The most common causes of sleepless nights or insomnia are stress, night sweats, illness, stimulants and discomfort. Eliminating stimulants such as caffeine, bright light, noise and strong smells are all positive steps towards a solution. Creating a comfortable room with adequate airflow, balanced temperature and supportive bedding is another. But what if you are stressed or suffering an illness? What natural remedies can you use to induce a healthy, restorative sleep and help cure insomnia?
1.Herbal teas:
The following dried herbs may be made as single infusions or blends. (Always purchase certified organic, chemical free herbs and spices for tea making, as conventional crops are laden with pesticides). Infuse 1 teaspoon per cup of boiled water and sip two cups, one after dinner and one before bed.
• Lavender flower: these pretty purple flowers induce a sense of calm and bring relief to the nervous system.
• Chamomile flower: the most common of all sleep herbs, it not only induces sleep but calms the digestive and respiratory systems.
• Lemon balm: as the names suggests, this herb ‘balms’ the nerves with its sedative actions.
A delicious alternative to a herbal tea: Infuse 1 tablespoon of lavender flowers in a cup of organic milk and a teaspoon of honey in a pot. Gently stir on medium heat until warm.
2. Herbal tinctures:
Concentrated herbs in the form of tinctures offer far more potent and specific effects for promoting healthy sleep patterns and treating insomnia. Herbal tinctures are only available with a prescription from your qualified Naturopath and Herbalist. A qualified practitioner will assure your medication, supplements or disease state does not interact with the herbs. Please tell you practitioner if you are pregnant or breast-feeding.
Herbal tinctures for stress-induced insomnia, soothing irritability and calming anxiety include:
• Zizyphus seed
• Passionflower
• Valerian root
• Jamaican dogwood
• Skullcap
• Hops
• St John’s wort
Herbal tinctures for insomnia caused by menopausal night sweats:
• Zizyphus seed
• Hops
• Sage
• Lavender
• St John’s wort
Herbal tinctures for insomnia caused by muscular aches, cramps and pains:
• Valerian root
• Jamaican dogwood
3. Bach Flower remedy:
Rescue Sleep is a combination of the 5 Bach Flower Remedies contained in Rescue Remedy, plus the Bach Flower Remedy White Chestnut. White Chestnut is used to help switch off the mind from unwanted, repetitive thoughts. These flower essences have been traditionally used to relieve sleeplessness associated with recurring and worrying thoughts and feelings of anxiety, nervous tension, stress or agitation. Dose: 4 drops on the tongue taken at intervals before bed.
4. Feast induced drowsiness
Tryptophan and sleep is commonly associated with the consumption of turkey. Turkey, like many meats, is a rich source of tryptophan and can induce sleepiness. It has been demonstrated that ingestion of a protein meal (such as turkey) with a carbohydrate (such as pumpkin) triggers the release of insulin. Insulin in turn stimulates the uptake of large neutral branched-chain amino acids (BCAA’s), but not tryptophan, into muscle. This results in the uptake of tryptophan across the blood–brain barrier. In the brain, tryptophan is converted to serotonin, which is then converted to melatonin. Increased brain serotonin and melatonin levels result in sleepiness.
5. Vaporise with pure essential oils:
When humidity is low, dehydration, a runny nose and difficulty breathing can occur. A vaporiser will increase the humidity (moisture) and disperse essential oils that will help breathing, nasal congestion, sinus and respiratory problems and induce a healthy night sleep. Essential oils of eucalyptus and lavender are specifically indicated. Purchase a vaporiser from any good quality chemist.
by Anthia Koullouros www.ovvioorganics.com.au | Facebook | Twitter
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References:
“Out of the Earth” by Simon Mills
www.martinandpleasance.com
https://en.wikipedia.org/wiki/Tryptophan
https://www.ovvioorganics.com.au/about-ovvio
