HEALTH Natural treatments for insomnia

When sweet dreams seem very far away


Ask the pharmacist
James Geraghty

Up to 30 per cent of the population suffers with insomnia during the course of a year, and the (often addictive) sedative hypnotic drugs are some of the most heavily prescribed.
Not getting enough sleep can have a detrimental effect on your mental and physical health. You can find your brain’s struggling to cope, memory slipping, concentration levels below par – even your skin can look dull and lacklustre. The longer this goes on, the harder it is for the body to go about its daily routine; it doesn’t have the time to carry out important repairs or flush out its toxins, and eventually it breaks down. So, it really is important you get enough rest.
Relaxation techniques, stress management courses, acupuncture and counselling have all been used successfully to help correct sleeping issues.
There are also a number of nutritional and herbal remedies that can help. Valerian is a firm favourite. It is recognised for its calming action and is thought to inhibit the breakdown of GABA, a chemical transmitter that enables you to ‘cross over’ into sleep.
Valerian does not cause a morning ‘hangover’ feeling, a side effect common to some prescription sleep drugs. Valerian powder or tincture can be taken 30 minutes before bedtime for best effect.
Due to its effect on nerves and muscles, magnesium may prove beneficial in reducing nervous irritability and muscular tension, thereby aiding in the relief of insomnia.
A good B-Complex is also important. Vitamin B6 helps to produce serotonin, which affects mood, sleep and behaviour. It is also helpful if you suffer with leg cramps at night. Try Viridian Nutrition’s High Six Vitamin B6 with B-Complex. It also contains folic, which can help with restless leg syndrome.
If sleeplessness is linked to nervousness and anxiety, you may be deficient in vitamin B12. Folic acid and B12 help to stimulate the production of important enzymes required for the manufacture of neurotransmitters, such as dopamine and serotonin. Vitamin B12 also influences melatonin secretion, and low melatonin status is linked to disturbed sleep patterns.
Finally, a warm bath with a few essentials oils just before bed can work wonders.

James Geraghty is the managing director of the Molloy’s Lifestyle Pharmacy Group. He has a degree in biochemistry and pharmacy, as well as 15 years’ experience of the health industry. A huge believer in the importance exercise and wellbeing, he regularly lectures to active retirement and special interest groups around the county.