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Insomnia treatment tips III: Alternative therapies and herbal remedies
There are several alternative treatments that have been used for insomnia. While scientific evidence is still being gathered for these remedies, you may find that some of them work wonderfully for you.
Herbal Supplements and Hormones
* Herbal supplements. There are several herbal remedies thought to help sleep. Examples include chamomile, valerian root, kava kava, chamomile, lemon balm, passionflower, lavender, and St. John’s Wort. These remedies have not yet been scientifically proven to work, although many do try them. Note that the effectiveness of herbal supplements has not been evaluated by the Food and Drug Administration. Herbal supplements can have side effects. Check with your healthcare professional if you are trying these, as they may interfere with some prescribed medications. St. John’s Wort, for example, can limit the effectiveness of many prescribed medications such as blood thinners, birth control pills and some anticancer medications.
* Melatonin. Melatonin is a naturally occurring hormone whose levels peak at night. It is triggered by dark and levels remain elevated throughout the night until light decreases it. For this reason, melatonin has been studied for use as a sleep aid. However, most study results have not found it to be beneficial when compared to a sugar pill (placebo). Some positive results have been shown in helping adjustment to jet lag and shift workers who work nights. However, it’s unclear whether simple exposure to light at the right time is more effective, and there is no risk of side effects with light exposure. Long term uses of melatonin are unknown.
Alternative therapies
* Bright light therapyuses artificial light to simulate the effects of sunlight on the body’s circadian rhythms. It is generally used to treat people who have circadian rhythm sleep disorders or sleep problems associated with jet lag or shift work.
* Acupunctureinvolves the insertion of very fine needles into the body at specific points. It can have a calming effect on your nervous system and also stimulates the production of brain chemicals, including serotonin, which promote sleep. Similarly, acupressure involves finger pressure on the same body points as acupuncture. The advantage of acupressure over acupuncture is that you can do acupressure on yourself. Massage may also help you to relax and sleep better.
* Aromatherapy involves the use of certain scents from herbs, usually distilled into essential oils. The smell is thought to affect the body and is used to treat a wide variety of ailments. Common essential oils for aromatherapy include lavender, jasmine, clary sage, and chamomile. Although research has not conclusively shown aromatherapy to be effective, a scent that you find pleasant can be a cue for sleep in your bedtime routine.
Keeping a sleep diary
A sleep diary can be a helpful way to keep track of your sleeplessness. Although a sleep diary is not a cure in itself, awareness of your sleep patterns can help you discover the cause of your insomnia. The details can be important, and a sleep diary might reveal that your pre-bedtime behavior is thwarting your chance for a good night’s sleep.
Learn about your sleep patterns and habits by keeping a daily sleep diary. See Helpguide's sample sleep diary or make up your own, and include:
* Time you went to bed and woke up;
* Total sleep hours;
* Quality of sleep;
* Times that you were awake during the night and what you did (e.g. stayed in bed with eyes closed or got up, had a glass of milk and meditated);
* Amount of caffeine or alcohol you consumed and times of consumption;
* Types of food and drink and times of consumption;
* Feelings - happiness, sadness, stress, anxiety;
* Drugs or medications taken, amounts taken and times of consumption.
