Lullaby and Good Night

Natural Solutions for a good night sleep

Sleep troubles are more and more prevalent these days. Quite often caused from stress, jet lag or a change in schedule, acute insomnia can last from one to seven nights. Short-term insomnia is often caused by acute illness or surgery and can last upwards of a few days to a week. After fifteen days of sleeplessness or disturbed sleep, chronic insomnia may be diagnosed.  This may be caused by anxiety, depression, chronic pain, (peri)menopause or a medical condition, such as sleep apnea or restless leg syndrome. Remember, it is important not to just treat the sleeplessness but to look at what might be the cause for the underlying sleep trouble. As with most medical disorders, a holistic approach to treatment is always the best course of action.

For acute insomnia there are some natural solutions that can help ease or cease symptoms. The following herbs have an impact on the nervous system and can help calm, and ready your body/mind for sleep. Chamomile helps calm people suffering from stress. It is also safe for children over the age of one and is beneficial for calming restless children, and for soothing irritability associated with teething. Hops are soothing to the stomach as well as the nervous system. An infusion of hops can ease sleeplessness caused by indigestion. Kava tablets can be used to relax the skeletal muscles and sedate the central nervous system. Passionflower soothes the muscles into relaxation for sleep, and does not leave you feeling groggy the next morning. Valerian can shorten the time needed to fall to sleep, again without any residual effects the next morning. (There is a commercial Valerian & Passion Flower blend available as most Health Food Stores/Natural Pharmacies.) Lemon balm can reduce stress caused by new surroundings, making it ideal for sleeplessness when traveling.

There are several preparations that you can do to ready your body for sleep. And think of it that way, just as you ready yourself for the day’s events, taking a shower, exercising, having a cup of coffee, etc. Readying yourself for sleep prepares your mind and your body to let go, relax and ease into the sleeping process. Start by trying to adhere to a regular bedtime. Changing the time you request your body to be alert and to be asleep can upset sleeping patterns. And wake at a similar set time. The average adult does not need more than seven or eight hours of sleep each night. Often too much sleep can cause grogginess during the day and alertness at night.

Watching television before bed can cause sleep disturbances. Often violent or anxiety ridden shows stimulate your nervous system. Even the news is often too violent to end the day with. These programs can cause difficulty falling asleep or could encourage upsetting dreams. If you must watch the news or want to hear the next day’s weather forecast, try watching it earlier in the evening and ending your day in bed with a book. Tire your eyes by reading. Your body actually burns more calories reading than watching TV; therefore, it physically exhausts your body.

Of course, eliminate any stimulants at least three hours before bedtime, including caffeine, cold medications, tobacco, and sugars. Often people eat dessert well after dinner, just before bedtime. A simple snack of yogurt can curb that sweet craving and hold you over until breakfast. In addition, bananas, grapefruit, dates, figs, nut butters, tuna, turkey and whole-grain crackers are high in tryptophan, a sleep-inducing amino acid.

Take a warm bath to soothe tense muscles. A bathroom lit by candlelight infused with essential oils can readily prepare the “mood” for sleeping. An aromatherapy oil blend of essential oils that encourage sleep can be added to a diffuser, to bath water and/or applied to soft tissue areas of the body. These can relax muscles, soothe tension and promote a more restful sleep.

Finally make sure your bedroom is saved for sleep. Make it a haven for resting. Soft colors, of blues and greens are soothing and calming. Lighting should be dim. Nightlights should be as minimal as possible. Drapes, shades or curtains should adequately block outside lights and sounds. A sound machine or water-fountain can help diminish external sounds that may keep you awake. They also give you something monotone to focus on as you drift off to sleep. If you have cold feet, wear socks to bed or warm the foot of the bed with a water bottle. Warm feet can help your body to fall asleep more quickly. Your circulatory system is not being engaged to warm up your extremities. And most importantly, your bedroom should be warm, but not hot. An optimal sleeping temperature should be between 65 to 68 degrees.

If your sleep disturbance is not caused by a major underlying factor, these simple self-practices should help you to sleep soundly and restfully throughout the night. Pleasant dreams…