Alternative Treatments for Insomnia
Alternative therapy encompasses a variety of disciplines that include everything from diet and exercise to mental conditioning and lifestyle changes. Examples of alternative therapies include acupuncture, guided imagery, yoga, hypnosis, biofeedback, aromatherapy, relaxation, herbal remedies, massage and many others.
Complementary medicine is essentially alternative medicine that is taken along with conventional treatments.
Some alternative therapies used to treat insomnia include Supplements, Acupuncture, Relaxation & Meditation, and Exercise.
Herbal Supplements
Valerian root
Some studies have suggested that the root of valerian (Valeriana officinal is) helps with the onset of sleep and with sleep maintenance. However, more research is needed before a final conclusion can be made about the safety and effectiveness of valerian for insomnia.
Chamomile
Chamomlieis another commonly used herb for the treatment of insomnia. The FDA considers chamomile to be safe and the herb has no known adverse effects.
Other herbs
Promoted as effective sleep remedies include passionflower, hops, ginseng, lemon balm and skullcap.
The German government has approved certain herbs (valerian, hops and lemon balm) for the relief of sleep problems. However, clinical studies to evaluate the effectiveness and safety of herbs are scarce. More information is required before these herbs can be recommended as a first line of treatment against insomnia.
Since herbal supplements can interact with certain medications, always inform your health care provider if you are using any herbal supplements.
Melatonin ~
Melatonin is a hormone that is made by a gland in the brain in humans and produced in animals as well as plants. Although the effects of melatonin are complex and poorly understood, it plays a critical role in the regulation of the sleep-wake cycle and other circadian rhythms. Melatonin has been studied as a possible treatment for circadian rhythm disorders and may be helpful in decreasing sleep disturbances caused by jet lag.
Best Time to Take Melatonin?
Melatonin Supplements May Work Best When Body Isn’t Releasing Melatonin
Studies of melatonin supplements have shown mixed results. The new report, published in the journal Sleep, shows that taking melatonin 30 minutes before bedtime improved sleep efficiency — but only when people’s bodies weren’t making melatonin at the time.
Adverse effects of melatonin are minimal, but long-term studies examining efficacy and toxicity of melatonin supplements are needed.
Acupuncture ~
Acupuncture is often used in traditional Chinese medicine for the treatment of insomnia. This procedure involves the insertion of very fine needles (sometimes in combination with electrical stimulus or with heat produced by burning specific herbs) into the skin at specific acupuncture points in order to influence the functioning of the body. The results of recent studies have shown acupuncture improved sleep quality in people with insomnia. However, additional research is required before the effectiveness of acupuncture is proved conclusively for the relief of insomnia.
Exercise ~
Regular exercise deepens sleep in young adults with or without sleep disorders. In addition, several studies show that exercise can improve sleep in older adults. Recent studies show that even the low-to-moderate Tai Chi and Tibetan Yoga practices enhance sleep quality in older persons and cancer patients with sleep problems, respectively. Although consistent exercise has been shown to improve sleep quality, most experts advise exercising at least three to four hours before bedtime to avoid interference with sleep
