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Introduction to Home Remedies for Insomnia
You know the story: It's 5:00 A.M., and the first traces of dawn have begun to appear in the nighttime sky. You've been awake since 2:00 A.M. and are beginning to feel hopeless. How will you function at work tomorrow (make that today)? How will you cope with your presentation at the board meeting? How will you make it through another day after yet another night without sleep?
 ©2007 Publications International, Ltd. Insomnia is the most common sleep disorder in North America and Europe. |
Adults need an average of seven to nine hours of sleep a night, but insomnia can keep them from getting the sleep they need. Insomnia is the most common sleep disorder in
Insomnia can have a significant impact on your health. People with insomnia are
- Four times more likely to be diagnosed with depression.
- More likely to have a serious illness, including heart disease.
- More likely to have an accident on the job, at home, or on the road.
- More likely to miss work and accomplish less on the job than well-rested coworkers.
Insomnia is also one of the least-understood sleep disorders. However, sleep experts have come up with many tried-and-true ways to relieve insomnia. The results of their work appear in the remedies on the next pages. Try them out, and see what works for you.
If they don't help, consult your doctor for a recommendation for a sleep clinic near you, or contact the National Sleep Foundation (www.sleepfoundation.org or 202-347-3472) for a referral to a sleep specialist.
But you may be surprised at the simple steps you can take to get a good night's sleep. Move on to the next section to learn home remedies to treat insomnia.
For more information about treating conditions related to sleep, try the following links:
- To see all of our home remedies and the conditions they treat, go to our main Home Remedies page.
- To see all of our herbal remedies, visit our main Herbal Remedies page.
- Learn the basics about sleep by reading How Sleep Works.
- Home Remedies for Restless Legs Syndrome gives tips on treating nighttime twitching legs.
- Those suffering from insomnia are at a greater risk for developing depression. Read more about depression at Home Remedies for Depression.
Home Remedy Treatments for Insomnia
Sleepless night after sleepless night can be downright unbearable. Discover some helpful home remedies for getting the sleep you need tonight -- and every night.
Don't torture yourself. The worst thing that an insomniac can do is to lie in bed tossing and turning. If you can't fall asleep after 15 to 20 minutes, get up and do a quiet activity, such as reading, watching TV, or listening to relaxing music. Then, go back to bed and try again.
Say no to naps. If you nap, you'll have more trouble getting to sleep the next night, thereby compounding your insomnia. It's best to let yourself get good and sleepy so that it will be easier to get to sleep the next night.
Try earplugs. Sometimes, insomnia is caused by being awakened repeatedly by loud noises. Often, the sleeper is not aware of what awakened them. Try sleeping in a quieter room, or wear earplugs.
Exercise. Doing aerobic exercise, such as walking, cycling, jogging, or swimming, helps with sleep. Don't exercise too close to bedtime, though -- exercising in the morning or afternoon is best.
Get a comfortable bed and pillows. Sleep may elude you if your bed is too hard or too soft, or if your pillows aren't just right.
Don't drink alcohol. Although alcohol can make you feel drowsy and may actually put you to sleep, it has the unpleasant side effect of waking you up later on in the night with a headache, stomachache, or full bladder. In addition, once alcohol's sedative effect wears off, there's a rebound effect that actually makes you more likely to have trouble falling back to sleep.
Cut down on caffeine. Caffeine, by its nature, stimulates your brain. Limit your coffee intake to two cups a day. Starting at noon, consume no foods or beverages that contain caffeine.
Don't switch beds or move to the couch. It is important to associate your bed, and only your bed, with sleep.
Try to maintain a normal schedule. Perhaps the most important rule for people with insomnia is to keep a strict sleep-wake schedule, even on weekends. If you can't sleep one night, get up at your usual time the next morning and don't take any naps. Chances are you'll be ready for a sound sleep by the next night.
Confine work to the office. Use your bedroom only for sleep and sex. No work, no eating, no television, and no arguing with your bed partner.
Take a hot bath. A hot bath taken two hours before bedtime is a wonderful way to relax your body and make it ready for sleep. For most people, taking a bath closer to bedtime may be stimulating and may delay sleep (of course, there are always exceptions, so experiment with the timing if you need to).
 ©2007 Publications International, Ltd. A hot bath taken two hours before bedtime is a wonderful way to relax your body and make it ready for sleep. |
Establish a relaxing bedtime ritual. When mothers bathe their children or read to them every night before bedtime, they are reinforcing a signal that it's time to settle down and get ready for sleep. Establishing such a ritual may also be helpful for adults.
Prepare your bedroom for sleep. The best sleep environment is one that is dark, quiet, comfortable, and cool, according to the National Sleep Foundation.
Don't eat before bed. Finish eating two or three hours before bedtime.
Try a sleeping pill. You're not admitting defeat by asking your doctor for a prescription sleeping pill or by trying an over-the-counter (OTC) remedy. However, most prescription pills should not be used for more than a month at a time. They should also not be used for insomnia at high altitudes, since that type of insomnia may be caused by trouble breathing and a lack of oxygen, and taking sleeping pills at high altitudes may slow your breathing rate even further.
Some doctors don't endorse OTC sleeping pills, since they can cause side effects such as drying out the mucous membranes in your mouth, nose, and throat (they often have antihistamines as ingredients) and can leave you drowsy the next day. And, of course, if you are pregnant, are nursing a baby, or have a serious medical problem, you should consult your doctor before taking any drugs. Sleep medications may also worsen snoring and sleep apnea, a dangerous condition in which breathing is labored during sleep.
Never take sleeping pills throughout the night. If you do choose to take sleeping pills, make sure you only take your dose before you go to bed. If you take them when you wake in the middle of the night, they won't have a chance to wear off before morning, and you're likely to be sleepy during the day.
Evaluate your other medications. Certain prescription medications, such as those for asthma and thyroid problems, may cause insomnia. Check with your doctor if you suspect that one of your medications is causing your insomnia.
Be your own sleep scientist. There is no one formula for perfect sleep -- different things work for different people. The important thing is to give everything a fair and persistent trial (for at least a week or two, not just one night) and see what works best for you. Keep a sleep log, a notebook of what works and what doesn't.
There's no magic trick to treating insomnia, but some of the home remedies outlined above -- and on the next page -- might just be the recipe you need to get back to sleep.
For more information about treating conditions related to sleep, try the following links:- To see all of our home remedies and the conditions they treat, go to our main Home Remedies page.
- To see all of our herbal remedies, visit our main Herbal Remedies page.
- Learn the basics about sleep by reading How Sleep Works.
- Home Remedies for Restless Legs Syndrome gives tips on treating nighttime twitching legs.
- Those suffering from insomnia are at a greater risk for developing depression. Read more about depression at Home Remedies for Depression.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Natural Home Remedies for Insomnia
Insomnia can make you a poster child for the walking dead. Fortunately, home remedies from your kitchen can help you cope with sleepless nights. Try the remedies listed below to find which work for you.
Home Remedies From the Cupboard
Cookies. Yes, that comforting nighttime snack of milk and cookies may be just what the doctor ordered to get you back in bed. Sugary foods eaten about 30 minutes before bedtime can actually act as a sedative, and you can wake up without the morning fuzziness that accompanies synthetic sleeping pills. Be careful to eat only a few cookies, though; eating too much sugar can keep the sandman at bay.
 ©2007 Publications International, Ltd. Eating a few cookies before you go to bed can make you sleepy. |
Epsom salts. Naturopathic practitioners recommend this remedy for sleepless nights. Add 1 to 2 cups Epsom salts to a hot bath and soak for about 15 to 20 minutes before hitting the hay.
Honey. Folk remedies often advise people with sleeping difficulty to eat a little honey. It has the same sedative effect as sugar and may get you to bed more quickly. Try adding 1 tablespoon honey to some decaffeinated herbal tea or even to your warm milk for a relaxing pre-sleep drink.
Toast. High carbohydrate, low-protein bedtime snacks can make sleeping easier. Carbohydrate-rich foods tend to be easy on the tummy and can ease the brain into blissful slumber.
Milk. Drinking a glass of milk, especially a glass of warm milk, before bedtime is an age-old treatment for sleeping troubles. There is some debate, however, about what it is in milk -- if anything -- that helps cause slumber. Some scientists believe it's the presence of tryptophan, a chemical that helps the brain ease into sleep mode, that does the trick. Others believe it may be another ingredient, a soothing group of opiatelike chemicals called casomorphins. Whatever the reason, milk seems to help some people hit the sack more easily. And warm milk seems to be more effective at relaxing body and mind. However, if you wake frequently to urinate, avoid liquids for a few hours before bedtime. Other foods high on the tryptophan scale are cottage cheese, cashews, chicken, turkey, soybeans, and tuna.
Dill seed. Though scientists haven't proved its worth, this herb is often used as a folk cure for insomnia in
5-HTP. Some experts believe a tryptophan deficiency can cause problems with sleep. Made from tryptophan, 5-HTP helps the body make serotonin. Low levels of serotonin are a known factor in sleepless nights. Taking a 5-HTP supplement may be a benefit if your body has low levels of tryptophan. How do you know if you're low? Low levels of tryptophan are most common in people who are depressed. If your insomnia is associated with depression, it might be a good question to ask your doctor. In one study, 100 mg of the supplement was enough to make sleep longer and better.
Melatonin. Melatonin is the timekeeper of the body. It's a hormone that regulates your biological clock. As you get older you make less melatonin, which experts believe is probably why older folks have more trouble sleeping. Research is showing that taking a melatonin supplement can help you sleep. Ask your doctor about taking 1 to 3 mg of melatonin 11/2 to 2 hours before bedtime.
Melatonin supplements aren't the only natural cure to help you sleep. Continue on to the next page to learn about the sleeping benefits of Valerian.
- To see all of our home remedies and the conditions they treat, go to our main Home Remedies page.
- To see all of our herbal remedies, visit our main Herbal Remedies page.
- Learn the basics about sleep by reading How Sleep Works.
- Home Remedies for Restless Legs Syndrome gives tips on treating nighttime twitching legs.
- Those suffering from insomnia are at a greater risk for developing depression. Read more about depression at Home Remedies for Depression.
Using Valerian to Treat Insomnia
Valerian is a staple medicinal herb used throughout Europe. And, unlike benzodiazepines, using valerian to treat insomnia increases the amount of time spent in deep and rapid eye movement (REM) sleep.
Valerian isn't a modern discovery; doctors of yesteryear were quite familiar with this pungent-smelling herb. In 1831, family physician Samuel Thomson wrote: "This powder is the best nervine known. I have made great use of it and have always found it to produce the most beneficial effects in all cases of nervous affection. In fact, it would be difficult to get along in my practice in many cases without this important article."
It's unlikely that many family doctors today would recommend valerian to their patients. More doctors, however, may consider valerian after reviewing the clinical evidence that supports the herb's use.
Clinical Evidence for Using Valerian to Treat Insomnia
In one double-blind study, 44 percent of insomniacs who took valerian described the quality of their sleep as "perfect," and 99 percent said their sleep had improved significantly. None of the patients reported any side effects.
In another experiment, 128 people with sleep problems were given either 400 milligrams of valerian root extract or a placebo (dummy pill). Those who were taking the herb reported significant improvement in sleep quality without morning grogginess.
Valerian also significantly improves sleep latency, which is how researchers describe the time it takes a person to fall asleep. One study found that valerian halved the time it normally took volunteers to fall asleep.
Another randomized double-blind study had patients with mild insomnia take either a placebo or an extract of valerian root. Subjective sleep ratings were assessed through a questionnaire, and the patients' movements were recorded throughout the night. The study found that those who took valerian experienced a significant decrease in the amount of time it took them to fall asleep. Higher doses of valerian, interestingly, helped subjects to fall asleep no faster than moderate doses, although clinically it has been observed that higher doses may increase duration of sleep.
At least two studies have assessed the effects of valerian in children. One small study of five children with learning disabilities found valerian significantly reduced the amount of time needed to fall asleep while lengthening time asleep and sleep quality, compared to placebo. A larger study of 918 children found valerian safe and effective, although it is important to note there was no control group in this study.
Valerian has even been shown in some studies to improve reaction times. And, unlike benzodiazepines, the herb may be taken with alcohol without causing depression or other adverse side effects. Even with prolonged use of valerian, there have been few reports of symptoms such as heartburn, upset stomach, diarrhea, or allergic reactions. Also, unlike sedatives, valerian does not impair one's ability to operate machinery, such as a car.
Valerian has even been shown to improve sleep quality and to decrease anxiety in people trying to wean off of benzodiazepines. Placebo was far less effective in this study.
How Exactly Does Valerian Work?
"According to the latest information available, we simply don't know," concededed the late pharmacognosist Varro E. Tyler, Ph.D, who served as a professor emeritus at the Purdue University School of Pharmacy in Indiana.
We do know that valerian contains volatile oils, alkaloids, and unstable chemicals known as esters. Esters are lost when valerian root is dried and kept for extended periods. For that reason, the herb's effectiveness may vary considerably, depending on the quality of the brand.
Valerian contains chemicals with strong muscle-relaxant and sedative properties called valepotriates. All parts of the plant contain these chemicals, but they are most concentrated in the roots. Ironically, even valerian preparations without valepotriates have helped some people to fall asleep, raising the possibility that some still unidentified chemical, or a reaction amongst various compounds in the root, may produce a calming effect.
Animal studies conducted in the 1960s demonstrated that valerian acts as a powerful tranquilizer, and subsequent studies with humans replicated those effects. Valerian appears to work by affecting the central nervous system.
Researchers monitored electroencephalograph (a device that measures brain-wave activity) changes in rats that had been given a valerian preparation. They found significant sedative activity, recorded as an increase in brain waves associated with relaxation.
In another study, a tincture of valerian root was given to 23 hypertensive men. The preparation had a distinct tranquilizing effect, as measured by subsequent brain-wave activity.
Melatonin is another natural substance that may be used to treat insomnia. Continue to the next page to learn more.
For more information about treating conditions related to sleep, try the following links:
- To see all of our home remedies and the conditions they treat, go to our main Home Remedies page.
- To see all of our herbal remedies, visit our main Herbal Remedies page.
- Learn the basics about sleep by reading How Sleep Works.
- Home Remedies for Restless Legs Syndrome gives tips on treating nighttime twitching legs.
- Those suffering from insomnia are at a greater risk for developing depression. Read more about depression at Home Remedies for Depression.
Using Melatonin to Treat Insomnia
Melatonin is another natural choice to treat insomnia that is also proving to be safe and effective, at least for short-term use.
Your body comes equipped with a biological clock that regulates sleeping and waking activities. Melatonin, a hormone naturally produced in the body, is believed to help keep the clock ticking by regulating what's known as our circadian rhythm cycle.
Traveling across several time zones disrupts that rhythm, and the result is jet lag -- that feeling of exhaustion and disorientation you get when you wake up the next day in a strange hotel room. What may help in those cases is using melatonin to treat insomnia the night before.
Our bodies produce melatonin in the bean-size pineal gland nestled deep inside our brains; it is also produced in the retinas of our eyes. Melatonin production is stimulated by darkness and shuts down in the presence of bright light (especially sunlight). Normally, the pineal gland starts increasing its melatonin production around 9 P.M. Hormone levels peak between 2 A.M. and 4 A.M. and then return to their normal daytime levels.
Exactly how melatonin works is unclear. At a worldwide scientific gathering in Switzerland in 1997, Dr. Peretz Lavie reported that electroencephalograms taken during secretion of melatonin are similar to those induced by benzodiazepine drugs such as Klonopin. But melatonin in no other way resembles benzodiazepines, according to a study that appeared two years earlier in the journal Psychopharmacology.
Infants produce a great deal of melatonin. But after we reach puberty, our melatonin levels begin to decrease. As we grow older, the pineal gland calcifies, resulting in a further loss of melatonin.
By the time we're elderly, melatonin levels are quite low, perhaps accounting for the fact that so many older people suffer from insomnia. Several clinical trials have demonstrated that melatonin-replacement therapy may be beneficial for those people.
Melatonin Studies
Researchers gave a group of elderly insomniacs melatonin and found that the hormone significantly improved sleep maintenance, compared with a placebo.
In another study, 35 elderly insomniacs were given either 2 milligrams of melatonin or a placebo two hours before they went to bed. The groups were tested for two weeks. Those taking melatonin reported the most improvement in sleep patterns.
In a 1995 study in Israel, older people with sleep problems were given melatonin two hours before bedtime for seven days. Then researchers monitored the subjects' sleep and wake patterns. Melatonin, the scientists concluded, was effective for improving sleep maintenance.
A study in the journal Lancet suggested that controlled-release melatonin may help older people to stay asleep. Israeli researchers asked 12 people in their 70s and 80s, all of whom weren't producing enough melatonin at night, to take either placebo tablets or tablets that slowly release 2 milligrams of melatonin. After three weeks, the melatonin takers were falling asleep somewhat faster, waking for shorter periods after falling asleep, and spending more time asleep.
Still other studies have confirmed previous reports of melatonin's efficacy:
- A 1994 trial reported in the journal Neuroreport found that melatonin helped insomniacs to fall asleep nearly two hours sooner than usual.
- A 1995 study in the European Journal of Pharmacology showed that melatonin even improves napping. Young adults were treated with 3 to 6 milligrams of melatonin or a placebo. Those taking melatonin reported that they were able to get to sleep sooner and stay asleep longer than placebo-taking subjects. The melatonin group members also assessed the quality of their sleep as "deeper" than normal.
- Ten healthy young men were given tablets containing fast-release melatonin, controlled-release melatonin, or a placebo at 11 a.m. In the afternoon, they were asked to take naps. Those taking melatonin reported that the supplement helped them to fall asleep more quickly and to sleep better than usual.
- Researchers gave melatonin to 225 insomniacs and monitored their progress. Within three days, the subjects receiving melatonin reported significantly better quality of sleep and a feeling of "freshness" in the morning.
One metanalysis (a review of multiple studies that treats all the data as if it were part of one large study) did conclude that melatonin is ineffective for jet lag. However, this metanalysis was biased by a few negative studies. Still, the study found melatonin safe to use. Further research is needed, but melatonin should be viewed as a safe alternative to treat insomnia or jet lag.
How Do Valerian and Melatonin Compare?
In trial after trial, valerian seems to work as well as benzodiazepines in helping people to fall asleep. What's more, valerian's sedative effects are not significantly exaggerated by alcohol, as are those from benzodiazepines. And, unlike the benzodiazepine Valium, valerian has never been linked to birth defects.
But, for reasons not clearly understood, not all insomniacs respond to valerian. The herb, in fact, seems to mildly stimulate some people. Like all substances working in the nervous system, valerian has this type of paradoxical effect in a small percentage of people. Such individuals experience this effect beginning with the first dose, and it does not diminish; so, if you do not experience this effect upon taking the first dose of valerian, you can safely assume this effect will not occur at a later time.
In addition, valerian, like other herbs, is not regulated by the federal government. Thus, you can't always be sure about the quality of the valerian product you purchase.
The same holds true for melatonin. Consumers really can't assess the supplement's strength and purity. And, unlike valerian, which has been used safely for thousands of years, there have been no studies of the long-term effects of melatonin use.
It's also important to note that the beneficial effects of melatonin do not increase with higher dosages. Melatonin should generally be avoided by people suffering from depression. And, there is some evidence from animal studies that melatonin used during the daytime may have a carcinogenic effect.
But based on the clinical evidence so far, both natural remedies certainly seem deserving of further study.
Waking up exhausted and being sleepy most of the day are problems for many people. Thankfully, the home remedies and natural remedies in this article are designed to help you get the rest you need.
For more information about treating conditions related to sleep, try the following links:
- To see all of our home remedies and the conditions they treat, go to our main Home Remedies page.
- To see all of our herbal remedies, visit our main Herbal Remedies page.
- Learn the basics about sleep by reading How Sleep Works.
- Home Remedies for Restless Legs Syndrome gives tips on treating nighttime twitching legs.
- Those suffering from insomnia are at a greater risk for developing depression. Read more about depression at Home Remedies for Depression.
ABOUT THE AUTHORS:
Timothy Gower is a freelance writer and editor whose work has appeared in many publications, including Reader's Digest, Prevention, Men's Health, Better Homes and Gardens, The New York Times, and The Los Angeles Times. The author of four books, Gower is also a contributing editor for Health magazine.
Alice Lesch Kelly is a health writer based in Boston. Her work has been published in magazines such as Shape, Fit Pregnancy, Woman's Day, Reader's Digest, Eating Well, and Health. She is the co-author of three books on women's health.
Linnea Lundgren has more than 12 years experience researching, writing, and editing for newspapers and magazines. She is the author of four books, including Living Well With Allergies.
Michele Price Mann is a freelance writer who has written for such publications as Weight Watchers and Southern Living magazines. Formerly assistant health and fitness editor at Cooking Light magazine, her professional passion is learning and writing about health.
ABOUT THE CONSULTANTS:
Ivan Oransky, M.D., is the deputy editor of The Scientist. He is author or co-author of four books, including The Common Symptom Answer Guide, and has written for publications including the Boston Globe, The Lancet, and USA Today. He holds appointments as a clinical assistant professor of medicine and as adjunct professor of journalism at New York University.
David J. Hufford, Ph.D., is university professor and chair of the Medical Humanities Department at Pennsylvania State University's College of Medicine. He also is a professor in the departments of Neural and Behavioral Sciences and Family and Community Medicine. Dr. Hufford serves on the editorial boards of several journals, including Alternative Therapies in Health & Medicine and Explore.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
