This document discusses natural approaches to insomnia. It notes that insomnia has underlying causes that should be investigated. Some practical and non-invasive therapies that can help address sleep disruption include establishing healthy sleep hygiene, using calming herbs and supplements to relax the nervous system, and supporting neurotransmitters involved in sleep. The document provides information on types and causes of insomnia, as well as conventional and natural treatment options.

1. Natural Approaches to
Insomnia
Adam Rinde, ND
Sound Integrative Health, PLLC
Kirkland, WA
425-889-5894

2. Main Points
• You don’t have to struggle with sleep
disruption. Help is Available
• There are underlying causes of insomnia
that should be investigated.
• Many practical, non-invasive therapies
exist to address sleep disruption

4. Figure 3 Percent who report any symptoms of a sleep problem (a few nights per
week or more) is on the rise.
Prevalance/Incidence

5. Gershell L (2006) Insomnia market
Nature Reviews Drug Discovery 5: 15–16 doi:10.1038/nrd1932
Types of Insomnia
• Sleep Onset Insomnia
• Sleep Disruption Insomnia
– Early awakening
– intermittent sleep awakening
• Acute Insomnia
• Short term insomnia
• Chronic Insomnia

6. Causes of Insomnia
a condition of excess arousal
• Sleep Onset Insomnia
– Anxiety
– Stimulant Abuse
– Pain
– Alcohol use
– Medications
– Delayed Sleep Phase
Syndrome
– Restless Leg
Syndrome
• Sleep Maintenance
Insomnia
– Depression
– Alcohol
– Underlying Medical
Concern
• Sleep Apnea
• Hypercortisol
• Hypoglycemia
• Gerd
• allergies

7. Consequences of Insomnia

8. Complications of Insomnia
• Moodiness
• Forgetfulness
• Missed work
• Prone to Accidents
• Relationship Difficulties
• Difficulty Concentrating
• Growth Hormone Secretion Decreased
• Decreased Stage III and IV , Delta Wave Sleep
• Increased Ghrelin Secretion
• Decrease in brain antioxidant action

10. Doctors Visit

11. Doctors Visit
• History and Physical Exam
• Blood Work
• Special Tests
– Sleep Studies
• Referrals

12. Considerations
• Sleep Apnea
• Restless Leg Syndrome
• Narcolepsy

14. Conventional Approaches to
Insomnia
• Medications (Benzodiazapenes, Non-
benzodiazapene sedatives, SSRI’s)
• Sleep Hygeine Suggestions
• Address underlying health conditions
– CPAP or Surgery for Sleep Apnea

15. Basic Natural Approach toward
Insomnia
• Identify underlying cause of insomnia through careful
evaluation. Modify treatment based on other factors like
Restless Leg Syndrome
• Calm overactive nervous system with lifestyle treatments
such as progressive relaxation and exercise
• Establish healthy sleep hygeine
• Tonify the nervous system with calming herbs and
nutrients (ie. Passiflora, Hops, California Poppy,
Valerian, Magnesium, Gaba, Melatonin)
• Support sedating brain neurotransmitters with specific
nutrients (B6, 5-HTP, Niacinamide).
• Balance metabolism and cortisol production through
adrenal and metabolic support

16. Sleep Hygeine

21. Sleep Hygeine Do’s and Dont
• Go to sleep and wake at
the same time each night
• Make Bedroom as dark
and cool as possible.
• Don’t’ do anything in bed
beside bed activities
• remove all books and
clutter from bedroom
• only lie down when tired
• avoid all beverages after
7 p.m
• limit napping to less then
1 hour
• Avoid stimulants (coffee,
and nicotine)
• Avoid alcohol before bed
• Make a light snack before
bedtime that is balanced
in carbohydrates,
proteins, and fats
• develop an evening ritual
• If you can’t fall asleep
after 10 minutes get out
of bed and do something
relaxing

22. Bedtime Snacks
• Almond/Poppy Seed Smoothie
• Hummus and Baby Carrots
• Greek Yogurt with Berries
• Toast with Almond Butter

23. Progressive Muscle Relaxation

24. Valeriana

25. Passion Flower

26. Humulus

27. Natural Supplements

28. Summary
• Sleep is essential to well-being
• Is the cause of your insomnia serious?
• An evaluation is valuable
• Natural and Conventional alternatives.
• Questions?