http://www.care2.com/greenliving/the-insomniacs-tool-kit.html
The Insomniac’s Tool Kit
By Leslie Crawford, Natural Solutions
It should be so easy. You’re tired. You close your eyes. You fall asleep. But for the millions of Americans who are sleepless in Seattle, Manhattan, and Shaker Heights, this simplest of human functions is but a dream. If there’s any comfort in numbers, the insomniac may find solace in knowing she’s hardly alone while she pines in the wee hours for Mr. Sandman.
Up to 40 million Americans suffer from sleep disorders, which tend to worsen with age, yet most sheepishly hide it in the closet. (After all, it’s only sleep, not a life-threatening illness. And doesn’t everyone seem tired these days?) “Too many people think insomnia is something to be embarrassed about, that it’s some sort of weakness,” says Tom Roth, director of the Sleep Disorders Research Center at the Henry Ford Hospital in Detroit. And this prevents a majority from seeking the help they need.
Happily, researchers bent on unraveling the mysteries of slumber are making headway on finding out why so many of us have ongoing trouble falling or staying asleep. “We’re beginning to understand the pathology far better,” says Roth, who cites studies finding that some poor sleepers are simply not wired like normal sleepers. Their hearts beat faster, their temperature runs higher, and their levels of the stress hormone cortisol are elevated. In medical terms, they have a condition known as hyperarousal.
Unfortunately, the best way to target this type of insomnia is still not known. “We have miles to go before we sleep,” says Roth. But at least this new understanding may alleviate some of the stigma that often comes with it. Practitioners have long viewed insomnia as a symptom of other causes–anxiety, depression, hormonal changes, and the side effects of various medications are among the leading ones. But according to the new research, for many people it may well be a condition unto itself. And ‘you have trouble sleeping’ is a lot easier to take than “this means you must be depressed.”
There’s also some good news on the treatment front for people who suffer from any type of insomnia. We’re not talking about a cure–sleeplessness recurs periodically in most insomniacs. But experts say that most people can find a way to manage insomnia as long as they’re willing to keep on trying, even after the first, fifth, and seventh attempts fail. Often the secret lies in combining approaches. “No matter how severe the insomnia,” says Jacob Teitelbaum, director of the Annapolis Research Center for Effective Chronic Fatigue Syndrome/Fibromyalgia Therapies, “it’s possible for just about everyone to get eight to ten hours of restful sleep.”
Practitioners who take a holistic approach to health have lots to offer the sleep-deprived. If anxiety or stress is your problem, they can suggest any number of calming techniques such as yoga, meditation, or aromatherapy. If nutritional deficiencies might be keeping you awake, they can diagnose them and suggest supplements that may help.
No true insomniac comes by solutions overnight. Rather, most endure a tortuous period of trial and error until finding the sleep package that works for them. “As with all chronic problems, some things that work for some people won’t work for others,” says Kenneth R. Pelletier, clinical professor of medicine at the University of Maryland School of Medicine and author of The Best Alternative Medicine: What Works? What Does Not? Until you find what works for you, keep in mind what may be the most comforting thing you’ll ever read about this problem: No one, say the sleep experts, not even the weariest of night owls, has ever completely lost the ability to fall asleep.
The first thing insomniacs learn is that what works for a friend won’t necessarily help you. In fact, finding the right mix of therapies can itself be exhausting, which is why it makes sense to consult an expert such as a homeopath, Ayurvedic doctor, or other holistic practitioner, who can give you individualized guidance.
Keep in mind that there’s a solution for just about everyone–the key is to not give up trying to find it. The following list should help you get started.
Next: The Sleeper’s Diet
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16 comments
add your comment »i am also a night person. it's so nice to find other night people here.
if i stay up until about 1 pm then i sleep soundly for 8 - 9 hours.
but if i have to go to be earlier -- like around 9 pm -- i toss and turn until around 1 am, then fall asleep. have been on disability for 8 months, but when i worked it was awful going to work on only 2 - 3 hours sleep each night.
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For a few years there I was only getting four hours of sleep a night. I turned into Ms. Hyde and became a different person. I now do whatever I can to get my full 8 hours. If I only get 6 hours, I nap all weekend to catch up. I am a much better person if I get my sleep. I alternate between an herbal melatonin supplement and Tylenol PM, but I know I should work on healthier methods.
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Pamela I really liked your comment. My husband is a night person and if the world was on a different clock he would be the perfect one! Thank you again for reminding me of that. It took many years as a spouse of a night person to get accustomed to his sleeping patterns.
Heather
Heather Organics
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I have life-long insomnia; have had it since I was a small child. Part of it is because I am naturally a night person and this world is run by day people. Once in awhile I have to put myself on a day schedule and it is a painful process.
My doctor had me wear a clip-like device on my finger while I slept: it showed 27 interuptions in my sleep -- that's with taking AmbienCR. I was supposed to go in for a sleep test, but they expected me to show up in early evening and fall asleep (as well as wear a nightgown and a respiration belt). I told them if I could do that, I wouldn't need their test!
I have had people say the rudest things to me. One man asked me, "what do you do all night?" I asked him, "what do you do all day?". Night people, don't let the unthinking idiots of the world make you feel guilty! Call them on their stupid remarks. If nothing else, echo what they said and then ask, what do you mean by that? Make them examine their stupidity. And tell them you don't have to apologize for your sleep dysfunction problems, but they should apologize for their rudeness!
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At least no one here is desperate enough to include Propofol in their toolkit. But it's possible to see how extreme insomnia could lead a person down paths like that. I don't think I need call any names.
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I believe insomnia is partly caused by an imbalance of the pineal gland, an endocrine gland that controls our circadian rhythms and Melatonin levels. Though I'm still a bit of a"night owl" what helped me most was acupuncture followed by chi gung massage. After 3 months treatment once a week I was falling a sleep at night. The acupuncture itself was profoundly relaxing and often I slept deeply during the treatment. Acupuncture is very balancing and the affects for me have been long lasting.
If you follow the good advice of Shreen Wojton and take a nice warm bath before bed throw in some ebsom salts, which contain magnesium and relaxes the nerves.
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I am off caffeine totally and if my mind is racing, I make a list before I go to bed. Women, especially tend to "multitask" and can't shut it off before bed. A nice warm bath an hour or two before bed helps temperature regulation and make sure you are active during the day. Sitting on the couch is not going to make your body tired. (Sex also helps relax and clear your mind.) If all else fails, consult a physician because insomnia may be a symptom of anxiety or depression, which once treated will go away! SWEET DREAMS EVERYONE! : )
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Hi,
I have trouble sleeping occasionally and found a few things that help. Chamomile tea and others like Traditional Medicinals' Nighty Night, and Celestial Seasonings' Sleepy Time help relax my brain. Another holistic sleep aid which helps is Hyland's Calms Forte with passionflower; passionflower is another of God's good medicines. Passionflower alone is another excellent anxiety/sleep aid.
Ridding oneself of the day's concerns is one of the best things you can do to bring sleep. Praying and meditating on goodness and beauty will banish anxiety/worry and bring calm.
Listening to relaxing music helps too of course, and reading something pleasant can bring sleepiness.
Finally, exercising in God's sunshine is one of the best remedies for many ills including insomnia.
Happy dreams,
David
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I never had trouble sleeping when pain free until I married my husband who comes to bed and then talks for over an hour proccessing everything that happened that day out loud. I just don't know if I should I ask him to stop talking because that is the most I hear from here ever. Maybe the answer is going to bed earlier so he talk and I still fall asleep by 10 when I need to
Nothing seems to upset his sleep. NOT FAIR!!!
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self pleasuring helps me, a good orgasm helps me to relax and I am dreaming in no time.
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