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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 over-the-counter 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.
The federal National Health Interview Survey conducted in 2002 and
2007 found that only 1 to 2 percent of respondants used so-called
omplementary and alternative medicine for insomnia in the previous
year. The same survey found over 17 percent of respondant reported
insomnia.
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. There does not seem to be any scientific evidence it helps
with insomnia.
Lavender
Extracts from this shrub are used for aroma enhancement in a range
of consumer products. It is also used for aromatherapy for insomnia.
Kava
A drink made from the roots of the kava plant has been used in ceremonies
in the Pacific Islands for centuries. Some have used Kava for insomnia
and to relieve stress, but the FDA has issued a warning that kava
preparations pose a risk of liver damage.
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. Valerian is
often marketed in combination mixtures with other herbs.
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.
Melatonin is probably the most widely known plant product used for
insomnia. We have a separate page
on melatonin.
A recent meta-study
by University of Melbourne researchers found that alternative medicine
evalutations did not live up to the standards of formal science.
Victorian Times
Magnets were popular sleep aids in the nineteenth century. The magnets were sometimes put in the pillows or bed. There is no reason to think this therapy will have any benefit. One newspaper in the 1800s recommended insomniacs apply soap to their heads and sleeping with the soap on. The American Housekeeper's Encyclopedia recommended applying a wet cloth to the wrist. There were also liquids and pills marketed for all sorts of maladies - this was the era of "snake oil" before modern government regulation and a vocal medical establishment. Chloral hydrate began to be used in this time period, and it is still used today (although rarely.)
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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