Insomnia (in-SOM-ne-ah) is a common condition in which you have trouble falling or staying
asleep. This condition can range from mild to severe, depending on how often it occurs and for how long.
Insomnia
can be chronic (ongoing) or acute (short-term). Chronic insomnia means having symptoms at least 3 nights a week for more than
a month. Acute insomnia lasts for less time.
Some people who have insomnia may have trouble falling asleep. Other people
may fall asleep easily but wake up too soon. Others may have trouble with both falling asleep and staying asleep.
As
a result, insomnia may cause you to get too little sleep or have poor-quality sleep. You may not feel refreshed when you wake
up.
There are two types of insomnia. The most common type is called secondary or comorbid insomnia. This type of insomnia is
a symptom or side effect of some other problem.
More than 8 out of 10 people who have insomnia are believed to have
secondary insomnia. Certain medical conditions, medicines, sleep disorders, and substances can cause secondary insomnia.
In
contrast, primary insomnia isn't due to a medical problem, medicines, or other substances. It is its own disorder. A number
of life changes can trigger primary insomnia, including long-lasting stress and emotional upset.
Insomnia can cause
excessive daytime sleepiness and a lack of energy. It also can make you feel anxious, depressed, or irritable. You may have
trouble focusing on tasks, paying attention, learning, and remembering. This can prevent you from doing your best at work
or school.
Insomnia also can cause other serious problems. For example, you may feel drowsy while driving, which could
lead to an accident.
Secondary insomnia often resolves or improves without treatment if you can stop its cause—especially if you can correct
the problem soon after it starts. For example, if caffeine is causing your insomnia, stopping or limiting your intake of the
substance may cause your insomnia to go away.
Lifestyle changes, including better sleep habits, often help relieve acute
insomnia. For chronic insomnia, your doctor may recommend a type of counseling called cognitive-behavioral therapy or medicines.
Secondary Insomnia
Secondary insomnia is the symptom or side effect of another problem. This
type of insomnia often is a symptom of an emotional, neurological, or other medical or sleep disorder.
Emotional disorders
that can cause insomnia include depression, anxiety, and posttraumatic stress disorder. Alzheimer's disease and Parkinson's
disease are examples of common neurological disorders that can cause insomnia.
A number of other conditions also can
cause insomnia, such as:
Conditions that cause chronic pain, such as arthritis and headache disorders
Conditions
that make it hard to breathe, such as asthma and heart failure
An overactive thyroid
Gastrointestinal disorders,
such as heartburn
Stroke
Sleep disorders, such as restless legs syndrome and sleep-related breathing problems
Menopause
and hot flashes
Secondary insomnia also may be a side effect of certain medicines. For example, certain asthma
medicines, such as theophylline, and some allergy and cold medicines can cause insomnia. Beta blockers also may cause the
condition. These medicines are used to treat heart conditions.
Commonly used substances also may cause insomnia. Examples
include caffeine and other stimulants, tobacco or other nicotine products, and alcohol or other sedatives.
Primary
Insomnia
Primary insomnia isn't a symptom or side effect of another medical condition. This type of insomnia
usually occurs for periods of at least 1 month.
A number of life changes can trigger primary insomnia. It may be due
to major or long-lasting stress or emotional upset. Travel or other factors, such as work schedules that disrupt your sleep
routine, also may trigger primary insomnia.
Even if these issues are resolved, the insomnia may not go away. Trouble
sleeping may persist because of habits formed to deal with the lack of sleep. These habits may include taking naps, worrying
about sleep, and going to bed early.
Researchers continue to try to find out whether some people are born with a greater
chance of having primary insomnia.
Goodbye Insomnia: Hello Sleep
Insomnia
Insomnia is a sleep disorder that is characterized by difficulty falling
and/or staying asleep. People with insomnia have one or more of the following symptoms:
Difficulty falling asleep
Waking
up often during the night and having trouble going back to sleep
Waking up too early in the morning
Feeling
tired upon waking
Types of Insomnia
There are two types of insomnia: primary insomnia
and secondary insomnia.
Primary insomnia: Primary insomnia means that a person is having sleep
problems that are not directly associated with any other health condition or problem.
Secondary insomnia:
Secondary insomnia means that a person is having sleep problems because of something else, such as a health condition (like
asthma, depression, arthritis, cancer, or heartburn); pain; medication they
are taking; or a substance they are using (like alcohol).
Acute vs. Chronic Insomnia
Insomnia
also varies in how long it lasts and how often it occurs. It can be short-term (acute insomnia) or can last a long time (chronic
insomnia). It can also come and go, with periods of time when a person has no sleep problems. Acute insomnia can last from
one night to a few weeks. Insomnia is called chronic when a person has insomnia at least three nights a week for a month or
longer.
Causes of Insomnia
Causes of acute insomnia can include:
Significant
life stress (job loss or change, death of a loved one, divorce,
moving).
Illness.
Emotional or physical discomfort.
Environmental factors like noise, light, or extreme
temperatures (hot or cold) that interfere with sleep.
Some medications (for example those used to treat colds, allergies, depression, high blood pressure, and asthma) may interfere
with sleep.
Interferences in normal sleep schedule (jet lag or switching from a day to night shift, for example).
Causes
of chronic insomnia include:
Depression and/or anxiety.
Chronic
stress.
Pain or discomfort at night.
Symptoms of Insomnia
Symptoms of insomnia
can include:
Sleepiness during the day.
General tiredness.
Irritability.
Problems with
concentration or memory.
Diagnosing Insomnia
If you think you have insomnia, talk
to your health care provider. An evaluation may include a physical exam, a medical history, and
a sleep history. You may be asked to keep a sleep diary for a week or two, keeping track of your sleep patterns and how you
feel during the day. Your health care provider may want to interview your bed partner about the quantity and quality of your
sleep. In some cases, you may be referred to a sleep center for special tests.
Chronic loss of sleep leads to fatigue, anxiety, restlessness,
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valerian, hops, wild lettuce and lavender help relax the body for better sleep. Moore
Herbal Sleep Aids
As more and more consumers become aware of and concerned about unnecessary additives in general, greater
attention is consistently given to using natural remedies for a variety of troublesome conditions. Getting the proper amount
of sleep is an important part of overall good health, so it is understandable that anyone who suffers from the effects of
restless nights might consider herbal sleep aids as a way to combat insomnia. Concern over the side effects
often associated with synthetic medications may keep you from seeking such remedies. Finding the right herbal sleep aids may
remove this obstacle and help you get the peaceful rest you need.For moore on how to use herbal remedies click on this link
If there appears to be no direct underlying cause to your inability to sleep, herbal sleep aids, along
with a holistic regimen, can greatly improve the likelihood that you will routinely sleep soundly. Assessing your sleep space
for possible distractions and reviewing your bedtime routine may unearth things or practices that need to be eliminated or
adjusted. Combining these behaviors with taking herbal sleep aids can solve your sleep issues without exposing you to potentially
harmful substances. Your increased levels of energy, improved productivity, and ability to concentrate may all be indicators
that you have found the most appropriate natural sleeping aid.For herbal teas click on this link
Naturally occurring kava kava is quickly becoming noted among assorted herbal sleep aids for the overall calming effect
it tends to produce. If you are suffering from chronic fatigue, kava kava may be particularly beneficial in helping you prepare
to sleep. This herb helps your body relax, and enhances dreaming as well. As with other herbal sleep aids, extended use of
this dietary supplement is discouraged. Kava kava in particular may damage your liver if used for an extended period of time.
Valerian, long known for its numerous soothing properties, is extremely popular among effective herbal sleep aids.
Valerian can reduce general restlessness, but it usually works best for treating insomnia if used for a considerable length
of time. Taking this herb is usually effective when combined with other herbs that produce calming effects, and may result
in reduced muscle tension and nervous anxiety. High doses of herbal sleep aids such as this can manifest as dizziness, headache,
nausea, and other potentially serious conditions. Valerian is still considered safe, however, when consumed in appropriate
dosages.
One of the gentlest herbal sleep aids that has been consumed for many centuries is chamomile. Usually prepared
as a mild tea, chamomile is safe enough for children as well as adults who are in need of a natural sleep aid. Unlike valerian
or kava kava, chamomile appears to have no negative side effects, and the likelihood of becoming dependent after extended
use appears to be nonexistent as well. Still, those suffering from allergies may have a less than positive response, and combining
this herb with other herbal sleep aids should be done with appropriate caution. Other beneficial herbal sleep aids include
passion flower, California poppy, and skullcap, and should likewise be used appropriately to achieve positive effects.
Herbal teas for Insomnia
The following herbs can be used during the day, or try
using 20-30 minutes before bedtime.
Chamomile (Anthemis
nobilis): Chamomile is a time-honored sedative herb which can be safely used by children and adults alike. Chamomile
tea is commonly used in Europe, South America, and Mexico for insomnia and restlessness combined with irritability, particularly
in children. Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make an
excellent massage oil, or used as an inhalant.
Dose: Tea, 1 cup 2-3 x daily; Tincture, 30 drops 3 x daily.
Hops (Humulus lupulus): In the early 1900s, Eclectic physicians
used hops as a sedative specifically for insomnia due to worry or nerve weakness . Hops, a major flavoring component of beer,
has a long history of use for sleeplessness, nervousness, and restlessness. Hops pillows are sometimes used for mild insomnia.
Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.
Lavender
(Lavandula officinalis): Lavender is a gentle strengthening tonic for the nervous system. A few drops of lavender
oil added to a bath before bedtime are recommended for persons with sleep disorders. Additionally, the oil may be used as
a compress or massage oil or simply inhaled to alleviate insomnia.
Dose: Tea, 1 cup 2-3 x daily; Essential oil--oil
may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).
Passion flower (Passiflora incarnata): Herbalists
consider passion flower an important herb for insomnia caused by mental worry, overwork, or nervous exhaustion. In England
it is an ingredient in forty different commonly-sold sedative preparations. Passion flower is used for minor sleep problems
in both children and adults. It is an excellent sedative with no side effects even when used in large doses.
Dose:
Tea, 1 cup 3 x daily; Tincture, 30-60 drops 3-4 x daily.
Valerian (Valeriana
officinalis): In the United States, herbalists use valerian extensively for its sedative action against insomnia,
nervousness, and restlessness. It is recommended for those type of people who have a hard time falling asleep, because it
shortens sleep latency. It also reduces nighttime waking. Valerian is an excellent herbal sedative that has none of the negative
side effects of Valium and other synthetic sedatives. It works well in combination with other sedative herbs, such as California
poppy, skullcap, hops, and passion flower.
Dose: Tea, 1 cup as needed; Tincture, 2-5 droppersful 2-3 x daily.
Wild lettuce (Lactuca virosa): Wild lettuce is a mild sedative
and nervine used for restlessness and insomnia. It may be found in a variety of formulas for the treatment of acute and chronic
insomnia. It is used homeopathically for restlessness and insomnia (Boericke, 1927). Because of its safety of use and calming
effects, wild lettuce is a good children's remedy.
Dose: Tincture, 2-3 drpfls 3-4 x daily.
California poppy (Eschscholzia californica): California
poppy is my favorite sedative and sleep-promoting herb which can currently be found in a variety of herbal remedies sold in
the United States for promoting sleep, helping one to relax, and easing mild anxiety. Because of its mild sedative and analgesic
properties, it can be given safely to children. Clinical and laboratory work on California poppy has clearly demonstrated
the plant's sedative and anti-anxiety properties; it has been shown to improve both sleep latency and quality (Bruneton, 1995).
Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.
Note: Since the tea is mild, a tincture
is recommended when a stronger dose is desired.
Kava kava
(Piper methysticum): Kava is the national drink of Fiji and is popular throughout the South Seas. It imparts a calm
feeling, relaxes the body, and sometimes enhances communication and dreaming. This sedative herb is often used for sleeplessness
and fatigue.
Dose: Tea, 1 cup 2-3 x daily; Tincture, 3-4 droppersful 2-3 x daily.
St. John's Wort (Hypericum perforatum): This common yellow-flowered weedy
herb from Europe is quickly becoming an important part of modern herbal therapeutics. It has a long history of use dating
back to ancient Greek times. Modern scientific studies show that it can help relieve chronic insomnia and mild depression
when related to certain brain chemistry imbalances. Because this herb can sensitize the skin to sunlight, if you are taking
a full dose, avoid direct skin exposure to bright sunlight.
Dose: Tincture, 1/2 to 1 teaspoon 2-3 x daily; powdered
extract, 1-2 tablets or capsules 2-3 x daily. Allow 2-3 weeks for the full therapeutic effect to develop. If you experience
light sensitivity or other unpleasant symptoms, reduce or discontinue the St. John's wort and consult a qualified herbalist
for a total program.
Melatonin: Melatonin is a human hormone that is
increasingly popular as a supplement to promote sound sleep, especially in people who travel between time zones or who work
odd hours. People report mixed success with this product; some people find real benefit and others feel nothing from its use,
while a smaller percentage of users experience side effects such as nervousness and increased insomnia. Whether you have benefited
from the use of melatonin or not, one or more of the sleep hygiene tips, as well as safe and natural herbs and formulas covered
in this article are likely to help you get a deep refreshing sleep, without side effects.
For either formula, blend
the loose herbs, place in a quart jar for future use, and store out of the direct sunlight in a cool place. Use 1 tsp/cup
to make a tea. Make 1 quart at a time, adding 1 extra tsp 'for the pot.' Add the herbs to boiled water and cover. Let steep
for 20 minutes, strain and store in the quart jar in the refrigerator. This blend will keep for 3 days. Pour out 1 cup, warm
it, and drink several times daily or before bedtime as needed.
A few drops of essential oil of lavender added to a foot
bath or regular bath can have a nice, calming effect. Finally, sleep pillows made of equal parts of hops, lavender, and chamomile
and bath salts containing relaxing essential oils both help promote sleep and are available in some health food stores
According
to Shé D'Montford, Shambhallah, from Australia ‘The human body "WILL HEAL"... If we get out of our
own way and allow it, it heals itself. It is our basic nature. Anybody who tells you other than that is trying to sell you
something. No matter what you have been told. Don't give up on yourself and don't buy into the lines like ... ‘oh well
you've had a good life'... 'at your age'... and the worst of all ...'there's nothing further I can do, I suggest you finalize
your affairs'... How dare anyone tell you to give up! So much in society combines to convince us of the propaganda that some
things never get better. It's up to you ... do you want to get better? Make things better? It is human nature to make things
better, evolve and grow.”
This site is intended to provide general information only and is not a substitute
for medical evaluation or treatment. All matters regarding health or a particular health situation should be supervised by
a licensed health care professional.The author and the publisher shall not be held responsible or liable for any harm or loss
allegedly arising, directly or indirectly from any information in this site
