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Alternative insomnia treatments
Note that you should always tell your doctor when you try alternative
treatments, and any combination of herbs with OTC sleep aid preparation
or prescription sleeping pills. Herbal supplements are not always
are safe as you might think. Some people have allergies, and the herbal
supplement industry is not nearly as regulated as the pharmaceutical
companies are. The dosages printed on the bottles are notoriously
unreliable.
Warm baths
Some people find these relaxing. They can help relax the muscles
and promote sleep. It is possible that the thermoregulation system,
so tied into the sleep cycle, is affected by the warmth.
Acupuncture
Some people swear by the ancient practice of acupuncture for a range
of maladies, including insomnia. There is no scientific evidence for
the effectiveness of acupuncture. A recent
meta-study (evaluation of other studies) at Emory University concluded
that although most showed some positive effects of accupuncture, the
studies were not set up according to scientific standards and their
results could not be accepted as scientifically valid.
Similarly, a
meta-study by Penn State psychiatrists found that acupuncture
studies were for the most part flawed (a common occurrence in alternative
medicine investigations) but that the available evidence did support
efficacy of the procedure for alleviation of insomnia. They called
for a larger, more systematic study of acupuncture for sleep disorders.
Herbs
Passionflower
Passionflower is a vine native to Europe that no grows in the United
States also. Herbal supplement companies put extracts into capsules
and make it into tea-like preparations. Passionflower is used by enthusiasts
for anxiety and insomnia.
Chamomile
Chamomile is an ancient remedy for a range of problems. The flowers
are dried and crushed and infused into a tea. Some people are allergic
to it.
Lavender
Extracts from this shrub are used for aroma enhancement in a range
of consumer products. It is also used for aromatherapy for insomnia.
Valerian
Note that a US government report in 2005 found that valerian had
no significant effect in helping people get to sleep. More
on valerian. A German study showed a slight benefit to children
treated with a combination of valerian and lemon balm.
Traditional Chinese Medicine
A Beijing
University study found traditional Chinese medicine (herbs) were
useful in treatment of senile dyssomnia. Compared to modern medicine,
the success rate was about the same and the side effects were lesser.
Ancient sleep aids
Fried lettuce is a French folk remedy for insomnia, while sea slug
entrails is a Japanese folk remedy. In the American South, peppermint
tea is said to help people fall asleep, and another custom in the
United States involves eating a raw onion before bed. Warm milk is
of course a well known sedative, allegedly because it contains the
amino acid tryptophan. Researchers have found, however, that the effect
of tryptophan per se may be overrated. UCLA researchers found that
tai chi, the Chinese martial art practice, can help sleep quality
and duration in older people.
The ancient Greeks and Egyptians knew about opium, and used it to
induce sleep. (Representations of the Greek sleep god Hypnos often
featured a poppy flower.) Of course, opium contains opiates, which
were later refined and abused for recreation and used as anesthesia.
Doctors would not recommend opiates for sleep today except in the
most extreme circumstances. Herbal remedies used by Europeans included
mandrake, mandragora, and henbane. These could be classified as hypnogogic
plants, although they are not as powerful as opium.
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