea respond to measures such as allergy treatment, weight reduction, or a simple laser surgery procedure to remove obstructions in the nasal passages.
MoonDragon's Alternative Health: The Value of Sleep
MEDICATION
Many people who suffer from insomnia resort to sleeping pills, whether over-the-counter or prescription medications. Sleeping pills do not cure insomnia, however, and they may interfere with REM sleep. The continued use of pharmacological sleeping aids can eventually lead to disruption of all the deeper stages of sleep. Researchers have found that up to 50 percent of people who take sleeping pills on a regular basis actually find that their insomnia becomes worse. The persistent use of sleeping pills also leads to dependency, either psychological or physical. The use of sleep medications should therefore be reserved for those whose insomnia has a physical basis, and then only as a temporary solution.
Triazolam (Halcion), one of the most popular prescription sleep medications in the United States, can cause mental confusion and even amnesia. There have also been reports that the use of drugs such as temazepam (Restoril), secobarbital (Seconal), flurazepam (Dalmane), and diazepam (Valium) may lead to confusion, sluggishness, restlessness, and heightened anxiety, as well as prolonged sedation and drug dependency.
People who take sleeping pills on a regular basis are 50 percent more likely than other people to die in accidents. Drowsiness accounts for 200,000 to 400,000 automobile accidents every year, and is responsible for two thirds of all industrial mishaps, most common among shift workers in the early morning hours. Sleeping pills are also the third most commonly used means in suicide and are implicated in one third of all drug-related suicide attempts and deaths.
Dehydroepisterone (DHEA) is a naturally occurring hormone that improves the quality of sleep. See DHEA Therapy for more information.
A new sleeping pill is being investigated by researchers that may help to overcome insomnia without having the undesirable side effects associated with other sleep-inducing medications. Called zolpidem (Ambien), the drug is supposed to work differently than any other sleep aid on the market. In addition, its manufacturer claims that it does not inhibit or disrupt the deep sleep cycles, like REM.
Over-the-counter sleep aids can cause a wide range of side effects, including agitation, confusion, depression, dry mouth, and worsening of symptoms of enlarged prostate.
TRADITIONAL CHINESE MEDICINE (TCM) FORMULAS
FORMULA COMMENTS Bupleurum Decoction to Clear the Liver A Traditional Chinese herbal formula that treats insomnia generated by constant emotional stress, particularly if accompanied by bad breath, flushed cheeks, severe headaches, hearing loss, or ringing in the ears. Do not use Bupleurum Decoction to Clear the Liver during pregnancy. Cinnamon Twig Decoction Plus Dragon Bone & Oyster Shell A traditional Chinese herbal formula for men who have insomnia accompanied by depression, dream-filled sleep, feelings of frustration, and palpitations. Coptis Decoction to Relieve Toxicity A traditional Chinese herbal formula that treats insomnia accompanied by redness in the face, a feeling of blood rushing to head, high blood pressure, and possibly chronic constipation. Do not use Coptis Decoction to Relieve Toxicity if you are trying to become pregnant. Gastrodia and Uncaria Decoction A traditional Chinese herbal formula that encourages deep sleep and relaxes the central nervous system. Also increases blood flow to heart muscle. Licorice, Wheat, and Jujube Decoction A traditional Chinese formula that treats insomnia in children who are awake all night crying. Pill for Deafness That is Kind to the Left Kidney A traditional Chinese herbal formula that relieves insomnia caused by tinnitus. Warm the Gallbladder Decoction A traditional Chinese herbal formula that relieves insomnia in people who have not completely recovered from a cold or lung infection and are troubled by coughing and sputum production. Also known as Bamboo and Hoelen Decoction. Do not use Warm the Gallbladder Decoction if you have a fever.
ACTIVITY
Work and exercise moderately and regularly to create a healthy fatigue, but not within the 2 hour period before bedtime.
Have sexual relations, if they are fulfilling and satisfying before going to sleep.
DIET
Eat a normal, well-balanced diet. Use any supplements, as described above, if they are needed. Do not eat within 3 hours of bedtime if indigestion has previously disturbed your sleep. Drinking a glass of warm milk or herbal tea before bedtime helps some people.
Beneficial Supplements:
- Melatonin is a natural hormone that promotes sound sleep.
- Vitamin C with Bioflavonoids helps reduce stress.
- Valerian is a natural remedy for insomnia that significantly improves sleep quality.
- Chamomile has mild sedative properties.
- Hops and Kava Kava good for treating insomnia.
- GABA calms the body for sleep.
See HERBS and NUTRITIONAL SUPPLEMENTS (above) for more information.
HELPFUL INSOMNIA PRODUCTS
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Mountain Rose Aromatherapy Oils
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NOTIFY YOUR MIDWIFE OR HEALTH CARE PROVIDER IF...
You or a family member has symptoms of insomnia.
New, unexplained symptoms develop. Drugs used in treatment may produce side effects.
