25% of people suffer from some form of sleeping disorder. Usually, insomnia sufferers are unable to relax physically and mentally and often experience a racing imagination at night. Those thoughts seem endless and by the time it's over, it is morning. Sleep deprivation is not normal and it can lead to serious health problems. Dr. Robert Pendergrast, a physician in the practice of holistic medicine at Aiken-Augusta Holistic Health says that "a sleeping disorder goes hand in hand with some very difficult medical conditions, including any sort of chronic pain syndrome, fibromyalgia, chronic fatigue syndrome, restless leg syndrome, or an anxiety disorder. "
As a result of insomnia we feel tired during the day. Experts from the Mayo Clinic explain that our concentration and alertness become impaired, and as a result it is hard for us to focus on work or conversations and we are unable to solve even the simplest tasks. This lack of mental ability may also be accompanied by slow reflexes. When we don't get enough sleep we get sluggish and we lose our ability to react to situations as we used to. This can be dangerous for those of us who work with machines. In addition, sleepless nights provoke aches and pains which have neither beginning nor end. And if this isn't enough, insomnia leads to weight gain, because the levels of Cortisol (a hormone which function affects the way fat cells respond to the food we consume) increase and this makes us feel hungry even if our stomach is full. With a loss of sleep our bodies are not able to metabolize carbohydrates as well, which provokes fats storage and high blood sugar. Experts warn that excess blood sugar may cause obesity, cardiovascular disease and type 2 diabetes. If not treated, insomnia can last months and can ultimately push us into depression or alcohol/drugs dependency in order to bear the lack of sleep.
Avoid sleeping pills
A combined analysis of a large number of sleeping pill trials, published in the British Medical Journal concluded that long-term use of sleeping pills is harmful. The experts report that sleeping pills create more problems than insomnia relief, impairing physical and mental functions in individuals and state that insomnia cannot be fixed with "just a pop of a pill". Our modern society is manipulated by advertisements promising quick-fix solutions. In fact, sleeping pills do not tackle the underlying cause of insomnia because the chemicals found in most sleeping pills affect normal brainwave patterns. As a result our brain is unable to fall into the deeper restorative stages of sleep.
Ways to overcome insomnia without conventional drugs
Dr. Pendergrast says that one of the most important steps to defeat insomnia is to pay attention to our sleep habits and sleep hygiene.This includes the comfort of our bed, the levels of light and sound in our bedroom, our rituals before going to bed and our regime. The expert says that it is good to keep a well-organized sleep schedule. It is important to wake up about the same time every day, "with no more than an hour of "sleeping late" on the weekends". It is far better to go to bed earlier instead of sleeping during the daylight hours. In addition, we have to teach our bodies recognize the "time-for-sleep" signals. Thus, it is good to include some bedtime habits, such as a cup of milk, or chamomile tea, a favorite book, or relaxing music. Many people have the wrong habit to watch TV, to study or to work in bed, which keeps them alert. In order to program our bodies and mind to know that it is time to sleep, we need to stop doing other activities in bed and use it for sleeping only.We can also relax and revitalize our minds by lighting up scented candles or sticks. It may sound odd, but many people suffer from "learned" insomnia. The specialists from the Mayo Clinic explain that this may occur when you worry excessively about not being able to sleep well and try too hard to fall asleep. Most of the patients with this condition sleep better when they don't try to sleep and change their sleep environment. Another interesting fact, studies prove is that sleeping on our back makes for a more restful and sound sleep, because this position allows for all the internal organs to rest properly, without any unwanted pressure, such as when we sleep on our side or stomach.
It is also important to have an early dinner and avoid late heavy meals and sweet foods. Food gives us energy and we shouldn't overload our stomach right before bedtime if we want to sleep well. Many people mistake thirst for hunger. Thus, if we are hungry, it is better to drink a glass of water, or have a fresh fruit with yogurt, for example. Eating too much can make us feel physically uncomfortable while lying down, making it difficult to get to sleep. Many people also experience an increased heartbeat and reflux of acid and food from the stomach into the esophagus after eating. It's also necessary to be careful with tobacco, soft drinks, caffeine and alcohol. They stimulate our nervous system and oppose the natural sleeping process. There are studies showing a detrimental combination of tobacco and alcohol.
The ability to get to sleep during normal sleeping hours at night is also connected with our activity during the day. Thus, it is good to exercise regularly as sport tires our bodies and makes it much easier to relax later in the day. Experts underline that we should not take naps in the afternoon, as this disturbs our body clock.
Natural sleep aids
Dr. Pendergrast also recommends the intake of natural remedies for insomnia: "No one enjoys that drugged, hangover feeling that often lingers the morning after taking a prescription sedative for sleep. And that foggy feeling of "I stayed asleep all night but I don't feel rested and now I can't think straight" does not occur with natural sleep aids." When looking for natural insomnia reliever, Valerian root is one of the herbs, which works in harmony with the body and does not result in any malaise in the morning. Dr. Pendergrast explains that its effect comes after 2 weeks of nightly use. After this period his patients reported deeper more refreshing sleep and a feeling of a good rest. In combination with Lemon Balm, Valerian also has a moderate anxiety reducing effect if it is used for a long period. Use at bedtime only (never before driving or working with machines!). The dosage should be " in the range of 500 mg of a standardized extract or 1.5 to 2 grams of dried root powder, taken 30 minutes before bedtime". Its intake is appropriate for children as well as adults.In contrast to Valerian root, Chamomile can be used during the day. It has a gentle anti-stress effect and it has a nice taste and comes in the form of herbal tea. For insomnia or anxiety requires strong dosage. Thus, the recommended dose in this case is "from 3 to 5 teabags steeped for 10 minutes in 8 ounces of boiled water". Chamomile improves not only sleep patterns, but also promotes good mood and pampers our stomach.
Other remedies include Hops, Lavender, Passionflower and Skullcap which also bring for a restorative sleep.
Many of us are Magnesium deficient The lack of this micro-element leads to poor sleep and chronic pain. When it is combined with Calcium at bedtime, Magnesium induces for more sound sleep. Moreover, it possesses impressive additional benefits: it reduces the risk of heart diseases, diabetes, chronic pain, etc. The best sources for this supplement according to the doctor are Magnesium gluconate or Magnesium chloride.
Every process in nature is pure chemistry, even our emotions. Sleep is no exception. When it gets dark our pineal gland starts preparing our bodies for rest and sleep. It starts producing Melatonin – a hormone, produced in response to our brain's signals that there is no natural light around us. As we live in a modern and electrified world, we actually don't pay much attention to environmental cues of cyclic dark and light and this is one of the main reasons for sleep problems. All the bright screens and bulbs around us up until bedtime cause problems falling asleep. In the case of insomnia – if we need to boost the natural production of Melatonin in our bodies, we can take it as a short term sleep aid (it is widely available in grocery stores). The recommended dosage for children (over 12) and adults is 1mg. Dr. Pendergrast warns that its prolonged usage is not recommended, because Melatonin is a hormone with effects on multiple body systems.
If insomnia plagues you, don't passively accept it. A great way of ensuring a full night's sleep is to change our sleep habits and combine them with a holistic remedy.
Continue reading: Learn how to live stresslessly