Insomnia is quite common - sixty five percent of American women surveyed in last year’s National Sleep Foundation poll said they regularly have trouble sleeping. Disturbed sleep is commonly caused by a variety of hormonal and neurotransmitter imbalances. Such imbalances result from everyday life in a modern culture that greatly values productivity over a quality night’s rest. Our lifestyles have sped up dramatically over the past several decades while our physiologies haven’t had an ‘upgrade’ to deal with the increased demands on our nervous systems. Our nervous systems spend far more time in the sympathetic (fight or flight) state and far less time in the parasympathetic (rest and digest) state. As a result, we have become hardwired towards activity and unwinding isn’t as simple as it should seem.
Good sleep isn’t something we can afford to ignore. Sleep is just as important as diet and exercise, it is a foundation for health and emotional balance. Over time, insomnia takes its toll, and it can put us at risk for lowered immunity, diabetes, chronic pain, and even depression. In fact, the emotional centers of the brain in sleep-deprived individuals is 60% more reactive to negative experiences.
A good sleep routine actually begins in the morning - wake up at the same time each day. This will help to maintain circadian rhythms and make it more likely for you to fall asleep at the same time each night. Get into some daylight early on to suppress melatonin. Try to not have any caffeine after noon as this can be over stimulating. Limit alcohol consumption as well. Exercise and eat away from bed time, as both of these activities raise internal heat, making it difficult to relax. Be sure to dim your lights to mimic the outside light at least one hour before bedtime. Light prevents the rise of melatonin necessary for deep sleep.
Tried all these suggestions and still can’t fall asleep? It may be time to get some professional help, especially if you have chronic insomnia. My own personal difficulties with sleep have led me to try several types of sleep aids before finding a solution. I recognize that different physiologies require specialized support. I incorporate an array of treatments ranging from homeopathic and herbal remedies to customized neurotransmitter and hormonal support. Read below for more suggestions for sleep support and consider a consultation should all else fail.
Recipe for Sleep
- Try not to engage in intense mental activity for at least 2 hours before bedtime. Light reading is OK.
- Turn off all bright lights as soon as possible after sunset, and very strictly for the last hour before bedtime. use gentle candlelight instead of bright room light if possible..
- In the last 45-90 minutes before bedtime, take a neutral bath (not hot) approx 92-97 degrees F. Add water to the bath as necessary to keep the bath from feeling too cool. Let the water cool down for the last part of the bath, so it feels cool to the touch. The bathroom should be dimly lit, a few drops of lavedar essential oil may be added to the bath. This treatment cools and slows the metabolism, while relaxing the nervous system.
- Lie down and rest as soon as possible after the bath and consider taking a dose of mildly sedating herbs (passionflower, hops, verbena, catnip)
- Make sure your room is dark, quiet and cool
