Beat Insomnia Naturally

Insomnia has many causes, can last anywhere from a few nights to months, and affects quality of life. It can be an intractable problem for some; there are a few new drugs on the market, but most have a list of possible side effects ranging from fast/pounding heartbeat to headache to sleepwalking and hallucinations. If you've tried everything else, you may have no alternative; but if it's a new problem for you, there are a few natural remedies and lifestyle changes you can try first.

Insomnia is more than "not sleeping". It includes trouble falling asleep, waking up hours too early, waking up and not being able to fall back to sleep, and waking up feeling fatigued and unrefreshed.

Insomnia can be short-term and transient; it may only occur when you're anxious over something. It can be short-term, but seemingly unrelated to anything; it simply appears, lasts for a week or two, and then disappears. It can be chronic and unresponsive to therapy or medication; this sort of condition could be the result of sleep apnea or some underlying medical condition.

Insomnia affects you during the day. It can cause drowsiness, fatigue, poor mental functioning, mood changes, and irritability. It can make it unsafe for you to drive a car, operate machinery, or make important decisions.

Insomnia can be due to anxiety, illness, poor sleep habits, poor lifestyle choices, or medication. If you are already being treated for a medical condition, or if you think your insomnia is due to medication, then you need to discuss it with your doctor. Never, ever stop taking medication you've been prescribed on your own.

So, where to start? First of all, try and pinpoint a cause. Keep a journal for a few days, if need be. Has something changed in your life? A new job, a change in shifts, an upcoming move, family problems, all can cause stress and bring on sleep problems. Changes in diet, an increase in alcohol, a change in TV viewing habits can all affect you.

First of all, do the following. Eliminate caffeine, alcohol, and fatty foods from your diet. If you must consume them, do it at least 3 hours before bedtime. Exercise can help make you tired and sleep better, but only if it's done several hours before bedtime.

The bedroom is not your office. Clear out anything that has to do with work, and keep it out.

Make your bedroom pleasant. Keep it uncluttered. Hang a pleasant landscape photo or painting on the wall, where you can see it. Anything unpleasant (medical supplies, for a chronically patient, for example) should be disguised. Use cheery gift bags or wicker baskets to hold small items. Aromatherapy has long been used to treat mild insomnia; use lavender, chamomile, or ylang ylang scents.

Turn the TV or computer off at least ½ hour before you bedtime. Dim the lights, and make sure the temperature is on the cool side (but not cold). Try to make sure you go to bed approximately the same time every night.

Once you get into bed, relax. Now is not the time to solve your problems. Choose a favorite relaxing spot (the beach, a hammock under a tree, a meadow) and visualize it. Don't just picture it; slowly layer details. Can you feel a breeze? The sun on your shoulders? Are there sounds? If your mind ends up on troubling things, gently guide it back to the image. If you can't sleep within 15 to 20 minutes, don't lie there; get up, try reading or sitting in a different chair for a little while. Then try going back to bed again.

Try not to think about the time factor. Many people keep looking at the clock and making mental calculations about how many hours they'll sleep, how long until it's time to get up, etc. This just causes more stress and keeps you awake. You can always set the alarm, and then try covering up the clock face.

Now that you've established a healthy pattern and environment for going to sleep, here are few natural remedies to help induce sleep. As always, see your doctor before trying any supplements or herbal remedies.

L-tryptophan was once sold as a supplement, but was removed from shelves years ago due to several contaminated batches. It is naturally found in certain foods, including dairy, meat, eggs,and nuts. It is a precursor to serotonin, a calming neurotransmitter produced in the body. Since eliminating heavy meals close to bedtime is often a good idea, try consuming more poultry and fish for dinner. A mug of warm milk (easy on the chocolate, it has caffeine) before bed is soothing as well as containing calcium and L-tryptophan.

Valerian is a recognized over the counter remedy for anxiety in Europe, and some studies have shown that it promotes calmness and drowsiness, although there are no hard scientific conclusions either way.
It is an herb, and some people find it's odor objectionable; see if you can find the capsules instead.

Chamomile is usually taken as a tea infusion. Make sure any tea you buy is 100% herbal and contains no caffeine. Try a cup ½ hour before bedtime. (Caution: if getting up to use the bathroom during the night is a problem, you might want to use chamomile in another form.)

St.John's wort is another herb used to treat anxiety and/or depression, and one of it's side effects is drowsiness. Be sure and use only before bedtime.

Melatonin is a sleep hormone secreted by the pineal gland. A small amount is naturally produced by the human body, and helps to regulate the sleep/wake cycle. It is available as a supplement, and is best used for jet lag, or to reset the body's natural sleeping and waking times. Start out with the lowest dose (1.5 mg daily) taken an hour or two before bedtime. Results often take a few days, so don't be discouraged.

Diphenhydramine is found in some allergy medications. One of it's side effects is marked drowsiness. Unlike some prescriptions, it's not habit-forming, but you should read the contraindications and check with your doctor, as it can interact with other medications.

Hopefully this has given you a few ideas to try and eliminate sleep problems. Unfortunately, insomnia can be an intractable problem for some people, and even the medical community doesn't have an answer for everyone. Therefore, more and more diagnostic sleep centers are springing up all over the country; if nothing works for you, then that might be your next option.