Sleep
Accumulative lack of sleep can be a significant
factor in precipitating crisis in physical and mental health.
We know there is a vicious circle
relationship between sleep and chronic pain.
Sleep impacts on eating patterns, weight gain and
the development of insulin resistance.
Many factors can contribute to a
disrupted sleep – worries, hormones, habit, pain, snoring and other breathing
issues, illness and even (well, particularly) the frustration of not being able
to fall asleep!
Pharmaceutical sleep medications can deliver good results in the short term, but also bring side effects, have the potential for addiction, and may not always deliver quality rest and rejuvenation. In the studies linked, Herbal remedies have performed favourably or at least as well as Zopiclone and benzodiazepines without some of these side effects,
Sometimes chronic sleep problems will require skilled help, or practitioner led holistic interventions.
Self help strategies and home remedies can be powerful too. These
may include meditations and mindfulness exercises; sleep hygiene practices;
herbal medicine; and supplements.
If you are struggling to sleep the resources below may offer some pointers.
Click on
the images of sleep promoting plants to take you to more information, or
useful websitesLinks
| 1. Holistic Herbal Medicine Strategies | ||
| 2. Other Sleep Resources |
1. Holistic Herbal Medicine Strategies
Plant Remedies to promote Sleep
Herbal Approaches
There are many herbs that have been traditionally associated with promoting sleep. Only a few of these have been subjected to contemporary investigation. But don’t let it put you off if they haven’t – get to know which herbs work for you. Also consider that there are many ways to take the herbs – as a tea, as a tincture (with or without hot water) as a vinegar, in honey, in the...
Herbal Reality Website
The Herbal Reality website offers good reliable resources on herbal medicine
This article from Herbalist Helen Barnett discusses how sleep works, the different phases, why we need it , and herbs that can support quality sleep
Californian poppy and pain relief
This is an interesting essay on the potential use of Californian poppy to help promote restorative sleep where there is bidirectional relationship between sleep and pain ( i.e. where poor sleep enhances pain and enhanced pain further disturbs sleep).
It draws evidence from in vivo tests, animal studies and traditional use
Sleep naturally.
This article from the Journal of Alternative and Complimentary medicine reviews the efficacy of herbal remedies in managing insomnia.
Frustratingly and inevitably the main conclusion is that it is surprising how little research attention over the counter remedies have attracted.
Nevertheless it is a useful introduction to the evidence base , such that it is.
Sleep the Elixir of Life
This is a lovely book from experienced herbalist Christine Herbert that takes a deep herbal dive in to the health issues that may be behind poor sleep, from digestive issues to hormones.
The author maps a way through individual health problems to fix sleep by getting to the underlying root causes.
Available as a hard copy and also an e-book.
2. Other Sleep Resources
Mouth Taping and Buteyko Breathing
Mouth taping to promote restful sleep and reduce
snoring , has become a social media sensation.! Anecdotally many people
have found it helpful .
This study argues that there is no evidence base for
this , as yet, and more research needs to be done.
It is my clinical experience that mouth taping can gently shift breathing
patterns towards more nasal and diaphragm breathing which may well ...
Mouth taping to promote restful sleep and reduce
snoring , has become a social media sensation.! Anecdotally many people
have found it helpful .
This study argues that there is no evidence base for
this , as yet, and more research needs to be done.
It is my clinical experience that mouth taping can gently shift breathing
patterns towards more nasal and diaphragm breathing which may well ...
Mouth taping to promote restful sleep and reduce snoring , has become a social media sensation.! Anecdotally many people have found it helpful .
This study argues that there is no evidence base for
this , as yet, and more research needs to be done.
It is my clinical experience that mouth taping can gently shift breathing
patterns towards more nasal and diaphragm breathing which may well ...
NHS Sleep resources.
This NHS website offers some useful sleep resources including a free six week help to sleep course.
It sign posts other organisations such as MIND and the Mental health Foundation who can also offer support.
In addition to pharmaceutical sleep medications, and melatonin, your GP may also be able to prescribe CBT, a talking therapy that can help train you into good sleeping patterns.
...
Basis
Basis- baby sleep information source – UK site specialising in babies and sleep. It is helpful and well referenced
In Our Time , Circadian rythms
This episode of Melvyn Bragg's in our time explores fascinating new studies in to circadian rhythms - the implications of these insights for poor sleepers into sleep patterns is only just unfolding.
The link also sign posts other resources within the BBC that may help folk struggling with sleep
How to Sleep Well with Michael Mosely