Sleep Problems - Ask a Naturopath

Insomnia or sleep problems can be a frustrating complaint that may be short lived or a constant burden that restricts daily activities. It can be extremely debilitating and if a pattern of insomnia persists it is advisable to speak to a health care professional.

DIET TIPS FOR SLEEP PROBLEMS

Reduce any stimulants from your diet particularly caffeine (tea or coffee and chocolate). Remember that energy drinks are also full of caffeine too
Reduce sugar intake
Keep your bedroom for sleeping only, not as an office or movie room
Avoid screens for 2 hours prior to sleep to reduce overstimulation of the mind
Try to avoid drinking any stimulants after 4pm as these may keep the nervous system fired up
Warm milk, like grandma used to suggest, as this helps increase tryptophan supply, which is a powerful sleep molecule
Eating late at night is not advised as the digestive process is still firing when you are trying to sleep and the body can not completely succumb to a restful slumber
Deep breathing and meditation or simply counting sheep may help to prepare the body for sleep
Listen to calming music, reduce bright lights in the evening and promote a calm environment to produce sleep hormones
Watch the sunset to help your circadian rhythm sync
Go to bed early and wake early so that you are aligned with the day/ night cycles

LIFESTYLE FACTORS FOR SLEEP PROBLEMS

A foot-bath or a foot massage from a friend or partner using the calming essential oil Lavender
Try to reduce stress, tension and worry as these things make us toss and turn in our sleep
Avoid watching television before sleeping as this may make the mind overstimulated
A few yoga spinal twists before bedtime helps to calm the mind
A relaxing warm bath to slow the body and mind down, also add 1/2 cup of Epsom Salts to the water. Epsom salts are high in magnesium to relax the muscles. Light some candles, put some soothing essential oils in the bath such as Lavender, Rose, Sandalwood, Neroli and bliss out to some relaxing music.
Exercise, exercise, exercise to use up pent up energy and is a great stress reliever too
Deep breathing and meditation or simply counting sheep may help to prepare the body for sleep
And remember that if you are having trouble with insomnia the worst thing for it is stress (as the mind wont slow down) and fear that you will not be able to sleep

NATURAL REMEDIES FOR SLEEP PROBLEMS

BrauerSleep and Insomnia Spray may improve your quality of sleep and break bad sleep habits by settling the nervous system
Sedative herbs such as Valerian, Oats, Hops, Passsionflower, Kava. Or herbs to support your nervous system and give it more integrity such as Withania, St Johns Wort, Chamomile, Siberian Ginseng, Daimiana or B Vitamins
Inositol is a naturally occurring compound that is part of the vitamin B complex and is known for its role in supporting mental health, mood regulation, and sleep quality. It’s particularly helpful for those who struggle with insomnia, anxiety-related sleep issues
Magnesium is also an important nutrient for sleep for hormonal synthesis of melatonin
Melatoninis a hormone needed by the pineal gland to produce sleep hormones andprogram the pattern of sleep. People who are shift workers orsuffering from jet lag use Melatonin to readjust their circadian rhythms.