HealthWise

Do you have problems sleeping?

Insomnia is a condition that involves either having trouble falling asleep or waking up frequently during the night.

Either way you tend to feel terrible!

If you suffer from insomnia, you know the problem all to well; the harder you try to fall asleep the more wide awake you become, or you have no trouble falling asleep, its just you wake up at 11.30, 1.00, 2.35 and 4.45.

Everyone has advice for you, try a warm bath, teaspoon of honey, meditation, use herbs, read a good book, read a boring book, get up if not sleepy.... - It takes trial and error to find out what works for you. Removing any underlying causes is usually the first step - many things can cause insomnia - stress from daily life, overwork, diet problems etc.

In general lifestyle changes are necessary. Diet changes are also important to ensure that the body is given the nutrients it requires, and to eliminate foods that cause problems. Drinking plenty of water is recommended as dehydration is a primary cause of insomnia. A healthy style of eating can encourage the body to relax and slow down. Slowing down, using Aromatherapy and having a bedtime routine can all assist. Use some relaxation exercises.

Naturopaths have many tools available to them to treat insomnia. The first step is determining the cause. Poor dietary choices (such as lots of caffeine - coffee, chocolate and cola), smoking, too much exercise, dehydration, stress, hormone changes and vitamin and mineral deficiencies particularly B vitamins and magnesium can all trigger insomnia. Treatment used depends upon the cause.

Stress management strategies need to be implemented, so attendance at a stress management seminar or meditation class is suggested. Herbal remedies and teas such as Valerian, Passionflower, Oats and Camomile are excellent to relax the body and mind and promote sleep. Bach flower remedies such as White Chestnut and homeopathic remedies are also beneficial. Herbal mixtures and nutrient supplementation is targeted to correct the cause of the insomnia - for example insomnia is a common symptom during menopause. By correcting the underlying problem - the hormone imbalance - the insomnia can disappear.

Tips To Help Get A Good Nights Sleep

• Urinate before you go to bed.
• Avoid coffee, chocolate and tea (except Herbal tea) after 4pm.
• Reduce or eliminate nicotine (cigarettes) - don't smoke within an hour of wanting to go to sleep.
• Avoid excess alcohol - not more than 2 glasses in the evening.
• Try to have at least a few alcohol-free nights a week.
• Go for a walk in the evening - gentle exercise promotes well-being and an improvement in sleep quality.
• Avoid strenuous exercise ( e.g. aerobics, running) within 2 hours of wanting to go to sleep - it is too stimulating.
• Have a small glass of water before bed and keep a glass on the bedside table to sip during the night - dehydration is a major cause of sleep problems.

The following suggestions can be used while you are working with your practitioner to treat the cause of the insomnia.

• Have a cup of Herbal tea - Chamomile, Lemon balm, Valerian, Tension tamer and Sleepytime are all good choices.
• A glass of warm milk is often useful, as long as milk allergy is not a problem.
• Have a warm bath before bed. Put a few drops of lavender oil in the water to help you relax.
• Place a few drops of Roman Chamomile or Lavender essential oil on a hanky and put under your pillow.
• Use some relaxation exercises
  • Close your eyes and imagine yourself sinking into a fluffy white cloud.
  • Feel all the tension drain out of you and let yourself relax.
  • Consult your practitioner for more relaxation techniques.
• Try to establish a routine - go to bed at the same time each night.
• The Bach Flower White Chestnut, available from the health food store, will assist in stopping persistent thoughts from keeping you awake.

You may find some of the above techniques more effective than others. Should you have any questions do not hesitate to contact your practitioner.

Sweet dreams!

This information is intended as a guide only. This information is not intended as medical advice, it is provided solely for information and educational purposes. Please consult a health care professional if you have any health problems.