When we sleep our bodies repair themselves. Its kind of like when you defrag your computer or when you finally file away all the loose ends to projects. While sleeping your body's systems have the time, and can spend the energy normally used when we are active, to heal and repair. Our sleep processes are mainly controlled through our Pineal gland. This gland is situated between the two lobes of our brain. It is inline with our eyes. The Pineal gland controls our Serotonin when awake. Serotonin operates with our moods. The Pineal gland also controls our Melatonin levels for our sleep processes.
Our Seratonin and Melatonin levels are linked to the light and dark that we draw in through our eyes. We need light for our Pineal gland to produce enough Serotonin and enough dark for it to produce enough Melatonin. When we have a "regular" sleep pattern our Pineal gland generates the correct amount of both Serotonin and Melatonin thus, we sleep well and feel well. Key point here is regular sleep patterns with enough light and darkness.
With all of the regular light we take in and all of the artificial light we take in from the use of computers, laptops, tablets and cell phones; we can disrupt the processes of our pineal gland. We also disrupt our pineal gland functions and can disrupt our sleep with stimulants. Artificial light, coffee, caffeinated teas, drugs, alcohol and even an irregular diet can disrupt our bodies functions and cause restlessness in our sleep or cause no sleep at all aka insomnia. Stress is also an enormous factor. There are more to list but let's move on shall we, and get to solutions. Below, I will list herbal remedies to aid in relaxation and in helping the body to fall into deep restful sleep.
When going with herbal remedies most of my clients when experiencing trouble with sleep, run directly to the health food store for Melatonin. After giving it "try" they complain that it isn't working and dismiss it all together as a possible remedy. Most refuse to take a good look at their sleep schedule, stress or stimulant intake. They want a "cure all" pill and want to take little to no effort of their own to actually take the steps to cure the actual issue. It is hella frustrating! Our need for an instant cure and a 60 minute cure stem from tons of bullshit programming that I may rant about in another blog post. However, here's the deal... There is no quick fix to sleep issues unless you are willing to make necessary changes. Changes that will take a concerted effort.
Don't stop reading because your adrenal fear of change has kicked in. Keep going... You are worth it!
Most of us have the correct amounts of Serotonin and Melatonin so you don't need to take more. Hence it not working for some of my clients! Speak with an alternative medicine physician to have your levels checked before you go running to Wholefoods! Check your sleep schedule first. Are you generally going to bed and waking up at the same times? How much time do you spend taking in all of the artificial light we mentioned above, especially before going to bed? Is your bedroom completely dark? How much/many stimulants have you taken in?
Solution time...
Spend time unwinding and relaxing before you go to sleep. Seriously! Cut out eating, drinking, alcohol after 8pm. Give your body some down time. Enough already Robocop! Turn off the TV, computer, cell phone 20 minutes before it is time for you to sleep. Take time for reflection of your day prior to getting into bed. Give it a try for more than a day, week. Put in your concerted effort. Aren't you worth it?
Herbal alternatives to consider before you jump on the Melatonin train. Remember not everything works for everybody... Try and find what woks best for you.
1. Saint John's Wort
Can relieve chronic insomnia and mild depression. Can be taken as pill, tincture. Saint John's Wort can cause a sensitivity to the Sun. This works for a lot of people!
2. Kava Kava
Man do I dig Kava Kava! When we lived on the Big Island I grew Kava and prepared fresh juice from my plants. When my kids had trouble sleeping and Chamomile wouldn't do the trick, Kava sure would. This amazing plant helps to calm and relax you and can give a bit of a numbing sensation. It calms the mind and body. It can be taken as a tea, juice, tincture or pill. Kava Kava also helps with dreaming!!
3. Valerian Root
In close 1st place to Kava Kava is Valerian Root! Once you get past its stink, the affects are divine. Valerian root is pretty powerful in that it can have a traquilizing affect on some. It does me for sure. When I find that I am overly stimulated I buck up (a must because this herb stinks) and make a Valerian root tea. I am almost instantly calm and go to sleep most of the time immediately and always with ease. I give Valerian root pills to my insomniac 16 year old overly stimulated daughter and it knocks her right out! She sleeps well and feels rested. Mind your intake of Valerian. It can have a hallucinogenic affect.
4. Hops
Okay, I love how Hops makes me feel. There is a gradual ease that takes over after having a cup of Hops tea. The tea is bitter but you will make it through it to the other side. For me Hops is a gentle relaxant that coaxes you into sleep. It can also be taken in pill and tincture. To all my alcoholic friends, Hops tea will not affect your sobriety.
5. Chamomile
Chamomile is super gentle and cozy. It has a gentle soothing comfy pillow affect. My oldest daughter loves it. I used to give her the tea (after trial and error on my part with time given, tea makes you pee) a couple of hours before bed to help her sleep. Still works like a charm. I feel it best works as a tea.
6. Linden Flowers
Linden flowers are used in various forms in traditional medicine primarily as a non-narcotic sedative for sleep disorders or anxiety. I have to admit I haven't used Linden personally, mainly because the other herbs have worked so well for me. I have however, talked with my clients that were anxious and suggested they give it a whirl and have had extremely positive feedback. Linden can be taken in tea, pill or tincture. It does make ya sweat!!
7. Passion Flower
Passion flower smells and tastes great. It works as a mild sedative. I find that it works best as a tea. I, although believe in the affect of Chamolie, don't like its smell or taste... So I use Passion flower to relax me in my mild cases of insomnia or restlessness.
8. Lavender
Lavender is popular but don't think it over-rated. Lavender helps calm you and will aid in sleep. You don't even have to take it internally. You can simply get a good essential oil (Young brand or Terra) and take 3 good inhales before laying down and you will sleep better. It works even if you have lost your sense of smell.
We have tested this out on Saint who, due to an accident has lost his sense of smell. Let me tell you about our experiment.
You see, Saint can be well... Critical when it comes to herbal medicine. He also had a limited understanding of how herbs work and had convinced himself that not only would things not work for him because of his loss of smell but that it would only work because of the power of suggestion. So because I am me, ornery, and ready to battle for the truth and magic of our Mother's natural medicines, I set out to prove him wrong.
For three weeks of three separate seven consecutive nights I had him inhale 3 different essential oils, without telling him what they were or what were their uses. Week one I had him inhale Bergamot. The second week I used Lavender. The third week I used Orange. After the three week experiment we concluded that he slept best on the lavender week. Ha! And without a sense of smell! Since the experiment, we have made him a lavender flower sachet that he uses on occassion to sniff before bed, always resulting in restful sleep! You can also make a lavender tea!
I made lavender lip balms for a couple of our friends at Live Free Tattoo. Cory told me that she puts it on her lips at night and that it healed her sleep! She loves it!
9. Deep breathing
Breathing properly is one of the most affective ways to calm your body and your mind. Most of us breath improperly and not nearly has much as we should. The video link posted below gives instruction on proper Yogic breathing. http://youtu.be/Ai_KOrdCZWg
I posted an experiment for a group of my friends. I suggest that every hour, for one week that they stop and take five minutes to breathe. The results were as you could expect. They were more relaxed throughout the day, had calm minds, and generally felt better. We live and thrive on O2! Take time before bed to deep breathe. Practice. You are worth it.
10. Meditation/Visualization
We all have trouble with meditation. It is difficult and it takes a long time to master. However practicing meditation calms, centers and gives you focus. It sucks at first and gets better with time. Try it 5 minutes a day. When you start, your mind goes crazy and you are bombarded with thoughts... Get over it and keep trying. It does work.
I have three blog post with regards to meditation. Read them.
1. http://toulousseandsaint.blogspot.com/2014/10/so-you-want-to-meditate-well-you-cant.html
2. http://toulousseandsaint.blogspot.com/2014/10/why-do-we-meditatewill-it-make-me-high.html
3. http://toulousseandsaint.blogspot.com/2014/10/the-14-points-of-meditation-to-make.html
All three blog posts have instruction and great tips to help you meditate!
If you are in a panic as to where you can find the above mentioned herbs, relax. Healthfood stores carry bulk herbs, tinctures and pills. Also many of Yogi teas such as Calm Mind and others contain the herbs listed. Traditional Medicinals (my favorite) teas are amazing as well. They come in tea bags so all you need do is heat up water and enjoy in your favorite mug.
If you prefer using the herbs individually you can purchase reusable tea bags or a tea strainer and enjoy in your favorite mug. Use 2 teaspoons per 8 ounces of hot water.
Another fabulous sleep aid is Happy Sleeper by Natural Balance. I use this for my episodes of insomnia. Saint and our youngsters daughter also take Happy Camper. We all like it because it knocks you out, you rest well and wake up without feeling groggy!
Just a brief mention on dreaming with the promise of another blog post with more details! I want to mention a few Hoodoo methods to help inspire psychic and prophetic dreaming since after reading this blog post and taking care of yourself you will sleep. Why not make sleeping fun by enhancing your ability to dream.
Above I mentioned that Kava Kava helps with dreaming. Also drinking Yarrow tea will help not only with dreaming but with psychic ability as well. That's all I am going to write about dreaming for now until the next blog post!!!
We love you.
Toulousse
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