Twenty Tips for Better Sleep

Are you not sleeping well at  night?  Sleep is critical for optimal health as it is one of the four pillars of health.

Long-term health depends on the regeneration that occurs during deep sleep. Growth hormone, or the “anti-aging” hormone, is secreted during sleep, which stimulates tissue regeneration, liver cleansing, muscle building, break down of fat stores and normalization of blood sugar.

During sleep free radicals are scavenged in the brain, minimizing its aging. Many health problems are aggravated by inadequate sleep. Sleep gives us renewed vitality, a more positive outlook on life and energy with which we can become our full potential.

SYMPTOMS OF INADEQUATE SLEEP

You could experience drowsiness, fatigue, decreased concentration, impaired memory, reduced stress tolerance, mood changes, irritability, muscle tension, or increased health problems such as infections.

HOW TO IMPROVE THE QUALITY OF YOUR SLEEP

#1 Maintain consistent sleep and wake times. Do not push yourself to stay up past the initial signs of sleepiness. This can create epinephrine production, causing more difficulty getting to sleep later. It is good to have a “getting ready for bed” routine to relax and prepare your body for sleep. Avoid taking naps if you have trouble sleeping at night.

#2 Reserve the bed for sleep and sex only. Do not read, watch TV, eat, or worry in bed. Solve daily dilemmas outside of the bedroom. If you find that you’ve been lying awake in bed for 15-20 minutes, get out of bed. Do something mundane until you feel sleepy, and then go back to bed. Repeat this as often as needed.

#3 Your sleeping environment should be quiet, cool and comfortable. The room should be clutter-free. Reduce the amount of ambient light as much as possible. Electronic devices such as clocks, stereos, TVs and computers generate electromagnetic fields that can disturb sleep for some people. Experiment with moving these into another room or using EMF shields. Feng Shui, the Chinese art of placement, can be valuable in creating an optimal sleeping environment.

#4 Exercise regularly. Exercising during the day or early evening decreases the time it takes to get to sleep and increases the amount of deep sleep obtained. Most people do better avoiding exercise late in the evening.

#5 Exposure to sunlight early in the morning and late in the afternoon or evening encourages a strong circadian rhythm. The hormone melatonin, which helps create a sleep state in the body, is suppressed in light and secreted in darkness.

#6 If you have problems with waking during the early hours of the morning, have a small protein snack just before bed to ensure consistent blood sugar levels throughout the night. Consistently get exposure to sunlight as late in the day as possible.

#7 Improving overall health will improve the quality of your sleep. Work towards improving or eliminating health problems. Treatment modalities such as massage, acupuncture or cranial sacral will help to relax the body. Effective stress management is essential.

THINGS THAT RELAX THE BODY AND PREPARE IT FOR SLEEP

#8 Warm baths, possibly adding Epsom salts or lavender oil

#9 Meditating for 5-30 minutes

#10 Breathing exercises, progressive muscle relaxation (various recordings are available) or any other means of inducing the “relaxation response”. Daily practice brings greater results.

# 11 Special acoustic recordings that increase specific brain wave patterns for relaxation and sleep

#12 Try an Herbal Sedative. Botanicals treatments and aromatherapy using herbs and their essential oils (examples include chamomile, valerian, vervain (verbena), hops, lavender, passionflower, avena (oat straw), lemon balm and scutellaria (skull cap). Consult your physician for dosages and recommendations.

#13 Calcium and magnesium supplementation. Consult your physician for dosages and recommendations.

THINGS THAT INTERFERE WITH SLEEP

#14 Although alcohol may make you fall asleep, the sleep obtained after drinking is fragmented and light.

#15 The stimulating effects of caffeine may last up to 10 hours in some people. Avoid it in the afternoon if getting to sleep is a problem. Caffeine is present in coffee, green tea, black tea, chocolate and some medications (pain relievers, decongestants, thermogenic weight loss products, energy supplements, etc.)

#16 The stimulating effects of nicotine (first- or second-hand smoke) can last several hours.

#17 Sleeping pills, aside from being highly addictive and full of side effects, decrease the amount of time spent in deep sleep and only increase light sleep.

#18 B-vitamin supplements can increase energy that keeps some people awake, if taken before bed. Take B-vitamins earlier in the day.

#19 Do not go to bed with a very full stomach. Large quantities of protein are stimulating to the body as digestion occurs. It’s best to finish eating at least three hours before going to bed.

#20 If all else fails don’t let the inability to sleep frustrate you.  Let your body have time to rest in a dark room.  I know we often stare at the alarm in frustration, but try to keep calm and remember that your body just needs some quiet time to rejuvenate and if it isn’t in the form of sleep it can at least just be in the form of rest and quieting the mind.

More articles on sleep

References
1. Dement MD PhD, William. The Promise of Sleep. 1999. Dell Publishing. New York, NY.
2. Jacobs PhD, Gregg. Say Goodnight to Insomnia. 1998. Henry Holt and Company. New York, NY.
3. Ross DC, Herbert, Brenner Lac, Keri and Goldberg, Burton. Sleep Disorders. Tiburon, CA. 2000.

©KitchenTableMedicine.com, LLC ™

The Fifteen Most Fabulous Herbal Sedatives

Do you ever just feel like you need to take a pill to take the edge off?

Well a lot of us get extra stressed around the holiday season, and if you don’t want to take something that will totally knock you out, try a gentle relaxing cup of sedative tea instead of popping a pill.

Now opinions may slightly differ amongst herbalists as to what the best herbal sedative is, but I think we can all agree that the best herb is the one that works best for the individual. Here are my top fifteen favorites for making in to herbal tea as they are widely available and not endangered species (to my current knowledge.)

I have included a brief blurb so that you can get an idea of the herbs that will work best for your constitution.Please always check with your naturopathic physician before combining herbs with prescription drugs. Do not take sedative herbs during pregnancy or breastfeeding.

#1 Passionflower- The intricate purple flower pictured above was shown to be as effective as sedatives in the benzodiazepine (valium) family, the aerial parts of this herb are great for nervous tension and anxiety. In recent research, passion flower extract at 45 drops daily (tincture) was shown to be as effective as oxazepam (similar to valium). This nervine herb is also “antispasmodic” which makes it great for people with constant nervous twitching.

#2 Ashwaganda- This is probably one of my favorite herbs, which is why it got the award for “Best Herb of 2007.” Unlike most of the herbs on this list that are designed to be taken at night or at least late afternoon, both ashwaganda and schisandra (listed below) are terrific “adaptogenic” herbs that help us tolerate our stressful days that much better. You can make some tea, or grab some capsules of the organic root and take two capsules twice a day.

This herb is specifically intended for those that are exhausted and agitated or debilitated by stress. In ayurvedic medicine ashawganda is a renowned anti-aging and rejuvenating herb.

#3 Schisandra- Referred to as “Chinese Prozac” this herb is commonly unappreciated and underutilized in American herbal practice. Schisandra is a terrific day time adaptogen herb and should be taken as is recommended with Ashwaganda, two capsules with breakfast and lunch, or a cup of tea in the morning and afternoon. The berries can be made in to a nice aperitif for those with a low libido.

#4 California Poppy- The bright orange flowers of the California poppy, leaves and other aerial parts are sedative, anti-spasmodic, and mild pain relievers. This is also a gentle herb used for colic and agitation in children. Do not use this herb or any other sedative herbs in pregnancy.

#5 Hops- No I am not recommending that you drink more beer to calm down. However, the herb commonly used to make beer bitter also works as a sedative. It is extremely bitter though so is best given a small part in your herbal tea formula for insomnia or stress. Do not combine with prescription sleep aids due to an additive effect.

#6 Kava Kava- A well known Polynesian psychotropic sedative, this herb is sedative and “spasmolytic” and thus helpful for chronic pain conditions. Several conflicting studies debate the safety of using this herb with alcohol. Liver damage is thought to occur if used in large doses in conjunction with alcohol. This research however was used to scare many people away from using kava kava for whatever reason.

People need to simply remember that herbs are medicines and that an herb with actions similar to prescription sleep aids and analgesics will of course pack the same side effects. A strong herb demands respect. When used ceremoniously, or occasionally this herb does not run the risks it runs when it is heavily abused.

The best way to safely use kava kava is in an organic tea form. Look for a tea blend that includes kava, or make your own. This herb should not be used in large doses, and large doses should not be used over long term. Do not combine with alcohol, or use during pregnancy or nursing. Chronic abuse will result in a horrible scaly skin rash.

#7 Lavender- Try adding lavender to your favorite baked good recipe. Purple lavender flowers will offer a sophisticated herbal makeover to your favorite shortbread cookies, or white tea cakes.

Lavender is great in your herbal medicine blend, and can also be used to stuff pillows, or as an aromatherapy stress reliever throughout the day. Lavender should not be used in pregnancy due to it’s emmenagogue effect.

#8 Lemon Balm- Also known as “Melissa officinalis” this herbal sedative should not be used by those with hypothyroidism as it inhibits the thyroid and is used to treat hyperthyroidism, however for everyone else it is a common simple herb to grow in your garden and make in to your own calming sedative tincture each summer. Do not use this herb in pregnancy.

I grow lemon balm in my garden and harvest it, rinse it, let it dry and then pack it in a jar with enough room for it to swim around in some vodka. Shake the jar once a day for two weeks. The vodka will extract the constituents and after a few weeks you can strain out the plant part leftovers and put a half a teaspoon of this liquid “anxiety medicine” in a little bit of water when you need something to calm you down.

#9 St. John’s Wort- Although we think “depression” the second we hear about St. J’s Wort, we also need to address that depression and anxiety tend to walk hand in hand and this herb is not just an anti-depressant it is a mild sedative as well. St. John’s Wort has also been shown to have a lower risk of side effects than conventional anti-depressants and is worth trying for those that don’t quite have severe enough depression to mandate the use of a prescription pharmaceutical, but instead need something to take the edge off and boost the mood a bit.

If you are suffering from anxiety that has a form of depression associated with it, then this would be a great herb to consider in your herbal sedative blend pending that you are not on any anti-depressants or anti-psychotic medications. The condition “serotonin syndrome” may occur from combing this herb with those classes of medications or other herbs and supplements that boost neurotransmitter levels.

This herb should not be used by those on oral contraceptives, or any medications as it increases the cytochrome p450 enzyme system which results in a more rapid detoxification of drugs from the system. The drugs or birth control pills are then rendered useless. Standard dose of St. John’s Wort for those not on any other medications, is 300 mg three times daily of the 0.3% standardized extract.

#10 Red Clover- Not traditionally recognized as a sedative, but as a mineral source and blood thinner, this “cooling” herb calms the system and has a special affinity to the lungs, throat, and salivary glands.

This is a terrific balancing herb to include in your herbal sedative blend as the dried flower blossoms make for a beautiful addition to a glass teapot. Do not use in pregnancy, or if on blood thinning medications.

#11 Catnip- Not just for cats. Catnip is actually a gentle nervine herb for humans. No it won’t make you roll around on the carpet or chase after things (at least not to my current knowledge) but it is still a great mild sedative.

This herb should absolutely NOT be used during pregnancy, as most herbs should never be used during pregnancy without checking with your naturopathic midwife, however it can safely be used in children by making a very weak tea. Be sure to only give your children organic herbs and check with their pediatrician or naturopath prior to use.

#12 Valerian- Definitely one of the more potent herbal sedatives, valerian is also a great pain killer for those with chronic pain. Some people prefer not to use this herb because it can cause quite the herbal hangover the next morning and most complain that it makes them feel really groggy, or desire to sleep through the day.

Look for a tea formula that includes a bit of valerian to avoid the hangover, and if you have severe anxiety, chronic pain, or insomnia talk to your naturopathic doctor about using this at a more therapeutic dose. Always use organic root.

#13 Motherwort- The perfect herb for fried and frazzled mothers; it strengthens a weak heart and is great for nervous palpitations. Motherwort is best taken over a prolonged period of time, and because it is a uterine stimulant, it should not be used in pregnancy.

#14 Skullcap- A bitter, cooling sedative herb that is best used for nervous fear, restless sleep, and is also thought to lower blood pressure. This herb is great for people with the inability to pay attention—huh what was that? And has been used effectively to calm down children with ADHD. Some kids concentrate better when they are sped up, and some do better when they are calmed down.

#15 Chamomile- One of the most common kitchen herbs, chamomile is a great mild sedative and digestive bitter.

Be careful in using chamomile tea if you experience ragweed allergies, formally known as the “asteracea family” and previously recognized as “composite family.” If you have a history of seasonal allergies you should exercise caution.

If not, make your tea up strong, use a heaping tablespoon and not a teaspoon per 8 oz cup of water, and allow to steep 15 minutes covered. If you don’t cover your chamomile tea you will lose the calming essential oils to evaporation. Only elitist herbalists know to do that. Welcome to the club!

Traditional Herbal Sedative Use: Establishing a nighttime or daytime tea ritual is a great way to reduce stress, avoid binge eating, and help those that fight insomnia get to sleep at a decent hour.

Don’t forget to have your pot of tea with one of my favorite “Bedtime Snacks for Insomniacs.” Also if you tend to be one of those that gets troubled by having to use the restroom in the middle of the night, be sure to drink your tea at least 90 minutes prior to your expected bed time.

Directions: For most of these herbs simply make a tea with about 1 tsp (milder herbs use a tablespoon) to 8 oz cup of boiling water. Allow to steep covered 15 minutes. Or if you aren’t a tea drinker just look for a pre-made organic herbal formula to take in tincture or capsule form, and follow the manufacturer’s recommendations.

Common Sense Cautions: Please check with your naturopathic physician before combining any herbal medicines with prescription medications or making any changes to your health care routine. Women that are pregnant or breastfeeding should never use any herbs unless prescribed by their naturopathic midwife.

You can find bulk organic herbs at Whole Foods, through your local tea shop or buy them online through Mountain Rose Herbs.

What is your favorite herbal sedative?

~Dr. Nicole

Reference: “Herbal Medicine from the Heart of the Earth” by Dr. Sharol Tilgner
©KitchenTableMedicine.com

Related Reading
Best Bedtime Snacks for Insomniacs
Sleep the Miracle Drug
A Quick Deep Breathing Exercise

©KitchenTableMedicine.com, LLC ™

Aura Cacia’s Lavender Harvest, Mommy’s Secret Weapon

By Kat Lee

I have friends whose children drop off to sleep peacefully, alone, and fast; and I must confess that I secretly hate them. Okay, hate is not really the right word, but I seriously envy them.

My children require ninja mommy skills when bedtime arrives. If your children are like this, then you totally know what I mean by that.

You carefully arrange everything: mood, lighting, temperature. Then, you must sit nearby (or completely underneath and entangled between) your children until they become unconscious.

Now comes the tricky part – extricating yourself from this situation so that you can watch Heroes. You slowly twist and pull and wrangle yourself free from the children, then quietly tiptoe out of the room like a midnight assassin.

Sound familiar? If so, then I have just discovered a secret weapon that you may be interested in: Aura Cacia’s Lavender Harvest essential oil. The other night I placed one of their neat pocket diffusers (full of lavender) into the kids’ bedroom a bit before bedtime.

They lay down, as usual, and I sat nearby (not even an arm around them!) to see what would happen. They chatted a bit, then quieted down… then they fell asleep. I tiptoed out of the room in utter amazement. Who knew something as simple as lavender could be so effective?

I can assure you that this ninja mommy will never be caught without a supply of lavender oil again. That and Benadryl (just kidding).

©KitchenTableMedicine.com, LLC ™