The Natural Approach to Beating Insomnia

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There are two main paths to take when dealing with this debilitating condition, the first is the medical approach, which for some can help in the short term and the second which I will be focusing on today is the holistic approach. To my mind drugging someone up only masks the problem and doesn’t solve the underlying issues. As time goes by the subconscious mind, and the body itself fights back, and as the tolerance to the drugs builds up it is then dampened down again by a higher dose in a bid to reach oblivion.

Every person is an individual with their own set of thoughts, emotions, worries and habits; there isn’t a quick fix that will cure everyone. Also be aware that not everyone needs the magical 8 hours sleep a night especially the elderly. Sometimes pushing your body into more can be the opposite of what it needs. When attempting to get to the bottom of a sleep problem we have to be willing to dig deep. To begin with, we will run through the obvious preliminaries.

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Daily Routine

 If you have a sedentary job that deprives you of fresh air or exercise then make an effort to either walk or cycle to work, at least part of the way if possible, use the stairs instead of the lift and get out for a walk in the fresh air during your lunch break. Try to fit in at least 20 minutes physical exercise each day but not before going to bed as this will raise your heart rate and metabolism leaving you too hyper for sleep.

Caffeine is the next one to look at, it is easy and tempting to use this popular stimulant as a way of keeping you awake through the day, but this will only aggravate the problem. Caffeine stays in your body for many hours after it is consumed and we are not only talking about coffee here either, caffeine is also present in black teas, hot chocolate, as well as soft drinks such as coco cola. Cut down or cut out if possible and certainly nothing after noon.

Sugar is another hidden one that many people over look, sugar is difficult for the body to process and it is hidden in so many foods and drinks now that you need to be a detective to spot it! Sugar causes huge energy rushes which are quickly followed by even bigger energy slumps. Each time this happens it weakens the whole body, from your digestion to your metabolism and immune system. Not only will it prevent you from sleeping properly it will also damage your health in the long term. Now most people have a sweet tooth and life would be miserable without the odd sweet treat, but do make it an occasional one and not 3 of 4 bars of chocolate followed by bottle of cola,  followed by cakes, sweets and hot chocolate later on in the day.

Alcohol is another trigger, often fooling the desperate sleeper that a couple of glasses will help them to get a good night’s sleep. In fact the opposite is true, alcohol will often send you to sleep quickly but as your body breaks down the alcohol it makes your blood pressure and blood sugar levels plummet which will wake you up in the night feeling disorientated and usually hungry too.

Cigarettes are another trigger also; nicotine is a stimulant and although cutting down and stopping in the short term may make symptoms worse as the body adjusts, in the long term not only will it help you to sleep right through it will also improve your health.

Drugs, recreational or prescribed can cause insomnia; if they are prescribed ones then it may be worth consulting your G.P. to see if there is an alternative. If you are taking recreational drugs then you don’t need me to tell you what you should do!

Snoring is another bugbear too, there are many reasons for this, some come from drinking alcohol, smoking, asthma, weight problems, poor diet to name but a few. Sleep apnea is a condition that occurs when a sleeping person’s breathing is interrupted. Snoring can also be symptom for underlying health problems so a check up wouldn’t go amiss.

Depression can lead to disruption in the function of the hypothalamic-pituitary-adrenal axis; this can cause excessive release of cortisol which can impair sleep quality.

Restless legs are also a big problem for some people too. All these problems need to be treated on an individual basis. There are many experts that you can consult for help, such as your local pharmacist, G.P. or alternative health care provider.  

PMT, menstruation, pregnancy, menopause as well as any other hormonal fluctuations in a woman’s life can also disrupt sleep. These also need to be looked at on an individual basis and treated accordingly.

Avoid eating a large meal late at night especially anything greasy or heavy as it is difficult to digest and may keep you awake. Some people are sensitive to spices which can act as stimulants, so if you fancy a curry or a chilli make sure it is early on in the evening.

Preparing Your Room

Now let’s step into the boudoir! Take a long look around your room, does it look and feel cosy and inviting, is it well ventilated and of an ambient temperature, not too warm and not too cold? Is your room clean, dust and clutter free? If not then the dust can easily keep you awake and the clutter may distract you from settling properly. If you also use your room for working in, try to screen off your work area to encourage your mind to shut off from work.

Unplug as many electrical appliances as you can as the electric current still running through them can interfere with sleep patterns, this is also increased by sleeping in metal frame beds, wood is much healthier.

Try changing your bed around into a different direction, some people are very sensitive to the energy flow of the direction they sleep in. Try sleeping with your head facing north and your feet facing south. Doing this will align and harmonise your body with the magnetic field of the earth.

Bed time; now let’s look at your mattress, is it older than 5 years? If so it could be time for a new one as old mattresses contain all manner of bed mites as well as their droppings. Not good bedfellows for asthmatics or for a good night’s sleep. The same goes for your pillows, hold each one on the palm of your hand, if it flops down either side it is definitely time for a new one. The weight in the pillow is also made up of those nasty mites and their droppings again!

When choosing new mattresses and pillows make sure they firm enough to support you but don’t feel like sleeping on a bed of rocks! Try to buy the best quality you can afford, you spend much of your life in bed so you deserve the best. Now protection, this is the important to as it will prevent anything untoward from creeping through! Both mattress and pillow protectors can be purchased very easily and are essential for anyone with allergies or breathing difficulties.

Next bedding, this is very much a personal choice, but do think about the climate you are living in, shivering and sliding around in silk sheets isn’t going to induce a good night’s sleep, or anything else for that matter if it is in the middle of February and your bedroom is like an icebox. So whether you prefer crisp cotton, cosy flannelette or anything inbetween make sure it suits you, and the temperature of the room.

Airing your bed it important too, I pull back the bedding and open the window each morning to allow the bed to air thoroughly. I try, weather willing, to leave the window open for most of the day, and so that by the time I go to bed the room is thoroughly aired. It is then easy to warm the room a little before retiring if needed.

Waking in the night or problems ‘dropping off’

If you are waking in the night or having problems falling asleep examine your thoughts carefully. Often we just allow random thoughts to run through our minds, one on top of the other until they escalate. Make sure that the thoughts running through your mind are positive ones, negative self talk leads to disturbing dreams as well as attracting all manner of unwanted experiences into your life. If problems in your life are keeping you awake then sit up and write them all down on piece of paper, the same with any dreams you may have on awakening. Dreams often show us things which are hidden deep in our subconscious mind; these may be shown literally or symbolically.

The next day examine all that you have jotted down and now take each problem  and do something concrete to solve it, if you feel that you are in a helpless position, that you are powerless then this will send signals to your subconscious mind leading to more disturbed sleep. Even when things seem hopeless there is always something small that can be done, speaking to someone who can advise you in whichever area of expertise necessary or even taking a few small steps yourself.

Don’t keep putting things off! If you really need to do something no matter how uncomfortable, painful or downright embarrassing it is just grit your teeth and get on with it. Whatever it is it won’t go away and will continue to plague you both through the day and especially at night. Any steps you can take no matter how small will send a signal to your subconscious mind that you are back in control.

If negative self talk is keeping you awake then before going to bed write down some positive affirmations that are opposite to the ones you are thinking and continue repeating them until you fall asleep, this will go deep into your subconscious mind and will continue to work while you are sleeping as well as when you are going about your day. Choose things that are worded positively with nothing negative in them

For example do NOT say ‘I am not fat or unfit anymore’ as your subconscious mind will only hear the words ‘fat’ and ‘unfit’

Instead say something like ‘I am fit, strong, healthy and love my size (insert whichever figure is your ideal clothes size) body.

Don’t go to sleep on a row, if you can, kiss and make up. If this isn’t possible then you need to distance yourself from the issue. Sometimes it can be helpful to see the problem through the other person’s eyes. It can be the hardest thing to do, especially if something painful has happened but do try to forgive, Forgive not only the other person, but also yourself too. Forgiveness isn’t a sign of weakness, backing down or declaring that the other person is right, there is no right or wrong, only what is important to you and what is important to the other person. Most things are just not worth the aggravation and negative energy they attach to you. If you are having problems letting go then you may like to try performing a cord cutting ritual. This will release both parties and allow them to go their separate ways in an energetic sense which will then filter through to the physical.

If you are suffering from stress then listening to a relaxation CD may help, either just music or a guided meditation. There is also hypnotherapy style ones available which are designed especially for insomnia. You could also try progressive relaxation techniques also.

Bedtime routine

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Tempting as it is to have a sleep in, do try to keep to a regular bed time at the weekend and during holidays. This will help your body’s natural body clock remain in sync.

Try taking a nice warm bath, this will relax you and prepare your mind for sleep. If you can avoid an overhead light on, candle light is so much more soothing. Try adding a few drops of an essential oil such as Lavender or Chamomile to your bath water. Mix well before getting in. You could also burn a few drops in an oil burner in your bedroom too.

It helps some people to have a warm milky drink before settling, although do avoid if you snore or have a cold as this can make it worse!

Some people find it helpful to read before going to sleep, just make sure that it isn’t something that is too exciting or you may continue to think about it after you turn the lights out!

Try to avoid TV directly before going to sleep as this may also stimulate your mind, especially anything that is violent, action packed, or of a negative nature. Light hearted comedies, and feel good movies are best!

Don’t force yourself to go to bed if you just don’t feel sleepy, find something to do until you are tired.

Make sure that your room is dark enough too, street lighting and thin curtains don’t mix, and if you are scared of the dark than invest in a very low light night light, nothing that is too bright. You can get some tiny plugs that just emit a gentle glow.

Now let’s talk about sex; sex either tends to leave you feeling wide awake afterwards or sends you straight to sleep. If you are the wide awake variety then try to plan your little seduction session a little earlier on in the evening or get your partner to give you a relaxing massage afterwards

Alternative Remedies

There are many different approaches to treating insomnia including;

• Herbal sleeping tablets available from many health stores
• Valerian or Chamomile tea
• Lavender or Chamomile oil, either a few drops in your bath, on your pillow or in an oil burner
• Aventurine crystals always send me straight to sleep. I put one inside my pillow case.
• There are homeopathic remedies available, but do consult a qualified practitioner before taking.
• Reflexology, acupuncture and hypnotherapy can also be used to alleviate symptoms.

Image by Raine Hilton The Good Vibes Girl