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Saying goodbye to insomnia

by
Datuk Dr Leow Chee Seng
“I have difficulty going to sleep or staying asleep.
My sleep has been quite restless, and I’ve been
suffering from constant tiredness for at least a
month.”
If the above complaint sounds very familiar, the
chances are that you too might be sharing the
woes expressed next by this patient with primary
insomnia.

“The sleep disturbance affects my social interactions

and occupational functions in my daily life. I’m
really suffering from this situation.”
When the Malaysia government announce the
MCO, most people will take it as a break for the To better understand just how to address this
first few days. After a while, they would feel problem, it would be good to refer to the Diagnostic
something not right and start to feel worried when and Statistical Manual of Mental Disorders, 4th
the news of retrenchment, the economic impact Edition, Text Revision (DSM-IV-TR) published
and the other negative news. After unlocked, we by the American Psychiatric Association, that
still continue to observe what would be changed includes all currently recognised mental health
and many of us might not feel the impact yet. disorders.

However, those who were being retrenched and

that businessman who do not have sufficient
fund to sustain their business, they would
undergo tremendous stress. The unbearable
stress sometimes would lead to a sleepless night
and cause insomnia.

Insomnia is categorised as a sleep disorder in

DSM-IV- TR. It happens when a person has a
prolonged inability to get adequate sleep. Not
getting a good night’s sleep can result from waking
up in the middle of the night and having difficulties
going back to sleep.
Several remedies are available to help regularise
sleeping patterns and help one relax enough to Statistically, insomnia is more common in women
obtain optimal rest on a daily basis. than in man. It is also more common with older
people. Sometimes, insomnia is associated with

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medical and psychiatric disorders or the abuse neurotransmitter called serotonin that is able to
of alcohol, drugs and medication. reduce anxiety and promote sleep. That’s why
foods served in the plane contain high levels of
Not surprisingly, many of the primary sleep carbohydrates to ensure the comfort of passengers.
disorders associated with a complaint of
insomnia also overlap with the disorder of Another point to note is that some food allergies
excessive daytime sleepiness. can contribute to insomnia. In a clinical study
involving eight infants, chronic insomnia was
traced to allergy to cow’s milk. The study was
proven when normalisation of sleep patterns in
these test infants was achieved when the milk
was changed.

Lifestyle changes

Insomnia can often be triggered by psychological

stress. Dealing with stress through a muscle
relaxation exercise, breathing exercise and
counselling can be the key for a better night for
the patient.
Since relaxation is key to achieving good sleep,
this can be obtained by seeking external help if
Dietary changes needed. Counselling can be useful if the
insomniac is unable to pinpoint exactly what
There are few strategies possible to handle this behavioural factors are affecting sleep patterns.
problem. Let’s start with dietary changes.
The effect of counselling sessions through
Reduction of caffeine is the first strategy to adopt behavioural therapy can be enhanced with a
in any dietary change. The effects of caffeine steady sleeping and eating schedule combined
in our bodies can last up to 20 hours – and so, with caffeine avoidance. Some counselling
some people will have disturbed sleep patterns clinics even use relaxation music to enhance the
even when their last cup of coffee was in the early sessions.
morning!

Besides coffee, caffeine is also found in black

tea, green tea, cocoa, chocolate, some soft
drinks and many over-the-counter pharmaceuticals.
As such, it might be good to check through your
daily intake to see what hidden caffeine you may
have unwittingly consumed as well.

In nutrition consultations, I always recommend

patients eating high-carbohydrate foods before
bedtimes, such as a slide of bread or some
crackers.

Eating carbohydrates causes stimulation of a

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In wellness centres such as a spa, a naturopathic melatonin per night for one week, then 5mg per
therapy is conducted for insomnia clients. A 15 night for the second week, followed by 10mg per
to 20-minute hot Epsom-salt (magnesium night in the third week.
sulphate) bath is thought to act as a muscle
relaxant. Hence, it would be a good practice to In fact, the melatonin concentration in our bodies
have a hot Epsom-salt bath before bedtime. reaches the highest level at night. The human
body synthesises and excretes melatonin for
Also, note that some chemicals in cigarettes several hours per night.
contribute to insomnia. Health statistics show
that smokers have a higher risk factor of When prescribed, taking 0.5g to 3mg of
contracting insomnia than non- smokers. As with melatonin one and a half to two hours before
many other health conditions, it is essential for bedtime is recommended; however, the used of
people with insomnia to stop smoking. melatonin should be done under the supervision
of a doctor.

Consuming the amino acid L-tryptophan can

further help insomniac patients because it is
converted to the chemical messenger serotonin
that can reduce anxiety and promote sleep, as
described above.

In clinical trials, the L- tryptophan supplement

was found to help address sleep disorders for
people who awaken between three to six times
per night – but was not effective for people who
only awakened once or twice.

Another supplement recommended is one that

contains 5-hydroxytryptophan (5-HTP) as it helps
to overcome insomnia. In some research, the
taking of 200mg 5-HTP at 9:15 pm and 400mg at
11:15 am increases rapid-eye-movement (REM)
Nutritional recommendation sleep – presumably indicating an improvement
of sleep quality.
The incidence of insomnia increases with age
because the body produces less melatonin as
we grow older. Melatonin is a natural hormone
that regulates the human biological clock.

In practical terms, this means taking melatonin

supplements can help improve sleep in the
elderly. The effects are not only among the
geriatric – melatonin also helps regulate sleep in
young adults.
One trial found that children with sleep
disturbances stemming from school phobias
had improved sleep patterns after taking 1mg of
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Besides, 5-HTP helps to overcome ‘sleep Since it is all-natural, homoeopathy medicine

terrors’ among children that cause sudden gives better effects than pharmaceutical drugs.
awakening with persistent fear, screaming, For example, triazolam creates a feeling of hangover
sweating, confusion and increase of heart rate. and causes concentration difficulties the next
day. In fact, taking a combination of valerian
Then, there’s the magnesium supplement which (320mg) and lemon balm (melissa officinalis)
helps in overcoming insomnia due to the at bedtime provide the same effectiveness as
restless legs’ syndrome. Restless legs syndrome triazolam.
is characterised by the irresistible urge to
continually move the affected limbs due to Other substances like chamomile, hops,
unpleasant sensations beneath the skin. passionflower, lemon balms, American skullcap
About 300mg of magnesium each evening for and catnip can further help to increase sleep
four to six weeks can improve sleep efficiency quality. Chamomile is suitable for children
for people with the restless legs’ syndrome. and those with a gastrointestinal problem.
In Malaysia, you can buy chamomile tea in the
Vitamin B12 also helps patients with sleep-wake market.
rhythm disorder. For these patients, a
supplement of vitamin B12 between 1,500mg to Another popular homoeopathic ingredient is
3,000mg per day helps the condition. corydalis. Corydalis is able to influence the
nervous system, providing pain relief and
promoting relaxation. With 100-200mg daily
of corydalis extract, insomnia patients can fall
asleep easily.

Conclusion

Ever ything happens for a r easo n, and

everything has a solution. Transform the risk
to t h e o p p o r t u n i t y i n a l l s i t u a t i o n . Yo u
need to focus on your strength and your
ability to identify what you can contribute to
society now. Sleep is essential because it
refreshes your mind and let you think clearly.
Homoeopathy treatment
Feel free to talk, if you need further help at
Valerian root is modern herbal medicine that 0175882258
helps avoid insomnia by increasing deep sleep
and dreaming. This homoeopathy product is
comparable to oxazepam, a commonly pre-
scribed drug for insomnia.

In several clinical trials, the valerian extract was

found to improve subjective assessments of
sleep quality and specific aspects of brain function
during sleep. In homoeopathy clinics, I advise
patients to take 300- 600mg of the valerian root
supplement about 30 minutes before sleep.

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