by Rana Williamson

Created on: May 21, 2009   Last Updated: May 22, 2010

Generally multiple factors conspire to create insomnia, the sleep disturbance that robs so many people of the rest they need. Particularly during tough times like the current recession, anxiety, stress, and depression are major culprits. Menopausal women experience sleeplessness with their changing hormone levels, while heart disease, high blood pressure, hyperthyroidism, arthritis, allergies, and asthma can all be to blame. Some people are even genetically predisposed to insomnia that has no other discernible cause.

Temporary causes of sleeplessness can include jet lag, a change in work schedule that includes longer hours or a night shift, a reaction to a prescription medication, over-consumption of caffeine, and simple environmental factors like temperature or noise. Due to the highly addictive nature of many prescription medications, most insomniacs prefer to seek natural remedies.

Behavior Modification

Modifying behavior can be key, starting with caffeine regulation. Remember that caffeine comes from many sources, not just coffee. Watch out for soft drinks, tea, chocolate, and even over-the-counter cough medicine. Avoid sweets in the evening in favor of carbohydrate snacks that stimulate the amino acid tryptophan, the precursor to serotonin that becomes sleep-inducing melatonin. Magnesium rich foods like dark leafy vegetables, whole grains, wheat bran, almonds and cashews are also helpful.

While exercise helps to promote good sleep habits, don't work out right before bed, as the exertion raises adrenaline levels. Regulate the sleeping environment by blocking external light sources or creating white noise with bedside sound generators, CDs, or even a simple house fan. Some people find that soft music, pre-sleep meditation, or visualization while trying to fall asleep allow the body to relax and to enter the sleep state.

Herbal Remedies

The non-addictive herb valerian affects levels of gamma-aminobutyric acid (GABA), a neurotransmitter that triggers calm by lowering some brain cell activity. As an added plus, valerian doesn't create a groggy "hangover" the next morning. Take valerian an hour before bedtime. Be warned, however, that it requires three weeks to exhibit maximum effectiveness and doesn't work at all for some people. Valerian should not be used with sedatives, antihistamines, or alcohol or by those with liver conditions. Do not use the herb before surgery or when operating machinery. Reported side effects include indigestion, headache, dizziness, or

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