Natural Insomnia Remedies

Usually we think of insomnia as simply being unable to fall asleep. It actually is an umbrella term that encompasses other sleep disturbances such as awakening in the middle of the night, or awakening earlier than expected. Occasional insomnia bothers most people at one time or another. If the sleep disturbance lasts for two weeks or more, it can result in secondary health problems. Stress can be a major contributor to insomnia, and it is one of the first causes that should be dealt with. People who have chronic sleep problems may develop serious health issues, and should seek medical help.

Various herbal remedies for insomnia can be quite effective. Valerian is a well-known sleep aid. If chronic insomnia is being treated, the usual recommendation is to rotate valerian with other relaxation herbs like chamomile, kava, passionflower, hops, ginseng, and lemon balm. These remedies are available at many health/natural shops and they are prepared as tinctures, pills, or teas. They are gentle acting and effective, and most are also good for relieving stress.

Natural melatonin is a hormone produced in the brain. A synthetic form of melatonin is available as a sleep aid, usually in pill form, and is effective in inducing sleep. Melatonin is not completely understood, but it is believed to have effects on circadian rhythm and wake/sleep cycles. It is sometimes recommended for treating jet-lag.

Serotonin is a neurotransmitter produced by the brain that induces sleep. There is an interesting process that begins with tryptophan, an amino acid (building block of proteins). The brain cells that make serotonin use tryptophan hydroxylase (a chemical reactor) and combine it with tryptophan to create 5-hydoxytryptamine (5-HTP) which is a precursor to serotonin. Another effective rotation combination is melatonin, valerian, 5-HTP; this combination can raise the levels of natural serotonin in the body to induce sleep.

Chronic pain can be a distressing cause of insomnia. Gamma-aminobutyric acid (GABA) is a neurotransmitter that is often used where pain is a concern. GABA is also effective when used in a rotation with valerian and melatonin.

With the wide variety of herbal products available in the US today, it is wise to verify the quality of any herbal product you use. Many of the herbal remedies can have adverse side effects if used with other medications, and you should always check with your health care provider before combining any medications. You also need to be sure that you are taking the correct dosage of any herbal remedy.

The above remedies consist of taking pills, teas, or otherwise adding sleep-inducing compounds to the body. They are the type of help we usually seek, because when sleeplessness occurs, we want fast-acting help. Other methods of bringing on sleep may be just as effective, although they may require lifestyle changes and time to achieve results.

Acupuncture has been used to treat insomnia for centuries. Although western medicine has been slow to accept non-traditional treatments, studies confirm that acupuncture can be safe and effective in improving sleep quality. Meditation and relaxation techniques help some people regulate their sleep, and hypnosis is another remedy that gives results. Yoga and other exercise also improve sleep. Exercise is most effective as an insomnia treatment if it is part of a daily routine and is done at least 3-4 hours before bedtime. Consistent daily exercise is the objective rather than intermittent episodes of activity.

It is important to note that a deficiency of certain nutrients can be a cause of insomnia. Sleeplessness can be brought on by a lack of calcium, magnesium, or vitamin B-6. Replenish these missing nutrients through improved diet or by taking supplements.

http://www.webmd.com/sleep-disorders/guide/alternative_treatments_for_insomnia

http://www.holisticonline.com/Remedies/Sleep/sleep_ins_homeopathy.htm

http://www.truestarhealth.com/Notes/2258008.html