-IBIS-1.7.6-
tx
mental/emotional
Insomnia
Integrative Therapies
Home Care
This is difficulty falling asleep or staying asleep. Insomnia is very common and is associated with depression, emotional problems, and difficulty in performing work duties.
Problems arise from many of the over-the-counter sleeping pills. Some contain drugs that are harmful to the body, even carcinogenic or cancer causing. Many sleep medications contain barbituates, which are also considered to be "street drugs" and are addicting. People find it hard to stop using them after starting because the insomnia often comes back with restless sleep and nightmares.
It is important to find the cause of the insomnia. Make sure the bedroom is quiet, without a TV
or radio going, and that the bed has a comfortable mattress. Many people experience insomnia because they take in stimulants such as coffee, black tea, sodas, cigarettes, and alcohol. These must be eliminated from the diet. Coffee can be gradually eliminated over several days so headaches don't occur from sudden quitting. Remember that alcohol is a stimulant for many people. If used in the large amounts necessary for sleep, it can cause the hangover feeling and great difficulty waking the next morning.
It is not good to overeat at supper or eat late at night because this usually causes sleep problems. The last meal should be 3 to 4 hours before bedtime. Hypoglycemia, or unstable blood sugar levels, is a common cause of difficulty for people who awaken in the middle of the night.
High or lowered thyroid levels can cause sleep problems as can a weakened heart, which causes shortness of breath and breathing difficulties when lying down at night. See a doctor to determine if these things apply to you.
The most common cause of insomnia is stress, mental or physical tension, and the inability to relax. If the environment at home or at work is upsetting, seek counseling.
THE FOLLOWING SUPPLEMENTS CAN BE TAKEN UNTIL SYMPTOMS IMPROVE:
1. Calcium 1,000 milligrams per day
2. Magnesium 500 milligrams per day
3. Vitamin B-complex 50 milligrams twice a day
4. Additional Vitamin B6 50 milligrams twice a day
If there is no allergy or sensitivity to dairy products, a glass of warm milk before bed provides tryptophan, which aids in relaxation.
HERBS USED FOR INSOMNIA:
The following herbs used alone or in combination can help to induce quality sleep without prod-ucing the groggy, hard-to-awaken feeling the next morning that is common with sleeping pills:
Chamomile
Hops
Passion Flower
Skullcap
Valerian (which is a strong sedative)
If used as a tea, combine 1 tablespoon of herb per cup of boiling water. Steep 20 minutes and drink 1/2 hour before bedtime. If used as a tincture, which is a liquid herbal extract, 30 to 60 drops of any combination are taken with a little water.
HOMEOPATHY:
From the following homeopathic remedies, the one that best matches the symptoms is chosen. Dissolve 3 pellets under the tongue.
Coffea cruda 12C: For insomnia with constant thoughts running through the mind or insomnia from excitement. Taken before bedtime.
Arsenicum album 12C: Especially for insomnia with excess worry and restlessness. Taken 3 times a day for 10 days.
Note: A wide range of homeopathic medicines can be helpful for individuals with sleeping disorders. Consultation with a health care professional trained in homeopathic prescribing will usually be the best way to select the correct medicine.
AS AN ADDITIONAL MEASURE FOR INSOMNIA:
Regular physical exercise improves the health in general, releases stress, and makes it easier to relax at night. Some sort of aerobic exercise such as stair climbing, dancing, sports, jogging, or aerobics for about 20 to 30 minutes a day will be helpful.
Just before bedtime, do the following exercise of contracting then relaxing your muscles:
While lying down, take 5 or 6 deep, slow breaths. Then tighten up the muscles of your face and neck into an ugly grimace for about 2 seconds. Then let go and relax. Then hunch your shoulders and tighten up the muscles of your arms. Let go and relax. Follow this pattern with the stomach muscles, legs, and then feet and toes. Then contract all the muscles of your body and relax. Repeat this whole sequence 2 or 3 more times, putting attention on deep breathing.
If stress is a major cause of the insomnia, refer to the article on stress reduction.
Clinic
Footnotes
BarShalom R, Soileau J. (eds.) Natural Health Hotline. Beaverton, OR: Integrative Medical Arts, 1991-1999.