Sleeplessness

• What is sleeplessness?

• Causes of sleeplessness

• Symptoms of sleeplessness

• Natural remedies

• Other ways to help

What is sleeplessness?

Sleeplessness is a disorder where sufferers find it hard to either fall asleep, or to stay asleep throughout the night. It is a common complaint and it’s thought that around a third of the population suffer with bouts of sleeplessnessat times. Sleeplessness can last from two or three days to two or three years for chronic sufferers. More commonly though, sleeplessness usually lasts from between one and three weeks.

Human beings need sleep to rejuvenate their mind and body, so a disturbance in sleep for just one night can take its toll on our overall wellbeing. However, if suffered with over a period of time sleeplessness can lead to low mood and other mental health issues.

Causes of sleeplessness

• Low mood

• Mild anxiety

• Grief

• Relationship problems

• Hectic lifestyle

• External factors (noise, light, snoring, partner moving around)

• Jet lag

• Arthritis, headaches and back pain

• Menopause (hot flush)

• Gastrointestinal disorders

• Excess alcohol or caffeine consumption

• Side effects of some medication

• Sleep disorders

Symptoms of sleeplessness^†

• Tossing and turning for hours before falling sleep.

• Waking up several times in the middle of the night and not being able to get back to sleep easily.

• Waking up extremely early in the morning (this is the least common type of sleeplessness)

• Difficulty concentrating during the day, forgetfulness and sloppiness at work.

• Feeling tired and not refreshed by sleep.

• Feeling irritable and burnt out.

Natural remedies^∏

• Homeopathy has been traditionally used to help with sleeplessness. The homeopathic remedies Aconite, Calc carb, Ignatia can help. (Always read the label on a product.)

• Bach Original Flower Remedies such as White Chestnut or Rescue Night can help with the unwanted repetitive thoughts which can prevent you from relaxation and hence sleeplessness. (Always read the label.)

• Body balance work such as yoga and shiatsu can help with sleeplessness. Studies have found that daily yoga improves the quality of sleep. 

• The Alexander Technique for relaxation and has been cited by practitioners as helping with sleeplessness. 

• Aromatherapy has long been used relieve the symptoms of sleeplessness. Try putting a few drops of Benzoin, Roman Chamomile, Jasmine, Lavender, Rose or Sandalwood oil in a bath, shortly before bedtime to relax and prepare you for a good night’s sleep. Alternatively, put a few drops on a hanky under your pillow.

• Light therapy - sunlight is the body’s natural cue to wake up and not getting enough light in the morning can affect your sleep patterns, especially during the winter. Try spending more time outside in the morning or try using special lights that simulate natural daylight.

Other ways to help

• Cut down on the caffeine, alcohol and sugar you consume in your diet. If you really feel you need caffeine to get you through the day, avoid consuming it after 4pm.

• Eat foods that help with a natural night’s sleep such as legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews and whole grains. These foods are rich in sleep inducing tryptophan and/or magnesium.

• Exercise frequently. Humans were born to move and not expending enough energy during the day can lead to a restless night. However, avoid exercising late at night as this can raise your adrenaline levels and worsen sleeplessness.

• For more tips on getting a good night’s sleep, please see our Rescue site.

† Medical referral is advisable if symptoms worsen or persist. 

^∏  On no account should prescribed medication be discontinued, except under a doctor’s supervision