Antoaneta Sawyer, Ph. D.
Insomnia is a disorder marked by a lack of sleep or poor quality sleep. The condition may cause symptoms such as difficulty falling or staying asleep, frequent nighttime waking, waking up too early in the morning, or waking up feeling unrefreshed. Although anyone can experience insomnia at any time, it is more common in women and in people of advanced age. It often, though not always, occurs in conjunction with other health problems. Insomnia can affect you at any age, although you become more susceptible to it as you get older. Restorative sleep gives your body the chance to recuperate and regenerate. Without it your body and mind become weary and easily malfunction. Illnesses and viral or bacterial infections result, giving rise to severe illness and general malaise.
Insomnia is a sleep disorder that includes one or more of the following symptoms:
Difficulty falling or staying asleep
Frequent nighttime waking
Waking up too early in the morning
Waking up feeling unrefreshed
Insomnia may reproduce several daytime consequences as well, such as feelings of tiredness, irritability, lethargy, as well as difficulty focusing on tasks. These symptoms are the result of sleep deprivation.
People with insomnia also may experience feelings of anxiety in relation to sleep.
Insomnia may be classified into two main categories: acute and chronic forms.
Acute (situational) insomnia results from stressful events or temporary physical or environmental obstacles to sleep that usually resolve within a few weeks on their own. Examples of causes of acute or situational insomnia include:
Temporary noise disturbances that interfere with sleep, such as construction noises outside the bedroom or a noisy puppy, kitten, or baby within the household
Short-term pain that interferes with sleep, such as a tender throat or sore muscles
Temporary anxiety that keeps you awake, such as short-term work, family, financial, health worries jet lag
Chronic insomnia persists longer than 3 weeks and usually requires treatment. The condition may be due to:
An underlying mood disorder, such as depression or anxiety
Chronic stress
Chronic illness
Long-term use of sleeping pills or alcohol
Aging
Shift work
Medical problems such as chronic pain or overactive bladder
Primary sleep disorders, such as sleep apnea or restless leg syndrome
Insomnia can be also divided into two other categories:
Sleep Onset Insomnia (inability to fall asleep) - SOI
Sleep Maintenance Insomnia (inability to stay asleep, or to wake frequently)- SMI
It is possible for you to suffer both sleep onset insomnia and sleep maintenance insomnia, leading to chronic sleep deficiency.
There are varying degrees of insomnia in both duration and severity:
Temporary insomnia lasts from one night to a few weeks. It has a known cause and is an interruption to your body clock, e.g. when you are suffering from jetlag.
Short-term insomnia can last from two to three weeks and again has a known emotional or psychological cause, e.g. stress over a particular factor, like work.
Intermittent insomnia is more difficult and vague. It is unpredictable in terms of the number of episodes and their duration, and can be attributable to both emotional and physical causes.
Chronic insomnia can take place on most nights and may last indefinitely.
What you should do first?
Find out what is causing your sleeplessness, making gradual improvements to your sleep hygiene, keeping a sleep diary and using the information to track and overcome obstacles to sleep
Some people find that short-term use of over-the-counter sleep aids can be helpful in dealing with temporary bouts of insomnia. However, these are recommended only for short-term use and should not be depended upon for regular, healthy sleep.
Another option for people seeking self-help remedies for insomnia includes taking herbs and supplements that promote sleep and relaxation it cannot be matter of a choice.
Statistics:
49% of adult’s worldwide report brief periods of difficult sleep.
10% of adult’s claim they have had insomnia lasting at least two weeks.
Over 100 million Americans are estimated to have sleep problems. 1 in 6 of these have chronic insomnia at a serious level.
Insomnia and untreated sleep disorders cost Americans $15 billion in health care expenses annually and $50 billion in lost productivity.
Globally, 25% of elderly people and about 15% of the general population suffer from varying degrees of insomnia.
Insomnia can be caused by multiple biological, physical, emotional and psychological factors, with stress being the number one contributor. Factors include: depression, anxiety and other mood disorders, chronic diseases- heart disease, cancer, autoimmune diseases etc.
Factors:
Biological factors are also a consideration as sleep may become lighter and more disjointed as you age. Your inbuilt biological sleep regulator can malfunction, encouraging you to remain awake longer, but also sleep longer, or to sleep earlier but rise early too.
Psycho-physiologic insomnia is also more common than perhaps first thought. This is an inability to sleep through the worry of being unable to sleep
Main Signs & Symptoms:
Insomnia is a disorder marked by a lack of sleep or poor quality sleep. The condition may cause symptoms such as difficulty falling or staying asleep, frequent nighttime waking, waking up too early in the morning, or waking up feeling unrefreshed. Although anyone can experience insomnia at any time, it is more common in women and in people of advanced age. It often, though not always, occurs in conjunction with other health problems. Insomnia can affect you at any age, although you become more susceptible to it as you get older. Restorative sleep gives your body the chance to recuperate and regenerate. Without it your body and mind become weary and easily malfunction. Illnesses and viral or bacterial infections result, giving rise to severe illness and general malaise.
Insomnia is a sleep disorder that includes one or more of the following symptoms:
Difficulty falling or staying asleep
Frequent nighttime waking
Waking up too early in the morning
Waking up feeling unrefreshed
Insomnia may reproduce several daytime consequences as well, such as feelings of tiredness, irritability, lethargy, as well as difficulty focusing on tasks. These symptoms are the result of sleep deprivation.
People with insomnia also may experience feelings of anxiety in relation to sleep.
Insomnia may be classified into two main categories: acute and chronic forms.
Acute (situational) insomnia results from stressful events or temporary physical or environmental obstacles to sleep that usually resolve within a few weeks on their own. Examples of causes of acute or situational insomnia include:
Temporary noise disturbances that interfere with sleep, such as construction noises outside the bedroom or a noisy puppy, kitten, or baby within the household
Short-term pain that interferes with sleep, such as a tender throat or sore muscles
Temporary anxiety that keeps you awake, such as short-term work, family, financial, health worries jet lag
Chronic insomnia persists longer than 3 weeks and usually requires treatment. The condition may be due to:
An underlying mood disorder, such as depression or anxiety
Chronic stress
Chronic illness
Long-term use of sleeping pills or alcohol
Aging
Shift work
Medical problems such as chronic pain or overactive bladder
Primary sleep disorders, such as sleep apnea or restless leg syndrome
Insomnia can be also divided into two other categories:
Sleep Onset Insomnia (inability to fall asleep) - SOI
Sleep Maintenance Insomnia (inability to stay asleep, or to wake frequently)- SMI
It is possible for you to suffer both sleep onset insomnia and sleep maintenance insomnia, leading to chronic sleep deficiency.
There are varying degrees of insomnia in both duration and severity:
Temporary insomnia lasts from one night to a few weeks. It has a known cause and is an interruption to your body clock, e.g. when you are suffering from jetlag.
Short-term insomnia can last from two to three weeks and again has a known emotional or psychological cause, e.g. stress over a particular factor, like work.
Intermittent insomnia is more difficult and vague. It is unpredictable in terms of the number of episodes and their duration, and can be attributable to both emotional and physical causes.
Chronic insomnia can take place on most nights and may last indefinitely.
What you should do first?
Find out what is causing your sleeplessness, making gradual improvements to your sleep hygiene, keeping a sleep diary and using the information to track and overcome obstacles to sleep
Some people find that short-term use of over-the-counter sleep aids can be helpful in dealing with temporary bouts of insomnia. However, these are recommended only for short-term use and should not be depended upon for regular, healthy sleep.
Another option for people seeking self-help remedies for insomnia includes taking herbs and supplements that promote sleep and relaxation it cannot be matter of a choice.
Statistics:
49% of adult’s worldwide report brief periods of difficult sleep.
10% of adult’s claim they have had insomnia lasting at least two weeks.
Over 100 million Americans are estimated to have sleep problems. 1 in 6 of these have chronic insomnia at a serious level.
Insomnia and untreated sleep disorders cost Americans $15 billion in health care expenses annually and $50 billion in lost productivity.
Globally, 25% of elderly people and about 15% of the general population suffer from varying degrees of insomnia.
Insomnia can be caused by multiple biological, physical, emotional and psychological factors, with stress being the number one contributor. Factors include: depression, anxiety and other mood disorders, chronic diseases- heart disease, cancer, autoimmune diseases etc.
Factors:
Biological factors are also a consideration as sleep may become lighter and more disjointed as you age. Your inbuilt biological sleep regulator can malfunction, encouraging you to remain awake longer, but also sleep longer, or to sleep earlier but rise early too.
Psycho-physiologic insomnia is also more common than perhaps first thought. This is an inability to sleep through the worry of being unable to sleep
Main Signs & Symptoms:
Recognizing initial symptoms is pretty much the same regardless of the severity. It is only as your insomnia progresses that you may notice more serious signs. With ongoing lack of restful restorative sleep - noted by difficulty falling asleep and/ or frequent unrepressed waking – you find you are constantly tired, irritable and generally fatigued. Your memory, concentration and patience will all decrease and your general mood will become more negative, the need for effort unmanageable. A preoccupation with the need for sleep, or anxiety over the lack of it is often seen. But the more you try to sleep, the greater your anxiety and restlessness at not being able to sleep, and so the circle continues.
What you must know and remember?
There are a variety of treatments that may help this condition.
The first step is to recognize that chronic insomnia is a symptom of a deeper problem, a hidden medical condition or psychological/nutrient imbalance that you need to treat.
You need to avoid insomnia becoming a serious chronic problem.
You need to prevent the underlying causes becoming debilitating and you need to halt the continuance of other current potentially serious health issues. Studies show that if insomnia is left untreated you are more likely to be involved in a car accident or an accident at work.
You also have a significantly higher risk of developing an addiction or a mood disorder like depression.
If you are elderly you are more prone to accidents involving fractures or other serious injury. This is taking into account complicating factors like health problems, memory and daily tasks. Additionally, if you are elderly and have untreated insomnia it can lead to complications in the treatment of other medical conditions you may be suffering from including arthritis, diabetes, heart disease and depression.
Untreated sleep deprivation results in irrational irritability and cognitive disorders. There is also some preliminary evidence that it can lead to a dysfunctional immune system, serious enough to result in the progression of various cancers.
Natural Remedies:
Insomnia does have the potential to destroy your health. It is important to correct medical imbalances causing the problem. We now know that this is possible to do naturally.In addition to good dietary practices, regular sleep patterns and exercise, it is necessary to correct vitamin and mineral deficiencies and to rebalance your body’s natural chemical structure.
There are a number of natural substances known to help such as:
1. 5-Hydroxytryptophan (5-HTP) - A neurotransmitter used to regulate serotonin levels in the brain and central nervous system. It is the quickest and most effective overall treatment for insomnia, with the added benefit of improving the quality of sleep. In clinical trials by Brain Research, 5-HTP show an increase in REM sleep by more than 25%, whilst increasing deep sleep stages 3 and 4 by shortening the time spent in sleep stages 1 and 2.
2. Phosphatidlyl Choline-A major constituent of Lecithin, essential for forming acetylcholine. It belongs to a category of fat-soluble substances called phospholipids. In a study on the effects of phosphorylcholine affects were seen on neuronal mechanisms relating to paradoxical sleep, possibly caused by fatty acid residues
3. Choline Bitartrate - An essential nutrient needed by the peripheral nervous system for the proper transmission of nerve impulses from nerve endings to target organs. It helps maintain sleep by strengthening the 'stimulus barrier’, enabling you to sleep through minor noises and disturbances.
4. SAMe (S-Adenosyl-Methionine)-is a natural substance found in every cell of the body. It reduces symptoms of major depression and produces a similar sedative effect to conventional antidepressants but without the side effects. It alters the brain’s responses and improving the quality of sleep.
5. D-Phenylalanine- is an amino acid with antidepressant properties. It influences chemicals in the brain that relate to mood sensation and elevation. It relieves depression and the underlying cause of insomnia, producing relaxation, effective in treating sleep disturbances.
6. Magnesium-This nutrient helps you feel calm and keeps your muscles relaxed. Magnesium plays a role in sleep regulation, possibly through its ability to affect the neurotransmitters associated with feelings of calmness
7. Hops- An extract known to cause sedation and sleepiness by the action of its volatile oils. In a study by the Institute fur Psychosomatics, a double blind clinical trial shows Hops and Valerian as a good alternative to benzodiazepines for the treatment of non-psychiatric sleep disturbance.
8. Valerian Extract (Root)- An anxiolytic (reduces anxiety) for restlessness and sleeping disorders. It has hypotensive properties attributed to its volatile oils and other constituents, along with sedative-hypnotic effects. It works by increasing amounts of gamma aminobutyric acid (GABA) – an inhibitory neurotransmitter – and by it’s valereanic acid inhibiting the enzyme that destroys GAMA. It also decreases benzodiazepine withdrawal.
9. Chamomile- The dried flower heads of either Anthemis nobilis or Matricaria chamomilla. Used as a counterirritant and carminative. It acts as a muscle relaxant and mild sedative hypnotic. It contains substances that act on the same parts of the brain and nervous system as anti-anxiety drugs. It contains the amino acid Tryptophan and appreciable amounts of calcium, together giving a soporific effect.
10. Passion Flower- A mild natural sedative that’s isolated multiple flavonoids exhibit sedative effects. Studies reveal that Passion Flower extract is an important factor in the phytotherapy of tenseness, restlessness and irritability with difficulty in falling asleep.
Botanicals for Insomnia:
1. Chamomile (Anthemis nobilis): Chamomile is a time-honored sedative herb, which can be safely used, by children and adults alike. Chamomile tea is commonly used in Europe, South America, and Mexico for insomnia and restlessness combined with irritability, particularly in children. Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make excellent massage oil, or used as an inhalant. Dose: Tea, 1 cup 2-3 x daily; Tincture, 30 drops 3 x daily.
2. Hops (Humulus lupulus): In the early 1900s, Eclectic physicians used hops as a sedative specifically for insomnia due to worry or nerve weakness (Bell, 1925; Ellingwood, 1983). Hops, a major flavoring component of beer, has a long history of use for sleeplessness, nervousness, and restlessness. Hops pillows are sometimes used for mild insomnia. Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.
3. Lavender (Lavandula officinalis): Lavender is a gentle strengthening tonic for the nervous system. A few drops of lavender oil added to a bath before bedtime is recommended for persons with sleep disorders. Additionally, the oil may be used as a compress or massage oil or simply inhaled to alleviate insomnia. Dose: Tea, 1 cup 2-3 x daily; Essential oil--oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).
4. Passion flower (Passiflora incarnata): Herbalists consider passionflower an important herb for insomnia caused by mental worry, overwork, or nervous exhaustion. In England it is an ingredient in forty different commonly sold sedative preparations. Passionflower is used for minor sleep problems in both children and adults (Bruneton, 1995). It is an excellent sedative with no side effects even when used in large doses (Spaick, 1978). Dose: Tea, 1 cup 3 x daily; Tincture, 30-60 drops 3-4 x daily.
5. Lavender (Lavandula officinalis): Lavender is a gentle strengthening tonic for the nervous system. A few drops of lavender oil added to a bath before bedtime is recommended for persons with sleep disorders. Additionally, the oil may be used as a compress or massage oil or simply inhaled to alleviate insomnia. Dose: Tea, 1 cup 2-3 x daily; Essential oil--oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).
6. Valerian (Valeriana officinalis): In Europe, herbalists use valerian extensively for its sedative action against insomnia, nervousness, and restlessness. It is recommended for those types of people who have a hard time falling asleep, because it shortens sleep latency. It also reduces nighttime waking. Dose: Tea, 1 cup as needed; Tincture, 2-5 droppersful 2-3 x daily.
7. Wild lettuce (Lactuca virosa): Wild lettuce is a mild sedative used for restlessness and insomnia. It may be found in a variety of formulas for the treatment of acute and chronic insomnia. It is used homeopathically for restlessness and insomnia (Boericke, 1927). Dose: Tincture, 2-3 drpfls 3-4 x daily.
8. Kava, or Kava Kava (Piper methysticum): Kava is the national drink of Fiji and is popular throughout the South Seas. It imparts a calm feeling, relaxes the body, and sometimes enhances communication and dreaming. This sedative herb is often used for sleeplessness and fatigue. Dose: Tea, 1 cup 2-3 x daily; Tincture, 3-4 droppersful 2-3 x daily.
9. St. John's Wort (Hypericum perforatum): This common yellow-flowered weedy herb from Europe is quickly becoming an important part of modern herbal therapeutics. Because this herb can sensitize the skin to sunlight, if you are taking a full dose, avoid direct skin exposure to bright sunlight. Dose: Tincture, 1/2 to 1 teaspoon 2-3 x daily; powdered extract, 1-2 tablets or capsules 2-3 x daily. Allow 2-3 weeks for the full therapeutic effect to develop.
Note* The above herbs and nutrients, along with many other individual substances are well known for their abilities to relax and aid sleep and are readily available in shops and other retail outlets. On their own they will provide you with a certain amount of relief and relaxation. This is extremely limited however and does not tackle your essential need to rebalance your chemical and hormonal discrepancies. Experts know that if these ingredients could be combined to work together to enhance each other’s individual components, it may enable a product to be produced that will be potent enough to achieve results.
Hormones:
Melatonin: is a human hormone that is increasingly popular as a supplement to promote sound sleep. People report mixed success with this product; some people find real benefit and others feel nothing from its use, while a smaller percentage of users experience side effects such as nervousness and increased depression as well as increased insomnia. A dose as 3mg before sleeping can be helpful and it can assure 5-6 h of a restful sleep. Of course as each body has different biochemistry, what is the explanation that it works for someone and doesn’t work for others.
Holistic formulas:
1. Neuro-Natural Sleep”
2. Sleep Solutions”
3. SerenitePlus” is a combination herbal/homeopathic formula specially formulated to treat the symptoms of insomnia, especially sleep onset insomnia (difficulty falling asleep) and to assist in the treatment of chronic insomnia.
Common behavioral treatments:
Relaxation Therapy helps to minimize cognitive or emotional arousal prior to sleep. Examples of relaxation methods include progressive muscle relaxation, deep breathing exercises, and attention-focusing activities such as meditation. Sleep Restriction attempts to increase the length of time a person spends sleeping by limiting his or her time in bed to the amount of time typically spent asleep in it. The hope is that gradually the amount of time will increase as the patient uses time in bed more efficiently and the ratio of time spent asleep in bed compared to the total time spent in bed improves.
What you must know and remember?
There are a variety of treatments that may help this condition.
The first step is to recognize that chronic insomnia is a symptom of a deeper problem, a hidden medical condition or psychological/nutrient imbalance that you need to treat.
You need to avoid insomnia becoming a serious chronic problem.
You need to prevent the underlying causes becoming debilitating and you need to halt the continuance of other current potentially serious health issues. Studies show that if insomnia is left untreated you are more likely to be involved in a car accident or an accident at work.
You also have a significantly higher risk of developing an addiction or a mood disorder like depression.
If you are elderly you are more prone to accidents involving fractures or other serious injury. This is taking into account complicating factors like health problems, memory and daily tasks. Additionally, if you are elderly and have untreated insomnia it can lead to complications in the treatment of other medical conditions you may be suffering from including arthritis, diabetes, heart disease and depression.
Untreated sleep deprivation results in irrational irritability and cognitive disorders. There is also some preliminary evidence that it can lead to a dysfunctional immune system, serious enough to result in the progression of various cancers.
Natural Remedies:
Insomnia does have the potential to destroy your health. It is important to correct medical imbalances causing the problem. We now know that this is possible to do naturally.In addition to good dietary practices, regular sleep patterns and exercise, it is necessary to correct vitamin and mineral deficiencies and to rebalance your body’s natural chemical structure.
There are a number of natural substances known to help such as:
1. 5-Hydroxytryptophan (5-HTP) - A neurotransmitter used to regulate serotonin levels in the brain and central nervous system. It is the quickest and most effective overall treatment for insomnia, with the added benefit of improving the quality of sleep. In clinical trials by Brain Research, 5-HTP show an increase in REM sleep by more than 25%, whilst increasing deep sleep stages 3 and 4 by shortening the time spent in sleep stages 1 and 2.
2. Phosphatidlyl Choline-A major constituent of Lecithin, essential for forming acetylcholine. It belongs to a category of fat-soluble substances called phospholipids. In a study on the effects of phosphorylcholine affects were seen on neuronal mechanisms relating to paradoxical sleep, possibly caused by fatty acid residues
3. Choline Bitartrate - An essential nutrient needed by the peripheral nervous system for the proper transmission of nerve impulses from nerve endings to target organs. It helps maintain sleep by strengthening the 'stimulus barrier’, enabling you to sleep through minor noises and disturbances.
4. SAMe (S-Adenosyl-Methionine)-is a natural substance found in every cell of the body. It reduces symptoms of major depression and produces a similar sedative effect to conventional antidepressants but without the side effects. It alters the brain’s responses and improving the quality of sleep.
5. D-Phenylalanine- is an amino acid with antidepressant properties. It influences chemicals in the brain that relate to mood sensation and elevation. It relieves depression and the underlying cause of insomnia, producing relaxation, effective in treating sleep disturbances.
6. Magnesium-This nutrient helps you feel calm and keeps your muscles relaxed. Magnesium plays a role in sleep regulation, possibly through its ability to affect the neurotransmitters associated with feelings of calmness
7. Hops- An extract known to cause sedation and sleepiness by the action of its volatile oils. In a study by the Institute fur Psychosomatics, a double blind clinical trial shows Hops and Valerian as a good alternative to benzodiazepines for the treatment of non-psychiatric sleep disturbance.
8. Valerian Extract (Root)- An anxiolytic (reduces anxiety) for restlessness and sleeping disorders. It has hypotensive properties attributed to its volatile oils and other constituents, along with sedative-hypnotic effects. It works by increasing amounts of gamma aminobutyric acid (GABA) – an inhibitory neurotransmitter – and by it’s valereanic acid inhibiting the enzyme that destroys GAMA. It also decreases benzodiazepine withdrawal.
9. Chamomile- The dried flower heads of either Anthemis nobilis or Matricaria chamomilla. Used as a counterirritant and carminative. It acts as a muscle relaxant and mild sedative hypnotic. It contains substances that act on the same parts of the brain and nervous system as anti-anxiety drugs. It contains the amino acid Tryptophan and appreciable amounts of calcium, together giving a soporific effect.
10. Passion Flower- A mild natural sedative that’s isolated multiple flavonoids exhibit sedative effects. Studies reveal that Passion Flower extract is an important factor in the phytotherapy of tenseness, restlessness and irritability with difficulty in falling asleep.
Botanicals for Insomnia:
1. Chamomile (Anthemis nobilis): Chamomile is a time-honored sedative herb, which can be safely used, by children and adults alike. Chamomile tea is commonly used in Europe, South America, and Mexico for insomnia and restlessness combined with irritability, particularly in children. Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make excellent massage oil, or used as an inhalant. Dose: Tea, 1 cup 2-3 x daily; Tincture, 30 drops 3 x daily.
2. Hops (Humulus lupulus): In the early 1900s, Eclectic physicians used hops as a sedative specifically for insomnia due to worry or nerve weakness (Bell, 1925; Ellingwood, 1983). Hops, a major flavoring component of beer, has a long history of use for sleeplessness, nervousness, and restlessness. Hops pillows are sometimes used for mild insomnia. Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.
3. Lavender (Lavandula officinalis): Lavender is a gentle strengthening tonic for the nervous system. A few drops of lavender oil added to a bath before bedtime is recommended for persons with sleep disorders. Additionally, the oil may be used as a compress or massage oil or simply inhaled to alleviate insomnia. Dose: Tea, 1 cup 2-3 x daily; Essential oil--oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).
4. Passion flower (Passiflora incarnata): Herbalists consider passionflower an important herb for insomnia caused by mental worry, overwork, or nervous exhaustion. In England it is an ingredient in forty different commonly sold sedative preparations. Passionflower is used for minor sleep problems in both children and adults (Bruneton, 1995). It is an excellent sedative with no side effects even when used in large doses (Spaick, 1978). Dose: Tea, 1 cup 3 x daily; Tincture, 30-60 drops 3-4 x daily.
5. Lavender (Lavandula officinalis): Lavender is a gentle strengthening tonic for the nervous system. A few drops of lavender oil added to a bath before bedtime is recommended for persons with sleep disorders. Additionally, the oil may be used as a compress or massage oil or simply inhaled to alleviate insomnia. Dose: Tea, 1 cup 2-3 x daily; Essential oil--oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).
6. Valerian (Valeriana officinalis): In Europe, herbalists use valerian extensively for its sedative action against insomnia, nervousness, and restlessness. It is recommended for those types of people who have a hard time falling asleep, because it shortens sleep latency. It also reduces nighttime waking. Dose: Tea, 1 cup as needed; Tincture, 2-5 droppersful 2-3 x daily.
7. Wild lettuce (Lactuca virosa): Wild lettuce is a mild sedative used for restlessness and insomnia. It may be found in a variety of formulas for the treatment of acute and chronic insomnia. It is used homeopathically for restlessness and insomnia (Boericke, 1927). Dose: Tincture, 2-3 drpfls 3-4 x daily.
8. Kava, or Kava Kava (Piper methysticum): Kava is the national drink of Fiji and is popular throughout the South Seas. It imparts a calm feeling, relaxes the body, and sometimes enhances communication and dreaming. This sedative herb is often used for sleeplessness and fatigue. Dose: Tea, 1 cup 2-3 x daily; Tincture, 3-4 droppersful 2-3 x daily.
9. St. John's Wort (Hypericum perforatum): This common yellow-flowered weedy herb from Europe is quickly becoming an important part of modern herbal therapeutics. Because this herb can sensitize the skin to sunlight, if you are taking a full dose, avoid direct skin exposure to bright sunlight. Dose: Tincture, 1/2 to 1 teaspoon 2-3 x daily; powdered extract, 1-2 tablets or capsules 2-3 x daily. Allow 2-3 weeks for the full therapeutic effect to develop.
Note* The above herbs and nutrients, along with many other individual substances are well known for their abilities to relax and aid sleep and are readily available in shops and other retail outlets. On their own they will provide you with a certain amount of relief and relaxation. This is extremely limited however and does not tackle your essential need to rebalance your chemical and hormonal discrepancies. Experts know that if these ingredients could be combined to work together to enhance each other’s individual components, it may enable a product to be produced that will be potent enough to achieve results.
Hormones:
Melatonin: is a human hormone that is increasingly popular as a supplement to promote sound sleep. People report mixed success with this product; some people find real benefit and others feel nothing from its use, while a smaller percentage of users experience side effects such as nervousness and increased depression as well as increased insomnia. A dose as 3mg before sleeping can be helpful and it can assure 5-6 h of a restful sleep. Of course as each body has different biochemistry, what is the explanation that it works for someone and doesn’t work for others.
Holistic formulas:
1. Neuro-Natural Sleep”
2. Sleep Solutions”
3. SerenitePlus” is a combination herbal/homeopathic formula specially formulated to treat the symptoms of insomnia, especially sleep onset insomnia (difficulty falling asleep) and to assist in the treatment of chronic insomnia.
Common behavioral treatments:
Relaxation Therapy helps to minimize cognitive or emotional arousal prior to sleep. Examples of relaxation methods include progressive muscle relaxation, deep breathing exercises, and attention-focusing activities such as meditation. Sleep Restriction attempts to increase the length of time a person spends sleeping by limiting his or her time in bed to the amount of time typically spent asleep in it. The hope is that gradually the amount of time will increase as the patient uses time in bed more efficiently and the ratio of time spent asleep in bed compared to the total time spent in bed improves.
Stimulus Control attempts to improve sleep quality by restricting any activities in the bedroom besides sleep. By training people to associate the bed only with sleep, it is expected that people will fall asleep more quickly once they get into bed.
Cognitive Therapy involves mental reconditioning that helps people redefine stressful attitudes or beliefs that are undermining their efforts to sleep. For example, the belief that sleep loss will ruin activities scheduled for the next day may compound a person’s anxiety and make it even more difficult for him or her to sleep. The aim of this therapy would then be to help that person develop coping skills that improve sleep by minimizing the stress of sleep loss.
Sleep hygiene refers to a list of recommended behaviors and environmental conditions that, when employed singularly or in combination, can improve sleep quality. Research indicates that 70% to 80% of patients with sleep disorders benefit when practicing good sleep hygiene.
Home Remedies:
Take a warm bath. One theory held by sleep experts has it that normal body temperatures play off the body's circadian rhythm. Those temperatures are low during sleep and at their highest point during the day
Drink a cup or warm milk 1h before sleeping.
Herbal Mix 1 tsp. chamomile flowers. 1 tsp. hops. 1 tsp. valerian root. 1 cup of boiling water. Steep for 45 minutes, strain and drink 1 hour before bedtime.
Chamomile tea steeped for 3 minutes with a bit of milk and 2 Tbsp natural honey, a hot shower to reduce your body's natural temperature as you lie down to rest and a good book as you lie down.
Tuck a lavender sachet under your pillow before leaving for the day. When you come home you will sleep better.
Behaviors to avoid:
Consuming caffeine, nicotine, and alcohol too close to bedtime
Watching television right before going to bed
Eating or drinking 2-3 hours before bedtime
Going to bed before you are sleepy
Exercising too close to bedtime
Behaviors to adopt:
Using your bedroom only for sleep
Exercising regularly, preferably in the morning or early afternoon
Keeping a regular bedtime and waking time, even on the weekends
Creating a relaxing bedtime routine, such as taking a leisurely stroll, soaking in a tub, listening to soothing music, or massaging your legs or feet before bed
Practicing relaxation techniques, such as progressive muscle relaxation therapy, guided imagery, and deep breathing exercises
Maintaining good sleep hygiene.
Keeping a sleep diary so you can monitor obstacles to sleep
Walking or stretching when your legs feel uncomfortable
Taking a hot or cold bath
Practicing relaxation techniques such as yoga, meditation, or biofeedback
Keeping your mind engaged by reading, working on crossword puzzles, or engaging in conversation while you are at rest
Creating a comfortable environment that is conducive to sleep by eliminating uncomfortable bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating any bothersome noise or light
Sleep apnea is treatable, but not curable, and may contribute to high blood pressure, increased risk of heart attack and stroke, frequent nighttime waking, and daytime tiredness. Although anyone can develop sleep apnea, it is most common in obese people, particularly men, and is more common in people over the age of 40. Nasal obstructions; a large neck; and certain airway, palate, or jaw formations also may increase a person’s risk.
Home Remedies:
Take a warm bath. One theory held by sleep experts has it that normal body temperatures play off the body's circadian rhythm. Those temperatures are low during sleep and at their highest point during the day
Drink a cup or warm milk 1h before sleeping.
Herbal Mix 1 tsp. chamomile flowers. 1 tsp. hops. 1 tsp. valerian root. 1 cup of boiling water. Steep for 45 minutes, strain and drink 1 hour before bedtime.
Chamomile tea steeped for 3 minutes with a bit of milk and 2 Tbsp natural honey, a hot shower to reduce your body's natural temperature as you lie down to rest and a good book as you lie down.
Tuck a lavender sachet under your pillow before leaving for the day. When you come home you will sleep better.
Behaviors to avoid:
Consuming caffeine, nicotine, and alcohol too close to bedtime
Watching television right before going to bed
Eating or drinking 2-3 hours before bedtime
Going to bed before you are sleepy
Exercising too close to bedtime
Behaviors to adopt:
Using your bedroom only for sleep
Exercising regularly, preferably in the morning or early afternoon
Keeping a regular bedtime and waking time, even on the weekends
Creating a relaxing bedtime routine, such as taking a leisurely stroll, soaking in a tub, listening to soothing music, or massaging your legs or feet before bed
Practicing relaxation techniques, such as progressive muscle relaxation therapy, guided imagery, and deep breathing exercises
Maintaining good sleep hygiene.
Keeping a sleep diary so you can monitor obstacles to sleep
Walking or stretching when your legs feel uncomfortable
Taking a hot or cold bath
Practicing relaxation techniques such as yoga, meditation, or biofeedback
Keeping your mind engaged by reading, working on crossword puzzles, or engaging in conversation while you are at rest
Creating a comfortable environment that is conducive to sleep by eliminating uncomfortable bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating any bothersome noise or light
Sleep apnea is treatable, but not curable, and may contribute to high blood pressure, increased risk of heart attack and stroke, frequent nighttime waking, and daytime tiredness. Although anyone can develop sleep apnea, it is most common in obese people, particularly men, and is more common in people over the age of 40. Nasal obstructions; a large neck; and certain airway, palate, or jaw formations also may increase a person’s risk.
The main symptoms of sleep apnea include:
Snoring
Pauses in breathing that may last from 10 to 60 seconds
Morning headaches
Forgetfulness or inability to concentrate
Tiredness during the day
Frequent napping
Recommendations:
Weight loss.
Alcohol avoidance.
Change your sleep position.
Oral appliances
Note *You must know that sleep aids are not recommended for people with sleep apnea due to the fact that they repress their Central Nervous System and exacerbate pauses in breathing.
Snoring
Pauses in breathing that may last from 10 to 60 seconds
Morning headaches
Forgetfulness or inability to concentrate
Tiredness during the day
Frequent napping
Recommendations:
Weight loss.
Alcohol avoidance.
Change your sleep position.
Oral appliances
Note *You must know that sleep aids are not recommended for people with sleep apnea due to the fact that they repress their Central Nervous System and exacerbate pauses in breathing.
Restless legs syndrome (RLS) is a neurological movement disorder marked by uncomfortable sensations in the legs and an almost irresistible urge to move the legs in order to relieve those sensations. Some people describe the feeling as an agitated inability to rest their legs.
Primary RLS runs in families and is an inherited, genetic, neurologic movement disorder. Although the majority of people with RLS begin to experience symptoms in their middle years, people with primary RLS may exhibit symptoms as early as childhood.
Treating the underlying condition that is causing secondary RLS may help alleviate uncomfortable leg symptoms. It is important for all RLS sufferers to note that the disorder is not caused by psychological conditions. However, stress, anxiety, and other psychological problems may exacerbate symptoms.
Secondary RLS occurs as a result of another underlying condition, such as:
Anemia or low blood iron levels
Folate deficiency
Nerve damage due to diabetes or other conditions
Kidney disease or dialysis
Attention-deficit disorder (ADD)
Attention-deficit hyperactivity disorder (AD/HD)
Pregnancy
Rheumatoid arthritis
Parkinson’s disease
Treating the underlying condition that is causing secondary RLS may help alleviate uncomfortable leg symptoms. It is important for all RLS sufferers to note that the disorder is not caused by psychological conditions. However, stress, anxiety, and other psychological problems may exacerbate symptoms.
Secondary RLS occurs as a result of another underlying condition, such as:
Anemia or low blood iron levels
Folate deficiency
Nerve damage due to diabetes or other conditions
Kidney disease or dialysis
Attention-deficit disorder (ADD)
Attention-deficit hyperactivity disorder (AD/HD)
Pregnancy
Rheumatoid arthritis
Parkinson’s disease
If you would like to learn more on the above topic, to sign for on line or phone consultation, or to request an article written to suit your wellness business purposes, please call: (715) 392-7591; (218) 213-6167; or (218) 213-7087
These statements have not been evaluated by the Food and Drug Administration. The material in this newsletter is provided for informational purposes only. Thus our intentions are not to diagnose, cure, mitigate, treat or prevent any disease. If you use the information in this newsletter without the approval of your health professional, the authors of this letter do not assume any responsibility. Copyright @ 2009, Natural Health-Wellness LLC. All rights reserved.
These statements have not been evaluated by the Food and Drug Administration. The material in this newsletter is provided for informational purposes only. Thus our intentions are not to diagnose, cure, mitigate, treat or prevent any disease. If you use the information in this newsletter without the approval of your health professional, the authors of this letter do not assume any responsibility. Copyright @ 2009, Natural Health-Wellness LLC. All rights reserved.
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