I am having difficulty falling asleep and sometimes keep tossing and turning for hours. I don't want to get hooked on sleeping medications, what do you suggest?
According to American Association of Sleep Medicine "Insomnia is difficulty initiating sleep, difficulty maintaining sleep, early-morning awakening with difficulty resuming sleep, or unrefreshing sleep. These sleep disorders, effect almost 2/3rd of the American public in some form. Insomnia is age and gender independent and can become a debilitating condition if it is left unchecked, as cumulative lack of sleep damages all the vital organs in the body. People who suffer from insomnia also complain of memory problems, lack of concentration, depression, and inability to be effective at their work. As it becomes a chronic condition, Insomnia can increase risk of cardiovascular disorders. Causes of insomnia range from physical illnesses such as Gastro-esophageal reflux (GERDS), chronic pain, stress and anxiety, to irregular sleeping habits, alcohol, and drug abuse and in some cases drug side effects. Hypoglycemia and obstructive sleep apnea also prevent from proper REM sleep causing sleep disturbances and insomnia. Women during menopause often experience insomnia due to internal hormonal changes.
In Traditional Chinese Medicine, nighttime is Yin Time and it is during this time that the body regenerates and the energy patterns recycle. For proper sleep to occur the mind needs to be restful, the spleen heart and liver play a key role in adequate and restful sleep. When excessive anxiety, worry and overwork effect the spleens inability to generate blood this affects the heart blood and the mind is restless and cannot fall asleep. Anger and irritability affect the liver and cause liver fire disturbing the mind and thus causing insomnia. In clinical settings mild to moderate insomnia responds well to acupuncture treatments with life style modifications, in moderate to severe cases herbal prescriptions combined with acupuncture have shown good results.
Dietary Recommendations
Eat wholesome foods, with no preservatives, additives and artificial compounds. More often with less volume and do not eat anything for at least one to two hours before bed. Eat more green leafy vegetables, whole grains and low acidic foods, Eat more asparagus, avocados, apricots, bananas, broccoli. Brown rice, figs, salmon garlic, soy products, mulberries, jujubi, basil, dill, and microalgae such as slirulina or chlorella
Avoid coffee, soft Drinks, Tea, Chocolate candy or desserts, Drinks with sweeteners, foods with preservatives such as MSG. Spicy foods, hard to digest foods. Avoid eating at least two hours before bedtime, especially heavy protein rich foods.
Home Remedies
• ½ cup of cultured natural yogurt 1 hour before bed for one week
• Valerian tea before bed for one month. Or valerian extracts drops, 10 drops three times per day for one month.
• Glass of Warm milk with honey before bed may help with mild insomnia.
Potentially Helpful Supplements
• Calcium, magnesium, phosphorus, potassium and vitamin B and E supplementations are recommended.
• L-Tryptophan supplementation has shown to be effective in combating insomnia
• 5HTP and inositol are amino compounds that act as precursors to brain chemicals.
• Melatonin supplements have shown effectiveness in some cases of insomnia. Though it's preferred to naturally increase melatonin levels rather than supplement, this is achieved by regular meditation practices.
• Kava has long been used to produce sedative effects in people, however there are some risks of liver toxicity associated with it so caution is advised.
Herbal Remedies
Chinese formulations. For Inability to fall asleep due to restlessness and irritability include the following herbs, Semen Ziziphi, Polygalae, Poria cocos, Gardenia, Massa Fermantata, Buthus Martensi, Licorice. Another formulation for Irritability and restlessness includes Radix Gentianae, Scutellaria, Gardenia, Rhizoma Alisma, Caulis Akebiae, Semen Plantaginis, Rhemanniae Angelica Dang Gui, Bupleurum, Concha Margaritifera, Semen Ziziphi, and Licorice.
Chinese formulation for wakeful sleep, especially when waking early hours and inability to fall back to sleep includes the following herbs Ginseng, Poria, Poria cocos, Dens draconic Polygalae, Acori. A Pill form preparation known as Ziziphus decoction contains Semen Ziziphi, Ligustici, Poria cocos, Anemarrhenae, licorice.
Mind Body Exercise
It is interesting that people who suffer from insomnia are often lacking in proper physical activity and exercise. Those with regular exercise routines have fewer episodes of insomnia. Exercise promotes sleep and improves its quality by physiologically altering the brain chemicals required for smooth neurotransmitter operation, and by stressing the body so the brain reacts by inducing deeper and longer REM sleep. Moderate exercises of 20 to 30 minutes three times combined with meditation or Light Tai Chi exercises in the evening will not only help you to asleep and stay asleep, but will increase the actual REM deep sleep. For some people, exercise alone is sufficient to overcome their sleep problems. Exercise in the morning or afternoon, not close to bedtime. Here is a good 15-minute meditation exercise that can help prepare your body for restful sleep.
1. Sit or lounge on a comfortable chair making sure your back is well supported.
2. Cross your legs at the ankles, cross your arms at wrists and place them on your chest, where your heart is with palms facing the chest. Tilt your head slightly downwards so that your chin is almost touching your chest.
3. Close your eyes and begin clearing your mind. Begin breathing regularly
4. Slowly and periodically slow down your breathing to a deep long inhale and exhale
5. With each breath focus on an area of your body beginning from the head and ending with your feet. Spend some time in each area ensuring that all muscles and joints are completely relaxed.
6. From the head progress to the shoulders and upper back, then to the chest and abdomen, then to the upper and lower legs eventually ending at the feet.
7. Conduct this meditation for 15 minutes, if your mind wonders, gently return It back.
8. After completing the exercise do not watch television or do house chores, either go to sleep or simply lye down and read a book.
IMPORTANT
• Pain medications that contain caffeine, such as Anacin and Excedrin, Prescription diet pills, anabolic Steroids, Beta blockers and anti-hypertensive drugs, Nasal decongestants that contain ephedrine or other stimulants, Thyroid hormones and some antidepressant medications can cause sleep disturbances.
• Tyramine or tyramine containing foods such as Bacon cheese, chocholate, ham potatoes, tomatoes and sausages. Tyramine stimulates brain stimulants like Norepinephrine and can cause insomnia.
![Image1\](http://www.aramakopyan.com/images/banners/slider/1.jpg "Nivo-Szaki Slider\")
New Patient Registration form
MAP Location to Total Wellness Center
