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what is it?
Insomnia is difficulty going to sleep, staying asleep or falling asleep again if you wake in the night or too early in the morning.
what causes it?
In most cases insomnia is a result of an overactive mind or a period of stress. This type of insomnia usually disappears of its own accord, although once established it can become a habit.
Other factors that may trigger a bout of insomnia include the use of stimulants such as caffeine (including drinking a cup of tea or coffee late at night), overeating, excessive alcohol, tobacco and nicotine replacement therapies such as gum, stimulant recreational drugs, herbal supplements and over-the-counter or prescription medicines — for example, nicotine gum, patches or other preparations; beta blockers (used to treat high blood pressure); and medications used to treat thyroid problems.
Insomnia can also be a result of physical conditions that cause pain (such as back and neck problems or arthritis ). A number of mental disorders can also cause sleep problems. For example early morning waking is a characteristic of depression .
how complementary therapies may help
Each therapy has been coded from 1 to 5 depending on the amount of scientific evidence there is for its effectiveness. The higher the number the stronger the evidence, so 5 = definitely, 4 = probably, 3 = possibly, 2 = opinion, and 1 = rumour. (There is more detail about these in the 'does it work?' section of 'before you start'.)
Having said this, the codes aren't meant to be cast in stone or to put you off trying a particular therapy or therapies if you feel they might be helpful to you.
Go to therapies for a full description of each individual treatment, plus information on how to find practitioners.
hypnotherapy and relaxation and breathing
(code 4)
Inducing a hypnotic state can induce a state of profound relaxation. Studies have shown that being taught self-hynosis and deep relaxation techniques can help you drop off if you have difficulty getting to sleep.
aromatherapy
(code 3)
Aromatherapy can help induce relaxation and calm the mind. The therapist may recommend neroli, lavender or chamomile, for insomnia caused by emotional distress; marjoram, for insomnia caused by over-excitement; or lavender, where insomnia is caused by depression.
One study has shown that inhaling bitter orange oil can help ease insomnia. However no studies are conclusive.
herbal medicine
(code 3)
A herbal practitioner will try to help you tackle underlying stress and tension and may recommend traditional calming herbs such as chamomile, hops, lemon balm and lime blossom.
Several research studies have shown that valerian, a herbal remedy that calms the nerves (carminative) may help some people but the results don't allow us to be sure either. The therapist may recommend it either alone or mixed with other herbs such as hops and lemon balm.
Another herbal remedy kava kava, traditionally used by South Sea islanders as a relaxant, has also been shown to improve sleep in healthy volunteers. However recent research suggesting that the herb could cause liver damage has led to it being taken off the shelves. St John's Wort may help where insomnia is caused by underlying depression .
homeopathy
(code 3)
For long-term sleep problems a homeopath may prescribe a constitutional remedy tailored to you as an individual. For short term insomnia s/he may advice coffea, to help turn off an overactive mind; nux vomica, for insomnia caused by too much rich food and drink; and opium, if you are unable to get to sleep.
yoga
(code 3)
Regular practice of yoga can help to reduce tension and make it easier for you to relax. A session of yoga before going to bed can help reduce insomnia and improve the quality of sleep.
acupuncture
(code 2)
Acupuncture can help alleviate stress and so promote sound sleep. The therapist may also suggest some acupuncture points that you can press yourself. For instance, stimulating the Stomach 36 and Heart 7 points are said to induce almost instant sleep.
biofeedback
(code 2)
Biofeedback can help you to control stress and relax. Studies have shown that it can be especially useful for anxiety-related insomnia.
massage
(code 2)
Massage can help reduce anxiety and tension that may be preventing sleep.
» help and info
If you have further questions, why not search the extensive bank of answers provided by our trained advisors? Check out just ask.
For details of other organisations, websites and publications go to our get help directory.
(July 2002)
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