Natural Cures Not Medicine: sleep problems

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Showing posts with label sleep problems. Show all posts
Showing posts with label sleep problems. Show all posts

How to Fall Asleep in Less Than 30 Seconds


Does it take you a while to fall asleep at night? Do you find your mind dwelling on various thoughts before you’re able to finally drift off and relax into sleep? Do you find that you just aren’t sleepy enough when it’s time for bed?
Realize that if it takes you 15 minutes on average to fall asleep each night, that’s more than 91 hours per year that you’re wasting. This is the equivalent of spending more than two 40-hour workweeks just lying in bed waiting to fall asleep.
And if you have insomniac tendencies and take more than an hour to fall asleep each night, you’re spending more than nine 40-hour weeks on that pointless activity — every year. That’s a tremendous amount of wasted time.
If you’d like to change this situation, keep reading. I’ll explain the details and share a process for training your brain to fall asleep almost instantly when you’re ready to go to bed.

Drop Caffeine (at Least Initially)

First, if you drink coffee, tea (including green tea and white tea), yerba mate, cola, or any caffeinated beverages on a semi-regular basis, this method won’t work very well at all, so I strongly recommend that you get off all caffeine for at least 2 weeks before you attempt to make improvements in this area. 

Read How to Give Up Coffeeif you need help with that. I also advise that you drop chocolate during this time as well, including cocoa and cacao, since those contain stimulants too.

Even a small cup of coffee in the morning can disrupt your ability to fall asleep quickly at night. You may also sleep less restfully, and you’ll be prone to awaken more often throughout the night. Consequently, you may wake up tired and need extra sleep.
Simply eliminating all caffeine from your diet can improve your sleep habits tremendously. So if you haven’t already done that, please do that first before you attempt the training method I explain later in this article.
If you really love your caffeine though, the good news is that it’s okay to add it back once you’ve gone through this adaptation training. It will still disrupt your sleep a bit, but once you’ve mastered the habit of being able to fall asleep in 30 seconds or less, then most likely you’ll still be able to continue the habit even if you consume some caffeine during the day.

Train Your Brain to Fall Asleep Faster

A decade ago it might have taken me 15-30 minutes to fall asleep most nights. Sometimes it would take more than an hour if I had a lot on my mind. And very occasionally I could fall asleep within 5 minutes or less if I was very sleepy.
Today it’s fairly normal for me to fall asleep within 30 seconds or less, and often I’m able to fall asleep in less than 1 second. My best is probably around 1/4 of a second.
How do I know this? Because I have a witness that tells me how long I was out. I also know that I was sleeping because I awaken with the memory of a dream. If my sleep time is only a second or a fraction of a second, then it’s obviously a very short dream. Some time dilation occurs though, so a 1-second dream may feel significantly longer… perhaps as if 5-10 seconds have passed within the dream world.
Is this narcolepsy? No, narcolepsy is very different. I don’t just fall asleep at odd times throughout the day, and I don’t have excessive daytime sleepiness. Most days I don’t take any naps. One thing I do have in common with narcoleptics is that I can start having dreams immediately when I fall asleep, whereas most people don’t enter the dream state for at least an hour. I regard this as a positive adaptation though, not a problem or defect.
I can’t normally force myself to sleep when I’m not at all sleepy. But when I’m ready to go to sleep, I can go to sleep very quickly without wasting time trying to fall asleep.
I’m not able to do this 100% perfectly. If I have a stressful day and there’s a lot on my mind at night, I may find it more difficult to relax and go to sleep. But most of the time under normal, average conditions, I can get to sleep within 30 seconds or less.
I reached this point not by the exertion of conscious will but rather through a long-term process of sleep training. So don’t think that there’s some mental trick that you can use right away to make this happen instantly. However, once you’ve trained yourself to this point, the process is effortless. You’ll be able to do it automatically. It will be no more difficult than blinking.

Understanding the Training Process

The training process may take a long time — months or even years, depending on how far you want to go — but it’s not at all difficult, and it needn’t take a serious time commitment. In fact, the training will most likely save you a significant amount of time. The only challenging part is maintaining consistency long enough to get results.
First consider that it’s possible for you to fall asleep faster. Have you ever been really tired and sleepy at the end of a day, and you fell asleep very quickly after getting into bed? Have you ever drifted off while watching a movie or reading a book? Have you ever fallen asleep within less than 2 minutes after lying down? If you’ve done it before, then consider the possibility that your brain already knows how to fall asleep quickly, and if you create the right conditions, then you’re capable of doing this again. You just need to train your brain to do this more consistently.
The main reason that you aren’t falling asleep faster is that you haven’t trained your brain to do so. You may be able to reach that point eventually, but you’re not there yet. Similarly, you may be able to do the splits if you engage in flexibility training, but in the absence of such training, you probably won’t be able to do the splits at all.
If you want to fall asleep faster, you must incentivize your brain to drop all other activity and immediately transition into sleep when you desire to do so. That is the essence of this approach. If there are few consequences for a lazy approach to falling asleep, then your brain will continue to be lazy and inefficient in this area. You haven’t given it a good enough reason to select more efficient behaviors.
Your brain is always active, even during deep sleep, and it operates in different modes of consciousness, including beta (waking), alpha, theta, and delta phases. When you lie in bed waiting for sleep, you’re waiting for your brain to switch modes. An untrained brain will often take its own sweet time making the necessary state change. So you may dwell on other thoughts… or toss and turn… or just lie awake until your brain is finally ready to transition. This is a common experience. Without incentives to become more efficient, your brain will remain naturally lazy by default.
Your conscious mind might very much like to go to sleep, but it isn’t in charge. Your subconscious determines when you fall asleep. If your subconscious mind is in no hurry to fall asleep, then your conscious mind will have a hard time forcing it. In fact, your subconscious may continue to bubble up thoughts and ideas to occupy your conscious mind, distracting you with mental clutter instead of letting you relax and slide into sleep.
A trained subconscious mind is obedient and fast. When the conscious mind says to sleep, the subconscious activates sleep mode immediately. But this only works if you’re feeling at least partially sleepy. If the subconscious doesn’t agree with the need for sleep, it can still reject the request.
The process I’ll share next will teach your brain that putzing around isn’t an option anymore and that when you decide to go to sleep, it needs to transition immediately and without delay.

The Process

The process involves using short, timed naps to train your brain to fall asleep more quickly. Here’s how it works:
If and when you feel drowsy at some point during the day, give yourself permission to take a 20-minute nap. But only allow yourself exactly 20 minutes total. Use a timer to set an alarm. I often do this by using Siri on my iPhone by saying, “Set a timer for 20 minutes” or “Wake me up in 20 minutes.” The first one sets a countdown timer, while the later phrase sets an alarm to go off at a specific time. Sometimes I prefer to use a kitchen timer with a 20-minute countdown.
Begin the timer as soon as you lie down for your nap. Whether you sleep or not, and regardless of how long it takes you to fall asleep, you have 20 minutes total for this activity… not a minute more.
Simply relax and allow yourself to fall asleep as you normally would. You don’t have to do anything special here, so don’t try to force it. If you fall asleep, great. If you just lie there awake for 20 minutes, also great. And if you sleep for some fraction of the time, that’s perfectly okay too.
At the end of the 20 minutes, you must get up immediately. No lingering. This part is crucial. If you’re tempted to continue napping after the alarm goes off, then put the alarm across the room so you have to get up to turn it off. Or have someone else forcibly yank you off the couch or bed when they hear the alarm. But no matter what, get up immediately. The nap is over. If you’re still tired, you can take another nap later — wait at least an hour — but don’t let yourself go back to sleep right away.
I think it’s best to do your nap practice during the day if you can, but you can also do it in the evening, as long as it’s at least an hour before your normal bedtime. Perhaps the best time for an evening nap is right after dinner, when many people feel a little sleepy.
You don’t have to take the naps every day, but do them at least a few times a week if you can. I think the ideal practice would be one nap per day.
The next part of this process is to always wake up with an alarm in the morning. Set your alarm for a fixed time every day, seven days a week. When your alarm goes off each morning, get up immediately regardless of how much sleep you actually got. Again, no lingering. If you need help with this, read How to Become an Early Riser,How to Become an Early Riser – Part II, and How to Get Up Right Away When Your Alarm Goes Off. Those articles have helped many thousands of people improve their sleep habits.
Now when you go to bed at night, seek to go to bed at a time that will essentially require you to be sleeping the whole time you’re in bed in order to feel well rested in the morning. So if you feel you need a good 7 hours of sleep each night to feel rested, and you plan to get up at 5am every morning, then get yourself into bed and ready to sleep at about 10pm. If you take 30 minutes to fall asleep, then you’re getting less sleep than you need, and this is a disincentive to continuing that wasteful habit.
The message you’re sending to your brain is that the time you have to sleep is limited. You are going to get out of bed after a certain number of hours no matter what. You’re going to get up from your nap after a specific amount of time no matter what. So if your brain wants to sleep, it had better learn to go to sleep quickly and use the maximum time allotted for sleep. If it wastes time falling asleep, then it misses out on that extra sleep, and it will not have the opportunity to make it up by sleeping in later. Sleep time squandered is sleep time lost.
When you go to bed whenever and allow yourself to get up whenever, you reward your brain for continued laziness and inefficiency. It’s fine if you take a half hour to fall asleep since your brain knows it can just sleep in later. If you awaken with an alarm but go to bed earlier than necessary to compensate for the time it takes you to fall asleep, your still tell your brain that it’s fine to waste time transitioning to sleep because there’s still enough extra time to get the rest it needs.

Coffee and chocolate are also crutches because if you don’t get enough sleep, your brain can come to rely on a stimulant to keep it going when necessary. If you remove these outs, then your brain will soon connect the dots. It will learn that taking too long to fall asleep equals not getting enough sleep, which means going through the day tired and sleepy. By closing the door on potential outs like stimulants and extra snooze time, you leave only one remaining option for a solution. Sooner or later your brain will determine that going to sleep faster is indeed the solution, and it will adapt by transitioning into sleep much more quickly, so as to secure the full amount of rest it desires.
Instead of continuing to give your brain the message that oversleeping is okay or that stimulants are available, begin to condition it to understand that sleep time is a limited resource. Your brain is naturally good at optimizing scarce physiological resources; it evolved to do so over a long period of time. So if sleep time appears to be a limited resource, your brain can learn to optimize its use of this resource just as it has learned to optimize the use of oxygen and sugar.
If you get sleepy during the day as a result of limiting your sleep time at night, that’s perfectly okay. Take naps as needed. It’s okay to take multiple naps during the day if you need to, but keep them limited to 20 minutes max, and don’t have two naps within an hour of each other. Whenever you get up, stay up for at least an hour.
Once you get used to 20-minute naps — or if you don’t have that much time available for napping — try napping for shorter intervals. Give yourself 15, 10, or even 5 minutes for each nap. I sometimes take 3-4 minute naps (with a timer), which are surprisingly refreshing, but only if I fall asleep quickly.
Teach your brain that a 20-minute nap means 20 minutes of total time lying down. If your brain wants to ruminate during part of that time, it always means less sleep.
Also teach your brain that X number of hours in bed at night is all it gets, and so if it wants to get enough sleep, it had better spend virtually all of that time sleeping. If it spends time on non-sleep activity, it always robs itself of some sleep.
Once you’ve adapted and you’re able to fall asleep quickly when you desire to do so, you can slack off on the training process, ditch the alarm, and wake up whenever you want. Most likely the training will stick. You can even add the caffeine back if you so desire. But for a period of at least a couple months to start, I recommend being strict about it. Take naps regularly, and use an alarm to get up at a consistent time every single day.
I still prefer to get up with an alarm most days. I don’t need it to fall asleep quickly, but I tend to linger in bed more than necessary without the alarm.
If this is too strict for you, I doubt you’ll succeed with this approach. If you give your brain an easy out, it will take that out, and it won’t learn the adaptation you’re trying to teach it here.
Everyone is different, so how long it takes you to adapt depends on your particular brain. I’m sure some people will adapt fairly quickly, within a few weeks, while others may take significantly longer. There are many factors that can influence the results, with perhaps the biggest one being your diet. In general, a lighter, healthier, and more natural diet will make it significantly easier to adapt to any sort of sleep changes. Regular exercise also makes it easier to adapt to sleep changes; cardio exercise in particular helps to rebalance hormones and neurotransmitters, many of which are involved in regulating sleep cycles. If you eat a heavily processed diet (i.e. shopping mostly outside the produce section) and you don’t exercise much, just be aware that I rarely see such people succeed with worthwhile sleep changes of any kind.

One last item I’ll share is that I’m able to fall asleep fastest when I’m cuddling someone, both for naps and when going to bed at night. On my own I can get to sleep in under 30 seconds normally, but when I’m cuddling a nice warm female body, that’s when I can often get to sleep in less than a second. So I invite you to experiment with this if you have a willing cuddle partner who enjoys serving as a human teddy bear.

Herbs for Better Sleep



Sometimes, the busy life and constant multi-task filled days leave us feeling tired in the evening or  restless. We can physically feel like we could fall asleep propped up in the nearest corner but when actual bedtime arrives, we either find it difficult to ‘settle’ into sleep-mode or we experience shallow sleep habits and awaken in the night ~ unable to enjoy a complete night’s rest.  Check out these ideas to encourage a better rest.
Here are some of my favourite herbs to help you enjoy a better quality of rest or improve your SLEEP time:
Please note that herbalists use a “therapeutic dose” when treating ‘imbalances’. What that means, is that we recognize that we are, in this case, working with the whole body to effect a positive change in sleeping habits. Sometimes we are up-tight and worried about an issue. Other times we have been through a very stressful time and are just so worn out that we, somehow are restless. Whatever the reason, a gentle tea before bed is a great idea. Possibly more important in the ‘big picture’ is this. Why not get into the habit of drinking a nourishing, strengthening herbal tea during the day which helps us to build and repair and nurture ourselves? A therapeutic dose = 3-4 cups of herbal tea daily. Check out some TEA recipes here.
I’ve been asked about sleep tinctures and how I use them to help those with sleep issues. Each herb tends to have a signature; a way of working that is quite specific. All herbs don’t work the same for all people.. I will generalize a bit and you will experiment to see what works for you. Purchase the tinctures at your local health food stores or make them yourself. See herefor an easy way to make herbal tinctures.  I suggest that people begin to work with tinctured herbs as ‘simples’. This just means that we take one single herb and notice the affects over time. Develop a personal relationship with the herb, and get to know what our body + mind feels like with this plant.
HERBS which help us to step down into ‘sleepy mode’ and heal our nervous system:
California poppy (Escholtzschia californica)

California poppy can be very effective for encouraging restful sleep, helping one to relax, and alleviating mild anxiety. It can be given to children and adults because of its mild sedative and analgesic properties.
** Since the tea is mild, a tincture is recommended when a stronger dose is desired.
Thanks to my friend + mentor, Amanda Rose,  for sharing this California poppy pic.
Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.

Catnip  (Nepeta cataria)  has a calming, relaxing, soothing affect on people. I realize it has just the opposite affects, sometimes on kittycats, but be assured it’s a supportive relaxing nervine; excellent as a sleep remedy or as part of a formula. A member of the mint family, catnip blends well with other mints and lemon balm to make a nourishing tea.
Dose: Tea, 1 cup 3-4 x daily;  Tincture, 30-40 drops 2-3 x daily


Chamomile (Matricaria recutita)
German Chamomile is both delicious and effective. It is thought to promote sleep by increasing mental calmness. Personally, I feel that the fact that Chamomile, as a carminative, increases digestive ability so relieves possible after-dinner tummy upsets. Chamomile tea is a good choice for children,anytime.  Don’t let Chamomile’s gentle nature fool you. This is an ages old respected remedy. I tend to make a tea with dried flowers more than tincture. Chamomile tincture, however, is an excellent herbal ally.
Dose: Tea, 1 cup 3-4 x daily;  Tincture, 30-40 drops 2-3 x daily

Hops   (Humulus lupulus)
Hops has a long history of use for sleeplessness, nervousness, and restlessness. I use Hops alone, or in sleep formulas with good results. For many years, I have made sleep pillows filled with Hops, Lavender and Mugwort (for good dreams!) which can be tucked into bed and promote happy sleeps. These have been used for centuries for mild insomnia.
Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.

Lavender   (Lavandula officinalis)
Lavender is a gentle strengthening tonic for the nervous system. I like the tea but find that most clients prefer lavender as a part of the herbal tincture formula. A few drops of lavender oil added to a bath before bedtime can be helpful for persons with sleep disorders. Additionally, the oil may be used as a compress or massage oil or simply inhaled to promote relaxation. Lavender in tincture form is delightful. My favourite combination? Lavender + Lemon Balm tinctured separately and then combined in a small dropper bottle to use throughout the day to heal the nervous system and promote wellbeing.
Dose: Tea, 1 cup 2-3 x daily; Essential oil–oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops). Tincture, 30-40 drops 2-3 x daily.

Lemon Balm   (Melissa officinalis)
One of my personal favourites, this citrus-flavoured member of the mint family is a potent anti-viral, a euphoric (makes you feel good), a relaxing carminative; so aids digestion AND is thought to increase mental clarity + calm.  I make tea with Lemon Balm, as well as glycerites, infused honey + tinctures.
Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily.



St. John’s Wort   (Hypericum perforatum)
SJW as it’s fondly called, is an effective nervous system supportive herb. It works well for people who feel that their nerves are ‘frayed’; on edge, stressed out.
Research indicates that it can help relieve chronic insomnia and mild depression when related to certain brain chemistry imbalances.
Dose: Tincture, 1/2 to 1 teaspoon 2-3 x daily; powdered extract, 1-2 tablets or capsules 2-3 x daily. Allow 2-3 weeks for the full therapeutic effect to develop.
If you notice any light sensitivity, reduce or discontinue the St. John’s wort and consult a qualified herbalist.

 Passion flower (Passiflora incarnata)
I tend to add passion flower in a herbal formula for insomnia or for a calming restful sleep when symptoms include worry or fear plus mental exhaustion. Passion flower is used for minor sleep problems in both adults and children.(Bruneton, 1995). Thanks to my friend + herbalist Roswitha Lloyd for the Passion flower pic!! 
Dose: Tea, 1 cup 3 x daily; Tincture, 2-3 droppers 3-4 x daily.

Valerian (Valeriana officinalis)
We use valerian for its sedative action in cases of restlessness and insomnia.  It is helpful for those who have a hard time falling asleep and can reduce the tendency for those who tend to awaken during the night. In a small percentage of the population, valerian acts as a stimulant so check it out for yourself.  Most people find it is an excellent herbal sedative that has none of the negative side effects of Valium or other synthetic sedatives. It works well in combination with other sedative herbs, such as California poppy,hops, and passion flower.
**Personally, I start with one of the others in my list above, and if insufficient ‘relaxation’ results, I move to valerian. I tend to work this way, though, in my practice..i.e. Nourish and support the body (or body system) first and often, our miraculous bodies respond without the requirement of the ‘heavy-hitters’.
Dose: Tea, 1 cup as needed; Tincture, 2-3 droppers 2-3 x daily.

Additional ideas :
  • Avoid taking naps, and especially after 4pm.
  • Develop an evening ritual. “Step down” each hour into a more relaxed activity.
  • Limit liquids before going to sleep to minimize nighttime trips to the bathroom.
  • If liquids do not pose a problem, enjoy a cup of decaf herb tea or warm milk (dairy, rice, almond)

Here are some FOODS TO INSPIRE SLEEP:
Bananas. Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin.
Cherries. Fresh and dried cherries are one of the only natural food sources of melatonin, the chemical that controls the body’s internal clock to regulate sleep. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane.
Oatmeal. Like toast, a bowl of oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals. Oats are also rich in melatonin, which many people take as a sleep aid.
Toast. Carbohydrate-rich foods trigger insulin production, which induces sleep by speeding up the release of tryptophan and serotonin, two brain chemicals that relax you and send you to sleep.
Warm milk. Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It’s also high in calcium, which promotes sleep.


How to beat jet lag.


If you travel for work or just have a lot of family living abroad, you may be familiar with dreadful jet lag.  Fear not, for there are some steps you can take to lessen the effects jet lag.
File:Far Eastern Air Transport Airliner.JPG
The condition known as jet lag is caused when you travel across several time zones.  The human body runs on a schedule or what is referred to as an "internal clock," maintained based on the pattern of sunlight, night, and day.  Jet lag tends to be worse when you cross 4 or more time zones and has a variety of symptoms including difficulty concentrating, daytime fatigue, sleep problems, and muscle soreness.
Chances are if you are traveling far you may not want to waste time when you reach your destination trying to cope with the time change and the effects of jet lag, especially if you are traveling for business purposes.  Here are a few ways you can minimize the effects and maybe sidestep jet lag altogether!

Melatonin:  When your body can detect that the day is coming to an end and the night is here, it produces melatonin which helps you fall asleep at the right time.  You can take melatonin supplements to help outsmart your internal clock and reset it once you are at your destination.  Be careful when you head to the U.K. because you must have a perscription for it.

Sunlight:  Sun exposure in reasonable doses is good for you but it can also help with adjusting your internal clock to a new schedule.  When you reach your destination, be outside during prime sunny hours and get some good exposure  to orient your body to the new day/night schedule.  If you are too restless at a late hour, turn the lights down low and close your curtains to get rested and sleepy.  Use an eye mask if needed.

Diet:  Jet lag is caused by a shift in time zones that throws off the body's internal clock due to a difference in daylight and night time hours, but the effects of jet lag can be made worse by dehydration and or toxicity.  Make sure you drink plenty of water and eat healthy leading up to and after your trip and try to avoid processed sugar, alcohol, and caffeine as they create toxicity in the body and tend to dehydrate.  Be sure to detox before you leave for the airport.



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Before trying anything you find on the internet you should fully investigate your options and get further advice from professionals.

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