Today, I want to talk a little about the herbal remedy, Lemon Balm, also called Melissa (its botanical name is Melissa officianalis), which has a long history of use to treat sleeplessness, as well as nervousness and anxiety.
This herb is very safe, with no health hazards or side effects noted at therapeutic dosages, (300-400mg in capsules, or several cups of an infusion steeped in boiling water per day.)
Not only has it been used at least since the 17th century, but recently, it was included in the German Commission E monographs, and approved as a natural remedy for nervousness and insomnia.
It also has some calming effect on digestive disturbances, as well as some anti-bacterial properties.
It is a useful addition to the herbal medicine chest for insomnia and sleeplessness.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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Showing posts with label insomnia. Show all posts
Showing posts with label insomnia. Show all posts
Tuesday, July 29, 2008
Sunday, July 20, 2008
A Natural Approach to Sleeplessness
There are some simple things that you can try that may help with occasional sleeplessness. (Even though I am an experienced herbalist, I believe that the least intervention that helps a problem is the best, I always suggest simple solutions first, more complex remedies later.)
So here are some recommendations to help with mild or occasional insomnia:
1. It's best to establish a routine, go to bed at the same time every night, and get up at the same time, even on week ends.
2. Make sure you do something physical every day, even if it's only taking a short walk, just don't take a brisk walk close to bed time, give yourself some time to wind down.
3. Don't eat dinner right before bed time, 2-3 hours before is better. (Also, don't go to bed feeling ravenously hungry, that will also keep you awake.)
4. Caffeine and alcohol can both disrupt sleep, don't use either too close to bed time, again 2-3 hours is a good rule of thumb.
5. Avoid bright lights when you are preparing to sleep. As the light grows dim in the evening, your body begins to secrete hormones, such as melatonin, which help you feel drowsy. Bright light disrupt this natural cycle, and can leave you feeling wide awake.
6. If noise is keeping you awake, there are sound generators available, which produce sounds from white noise (kind of like static between radio stations) to ocean surf, or falling rain, to mask the disturbing noise.
7. Don't use your bed as an office, don't work in bed, don't pay bills in bed. reserve the bedroom for sleep and sex. (An exception is reading something you find relaxing, to help you fall asleep; just don't keep the light too bright. See number 5 above.)
If your sleeplessness is persistent, see your doctor, to rule out any health problems.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
Technorati Tags:
herbal remedies, herbs, natural remedies, alternative remedies
So here are some recommendations to help with mild or occasional insomnia:
1. It's best to establish a routine, go to bed at the same time every night, and get up at the same time, even on week ends.
2. Make sure you do something physical every day, even if it's only taking a short walk, just don't take a brisk walk close to bed time, give yourself some time to wind down.
3. Don't eat dinner right before bed time, 2-3 hours before is better. (Also, don't go to bed feeling ravenously hungry, that will also keep you awake.)
4. Caffeine and alcohol can both disrupt sleep, don't use either too close to bed time, again 2-3 hours is a good rule of thumb.
5. Avoid bright lights when you are preparing to sleep. As the light grows dim in the evening, your body begins to secrete hormones, such as melatonin, which help you feel drowsy. Bright light disrupt this natural cycle, and can leave you feeling wide awake.
6. If noise is keeping you awake, there are sound generators available, which produce sounds from white noise (kind of like static between radio stations) to ocean surf, or falling rain, to mask the disturbing noise.
7. Don't use your bed as an office, don't work in bed, don't pay bills in bed. reserve the bedroom for sleep and sex. (An exception is reading something you find relaxing, to help you fall asleep; just don't keep the light too bright. See number 5 above.)
If your sleeplessness is persistent, see your doctor, to rule out any health problems.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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herbal remedies, herbs, natural remedies, alternative remedies
Saturday, July 19, 2008
What Is Insomnia?
I wanted to start my series about sleeplessness and insomnia by talking about what "insomnia" is.
The easiest definition of insomnia is too little sleep; but it can also mean poor quality sleep. Some of the ways you experience insomnia are trouble falling asleep; waking up frequently, or not being able to stay asleep, waking up earlier than you want to, and not feeling rested even after sleeping for 8 hours or more. (Everyone's need for sleep is different, but 7-8 hours seems good for most people.)
There are different types of insomnia: short term insomnia (transient insomnia, if you need a more technical sounding term) which only lasts a little while, and may be the result of things like jet lag, and usually returns to normal by itself; intermittent insomnia, which comes and goes; and chronic or long term insomnia which can happen for many consecutive days. (I think the medical definition of chronic insomnia says 3 nights a week for a month or more.)
Chronic insomnia is divided into primary insomnia, which is not caused by another medical condition; and secondary insomnia, which can be caused by other medical conditions, or medications, or stress, or anxiety, poor sleep environment, or psychological conditions, such as depression.
Short term insomnia usually does not require any treatment, as it goes away on its own; chronic insomnia may require medical treatment, especially if it is related to another medical problem. It is a good idea to discuss any sleep problems with your doctor, or other primary caregiver, to rule out any other medical problems.
I will continue this discussion in my next post.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
Technorati Tags:
herbal remedies, herbs, natural remedies, alternative remedies
The easiest definition of insomnia is too little sleep; but it can also mean poor quality sleep. Some of the ways you experience insomnia are trouble falling asleep; waking up frequently, or not being able to stay asleep, waking up earlier than you want to, and not feeling rested even after sleeping for 8 hours or more. (Everyone's need for sleep is different, but 7-8 hours seems good for most people.)
There are different types of insomnia: short term insomnia (transient insomnia, if you need a more technical sounding term) which only lasts a little while, and may be the result of things like jet lag, and usually returns to normal by itself; intermittent insomnia, which comes and goes; and chronic or long term insomnia which can happen for many consecutive days. (I think the medical definition of chronic insomnia says 3 nights a week for a month or more.)
Chronic insomnia is divided into primary insomnia, which is not caused by another medical condition; and secondary insomnia, which can be caused by other medical conditions, or medications, or stress, or anxiety, poor sleep environment, or psychological conditions, such as depression.
Short term insomnia usually does not require any treatment, as it goes away on its own; chronic insomnia may require medical treatment, especially if it is related to another medical problem. It is a good idea to discuss any sleep problems with your doctor, or other primary caregiver, to rule out any other medical problems.
I will continue this discussion in my next post.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
Technorati Tags:
herbal remedies, herbs, natural remedies, alternative remedies
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