Published in Metro, March 1, 2005
By Jonah Lusis, ND
A forty year old woman who owns her own small business is concerned because she is going prematurely gray and can’t fall asleep before three in the morning. She has been offered anxiolytic medications by her family physician, but is weary of the side effects. What should she do?
Stress and insomnia often go hand-in-hand. Review of traditional herbal medicine texts often describe herbal treatments for insomnia, specifically from “worry” or “with mental excitement”.
The foundation for managing stress and insomnia naturally lies in lifestyle. Exercise helps “blow off” stress and also “creates” fatigue, so to speak. One possible explanation for why the elderly often suffer from insomnia is that they may simply not be active enough during the day to tire themselves out. Caffeine and nicotine use can be compared to drinking and breathing stress. If you drink a cup of coffee and attend to the sensation that follows, you will notice that the feeling you are experiencing is that of stress: Slight agitation, chest constriction, increased heart rate, etc.
Although not a permanent solution, herbs such as Ginseng can be helpful as support in times of acute stress. Research has shown Ginseng to be effective in stimulating memory and physical capabilities, and providing resistance to infection and fatigue.
Breathing exercises can be considered a segue between stress and insomnia. Exercises such as the “Relaxation Response” reduce the physical sensation of stress and help “quiet the mind”. Passionflower and Skullcap are herbs that have traditionally been used for “sleeplessness from overwork” and “exhaustion from excitement” (sound familiar?). In Europe the conventional medical community recognizes Passionflower as a treatment for anxiety induced sleep disturbance. Hops and Valerian are other examples of herbal medicines that were traditionally used in the treatment of insomnia that have since been substantiated by scientific study. Valerian can also be helpful for the above mentioned elderly who perhaps don’t need as much sleep as they once did, to relax them during the period in which they are awake in bed. Please note these herbs should not be used if you are using other anxiolytic or sleep medications unless under the supervision of a health care practitioner. Also, Hops should not be used if you suffer from depression or alcoholism.
Finally, and possibly most importantly, routine is essential to development of healthy sleeping patterns. The body’s naturally occurring sleep hormone, melatonin, is secreted rhythmically. If you sleep and wake at a different time every day, the body is unable to establish a rhythm. Regardless of the timing of your sleep cycle, complete darkness is necessary for restful sleep. If you are having difficulty managing stress or insomnia, following these simple recommendations should help, unfortunately they will do nothing to reverse graying of hair.
Du La and Jonah Lusis are both Naturopathic Doctors. They practice at Toronto-Centre Naturopathic Medicine located in downtown Toronto and can be reached at (416) 598-8898.