Insomnia

Insomnia

 

Insomnia is our nations silent health crisis. Almost half of all adults report having dif- ficulty sleeping, but less than 10 percent discuss the issue with their doctor. Almost everyone has suffered from temporary insomnia due to stress, overeating, or consum- ing stimulants before bed and knows how draining and exhausting sleep loss can be. But people who have chronic insomnia—a consistent inability to go to sleep or to stay asleep through the night—are at risk for far more than fatigue. Sleep deficiency sup- presses the immune system and the libido, decreases productivity, and can lead to other disorders like depression, chronic fatigue, heart disease, and headaches.

Before the use of electric lighting, the average American got nine hours of sleep a night. Now the average is less than seven hours and still going down, as the distrac- tions of twenty-four hour-shopping and entertainment becomes more widespread. How much sleep is enough? It has become fashionable to proclaim a need for very little sleep. However, studies involving mental function show that most adults do best with eight hours; some may need as many as nine or even ten. Children and teens need more sleep than adults do, and older people often find that they simply sleep less than they used to. If you nod off to sleep very quickly—within ve minutes of putting your head on the pillow—or if you feel an urge to nap during the day, you probably need more sleep than youre getting.



Stress and anxiety are the most common causes of insomnia, but physiological fac- tors often play a significant role as well. Stimulants, heavy metals, chronic pain, and breathing problems can keep you from sleeping, as can many medications and disorders.

Sleep apnea affects 5 percent of adults, but most of them will never be diagnosed. During this condition, a person repeatedly stops breathing during the night and wakes up to catch his or her breath. The two consequences of this are a significant drop in the bloods oxygen and severe sleep deprivation. Be suspicious of this condition if you snore, have daytime sleepiness, have high blood pressure, or are overweight. This condition is best identified during a sleep study that your doctor can order. The recommendations in this section—especially the dietary ones—may help to treat sleep apnea. Weight loss can be an important component, as can avoiding sleeping on your back. One standard treatment is a C-pap machine, which involves a mask that is kept over your face while you sleep. It keeps constant pressure in the airway so that it does not collapse. Orthodontic devices that keep the lower jaw and the tongue forward are sometimes useful. In rare cases, extremely large tonsils or abnormalities in the throat structure may need to be surgically corrected.

Restless leg syndrome is a disorder characterized by unusual or painful sensations in the legs, accompanied by an irresistible urge to move the legs. Its often brought on by rest and occurs most often in the evening. It can produce difficulty falling asleep. Many studies have shown that restless leg sufferers have low or low-normal iron lev- els. Iron supplementation has helped many people, but three months of treatment is usually needed before improvement is noted.

Hormone imbalance can be a root cause of insomnia. This can involve several dif- ferent hormones. It is common for many women experiencing menopause to develop insomnia. This is generally due to changes in estrogen and progesterone levels. The obvious solution is to follow a hormone-balancing program. See the Menopause sec- tion for more information. Likewise, younger women with premenstrual syndrome can experience the same. In addition, low or hyper functioning thyroid can interfere with sleep. We also find that elevated levels of the stress hormone cortisol interfere with deep REM sleep, which studies confirm. It is not uncommon to find seniors with deficiencies in DHEA, testosterone, and growth hormone, which can be underlying causes as well. The sleep hormone melatonin can work wonders in selected cases, when supplemented correctly.

If you suffer from insomnia, you may find that the gentle treatments in this section help you get a good nights sleep. If they dont, talk to your doctor. He or she should review your general health and may also refer you to a sleep disorder specialist. It is not recommended, under any circumstance, that you take over-the-counter sleeping aids. They do not promote deep, restful sleep, and they may also create any of several side effects, including depression, confusion, and dry mouth. Worse, they can be addictive.

 

SYMPTOMS

 

Inability to sleep or to sleep through the night

 



ROOT CAUSES

 

Stress and anxiety

Aging

Stimulants, including caffeine,

decongestants, and thyroid

medications

 

 

Sugar

Indigestion

Pain

Alcohol

Lack of exercise



Restless leg syndrome

Hormonal changes (e.g.,

menopause)

Vitamin deficiencies (e.g., B12, iron)

 

Breathing disorders, including asthma and sleep apnea

Other disorders, such as hypothy- roidism and hypoglycemia

 

he adrenal  glands release  cortisol as

Text Box: T

a response  to stress. Cortisol is released  by the body in a natural rhythm with the sleep-

wake cycle. Levels



Testing Techniques

 

The following tests help assess possible reasons for insomnia: Sleep study—lab setting

Hormone testing (thyroid, DHEA, cortisol, testosterone, IGF-1, estrogen, progesterone)—saliva, blood,  or urine

Vitamin and mineral analysis (especially magnesium, calcium, B12, iron)—

blood

Anemia—blood test (CBC, iron, ferritin, % saturation)

Food and environmental allergies/sensitivities—blood, electrodermal

Blood-sugar balance—blood

 

 

 

TREATMENT Diet

Recommended Food

At dinner, eat foods that are high in tryptophan, a chemical that stimulates serotonin, which in turn helps you sleep. Turkey, chicken, tuna, soy products, live unsweetened yogurt, and whole-grain crackers are all good, low-sugar sources.

Complex carbohydrates are also relaxing, so incorporate whole grains, especially brown rice or pasta, into your dinners.

This book does not generally recommend dairy products, aside from yogurt, but a glass of milk before bedtime is a time-honored sleep aid. Try this only if you do not have a sensitivity or an allergy to dairy products.

Deficiencies of calcium and magnesium can lead to insomnia. Be sure your diet is high in leafy greens, sesame and sunflower seeds, oats, almonds, and walnuts.

The B-vitamins are also essential for good sleep. Brewers yeast is the best source. Sprinkle it on your dinner salad or add a teaspoon to a bedtime glass of water or a green drink.

Drink a glass of clean water every two waking hours so you wont wake up at night with a dry mouth. Have your last glass two hours before bedtime, or youll be up for other reasons.

 

Food to Avoid

The first rule for insomniacs is to monitor caffeine intake strenuously. Do not have any products containing caffeine—such as coffee, black tea, or chocolate—for eight hours before you go to sleep.

Drink alcohol only in moderation, and dont have any within two hours of going to bed. While a drink might make you feel drowsy, the alcohol only disrupts the deep, late-night sleep that is so crucial to rest. If you have a chronic problem with insom- nia, avoid alcohol completely.

increase  and peak in the early morning hours as part of the bodys physiological response  to awaken- ing. An oversecretion of cortisol at nighttime can interfere with sleep. This is because rapid eye movement (REM) sleep (a process that occurs during deep sleep) occurs primarily when corti- sol levels are decreas- ing. Conversely,  the adrenal  hormone DHEA has a balanc- ing effect on high cor- tisol levels and has been shown to signifi- cantly increase  REM time during sleep.



Food allergies or sensitivities disrupt sleep for some people. See the Food Allergy section to identify possible offending foods.

Sugar is another common culprit in insomnia. After lunchtime, avoid sugary foods, even sweet fruits. Chocolate, with its double whammy of sugar and caffeine, should be considered an enemy of the sleep-deprived.

 



 

 

 

 

double-blind trial found that

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600 mg of valerian extract taken thirty minutes before bed- time was comparable in efficacy to oxazepam (Serax), a commonly  prescribed pharmaceutical for insomnia.  Studies have also found that the combination of valerian and lemon balm (Melissa offici- nalis) works well to treat insomnia,  with a comparable effect to the pharmaceutical sleep medication tria- zolam (Halcion). A hangover  sensation was noted  in people taking the triazolam but not in the lemon balm/valerian users.

Super Seven Prescriptions—Insomnia

 

Super Prescription #1    5-Hydroxytryptophan (5-HTP)

Take 100 to 200 mg one hour before bedtime. This supplement promotes serotonin production in the brain for relaxation. Do not use if you are currently taking phar- maceutical antidepressants.

Super Prescription #2    Melatonin

Take 0.3 to 0.5 mg one hour before bedtime. This hormone promotes sleep. It is best used on a short-term basis or under a doctors supervision.

Super Prescription #3    Passionflower (Passiflora incarnata)

Take 500 mg or 1 to 2 ml a half hour before bedtime. Passionflower is a great sleep aid that relaxes the nervous system and does not cause drowsiness in the morning.

Super Prescription #4    Valerian (Valerian officinalis)

Take 600 mg or 2 ml a half hour before bedtime. Several studies show valerian to be effective for insomnia. Note: A small percentage of users may notice a stimu- lating effect from valerian.

Super Prescription #5    Calcium/magnesium

Take 500 mg of calcium and 250 mg of magnesium each evening. Both minerals help relax the nervous system. Some people have better results taking one of the minerals alone in the evening and the other earlier in the day. Experiment to see what works better for you.

Super Prescription #6    Hops (Humulus lupulus)

Take 500 mg or 1 to 2 ml a half hour before bedtime. Hops is a nervine that relaxes the nervous system.

Super Prescription #7    Vitamin B12

Take 1,500 mcg in capsules or 400 mg of the sublingual tablet form daily. This vita- min is more commonly deficient in seniors, and a deficiency may contribute to insomnia.

 

 

General Recommendations

 

Vitamin B6 is involved in the production of serotonin and other neurotransmitters that promote sleep. Take 50 mg daily.

Chamomile (Matricaria chamomilla) relaxes the nervous system. Drink a fresh cup of tea in the evening or take 300 mg of the capsule form.

Saint-Johns-wort (Hypericum perforatum) acts as a nerve tonic and can ease mild cases of depression and related insomnia. Take 900 mg daily of a 0.3 percent hyper- icin extract. Do not take Saint-Johns-wort if you are on medication for depression.

 

Homeopathy

 

Pick the remedy that best matches your symptoms in this section. Take a 6x, 12x, 6C,

12C, or 30C potency twice daily for two weeks to see if there are any positive results.



After you notice improvement, stop taking the remedy, unless symptoms return. Con- sultation with a homeopathic practitioner is advised.

Aconitum Napellus is a remedy for people who have just experienced a terrifying situation and who develop insomnia. Restlessness, fear, and panic attacks may wake a person up.

Arsenicum Album is for people who have tremendous anxiety and restlessness. They often wake up between the hours of midnight and 2 A.M. They tend to be per- fectionists and have many insecurities and fears.

Cocculus is a good remedy for people who cant sleep after staying up too long. As a result, they may feel weak and dizzy, have trouble thinking, and be irritable, as well as sleepy.

Coffea Cruda is very specific for people with insomnia thats caused by overstim- ulation. They are wide awake at 3 A.M., with a racing mind.

Ignatia (Ignatia amara) is a specific remedy for insomnia caused by emotional upset—usually grief or a loss. There can be uncontrollable crying, loss of appetite, and mood swings. The person often sighs a lot during the day and muscles may twitch during sleep.

Kali Phosphoricum is for insomnia as a result of nervous exhaustion caused by overwork or mental strain. The person is extremely sensitive, and depression and anx- iety are common.

Lycopodium (Lycopodium clavatum) is for people with insomnia as a result of fear and stress. They usually have poor confidence, which further worsens stress levels. Digestive problems, such as gas and bloating, are usually present. There is a craving for sweets.

Nux Vomica is for insomnia after indulging in rich, spicy food or alcohol. The sleep problem may be the result of overwork. The person is irritable and impatient, wakes at 3 A.M., thinking about business, and is highly sensitive to light, noise, sound, and other stimuli.

Sulphur is a good remedy for insomnia that comes on from itching at night or from feeling too heated at night. The person throws the covers off at night or sticks the feet out. There is a strong craving for ice-cold drinks and spicy foods.

Zincum Metallicum is for people who are very restless from being overworked. Their legs and arms are restless, and its hard for them to lie still in bed.

 

 

Acupressure

 

See pages 668–675 for information about pressure points and administering treatment.

Pericardium 6 and Lung 1 will reduce anxiety and heart palpitations.

Another point to reduce tension is Conception Vessel 17.

If indigestion is a problem, you should make it a habit to avoid greasy and spicy

foods. If you do indulge, Spleen 16 will help you digest the food properly.

Large Intestine 4 is a good general point for pain relief. Try it if arthritis or other aches keep you up at night.

 

 

Bodywork

 

Massage

Any kind of massage will help you relax and unwind. Most people with insomnia would benefit from a professional massage as well as home and self-care techniques. Use some relaxing essential oils for an even more potent effect.



Reflexology

See pages 686–687 for information about reflexology areas and how to work them.

To relax your nerves, work the diaphragm and the solar plexus.

 

Hydrotherapy

Before sleeping, take a ten-minute hot footbath to draw blood out toward your limbs and away from your head.

If you need to relax, take a hot bath—but make sure to do it at least two hours before bed. Otherwise, your body temperature will be too high to allow sleep.

 

Other  Bodywork  Recommendations

Many people who have trouble sleeping rub their heads in frustration. Try to avoid this temptation. Youll only increase the blood ow to your brain, which can make sleeping even more difficult.

Acupuncture and Chinese herbal therapy can be very effective for insomnia. See a qualified practitioner.

 

Aromatherapy

Essential oils can have a dramatic relaxing effect. Many can help you get to sleep, but lavender, neroli, chamomile, and ylang ylang are some of the best. Add some to a bath or a massage, or sprinkle a few drops on your pillow. You might also like to add the oil to a diffuser in your bedroom.

Marjoram is another sleep-inducing oil that has the additional benefit of warming and relaxing the muscles. You can use it in any of the previous preparations, but it may be most effective in a bath or a massage.

Lavender sachets are a time-honored sleep aid. Tuck one under your pillow for all- night insomnia relief.

 

 

Stress Reduction

 

General Stress-Reduction Therapies

Make nightly meditation sessions a habit. Try to devote twenty or thirty minutes (some of you may need even more) before bedtime to cultivating a relaxed focus and a sense of detachment from the days worries. Youll find that youre much more likely to sleep.

Most of us have lain awake in bed at some point, trying to nod off by counting sheep. But, as youve probably experienced, unlimited counting can lead to panic, especially as you reach the higher numbers. By the time youve reached one hundred, you may be frantic with the awareness of how much sleepless time has passed since youve begun the exercise, and a sense of futility sets in. Instead, try this meditative technique when you cant sleep. Breathe calmly and deeply from your abdomen, and count each breath. Give one count to each inhalation and one count to each exhala- tion. When you reach ten, start again at one. Dont keep track of how many series of ten youve done; simply use the numbers as a means of focus, rather than as a means of marking time. This technique will help you avoid frustration and will often send even seasoned insomniacs off to sleep within minutes. And even if you cant get to sleep, youll feel much more relaxed and rested than if you spent the night sweating over sheep counts.



Bach Flower Remedies

 

See the chart on pages 648–650 to find the remedy that best suits your personality and tendencies. Once youve chosen a remedy, place 10 drops of the liquid under your tongue. Hold them in place for thirty seconds and swallow. Use as often as needed.

Stress often triggers insomnia, but sometimes insomnia itself can bring on a panic attack. If this happens to you, take some Rescue Remedy for an instant calm- ing effect.

For insomnia caused by the “mind chatter of an overactive brain, take White Chest- nut. It will release you from the grip of persistent, circular thoughts or worries.

If your sleeplessness is brought on by worries for other people, Red Chestnut will help.

Take Mimulus for generalized fears or fears you cant name. Mustard will help relieve insomnia due to depression or sadness.

If you overwork yourself but still fear failure, take Hornbeam. It will help you face your daily challenges calmly.

If sleep evades you due to shock from a serious illness or an accident, use Star of

Bethlehem.

 

 

Other Recommendations

 

Get into a sleep routine. Create a bedtime ritual to help yourself quiet down and to signal your body that its time to rest. Have a cup of herbal tea, or prac- tice one of the relaxation techniques listed in this section. Go to bed at the same time every night, and wake up at the same hour each morning. Do not change this routine on the weekend.

Keep your bedroom quiet, dark, and comfortable. Invest in a good mattress and pillow, and have several covers available to suit various nighttime temperatures.

Use the bed for sleep and sex only. Everything else, including reading, writing letters, and making phone calls, should take place off the bed, preferably in another room.

If you cant sleep, get out of bed and move to another room, if possible. Try not to dwell on your insomnia; instead, read a magazine or a light novel, or engage in some other quiet activity.

Dont smoke or expose yourself to secondhand smoke. Nicotine, like alcohol, has an initial calming effect but ultimately disrupts sleep.

Many nonaspirin pain relievers contain caffeine. If you have chronic pain and need relief to sleep, check for brands that dont list caffeine as an ingredient.

Get exercise during the day, even if long nights awake have left you tired. Peo- ple who exercise regularly report better and deeper rest than those who dont. Do not exercise within two hours before bed, however, as your body may be too stimulated to sleep.

 

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