Insomnia and disturbed sleep

This might be experienced in a number of ways

• difficulty getting to sleep
• frequent waking and difficulty getting back to sleep
• waking very early in the morning,
• waking up feeling still tired in the morning.

Causes

Primary Insomnia
This refers to difficulty getting to, or staying asleep over a period of a month or more where there is no physical or mental explanation.

• Taking stimulants in the evening
• Eating late in the evening
• Hunger
• Environmental problems such as light, noise, extremes of temperature

Secondary Insomnia
Here, insomnia is a result of underlying physical or mental problems

Poor sleep may be symptom of other problems:

• A need to urinate frequently due to health problems (men with prostate problems)
• Hot flushes may wake menopausal women.
• Arthritis
• Stress and anxiety often hinder sleep
• Depression
• Medication such as
  • Phenylpropanolamine (PPA)
  • Amphetamines
  • Nasal decongestants
  • Diuretics - due to night urination
  • High-potency vitamins
  • Certain antidepressants
• Sleep apnea where one stops breathing for a time during sleep. This may be:
  • Central Sleep Apnea, a lack of response by the brain to signal the lungs to function smoothly.
  • Obstructive Sleep Apnea, when the back of the throat relaxes and hinders respiration causing sudden waking. This is prevalent in older men and is associated with being overweight. Do seek medical advice.

Treatment

Do get a diagnosis before pursuing treatment

• Try going to bed at the same time each night and get up at the same time each morning. Avoid napping during the day.
• Add five drops a lavender oil to an evening bath.
• Have a light snack rather than a heavy meal late in the evening.
• Avoid stimulants like caffeine and, nicotine at night.
• Avoid alcohol at night as it interferes with sleep quality and is a diuretic which way result in a need to urinate at night.
• Get regular exercise but not too near bedtime. Aerobic exercise is one of the most effective treatments for disturbed sleeping patterns. Typically, 30-60 minutes four times a week.
• Keep your bedroom dark and quiet and neither too hot or cold
• A relaxation routine involving reading, listening to music, or taking a bath may help.
• If you don’t feel tired, get up and occupy yourself with something not too stimulating.
• Try progressive relaxation techniques to help you relax.
• If you tend to worry about things when you go to bed, try making a to-do list before you go to bed to help you to empty you mind of the worries.

Nutrition

• Waking in the night and feeling alert may be due to a fall in blood sugar causing your body to secrete adrenaline. Eating an evening meal that is protein-based (meat, fish, eggs or beans) with little carbohydrate (bread, rice potato etc.) may help to maintain balanced blood sugar. A fruit snack before bed may also help.
• Calcium and magnesium regulate relaxation, especially with muscle tension and physical restlessness.
  • Magnesium-rich foods are soybeans, almonds, black-eyed beans and lima beans.
  • Calcium-rich foods are non-fat plain yogurt, milk, cheese, or you can take a 500/250 Ca/Mg twice daily if you do not have a history of kidney problems.
• Tryptophan is a precursor of the sleep-inducing substance serotonin. Dietary sources of tryptophan are turkey, eggs, fish, dairy products, bananas, and walnuts. Eating carbohydrates with trytophan-containing foods enhances its use by the brain.
• B-complex may help to deal with stress but take it in the morning as it may also be stimulating. Vitamin B6 helps the brain release more serotonin. Some foods containing B6 are brewer's yeast, organ meats such as liver, heart and kidney. eggs, chicken, fish, wholegrain products, whole cereals, brown rice, spinach, broccoli.

Herbs

Herbs can provide a safe and gentle solution to insomnia. The sedative herbs described below will help relaxation.

• Chamomile (Chamomilla recutita) is a mild sedative useful for mild insomnia. It is particularly good for children. Take as a tea half an hour before bed.
• Valerian (Valeriana officinalis) is sedative bitter. Research has shown that it helps initiate and improves sleep quality. Take 2-3mls of tincture half an hour before bed or as a tea, although you may not like the taste. Traditionally it is combined with passionflower and hops. It is best not to use it every night, though it is not addictive, it is possible to form a psychological dependency. Avoid in pregnancy and when taking medication for depression, anxiety or insomnia.
• Passionflower (Passiflora incarnata) helps to decrease anxiety and induce sleep (above ground parts) 2 to 4 ml half an hour before bedtime.
• Hops (Humulus lupulus) for treatment of acute stress. Persons with depression should avoid hops. Take one cup of hop tea or 2-3 mls of tincture one to three times a day. Do not take hops if you are suffering from depression.
• Lemon balm (Melissa officinalis) is useful for nervous sleeping disorders and mild gastric problems. Take a cup of tea or 2-4 mls of tincture twice daily. It combines well with chamomile and catnip and is safe for children.
• Catnip (Nepeta cataria) is relaxing and cooling. It also helps relieve nasal congestion and helps calm digestive upsets.
• St. John's wort (Hypericum perforatum) may be useful if depression is a factor in insomnia. Take 1 to 2 ml for depression three times daily. It may take between 4 and 6 weeks before you notice a difference. St. John's wort may result in some loss of therapeutic effect of certain drugs for heart disease, depression and seizures so always check with your doctor before taking it.
• Jamaica dogwood (Piscidia piscipula) is a strong pain-killer and sedative and may be useful where insomnia is associated with pain or excessive nervous tension. This should only be taken with great care and in consultation with a medical herbalist who may combine it with passionflower and valerian. Avoid in pregnancy.

A tea or a tincture to help with insomnia might include Chamomile, valerian, passion flower and lemon balm.

Please Note
Information given here should not replace consultation with you doctor.

See also Trapped Wind - Irritable Bowel Syndrome - Eczema

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