Question:
Does anyone know any natural remedy for insomnia, other than milk?
Lately, I have been waking up early and/or having a hard time falling
asleep. I have a big test coming up and this sleeping disorder is most
likely stress induced. If you know any remedy to relieve stress, that
would be very much appreciated too.
Answer:
Age, lifestyle, diet, existing health, stress, nutritional status, all
these are factors in quality of sleep. If you are over 40, you might
try 1mg of melatonin before bedtime, scaling up to 2 or 3mg if
necessary, for a week or two. Most people respond to melatonin quite
well, some don't. It may be a poor choice for those who tend toward
depression, however it's been been used safely in Europe for half a
century. The pharmboys will be along shortly to tell you all the
reasons to prefer a drug, because that is what they do. Or, you may
want to consider herbal soporifics, incl. valerian, passion flower,
hops, skullcap, lemon balm, chamomile, and wild lettuce. A combination
formula is a good idea because it lowers the tendency for side effects
in case you have an allergic reaction (rare.) Valerian, for instance,
may cause a skin rash if taken for many weeks at a time. The minerals
magnesium and calcium (equal ratios) can also be relaxing if taken at
bedtime.
One of the first things I always recommend to someone with insomnia is
to cut out all caffeine. If you're getting caffeine in any form, stop
it completely. You'll likely get a headache for a few days, but it's a
BIG step in the right direction.
As for the stress relief, I always feel better after a good workout at
the gym. Getting in to a regular exercise routine is also a good way
to increase sleep quality.
I haven't had any trouble sleeping in many years,
since I discovered that an important trick is
to avoid eating any high-protein foods (meat, eggs,
cheese, etc.) after the middle of the afternoon.
I believe this is because certain amino acids are
precursors for neurotransmitters, which leads to
a busy brain at night, thus preventing sleep.
I've also found that eating something sugary will
also contribute to rapid sleep onset. That's because
my body responds to a spike in blood sugar by
overproducing insulin, which causes a long period
of lower than normal blood sugar after the spike.
Many people respond this way, but not everybody.
I first learned this in college biochemistry
lab, in which the class would each measure our
own blood sugar (the hard way, using test tube
chemistry) every ten minutes or so after eating
a candy bar and plot it on graph paper. In about
half the class, after the spike in blood sugar
the level would decline to the baseline level.
But the other half was like me -- the level would
overshoot the baseline, then slowly rise back
to the baseline level.
That's why I avoid sugars and starches before
late in the evening, otherwise I can get very
sleepy. That can be a problem even in the
morning after a good night's sleep.
