Insomnia: Awaken to Some Simple Solutions By Terry Willard, PhD Sleep Impediments It's important to guide your insomniac customer to look at all the factors impacting sleep, before starting him or her on an herbal regimen. First, understand that all of us don't require the same amount of sleep. In other words, some people might only think they have a problem because they don't "fit the norm." While one person may require only four hours of sleep, another may need 10 hours to feel refreshed. Sleep cycles vary between people and throughout a person's life. The number of hours of sleep is really not the point. Often, the depth or units (i.e., quality) of sleep have more to do with the amount of sleep a person needs. If a person gets one-half a unit of sleep per hour and she sleeps for 10 hours, she will receive five units of sleep. Another person can sleep for only five hours and get four units per hour and wake more refreshed, because he has gained 20 units of sleep. The depth of sleep is the key here. Probably one of the most important rules of insomnia is the 20-minute rule. It is normal to fall asleep in under 20 minutes. People who don't should get up out of bed after 20 minutes and do something. Environmental factors can be very significant in insomnia. Some of these factors such as noise, an uncomfortable bed and light are quite obvious, but there are many others. One of the most common factors is temperature. Most people are able to sleep better when the temperature is cooler than normal room temperature. Weather changes, especially wind, can awaken a person also. Not as much by the noise, as by the ion exchange. Changes in barometric pressure can play a prominent role in insomnia for some people. The use of negative ioners helps many with these problems, as well as the use of reishi, a principal herb for insomnia. Shift work is one of the most common culprits in causing insomnia. Continuously changing the time a person goes to sleep upsets the natural rhythms of the body. Creating a dark, cool location that has very little noise will help. The natural hormone melatonin works particularly well when sleep is disturbed by time and schedule changes. Other factors influencing sleep patterns are: anxiety, emotional tension, nocturnal glucose levels, overcolonization of Candida (yeast), serotonin precursor problems and restless leg syndrome. A qualified practitioner can help your sleepless customer sort out these problems first and then you can provide the solutions. If misery loves company, at least insomniacs are not alone. One in four people suffers with insomnia on a regular basis, with 30 percent having insomnia for at least a short period within a year. Statistics show that the battle of insomnia is more common in females than in males. Approximately six million people in the U.S. have a significant enough sleeping problem that they rely regularly on the use of prescription drugs. Fortunately, the use of herbal medicine and the aid of some simple nutritional supplements will often help alleviate sleeping disorders. Herbal Soporifics As an herbalist, I find most of my solutions for insomnia in the plant kingdom. The following is a list of the most useful supplements I use. Reishi (Ganoderma lucidum, Ling Zhi) is by far the herb I employ most frequently for insomnia. Besides its many other uses, reishi calms a person down during the day, lowers anxiety, helps overcome environmental issues, regulates sugar metabolism, reduces Candida and lowers the incidence of restless leg syndrome. We suggest guaranteed potency products of between 500 - 3,000 mg, twice daily. Hops (Humulus lupulus) is well known for its sedative action. The volatile oil of hops has a significant sedative and hypnotic action, relaxing a person. It has been used as a sleeping aid for centuries. It is interesting to note that hops has been successful in treating alcoholism, even though it is one of the major components of beer. Unfortunately, hops is not active in most domestic beers. Hops can be taken orally during the day or just before bed, but it's most effective in a pillow. The volatile oil can slowly release during the night, helping to soothe a chattering mind. Valerian (Valeriana officinalis) is one of the more famous herbs used in this area. Although it can be very beneficial to aid in sleep, it can be slightly habit forming, with stronger doses often needed over time. We usually employ it for short periods (up to one month) where sleep disturbance is significant. It can also be successfully used on an occasional basis. A group of chemicals called valepotriates and valerenic acid have significant sedative action on the central nervous system. I like to use a guaranteed potency product with 1.8 percent valerenic acid, 250 - 750 mg; just before bed or two to three times daily, depending on conditions. Scullcap (Scutellaria lateriflora) is an often overlooked herb. This was a highly regarded herb used by medical practitioners near the end of the 19th century. It was used for a condition similar to today's chronic fatigue syndrome and fibromyalgia. The calming action that scullcap produces is mostly due to scutellarin. I normally employ this herb in combination with the above herbs or as a tincture, 15 - 40 drops, two to three times daily. Scullcap can also be used in an herbal sleeping pillow. Passion Flower (Passiflora incarnata) alkaloids, (predominantly harmans) and flavonoids have significant tranquilizing effects upon the central nervous system. This herb gives one a feeling of well-being, while reducing spasms and anxiety, aiding in sleep. I usually suggest that this herb be taken in combination with other herbs throughout the day, or as part of a sedative formula used before going to bed. Lemon Balm (Melissa officinalis) is often used as a calming tea, especially along with chamomile. This tea aids in relaxing the body and inducing sleep. I usually use this herb either as an ingredient in a sedative formula or as a tea to calm the nerves. Kava Kava (Piper methysticum) is probably going to be one of the most famous herbs in the next few years. It can reduce problems associated with CFS and FM. A group of kavalactones has strong relaxing and sedative action. Not only can this herb ease tension in the user, it aids in making a person more alert. This makes kava very useful for highly active people who need to stay calm, but mentally active, in their hectic daily schedules. I like to use a guaranteed potency product (30 percent kavalactones), 250 - 500 mg, two to three times daily. Besides the above botanical remedies, I also often employ melatonin. Melatonin has been shown to aid in sleep onset and to reduce jet lag. Melatonin is the hormone our body makes from serotonin to produce sleep. This hormone is produced in response to light cycles, more is produced in the evening, allowing us to fall into the wonderful world of slumber. I suggest it be used as needed, especially for your customers who will be changing time zones, or who will be changing shift work. Taking between 1 and 5 mg of melatonin 30 minutes before bed will help initiate and maintain a normal sleep cycle. VR 11-01
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