Insomnia-difficulty falling asleep, difficulty staying asleep, and/or poor sleep quality-is one of the most
common sleep disorders.1
Insomnia is a common complaint affecting approximately 10 - 17% of the adult U.S. population. The total cost of insomnia, including treatment, lost productivity and insomnia-related accidents, may exceed $100 billion per year. Despite the epidemic proportion of such disorders, the overwhelming majority of the sleep disorder sufferers remain undiagnosed and untreated.2
Sleepiness has been identified as the cause of a growing number of transportation and industrial catastrophes with approximately 100,000 automobile accidents resulting in numerous fatalities and injuries every year. The Chairman of National Commission on Sleep Disorder Research vividly crystallized these sleep-health issues:
"What we are dealing with here are two gigantic problems for our society. An epidemic of undiagnosed and untreated sleep disorders; and pervasive sleep deprivation with all its consequences for errors, accidents, disability, damages and death."2
Causes of Insomnia
According to an article from MayoClinic.com there are many factors that cause insomnia.3 They include:
� Stress
� Anxiety
� Depression
� Medications
� Caffeine, nicotine and alcohol
� Medical conditions
� Change in your environment or work schedule
� Poor sleep habits
� "Learned" insomnia
� Eating too much late in the evening
� Aging
So what are our options if we are suffering from insomnia? Treatment options include prescription medications, behavior and lifestyle changes, and alternative therapies, which include exercise, massage and touch therapies, meditation, herbs and aromatherapy, just to name a few. Western medical approaches often stress the use of prescription medications for a short time to help the patient get some rest, while behavior and lifestyle changes can help over the long term. Side effects associated with prescription sleeping pills include dizziness, facial swelling, headache, gastrointestinal problems, such as bloating, abdominal pain, constipation, and nausea; prolonged drowsiness, severe allergic reaction and sleep behaviors, such as sleep-driving and sleep
eating.4
According to Ayurveda, sleep is one of the pillars of health-so when sleep is disturbed, it represents a basic disruption of physiological stability. Even though sleep, in a purely technical sense, can be attained through the use of tranquilizers or other medications, we've seen that loss of consciousness by artificial means will not achieve balance in the body.5 From an Ayurvedic perspective there are many complementary approaches that are helpful in the treatment of insomnia. These lifestyle approaches include herbs and aromatherapy, meditation, relaxation techniques, sound therapy, exercise and yoga, massage and good sleep hygiene.
In the following months I will address these complementary approaches in my newsletter. This month I'll address herbs and aromatherapy.
Herbs are used extensively in Ayurveda and are considered food supplements. With regard to insomnia, herbal supplements are used as part of an overall strategy that includes creating balance in the physiology at all levels-body, mind, and spirit.5 Some herbs that are especially good for treating insomnia are valerian, lemon balm, ashwagandha and lavender.
Valerian (Valeriana officialis) is thought to work by increasing the brain levels of GABA. Its efficacy has been demonstrated in numerous studies. Some people notice
the effects right away, but it can take 2-3 weeks to see the full results. Valerian can be taken as pills or tea, though most people do not find the taste very pleasant.6
Lemon balm (Melissa officinalis), also known as melissa, is a traditional folk remedy for sleep problems. It inhibits the breakdown of the sedative neurotransmitter GABA and possibly acetylcholine. Many herbal sleeping pills contain lemon balm, but few clinical trials have been done. One found the combination of valerian and lemon balm effective and very well tolerated for sleeping problems and restlessness in children. Lemon balm can also be used as a tea.6
Ashwagandha (Withania somnifera) is a valued tonic herb in Ayurvedic medicine, also known as "Indian ginseng". It has some immunostimulant properties, but is also a good herb for sleep - even its Latin name means "sleep-inducing". It may work by increasing brain levels of GABA and acetylcholine.6
Aromatherapy is the ability to use essential oils to improve both your physical and emotional wellbeing. These essential oils can improve many things for you from alleviating headaches and anxiety to helping you relax and sleep. Essential oils are distilled from various plant materials including bark, flowers, berries, leaves or fruit. Essential oils are reasonably priced and available at your local grocery store or from any health shop. The top five are lavender,
chamomile, bergamot, sandalwood and mandarin. 7
Lavender
In folklore, pillows were filled with lavender flowers to help restless people fall asleep. Scientific evidence suggests that aromatherapy with lavender may slow the activity of the nervous system, improve sleep quality, promote relaxation, and lift mood in people suffering from sleep disorders. Studies also suggest that massage with essential oils, particularly lavender, may result in improved sleep quality, more stable mood, better concentration, and reduced anxiety. In one recent study, people who received massage with lavender felt less anxious and more positive than those who received massage alone.8
References
1. "Are You Sleeping Enough for Your Health? Ayurveda, Stress and Insomnia."
Maharishi Ayurveda. The Council of Maharishi Ayurveda Physicians. 25 September 2010 <http://www.mapi.com/ayurveda_health_care/newsletters/ayurveda_stress_insomnia.html>
2. Ahmed, M.D. F.C.C.P, Mansoor, "Sleep Disorders - A Serious Public Health Issue". Holisticonline.com. 7 October 2010. <http://www.holisticonline.com/Remedies/Sleep/sleep_sleep-disorders-ahmed.htm>
3. Mayo Clinic Staff. "Insomnia: Causes". Mayo Clinic. 8 January 2009. 29 October 2010. <http://www.mayoclinic.com/health/insomnia/DS00187/DSECTION=causes>
4. "Insomnia: Prescription sleeping pills: What's right for you?". Mayo Clinic. 8 December 2009. 7 October 2010. <http://www.mayoclinic.com/health/sleeping-pills/SL00010>
5. Chopra, M.D., Deepak. Restful Sleep: the complete mind/body program for overcoming insomnia. New York: Harmony Books, 1994.
6. Haavisto, Maija. "Herbs for Sleep: Natural Alternatives For Insomnia and Other Sleep Disorders". Suite101. 8 October 2008. 28 September 2010. <http://www.suite101.com/content/herbs-for-sleep-a74376>
7. "The Top Five Aromatherapy Scents for Relaxation and Sleep". Aromanaturals. 24 October 2010. <http://www.aromanaturals.net/aromatherapy-scents-for-relaxation-sleep.htm>
8. "Lavender". University of Maryland Medical Center. 12 March 2009. 24 October 2010. <http://www.umm.edu/altmed/articles/lavender-000260.htm>
