nervous system, and are effective for chil- dren and teens. Adaptogenic plants are known historically for helping the body to resist physical, chemical or biological stresses. Tulsi and ashwagandha, when taken consistently, can be useful in help- ing adults to combat stress,” Allen says, re- minding us to also check with a healthcare professional to avoid contraindications. Going for that extra cup of coffee
during the day or pouring a drink or two in the evening are habits that only exacerbate sleep issues. “Caffeine sup- presses our body’s ability to feel tired, not by giving us energy, but by increasing the production of adrenaline and suppressing the production of melatonin. Alcohol, like some prescription medications, can in- terfere with our ability to fall asleep, sleep deeply and experience dreaming states,” cautions Davies. CBD oil derived from the cannabis
plant is an effective pain-reducer and helps to regulate healthy sleep patterns. Can- nabidiol (CBD), which does not contain THC (tetrahydrocannabinol), the chemi-
cal substance in marijuana responsible for inducing a high, is available as capsules, inhalers and tinctures.
Learning New Tricks Many sleep-seeking people are reaping the benefits from cognitive behavioral therapy for insomnia (CBT-I). Te American College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, oſten without supplemental medication. A meta-analysis
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published in Te Journal of the American Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 per- cent of people with sleeplessness linked to existing medical and psychiatric con- ditions such as fibromyalgia or PTSD. CBT-I helps to change long-held
patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to as- sociate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman. CBT can also be helpful for chronic pain and other physical prob- lems when underlying issues are treated in conjunction. A good night’s rest is indeed pos-
sible. Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shiſt that prioritizes sleep and our need to rest.”
Marlaina Donato is the author of several books and a composer. Connect at
AutumnEmbersMusic.com.
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