Insomnia: How is it treated naturally?

What is insomnia?

Insomnia is a condition in which a person has difficulty sleeping or maintaining sleep.

How is it classified?

It is often classified on the basis of etiology as primary, when it is not due to any physical or mental condition or any environmental cause, and as secondary, when a physical or mental condition such as e.g. major depressive disorder. [1]

What are the different types of insomnia?

It is divided into chronic, when the symptoms appear at least 3 times/week and for at least 3 months and in short-term. [2]

Chronic

Some people with chronic insomnia have an inability to sleep that can be persistent or recede and recur with some episodes.

Chronic insomnia has many possible causes, some of which are:

• Anxiety
• Sleep schedule changes
• Persistent nightmares
• Emotional disorders
• Underlying physical or neurological problems

It usually occurs in people of all ages and more specifically in women.

Research has shown that insomnia in the general population amounts to 25% and in fact affects about 50% of people over 65 years. [3]

Now, scientists, regardless of classification, consider it as a single nosological entity and treat it as a disease.

Short-term

This is a brief episode of difficulty sleeping and is often due to a stressful event, such as the loss of a loved one or a disturbing medical diagnosis.

This form of insomnia can last less than three months and is treated when the person recovers mentally from the stressful event that caused them sleep problems. However, in some cases insomnia can turn into years.

Acute episodic insomnia affects all ages, as it can affect children and adults. It is more common in women, while it can occur during pregnancy and menopause.

What are its symptoms?

Symptoms of insomnia may include:

• Difficulty falling asleep
• Waking up during the night
• Waking up very early in the morning
• Feeling tired after a good night’s sleep
• Daily fatigue or drowsiness
• Increased irritability, depression or anxiety
• Distraction or difficulty memorizing
• Prone to accidents and mistakes
• Constant sleep worries

What are its causes?

Some of the causes of insomnia are:

Anxiety

Anxiety disorders, post-traumatic stress, as well as worries about work, study or health keep the mind awake at night, leading to insomnia.

Caffeine

Although the stimulant effect of coffee is known, it is ignored by many. Research has shown that consuming caffeine within 6 hours before bedtime reduces the duration of sleep by at least an hour, while also affecting its quality.

Eating late at night

Eating before bed is often associated with difficulty sleeping. A light snack (digestible vegetables or a portion of fish) is ideal, but if you eat enough, it can cause indigestion.

A 2011 study of 27 women and 25 men found that overnight food intake was associated with adverse effects on the sleep quality of healthy individuals. However, more studies are needed to clarify the true effect of food intake on sleep. [12]

Underlying diseases

Finally, some conditions such as cardiovascular diseases (coronary heart disease, arrhythmias), respiratory disorders (COPD, asthma, nasal obstruction of various etiologies), chronic neuropathic pain, gastrointestinal disorders (GOP), ), urinary disorders (polyuria-frequency of various etiologies), as well as diseases of the nervous system (Parkinson’s) can cause insomnia.

Hormonal changes

Changes in certain hormone levels can cause insomnia. Women are more prone to “bad” sleep on menstrual days due to pain and mood swings. In addition, pregnancy and elevated progesterone levels can increase toilet visits, thus intensifying insomnia. It can also occur in women during the perimenopausal period (premenopausal period) due to low levels of estrogen and progesterone. [4]

What are the effects of insomnia?

Insomnia can greatly affect a person’s daily life. It can lead to fatigue, inability to concentrate, mood disorders and reduced performance in activities (work, study).

In addition, neuroimaging has shown structural brain changes and differences in brain perfusion in patients with insomnia. It can also worsen any cardiovascular disease, cause emotional distress, or even depression.

Finally, deprivation and poor sleep quality are associated with weight gain and the development of diabetes.

How to treat insomnia in a natural way?

Nutrients

Supplementing our body with certain nutrients can bring about this adjustment of the biological clock that you desire, in order to fight insomnia in a natural way.

Some of these items are:

• Magnesium

On a chemical level, magnesium helps with the sleep process by activating the parasympathetic nervous system, the system responsible for relaxation and calm. In addition, it regulates neurotransmitters, which send signals throughout the nervous system and brain, as well as the hormone melatonin, which guides sleep-wake cycles. [6], [7]

At the same time, magnesium interacts – activates the receptors of a neurotransmitter called γ-aminobutyric acid (GABA). GABA helps to deal with the feeling of stress and prepares the body for sleep. In addition, along with the reduction of stress hormones, it contributes to muscle relaxation.

• Melatonin

Melatonin is a hormone produced by the pituitary gland of the brain and is often referred to as the sleep hormone. It is primarily responsible for regulating the circadian rhythm of the body and for managing the natural sleep cycle. A study in 50 people with insomnia showed that taking melatonin two hours before bedtime helped patients fall asleep faster and improve overall sleep quality.

Another large analysis of 19 studies in children and adults with sleep disorders found that melatonin reduced the time it took for a person to fall asleep, increased overall sleep time, and improved quality. [8]

Herbs

Herbal teas are popular choices when it comes to relaxation and sleep.

Below are the most common herbs for treating insomnia.

• Valerian

Valerian root contains a number of compounds that can promote sleep and reduce stress. These include valeric acid, isovaleric acid and a variety of antioxidants. Valerian has been studied for its interaction with gamma-aminobutyric acid (GABA). Valerian acid has been found to inhibit the breakdown of GABA in the brain, resulting in a feeling of calm and promotes sleep. [10], [11]

• Passionflower

Studies on passionflower (passiflora incarnata) or passionflower (fruit of passion) show that it can help relieve insomnia and stress. It appears to increase gamma-aminobutyric acid (GABA) levels in the brain. This compound reduces brain activity, which can lead to relaxation and better sleep quality. [9], [10]

In a study published in the Phytotherapy Research Trusted Source, participants drank a daily dose of passionflower herbal tea. After seven days, they reported improvements in the quality of their sleep. Researchers suggest that passionflower may help adults manage mild sleep disorders.

• Chamomile

Chamomile has been used against insomnia for many years. Chamomile is a drink that calms and heals us, thanks to its anti-inflammatory and anxiolytic properties.

Chamomile contains an antioxidant called apigenin. This substance binds to specific receptors, thus reducing the symptoms of anxiety in order for sleep to occur. [13]

• Lavender

Since ancient times, Greeks and Romans added lavender to their baths and breathed in its soothing aroma.

Today, many people choose lavender drink to calm their nerves and improve their sleep. According to studies, lavender, whether consumed as a beverage or used as an essential oil, causes drowsiness.

A study of 67 women with insomnia after 20 minutes of inhaling lavender essential oil twice a week for 12 weeks found a reduction in their heart rate and an improvement in their sleep quality. [14] Therefore, lavender has a positive effect on the central nervous system of the individual.

• Lemon balm

Lemon balm is an aromatic herb known for its anxiolytic properties.

In addition, it has been shown to naturally increase GABA (γ-aminobutyric acid) levels in mice, suggesting that it may act as a natural sedative. [15]

It contains chemicals that seem to have a calming effect on the body, while it can reduce the growth of certain viruses. Therefore, if you have chronic sleep problems, a drink of balsam before bed can help you.

Helpful tips

What to do:

• Go to bed and wake up at the same time every day
• Relax at least 1 hour before bedtime. Try a relaxing bath or yoga exercises
• Make sure your bedroom is dark and quiet
• Exercise regularly throughout the day
• Make sure your mattress, pillows and covers are comfortable

What not to do:

• Avoid heavy and rich dinners
• Do not sleep during the day
• Do not use electronic devices (TV, mobile phone, etc.) before going to bed at night
• Limit caffeine and alcohol, especially at night
• Skip physical activity at least 4 hours before bedtime

After all, how much sleep do we need?

Depending on the age group, sleeping hours vary:

• Adults (18-64 years old): 7 to 9 hours
• Children (6-12 years): 9 to 13 hours
• Infants and toddlers (0-5 years): 12 to 13 hours

Sleep is undoubtedly a prerequisite for good human health. That is why we must take insomnia seriously and seek help to reverse this situation.

References

1. Sleep Disorders: Insomnia
2. Advances in the management of chronic insomnia
3. Insomnia in the Elderly: A Review
4. Sex Differences in Insomnia: from Epidemiology and Etiology to Intervention
5. [Long-term HRV analysis shows stress reduction by magnesium intake]
6. Biorhythms and possible central regulation of magnesium status, phototherapy, darkness therapy and chronopathological forms of magnesium depletion
7. Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders
8. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality
9. Effect of acute psychological stress on prefrontal GABA concentration determined by proton magnetic resonance spectroscopy
10. Reduced brain GABA in primary insomnia: preliminary data from 4T proton magnetic resonance spectroscopy (1H-MRS)
11. Valeriana officinalis root extract suppresses physical stress by electric shock and psychological stress by nociceptive stimulation-evoked responses by decreasing the ratio of monoamine neurotransmitters to their metabolites
12.  Relationship between Food Intake and Sleep Pattern in Healthy Individuals
13. Chamomile: A herbal medicine of the past with bright future
14. The effect of lavender aromatherapy on autonomic nervous system in midlife women with insomnia
15. Effects of Melissa officinalis L. (lemon balm) extract on neurogenesis associated with serum corticosterone and GABA in the mouse dentate gyrus