WHEN SLEEP WON'T COME

JULY 13, 2012 - WHEN SLEEP WON'T COME 

After the late night at the Texaco Country Showdown (8:00pm is my bedtime), I was exhausted, but could not wind down and fall asleep.  I did a little research this morning to see if there were better ways to drift off, and found a lot of information!  This is just a bit of it:

Herbal sleeping pills and natural sleep aids

Many people with insomnia choose herbal remedies for treatment, although their effectiveness is unclear. Some remedies, such as lemon balm or chamomile tea are generally harmless. However, others can have more serious side effects and can interfere with prescribed medications, which can be dangerous. St. John’s Wort, for example, can limit the effectiveness of many prescribed medications such as blood thinners, birth control pills, and some anticancer medications. Check with your healthcare professional if you are trying a herbal remedy.

Herbal sleep aids

There are several herbs thought to help sleep, including chamomile, valerian root, kava kava, lemon balm, passionflower, lavender, and St. John’s Wort. Many people drink chamomile tea for its gentle sedative properties, although it may cause allergic reactions in those with plant or pollen allergies. While there is some data showing valerian to be useful for insomnia, at high doses it can cause vivid dreams, blurred vision, changes in heart rhythm, and excitability. 

Melatonin as a sleep aid

Melatonin is a naturally occurring hormone that increases at night. It is triggered by dark and levels remain elevated throughout the night until suppressed by the light of morning. However, most studies have found melatonin to be no more beneficial than a sugar pill (placebo). Some positive results have been shown in helping jet lag and night shift workers, but simple exposure to light at the right time might be just as effective.

Tryptophan and L-tryptophan as sleep aids

Tryptophan is a basic amino acid used in the formation of the chemical messenger serotonin, a substance in the brain that helps tell your body to sleep. L-tryptophan is a common byproduct of tryptophan, which the body can change into serotonin. Some studies have shown that L-tryptophan can help people fall asleep faster. Results, however, have been inconsistent.

Alternatives to sleeping pills, sleep aids & medications

Research has shown that changing your sleep environment and bedtime behaviors is one of the most effective ways to combat insomnia. Even if you decide to use sleeping pills or medications in the short-term, experts recommend making changes in your lifestyle and bedtime behavior as a long-term remedy to sleep problems. Behavioral and environmental changes can have more of a positive impact on sleep than sleeping pills, sleep aids, or other medications, without the risk of side effects or dependence.

Relaxation techniques as an alternative to sleeping pills

Relaxation techniques that can relieve stress and help you sleep include simple meditation practices, progressive muscle relaxation, yoga, tai chi, and the use of deep breathing. With a little practice, these skills can help you unwind at bedtime and improve your sleep better than a sleeping pill or sleep aid. Try:

• A relaxing bedtime routine. Focus on quiet, soothing activities, such as reading, gentle yoga, or listening to soft music before bed. Keep the lights low to naturally boost melatonin.
• Abdominal breathing. Most of us don’t breathe as deeply as we should. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, it can actually help the part of our nervous system that controls relaxation. Close your eyes and try taking deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. Make each exhale a little longer than each inhale.
• Progressive muscle relaxation is easier than it sounds. Lie down or make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.

Exercise as an alternative to sleeping pills

Studies have shown that exercise during the day can improve sleep at night. When we exercise we experience a significant rise in body temperature, followed a few hours later by a significant drop. This drop in body temperature makes it easier for us to fall asleep and stay asleep. The best time to exercise is late afternoon or early evening, rather than just before bed.

Aerobic exercises are the best to combat insomnia as they increase the amount of oxygen that reaches the blood. Try exercise such as jogging, walking briskly, using a stationary bike or treadmill, dancing, or jumping rope. Check with your doctor first to make sure you are healthy enough for physical activity and remember to stretch before and after your workouts.

How much exercise will improve sleep?

One study by Stanford University of Medicine researchers concluded that people who performed regular, moderately-intense aerobic exercise for 30 to 40 minutes four times a week, slept almost an hour longer than those who did no exercise at all. As well as enjoying better quality sleep, the exercisers were also able to cut the time it took to fall asleep by half.

Source: National Institutes of Health

Sleep is an essential part of our routine, and losing it can be devastating for your health overall.  Try to always get the amount of sleep your body needs! J