Alternative Health Blog

Sleep problems are common enough and no doubt the current economy is affecting our ZZZs. One of every five Americans has trouble sleeping through the night, and about a third of us will have face a significant bout of insomnia some time in our lives. Yet 80 percent of those adults don’t turn to alternative health therapies for relief. Research shows they are missing out.

Individuals who use either herbal remedies or relaxation techniques report improved sleep and more energy in their daily lives. Even so, optimal sleep starts with evaluating whether your diet is affecting your slumber.

It’s obvious that caffeine can interrupt sleep. Naturopathic physicians at Bastyr University, a leading natural health medical school in Seattle, recommend no caffeine drinks (coffee, teas, cola/soft drinks, energy drinks) of any kind after 3:30 in the afternoon, and morning coffee drinkers might experiment with substituting green tea to get some caffeine but not an oversupply that can contribute to insomnia.

Alcohol might make your drowsy but it disrupts the second half of a night’s rest, which particularly sabotages your deep sleep.
Spicy foods such as chili and curries can affect sleep; so can certain cheeses.

Among herbal remedies, valerian root appears to be the most effective. A daily 400-milligram dose of valerian has been found to help volunteer subjects to fall asleep easier, decrease nighttime wakeup and improve overall sleep quality when compared to control taking a placebo. Interestingly, the more someone struggles with sleep patterns the better valerian seems to work.

Another study using the brand-name product Sedonium, a dried root preparation, showed a daily 600-milligram dose over four weeks significantly helped subjects to not only sleep more soundly but also prompt a greater sense of well-being.

Chamomile herbal tea is another strategy. The chamomile works to increase urinary levels of glycine, an amino acid alleviates muscle spasms and, in lay terms, calm the nerves. For both its gentle and effective nature, chamomile is a first-line approach for children.

Relaxation techniques can be valuable intervention during short-term bouts of insomnia. One strategy is progressive muscle relaxation. You start with the legs, contracting and holding the muscles taut for 8 to 10 while laying in bed. Then release those muscles and be sure to note how you feel less tense. Next, move to the core for the contract-hold-release cycle, then upper body, arms and even the head and neck. Repeat if necessary.

Dr. Andrew Weil, a leader in the natural medicine movement and founder of the integrative medicine program at the University of Arizona in Tucson, recommends the 4-7-8 breathing technique to patients with sleep problems. You start by completely exhaling through your mouth, making a whoosh sound. Close your mouth and inhale quietly through the nose for a mental count of four. Hold your breath for a seven count. Exhale completely through the mouth again, whooshing for a count of eight. That’s one “Relaxing Breath” of 4-7-8. Repeat it at least two or three times. The counts don’t have to be precise as much as all three actions—inhale, hold, exhale—need to be distinctly performed

As the famed newsman Edward R. Murrow would sign off each broadcast, “Good night and good luck.” 

Bob Condor blogs for Alternative Health Journal every Monday, Tuesday, Thursday, Friday and Saturday.