Dear Jim,
I am sorry to hear that you are not sleeping throughout the night. Without enough restful sleep, you may feel like your dragging through the day. You can also become less sharp mentally, less productive, and more vulnerable—both emotionally and physically. Over time, insufficient sleep can impact your immune function and make you feel tired. If your immune system is compromised over time you may find yourself catching colds more often or just feeling like the “little train that couldn’t”. In any event, it is good to follow up with your medical doctor to see if there is an underlying condition which could causing your sleep disturbance. There are many natural solutions to choose from for sleep deprivation.
Getting enough sleep is one of the most difficult tasks some of you have to do each day. Years ago our forefathers would wake when the sun rose and sleep when the sunset each day. We are now a society with artificial light 24 hours a day. Light inhibits the production of melatonin in our bodies. For those who have difficulty going to sleep it is best to stay out of your bed until you really feel the need to sleep or feel the need to do other things that may require a bed J Otherwise do not lie in your bed and try to get to count sheep. Also make sure all light sources including clock radios, TV and any other night light are limited to help increase melatonin.
The following are some recommendations that may assist you naturally in getting a Goods night sleep:
Bach Flowers: Bach flowers are wonderful to help you sleep especially when you have thoughts that will not cease. They are also a solution to a good nights sleep without feeling like you need to take sleeping tablets. They have been used for many years by people all over the world as solution to insomnia because they are natural, safe and very effective. The Bach Flower Remedies work with the cause. The reason you cannot sleep, or why you wake up and cannot get back to sleep. They are able to relax you mind, slow down those thought processes allowing you to have a full nights sleep.
Melatonin: Melatonin is the hormone released by your pineal gland at night, helping you to fall asleep. As we age our production of melatonin begins to decline. Studies have suggested that supplementing with 300 mcg of melatonin can help you sleep better at night. My only concern with long term use of melatonin is the possibility that your body may become dependant upon this supplementation. If you choose to try this make sure you take breaks between usages.
Acupressure: Acupressure is closely related to acupuncture, as both are used to restore the proper flow of body energy. But, unlike acupuncture—which requires needles and can only be done by a trained practitioner—acupressure uses the application of gentle finger pressure to specific points on the skin, and you can do it yourself.
A growing body of clinical evidence confirms that acupressure is effective in treating sleep disturbances. A study published in Neurophysiologie Clinique reported that stimulus of a specific acupressure point on the wrist resulted in decreased wakefulness and increased total sleep time. Another study, published in the Journal of Chinese Medicine, reported that 13 night-crying infants all ceased night crying after only three treatment sessions.
The two acupressure points traditionally used to induce sleep are the Spirit Gate and the Inner Gate. The Inner Gate is located in the middle of the inner side of the forearm, two and one-half finger widths from your wrist. The Spirit Gate is located on the inside of the wrist crease, in line with the little finger.
To promote sleep, apply pressure to one point and then the other. You’ll soon learn whether you get the most benefit from pressing both points or one in particular. Applying pressure to these points while you're asleep can also help assure restorative, uninterrupted sleep. In the United Kingdom, pharmacists sell an anti-insomnia kit: a disposable cone that is fixed to the correct acupressure point on the wrist, and can be worn all night. You can make your own kit by simply taping a dry bean—like a kidney bean or pinto bean—to the point you want to stimulate.
Get Moving: Exercise calms both body and mind. It is best not to exercise right before bed times because our bodies have a difficult time going into shutdown if to many endorphins are circulating. Try exercising for 30 minutes early in the day and see if that has a beneficial effect on your sleep.
5-Hydroxytryptophan (5-HTP): 5-HTP is a derivative of the amino acid L-tryptophan. This precursor to serotonin has a calming influence and is very effective in helping you get sound, restful sleep. Of the eight essential amino acids, tryptophan is the least common. Most protein sources supply some tryptophan, but the foods that are highest include poultry, fish, eggs, and cheese. Avocado, banana, dates, figs, grapefruit, oranges, papaya, peach, pear, persimmon, pineapple, strawberry, and tomato also contain decent amounts of tryptophan.
You can also 50 mg of 5-HTP before bedtime. It’s important to note that, for maximum relief, you should eat a carbohydrate snack at the same time you take the 5-HTP to encourage 5-HTP uptake, particularly if you use it during the day.
Aromatherapy: A whiff of an essential oil can alter your brain's neurochemistry and produce physiological and psychological changes in seconds. Lavender, for example, increases the alpha brain waves associated with relaxation and induces sleep. Add lavender oil to your bath, rub it into your feet, or spray it on your bed linens.
Finding the right sleep remedy isn't always easy, and everyone will benefit from different approaches. But hopefully from this list you’ll find one that works for you.
God Bless You And Sweet Dreams,
Melissa Bennett, N.D.