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

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