Del.icio.us
Digg
Reddit
Facebook
StumbleUponWhy It Works: The Science
Few scientific studies show exercise has much benefit for insomnia, but those studies were conducted in labs, primarily on people who didn't have sleep problems. In real life with real people suffering from insomnia, we find regular exercise to be critical to people's ability to get a good night's sleep. It doesn't need to be an intense workout -- a walk is just fine. We want you to walk outside if possible because natural light helps regulate your body's sleep-wake cycle. Just don't exercise within three or four hours of bedtime because it could increase your metabolism and mental alertness.The bath and the relaxation technique do several things for you. First, they relax tense muscles. And if you do them regularly, they form a nighttime ritual that signals to your brain that it's time to sleep. Stick to your ritual like glue every night and it will work like a charm.
After you get out of the bath, your body temperature will slowly start to drop -- a precursor to sleep. (A cool bedroom also helps induce sleep, which is why we suggest adjusting the temperature.) We recommend adding lavender oil to the bath because lavender promotes relaxation and possibly sleep (see also lavender aromatherapy, under "Other Approaches," below).
Valerian is the core of our herbal treatment for chronic insomnia. It doesn't work like a sleeping pill -- that is, it won't "knock you out." Rather, it works to stabilize sleep cycles, making it ideal for people who wake up still feeling tired or wake in the middle of the night. One study comparing valerian to a prescription sedative found both worked just as well at relieving sleep disturbances, although the valerian had fewer side effects. Be patient -- it may take two to four weeks before you see any benefits from the herb. But it's very safe, with no risk of addiction as with the benzodiazepines, and with no morning "hangover."
Antihistamines are not a long-term solution to insomnia, but for a night or two they'll probably help you sleep, since they are sedating.
Herbs and Supplements
Relaxant herbs. In addition to valerian, other relaxing herbs that are excellent for sleep problems include chamomile, hops, passionflower, lemon balm, and skullcap. We don't have a preference as to which you take, and you may even find all included in some herbal sleeping formulas or teas. We often recommend such teas because the act of sipping a warm drink before bed is, in itself, relaxing (make it part of your nightly ritual, if you enjoy it). Follow the package directions, or make your own tea. Mix 1/2 teaspoon each of passionflower, lemon balm, skullcap, and chamomile tea leaves, and steep in 6 ounces boiling water for 8 to 10 minutes. Strain and sweeten with honey if desired. Sip a cup an hour or so before bed as part of your preparing-for-bedtime routine.
Melatonin. This supplement is most useful for sleep problems related to shift work or jet lag, but some people find it very helpful for insomnia. Start with the lowest dose available, increasing it by 0.5 milligrams a night until you reach the most effective dose (but no higher than 3 milligrams).
5-hydroxytryptophan (5-HTP). This amino acid is a building block for serotonin, a neurotransmitter that plays a major role in sleep. Take 100 milligrams before bed with a piece of fruit, glass of juice, or cracker (it works best when taken with a carbohydrate), but not protein. Or take 50 milligrams a half-hour before dinner and 50 milligrams with your bedtime snack. This supplement shouldn't be used for more than three or four weeks except under a doctor's supervision.
Over-the-Counter Drugs
Sleeping aids. Most over-the-counter sleeping pills contain antihistamines, which make you sleepy. But they're also very drying. If they work for you for occasional insomnia, just take a generic antihistamine instead of a sleeping pill; they're less expensive and just as effective.
Prescription Drugs
Benzodiazepines. These medications include Ativan (lorazepam) Valium (diazepam) and Restoril (temazepam). They're okay for a once-in-a-while use, but they interfere with the restorative phase of sleep called REM sleep and can be habit forming.
Non-benzodiazepine hypnotics. This newer class of sleep aids includes Ambien (zolpidem), Sonata (zaleplon), and Lunesta (eszopiclone). They work similarly to benzodiazepines, but have fewer side effects because they don't stay in your system very long.
Tricyclic or atypical antidepressants. These antidepressants, which include Elavil (amitriptyline), Sinequan (doxepin), and Desyrel (trazodone) have sleepiness as one of their side effects. If you have chronic insomnia, your doctor may prescribe low doses to be taken just before bed. They're especially helpful if you have sleep disturbances (i.e., waking in the middle of the night or early morning) or sleep problems related to chronic pain.
Rozerem (ramelteon). This is the newest drug approved for insomnia and the only one not considered a controlled substance. It works by mimicking melatonin in the brain, dimming signals that might keep you alert and prevent you from falling asleep.
Advertisement 
Your Comments
See all
...