Insomnia in the Financial Mail: the Holford approach emphasises pills, the evidence-based approach is more holistic

In South Africa’s Financial Mail, Yvonne Fontyn offers a somewhat patchy article on insomnia. Sleep research Alison Bentley offers some very sensible-sounding advice:

“Do not spend more than 15 minutes trying to fall asleep. If 15 minutes have elapsed get out of bed and do something else. Continue doing this activity for up to 60 minutes, or until you feel sleepy again.” Even if you do this all night, you must get up at the correct time, she says. Doing this exercise will increase your confidence in falling asleep, says Bentley. “Sometimes you may need a sleeping medication to help you through this process.” At any rate, the first port of call for anyone who has chronic sleeplessness is their GP. “Many medical diseases can produce insomnia as a secondary problem.”

On the other hand, “British author and health guru Patrick Holford” offers a mix of commonsense advice and lots of pill recommendations:

He says it is important to manage stress levels, maintain even blood sugar levels during the day and find supplements that work for you. “If necessary, use a natural sleep aid such as kava kava or valerian.” Also, he says, “a lack of the minerals calcium and magnesium can trigger or exacerbate sleep difficulties because they work together to calm the body and help relax nerves and muscles. Supplement 400 mg of calcium and 300 mg of magnesium in the evening and eat calcium and magnesium-rich foods such as seeds and crunchy or dark green vegetables.”

Holford recommends taking 5-HTP, between 100mg and 200 mg half an hour before sleep – but not with antidepressants.

Here at HolfordWatch, though, we prefer the more holistic and evidence-based approach. We would also point out that – while products like valerian may be ‘natural’ – they have actual effects and side effects (we are not talking about sugar pills here) and that readers should bear this in mind when considering their use, and discuss any plans to use them with their GP.