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Unconventional Sleep Tips

Most people encounter sleepless nights or poor quality sleep on occasion. For others, it can become more of a chronic problem, leading to a severe sleep deficit that affects both physical and mental health. Conventional treatments typically include medications and developing better "sleep hygiene" such as getting up and going to bed at the same time each day. Many alternative treatments exist to address sleeping problems ranging from herbal remedies to alternative treatment modalities like acupuncture.

  1. Acupuncture

    • Practitioners of traditional Chinese medicine commonly use acupuncture for the treatment of insomnia. Dr. Judith R. Peterson of Thomas Jefferson University Hospital conducted a review of studies looking at acupuncture for sleep disorders and found this treatment appears to offer merit. Her findings, presented in the journal Medical Acupuncture, indicate almost every subject in these trials experienced relief. In one study, 15 out of 16 patients experienced an improvement in symptoms, which was still evident three months after the study ended. On average, subjects underwent treatment about three times per week for 10 to 12 sessions total. Peterson points to another study where all 40 patients experienced improvement in their symptoms and still reported positive results 18 months after the study ended. The University of Maryland Medical Center reports that acupuncture appears to stimulate the release of brain chemicals that promote sleep and relaxation.

    Herbal Remedies

    • Many herbal remedies have a reputation as "sleep aids" because of their ability to induce calm and relaxation and reduce anxiety. WebMD reports the German Commission E, a well-known regulatory agency that created a written guide outlining therapeutic uses of herbal medicines, approves valerian, lemon balm and hops for the treatment of insomnia. Valerian probably has the most scientific backing behind it and WebMD notes research has shown it can help you fall asleep and stay asleep. Alternative medicine expert Dr. Andrew Weil also recommends it as one of the top natural supplements for sleep troubles.

    Other Natural Supplements

    • Weil also recommends supplementing with melatonin, a hormone that plays a crucial role in sleep. It appears to work particularly well in people who have disrupted sleep/wake cycles such as those suffering from jet lag or who work unconventional hours. The University of Maryland Medical Center reports research has shown it significantly cuts down on the amount of time it takes to fall asleep and promotes longer sleep when compared to a placebo. Weil recommends sublingual supplements that dissolve under the tongue at a dosage of .25 mg to .3 mg daily before bedtime. Other possibly effective supplements include L-tryptophan -- which appears to stimulate the release of serotonin, which promotes relaxation -- and 5-hydroxytryptophan. The latter might be particularly useful for treating insomnia related to depression. Tryptophan might interact with antidepressant medications.

    Relaxation Techniques

    • Regularly performing activities that promote relaxation, whether right before sleep or throughout the day, can also help. Suggestions include yoga, deep breathing, visualization and meditation. Hypnosis might also help. The University of Maryland Medical Center reports these techniques have produced significant results in studies.

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