5 Natural Remedies to Help Beat Insomnia

From sciencetimes.com

Insomnia is a common sleep disorder that results in difficulty falling asleep, staying asleep, or an irregular sleep schedule. According to a 2018 study from Perelman School of Medicine at the University of Pennsylvania, one in four Americans develop acute insomnia every year.

Dr. Michael Perlis shared that factors such as medications, stress, and illness result in poor sleep, which is quite common. His team's research concluded that 75 percent of people with insomnia can recover with consistently good sleep within a year and avoid chronic insomnia.

Insomnia is commonly treated with cognitive behavioural therapy which helps people identify to root cause or causes of their sleeping problems. This type of therapy focuses on problem-solving and is goal-oriented.

Dr. Camilo Ruiz from the Choice Physicians Sleep Centre said that sometimes, people are 'just hard-wired from birth with an increased level of anxiety and arousals, so learning to manage that underlying anxiety or mood disorder can really help people [with] managing their sleep quality.'

There are also alternative ways to help people with insomnia get better sleep. Here are five natural remedies for better sleep:

Melatonin Supplements

Melatonin is a hormone made by a small gland in the midbrain. The sleep hormone works as an internal body clock, telling you when to wake up and go to bed.
Normally, the body has increased levels of melatonin at night after sunset, preparing the body for bedtime. Melatonin supplements can help people with delayed sleep and should be taken several hours before bedtime.

A Glass of Milk

A glass of warm milk before bed has been known to help with sleep but experts have debated about what kind of milk is best. Milk contains the amino acid L-Tryptophan which makes also melatonin.
Dr. Raj Dasgupta from the University of Southern California's Division of Pulmonary, Critical Care, and Sleep Medicine recommends almond milk since it contains magnesium as well. Tryptophan also makes serotonin which makes you relaxed and happy, as well as increases levels of melatonin in the body.

Valerian Root

This root was a medicinal herb and natural sedative since the time of the Ancient Greeks and Romans. Today, it can be purchased as a tea or a dietary supplement. Valerian root interacts with gamma-aminobutyric acid (GABA) or a neurotransmitter that promotes calm and sleeps in the brain.

Chamomile

Chamomile has a subtle tranquilizing effect while reducing levels of anxiety due to an antioxidant called apigenin. The Ancient Egyptians used chamomile as a sleep remedy and treatment for many other issues.
Drinking chamomile tea, which has no caffeine or using a chamomile-based essential oil can help relax the mind and body and make you feel slightly drowsy before going to bed. Chamomile tea also helps fight inflammation and is good for the skin.

Lavender

Similar to chamomile, lavender has a pleasant and soothing floral scent that helps promote calm and improve sleep. Lavender can be taken orally as a supplement, used as aromatherapy, or consumed as a tea.

https://www.sciencetimes.com/articles/27062/20200827/5-natural-remedies-help-beat-insomnia.htm

Natural Ways to Combat Insomnia

From parentology.com

Insomnia is a common complaint. One-third of adults have reported getting inadequate amounts of sleep, according to the CDC. This is cause for concern because of the association between insomnia and health ailments. But there are natural ways to combat insomnia that don’t involve taking drugs.

How Dangerous Is Insomnia?

Insufficient sleep is associated with higher rates in these conditions.

Heart attack

Coronary heart disease

Stroke

Asthma

COPD

Cancer

Arthritis

Depression

Chronic kidney disease

Diabetes

Another risk of poor sleep is car accidents.  The CDC estimated that in 2013 driving while sleepy resulted in 72,000 crashes, 44,000 injuries, and 800 deaths. It is believed that these statistics are underestimated, and the problem could be much worse.

Adults require at least seven hours of sleep each night for optimum health. While many people are reporting difficulty sleeping, a relatively low percentage are turning to prescription sleeping medications. Only about 4% of adults reported recent use of drugs to combat insomnia.
When the typical advice of employing good sleep hygiene and avoiding caffeine late in the day is not effective, there are natural methods that can be tried.

Supplements for Better Sleep

                                                         Photo: PeopleImages, iStock

Low Magnesium is associated with frequent waking, less time spent in stage 5 REM sleep, and poor sleep quality. People taking a Magnesium supplement have reported that they are able to fall asleep faster and sleep for a more extended period of time.

However, too much Magnesium can result in diarrhoea. Magnesium also interacts with certain medications, so you should check with your health care provider if this is a potential concern for individuals.

Melatonin is a hormone made in the pineal gland.  It is a popular supplement for sleep troubles. Research supports its use to decrease the amount of time it takes to fall asleep, sleep for a longer duration, and increase sleep efficiency.

Valerian is an herbal supplement that has been researched on its impact on sleep. Participants who took it reported that they slept better. However, the researchers of a meta-analysis that looked at the results of eighteen randomized controlled trials stated that there is currently not enough objective data to support it. They called for more studies that utilize those types of measures.

Acupuncture

Some people swear by the effectiveness of acupuncture to cure their insomnia. There have been numerous studies done on it. However, the studies have been of poor quality.

Yoga

                                                                Photo: David-Prado, iStock

There are many benefits attributed to the practice of yoga. It is another topic that has been extensively studied for its impact on sleep. A meta-analysis looked at the data from nineteen studies that involved a total of 1832 participants.

“Yoga intervention in women can be beneficial when compared to non-active control conditions in terms of managing sleep problems,” the authors concluded.

Essential Oils

Essential Oils have become all the rage for just about anything that ails you. While some claims have not stood up under the scrutiny of scientific research, a meta-analysis did find that inhaled essential oils had a positive effect on sleep. Lavender is the most common essential oil employed as a sleep aid.

Due to the risks of prescription medications, many people want to try natural alternatives. These are some of the options that they can experiment with.

Natural Ways to Combat Insomnia — Sources

CDC – Sleep
BMC Psychiatry – The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta-analysis
Acupuncture for insomnia? An overview of systematic reviews
The Journal of Alternative and Complementary Medicine – A Systematic Review of the Effect of Inhaled Essential Oils on Sleep
Evidence-Based Use of Supplements – Insomnia: Clinically proven natural alternatives for treating insomnia

https://parentology.com/natural-ways-to-combat-insomnia/

Reasons for getting a good night’s rest

From newtimes.co.rw

Sleep specialists encourage getting at least seven hours of sleep each night. Medics explain that a single night of poor sleep can leave one feeling lazy and too tired to work efficiently, exercise, or eat healthfully. And over time, continued sleep deprivation raises the risk of a number of chronic health problems, including obesity, diabetes, high blood pressure, and heart disease. Insufficient sleep can also leave a person more vulnerable to mental health issues such as depression and anxiety.

              Signs of poor sleep quality include feeling sleepy or tired during the day, which could                                             lead to poor performance at work. / Net photo

Lack of sleep can reduce memory and learning ability. Researchers have found that just five hours of lost sleep in a 24-hour period can cut off the connection between neurons in the hippocampus, the area of the brain associated with memory.

The World Health Organization (WHO) research on cardiovascular disease, explains that poor sleep and sleep disorders interfere with heart health, increasing one’s risk of heart attack and stroke.

 

“During the last few decades, many studies have reported a strong association between sleep duration and mortality risk. These findings have shown that individuals sleeping between seven to nine hours at night, experience the lowest risks for all-cause mortality when compared to those who sleep for shorter or longer periods,” states Sleep Science, an official journal of the Brazilian Sleep Society.

 

Sleep Science also adds that even though the lack of sleep is thought of as an individual or a personal issue, insufficient sleep can have much wider adverse social and economic effects. Due to its potential negative impact on higher functions, such as judgment, decision-making, and reaction time, sleep deprivation can increase the risk of fatal accidents and injury.

According to Harvard Health Publishing, in rare cases, insufficient sleep can even be more dangerous. A sleep shortfall can lead to daytime drowsiness and “micro sleeps.” Micro sleeps are brief bouts of sleep that occur during the day that usually last just a few seconds.

If you have ever briefly nodded off while sitting through a lecture or work, you have experienced micro sleep. They usually last just a few seconds but can go on for 10 or 15 seconds—and pose a serious danger if they happen while someone is driving as it can lead to motor accidents.

The Centres for Disease Control and Prevention (CDC), explains that children and adolescents who do not get enough sleep have a higher risk of many health problems, including obesity, type 2 diabetes, poor mental health, and injuries. They are also more likely to have attention and behaviour problems, which can contribute to poor academic performance in school.

CDC urges students to have the proper amount of sleep at night to help stay focused, improve concentration, and academic performance.

“Getting enough sleep is important, but good sleep quality is also essential. Signs of poor sleep quality include feeling sleepy or tired even after getting enough sleep, repeatedly waking up during the night, and having symptoms of a sleep disorder (such as snoring or gasping for air). Better sleep habits may improve the quality of your sleep,” states CDC.

Causes of insufficient sleep

In 2006, the Institute of Medicine report emphasised insufficient sleep is more common in individuals who do the night shift work or who work more than 40 hours per week. This tendency is slightly greater among females. Patients often report daytime sleepiness that impedes their activities and functioning. While work schedules are an important environmental contributor to reduced duration of sleep, the demands of work do not have the same effect on all individuals.

Dr Kenneth Ruzindana, a consultant at Kigali University Teaching Hospital of Kigali (CHUK), notes that lack of enough sleep can be due to insomnia. Insomnia is defined as trouble falling asleep, difficulty staying asleep, or waking up early in the morning and not being able to return to sleep.

He carries on that people with insomnia sleep less or poorly, regardless of having a suitable chance to sleep. The poor sleep may lead to distress functioning during the daytime.
Insomnia symptoms have been linked with an increased risk for suicidal thoughts and behaviours.

Some studies have suggested that the association is primarily mediated by underlying depression. Insomnia is also allied with sympathetic nervous system activation, and a number of studies have shown an association between insomnia and elevated cardiovascular risk, including hypertension and myocardial infarction, Ruzindana adds.

Health experts recommend the following hours for sleep depending on one’s age.

Infants (4 to 12 months) require 12 to 16 hours per 24 hours (including naps), toddlers (1 to 2 years) need 11 to 14 hours per 24 hours (including naps).

Yet pre-schoolers (3 to 5 years) need 10 to 13 hours per 24 hours (including naps). For school age (6 to 12 years) require 9 to 12 hours per 24 hours.  Teens (13 to 18 years) require 8 to 10 hours per 24 hours. Adults (18 to 60 years) should have seven or more hours per night.

Habits to improve sleep

Be consistent. Go to bed at the same time each night and get up at the same time each morning, including weekends.

Make sure bedroom is quiet, dark, relaxing, and at a comfortable temperature. Remove electronic devices such as TVs, computers, and smartphones within reach.

Avoid large meals, caffeine, and alcohol before bedtime. Don’t use tobacco. Get some exercise. Being physically active during the day can help one fall asleep easily at night.

https://www.newtimes.co.rw/lifestyle/reasons-getting-good-nights-rest

Ask the Doctors: Here are some steps you can take to get better sleep

From chicago.suntimes.com

People who regularly get under 7 hours of sleep q night are at higher risk of health problems including high blood pressure, heart disease, diabetes, obesity and depression

Dear Doctor: I’m having trouble sleeping these days, and so is my wife. We’re both 33 years old, we’ve been working from home, and we have two very active young sons. What can we do?

Dear Reader: Even before the novel coronavirus upended our lives, poor sleep and insomnia were affecting millions of people of all ages in the United States. That’s a problem because adequate good-quality sleep is important to physical and mental health and to emotional well-being.

People who regularly get fewer than seven hours of sleep a night are at increased risk of a range of health problems including high blood pressure, heart disease, diabetes, obesity, inflammatory diseases, anxiety and depression.

That’s not even factoring in how a lack of sleep affects performance and safety during our waking hours.

It helps to understand that sleep begins at the cellular level. Our bodies respond to the 24-hour cycle of light and dark in complex ways.

Artificial light disrupts this natural rhythm, as do a host of other factors. These include the blue light from screens, which has been shown to scramble our internal clocks, and substances such as caffeine, nicotine, alcohol, sugar and certain medications. Stress, anxiety and depression, which many of us have in abundance right now, also interfere with sleep.

But there are steps you can take to improve your chances for a good night’s sleep:

• Optimize your environment. Make your bedroom as dark and quiet as possible. Window coverings that completely block outside light are a worthwhile investment. Some people swear by a sleep mask. And don’t forget about interior lights, such as clock faces, televisions and computer, phone and tablet screens. Even those dots of light from chargers and smoke alarms are better covered up. If noise is a problem, consider ear plugs or a white-noise machine. Do what you can to control the temperature. Research shows people sleep best in a cool room, from 60 to 68 degrees. And we know it’s a challenge, but stop looking at screens a few hours before bedtime. It really makes a difference.
• Set a sleep schedule. Be realistic. If you can, match it to your natural preferences for sleeping and waking. Known as chronotypes, these are ingrained sleep-wake cycles that contribute to whether you’re a morning person or a night owl. Include a transitional wind-down time, a personal ritual that signals to your body that the waking day is over. Read a book, do some stretches, give yourself a scalp massage.
• Daily exercise can contribute to better sleep. So do meditation and yoga. Many people swear by slow, deep breathing as an effective transition from wakefulness to drowsiness and then sleep. As earlier, caffeine and alcohol can interfere with the quantity and quality of sleep, so it’s important to stop intake later in the day.

Your goal in all of this is consistency, including on weekends. And be patient. It can take a few weeks to begin to see results.

Dr. Eve Glazier is an internist and associate professor of medicine at UCLA Health. Dr. Elizabeth Ko is an internist and assistant professor of medicine at UCLA Health.

https://chicago.suntimes.com/well/2020/8/21/21378043/sleep-tips-health-wellness

7 Essential Oils Useful For Inducing Sound Sleep

By Lopamudra Sinha

Sleep is a necessity of the body that brings rest to all the body organs, after a long day's activity. A person can rejuvenate his physical energy through a night's sleep, for at least 6 to 8 hours. But the crucial fact is that only a perfectly sound sleep can provide the desired result for the physical and mental stability of a person. On the contrary, disturbed sleep can lead the body to experience terrible fatigue throughout the day, as well as result in the lack of concentration and irritated mood.

But there are a few essential oils that are known to be effective in creating sound sleep, curing all the sleep disorders. These natural oils are all extracted from the flowers, fruits, and the wood of various kinds of trees and plants.

1. Lavender Oil - This sweet-scented oil is derived from the lavender flowers, which has an excellent effect to calm down anxious feelings. So it is best to apply this oil before going to bed at night, to ensure sound sleep without any disturbance. Only 1-2 drops of lavender oil should be added to the pillow or directly to the forehead, wrists, and feet of the user so that its soothing essence can help him/her fall asleep very quickly.

2. Roman Chamomile - Many people are used in the regular intake of chamomile tea for health reasons. However, this essential oil derived from the Roman chamomile plant is useful in relaxing the body and mind of a user. The soft herbal essence of this oil resembles the scent of apple to some extent. This sweet fragrance acts as a stress-reliever and reduces all negative emotions, like anger, bitterness, and irritation.

3. Cedarwood Oil - This oil is derived from the bark of the cedarwood tree. It is used for relaxing the agitated nerves, due to its natural sedative power. A few drops of this essential oil can be added to the pillow of a patient suffering from insomnia and watched the difference instantly. Apart from inducing a feeling of tranquillity, this oil helps in fighting common cold and different household pests.

4. Vetiver - This oil is obtained from vetiver grass, which is also called khus-khus in many Asian countries. It can be applied directly to the body skin for reducing mental stress, leading to sound sleep at night. It also works fast in soothing mental traumas and emotional shocks. It is used as a medicine for the relaxation of nerves and to stimulate the circulatory system of the body.

5. Valor - This essential oil is made by mixing rosewood oil, frankincense oil, black spruce oil, and blue tansy oil. Its woody scent helps in maintaining balance in the nervous system, resulting in increasing the physical and mental strength of the user. Moreover, it induces courage, self-confidence, and concentration. It also decreases the anxiety level, balances the emotional upheaval, and even reduces back pain. Hence, a few drops of this oil should be massaged on the wrists, feet, chest, and neck before going to bed or may be added to the massage oil for a full-body massage.

6. Orange - This oil is derived from the peels of fresh orange, for which it has a sweet, fruity fragrance that calms down a disturbed mind. While it uplifts the mood of the user and acts as an anti-depressant; this essential oil also known to have antiseptic and anti-inflammatory properties. It also contains d-limonene, which is an antioxidant and thus, helps in regenerating body cells.

7. Stress away - This essential oil is made by mixing lime essential oil and vanilla extract. Sometimes, other pure essential oils, like lavender oil and cedarwood oil are added to this useful oil to make it a more powerful sleep-inducing agent. The sweet citrus aroma of this oil calms down emotions and makes the user mentally peaceful, by driving out all tensions and hard feelings from his/her mind.

The best way of using these essential oils is to spray into the nostrils with the help of a small home diffuser. In the absence of such a tool, one can simply rub a few drops of any of these oils on the palms and inhale the essence, by cupping the hands in front of the nose. These oils can also be massaged gently on the neck, chest, hands, and feet, to induce faster and sounder sleep.

https://ezinearticles.com/?7-Essential-Oils-Useful-For-Inducing-Sound-Sleep&id=10339471

How to build your ‘sleep drive’

From dealersupport.co.uk

From ditching your sleep tracker, to getting some brain rest, and journaling to quiet a racing mind, insomnia expert Kathryn Pinkham shares her expert tips on getting a good night’s sleep

We are increasingly aware of the importance of sleep and the impact getting enough of it can have on our overall wellbeing – yet it’s something many of us are guilty of not prioritising.

We caught up with insomnia specialist Kathryn Pinkham, founder of The Insomnia Clinic, for the launch of Boots’ new wellness range which includes a selection of slumber-promoting products.

Kathryn says she has witnessed a rise in people seeking help for poor sleep in the last few years, “As our stress levels increase, and we find ourselves on technology 24 hours a day, it’s understandable that our sleep has become a luxury” she says.

If you are struggling with shut eye, help is at hand. Here, Kathryn shares some of her top tips for getting a good night’s kip.

Why you need to build your ‘sleep drive’

In order to fall asleep quickly, and get good quality sleep, we need to build up a strong ’sleep drive’. This is, basically, like an appetite for sleep; the longer we have been out of bed, the bigger our appetite for sleep is. We are designed to build up a sleep drive during the daytime and then, when the drive is highest, we go to sleep and take back the debt we have been building.

If you get into a habit of going to bed early, and waking later, you will find that you either struggle to fall asleep or wake throughout the night, or both, as your sleep drive is simply not strong enough. To combat this try going to bed later and setting your alarm earlier, even if this is only 30 minutes at each end of your sleep window; what you are doing is creating a much stronger sleep drive which results in better quality of sleep.

The best way to create a stronger drive to sleep well is by shortening the amount of time you actually spend in bed. Most poor sleepers tend to go to bed early, or lie in, in an attempt to get more sleep, but this results in a weak sleep drive. So, if you go to bed a little later and set your alarm early you will have more time awake, and out of bed, which will not only help you to fall asleep quicker, but will also increase the quality of your sleep.

The 20 minute rule

As a general rule you should try and avoid being in bed for longer than 20 minutes if you are wide awake. Avoid staying in bed when you are wide awake, tossing and turning as this can create an association between your bed and these negative feelings and, over time, you may find that just going to bed will start to make you feel awake and anxious. Instead, leave the room and watch TV, or read, until sleepy and then return to bed; you will find you are more likely to drop off more quickly than if you had stayed in bed.

Get some ‘brain rest’ 

In today’s 24-hour society we often don’t make time to just slow down and rest our minds. This leads to us spending a lot of time in fight or flight mode as we rush from meeting to meeting and obsessively check our ‘phones. The problem is, we are not designed to be in fight or flight mode for this long, or this often, so the result is we feel tired and exhausted. We tend to think that we can rely on sleep to give us all the energy we need but, actually, sleep cannot overcome a stressful or busy lifestyle.

If you are feeling tired a lot of the time, make time to just ground yourself in the present moment. Use mindfulness to take time to notice what is around you and slow down your breathing, even if just for a couple of minutes. This can help you boost energy levels naturally.

Quiet a racing mind at night by journaling in the day 

If you struggle with a racing mind, and wake during the night, then a really effective step you can take is to get into the habit of emptying your mind during the day. Often, when we have a lot on our minds, we try to ignore our thoughts, or dismiss our worries, but this only makes them more persistent and leads to disrupted sleep. 

Allocate a short, 20-minute window of time each day (early evening, perhaps) and write down everything which is on your mind – including all the things that distract you during the day and keep you awake at night.

Writing down your thoughts is a really therapeutic way to ‘empty’ your mind. You can spend some time problem-solving or challenging your thoughts – or even crossing them off if you realise they are ‘what if’ worries and out of your control. This will help you to remain more focused during the day and also reduce the chances of these thoughts popping up when you are trying to sleep.

Ditch the sleep tracker 

My experience is that trackers can create a lot of anxiety as people will wake up and check the tracker and, if they see they didn’t get enough deep sleep, they feel despondent. They then make decisions for the day based on what the trackers tell them. I have worked with patients before who cancel meetings if their tracker says they didn’t sleep well as they believe they won’t be able to perform, but the data is not always accurate.

The only way to really track sleep is via a sleep study in a hospital where sensors would be connected to measure eye and brain activity. among other variables. Simply measuring heart rate and movement is, generally, not precise enough to accurately measure different sleep stages. Ultimately, tracking your sleep is not going to help you to sleep any better but there is growing body of evidence to suggest that it can make your sleep worse by increasing hyper vigilance around sleep.

Swap your ‘phone for an alarm clock 

The first thing most of us do when we can’t sleep is to check the time; however each time you check the clock you are creating a routine and habit to keep on waking at the same time. It also makes you more likely to start thinking/worrying once you have seen the time and this leads to worries about being tired the next day, creating pressure to get back to sleep. I advise people to go back to a good old-fashioned alarm clock; set the alarm and then turn it to the wall. Keep your ‘phone out of the room to avoid the temptation to check when you are awake.

Create a simple, relaxing routine

A good bedtime routine is important in creating good, quality sleep; however it doesn’t need to be long-winded or complex. If you enjoy lighting a candle, or having a herbal tea, in the evening then this can become part of a bedtime routine as long as you relate these things to feeling relaxed.
If you’re struggling to get 20 winks, some of these tips may help you drift off into the land of nod more easily!

https://www.dealersupport.co.uk/how-to-build-your-sleep-drive/

Mayo Clinic Q&A: Routines that can help children get to sleep

From adn.com

DEAR MAYO CLINIC: For the past few weeks, my 13-year-old daughter has had trouble falling asleep at night. She’s in bed at a reasonable time but can’t seem to fall asleep until after midnight. What could cause insomnia in someone so young? Should I make an appointment for her to see her doctor?

ANSWER: Many children your daughter’s age have trouble falling asleep easily at night. The reason for this often can be traced back to habits a child has developed that interfere with good sleep. Less often, it may be due to a sleep disorder.

Before making an appointment with your daughter’s health care provider, make sure her routines are sleep friendly. One of the best ways to ensure healthy sleep is setting a consistent wake-up time and sticking to it. The wake-up time doesn’t have to be exactly the same time every day, but it should be within a one-hour window.

It may seem helpful to let her sleep in on the weekends, but this actually disrupts her internal clock. That makes it much tougher to get back into a weekday sleep routine on Monday. Sleep deprivation then worsens during the week.

It’s also important to consider your daughter’s use of electronic devices before bedtime. Many tweens and teens have smartphones, tablets and TVs in their bedrooms. They keep their cellphones close by at all times. These devices can make it hard to disengage from stimulating activities.

Have your daughter turn off all electronic devices at least 30 minutes before bedtime. This gives the brain time to relax and wind down, making it easier to fall asleep. I strongly recommend that all electronics be kept out of a child’s bedroom. It is best for cellphones to be shut down and stored in another room at night. Understandably, this can be difficult to do given how attached people are to their electronics. It’s ideal that the entire family be good role models and also consider doing the same.

Another important approach is to reduce the amount of time in bed at night lying awake. If your daughter is awake in bed for longer than 15–20 minutes during the night, encourage her to go to another room, stay in a sitting position and do “boring things,” such as listening to light music or practicing relaxation skills. She should try to go back to bed when she starts to feel sleepy, such as head bobbing or heavy eyes. This will help increase the likelihood that her bed and bedroom become more associated with sleep.

Avoiding food and beverages that contain sugar at least two hours before bedtime also is important. Try reducing caffeine use throughout the day, and preferably avoid caffeinated drinks past 3 p.m. Daily exercise and other physical activity can aid sleep, but have her finish those activities at least two hours before she goes to bed. Also, even if she is sleepy during the day, encourage her not to nap. Naps do more harm than good when it comes to getting good sleep because they often make falling asleep at night harder.

For some children, when they lie down at night worries and concerns creep into their minds, making it hard to relax and fall asleep. To help clear her mind, it may be useful for your daughter to take a few minutes before bedtime to write down anything that’s on her mind or tasks she needs to do. Once thoughts are on paper, children often are better able to let their concerns go and get to sleep more easily.

Although uncommon, the source of your daughter’s problem could be a sleep disorder related to the workings of her internal clock. The most common such problem for children your daughter’s age is called “delayed sleep phase syndrome.” Children who have this sleep disorder are night owls. According to their internal clock, their day is longer than 24 hours. As a result, they tend to fall asleep at progressively later and later times each night, and then have difficulty waking up in the morning.

Too little sleep can make it hard for a child to concentrate and pay attention at school. It also can lead to mood swings and irritability and can increase a child’s tendency to have accidents. Therefore, it’s important to address your daughter’s sleep problem. Have your daughter try to change any habits that may interfere with her sleep. While this may take some time and practice, it’s not uncommon that sleep can improve within a couple of weeks of sticking to these healthier habits. If those changes don’t help, make an appointment to have her see her health care provider. — Craig Sawchuk, Ph.D., Psychology, Mayo Clinic, Rochester, Minn.

https://www.adn.com/special-sections/back-to-school/2020/08/16/mayo-clinic-qa-routines-that-can-help-children-get-to-sleep/

Stressed Out? Cocoa or Chocolate Could Help You Sleep

From psychologytoday.com/ca/blog
By Caroline Kamau Ph.D.

Getting ready for sleep with a hot cup of cocoa or chocolate is something that many people have been doing for generations, but did you know that there really is science behind it?

One of the things that can stop you falling or staying sleep is worry or anxiety about your day, the next day or other things. A recent study found that cocoa helps stressed-out mice sleep better, and another study found evidence that drinking cocoa mitigates the effects of anxiety on people.  Drinking a cup of water or milk containing some teaspoons of 100% pure cocoa or chocolate might help you cope better with stress or anxiety, and help you sleep better.

This may be because cocoa or chocolate ameliorates the body’s physical signs of stress and that, in turn, feeds back to the brain by calming someone and helping them sleep. A systematic review of 42 randomised-controlled trials found that, after drinking cocoa, people had improved flow-mediated dilatation, lower diastolic blood pressure and lower arterial pressure. That supports the wider literature showing that consuming cocoa helps the cardiovascular system and, through biofeedback, a cardiovascular system in a good state might help someone feel more relaxed and sleepy.

Research shows that psychological distress has a variety of physiological outcomes or correlates, including disturbed sleep. The psychology and physiology of stress are interlinked in many ways, which means that being physically calm can help you feel psychologically calm, and vice versa. If you are feeling psychologically worried, anxious or stressed, cocoa or chocolate can help your body physically cope better with that state of psychological distress. By reducing your physiological distress, cocoa can help you fall asleep more easily (and more deeply) through the biofeedback process in which the body communicates its physical state of calm to the brain.

Cocoa reduces types of physiological distress that are related to sleep, such as blood pressure. A meta-analysis of five randomised-controlled trials found that coca significantly reduced diastolic and systolic blood pressure. People who are suffering from insomnia tend to have a higher night-time blood pressure, so cocoa may be helpful to people who have a history of disturbed sleep. Stressful, anxious or worrying thoughts at bedtime might also raise night-time blood pressure and make it more difficult to fall or stay asleep. This is why drinking cocoa can help.

For optimal benefits, use pure cocoa powder (100% cocoa with no additives) so that your night-time drink has a high cocoa content. Avoid powders that contain added sugars, chemicals or trans fats because they might be counter-productive to health. Eating a bar of chocolate might not have the same effect as drinking water or milk containing cocoa in its pure form because a chocolate might have a less pure form of cocoa, have a relatively lower dosage of cocoa per portion, and have other ingredients that affect the absorbability or benefits of the cocoa.

Research shows that products with a lower proportion of cocoa have lower levels of flavanols, epicatechin, catechin, quercetin and theobromine, and the mental/physiological benefits of such products are lower. A drink containing 2-3 teaspoons of pure (100%) cocoa powder in a mug of hot water or milk is better for you than chocolate powders or drinks with added sugars, fats or other ingredients. Such added ingredients should be avoided because of the potential negative health effects (e.g. diabetes).

If you are stressed out, anxious or need a good night’s sleep, try a cup of cocoa.

https://www.psychologytoday.com/ca/blog/the-science-mental-health/202008/stressed-out-cocoa-or-chocolate-could-help-you-sleep

Getting some shut-eye: The benefits of sleep, glorious sleep

From thesouthafrican.com/lifestyle

 Qualified homeopath Hanli Rautenbach gives advice on the importance of getting enough good sleep

When we start looking at what interferes with sleep, it is a surprise that any of us still sleep at all.

The opposite of sleep – insomnia

Medical reasons for insomnia includes chronic pain, an overactive thyroid, asthma, gastro-eosophageal reflux disease, heart disease, Parkinson’s and Alzheimer’s disease, diabetes and cancer.
Then there are mental health disorders like depression and anxiety that interfere with either falling asleep or staying asleep. Some of the medications taken for these conditions then interfere with sleep even more.

And we haven’t touched on the ageing process, hormonal changes, sleep-related disorders like sleep-apnea, restless leg syndrome, or my favourite — primary insomnia. This condition exists where no medication or above factors are present and yet you don’t sleep like a normal person. It can be triggered by emotional stress, time lag changes, changes in your sleep routine — but then it persists after these things have normalised.

                                                              Image via Adobe Stock

How to induce better sleep

There are basic changes you can make to induce better sleep.
Use your bed as a place to sleep only. Do not watch television in bed or use your smart phone an hour before you would like to fall asleep. Unwind at a set bedtime and listen to soothing music, read something relaxing and use a bed lamp rather than a bright overhead light.
Imagine that sleeping is preparing for an opening night with you in the main role and you need to set the stage.

Set the stage for good sleep

Eat at least three hours before bedtime and avoid caffeinated beverages after 4pm. Nicotine is a stimulant that will interfere with your sleep, so will alcohol. Even though initially alcohol will allow you to relax and go to sleep, it will wake you in your middle sleep.
If you battle to sleep, avoid daytime naps. Exercise daily for between 20 and 30 minutes.

It becomes much more challenging with an underlying medical condition.
Asthma and heart conditions can be aggravated at night by changes in circadian rhythms and medication prescribed for asthma, high blood pressure, and attention deficit disorder.
Caffeine in cold and flu medications can aggravate insomnia, as can depression. When you have chronic pain it will wake you in the middle of the night, but the corticosteroids prescribed to manage the pain often interfere with sleep.

If this is all sounding quite bleak, maybe it is. In a perfect world  we would all take regular holidays, manage our stress perfectly and exercise in clean air and natural light, on a regular basis and in a calm manner.

What is the solution?

The adaptability of human beings is profound. We cope with so much, and unfortunately it is often like the frog in the pot of boiling water — we only realise the harm when it is too late.
Obviously first practise good sleep hygiene and make the changes in your diet that will facilitate sleep.

When treating primary insomnia, consider herbs like sceletium, passion flower, valerian, chamomile, scullcap, schizandra and St John’s Wart (do not use in conjunction with the oral contraceptive pill).

                                                                      Image via Canva
Essential oils like lavender, neroli, jasmine, sandalwood, mandarin and rose can be considered. Homeopathically, the person is treated in totality and a remedy is decided upon by matching many symptoms and characteristics.
Commercially available homeopathic formulations are Nervuton 2 by Natura for worry and work stress, Nerva 2 by Natura for nervous tension, and Nerva 3 by Natura for feeling sad after loss. The Bach flower remedy, white chestnut helps to calm a overactive mind, elm helps for acute stress and exhaustion and olive for when you feel weak and exhausted yet cannot sleep.

Choose colours like beige, green and pink as these have soothing effects in a bedroom. Daily meditation should be considered as well. Supplements like magnesium, GABA, and vitamin B12 are also worth investigating.

When insomnia is caused by medication or as a result of other medical conditions, it becomes more complicated. Your first stop is with the practitioner who is treating these conditions with the goal in mind to manage the condition. They can do this by changing some medication around to have the fewest side effects or to add something to assist with sleep if there are no other options.

An approach to consider is to work with your primary health care practitioner and add other elements in an integrative approach to manage the condition in a more holistic, yet safe and controlled manner.

https://www.thesouthafrican.com/lifestyle/health-fitness/sleep-insomnia-solutions/

Try this 5-minute yoga routine before bedtime

From ktvz.com/health

Having a morning routine to boost energy is a great way to start the day, but what if you wake up every morning knowing that your bedtime routine is really to blame for your lack of energy and focus?

A good night’s rest isn’t just important for energy and focus; research has shown that it’s especially important for a strong immune system and fighting off infection — something that’s top of mind especially because of the pandemic.

Maybe your sleep has taken a hit amid the uncertainty of our current times. Perhaps you fall asleep easily but have a difficult time staying asleep. Or, you’ve spent countless nights lying awake in bed frustrated because you can’t fall asleep. One study showed a high frequency of insomnia during the pandemic. And some sleep neurologists are even calling it “Covid-somnia.”

Whatever your situation is, I’ve designed this five-minute yoga routine to help you sleep better every single night. A regular yoga practice, according to the National Sleep Foundation, helps people with insomnia sleep for longer, fall asleep faster and fall back asleep more quickly in the middle of the night. Stretching large lower body muscles like the hamstrings and hips that may be causing aches that keep you awake or low back pain is one of the goals of this yoga practice.

While doing this routine, focus on your deep breathing in through the nose and out through the nose. This slower breathing and control of the breath, research has shown, helps with the parasympathetic nervous system, your body’s ability to rest and digest, as well as the central nervous system.

Breathe in slowly through the nose as you fill your stomach up with air, and then exhale slowly as you feel your stomach deflate. In each yoga pose, focus on your breathing and the sensations you feel in your body.

Reclining big toe pose

This pose stretches the hamstrings, hips and calves in a relaxing and soothing way due to the reclined position.

Lie down on your back with your legs straight in front of you. Then bring the right knee into your chest, and place your hands behind the right thigh. Straighten the right leg up towards the ceiling. If you feel a stretch in your hamstring, stay here. If not, walk the hands up to the calf.

For an even deeper stretch, reach the right hand toward the right foot and grab onto the right big toe with the thumb, index and middle fingers.

Flex your foot and feel a stretch behind the back of the leg. Relax the shoulder of your right arm and make sure that your low back stays on the bed. Hold for three breaths. Repeat on the other side.

Lizard pose

This pose is especially helpful for loosening up the hip flexors which become constricted from sitting at a desk or in cramped positions all day.

From your hands and knees, step your right foot to the outside of your right hand. Keep the right knee bent over the right ankle. If you’re more flexible, you can step the right foot out to the right a bit more and open the foot to the right. Place your hands inside of the right foot, and hold here.

For a deeper stretch, you can come down onto your forearms or onto a pillow. Relax the shoulders and feel a stretch in the front of the left hip. Hold for three breaths. Repeat on the other side.

Bound angle pose

Release tension with this pose that helps stretch and relax the inner thighs, groin and hips.

Sitting upright, bring the soles of your feet together in front of you. Open your knees wide. Place your hands onto your ankles and sit up tall. Take a deep breath in and exhale as you fold forward.

Relax the shoulders and feel a stretch on the inside of the legs. Hold for five breaths.

Pigeon pose

This pose really isolates the muscles of the hips and ultimately softens stiffness, which makes you feel lighter and more relaxed.

From your hands and knees, bring the right knee forward and line up the right shin so it is parallel or close to parallel to the foot of the bed. Straighten the left leg behind you.

Walk the hands in front of the right shin. Hold here, or if you’d like to deepen the stretch, walk the hands further and allow your chest to fold forward over the right shin. Hold for five breaths, and then repeat on the left side.

Legs up the wall

This pose helps recirculate the blood flow in your feet and legs and calms the nervous system.

Lie down on your back so that your feet are toward the headboard of the bed. Scoot your butt as close to the headboard as possible (if it’s resting on pillows at the head of the bed, that is OK!).

Go through this yoga routine every evening as part of your bedtime routine. Train your body and your brain to unwind before you drift off into sleep so that come morning, you’ll be ready to start your day.

https://ktvz.com/health/2020/08/12/try-this-5-minute-yoga-routine-before-bedtime/

Struggling to sleep during the pandemic? Try these 6 techniques

From thejakartapost.com

It’s a widely known fact that getting the right quantity and quality of sleep is important for your health. It reduces stress, inflammation and the risk of depression, and it helps the body repair itself, improves cognitive function and helps ward off illness.

Sleep is particularly important during the COVID-19 pandemic, but many people are struggling to get enough of it.

A report by Express Scripts found that the use of anti-insomnia, anti-anxiety and antidepressant medication spiked between February and March, peaking in mid-March, when the World Health Organisation declared COVID-19 a pandemic.

     Sleep is particularly important during the COVID-19 pandemic, but many people                                          are struggling to get enough of it. (Shutterstock/Rawpixel.com)

Here is a list of tips compiled from Health.com to help you sleep better.

1. Go to sleep and get up at the same time every day
Brandon Peters-Matthews, a doctor who specializes in sleep, has said that having a regular sleeping and waking schedule helps maintain a consistent sleep routine.
The schedule should leave 8 hours a night for sleep. This is the sleep requirement for most adults. The typical sleep needs for those between the ages of 13 and 18 is 10 hours nightly, while the sleep needs of babies from four to 12 months old can be up to 16 hours a night, according to the American Academy of Paediatrics.

2. Get sunlight when you wake up
How you start and end your day affects the quality of your sleep as well.
Peters-Matthews has said that getting 15 to 30 minutes of sunlight after waking up and going to bed feeling sleepy will help.

3. Pay attention to how your daily habits influence your wakefulness
Avoiding naps and being aware of how much caffeine and alcohol you consume can help you get a better night’s sleep.

4. Move your body
Regular exercise helps with managing stress and promoting sleep, according to neurology and paediatrics professor Beth Marlow.
“Try moving every hour and engage in regular exercise – outside if you can,” said Marlow.

5. Limit news consumption
Although being up to date on current events is important, it can also cause anxiety that may disturb your sleep.
Marlow recommended that you avoid social media and news outlets before bed or turn off your screen entirely.

6. Take care of yourself
A number of potential stressors have emerged during the pandemic, such as not being able to go to the office, go to the gym or spend time with friends. But it’s still possible to care for yourself and take some “me” time to decompress.
“Try to cultivate ways to reduce stress, and reach out to others for support,” said Peters-Matthews. “If insomnia persists, consider cognitive behavioural therapy for insomnia (CBTI).”

https://www.thejakartapost.com/life/2020/08/09/struggling-to-sleep-during-the-pandemic-try-these-6-techniques.html

Is stress keeping you up at night?

From news.fiu.edu
By Karina Taylee

A full seven to nine hours of sleep a night sounds great, but it can be pretty hard when your mind is restless with anxious thoughts. Tossing and turning all night can make you tired, moody and less productive. If you’ve found yourself dreading those sleepless nights, Selena Sifontes, a health educator at FIU’s Healthy Living Program (HLP), has some advice for you.

Why we struggle with sleep
Anxiety is the main cause of insomnia because stress activates your fight or flight response and melatonin, the sleep hormone, in inhibited. Some of the most common issues Sifontes sees in her consultations are inconsistent sleep schedules and school responsibilities keeping people awake.

Prioritising sleep
According to the American Psychological Association, people who sleep poorly report increased stress. Insomnia can wreak havoc on your waking life because you might be sluggish, irritable and unmotivated. If this sounds familiar, HLP offers sleep hygiene consultations.

Sifontes says that prioritizing sleep starts with becoming self-aware of how sleep affects your wellbeing; she calls this, “developing a why”. Notice your performance when you are both well rested and sleep deprived to gain a better sense of how sleep affects various aspects of life, like schoolwork or mood.

“When you’ve established a strong, powerful ‘why’…then [it is] much easier [for sleep] to become one of your nonnegotiables,” Sifontes adds.

Prep the right way
When trying to get better sleep, create a bedtime routine that helps you unwind to encourage melatonin production.

• Sifontes describes consistency as a crucial part of healthy sleep hygiene, so try keeping the same bedtime every night. This will help your body know when to start preparing for sleep. 
• Electronics emit blue light that disrupts melatonin production, so avoid using them at least two hours before bed.
• Utilize aromatherapy. Sifontes recommends using oils like lavender and chamomile because of their calming properties; so find one that you enjoy! Use a diffusor or put a few drops on your pillow!
• Keep a worry journal to store all the stressful thoughts affecting your sleep. Try writing an hour before bed, so those thoughts aren’t fresh in your mind when you go to bed.

Reducing Stress 
Sifontes recommends having some form of stress relief in your waking life so you are less likely to hold on to stressors at bedtime. Any activity that relaxes you works, but some are especially good at aiding sleep.

• Meditation is inherently relaxing and helps put your concerns in perspective.
• Exercise can release energy and tension.
• Creative hobbies can turn those worries into art!

Avoid self-medicating with alcohol and sleeping pills. Although alcohol can make you drowsy, it can wake you up through the night. Sleeping pills should only be used under a doctor’s supervision. Sifontes does not recommend taking melatonin supplements during consultations because it may harm the body’s production of melatonin.

What to do if you’re in bed and can’t sleep
Your brain is really good at creating patterns, so if you spend a lot of time in bed awake, your brain will associate your bed with wakefulness. Instead, Sifontes suggests:

• Get up if it takes you more than 15 minutes to fall asleep because staying in bed can be more stressful.
• Stay off electronics to avoid blue light
• Avoid checking the time to prevent stress
• Go to a dimly lit room and do something relaxing
• Use your worry journal

Whether you’re trying to boost your immune system, be a good student or enact social change, a good night’s sleep is your best tool for success.

https://news.fiu.edu/2020/is-stress-keeping-you-up-at-night

What Are the Five Types of Insomnia?

From medicinenet.com

What is insomnia?

Insomnia is defined as repeated difficulty with sleep initiation, maintenance, consolidation, or quality that occurs despite adequate time and opportunity for sleep, and that results in some form of daytime impairment.

Types of insomnia

Acute insomnia

Acute insomnia is the most common type of insomnia. It is short term and lasts for a few days up to a month. It is also commonly called adjustment insomnia because it is usually caused by a change in environment or stressful events. Some common causes of acute insomnia are as follows: 

• New environment and unfamiliarity
• Excessive noise or light
• Extremes of temperature
• Uncomfortable bed or mattress
• New job or school
• Relocation to a new place
• Jet lag
• Work deadlines or examinations
• Death of a relative or close friend
• Difficulties in a relationship
• Physical discomfort such as pain
• Certain medications
• Acute illness and allergies

                              The insomnia causes may differ according to the type of Insomnia

Chronic insomnia
Insomnia is usually a transient or short-term condition. In some cases, insomnia can become chronic or long term. Insomnia is said to be chronic if the patient experiences difficulties in sleeping at least three days a week for at least a month. Chronic insomnia may be primary or secondary. Primary chronic insomnia is also called idiopathic insomnia because there is no specific cause. Secondary chronic insomnia is also called comorbid insomnia. Comorbid insomnia is more common than primary insomnia and occurs due to other underlying medical conditions (comorbidities).
Common causes of chronic insomnia include the following:

• Chronic medical conditions such as acid reflux disease, thyroid disease, diabetes, sleep apnea, neurological conditions such as Parkinson’s disease and chronic pain
• Psychological conditions such as depression, anxiety, schizophrenia, and bipolar disorder
• Medications such as anti-hypertensives (blood pressure [BP] medication), respiratory medications, anti-histamines, hormonal medication, anti-epileptic drugs (seizure medication), anti-depressants and chemotherapy
• The central nervous system (CNS) or brain stimulants such as nicotine and excessive caffeine
• Lifestyle factors such as frequent travel causing jet lag, constantly rotating shift work, irregular naps and sleep timings
• Nasal block and sinus allergies
• Age (Insomnia becomes more common with age)
• Onset insomnia
• Onset insomnia is difficulty initiating sleep. This type of insomnia may be short term or chronic. The common causes are as follows:
• CNS stimulants such as nicotine and excessive caffeine
• Change in environment and unfamiliarity
• Stress and anxiety
• Chronic pain

Maintenance insomnia
Maintenance insomnia is when the patient has difficulty staying asleep or waking up too early and difficulty going back to sleep. Maintenance insomnia may be caused by chronic medical conditions or psychological conditions such as depression, anxiety, or stress. Some medical conditions that may cause maintenance insomnia are as follows:

• Asthma and other respiratory conditions
• Nose block and sinus allergies 
• Restless leg syndrome
• Acid reflux disease
• Chronic pain

Behavioural insomnia of childhood
Behavioural insomnia of childhood (BIC) can usually be managed with appropriate behavioural therapy. BIC has three subtypes:

• BIC sleep-onset: It can usually be resolved with a few behavioural changes such as creating a healthy sleep routine or learning self-soothing or relaxation techniques. It occurs due to negative associations with sleep, such as needing to go to sleep by being rocked or nursed or watching TV while going to bed.
• BIC limit-setting: This occurs due to the child’s refusal to go to bed.
• BIC combined type: This is a combination of both BIC subtypes.

How is insomnia treated?

The treatment usually includes a combination of more than one treatment modality and uses a multi-disciplinary approach. Treatment options include the following:
Cognitive-behavioural therapy

• Sleep hygiene education: This addresses behaviour that is incompatible with sleep such as caffeine or alcohol use, environmental noise, inappropriate room temperature, and watching TV in bed.
• Cognitive therapy and relaxation therapy: This involves inculcating correct sleep beliefs, reducing stress and anxiety, relaxation exercises, and meditation. Acupressure and massage therapies can help in relaxation and reducing chronic pain.
• Stimulus-control therapy: This works by associating the bed with only sleepiness and when it is time to sleep.
• Sleep-restriction therapy: This is based on the fact that excessive time in bed can lead to insomnia. Hence, it is advised for adults to limit sleep time to around five to seven hours.

Medication to treat insomnia:
Sedative-hypnotic drugs, sedating antidepressants, antihistamines, and other drugs may be prescribed by a physician.

Devices:
FDA-approved prescription devices can be used in patients with insomnia.

Diet and exercise:
Patients are advised the following:

• To avoid caffeinated beverages in the late afternoon or evening
• To avoid alcohol in the evening
• To avoid large meals right before bedtime
• To exercise in the late afternoon or early evening (six hours before bedtime) can promote sleep

https://www.medicinenet.com/what_are_the_five_types_of_insomnia/article.htm

Best Natural Sleep Aids for COVID Stress Related Insomnia

From onegreenplanet.org

Most of the country is about five months into shelter-in-place lockdown and the toll is beginning to show both physically and mentally.
While the lack of social interactions and the closing of the economy are all huge hits to our psyche, one of the harshest realities is the drastically reduced access to our normal outlets.

Most restaurants are closed to indoor dining.
Many cities have closed parks, beaches, and even hiking trails.
Travel is limited.
And there are a great many of us that still find ourselves working from home.

These factors all add up to a loaded, fatigued, and frayed mental psyche, which has resulted in an uptick in complaints and cases of trouble sleeping and even insomnia.
If you’re one of these folks facing endless nights of restlessness, staring at your ceiling, and long days filled with hazy fatigue, then it may be time to seek some help. Sleep is integral for our overall health and wellbeing. Without the proper amount of quality sleep, our brains tend to function poorly, our bodies are tired, and our moods are erratic.

With that said, before you call your doc to get some prescription meds, it may be beneficial to give some natural sleep aids a good go first? While prescription meds help you fall and stay asleep, most natural sleep aids work with your body to calm anxieties, reduce stress, and infuse your body with agents that stimulate natural sleep mechanisms to get your sleep cycle back on track for good!

Why We Can’t Sleep Right Now

There’s a lot going on in the world right now.

Between the Coronavirus pandemic, shelter-in-place hardships, and massive protests, each of us is currently carrying a heavy load on our shoulders.
With that heavy load comes psychological effects that may be causing you some sleep troubles.

Most of the sleep turbulence is probably stemming from the pandemic, in particular, from something called fatigue-driven sleeplessness caused by the “mental workload associated with COVID-19.” What exactly am I talking about? Basically, the fears around the pandemic mixed with shelter-in-place have brought to the surface “unprecedented psychological stressors … forced upon us including stress and anxiety.”

On top of that, your trouble sleeping may also be caused by “the monotony of the situation,” which increases fatigue during the day and makes it more difficult for us to obtain quality sleep when we actually need it.

Not only are we dealing with increased anxieties and stressors, but the change in our daily routine may also be wreaking havoc with our circadian rhythm, an “essential internal ‘clock’ that plays a key role in regulating our sleep pattern,” by controlling “body temperature and hormones in order to make us feel alert during the day and tired at night.”

Pile all of these factors, one on top of the other, and you’ve got a messy situation when it comes to achieving quality sleep!

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Dangers of Prescription Sleep Aids

Lack of quality sleep or sleep conditions, such as insomnia, are incredibly frustrating and dangerous. Reconciling with your doctor is a great first step. Making certain lifestyle changes — such as reducing screen time before bed, incorporating self-care routines, upping your physical activity throughout the day, and decreasing caffeine — is another recommended step.

With that said, sometimes nothing works.
While you may want to immediately turn to prescription sleep aids — also called sedative hypnotics — that will knock you out, there are a few downsides to these medications.

First and foremost, they won’t necessarily help you find that beautiful, natural sleep pattern that you once had. Prescription sleep meds will definitely make you sleep, but the quality of sleep — if you’re able to achieve all the stages of sleep — is not great. Therefore, you may simply be stuck taking sleep medications for the long haul, which oftentimes leads to dependence or a full fledged addiction.

On top of that, sleep medications — such as “Lunesta, Sonata, Ambien, Rozerem, and Halcion” — come with a laundry list of fairly unpleasant side effects that range from subtleties — changes in appetite, daytime drowsiness, gas, headaches, unusual dreams, dry mouth, and weakness — to more startling changes — consultation or diarrhoea, heartburn, dizziness, uncontrollable shaking, stomach pain, impairment, mental slowness, and even a burning or tingling in the hands, arms, feet, or legs.

Top Natural Sleep Aids

You know you need sleep and you don’t want to succumb to those prescription meds. It’s time to learn about those natural sleep aids that work with your body to help you get good quality shut-eye. Luckily, there’s a handful to choose from that all work in different ways and range in price to fit your lifestyle and budget!

Magnesium

If you’re up on your nutrients, then you know magnesium is a hugely important mineral for your body. In fact, magnesium is found naturally in many plant-based foods.

Turns out that magnesium is also an incredibly effective natural sleep aid!

Magnesium has been shown to “help quiet the mind and body, making it easier to fall asleep.” In part, this may be due to magnesium’s “ability to regulate the production of melatonin, a hormone that guides your body’s sleep-wake cycle.” On top of that, research has found that magnesium can “increase brain levels of gamma-aminobutyric acid (GABA), a brain messenger with calming effects.”

While you can get magnesium from plant-based foods when using it as a sleep aid, it’s recommended to try either a supplement, — VegLife Vegan Magnesium — lotion, — such as this nfuse Magnesium Body Lotion Ultra Healing — or spray, — NOW Solutions Magnesium Topical Spray.

Melatonin

One of the most popular sleep aids is actually just a dose of your body’s natural sleep hormone, melatonin! This hormone “signals your brain that it’s time to sleep” via the time of the day. Melatonin levels “naturally rise in the evening and fall in the morning,” putting you to sleep and waking you up. Plus, melatonin has been shown to improve the quality of sleep, especially for those with sleep disorders.

The best way to get melatonin into your life is via supplement! Go with vegan, organic, and pure melatonin when possible such as this Naturelle Sleep on It Vegan Melatonin mixture supplement, these SugarBear Sleep Vegan Gummy Vitamins with Melatonin, or this Doctor’s Best Melatonin supplement. 

Chamomile

This lovely gentle herb pairs well with lavender as an all-natural, floral sleep regimen! Chamomile has long been touted for its ability to promote relaxation, calm, and sleep. On top of that, chamomile has also been found to help lessen “symptoms of depression.”

Chamomile, much like lavender, can be used in a variety of ways. Drink a cup of chamomile tea before bed, such as this Traditional Medicinals Organic Chamomile Herbal Tea. Mix chamomile essential oil — such as this NOW Essential Chamomile Oil — with a carrier oil and use it directly on your skin or use in an aromatherapy diffuser. Take chamomile in a supplemental form such as this Horbaach Chamomile Extract.

You can also even cook with chamomile! Here are a few creative ways to integrate chamomile into your diet: Chamomile Ginger Lemon Raw Energy Bars, Almond and Chamomile Panna Cotta, or these Peach and Chamomile Ice Pops.

Valerian

Valerian root is “an herb native to Asia and Europe” that is popularly used as a “natural treatment for symptoms of anxiety, depression, and menopause,” and also happens to be a commonly used “sleep-promoting herbal supplement.” Along with helping you to fall asleep, valerian studies have found that this root may improve self-rated sleep quality.

This all-natural sleep aid is consumed in supplement form to make sure you’re getting the proper dosages that have been safely processed and manufactured! Try a few of these vegan valerian root supplements to begin: Pure Mountain Botanicals Valerian Root Capsules, NOW Supplements Valerian Root, or this Deva Vegan Valerian.

Hops

Yep, I’m talking about the same hops that come in that bottle of beer you enjoy for happy hour!

What exactly are hops? Hops are the “female flowers of the hop plant” and they’re generally “used to flavour beverages, like beer, and as an herbal medicine.” When it comes to the medicinal side of hops, it’s been found that they can “improve sleep.”

Hops can be consumed in a few different ways including via liquid extract, — such as this Herb Pharm Certified Organic Hops Liquid Extract — via powder, — such as this Bulksupplements Hops Extract Powder — or you can even sip on some nonalcoholic beer!

It’s important to note the difference between alcoholic and non-alcoholic beer. Alcohol tends to cause sleepiness and yet it actually disrupts our sleep cycle causing more sleep issues, while non-alcoholic beer will provide sleep-friendly hops without the disrupting alcohol component.

Passion Flower

Passion Flower — referred to as “Passiflora incarnata or maypop” — is one of the little known sleep aids, yet has been shown help for those suffering from insomnia. Lucky for us, the exact “species of passion flower linked to sleep improvements are native to North America.” While passion flower has shown sleep benefits, it all depends on the form in which you consume it.

When studied, it’s been found that passion flower is most effective as a sleep aid when consumed as a tea before bedtime rather than in supplemental form.

Give one of these passion flower tea concoctions a try to help you get some shut-eye: Tadin Passion Flower Tea, Buddha Teas Organic Passion Flower Tea, or this Starwest Botanicals Organic Passion Flower Loose Leaf Tea.

Lavender

Cook with it. Diffuse the oil. Take some supplements. Put on some lotion. Take a salt bath with it. Hang some dried flowers throughout your house.
Lavender is not only one of the most popular and versatile calming agents, but it’s also one of the most naturally-based. So, what is it about this flower that helps us sleep? It’s that soothing, calming scent! Several studies have shown that “simply smelling lavender oil for 30 minutes before sleep may be enough to improve the quality of sleep.”

While supplements may seem the easiest route, a few studies have shown them to cause stomach unrest and digestive issues. Therefore, it’s recommended to go with a few other options such as diffusing the oil, — such as this NOW Essential Oils Organic Lavender Oil — applying lavender-scented lotion, — such as this All Good Hand & Body Vegan Lotion — and using lavender bath salts — such as this Kneipp Lavender Mineral Bath Salt.

https://www.onegreenplanet.org/natural-health/best-natural-sleep-aids-for-covid-stress-related-insomnia/

What These 4 Major Religions Can Teach Us About Coping With Insomnia

From news.yahoo.com

Based on studies conducted in multiple countries, about 30 percent of adults struggle with insomnia, and 10 percent of them experience daytime distress because of a lack of sleep. You can find theories about what causes insomnia and how to treat it all over the place, but what do the world’s major religions have to say about the matter?

Hinduism and Insomnia: Finding Balance

The Ayurveda recognizes two types of insomnia. Waking up in the middle of the night is seen as an imbalance in the Vata dosha, which has to do with emotions like anxiety and hypersensitivity. Having a difficult time initially falling asleep is regarded as an imbalance in the Pitta dosha, which is related to digestion and metabolism.

Ayurveda tradition uses many methods to combat insomnia, including:

• Herbs like Ashwagandha or Bacopa (Brahmi)
• Going to bed before 10 pm since this is the Kapha time of day, which is full of grounded energy to help you fall asleep
• Waking up before sunrise so we stay synchronized with nature’s clock
• Eating a light supper so our energy goes towards rejuvenation instead of digestion
• Turning off electronic devices an hour before bed because technology stimulates the Vata dosha
• Giving yourself a massage with oil (abhyanga) to soothe the Vata dosha
• 
  
• Hinduism also offers a morning-after remedy to recover from a sleepless night: yoga nidra, or yogic sleep. Yogic sleep is a traditional meditative practice in which you get in the shavasana position, lying on your back with your legs and arms out to your sides. This promotes very deep relaxation and is usually used at the end of a yoga session.

Through the eyes of Hinduism, curing insomnia is about finding balance within ourselves and the world around us. And believe it or not, Buddhism wouldn’t completely disagree.

Buddhism and Insomnia: Staying Connected

Buddhism sees insomnia as a sort of spiritual opportunity. Rinpoche, an incarnate lama, talked about bardo — the “in-between state” — the space between wakefulness and sleep. It’s a groundless, uncertain state, what he referred to as a “highlight in the middle of nowhere.” According to Judith Simmer-Brown, a prominent Buddhist scholar and professor of religious studies at Naropa University, being in bardo opens us up to the awareness that we’re connected with every other living being in the world.

Even though Buddhism doesn’t necessarily view insomnia as a bad thing, the religion offers ways to treat it. For instance, you can use mindfulness to keep your mind calm and centred. Focus on what you’re feeling, and let your emotions flow through you. You can also try this traditional Tibetan visualization technique to treat insomnia:

“Imagine it is night deep in the forest. A raging river rushes through a narrow gorge, roaring incessantly. At the top of the gorge there is a coarse rope ladder descending from the rim halfway down to a small and cosy cave in the canyon wall. Inside is a crackling campfire burning, illuminating and warming the rough stone walls of the cave. I am sitting before the fire wrapped in a sheepskin cloak, cuddling a baby goat nestled into my arms. Even as I hear the roaring river, I hold the kid close and feel content.”

As you can see, two of the major religions seem to agree on many aspects of treating insomnia, but where does Christianity stand on the issue?

Christianity and Insomnia: Finding God

Similar to Buddhism, Christianity doesn’t view insomnia as an entirely negative experience. This religion looks at insomnia as a test of your faith and focus on God and an indication that God wants your attention at the only time of day you’re being still enough to listen to Him — in the middle of the night.

The Bible suggests we lean on faith when we can’t sleep: “You’ve kept track of my every toss and turn through the sleepless nights. Each tear entered in Your ledger, each ache written in Your book (Psalm 56, verse 8).” Seeking God in prayer, reading, etc., might keep you calm enough so you can get some sleep.

Proverb 20, verse 3 also tells us “don’t be too fond of sleep.” In other words, don’t put too much pressure on yourself to get “enough” sleep, and simply surrender to your sleeplessness. You’re awake for a reason.

Islam and Insomnia: Staying Close to Allah

According to Shaykh Muhammad Saalih al-Munajjid, general supervisor at Islam Question & Answer, Islam says that insomnia is sometimes caused by waswaas, or whispers from the evil Shaytaan.

Fortunately, Islamic literature offers many ways to free ourselves from Shaytaan’s mumbling. One way we can do this is through Shari remedies. These revolve around keeping our focus on Allah’s love, rewards and punishments and the Hereafter as opposed to the physical world, so we can attain peace of mind. We do this by avoiding certain sins, saying certain prayers, being kind to other people, reading the Qur’aan and serving Allah (‘uboodiyyah): “Those who believed (in the Oneness of Allah), and whose hearts find rest in the remembrance of Allah verily, in the remembrance of Allah do hearts find rest (al-Ra ‘d 13:28).”

Psychological remedies focus on getting rid of worries by means of staying close to Allah, being grateful for everything He does and staying detached from the physical world, while behavioural remedies include seeing a doctor to whom Allah has given knowledge of the human psyche.
Islamic cures for insomnia also include always asking Allah for forgiveness, seeking His protection from Shaytaan, keeping good company and making sure you don’t think wrong thoughts. From this perspective, getting a good night’s sleep depends upon how we live our lives during the day.

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If you have problems with insomnia, the world’s major religions may be able to help you find some rest. They have different ideas about what causes insomnia, but their methods for attaining sleep are all based in love and revolve around similar principles: surrendering to reality, staying connected to the world around us and finding God and peace within ourselves.

https://news.yahoo.com/4-major-religions-teach-us-073622816.html