Insomnia is difficulty falling asleep or staying asleep. Sleep is a very important aspect of health, and insomnia can lead to many health problems, including mental dysfunction (memory, concentration), depression of your immune system, and psychological problems. Causes of insomnia include physical illnesses (such as pain, heartburn, breathing disorders, hot flashes, diabetes, acid reflux, ulcers, Parkinson’s disease, kidney disease, and hyperthyroidism), stress, excessive caffeine, irregular sleeping patterns (naps), anxiety or depression, alcohol, drugs, and many prescription medications.

Common Symptoms

• Persistent trouble falling asleep
• Waking up during the night with inability to go back to sleep
• Waking up earlier than usual

What You Need to Know

Psychological factors, especially anxiety, tension, and depression, are often the cause of insomnia, so these need to be addressed if you have them (see the sections on depression or anxiety for further treatment recommendations). Drugs that commonly cause insomnia include alcohol; beta-blockers; caffeine; some antidepressants; decongestants; some cold, asthma, and allergy medications; drugs for digestive disorders; and thyroid medications. If you are on any of these drugs, consult your doctor about changing to another drug that does not cause insomnia.

General Recommendations

Exercise: Moderate exercise, both aerobic and resistance, can help you sleep better. Although some authorities advise no exercise just before sleep, recent studies have disproved this.

Meditation: Because stress and tension are major factors in insomnia, meditation is vei beneficial, whether done during the waking hours or at bedtime. I recommend listening to a meditation tape specifically designed for sleep when you go to bed.

Your balanced healing action plan for Insomnia

Step 1: Change Your Lifestyle

There are several lifestyle suggestions that may help you sleep better, which include the following:

• Limit the time you spend in bed not sleeping (don’t read or watch TV).
• Don’t substitute a nap for a good night’s sleep.
• Limit your intake of caffeine-containing foods and beverages; don’t drink coffee after 2:00 p.m.
• Think warmth, such as keeping your extremities warm with socks or mittens.
• Don’t drink warm milk.
• Don’t go to bed hungry. A small snack helps; a large meal doesn’t.
• Don’t smoke for at least two hours before bedtime.
• Face your alarm clock away from the bed.
• Maintain a regular sleep schedule seven days a week.

Step 2: Take Valerian, 5-HTP, and/or Passion Flower

If you have anxiety that is keeping you up at night or waking you at night, Valerian (up to 400mg per night) is very effective for both insomnia and anxiety. If you have depression! is keeping you awake, take 5-HTP (100mg to 300mg per night), which can also help if I have anxiety with your depression. You can combine either of these herbs with passiflora incarnata (Passion Flower; 6ml to 8ml of the tincture or as a tea) for better results.

Step 3: Take Appropriate Chinese Herbal Remedies

Chinese herbal formulas containing Schizandra fruit can be very effective if the previous steps don’t work. Formulations that can be helpful include An Mien Pian, An Shen Bu Xin Wan, An Shui Wan, Bai Zi Yang Xing Wan, Suan Zoo Ren Tang, or Tian Wang Bu Xin Consult a practitioner qualified in Chinese herbal medicine to determine which Chinese herbal formulas are the best for your particular syndromes. You should notice improvement within three days to a week, but you may need to take them longer for com benefit.

Step 4: Undergo Acupuncture

If the previous steps fail to lead you to a good night’s sleep, I recommend acupuncture, which can address both the insomnia and underlying factors. Principal points usually are found on the legs, arms, and feet. Ear points include insomnia 1, insomnia 2, and pineal gland (which controls biorhythms).

Ear tacks placed in the insomnia points can be very effective as well. These are small needles that are embedded in an adhesive bandage and then are pressed in specific points in the ear. You can massage these needles several times a day for added stimulation. These needles remain in the ear for as long as possible, (on the average, one week) and are replaced when they fall out. For improved results, you can tap on the needle at nighttime to stimulate the point.

You should always seek evaluation and treatment from a practitioner certified in acupuncture. You should sleep better within a few nights, but additional sessions may be necessary for maximum benefits.

Step 5: Take Melatonin

If the previous steps have not helped you sleep, try melatonin (0.3mg to 1.0mg per night), which is effective for insomnia primarily when body melatonin levels are low. You should notice improvement within a few days.

Step 6: Take Prescription Sleep-Aid Medications

If all else fails to put you to sleep, there are several prescription medications that are very effective, including benzodiazepines (Halcion, Dalmane), Ambien, and Sonata; the latter medication has a short duration of action and can be taken if you wake up in the middle of the night. However, these drugs can cause drowsiness the next day and in the long term can cause abnormal sleep patterns and dependence. Do not take prescription sleep medications for more than 14 days at a time.

Tagged under:antidepressants anxiety insomnia insomnia herbal remedies insomnia symptoms Mental Health stress

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Filed under: Mental Health