Insomnia and Sleeplessness
What is insomnia?
Insomnia is used to describe sleeplessness, difficulty sleeping or sleeping problems. There is no “normal” amount of sleep everyone should have, it varies from person to person, some people may need 4 to 5 hours a night and some people will need 8 to 10 hours a night.
Insomnia is characterized by the following:
- difficulties falling asleep
- difficulties in falling asleep
- restless sleep
- waking very early in the morning
- difficulties going back to sleep after waking in the middle of the night
- feeling tired, irritable, anxious or depressed
- lack of concentration
How is insomnia treated?
Traditional medicines to treat insomnia include the use of sedatives such as benzodiazepines, eg temazepam. Benzodiazepines are best avoided as they are habit forming and can cause dependence.
Natural therapies along with drug free management are a better option for treating insomnia. The herbs and vitamins listed below are supplements that can promote good sleep:
- Valerian (Valeriana officinalis)
- Passion flower (Passiflora incarnata)
- Hops (Humulus lupulus)
- Vitamin B6
- Vitamin B3 (nicotinamide)
Valerian, passion flower and hops are sedative herbs that relieve mild insomnia and disturbed sleep patterns.
Vitamin B6 is an essential water soluble vitamin for the conversion of tryptophan to serotonin, a neurotransmitter responsible for sleep and mood.
Vitamin B3 deficiency is associated with insomnia. A supplement containing vitamin B3 may be able to help promote good sleep.
Drug free management of insomnia is often all that is required to treat insomnia. It should always be tried first and if unsuccessful, then the addition of traditional medicine or natural therapy may be warranted.
- Avoid sugars at night, alcohol and coffee or tea within 2 to 3 hours of bedtime
- Avoid watch TV or exercising before bedtime
- Avoid watching TV in the bedroom - keep the bedroom for sleeping
- Sleep in a dark, quiet room with fresh air room
- Sleep between 10pm and 6am
- Exercise during the day
- Eat a light meal in the evening
- Get into a rhythm - go to sleep and wake up at the same time
- Learn relaxation techniques
- Try taking a warm bath before bed
- Try drinking a warm glass of milk before bed
If you’re unable to fall asleep after 20 minutes in bed, try the following:
- get up, out of bed and walk around
- write down any problems that is on your mind
- have a warm glass of milk or chamomile tea
- use relaxation techniques
October 12th, 2005 at 12:39 am
thanks for the info. i’m having trouble sleeping and will try your suggestions. hope they will help me, i feel like a zombie nowadays. i really need some sleep!
September 13th, 2006 at 5:58 pm
Hi, I had a hysterectomy when I was 27 yrs old; they left my overies (I am now 38) I started having problems about 7 months or so ago and had my blood tested and sure enough I am in menopause. At first my doctor tried me on premerin but that did not seem to help; and now I am taking Estradiol. I have been taking it for almost a month and a half now. The only problem that is really hanging around is the Sleeplessness, I have finally given in and I am taking Lunesta so that I can sleep; I tried melatonin, velarian root etc. and they did not seem to help much. My question is how long should it take before the Estradiol should help with the sleeplessness. I even weaned myself off of coffee, diet coke etc. basically everything that I enjoy in the hope that I might be able to sleep.
Thank you, Brenda
June 13th, 2007 at 9:58 am
I just ran across this question on a web site that was asked a year ago. I’m struggling with this same problem right now.
How long does it take to get regulated on HRT. I’m taking Estradiol 2mg AM and 2mg PM. Should I be splitting the dose? Taking all in the AM? Or PM?
Hope you can answer some of these questions!
Thank you,
Judi
March 2nd, 2010 at 2:32 pm
Hey, can sleep be a HOBBY? I guess maybe it’s more appropriately a passion., maybe because I’ve had trouble sleeping until late in 2009. I find that having the right bed works wonders, as does meditation. It’s such a pity that so many people turn to benzodiazapenes (sp?) to fall asleep and caffeine + antidepressants to wake up in the morning; doing these things pretty much guarantee insomnia. Most important to getting good sleep is creating a good environment and taking NATURAL supplements for sleep. I have changed my own life around since making better lifestyle choices and taking the right supplements for sleep. Why does everyone feel the need to chug caffeine, though? That’s one I don’t really understand. Once I weaned myself from the stuff, I noticed I had much more energy. Yes, it took quite awhile, but now, I sleep like a rock, the headaches are gone, and I feel like a human being. Trust me on the supplements, though - that’s really gotten me through. Look for Melatonin and 5HTP - these two hormones are tested safe, and they really and truly work.