Try the following herbs and supplements to treat insomnia. They can be used during the day, or you can try using them about half an hour before bed.
Chamomile is a long-used sedative herb which is safe to use for both children and adults. Chamomile tea is popular in Europe, South America, and Mexico for treating insomnia and sleeplessness along with irritability in children. Chamomile oil can be mixed in bath water (a few drops) to help calm nerves, diluted to 1 or 2 percent to make a soothing massage oil, or even inhaled.
Doses: Chamomile Tea, one cup 2 times daily; Tincture, 25 drops 3 time a day.
In the early 20th century, some physicians used hops specifically to treat insomnia caused by worrying or nervousness. Hops, a primary flavor component of beer, has long been used for sleeplessness and nervousness. Pillows stuffed with hops are even occassionally used to treat mild insomnia.
Doses: Tea, one cup 2 times daily; Tincture, 35 drops three times a day.
Lavender is a mild tonic used to help bolster the nervous system. A couple of drops of lavender oil mixed with a bath before going to bed is recommended for people suffering from sleep disorders. Also, lavender oil can be used as a compress, massage oil, and also inhaled to treat insomnia.
Doses: Tea, one cup two times daily; Essential oil (oil may be inhaled, massaged (use 8-12 drops of essential oil for each ounce of vegetable oil), or mixed with baths (4-12 drops)).
In the US, many herbalists prescribe valerian root extensively for its sedative properties. It is often used to treat insomnia, nervousness, and restlessness. It is often recommended for persons who have a difficult time falling asleep, since it reduces sleep latency. It also helps to minimize waking at night. Valerian is an effective herbal sedative which doesn't have any of the negative side effects associated with Valium and other sedative drugs. It works very well in conjunction with other sedative herbs, including California poppy, hops, and passion flower.
Doses: Tea, one cup when needed; Tincture, 3-4 drops three times a day.
Melatonin is a hormone created by the human body which is quickly becoming a popular supplement to aid in getting a good night's sleep, particularly for people who travel between different time zones or who work unusual hours. People have reported varying amounts of success using this product - some people have found significant benefit and other people have felt nothing from using it. A small percentage of people have experienced side effects such as nervousness and an increase in insomnia.
Articles, news, research, and views on treating insomnia and other sleeping problems.
Natural remedies and cures including herbs, nutrition, alternative therapies, and holistic approaches.
Aerobic Exercise Can Help Reduce Insomnia
The countless people who suffer from insomnia now have a new drug-free way for getting a more restful night's sleep. Regular aerobic exercise can greatly improves one's quality of sleep, along with improving mood and vitality, according to a small but important study from Northwestern Medicine.
This is the first study which examines the effect of aerobic exercise on middle-aged and older adults who suffer from insomnia. Approximately 50% of the people in this age group complain about having chronic insomnia symptoms.
The exercise trial resulted in the greatest improvement in participants reported quality of sleep, including the duration of sleep, compared with the other forms of non-pharmacological intervention.
This drug-free treatment also is desirable, because it takes away the potential for mixing sleeping medication with other drugs someone may be taking.
Sleep is a necessary component of living a healthy lifestyle, along with good nutrition and exercise.
The research study included 23 sedentary adults who were 55 and older, and who suffered from insomnia and had impaired daytime functioning. Women suffer from the highest prevalence of insomnia. After a warm-up period, the aerobic activity group exercised for 2 20 minute periods, 4 times a week, or one 30 or 40 minute period for 4 times a week - both groups did so for 16 weeks. Patient's exercised at around 75% of their maximum heart rate on a minimum of two different activities.
Participants in the non-exercise group participated in various recreational activities, such as taking a cooking class or listening to a museum lecture, which met for 45 minutes a few times a week for the 16 weeks.
Physical activity improved the participants' reported quality of sleep, raising their diagnoses from poor sleeper to good sleeper. They also reported a reduction in depression symtomps, greater vitality and reduced daytime sleepiness.
The participants' scores on the Pittsburgh Sleep Quality Index dropped an average of 4.8 points. (higher scores mean worse sleep.) In a previous study which used t'ai chi as a sleep treatment, for example, participants' average scores dropped 1.8 points.
Source: Science Daily
This is the first study which examines the effect of aerobic exercise on middle-aged and older adults who suffer from insomnia. Approximately 50% of the people in this age group complain about having chronic insomnia symptoms.
The exercise trial resulted in the greatest improvement in participants reported quality of sleep, including the duration of sleep, compared with the other forms of non-pharmacological intervention.
This drug-free treatment also is desirable, because it takes away the potential for mixing sleeping medication with other drugs someone may be taking.
Sleep is a necessary component of living a healthy lifestyle, along with good nutrition and exercise.
The research study included 23 sedentary adults who were 55 and older, and who suffered from insomnia and had impaired daytime functioning. Women suffer from the highest prevalence of insomnia. After a warm-up period, the aerobic activity group exercised for 2 20 minute periods, 4 times a week, or one 30 or 40 minute period for 4 times a week - both groups did so for 16 weeks. Patient's exercised at around 75% of their maximum heart rate on a minimum of two different activities.
Participants in the non-exercise group participated in various recreational activities, such as taking a cooking class or listening to a museum lecture, which met for 45 minutes a few times a week for the 16 weeks.
Physical activity improved the participants' reported quality of sleep, raising their diagnoses from poor sleeper to good sleeper. They also reported a reduction in depression symtomps, greater vitality and reduced daytime sleepiness.
The participants' scores on the Pittsburgh Sleep Quality Index dropped an average of 4.8 points. (higher scores mean worse sleep.) In a previous study which used t'ai chi as a sleep treatment, for example, participants' average scores dropped 1.8 points.
Source: Science Daily
What is Sleep Apnia?
Sleep apnea is a very common sleep disorder - however, it has the potential to be very serious, and even deadly. Sleep apnea causes your breathing to stop or become very shallow during sleep. Each pause in the breathing can last 10 to 20 seconds or more, and these pauses in breathing can occur 20 to 30 times an hour. During occurrences of apnea, a sleeper will wakes up in order to start breathing which disrupts sleep, and also causes a brief lack of oxygen.
Typical symptoms of sleep apnea:
- Frequent pauses in breathing while sleeping (apnea)
- Gasping or choking for breath in order to restart breathing, which often causes the sleeper and/or their partner to wake
- Loud snoring
- Not feeling well-rested after a night’s sleep and daytime tiredness
The most commonly occurring form of sleep apnea is obstructive sleep apnea. The causes of sleep apnea are primarily physical in nature, including such things as excessive weight or tissue (often from being overweight or obese), overly large tonsils or adenoids, or nasal congestion or blockage.
CPAP, is a type of mechanical device which is worn during sleep. It supplies continuous air pressure in order to keep the airway open, and is the most prescribed treatment for moderate or severe sleep apnea. However, CPAP can take awhile to get used to, but does provide effective relief from apnea when used correctly.
Self-help treatments, such as losing weight/fat, elevating one's head, or sleeping on one's side, have also been shown to be effective remedies for mild to moderate sleep apnea. Sometimes, dental appliances and surgery are also given as treatment options.
Typical symptoms of sleep apnea:
- Frequent pauses in breathing while sleeping (apnea)
- Gasping or choking for breath in order to restart breathing, which often causes the sleeper and/or their partner to wake
- Loud snoring
- Not feeling well-rested after a night’s sleep and daytime tiredness
The most commonly occurring form of sleep apnea is obstructive sleep apnea. The causes of sleep apnea are primarily physical in nature, including such things as excessive weight or tissue (often from being overweight or obese), overly large tonsils or adenoids, or nasal congestion or blockage.
CPAP, is a type of mechanical device which is worn during sleep. It supplies continuous air pressure in order to keep the airway open, and is the most prescribed treatment for moderate or severe sleep apnea. However, CPAP can take awhile to get used to, but does provide effective relief from apnea when used correctly.
Self-help treatments, such as losing weight/fat, elevating one's head, or sleeping on one's side, have also been shown to be effective remedies for mild to moderate sleep apnea. Sometimes, dental appliances and surgery are also given as treatment options.
Insomnia and Snoring Linked to Risk of Metabolic Syndrome
Insomnia and snoring are two conditions which appear to correlate with an individual's risk of developing metabolic syndrome and could contribute to causing it, according to a new study.
Metabolic syndrome is a collection of various of risk factors - extra fat around the abdomen, high triglyceride levels, high blood sugar level, low HDL cholesterol, and high blood pressure - which increase a person's risk for diabetes, heart disease and strokes.
University of Pittsburgh researchers studied 812 people ranging in age from 45 to 74 for metabolic syndrome and had them fill-out questionnaires regarding sleep quality. Participants who reported suffering from loud snoring had twice the risk of developing metabolic syndrome over a 3 year, follow-up period, compared to participants who did not snore. Specifically, snoring loudly accurately predicted the development of high blood sugar levels and low HDL cholesterol.
Participants who reported that they had difficulty falling asleep (insomnia) had an 80 per cent increased risk of developing metabolic syndrome during the 3 year follow-up period.
Source: LA Times
Metabolic syndrome is a collection of various of risk factors - extra fat around the abdomen, high triglyceride levels, high blood sugar level, low HDL cholesterol, and high blood pressure - which increase a person's risk for diabetes, heart disease and strokes.
University of Pittsburgh researchers studied 812 people ranging in age from 45 to 74 for metabolic syndrome and had them fill-out questionnaires regarding sleep quality. Participants who reported suffering from loud snoring had twice the risk of developing metabolic syndrome over a 3 year, follow-up period, compared to participants who did not snore. Specifically, snoring loudly accurately predicted the development of high blood sugar levels and low HDL cholesterol.
Participants who reported that they had difficulty falling asleep (insomnia) had an 80 per cent increased risk of developing metabolic syndrome during the 3 year follow-up period.
Source: LA Times
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