Can anyone tell me the best natural remedies for insomnia, or just any information on how to get a good night's sleep

asks Paul James:
A. Insomnia is either having difficulty falling asleep, or waking frequently and having problems staying asleep. It's estimated that nine out of ten people will suffer from insomnia at some time.

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Q. How much sleep do we need
A. It depends on the individual - if you wake up feeling rested and refreshed, you've had enough.

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Q. Why is it important to get enough sleep
A. Apart from giving you the energy to get through the day, sleep is when the pituitary gland releases growth hormone (GH). This increases the amount of nutrients absorbed by the body's cells, encourages the growth and repair of muscles and bone, and strengthens the immune system.

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Lack of sleep affects your brain: the British Sleep Foundation says that losing an hour's sleep can lower your IQ by one point the next day.

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Sleep deprivation can also cause mood swings, anger, forgetfulness - and is a common cause of car accidents.

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Q. What causes insomnia
A. Stress usually. Other common causes include medication or illness; menopause; a snoring partner; stimulants such as caffeine; not being physically tired enough. It can also be a sign of depression.

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Q. What natural remedies can I try
A. Here are some of the most useful:

• 'Sleep hygiene'
  To establish good sleeping habits, you should only go to bed when sleepy, use your bedroom for sleep and sex only, if you don't fall asleep get up and read in another room, go to bed and get up at the same time every day, avoid caffeine and alcohol in the evening, do exercise.
• Herbal remedies
  Valerian root and hops are traditional sleeping aids. Studies show that valerian roots can be helpful with insomnia and other sleep disorders, and it's often found in supplements. Flowers from hops can be drunk as a tea or used to stuff a pillow for sleeping on.
• Yoga
  Studies show that yoga is effective in management of stress and the treatment of insomnia.
• Meditation
  Transcendental meditation has been shown to help insomnia.
• Music
  A pilot study showed that the right kind of music can induce sleep: 24 out 25 people with sleep disturbances reported sleeping better after listening to classical and new age music.
• Diet
  Your body turns tryptophan into serotonin, which induces sleep. Natural sources include pecan nuts, walnuts, brazil nuts and baked beans. (NB do not take tryptophan as a supplement as it can cause serious health problems.)
  B vitamins help your body cope with stress and tension, and are found in brewers yeast, yeast extracts, nuts, seeds, pulses, molasses, eggs and whole grains.
• Massage
  Many people find that having the soles of their feet massaged winds them down for sleep.
• Homeopathy
  Homeopathic doses of coffee (Coffea), unlike the real thing, can be very effective for physical and mental restlessness: take Coffea 6 or 30 half an hour before bedtime and then again as you get into bed. (NB Don't use with other homeopathic remedies.)

Q. Anything I should avoid

A. Yes...

• alcohol - inhibits sleep, rather than inducing it.
• sugar - it can cause fluctuations in your blood sugar level, which may wake you up. Eat complex carbohydrates, such as wholegrains, pulses and vegetables, in the evening.
• Caffeine - a common cause of insomnia, found in coffee, tea and cola drinks.
• Warm milk - it's rarely helpful, and non-fat and low-fat milk can actually stimulate the brain.
• Cat naps - save them for bedtime.

Q. Where can I get more information
The British Sleep Foundation and Iris Publishing have useful information.

Do you have a remedy for insomnia Post it here

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By Sheena Miller

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