Insomnia Treatments: A More Holistic Approach
Sleeping well is like eating well, it is essential for preventative health. In a perfect world, we would all be well-rested, well-fed and never unkind or irritable. Treatments for insomnia would be obsolete. Interestingly enough, if we look at sleep as something we need to protect, the steps to do so are things that we should all pay attention to, insomniacs or not. In other words, preventing insomnia is the best treatment, and that of course means treating your sleep with deep respect. There is a very fine line between preventing insomnia and treating it when you view the process holistically.
Your bedroom
Some of us can sleep anywhere, on the floor or couch, in the back seat of our car or with our head down at our desk, while others need to create a “perfect” environment. If you suffer from insomnia, your bedroom might be part of the problem. There are improvements you can make that will enhance the appeal of this important room. Make sure your bed is comfortable, invest in at least one set of sheets that you love, and experiment with pillows. When you find a pillow that fits your taste, it can make a huge difference. Having a fan in your bedroom, and windows that open easily to make a nice cross breeze, is ideal. Keep the room a bit cooler as well. If your bedroom gets too much light, add some black out shades to make it darker. Pets, food and stress, in any order, should be left in another room. This environment is conducive to sleep, the perfect set up to protect your slumber.
Breathing, relaxation and meditation
What we think about right before bed can determine the amount of cortisol we have in our blood stream the next morning. Cortisol is a stress hormone. Learning breathing techniques, and putting them to use along with prayer or meditation sets up our bodies to relax. Get your thinking and planning for the next day done before this beneficial ritual.
Your bedtime
Whenever possible, make bedtime by 10 PM. Studies have shown that sleep is more refreshing, and it is easier to fall asleep when we lay our head down on the pillow by then. If we stimulate our mind with conversation and television after that hour, we are likely to sleep less. However, it is good that you feel some sleep coming on before you head to bed. If you do not feel sleepy, even after any relaxation routine, don’t force bedtime. This also applies to waking up and not being able to get back to sleep. In that scenario, it is best to get up and do something peaceful for a while before returning to bed.
Be nice to your body
How we treat our bodies during our waking hours influences how they reciprocate while we sleep. Here are some important ways to get your body in sync with an efficient internal clock.
- Drink water all day until 6 PM.
- Treat yourself to massages, even if you do them yourself, often.
- Limit caffeine intake, including chocolate, and never indulge after 2 PM.
- Exercise often, but before 6 or 7 PM.
- Take a warm bath or foot bath right before bedtime.
- Applying warm sesame oil to eyelids and feet will make you sleepy
- Get enough natural light during the day.
- Learn how to breathe deeply, as a habit, not just to relax.
- Smile more.
Sleep aids – the natural variety
There are specific vitamins and herbal supplements that have worked well for people who have insomnia. It is best to give these a try with the guidance of a holistic practitioner. Also, it is not a good idea to use them with conventional sleep aids without making sure of potential conflicts.
- Melatonin – This can supplement the melatonin that is produced by our pineal gland. It can help you fall asleep and regulate your sleep-wake patterns.
- Valerian Root – Has a calming effect.
- Chamomile tea – Promotes relaxation, peacefulness and deep sleep. Can also calm wild dreams down somewhat.
- Taurine – An amino acid that helps our bodies maintain an overall sense of well-being.
- Vitamin B 6 – Increases production of seratonin, a brain neurotransmitter that affects sleep patterns.
Do-it-yourself treatments that fail
Always remember that not every idea you hear is effective. When it comes to taking on the challenge of insomnia, here are some that you should skip.
- Watching television or playing music – White noise, because there is no one sound to pay attention to, is the only sound you should consider as background. All others are too stimulating and can delay you from getting to sleep. Who wants infomercial waking them up in the middle of the night after they have fallen asleep with the TV on?
- Reading in bed – Your favorite book, or even a boring one, might help you relax before your bedtime, but enjoy it in another room until you can’t keep your eyes open. It is best if you only connect your bedroom with sleep and romance.
- Pure determination – Many of us are stubborn, and deciding that we are going to make ourselves sleep, no matter what, is not usually a successful technique. That much effort can actually stimulate the nervous system and keep you awake.
- Sleeping late – Trying to make up for sleep debt by staying in bed later when it is possible only upsets your biological clock. Maintaining a consistent schedule is a key element when a person is having sleep problems.
- Daytime naps – If you do not suffer from insomnia, power naps might be a solution at times, but if you are an insomniac they reduce your homeostatic drive to sleep. Take a walk instead.
- Late night snacks and beverages – Your digestive system wants to sleep too. Do not make it work hard over night because it just might keep you awake.
- Alcohol and nicotine – Cigarettes are stimulating, which is not good for sleeping, and even though alcohol acts like a sedative, it can mess with your sleep stages and ruin your slumber.
- Exercising too late – This will increase your metabolism and brain activities at a time when they should be winding down.
Be sensible
The purpose of all these tips and solutions is to help prevent insomnia or treat mild insomnia, especially for those who take on a “do-it-yourself” attitude. Holistic connotes looking at the whole picture, body, mind and soul. That can also include knowing when to turn your problem over to a doctor if needed. If your insomnia lasts more than a short period of time, see a sleep specialist. Sleep is too vital to not give it the respect it deserves.
