![]() Dose: Tea, 1 cup 2-3 x daily Tincture, 30 drops 3 x daily.Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make an excellent massage oil, or used as an inhalant. Chamomile tea is commonly used in Europe, South America, and Mexico for insomnia and restlessness combined with irritability, particularly in children. The following herbs can be used during the day, or try using 20-30 minutes before bedtime.Ĭhamomile (Anthemis nobilis): Chamomile is a time-honored sedative herb which can be safely used by children and adults alike. Some of the major herbs for insomnia are discussed below. Try a relaxation technique, such as, biofeedback, meditation, yoga, progressive muscle relaxation, or massage to prepare the mind and body for sleep. ![]() Avoid napping longer than one-hour or after four pm. Hide the clock if you find yourself waking up to see the time. If you can’t fall asleep, don’t get angry at yourself get up, leave the room, and engage in another activity like reading or stretching. Use the bedroom for sleeping and sexual activity only. Note: Although alcohol may help a person fall asleep, it causes subsequent sleep to be fragmented.Īs far as possible, work out family or job related problems before going to sleep. If liquids are not a problem, try drinking a small hot beverage (dairy, rice, or soy milk) at bedtime.Īvoid alcohol, tobacco, and caffeinated beverages (especially in the evening). Excessive heat disturbs sleep.Īvoid liquids before going to sleep to minimize nighttime trips to the bathroom. Keep the room at a cool to moderate temperature. Insulate it against sound and light by using carpets and curtains ear plugs and eye masks may be helpful. Arrange the bedroom so that it is a comfortable setting. Exercising regularly helps deepen sleep however, strenuous exercise should be completed three-four hours before going to bed. To consolidate and deepen sleep, restrict the amount of sleep to only as much as needed to feel refreshed during the following day. Arise at a specific hour each morning, regardless of the previous night’s sleep to help set your biological clock. ![]() Table 1 reviews some important practical ways to improve sleep. A treatment approach is aimed at precluding all the potential causes of insomnia rather than simply providing symptomatic relief. Holistic treatment for insomnia is multifaceted and incorporates many techniques including herbal medicine, vitamin and mineral supplements, lifestyle changes, improved sleep hygiene, massage therapy, behavioral therapy, meditation, diet, exercise, hypnosis, acupuncture, relaxation, guided imagery, and homeopathy. John’s wort, quinoa, spirulina, and soy products. Herbs and foods high in tryptophan that help restore proper serotonin levels in the brain are St. Serotonin is manufactured by the body from the amino acid tryptophan. Sleep disorders and such symptoms as depression are especially linked with an imbalance in the neurotransmitter serotonin. Neurotransmitters are chemicals that allow nerve impulses to travel from one nerve cell to another, and include serotonin, acetylcholine, GABA, and the sex hormones testosterone and estrogen. Insomnia can be based on or aggravated by a neurotransmitter imbalance. These might include the loss of a loved one or a divorce, loud unaccustomed noises during the night such as barking dogs or sirens, biological rhythm upsets such as changing one’s working schedule to the night shift, or stimulating drugs like coffee or amphetamines, all of which contribute to and intensify insomnia. Today, it is recognized as a disease which is produced by a wide variety of causative factors, including emotional disorders and upset, physical imbalances, age, environmental factors, and a genetic component.ĭuring my years of clinical experience as a practicing herbalist, I have worked with many patients suffering from sleep disorders most of whom have a lifestyle and/or emotional component accompanying their illness. Until recently (1993), when the US Congress mandated a National Center on Sleep Disorders, insomnia was not considered a significant or disabling medical condition. The most prevalent sleeping disorder is chronic insomnia, which is experienced by 15% of adults. Statistics report a fifth of American adults and half of American seniors have difficulty falling asleep on any given night (Reiter and Robinson, 1995). Insomnia is a lack of healthful, restful sleep and is a common problem experienced by as many as 20% to 30% of American adults at various times in their lives. When we can get enough restful sleep each night, the entire world looks brighter. Sleep is one of the most deeply healing and revitalizing experiences known.
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