Alternative Treatments for Insomnia

Alternative Treatments for Insomnia

When all other insomnia treatments fail to do their work, Alternative Treatments for insomnia plays an important role. Alternative treatments for insomnia encompass a variety of disciplines that include everything from diet and exercise to mental conditioning and lifestyle changes. There are several alternative treatments for insomnia when you take the natural approach. Not all remedies are effective for everyone and not every system of medicine suits everyone. Try the therapies to which you feel most attracted and the one that suits you. Some alternative treatments for insomnia include herbal supplements, acupuncture, yoga, aromatherapy, relaxation and many others.

Herbal Supplements

• Valerian root: The effects of the valerian root on sleep have been examined in people with sleep problems. Some studies have suggested that the valerian root helps with the onset of sleep and with sleep maintenance. It is also found in one study that valerian extract is as effective as the anti-anxiety drug in patients with insomnia. However, more research is needed before a final conclusion can be made about the safety and effectiveness of valerian for insomnia.
• Chamomile: Chamomile is another commonly used herb as the alternative treatment for insomnia. Chamomile is considered to be safe and has no known adverse effects.
• Kava: Kava is an anti-anxiety herb that may be helpful for anxiety-related insomnia. However, there is potential risk of severe liver injury resulting from the use of dietary supplements containing kava in many people.
• Other herbs promoted as effective sleep remedies include passionflower, hops, ginseng, lemon balm, wood betony, or california poppy and skullcap.

Since herbal supplements can interact with certain medications, always take the advice of your health care provider before using any herbal supplements.

Relaxation techniques and Meditation

Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. Increased muscle tension and intrusive thoughts can interfere with sleep. Therefore, these techniques that are aimed at relaxing muscles and quieting the mind (also called meditation) have been found to be very effective alternative treatments for insomnia. Relaxation Techniques require a minimum of 20 to 30 minutes before going to bed. There are many different techniques, which include:

• Yoga is ideal because it combines deep breathing, meditation, and stretching. Studies show that daily yoga for eight weeks improved total sleep time, the time to fall asleep. There is a growing body of evidence that supports the value of meditation in treating insomnia. Several studies show that regular meditation practice, either alone or as a part of Yoga practice, results in higher blood levels of melatonin, an important regulator of sleep.
• Visualization involves imagining a relaxing scene. You can try it in bed before falling asleep. You imagine yourself on a tropical island; think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves you get the picture in front of you. The more vivid the visualization and the more senses you involve, the more effective it will be.
• Progressive Muscle Relaxation is one of the most promising remedies for sleep. If you've never tried a relaxation technique before, this technique is easy to learn and simple to master.

Melatonin

Melatonin is a hormone produced in animals as well as plants and is made by a gland in the brain in humans. Although the effects of melatonin are complex and poorly understood, it plays a critical role in the regulation of the sleep-wake cycle and other circadian rhythms. Melatonin has been found effective in treatment of circadian rhythm disorders and may be helpful in decreasing sleep disturbances caused by jet lag. Though the adverse effects of melatonin are minimal, long-term studies regarding efficacy and toxicity of melatonin supplements are needed.

Aromatherapy

Aromatherapy involves the use of essential oils. The scent of lavender oil has long been used as a folk remedy to help people fall asleep. It's been found to lengthen total sleep time, increase deep sleep, and make people feel refreshed due to its sedative qualities. The good thing about lavender is that it begins to work quickly. Try putting a lavender sachet under your pillow or place one to two drops of lavender essential oil in a handkerchief. Other aromatherapy essential oils used for insomnia treatment include chamomile and ylang ylang.

Acupuncture

Acupuncture is often considered as an effective alternative treatment of insomnia. It has been found that five weeks of acupuncture increases melatonin secretion in the evening and improves total sleep time. This procedure involves the insertion of very fine needles into the skin at specific acupuncture points in order to influence the functioning of the body. Acupuncture improves sleep quality in people with insomnia. However, additional research is required to prove the effectiveness of acupuncture for the relief of insomnia.

Exercise

Regular exercise deepens sleep in young adults with or without sleep disorders and can also improve sleep in older adults. Although consistent exercise has been shown to improve sleep quality, most experts advise exercising at least three to four hours before bedtime to avoid interference with sleep since late exercise interferes with sleep.

Remember that alternative treatments for insomnia are not always safe. Some herbal therapies can interact with other medications you may be taking and cause severe side effects. Therefore always consider the following points before starting alternative treatments.

• Always consult your health care provider before trying an alternative approach and be sure to tell him what alternative treatments you are using.
• If you experience side effects such as nausea, vomiting, rapid heartbeat, anxiety, diarrhea or skin rashes, stop taking the herbal product and notify your health care provider immediately.
• Avoid preparations made with more than one herb.