Conditions

Insomnia

Insomnia is the inability to sleep. Often this occurs because of stress, worry, an irregular work schedule, or consuming alcohol or caffeine too close to bedtime. A deficiency or excess of certain vitamins and mineral can also cause insomnia. Chronic insomnia can have a real impact on your life.

Insomnia can be an inability to fall asleep or a tendency to wake in the middle of the night and be unable to go back to sleep. Insomnia can also be related to depression, chronic pain, breathing difficulties, jet lag, an irregular schedule or an undiagnosed infection.

Signs and Symptoms:

The only real symptom of insomnia is the inability to get an adequate amount of sleep.

Diagnosis:

Medical history and physical examinations are standard diagnostic procedures for insomnia.

Treatment Options:

Identifying stress factors and ruling out underlying medical problems are essential in treating insomnia. There are a wide variety of drugs that may be used if lifestyle changes do not help.

Traditional Treatments:

• Antihistamines, such as diphenhydramine (Benadryl), dimenhydrinate (Dramamine), or even hydroxyzine (Atarax or Vistaril) can be helpful. These drugs are intended to treat the symptoms of an allergic reaction, but one of their well-known side effects is drowsiness, which can be useful at times. These drugs tend to be the least bothersome of the drugs recommended for sleeplessness.
• Possible side effects include tremor and dry mouth.
• In certain cases, a mild tranquilizer (benzodiazepines) may be prescribed. These drugs include diazepam (Valium), flurazepam (Dalmane), and temazepam (Restoril). While they can be effective, these drugs can also be habit-forming and have potentially severe side effects. Discuss this with your doctor before taking a benzodiazepines class of drug.
• A newer drug, zolpidem (Ambien), may be tried. Zolpidem supposedly causes fewer problems than other agents used to induce sleep, but it can leave the user with a drugged feeling while awake, as well as dizziness, diarrhea, and amnesia.
• An antidepressant such as amitriptyline (Elavil) or imipramine (Tofranil) may be suggested, particularly if sleep problems are related to depression. These should be used only under the supervision of a psychiatrist.
• There are a numerous over-the-counter medications that claim to promote sleep.

Complementary and Alternative Therapies:

Herbs may be effective for treating both short term and chronic insomnia. More and more people are turning to alternative therapies to treat insomnia naturally.

Nutritional Supplementation:

• Calcium and magnesium act together to calm the nervous system. A calcium and magnesium combination can be very helpful if you experience sleeplessness accompanied by leg cramps. Take one dose of a supplement supplying 500mg of calcium and 250mg of magnesium when you awaken and again at bedtime.
• Melatonin is a hormone produced by the pineal gland that is vital to the sleep-wake cycle. Take 3mg each evening, between on-half hour and two hours before retiring for the night.
• People with low levels of iron will often awaken several times during the night. Take 5 to 10mg once or twice daily, at the beginning of a meal. Be sure any multivitamins you may be taking do not contain iron already.
  Warning: Too much iron can be toxic. Do not exceed the recommended dosage from all supplements.
• Deficiencies of vitamin B3 (niacin), vitamin B6 (pyridoxine), pantothenic acid, and trace minerals, including copper, are associated with insomnia. Take a balanced multivitamin and mineral supplement daily. It is best to take these in the morning.

Alternative Therapies:

• California poppy, hops, kava kava, lemon balm, passionflower, skullcap, and valerian root, taken in capsule or extract form, are all good for helping to overcome insomnia. Valerian root has become the favorite among many experts. It is best not to rely on one herb on a regular basis, but to rotate among several.
• Catnip and chamomile have mild sedative properties. Drinking chamomile tea several times throughout the day helps to calm and tome the nervous system, promoting restful sleep.
  Warning: Do not use chamomile on an ongoing basis. Avoid it completely if you are allergic to ragweed.
• A combination tea, such as Celestial Seasonings' Sleepytime tea may be beneficial.
• There are many essential oils that have a calming effect that can help to promote a sound sleep. The best known for this purpose is probably lavender oil, but neroli and ylang ylang are also good. Add a few drops to your hot bath or massage oil, inhale directly from the bottle, or diffuse them in the air. You can also put a drop or two in a spray bottle full of distilled water, shake gently, and spray the mixture on your pillow.

General Recommendations:

• Set a reasonable sleep schedule and stick to it as closely as possible. Be flexible enough to adjust the schedule if it does not match your normal cycle. Some people naturally awaken early, while some prefer to sleep in a little later.
• Follow a simple regimen to slow down your metabolic rate and allow time to unwind before going to bed. Sip a cup of herbal tea, read something, listen to soothing music, or practice relaxation techniques.
• Make yourself comfortable.
• Keep your bedroom quiet, dark and cool.
• Try a hot bath.
• Get regular aerobic exercise, but do your exercising at least two hours before bedtime.
• Avoid stimulants, such as caffeine-containing beverages, after lunch.
• Avoid heavy meals three hours before bedtime.
• Nasal decongestants and other cold medications can have the opposite effect from drowsiness in some people.
• Do not stay in bed if you are not sleepy. Get up and move to another room and read, watch television, or do something quietly until you are really sleepy.

Warnings:

• Too much iron can be toxic. Do not exceed the recommended dosage from all supplements.
• Do not use chamomile on an ongoing basis. Avoid it completely if you are allergic to ragweed.