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Insomnia Home Remedies
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Insomnia ranks right behind the common cold, stomach disorders, and headaches as the reasons people seek a doctor's help. In a Gallup poll of more than 1,000 adults, one-third complained that they woke in the middle of the night and couldn't fall back to sleep.
At one time, doctors might have automatically prescribed a pill or two to ease you into dreamland, but that isn't always the case today. Researchers and doctors are learning more about sleep each year, broadening their knowledge of how to deal with its related problems.
Indeed, there are quite a few commonsense approaches that you can use to try to correct the problem yourself. It may take just one therapy; it may take a combination. In any case, the key to success is discipline. As Michael Stevenson, Ph.D., says, "Sleep is a natural physiological phenomenon, but it's also a learned behavior."
When to call a doctor
Serious sleeping troubles sometimes can result in what experts call chronic insomnia, which could have profound underpinnings, such as psychiatric disturbance, breathing problems, or unexplained leg movements during the middle of the night. Experts agree that if you can't easily fall asleep or stay asleep throughout the night for a month or so, it may be time to consult an expert.
According to the American Sleep Disorders Association, first explain your problems to your personal physician. If your doctor can't offer any advice, have her recommend a sleep-disorders specialist.
Panel of Advisors
Sonia Ancoli-Israel, Ph.D., is a psychologist and a professor in the department of psychiatry and research director of the Sleep Center at the University of California, San Diego, School of Medicine.
Jean R. Joseph-Vanderpool, M.D., is an associate program director for the Sleep Disorder Center at Del Sol Medical Center in El Paso, Texas.
David Neubauer, M.D., is an associate director at the Johns Hopkins Sleep Disorders Center in Baltimore. He is also a general psychiatrist in the department of psychiatry at the Johns Hopkins University, also in Baltimore.
Magdi Soliman, Ph.D., is a professor of neuropharmacology at Florida A&M University College of Pharmacy in Tallahassee, Florida.
Edward Stepanski, Ph.D., is a sleep specialist, was formerly the director of the Sleep Disorders Service and Research Center at the Rush University Medical Center in Chicago.
Michael Stevenson, Ph.D., is a psychologist and clinical director of the North Valley Sleep Disorders Center in Mission Hills, California.
James K. Walsh, Ph.D., is executive director and senior scientist at the Sleep Medicine and Research Center of St. John's/St. Luke's Hospital in St. Louis, Missouri, and adjunct professor of psychology at Saint Louis University.
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Set aside some "quiet time" before bed
"Some people are so busy that when they lie down to go to sleep, it's the first time all day that they've had to think about what happened that day," says psychiatrist David Neubauer, M.D.
Take a hike
Get some exercise late in the afternoon or early in the evening, suggest Drs. Neubauer and Soliman. It shouldn't be too strenuous—a walk around the block is just fine.
The herbal approach
Help for insomnia may be as close as the herbal aisle of your grocery store. Here are a few herbs to try.
Don't waste your time in bed
As you grow older, your body needs less sleep. Most newborn babies sleep up to 18 hours a day.
Avoid stimulants after twilight
Coffee, colas, and even chocolate contain caffeine, the powerful stimulant that can keep you up, so try not to consume them past 4:00 p.m., says Dr. Mitler.
natural home remedies
Boil one liter of water thoroughly. Then remove it from the flame and put about fifty grams of onion in it, which has been previously shredded very finely. Let this remain for about five to minutes.
Use mechanical aids
Earplugs can help block out unwanted noise, especially if you live on a busy street or near an airport, says Dr. Ancoli-Israel. Eyeshades screen out unwanted light.
Light up your life
Researchers at the National Institute of Mental Health (NIMH) found that bright lights in the morning could help chronically poor sleepers set their circadian rhythms, or "body clocks," on a more regular pattern.
Sleep better and longer
I don't have big problem with insomnia but I tend to sleep only for 5-6 hours and not longer, even when I am very tired.
Say no to a nightcap
Avoid alcohol at dinner and throughout the rest of the evening, suggests Dr. Stevenson. And don't fix a so-called nightcap to relax you before bed.