holistic help for insomnia
There is nothing more frustrating than insomnia. It seems to strike at the worst time, i.e. when you have an early appointment or a busy day ahead. And once you have a few sleepless nights, anxiety kicks in every time you get into bed. The main culprit in insomnia is usually cortisol, as the heightened stress sets off a chemical reaction in the brain that is hard to quell.
There are many well-known sleep suggestions, such as keeping your room cool, turning off electronics well before bedtime, and going to bed only when you are tired. It has also been said that your body begins to go into “sleep” mode 14 hours after your first glimpse of daylight.
Tried all this and still feeling wound up? You may have the CLOCK gene, which causes you to become more energized as the day goes on. (Many people view this as a flaw, but there is really a genetic variant that makes you a night owl.) You may also have the gene for slow caffeine metabolism, which means any caffeinated things you drink later in the day may lead to hours of restlessness at bedtime.
And if you are someone who gets up at night and can’t get back to sleep, consider eating a high-protein snack at bedtime. Sometimes, a carb-related sugar crash happens at night and your cortisol kicks in to raise it back to normal levels.
When I suffered from insomnia in the past, I forced myself to get up early and went overboard working out…I would physically exhaust myself until there was no energy left for restlessness. An extreme choice, but effective.
Most doctors avoid prescribing sleep medications as they are highly addictive, and tend to become less effective with time. The half-life of Ambien is 2.5 hours, which really is not a complete night of sleep. Benadryl is a less potent option for sleep and has mixed results.
The best options for insomnia, besides reducing stress and running yourself to the ground, are natural supports for your sleep system.
Here are some suggestions:
SUPPLEMENTS:
Calcium: regulates slow-wave sleep.
Magnesium: reduces inflammation and oxidative stress and activates GABA. Magnesium Glycinate is the most ideal for sleep.
Glycine: helps calm the central nervous system.
Phosphatidylserine: normalizes cortisol levels under stressful conditions.
GABA: helps calm the brain.
L-Theanine: increases GABA and increases restful sleep while decreasing nocturnal motor activity.
Lithium Orotate: synchronizes circadian rhythm and helps to modulate CLOCK genes.
Melatonin: helps with sleep onset insomnia, best taken in low doses.
HERBS TO CALM THE CENTRAL NERVOUS SYSTEM:
Lemon Balm
Chamomile
Passionflower
Skullcap
ANTI-ANXIETY HERBS:
Lavender
Kava
Valerian
Magnolia Bark
SEDATIVE HERBS:
Poppy
Kava
Passionflower
HERBS TO REGULATE CORTISOL:
Holy Basil
Ashwagandha
Rhodiola
There are many products that offer combinations of these herbs, such as Sleep Factor from Gaia or Sleep Support from Dr. Mercola. A search on Wellevate will offer tons of options for different combinations of sleep enhancers. (My site is always set to 25% off.)
It is always important to make sure herbs or supplements do not interfere with medications you may be taking. Herbs and supplements should always be added one at a time, and not all at once: if you have a reaction, it will be hard to tell what is causing it.
This article is for informational purposes only. Check with your doctor before starting any new supplements.
