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Natural Treatments for Insomnia
by Jennifer L. Fortado
May 28, 2005

Did you know 63% of women responding to a 2002 poll conducted by the National Sleep Foundation reported they had trouble sleeping? Or that the average number of hours sleeping has decreased 30% in the last century? Admittedly, electric lights make it possible to fake daylight 24-hours a day, but going from an average sleep time of 10 hours a night to 7 hours a night is serious business. Added stress of being a working parent, economic pressures associated with raising a family, running a business or simply trying to keep your head afloat have resulted in a 10% increase in the likelihood that women will suffer from insomnia. And if being sleep deprived weren't enough, there are health risks to not getting sufficient sleep as well: obesity, diabetes, heart disease. and weaker immune systems are just a few.

A good nights sleep is crucial to handling daily stresses, both emotional and physical. Sleep helps our bodies recover from the daily wear and tear of living. Sleep helps our brains rest and retain our sanity. According to John Winkelmann, MD, PhD, medical director of the Sleep Health Center at Brigham and Women's Hospital in Boston, "When you get less than six hours of sleep, your brain releases stress hormones and you can get cranky, forgetful, and unable to concentrate." Try living with an elderly parent who suffers from Parkinson's Disease (PD): when your parent doesn't sleep well everyone suffers. Signs of sleep deprivation in the PD patient include confusion, crankiness, reduced mobility, lack of coordination, increased frequency of urination and lack of appetite.

Sleep deprivation has been associated with poor performance and memory, Alzheimer type symptomology, poor decision-making skills, and PMS.

Having difficulty falling to sleep? Here are a few non-pharmaceutical cures for your insomnia:

Chamomile tea: Warm and soothing, try using 3 teabags per cup to give yourself a quick nudge for nodding off.

Valerian: This is one of the best herbal remedies for insomnia. Taken as an herbal supplement, a couple 30 minutes before bedtime should do the trick. You can also try it in an herbal tea.

Carbohydrate-rich snacks: if you have any diabetic concerns, better skip this one. The intake of carbs at bedtime diverts your body's energy to the digestive system, leaving you sleepy.

Warm Milk: grandma was right! But its the milk, warm or cold, that helps you fall asleep. The calcium in milk facilitates your body's ability to produce melatonin, which helps us sleep.

Calcium supplements: same as the milk, only calorie free. Take 30 minutes before bedtime. This is a great option for women who may need to supplement their calcium intake anyway.

Turkey sandwich: turkey has a natural ingredient - tryptophan - that converts in the body to melatonin, a natural sleep aid. Eating a turkey sandwich is almost guaranteed to make you sleepy!

Limit your salt intake. This has been associated with bloating and difficulty sleeping.

Take a warm bath before bed. The warm water will soothe and relax your weary muscles, easing your body into a relaxed, restful state.

Leave the TV in another room. Watching the TV in bed is fun, but it can become addictive and soon you'll find yourself staying up later and getting less sleep.

Try meditation, yoga, or chanting at bedtime. Just saying "OM" has been shown to help reduce your heart-rate and calm nerves. Forcing yourself to sit still and take long, deep breaths, then breathing out through your mouth (when you say "OM") has a definite calming affect. Ask any mother that used Lamaze Breathing techniques during delivery.

Make yourself stick to a bedtime. Don't allow yourself to perpetually postpone bedtime to get one last task done. If it works for kids, it will work for you: a regimented bedtime encourages your body clock to kick in and help you relax and go to sleep.

If you are always jumping up because you remember something you have to do, keep a notepad and pen next to your bed. This is also good for recording dreams: just in case!

Try listening to classical music before going to bed. Slow soothing rhythms will encourage your own pulse to slow, bringing on a welcome feeling of sleepiness. I suggest setting the timer on your radio so it will automatically turn itself after you fall asleep.

Try reading a book. Best bets include historical biographies or academic treatises: they are ponderous and difficult to read making them a guaranteed sleep aide. Remember, the key is in finding something that will help you to relax, both mentally and physically. So avoid picking up something too stimulating.

Keep your bedroom dark: light actually lowers your body's melatonin level. Remember, elevating your melatonin levels is one of the tips to helping you go to sleep (see tips 4, 5 & 6).

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