Natural Sleep Remedies

Nothing can ruin a day like lack of sleep the night before. Sure, there are over-the-counter (OTC) solutions. But the next-day fog these drugs can cause is almost as bad as the sleep-deprived grogginess they're meant to prevent.

Sleep problems affect one-third to one-half of us at some point in our lives.¹ The causes are numerous: stress or anxiety; consumption of alcohol, caffeine or prescription drugs; a disrupted sleep pattern due to work schedule changes, travel or family illness; and physical changes that occur with aging. Two other causes, sleep apnea (a temporary cessation of breathing) and nocturnal myoclonus (called "restless legs syndrome," which is an involuntary kicking and thrashing of the legs), are best handled by a licensed health professional.

A great many OTC and prescription medications to induce sleep are also designed to treat symptoms such as anxiety and pain, and effectiveness may vary. Perhaps worse, OTC medications can cause side effects such as constipation, urinary retention, dry mouth and vasoconstriction of the eyes, which can interfere with contact lens use.²

That's where naturopathic remedies can make a difference. They offer relief without disabling side effects, although as with all medications, there are some possible mild side effects, some contraindications and some cautions about dosage. Not all natural sleep remedies are totally safe.

It's a good idea to ask your customers a simple question: "Why can't you sleep?" Their answer should guide you toward a suggestion.

Step One: Proper Sleep Habits The least invasive help you can give your customers is advice on how to sleep well. It's best to follow the same bedtime ritual each night, with a regular bedtime, and reserve the bedroom only for bedroom activity--no reading, watching television or working in bed. Advise customers to equip the bedroom for comfort: turn lights out, use room-darkening shades and lower the temperature to 65 degrees. Simple relaxation techniques, such as taking an herbal bath (lavender or hops work best) or burning a lavender- or vanilla-scented candle, may also help. The flame of the candle, combined with the soothing scent, prompts the mind and body to calm themselves.³ Used regularly, these scents become the body's signal for relaxation.⁴

The amount of sleep needed varies by individual. Most people need between six and eight hours of sleep each night. Contrary to popular belief, older adults need the same amount but are likely to sleep fewer hours at a time before waking.⁵

Early morning sleeplessness may simply mean the body is ready to get up, according to Mary Shemo, M.D., who is in private practice in Charlottesville, Va. Whatever the hour, rather than lying there frustrated, she says, it's best to get up and do something until sleepiness returns.

If proper sleep habits fail to restore or improve sleep patterns within two weeks, naturopathic remedies are an excellent next step. The method to recommend depends on the preferred natural treatment and the type of problem.⁶

* In general, insomnia is an inability to get enough sleep to feel rested and refreshed the next day.

* Mild or transient insomnia is occasional trouble falling asleep or a briefly disrupted sleep pattern that lasts two weeks or less.

* Moderate, or short-term, insomnia lasts two to three weeks and has several possible causes--such as physical stress from long illness or chronic pain. Anxiety over work or finances also can lead to similar symptoms.

* Chronic insomnia is sleeplessness that disrupts slumber almost every night; if it persists longer than three weeks, a consultation with a health care professional may be warranted.

* Jet lag--which can result from traveling across two or more time zones--also leads to insomnia.
Fortunately, restful sleep patterns are often easily restored. And there are many nonaddictive natural remedies suitable for use on a regular basis without side effects.

Note: Sleep-enhancing herbs and homeopathic remedies should not be taken in conjunction with OTC sedatives.

Common Sleep Remedies Below are the most common remedies for insomnia, listed in order of increasing potency.

* Chamomile (Matricaria camomilla): Chamomile tea, comprised of the dried flowers and leaves of this common plant, can be sipped half an hour before going to bed as a convenient, effective sleep aid. It is especially helpful for mild or transient insomnia.⁷ Its ability to relieve anxiety is attributed to chrysin, a flavonoid component.⁸ Passionflower (Passiflora incarnatus), which also contains chrysin, has been observed to have a similar effect.⁹

Note: Hay fever sufferers who sneeze from ragweed and its cousins the chrysanthemum and aster may also react similarly to chamomile.

* Lavender (L. angustifolia and others): The essential oil of this popular flowering herb has been demonstrated to depress the central nervous system in a way comparable to hypnotics or tranquilizers.¹⁰ Most commonly used in cosmeceuticals and aromatherapeutic preparations, lavender oil can be applied topically to relax the muscles or its aroma may be inhaled for a calming effect.¹¹ Lavender tea before bedtime is also useful.

Note: Allergic contact dermatitis has been noted in some patients using lavender products externally.

* Valerian Root (Valeriana officinalis): The roots and rhizomes of valerian are dried to produce this commonly available herb. Studies suggest that valerian is by far the best natural solution for insomnia for most people. Research by P.D. Leatherwood, Ph.D., and F. Chauffard, Ph.D., at Nestlé Research Laboratories in Switzerland, established that 450 mg of valerian in an aqueous extract is the optimum dose as an insomnia treatment; a higher dose results in grogginess without increasing effectiveness.¹² Leatherwood and colleagues, in a double-blind crossover study of 128 subjects, also found valerian root to be effective for improving quality of sleep in general.¹³

Valerian has an effect on the body similar to that of benzodiazepine (an active ingredient in Valium(TM)), but without dulling effects or next-day lethargy. Approved by the German Federal Ministry of Health as a calming sleep aid and widely recommended for treating anxiety-related sleep problems,¹⁴ it is entirely nontoxic. Past concerns about toxicity centered on reports that the valepotriates contained in the root were cytotoxic.¹⁵ However, P.R. Bradley, writing in the British Herbal Compendium, explains that they are unable to cross the blood/brain barrier. They also disintegrate rapidly into nontoxic metabolites,¹⁶ so there is little risk to the consumer, providing persons currently taking sedative drugs or antidepressants take valerian only under the supervision of a health care professional. Unlike prescription sedatives, valerian does not impair the ability to drive or operate heavy machinery; nor does it exaggerate the effects of alcohol.¹⁷

Curiously, valerian can act as a delayed stimulant for some individuals, initially calming them down only to energize them by the wee hours--a problem for those people seeking a nighttime sleep remedy. Some professional herbalists suggest that taking fresh valerian root extract is less likely to cause such a reaction than extract from dried valerian.

* California poppy (Eschscholtzia californica): This flowering plant has a long history of use as an insomnia treatment. Unlike its cousin, the Opium poppy, this flower does not contain the narcotic morphine, though its structure is similar. Unfortunately, there have been very few clinical studies on California poppy's effects in humans, and an optimum dose has yet to be determined.¹⁸

* Kava (Piper methysticum): A common beverage ingredient in the South Seas, kava roots and rhizomes contain dihydropyrones that promote muscle relaxation and ease the way to sleep without sedation.¹⁹

In a 1996 double-blind controlled study of 58 patients, E. Lehmann, M.D., found that 100 mg three times a day of kava extract standardized to 70 percent kava lactones resulted in a significant decrease in anxiety as measured with the Hamilton Anxiety and Clinical Global Inventory scales.²⁰ Someone who is having problems sleeping due to anxiety or muscle tension (such as back spasm) may find kava useful.

Note: Alcohol intensifies kava's effects and therefore may cause sedation.

Kava is available commercially in the United States as a tea and in capsule form. Minor skin irritation is an occasional side effect, and some users experience muscle weakness and visual disturbances until they discontinue use.²¹

* Melatonin: This hormone, which occurs naturally in the body, has proven effective as a supplement for short-term uses such as resetting the body clocks of shift workers and travelers or treating occasional insomnia.²² Melatonin is released nightly by the pineal gland to signal the body to sleep. As we age, this gland produces less than the normal 0.3 mg/day, according to Richard Wurtman, M.D., professor of neuroscience at Massachusetts Institute of Technology (MIT) in Cambridge, Mass.

Synthetic melatonin supplements routinely list dosage at 3 mg or more--at least 10 times the amount that occurs naturally in the body. Customers would be wise to use well below that amount: 0.5 to 1.5 mg maximum (this will require cutting the tablet into pieces). Larger doses and long-term use may exacerbate depression.²³

Note: Melatonin is not appropriate for children younger than age 12, whose bodies naturally produce enough of this hormone; a cup of chamomile tea, however, is an ideal sleep aid for youngsters.

To combat jet lag, experts suggest using melatonin to reset the body clock en route. After takeoff, travelers should set their watches to their destination time. When the watch indicates it's two hours before normal bedtime, they should take 1.5 mg of melatonin, then, if possible, sleep on the plane. Taking melatonin for the first day or two after arrival can help adjust the body clock further.

Homeopathic Alternatives Homeopathy, based on the premise that "like cures like," traditionally takes a constitutional approach, factoring the patient's health history, family background and emotional state into the healing equation. The essential difference between homeopathic and other treatments is dilution: These remedies contain very small amounts of the active ingredient--e.g., the atropine in belladonna (Atropa belladonna). The smaller the amount, the more potent practitioners believe a remedy to be.²⁴

The nature and possible causes of a patient's sleeplessness is an integral part of homeopathic treatment.

* Pulsatilla (Anemone patens): When repetitive thoughts produce anxiety-related insomnia, then pulsatilla--derived from the poisonous pasqueflower, also known as windflower--is the traditional homeopathic remedy. Homeopathic physicians also use pulsatilla to treat patients who tend to be overemotional or prone to temper tantrums.

* Coffea: Though the caffeine in coffee from the coffee bush (Coffea arabica) is generally thought of as a stimulant, in homeopathy, its properties are used in minute amounts to ease the way to sleep when excitement arises after hearing good or bad news.

* Nux vomica: As its name suggests, Nux vomica, or "poison nut," is appropriate for indigestion-related sleeplessness. Derived from the strychnine-containing seeds of the Strychnos nux-vomica tree, this popular hangover remedy is often used to counteract other substances when sleeplessness is caused by caffeine (as from coffee, tea or cola drinks), alcohol or drugs.²⁵

A good night's sleep is essential to total health. Without it, our bodies' functioning is impaired and work and home life suffer.

Avoiding OTC tranquilizers gives your customers a chance to awaken refreshed and alert, without the grogginess and risk of addiction or accidental overdose associated with OTC sleep aids and prescription tranquilizers. Encouraging them to consider all aspects of their life and health will promote long-term well being.

Remind customers that physical activity during the day can help make for better sleep since the endorphins released during exercise lift the spirit and relieve anxiety.

As with any natural remedy, your customers may need to try a few options before discovering one that works. Your informed advice can point the way.

Mary Cole Marquis, R.Ph., is a practicing pharmacist and herbalist at Medical Arts West Pharmacy. Amy Lemley is a freelance health and psychology writer. Both authors live in Charlottesville, Va.

REFERENCES
1. "Getting a Good Night's Sleep," Tylenol(TM) Health Advisor (Series 2): 3-4. McNeil Consumer Products Co., 1994.

2. Walsch, J.K., Engelhardt, C.I. Journal of Clinical Psychiatry (Supplement), 53: 10-8, 1992.

3. Shuster, J. Pharmacy Times: 67-71, Aug. 1996.

4. Benson, H. The Relaxation Response. New York: Morrow, 1975.

5. Kuntz, J. et. al., eds. The American Medical Association Family Medical Guide: 20, 76. New York: Random House, 1987.

6. American Sleep Disorders Association, Diagnostic Classification Steering Commitee, Rochester, Minn., 1990.

7. Tyler, Varro E. The Honest Herbal: A Sensible Guide to the Use of Herbs and Related Remedies. 3d ed: 83-85. New York: Pharmaceutical Products Press, 1993.

8. de Stein, V.H., Wolfman, C., et al. Planta Med, 61: 213-6, 1995.

9. Wolfam, C., Viola, H., et al. Pharmacological Biochemical Behavior, 47: 1-4,1994.

10. Hardy, M. et al., Lancet, 346: 701, Sept 9, 1995.

11. The Review of Natural Products: 1-2. St. Louis, Mo.: Facts and Comparisons, June 1989.

12. Leatherwood, P.D., Chauffard, F. Planta Med, 51: 144, 1985.

13. Leatherwood, P.D. Planta Med, 51: 144, 1985.

14. Foster, Stephen. Valerian: 6 (Botanical Series No. 312). Austin, Texas: American Botanical Council, 1996.

15. Bounthanh, C., et al. Planta Med, 41: 21, 1981.

16. Bradley, P.R., ed., British Herbal Compendium: 1. Dorset, England: British Herbal Medicine Association.

17. Albrecht, M., Berger, W., et al. Zeits Allegmeinmen, 71: 1215-221, 1995.

18. Schafer, H.L., et al. Arzneim Forsch Drug Res, 45: 124-26, 1995.

19. Holm, E., et al. Arzneimittelforschung, 41 (7): 673-83, 1991.

20. Lehmann, E. et al. Phytomed, 3: 113-9, 1996.

21. The Review of Natural Products: 1-2. St. Louis, Mo.: Facts and Comparisons, Nov. 1996.

22. Klepacki, L. American Druggist: 44-45, Sept. 1996.

23. Pray, S.W. U.S. Pharmacist: 18-19, July 1996.

24. Cummings, S., Ullman, D., Everybody's Guide to Homeopathic Medicines: 250-51. New York: G.P. Putnam's Sons, 1991.

25. Ullman, D. A Guide to Homeopathic Medicine for Pharmacists: 17. Springville, Utah: Murdock Healthcare, 1993.

< Prev		Next >

[ Back ]

Registration/Login

Categories
Health Concerns
Brands

Vitamin Trader - Healthy Discounts on Quality Vitamins