Yes, however ideally consider them as a temporary solution. Inform yourself first, by clicking on the links for extensive information from the Institute of Optimum Nutrition and take note of any warnings. Nutritional supplements: 5-HTP, Melatonin Best herbal remedies: Valerian,Corydalis,Lavender Other remedies: Chamomile,Passion Flower and Hops Also look at: homeopathic remedies
Find out exactly when, where or how you suffer from sleep problems. Identifying the exact problem will help you to find those interventions that are most likely going to be successful.
Consider how much you could have achieved with all the energy you have invested (wasted) in worrying about things you have no control over. Make a difference today by investing that energy in identifying the problems and dealing with those you do have control over. Deal with depression and reduce anxiety Contact a Human givens counsellor/therapist to help you cope with physical and/or emotional pain, and/or treat the sleeping problems. Read how best to deal with shifts.
Summaries of the latest research on health food and supplementation: NUTRA ingredients.com
Other strategies that help to encourage your sleeping well
Take the television out of your bedroom, even watching something 'innocuous' could be too arousing Site your office elsewhere, buy a room screen, or cover desk with a cloth Clear up all the clutter and sort out your wardrobes Have separate bed covers, if one of you feels the cold You may just be better off sleeping in separate beds, or even rooms, if you sleep with a restless or snoring partner. Ensure that the room temperature is low (a drop in body temperature, regulated by hormones, triggers sleep) Turn the clock face away from you so you don't obsess about the time Buy a small travel spray, fill with mineral water, add five drops each of Lavender and Clary Sage essential oils. Spray on bed clothes/linen.
Fluids may help or hinder
If you have suffered from insomnia for a long time, chances are that you are desperately looking for the magic ingredient and now of course you are disappointed - you have tried it all before. However, start now 'from the bottom up' by sorting out anyunderlying problems.
Don't drink coffee, tea, hot chocolate or cola after 4pm at the latest. Drinking large amounts of 'fluid' (beer) until late into the evening will wake you up for obvious reasons! Alcohol in quantity may help you to fall asleep, but you are likely to wake up two to three hours later and finding it difficult to fall asleep again. Just a small glass of wine taken before bedtime can help. Drink a herbal tea: chamomile, passion flower, lemon balm, or hops Drink about eight glasses of water a day--thirst wakes you up Dr Deepak Choprasuggests the following Ayurvedic remedies: Drink a cup of warm milk (not hot, to prevent raising your body temperature) with two strands of saffron or some grated nutmeg
Foods that help or hinder
Do not eat heavy meals late in the evening Avoid eating too much protein at you last meal, opt for carbohydrates Quantities of chocolate (bitter) can keep you awake too (caffeine)! Find a nutritionist who can check for possible food intolerance Consider a possible nutritional deficiency or blood sugar problem
Sleeping tablets create short-term relief, but long-term trouble! Take the time and trouble to look after yourself for long-term gain.
Improve general 'sleep hygiene'
Establish a regular routine in the evenings, your brain works by matching patterns (the present against the past - conditioned and/or instinctive) Avoid doing anything stimulating late in the evening (except making love!) Listen to a 'guided' meditation/relaxation tape/CD Listen to relaxing music - slow classical (Baroque, roughly 80 beats per minutes) or 'New Age' music Do not stay in bed any longer than about 20 minutes if you cannot sleep; your brain will establish the pattern: bed is for laying awake! Get up and read a boring book preferably standing up (not a joke!) or do the very chores that you have been putting off because they are so unpleasant Having your feet higher than you head facilitates relaxation Take regular exercise -vigorous by day, slow and rhythmic in the eve Take the time to sleep, don't just fit it in -- you need roughly eight hours, though don't get hung up about it, you can survive on much less
Elly Prior, HG Dip P, Cert CC Relate, MHGI, MBACP (Accred) the human givens approach for personal and relationship problems Gillingham, Kent, UK Tel.: (+44) 01634 856176
