Key to Being…

Insomnia is a gross feeder.  It will nourish itself on any kind of thinking, including thinking about not thinking.
~Clifton Fadiman

• Possible causes
  • Stress (which really triggers just about anything nasty. It’s difficult to avoid stress altogether, unless you move to an ashram or convent – so please, try some easy ways to handle stress)
  • Anxiety
  • Depression
  • Suppressed negative feelings (e.g. anger, bitterness, envy)
  • Overeating or overworking
  • Excess tea, coffee, alcohol intake or smoking
  • Constipation
  • Medical conditions or pain
  • Certain medications may cause insomnia

• Remedies
  • Valerian is my favorite herbal remedy for insomnia. It’s pretty potent, so make sure not to drive after taking it. Chop up 1 teaspoon of the root and steep in 1 cup boiling water. Drink as tea before bed. Alternately, you can buy it in liquid extract or capsule form from a health food store. Do note that a few people become jittery after taking the root. If this is your case, try one of the other remedies on this page.
  • Chamomile is soothing and relaxing for both body and mind. Steep 1 tbsp crushed flowers in 1 cup boiling water to make tea.
  • St. John’s Wort is most effective for chronic insomnia, as it starts working best after being taken for four to six weeks. It helps especially with insomnia caused by nerves or stress. Steep 1 – 2 teaspoons of the dried flowering tops in 1 cup boiling water, strain and drink.
  • Lettuce takes energy to digest and contains a sleep inducing compound, lectucarium. Boil 1 tbsp of lettuce seeds in 1/2 liter or water until it’s reduced by 1/3.
  • Milk is gentle and effective. Warm it slightly, or drink it room temperature. Sweeten with a bit of honey and drink before going to bed.
  • Steep 1 teaspoon aniseed in 1 cup boiling water, let simmer for 10 minutes and drink before it cools.
  • Avoid salty foods, as salt can interfere with sleep. Also avoid processed food with white flour, sugar and additives.
  • Honey is beneficial before bedtime, but sure not to give it children under the age of 2 years, as they risk contracting infant botulism. For those older, 1 – 2 tbsp honey can be added to 1 cup hot water or tea and taken before bedtime.
  • Learn to meditate and practice doing things more slowly, especially eating.  Take some of this simple advice on keeping calm throughout the day and it will help your meditation.
  • If meditating is too difficult for you at this time, try doing an exercise like yoga, pilates or tai chi. This harmonizes the body’s energy flow, brings balance and will help you to meditate.
  • Exercise at least 5 times a week, but not to close to bedtime.   A simply 20 minute walk will be fine.
  • Take a warm bath with lavender before going to bed.  The warm water will relax the body and lavender has a natural sedative effect especially when taken at night.  Just add 10-12 drops of the essential oil and relax.
  • Massage with essential oils such as lavender, neroli or chamomile can be very soothing.  Do not apply these oils directly to the skin, but dilute 15 drops with one ounce carrier oil (such as almond, olive or other vegetable oil).  Rub the blend into your temples, forehead, and back of neck.  Check out the other powerful uses for lavender, including depression, stress relief and headache fighter!
  • Please don’t go to bed unless you are truly tired. And if you can’t fall asleep, don’t stress yourself over it. Get up and read something, or watch a favorite (non-violent) show on TV or meditate in bed. Have some tea (see Chamomile and aniseed recommendations above), but don’t drink too much, otherwise you’ll be hopping to the washroom in the midst of having overcome insomnia. Now that rather defeats the purpose, doesn’t it…
  • Reserve your bedroom for sleep and lovemaking. Keep work, stress, exercising, TV, radio and other stimulating entertainments out.
  • If you haven’t fallen asleep for 15 – 30 minutes, get up and do something relaxing that will take your mind of not being able to sleep.  Reading a book or magazine, listening to calming music, sketching, knitting or doing a puzzle can be calming.  Here are some super foods for a good night’s sleep.
  • Sleep in a completely dark bedroom.    Melatonin is a hormone secreted at night by the pineal gland and regulates our sleep-wake cycles.  Darkness stimulates its production and creates a desire to sleep.  Even dim light from a night light or weak moon through the window can disrupt sleep.
  • Lastly, and very importantly, avoid negative thoughts, worries, and concerns.It won’t bring anything positive if you worry when you should be sleeping.  Here are 7 steps to squash negative thinking.

  A ruffled mind makes a restless pillow.
  ~Charlotte Brontë.

References
- “The Herbal Drugstore” Linda B. White, M.D., Steven Foster, and the Staff of Herbs for Health, 2000
- “Encyclopedia of Herbal Medicine”, Andrew Chevallier, FNIMH
- http://www.ehealthmd.com/library/insomnia/INS_causes.html
- http://drbenkim.com/articles-sleep.html