What are the best self-help cures for insomnia?

Hi rena-333-ga,

First off, I would like to say that I'm not a physician and no part of
my answer should be construed as medical advice.

Insomnia is the inability to fall asleep or to remain asleep for the
entire night.

Sometimes insomnia is due to temporary disruptions like jet lag, a
change in work shift, or a stressful or traumatic life situation. 
Other reasons could be age (elderly), asthma (bronchocilators may
cause it), or excessive computer work.

There may be an underlying physical cause for insomnia like
gastroesophageal reflux or heart disease.  Therefore it is  a good
idea to consult a physician about  it.

These are some of the classic signs of insomnia:

	- not feeling refreshed after sleep
	- inability to sleep even when tired
	- daytime drowsiness, fatigue, irritability, or difficulty concentrating
	- anxiety as bedtime approaches

http://www.umm.edu/altmed/ConsConditions/Insomniacc.html#Signs


Here are some recommendations for self-help behavioral regimens for insomnia:

	- go to bed only when sleepy
	- establish a consistent bed and wake-up time,
	- get out of bed after lying awake for more than 15-20 minutes,
	- avoid reading, watching TV, eating, worrying and other
sleep-incompatible behaviors in the bed and bedroom
	- try not to nap, especially in the evening
	- keep the bedroom cool, well ventilated, quiet, and dark
	- don't drink fluids just before bedtime
	- eat a carbohydrate snack like cereal or crackers just before bedtime

http://www.americaninsomniaassociation.org/treatment.htm

Some dietary supplements and herbs that may be effective in inducing
drowsiness are:

	- L-tryptophan and 5-hydroxytryptophan (5-HTP) 
	- valarian (Valeriana offininalis)
	- kava kava (Piper methysticum) 

http://www.umm.edu/altmed/ConsConditions/Insomniacc.html#NutritionDiet


Melatonin, a hormone once in the news as a sleep-aid miracle, has lost
some of its luster. A US government review of many melatonin studies
showed that it does not help for insomnia due to jet lag or shift
changes.  There were not enough well-designed studies to show whether
melatonin helps in other types of insomnia.  Therefore, the National
Institutes of Health has set up a careful study for the use melatonin
in the elderly.

Non-prescription sleep-inducing aids such as diphenhydramine
(Benadryl) may be used safely for up to four weeks according to the
University of Maryland's health site.

http://www.healthsystem.virginia.edu/uvahealth/news_womenshealth/0502wh.cfm#Little_Sleep_Benefit_From_Melatonin__Study_Shows

http://www.clinicaltrials.gov/show/NCT00230737

http://www.umm.edu/altmed/ConsConditions/Insomniacc.html#Medications

I hope it's not you who suffer from insomnia, but if it is, I do hope this helps.  

All the best, 

Alanna-ga

Search terms: insomnia site:.org
://www.google.com/search?q=insomnia+site%3A.org&start=0&start=0&ie=utf-8&oe=utf-8&client=firefox-a&rls=org.mozilla:en-US:official

insomnia melatonin site:.gov
://www.google.com/search?q=insomnia+melatonin+site%3A.gov&start=0&start=0&ie=utf-8&oe=utf-8&client=firefox-a&rls=org.mozilla:en-US:official

insomnia site:.edu
://www.google.com/search?q=insomnia+site%3A.edu&start=0&start=0&ie=utf-8&oe=utf-8&client=firefox-a&rls=org.mozilla:en-US:official

Have you tried melatonin? It's very safe and works well.

Or if you're looking for something natural, you can do what I do and
go to your local herb shop and get some sort of concoction containing
hops, chamomille, valerian, jamaican dogwood, etc.  I'm sure the
person there will be more than willing to help you with what you need,
and proportions.  They may even have a concoction already.  The one at
my locale is "Very Strong Nervine Tea" (though I added some more
valerian and j. dogwood for that extra kick since I'm pretty stubborn
about not falling asleep at times ;).  Hope this helps!

Drink warm milk...works same way as eating turkey.
Foods that are dense and relatively rich in protein and fats help make you sleepy.

My favourite is Temazepan, a short half life variation of Valium.
- washed down with a few glasses of red wine, I sleep and wake up just fine
- first discovered it when it was recommended for long haul

The protein idea also works, I find combining it with carbohydrates is
pretty effective.

Valeriun is interesting, for best results make a tisane (tea)

If infrequently used, a small quantity of Asparin seems to help, but
I'm wary of building up a resistance.

I believe that Serotonin, as well as Melotonin, has an effect, bananas
are slow releasers of Serotonin

I also find that chilli helps quite a lot

In the UK there is something called Horlicks, basically malt, that is fairly good

Obviously, the best solution is the simplest one, any nurse can provide it.

Another natural remedy for insomnia is to soak in a hot tub 1 hour and
a half hour before you retire to bed. The warm water will raise your
body's temperature, then cause it to cool, which often acts as a
signal to the body that it is time to rest. As well, the body's
capacity to relax is increased after you leave the tub. Check out my
complete article on dealing with insomnia at
http://www.greatbodyat50.com . Click on Mind/Body Works.