Simple Home Remedies - Insomnia

Treatments for Insomnia

Insomnia is a chronic condition affecting many in our nation and it's no surprise with our lack of exercise, unhealthy diets and stress. Insomnia is interrupted sleep on a continual basis. Let your doctor know if you're experiencing continuous interruption of sleep as your insomnia could be a symptom of a more serious medical problem. The following are some medical issues of which insomnia is simply a symptom.

• Diabetes
• Hormone inbalance or hot flashes
• Lung disease
• Sleep apnea
• Depression
• Heart disease
  

Home Remedies to Help You Sleep Better:

Valerian (Valeriana Officinalis) - This ancient herb has long been used to treat insomnia. It is now an accepted over-the-counter remedy for insomnia in Italy, Switzerland, France and Germany. Studies have shown that Valerian affects the levels of the neurotransmitter GABA - a natural calming agent produced in the body. Test yourself with Valerian for allergic reactions. Valerian is non-addictive and won't cause grogginess in the morning.

If you don't like the smell and taste of Valerian, you can purchase the herb in pill form. Take Valerian several hours before going to bed; results are not immediate. Give it about 30 days before you begin noticing a real difference in your sleep habit. Some possible side affects may be indigestion, heart palpitations and dizziness…usually mild form of these. These may be short-lived temporary affects but discontinue use if side affects persist and or get stronger.

Take Valerian at 3- month intervals only. Give your body at least a good month's break and then resume. Valerian has been known to affect the liver if taken continuously. Do not take Valerian before driving or operating heavy machinery. Avoid alcohol or drugs that may cause depression. Always discuss treatment or side affects with your doctor.

Melatonin - Taking Melatonin may help your insomnia short-term. Melatonin tends to work best on individuals suffering a temporary interruption of the sleep/wake cycle, as occurs with those working a night-shift or one who experiences jet-lag.

The Pineal Gland in the brain makes serotonin; at night, the serotonin is then converted to Melatonin. Take Melatonin about an hour before bed. Be cautious if you suffer from depression, schizophrenia or have a serious illness. Avoid Melatonin altogether if you're pregnant, trying to become pregnant or are breastfeeding. Speak to your doctor regarding all of the above.

Again, use 3 months on and at least one month off. There are virtually no side affects with Melatonin.

Insomnia and Diet
Alter your diet by cutting out sweets, nicotine, yeast, fatty meats, refined sugar, corn syrup, caffeine and milk chocolate - dark chocolate is o.k. Avoid over-the-counter cold products as they are usually loaded with caffeine and sugar. Try holistic cold remedies and switch to a more whole foods approach to eating avoiding chemical additives. Contrary to popular belief, warm milk before bedtime does not help you relax and sleep. Milk can actually alter blood sugar levels and interrupt sleep patterns. Try eating whole grain crackers and lean protein.

Magnesium for Insomnia
Increase your magnesium either through supplements or eating more foods rich in this mineral. Magnesium sufficiency has been linked to interrupted sleep, constipation, muscle cramping, anxiety, bad mood swings and severe chronic muscle and joint pain. Magnesium is now being used to treat people with restless leg syndrome.

Here are foods rich in Magnesium

• Green leafy vegetables
• Seeds, legumes and almonds
• Blackstrap molasses

Other suggestions to help you sleep…

Calming teas…

• Chamomile Tea
• Lemon Balm Tea
• Hops (found in beer) also comes in tablets and liquid extracts
• Skullcap - most commonly taken as a liquid extract.

Reducing your stress level and simplifying your life as well as your surroundings can promote more restful sleep habits. Simplify all that you do and all that you are - less to worry about and be responsible for. Do what's important and do it happily. Try taking a daily walk and practice visualizing calm settings before falling asleep.