Cause: Often caused by stress, may be caused by illness.

Useful Supplements: 5-HTP, Melatonin.

Useful Herbs: California Poppy, Chamomile, Lavender, Lemon Balm, Kava, Valerian.

Further information: Insomnia is defined as being any of the following problems: difficulty falling asleep, intermittent wakefulness, and/or early morning waking. Insomnia may be short-term, or last for many months. Major factors leading to insomnia include illness, depression, anxiety, stress, uncomfortable (physically or emotionally) sleep area, caffeine intake, alcohol intake, napping, or poor sleep habits.
Insomnia may be prevented by avoiding caffeine¹ and establishing a good bedtime routine. Since smoking often is associated with insomnia,² smokers should stop. A regular bedtime, quiet room, and darkness may make falling asleep easier.
If insomnia is caused by stress or illness, finding the exact nature of the problem and treating it may help.
Some doctors suggest eating a high-carbohydrate snack before going to bed. Carbohydrates stimulate the release of seratonin,³ which can reduce anxiety and encourage sleep.
Relaxation techniques which may make it easier to fall asleep include relaxation tapes,⁴ warm baths, and meditation.

The following supplements and herbs may be helpful in treating insomnia:

Melatonin is the hormone which regulates the body’s biological clock. As people age, their bodies produce less Melatonin. This can lead to difficulty sleeping.⁵ Since adults with insomnia often have low melatonin levels,⁶ supplementation may help restore sleep. Time-release forms of melatonin appear especially helpful in treating insomnia,⁷ and should be taken one to two hours before the desired bedtime.

Insomnia is often associated with a deficiency of tryptophan in the brain tissue.⁸ In these cases, supplementation with 5-HTP may be helpful.

California Poppy has long been used to treat insomnia.⁹ Proper dosage should be established by a health professional.

Chamomile tea is a popular insomnia treatment, especially for children. It works best for mild insomnia.¹⁰

Kava promotes muscle relaxation and may help encourage sleep.¹¹

Essential oil of Lavender has a calming effect which can be helpful in treating insomnia.¹² Inhaling Lavender oil may be as effective as using a prescription tranquilizer, according to one study.¹³ It is also effective when applied topically to help relax muscles.

Lemon Balm, when taken with Valerian, appears to be as effective as some prescription medications for treating insomnia.¹⁴

Valerian is the most commonly used herb for severe insomnia. Acting as a sedative, it makes falling asleep easier and allows the body to go into deeper sleep cycles. Unlike many prescriptions sleep medications, however, Valerian does not cause morning grogginess.¹⁵ A dose of 400 mg thirty minutes before bedtime is usually effective.

References:

¹Weiss B, Laties VG. Enhancement of human performance by caffeine and the amphetamines. Pharmacol Rev 1962:14:1–36.
²Phillips BA, Danner FJ. Cigarette smoking and sleep disturbance. Arch Intern Med 1995;155:734–7.
³Hollingworth HL. The influence of caffeine on mental and motor efficiency. Arch Psychol 1912;20:1–66.
Blum I, Vered Y, Graff E, et al. The influence of meal composition on plasma serotonin and norepinephrine concentrations. Metabolism 1992;41:137–40.
⁴Fuerst ML. Insomniacs give up stress and medications. JAMA 1983;249:459–60.
⁵Haimov I, Laudon M, Zisapel N, et al. Sleep disorders and melatonin rhythms in elderly people. BMJ 1994;309:167.
⁶Attenburrow MEJ, Dowling BA, Sharpley AL, Cowen PJ. Case-control study of evening melatonin concentration in primary insomnia. BMJ 1996;312:1263–4.
⁷Garfinkel D, Laudon M, Nof D, Zisapel N. Improvement of sleep quality in elderly people by controlled-release melatonin. Lancet 1995;346:541–44.
⁸Schneider-Helmert D, Spinweber CL. Evaluation of L-tryptophan for treatment of insomnia: A review. Psychopharmacology (Berlin) 1986;89:1–7.
⁹Schafer, H.L., et al. Arzneim Forsch Drug Res, 45: 124-26, 1995.
¹⁰Tyler, Varro E. The Honest Herbal: A Sensible Guide to the Use of Herbs and Related Remedies. 3d ed: 83-85. New York: Pharmaceutical Products Press, 1993.
¹¹Holm, E., et al. Arzneimittelforschung, 41 (7): 673-83, 1991.
¹²Buchbauer G, Jirovetz L, Jager W, et al. Aromatherapy: Evidence for sedative effects of the essential oil of lavender after inhalation. Z Naturforsch [C] 1991;46:1067–72.
¹³Hardy M, Kirk-Smith MD, Stretch DD. Replacement of drug therapy for insomnia by ambient odour. Lancet 1995;346:701 [letter].
¹⁴Dressing H, Riemann D, et al. Insomnia: Are valerian/balm combination of equal value to benzodiazepine? Therapiewoche 1992; 42:726–36.
¹⁵Leathwood PD, Chauffard F, et al. Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacol Biochem Behav 1982;17:65–71.