Natural help for insomnia
In today’s stressful world, many people have trouble sleeping. Sleep is important as it is how our body replenishes itself. Good sleep promotes physical and mental healing, boosts our immune system, gives us energy and improves our mood. Not getting a good night’s rest can leave us fatigued, depressed, cross and unable to cope with the challenges of the day. If sleeplessness continues for days, weeks or longer, it can have significant impacts on our overall health.
The first step towards a good night’s sleep is looking at possible causes. At my practice, I first ask a few questions. Is there an underlying health problem, such as pain, digestive issues, urinary issues or other physical problems that cause sleep to be difficult to achieve or maintain? Bloodwork should also be done to check for possible issues such as thyroid trouble. Once these have been addressed or ruled out, then it’s time to look at other factors. Stress and worry are frequent contributors to sleeplessness. While no one can promise you a stress-free life, there are steps you can take to reduce stress and your body’s response to it.
Making yourself physically tired can help your body more easily go into sleep mode and help your brain “shut off” at bedtime. Getting in a good walk, workout or other form of physical activity in the late afternoon or early evening burns energy, generates “feel good” endorphins and generally helps you enter a more relaxed state. (Exercising too close to bedtime can have the opposite effect as it gets your body too revved up for sleep. Stop exercising at least three to four hours before bed.) If you engage in an activity that is also fun, or involves social interaction, all the better.
Yoga, meditation, and spiritual pursuits can also help you cope with stress and worry. These practices will help you take your mind to a better place and give you tools to better deal with stress on a day to day basis. Engaging in these activities as part of a daily or weekly routine will help your mind and body align with a healthier response to stress.
If you have prolonged issues with stress, depression or anxiety, speak to your doctor. A therapist may be able to help you address these issues, and help you calm your mind so sleep comes more easily.
At West End Wellness, we also explain that what you eat, when you eat and how you eat can also affect sleep. A heavy meal eaten late at night is not apt to set well and can cause wakefulness. Try eating before 7 p.m. and take your time eating—make it a relaxing experience. Eat foods that are easy to digest. There are also foods that can help promote sleep such as tart cherry juice which contains melatonin, turkey which contains tryptophan, and almonds which are rich in magnesium; other sleep supporting foods include kiwi, fatty fish such as salmon, walnuts, oatmeal, bananas and dairy products. Avoid foods that are overly rich or spicy. And, your grandmother was right, that warm glass of milk before bed can help you fall asleep as the tryptophan and certain peptides in milk can make you sleepy.
Supplements can help with sleep, although results vary from person to person. Melatonin is a substance produced by the body that helps regulate the sleep/wake cycle. If taken in the right amount at the right time of day, it can help with insomnia. Chamomile is an herb that the FDA considers safe and it has no known side effects; it has long been associated with promoting sleep. However, if you are allergic or sensitive to ragweed, chrysanthemums, daisies, sunflowers or other members of those plant families, do not take it. Valerian root is another herb commonly used to treat sleep issues, but it can interfere with some medications so make sure your doctor knows about everything you take. It’s also not safe for pregnant women or children.
Finally, create a routine around bedtime. This will help teach your brain that it’s time for your body to wind down. Take a warm bath, get into cozy pajamas, read for a while, dim the lights, avoid any technology or TV at least an hour before bed; in short, prepare for sleep. It’s also important that your room be a haven for sleep. It should be cool, dark and quite—no technology in the bedroom. The blue light from screens is a known contributor to wakefulness and sleeping with your phone will not aid you in sleeping. Leave the phone behind well before bedtime.
If you are having sleep issues, we can help!
Dr. Michael Blackman is a natural health expert specializing in functional nutrition. He previously had a thriving chiropractic practice in Dover for 20 years and offered nutritional counseling. Learn more at www.westendwellness.us
This article originally appeared on Portsmouth Herald: Natural help for insomnia
