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Definition
Insomnia is trouble falling asleep or staying asleep, or waking up too early. You awaken feeling un-refreshed and feel tired during the day.
For some people, insomnia lasts a night or two. For others, it tortures them for months or even years. Doctors used to think of insomnia only as a symptom of a disease like depression or anxiety - or a result of chronic pain. However, research shows it may be a condition by itself.
Lifestyle changes
Sometimes insomnia can be relieved by making simple lifestyle changes.
- Keep a regular sleep schedule, even on weekends.
- Don't drink caffeine, which can create an alerting effect. Avoid it six to eight hours before bedtime.
- Don't smoke. Nicotine is a stimulant. Smokers also have withdrawal symptoms during sleep.
- Don't drink. Alcohol actually disrupts sleep.
- Don't eat or drink too much close to bedtime because it may make you uncomfortable and cause heartburn.
- Don't exercise too close to bedtime. Regular exercise is highly recommended as a way to help your body sleep. However, avoid exercising before going to bed because it increases your alertness for several hours and makes falling asleep difficult. Exercise at least three hours before going to bed.
- Do relaxing rituals. A relaxing activity right before bedtime tells your body it's time to sleep. Soak in a hot tub, read or listen to music.
- Make sure your room is cool, quiet, dark and comfortable. Use eye masks, earplugs, "white noise" machines and humidifiers.
- Use your bed for sleep. Use your bed only for sleep; don't work in bed or watch television.
Herbs and Supplements
Be aware that herbs and supplements are not strictly regulated by the Food and Drug Administration. Do not assume if a product is considered "natural" that it is harmless. Many substances do not have sound science behind them to prove their safety or how well they work. Manufacturers may not be giving you what you think you are getting, or the way the substance is processed may be unhealthy or unsafe.
With many of these products, doctors do not know enough about them. Herbs and supplements may interact with prescription and over-the-counter medications or can worsen your health conditions. Consider that some supplements, such as vitamin A, may be unsafe when taken in mega doses.
It is strongly advised that you talk to your doctor before taking any supplement or herb. If you are taking an herb or supplement and notice any unusual symptoms, stop taking the substance immediately and talk to your doctor.
| Herb or supplement |
Claims |
Possible Interactions, Side Effects and Dangers |
What the experts say |
| Valerian |
Promotes sleep. |
People with allergies to the valerianaceae family may be allergic to valerian. Don't combine it with alcohol, tranquilizers or barbiturates. Headaches, trouble concentrating, excitability, insomnia (after long-term use of two to four months), hangover feeling and stomach upset. |
Valerian may help you fall asleep, but it won't necessarily help you with the quality of your sleep. If you have severe insomnia, see a doctor. Severe insomnia can be a sign of another medical condition, like depression. |
| Hops |
Promotes sleep. |
Be careful if you have diabetes, epilepsy, breast cancer, uterine cancer, cervical cancer, prostate cancer, endometriosis or asthma. Also avoid if you have stomach ulcers. Interactions are possible with sedating drugs like triazolam, barbiturates and antidepressants. Interactions can also occur with birth control pills and antipsychotics. May cause skin rash, stomach pain, shortness of breath, seizure, increased or decreased blood sugar levels and tiredness. |
Animal studies show that hops do bring on sleep. However, studies in humans are poorly done and this research has been done using both hops and valerian. It's not clear if hops themselves work as sleep aids. More studies are needed. |
| Melatonin |
Induces sleep. |
This is a human hormone - always a powerful substance. It is not know what high levels of melatonin can do to your body, especially if you take this supplement long-term. You also have no way of knowing how much of the hormone your body produces throughout the day. Levels can fluctuate. Could interfere with fertility. May lead to vivid dreams or nightmares, stomach cramps, dizziness, headache, irritability, lower sex drive, breast enlargement in men and lowered sperm count. |
Evidence about whether this can actually promote sleep is not yet available. Since no one knows how much melatonin is too much, taking it is not advised. This may possibly help people who have passed through multiple time zones during air travel. |
This article was reviewed and updated June 2007.
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