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The Oxford English Dictionary defines sleep as a condition where the eyes are closed, the postural muscles are relaxed, the brain activity is altered and consciousness of the surroundings practically suspended.    This reduced state of consciousness is crucial for brain function, memory consolidation and physical repair and the recommended time for this to happen is between 7 – 9 hours of sleep for an adult.

There are four stages in the sleep cycle, Non-REM and REM.[1, 2]  The first three stages of the sleep cycle are known as non-REM (N1, N2, and N3). NREM is an abbreviation for non-Rapid Eye Movement.   Your body will go through all four of the sleep cycles throughout the night and each complete cycle can last on average 90 minutes. 

As the body enters stage 1 (N1), the body is preparing for sleep by moving from being awake, becoming drowsy and eventually falling asleep. The muscles relax, breathing and heartbeat slows down and there are less eye movements.  Sleep is light and the process can last between one and five minutes.  

The second stage N2 is also a light but is deeper sleep than in stage N1.  During this phase the body temperature drops, the body is more relaxed and movements of the eye cease; and this phase lasts 25 minutes.  When the body is in stage N2 short bursts of brain activity, known as sleep spindles[1] occur which are necessary for memory and learning as well as helping you stay asleep by blocking out any external sounds.

A sharp electrical peak followed by a dip is known as a k-complex[1] that also occurs during N2.  The k-complex helps the body as it filters out noises and lights so that this stage of sleep is not interrupted.  Should, however, the brain sense that a dangerous situation could occur, this complex would help to bring your body back into a state of wakefulness.

Stage 3 of non-REM, N3 is the deepest stage of sleep.  It is the time when bodily functions are at their slowest and is deemed to be essential for repair and regeneration as hormones are released that may help with the metabolism of glucose, memory and supporting the immune system.  Delta waves with a slow frequency occur during stage 3.  As this is the deepest stage of sleep if someone is disturbed, they may appear muddled/confused/groggy as it can be difficult for them to become focused as they acknowledge that they have been woken from their sleep.   The deepest sleep occurs during the first half of the night and it is estimated that 75% of sleep occurs during non-REM stages.  

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Bath oil, Oil, Lavender

Abnormalities of NREM may be indicative of certain health conditions as has been proposed by researchers.[1]  Inadequate sleep could raise the risk of chronic health issues such as diabetes, heart disease and obesity. 

Rapid eye movement (REM) is the last stage of sleep, generally associated with dreaming.  The first cycle of REM this stage can last for just ten minutes but as each sleep cycle occurs throughout the night it could last for up to one hour.   Aside from the rapidity of eye movement in this stage, the breathing becomes quicker and the blood pressure and heart rate are not so regular.

The recommended amount of sleep varies from 10-16 hours for children, 8-10 hours for teenagers and 7-9 hours for adults.[2]   During a full night’s sleep of 8 hours, the body will complete around 5 sleep cycles.  To recap a good night’s sleep is important as it will help with improve the function of the immune system and regulate mood as well as enhancing memory and removing toxins from the brain.  Children require more deep sleep and as we age the amount of deep sleep decreases. If you do not get enough deep sleep you may wake up feeling unrefreshed.

Try to complete tasks that you have set yourself throughout the day so that it enables you to ‘switch off’ from your work.  If this is not practical, then try breaking the tasks down into small sections so that you feel fulfilled before retiring.  Unresolved conflicts or arguments can impair sleep so again, where possible seek a solution in order for you not to be worrying about the situation.  Some people find benefit from taking a nutritional supplement that contains magnesium (a mineral to support muscle relaxation) but it is recommended that you consult a nutritionist or your GP prior to adding a supplement if you are already taking any form of over-the-counter supplements or prescribed medication.

It is best to set yourself an optimal bedtime routine so that your body recognises when it needs to rest.  The use of mobile phones late in the evening can disrupt sleeping habits; it is not recommended that you sleep with your mobile phone and it is also better for the mobile to be placed away from your bed as any text or other app messages can cause the phone to set off its ring tone for the app, thereby causing disturbance.[3]

Working out a bedtime routine will differ for everyone and such practices as not eating too late at night will give your digestive system time to process the last meal reducing the possibility of indigestion.  Listening to calming music, yoga or meditation can be beneficial in helping you to distance yourself from the events of the day.  Avoid working too late in the evening, turn off the TV and take a warm bath before bed, which will allow your body to begin to relax and when keep your bedroom on the cool side. Small changes to your bedtime routine can help you achieve a good night’s sleep.

Not only does the body go through sleep stages, we have an internal clock known as a circadian rhythm telling you when you should be sleeping and for how long.  You will recognize that in the summer months we tend to wake earlier due to the length of sunlight and in the winter months we would rather stay in bed a bit longer.  The circadian rhythm tends to be coordinated with sunrise and sunset.

Everyone has a time when they find it difficult to sleep.  There can be numerous reasons for this and tends to be rather short-lived.  However, when sleep deprivation occurs for whatever reason then it stands to reason that the person’s overall health will be affected.

Insomnia is listed in the dictionary as habitual sleeplessness and the inability to sleep.  But what causes insomnia?  It can be related to abuse of coffee, fear, anxiety, homesickness, looking after family members that are unwell, eating a late supper etc.  Listed below are a few keynote symptoms of homeopathic remedies that can help.

Aconitum Napellus [5,6]

This remedy is beneficial when the sleeplessness is due to fear and anxiety.  Nightmares or dreams caused by fear.  Restlessness and tossing about in the bed cause sleep disturbance.

Coffea Cruda [5,6]

Suited to those people who drink too much coffee, the mind becomes overexcited and the nerves are over sensitive causing insomnia.  The sleep is restless and is worse before midnight and at other times they can fall asleep but wake up around 3am due to their mind being full of ideas preventing sleep.  Noise and light can also be a barrier to them getting to sleep.

Bryonia Alba 5,6

The person needing this remedy can be extremely irritable and bad tempered. If they are too hot in bed, they will kick off their bed covers or if they are thirsty their sleep will be broken.  They may experience anxious dreams of work and problems at home that can cause them to cry out.  They may have a pattern of disturbed sleep between 3-4am.  They prefer to sleep on their back.

Ignatia Amara [5,6]

Grief can be a major reason for sleeplessness as can be anxiety.   The person who will respond well to this remedy is sensitive and can be sentimental and romantic with changeable moods.  They dislike being alone and so the loss of a loved one can bring on insomnia.  During sleep they tend to change their position, have recurrent nightmares or may experience sleep walking.  Being hungry can cause sleeplessness.  A useful remedy for homesickness and can be helpful for children who attend boarding school or students who leave home for the first time to attend university.

Cocculus Indicus [5,6]

The most frequently used remedy when the person suffering with insomnia explains that they have been looking after a family member that due to sickness or poor health requires constant care. They are anxious and frightened that they may not get enough sleep and this anxiety is brought on by not getting enough sleep as well as worrying about the health of others.

Pulsatilla Nigrans [5,6]

The person is of a mild, gentle nature but can be extremely stubborn yet are needy for affection and sympathy and have a fear of being abandoned. Their sleep is disturbed due to ideas running though their mind or if they have had a late supper.  The first part of their sleep is restless and they will talk or scream during sleep and their limbs will twitch.  This remedy is frequently prescribed for children and a notable sleep position is on their back with their hands above their head.

As a homeopath we are aware of other sleep disorders but these can only be diagnosed by a medical practitioner/consultant.

A neurological disorder with an increase desire to move the legs is known as restless leg syndrome (RLS).[4]  Sensations that accompany this disorder are crawling, throbbing or tingling that are worse when the person is inactive for a period of time.  Relief can be provided through movement such as walking or stretching the legs.  Due to the restlessness sleep is disrupted leading to the person becoming exhausted.

Sleep apnoea includes among other symptoms loud snoring, gasping or choking sounds and breathing stops and starts.  Due to their disturbed sleep pattern, they can experience signs of fatigue, irritability and headaches.  Concentration is also difficult.  It is important to visit your GP to ensure that any underlying health issue are addressed

As mentioned above, these are just some keynotes that can help but in order to select the most appropriate remedy a detailed case history taken by a qualified homeopath is recommended since the underlying reason may not be readily apparent until the case is taken.

Homeopathy is a natural medicine and one can add today that it is eco-friendly and  can safely be given to people of all ages.  Homeopathic remedies are obtainable from homeopathic pharmacies or from health shops.   I would always recommend that anyone looking to use homeopathic remedies seek guidance so that they feel confident in selecting the most appropriate remedies.  Chronic ailments should be referred to a qualified homeopath and if in any doubt do not hesitate to consult your GP.   The remedies quoted above are listed in the homeopathic Repertory[5]and Materia Medica.[6]  New provings are continually being undertaken thereby expanding the range of homeopathic remedies a homeopath has to choose from.

References

• https://www.sleepfoundation.org/stages-of-sleep/nrem-sleep
• https://www.medicalnewstoday.com/articles/sleep-cycle-stages
• https://www.verywellhealth.com/reasons-why-you-should-not-sleep-with-your-cell-phone-4140997
• https://www.ninds.nih.gov/health-information/disorders/restless-legs-syndrome
• Murphy, Robin ND, Homeopathic Clinical Repertory 3^rd 10 May 2021.
• Murphy, Robin ND, Nature’s Materia Medica 3^rd 1 Jan 2006.