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Sleep Issues
Sleeping is vital for all body processes. It is a time to store memories and all we learned throughout the day, restore energy, renew cells, and heal and fix up any problems. The inability to easily fall asleep or to stay asleep long enough to feel rested upon waking is considered insomnia. It can be caused by stress, anxiety, illness, excitement, fatigue, jet lag, irritability, and life changes. Chronic insomnia lasts longer than a few days and be be caused by pharmaceuticals, drug and alcohol abuse, sleep apnea, aging, obesity, chronic depression, asthma, chronic pain, and certain bacteria and viruses to name a few.
Long term insomnia can cause other problems due to the lack of sleep including decreased ability to function emotionally and physically, impaired memory, concentration and attention, learning capacity, decreased reaction time, depression, decreased immune function and increased risk of other chronic disease. Strive to find the root cause of the problem and work on treating that while using these other means to get some rest.
Body Systems and Health
Bedtime Habits
Here are some helpful bedtime habits to aid with quality sleep. These come from The Herbal Academy Intermediate Course:
Keep an uncluttered bedroom that is dark, cool, and quiet
Keep a regular sleep wake cycle
Minimize daytime naps
Avoid staying up late/depriving the body of sleep on a frequent basis
Avoid vigorous exercise too close to bedtime
Avoid drinking anything caffeinated too close to bedtime
Sleep as much as you need to to feel refreshed, but not more than that (spending too much time in bed has been linked to poor sleep quality)
Get up the same time every day, regardless of when you went to bed—this helps to establish a consistent sleep-wake rhythm
Sleep on a quality mattress!
If you don’t fall asleep after 15-20 minutes, get up and do something quietly until you become drowsy.
Consider using earplugs and/or an eye mask
Avoid:
Keeping a TV in your bedroom
Watching or reading anything scary, violent, or otherwise stimulating before bed
Having sources of artificial light in your bedroom
Acupressure
Yoga, tai chi, and regular exercize
EFT - The Tapping Solution
Walk barefoot in the grass, this releases static electricity which can interfere with sleep, among other things.
Adaptogen herbs - taken as a daily supplement
Nerve tonics - take regularly
Nervine sedative herbs - take 1 hour before bedtime then again right before bed and if you wake up
Lemon balm
Chamomile
Linden blossoms
Lavender
Sage
Skullcap
Diffuse, apply to the wrist, feet, behind ears or on temples. Can also be dropped right on pillowcase, bedding or pajamas.
lavender
valerian
bergamot
marjoram
Roman chamomile
rosewood
neroli
orange
ylang ylang
jasmine
cypress
ravintsara
angelica
basil
clary sage
lemon
sandalwood
vetiver
Other Resources
Essential Oils for Sleep by Mountain Rose Herbs
