Chronic Insomnia is often a "symptom" of a more serious underlying medical problem. Fifty percent of insomnia cases can be attributed to depression and psychological disorders, such as anxiety, stress or grief. Other causes of Insomnia can be: arthritis, asthma, hypoglycemia, hyperthyroidism, kidney and heart disease, RLS (restless leg syndrome), sleep apnea, antidepressants, antisiezure medication, decongestants, appepetite suppressants, beta blockers and thyroid medication. Systemic disorders involving the brain, digestive system, endocrine system, heart, kidneys, liver, lungs and pancreas all may also affect sleep, as can poor nutritional habits and eating too close to bedtime.
A lack of the nutrients calcium and magnesium can cause you to wake up after a few hours and not be able to go back to sleep. Using 1500-2000 mg of Calcium daily in divided doses after meals and at bedtime will help, as Calcium has a calming effect. The best forms of calcium to use for insomnia are calcium lactate or calcium chelate. 1000 mg of Magnesium used daily will help balance the calcium and relax the muscles. A favorite remedy of mine is Melatonin, a natural hormone that promotes sound sleep. Use it only occasionaly and do not give to children. Start with 1.5 mg daily a couple hours before bedtime, if this isn't effective, you can increase the dose "gradually" up to 5 mg daily. Again, this isn't something to be used daily, as recent publications have indicated that more than occasional use of Melatonin may cause the body to stop producing this vital hormone. Vitamin B complex (with B5, inositol and niacinamide) will help to promote restful state, by relieving stress, enhancing REM sleep and promoting seratonin production. Vitamin C, 500 mg daily is very important for reducing stress. I've also had great success with 5HTP (5-Hydroxy L-tryptophan) which promotes sleep and helpful for depression. And lastly, 15mg of Zinc will help with the recovery of body tissues while sleeping.
Now on to herbs, California Poppy, Hops, Kava Kava, Lemon Balm, Passion Flower, Skullcap and Valerian Root taken in capsule or extract form are all good for helping to overcome insomnia. Valerian Root has become a favorite with many experts, but it is best not to rely on one herb on a regular basis, but rotate them. One of my all time favorites as a sleep remedy is "The Relaxing Sleep Tonic" by the Herb Pharm which you can get from www.tenzingmomo.com. Chamomile tea a few hours before bedtime helps calm people who are under stress and also good for children. Taking 500-1000 mg of Hops (capsules) is great for insomina related to indigestion. Taking 60-120 mg Kava (Kavapyrone tablets) daily will help relax the skeletal muscles and sedates the central nervous system. Passion Flower tea a few hours before bedtime helps induce muscle relaxation and sleepiness without causing next morning drowsiness. Roobois tea will help induce sleep and stops general inflammation and pain. And lastly, 900 mg of St. John's Wort daily increases the amount of time spent in deep sleep.
Some other recomendations would be to replace your evening snack with bananas, dates, figs, milk, nut butter, tuna, turkey, whole grain crackers or yogurt. These foods are high in tryptophan, which promotes sleep. Eating a half of a grapefruit will also help. Taking a hot bath (not shower) a couple hours before bedtime will help relax you. For further relaxation, add a few drops of essential oil, for sleep blends, see my aromatherapy section for the Bedtime Bath and Bedtime Essential Oils.
The most important thing to remember about Insomnia is that it is usually a "symptom" of a more serious medical problem. Before treating your Insomina, make sure you know what the underlying problem is by seeing your doctor. And lastly, before adding any herbs or supplements to your routine, do your research and make sure you know how to use the herb/supplement/vitamin safely, know what the right dosage is for you and if there are any side effects or dangerous interactions with any medication/herbs/supplements you are currently taking. Do this by seeking the advice of a qualified professional. Do your research!
Goddess Bless!
The information for this article was obtained from "Prescriptions for Nutritional Healing" and "Prescriptions for Herbal Healing" both by Phyllis A. Balch (available at www.tenzingmomo.com).