Oct

Natural Insomnia Remedies

It’s night time and you’re snuggled up in bed; and if you’re lucky it is dark and quiet.

So how is it that you’re still awake, listening to the seconds slowly tick by? And why is it you fall into a deep sleep minutes before your alarm us due to go off?

Although it’s common to have the occasional sleepless night, insomnia is the term for lack of sleep on a regular basis.

The (relatively) good news? It’s really not just you.

More than 12 million people (27% of the adult population) experience 3 bad nights sleep in an average week.

For 7 million (17% adult population) it’s the majority of nights; and for 3 million (7%) it’s every night.

One third of the population suffer from lack of sleep due to overactive thoughts.

While 13% find their bed partner is the main reason they don’t sleep.

And 1 adult in 10 suffers from nightmares.

Pain and physical illness such as sleep apnoea also keep us awake, along with noise and gastric reflux.

Then there are those who work nights or shifts.

Shift work sleep disorder (SWSD) is a circadian rhythm sleep disorder which affects people who change their work or sleep schedules frequently or who work longterm on other than the day shift.

Chronic insomnia can itself be a symptom of another condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it’s important to see a doctor if you are having trouble sleeping.

Although it may all seem bleak, there are many natural ways you can use that can help you to sleep.

The body’s circadian rhythm, which determines when you sleep and when you wake, is controlled by a hormone called melatonin - which is released by the pineal gland.

Researchers have found, for example, that people who find it hard to get off to sleep are usually deficient in their levels of serotonin, the synthesis of which also requires large amounts of vitamin B6 (pyridoxine.)

B6 can be found in carrots, cheese, avocado, fish, lentils, peas, potato, spinach, sunflower seeds, and wholemeal flour.

If you suffer from insomnia, you should eat more of these foods and cut out the high sugar foods such as white bread and white rice, which can cause fluctuations in blood-sugar levels.

Stick instead to a high, unrefined carbohydrate diet, which maximises the presence of L-tryptophan, a form of tryptophan, in the brain.

Nutri do a supplement called Somnalin that features a complementary blend of nutrients, including 5-HTP, theanine, and targeted B vitamins, to support restful sleep and harmony.

The list of herbal remedies that can help promote a good night’s sleep is impressive and ranges from everyday store cupboard offerings such as mint, rosemary, valerian, and the antispasmodic, muscle-relaxant, thyme, to the more exotic passionflower (for chronic insomnia) and saffron.

Chamomile is an excellent natural sedative and safe to give to children.

In the East, a hot foot bath is a traditional remedy for insomnia – the logic is that it draws the blood from the brain to calm a racing mind – and if you enjoy using essential oils when bathing, both lavender and lemon balm will help relax you.

Certain drugs, including oral contraceptives and beta-blockers, can play havoc with sleep patterns; caffeine, which stimulates the production of more adrenaline, is a major culprit in the sleep wars.

If you are drinking around 12 cups a day, you are ingesting a gram of caffeine – which is more than enough to keep you awake and counting sheep.

You also need to eliminate cola drinks, chocolate, tea, cakes, and biscuits.

It is also a mistake to use alcohol to help you get off to sleep. Although it may appear to do the trick, it actually destroys the B vitamins, which are important for maintaining normal sleep rhythms.

Flower Essences are also great for helping you to relax, switch off and drop off!

Cherry Plum for relaxing and letting go

Impatiens helps to release tension

White Chestnut is a great help for calming the mind

Additional essences

In cases which seem to require further help, a combination of Australian Bush Flower Essences Boronia (Boronia ledifolia) for persistent thoughts and mind-chat;

Crowea (Crowea saligna) for worry and anxiety;

And Black-Eyed Susan (Tetratheca ericifolia), for hyperactivity and haste, is good for releasing the particular kind of tension associated with insomnia.

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