Up All Night, Sick All Day Natural Strategies For Insomnia
By Vicki Kobliner MS, RD, CD-N
“A good laugh and a long sleep are the best cures in the doctor’s book.” ~Irish Proverb
simultaneously striving for the same thing. Approximately one third of the population of the U.S. suffers from insomnia of some sort, whether the problem is difficulty falling asleep, staying asleep, or early waking. For some the condition is acute, often result- ing from a specific life stressor, while for others, the inability to get a good night’s rest is a long-term problem which can have far reaching consequences.
A
Adequate sleep is usually defined as the amount necessary to allow a person to wake up refreshed and restored, but each person’s requirement varies. In general, 7-9 uninterrupted hours is considered normal, but in the past two decades the duration of sleep achieved by the average American has declined by close to an hour a night. Some of this can be attributed to greater stresses, availability of media and internet at all hours of the night, and an increasingly global economy, requiring people to be accessible across international time zones. In addition, obesity can affect sleep; as the American waistline has grown, so has the incidence of sleep disturbance. This creates a vicious cycle, as poor sleep disrupts hormones that control appetite and hunger, causing further weight gain. Food allergies and sensitivities also have been implicated in insomnia, and hormonal variations such as those that occur during menopause have a profound effect on slumber.
According to the National Sleep
Foundation, limiting sleep for even a few days can lead to increases in inflamma- tory markers in the blood, elevated heart rate and blood pressure, impaired glucose tolerance, and increased appetite. Concen- tration and performance can be altered as well. In fact, in children, it is important to rule out chronic sleep disruption as a cause
s you lie awake at night hopelessly wishing to sleep, it is small com- fort to realize how many others are
of ADHD symptoms, as the effects of poor sleep mimic the attention and focus deficits seen in ADHD. Studies show that people who sleep less than 6 hours daily are at 6 times the risk for diabetes, and are more prone to heart attacks. Before reaching for a prescription, there
are many safe and natural remedies that can enhance the potential for a good night’s rest. Using natural interventions avoids the unde- sirable side effects of medication, and often allows for more restful, restorative sleep. A combination of behavioral, nutritional and herbal strategies can help you switch from desperate to rested.
• Avoid caffeine, nicotine and alcohol especially in the evenings • Use your bed only for sleep - do not
read, watch TV or otherwise ’hang out‘ there. • Employ stress-reduction techniques
such as meditation and yoga, especially in the evening.
• Do not eat late at night. Allow two hours before bed for adequate digestion. • Consume a small serving of complex
carbohydrates in the evening, such as those from whole grains and beans. These types of starchy foods help the body to produce serotonin, which is necessary for sleep. • Increase magnesium. This mineral
can be low in a typical diet, and is a natural sedative. Enjoy an Epsom Salt (magnesium sulphate) bath in the evening, or eat mag- nesium rich foods such as seeds, legumes, green leafy vegetables, nuts and whole grains.
• Insure adequate calcium as well.
Calcium levels increase during the deepest levels of sleep. Calcium is necessary for the production of sleep inducing melatonin, which is why warm milk has long been used as a sleep aid. Calcium and magnesium are best utilized together, so a supplement or snack that includes both is best. • Food sensitivities are implicated in sleep disorders as well, so eliminating potential allergens and/or sensitivities can be
an effective method for reducing insomnia. Common food sensitivities include gluten, dairy, egg, soy, nuts, peanuts and some fish, but any food may be the culprit. • Melatonin, the hormone required for sleep, can be taken as a supplement. While it is effective at inducing sleep, melatonin does not maintain rest, so for those with night waking, other compounds may work better. • Valerian root is a medicinal herb that has been used for centuries to relieve in- somnia, stress and anxiety. It helps calm the nervous system and is best taken two hours before bed.
• L-theanine is especially good for break-through insomnia (night waking). It is found in green tea and can be used in com- bination with another herb to first achieve and then maintain sleep. • Passionflower, hops and lavender are excellent herbs for relaxation, and many combination products are available that include a mix of these. Oil of lavender can also be sprayed in the bedroom prior to retiring.
Before visiting the local pharmacy,
practice a little yoga, followed by a glass of milk with whole grain toast. Then get into a warm Epsom Salt bath, spray the bedroom with lavender and try some melatonin. Sleep well!
Vicki Kobliner MS RD, CD-N is a Registered Dietitian and owner of Holcare Nutrition (
www.holcarenutrition.com). Vicki works with infants, children and adults with diges- tive disorders, food allergies, ADHD, autism and other chronic illness, and provides fertil- ity and prenatal nutrition counseling. Vicki has extensive experience in using dietary modification, appropriate supplementa- tion and functional lab testing to achieve optimal wellness. She can be reached at 203.834.9949 or vicki@holcarenutrition. com. See ad on page 38.
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