We all know that sleep deprivation affects the body’s essential functions. Sleep is a key component to health. Getting under 8 hours of sleep can lead to illness, obesity, and poor overall daytime performance.
Feeling trapped in a cycle of daily fatigue and nighttime wakefulness? Applying the 3Rs will give you some solutions from the integrative, holistic perspective to bring relief, energy, and vitality back into your life.
RECOGNIZE what’s going on.
You need to get a handle on why sleep has been elusive before you can make repairs. Here are the most common causes of sleeplessness:
Poor eating habits. If you indulge in heavy meals, devour sugary foods, or eat too close to bedtime, your ability to get a good night’s sleep can be compromised. Instead, have a light dinner. If you’re still hungry later, snack on small portions of foods rich in protein (such as nuts or lentils), tryptophan (try bananas, not turkey – check out these vegan sources for tryptophan here), and light carbohydrates (other fruits).
Lifestyle choices and behaviors. Begin to wind down earlier in the evening to give your body sleep cues. For instance, you may relax easily when you take a warm bath, keep lights dim (and then completely dark for sleep), or read a boring book. Stay comfortable during this time also. Simple measures such as wearing socks if you have cold feet can make a big difference! And make a habit of keeping the wind-down period calm. Reserve physical exercise and stimulating media such as TVs and computers for other times of the day.
Stress. Find a healthy way to let go of the things that cause you stress. I have one patient who keeps a notebook by his bed and “downloads” all of the day’s stresses by putting them in writing. Another patient keeps a gratitude journal nearby, ending each day by jotting down its pluses. Either method will provide you an emotional outlet and calm your mind. Think of things you could do that might help reduce your stress levels. Some chemicals found in cannabis like THC and CBD are said to help people relax, so if that’s something you want to try (subject to the herb’s legality wherever you live), then a joint a few hours before bedtime could help you with sleep. Strains with a stronger Cannabis indica concentration might be better for this; however you might want to consult someone who could help you find a route that’s best for you.
REFRAME your thoughts and actions.
Are you talking yourself into sleeplessness? It’s possible that self-talk could be making matters worse. I’ve seen patients who wake during the night, then fret about how little time is left to sleep. The cycle of worry and mind chatter sabotages their efforts to get back to sleep.
Allowing yourself to think “I’ll never go to sleep” will only make matters worse, so reframe your thoughts to, “Even though I’m up now, I’ll be able to take steps to fall asleep successfully.” And then do it.
If you awaken during the night and find it difficult to get back to sleep, don’t toss and turn. That only stimulates anxiety. Instead, break the cycle. Get up and go to a different dimly lit room to journal, read, practice deep breathing, or listen to a guided meditation CD.
Once you’ve turned off the critic in your mind, you’re ready to try additional sleep solutions:
Relaxation therapies such as meditation and biofeedback can put your mind and body in the sleep mode.
Treating physical pain is critical to restoring sleep. Whether you use holistic modalities, such as acupuncture and massage, or your doctor’s suggestions, address pain directly.
Trying alternative medications after finding something like the best CBD oil UK brands that have a wide array of cannabis-infused products could provide you with the restful sleep that you deserve. It has been known to help a lot of people who suffer from insomnia so it could be worth a try. There are different methods by which you can make use of cannabis/CBD products; depending on your comfort, you can either use edibles, topicals you apply on the skin, or flowers via a pulsar flow vaporizer or a good-old joint. Make sure, though, that they are the right kind (indica dominant) and proper doses for you, because otherwise you could end up feeling full of energy instead of relaxed and sleepy! Either this or sleeping medication could work in your favor.
Dietary supplements and herbs can help. Magnesium is a natural muscle relaxer. Melatonin helps to regulate wake/sleep cycles. Ashwagandha helps deal with stress. Valerian, passionflower, and chamomile teas are time-tested traditional aids to relaxation.
Acupressure-to-go is a simple self-treatment solution. Place two fingers on the back of your neck, directly below where it meets your skull, and massage this area. This is a wonderful way to prepare for sleep.
RECLAIM the health you deserve.
Breaking a cycle of sleeplessness or a habit of too-little rest is like any other lifestyle change: It won’t be easy. But by no means is it impossible. You have so much to gain and nothing to lose, so take that first step now. Feeling vibrant, energized, and refreshed-remember what that’s like?-is the wonderful reward you’ll reap.
Roberta Mittman, L.Ac. writes about her experiences in her monthly newsletter to both real and virtual patients. To jump-start your transition to natural health care, feeling better, and gaining a new outlook on life, check out www.RobertaMittman.com.