Here are notes from a phone conversation with a dear friend. They are all idea that helped me during very difficult times in my life - when sleep was critical but elusive. Note that I'm not qualified to recommend herbs or supplements but I have found these personally helpful. Please check with a licensed expert health professional to get advice and treatment with herbs and foods. Naturopaths are terrific and I'd be happy to recommend one in the San Francisco Bay Area.
Breathe out stress, thoughts, "awake" etc
Breathe in "sleep" "peace" "rest" "comfort" etc
Acupressure -
* occipital ridge - check out sleep device from Dr. Mercola
* points below both ankles, inside and out
* webbings of fingers and toes plus insides and outsides of nails to relieve emotional discomforts
* bracelets and anklets to sooth source points of meridians
Look up Dr. Mercola sleep device to get the occipital points; I have no connection to him but I like the device.
Foods -
* Warm milk and turkey really help.
Stop all exercise 4 hours before bed. Gentle stretching can be very helpful.
Eat only a very light snack 4 hours before bed. Avoid heavy dinners.
Dim lights starting at least 2 hours before bed. Ensure dark and quiet and comfortable sleeping space.
AVOID all screen time starting at least 2 hours before bed.
Go to bed and wake up at the same time EVERY day, no matter how much sleep the night/s before. It helps to set the circadian rhythm.
If you wake up and and are awake more than 20 minutes, GET UP. Reinforce the idea deep in your brain that bed is a place to sleep. Walk slowly. Consider drinking a few sips of warm tea. Stretch gently to get the stagnant blood moving out of the liver and through the body. Read something VERY BORING. When you feel sleepy, go back to be.
Bath in epsom salt for magnesium relaxes muscles.
Research Flower Essences - they can really help.
YouTube:
* Louise Hay evening meditation and various affirmation videos (plus morning meditation the next day)
* Doreen Virtue - various about angels for sleep, clearing, peace, etc.
* BuddhistSocietyWA - talks by Ajahn Brahm e.g.
- https://www.youtube.com/watch?v=USC5MJVZLy8
https://www.youtube.com/watch?v=zY6Q-OnMTEE
- https://www.youtube.com/watch?v=QNSQJeesVoY&list=PLoYzO-wBeFKM7pGGgfHlu_szzap6GNMCF
Supplements -
* Mood Cure book for amino acids and other supplements
* Calcium with Magnesium and Vit D and zinc AND also take vitamin K2
* Sublingual melatonin to help fall asleep (Trader Joe's is good), time release to stay asleep
Herbs -
* Valerian can make some people hyper, like benadryl does for some kids
* Hops may be contra-indicated with depression
* Poppy is strong like valerian
* Passion Flower is great in every way
* Camomile is also great - and can take up to a few weeks of regular use to be effective since it's cumulative
* Pedicularis is good for muscle relaxation
* Lavender is nice for calming
Hope this helps. Happy sleeping! I'd love to see your comments ...
Breathe out stress, thoughts, "awake" etc
Breathe in "sleep" "peace" "rest" "comfort" etc
Acupressure -
* occipital ridge - check out sleep device from Dr. Mercola
* points below both ankles, inside and out
* webbings of fingers and toes plus insides and outsides of nails to relieve emotional discomforts
* bracelets and anklets to sooth source points of meridians
Look up Dr. Mercola sleep device to get the occipital points; I have no connection to him but I like the device.
Foods -
* Warm milk and turkey really help.
Stop all exercise 4 hours before bed. Gentle stretching can be very helpful.
Eat only a very light snack 4 hours before bed. Avoid heavy dinners.
Dim lights starting at least 2 hours before bed. Ensure dark and quiet and comfortable sleeping space.
AVOID all screen time starting at least 2 hours before bed.
Go to bed and wake up at the same time EVERY day, no matter how much sleep the night/s before. It helps to set the circadian rhythm.
If you wake up and and are awake more than 20 minutes, GET UP. Reinforce the idea deep in your brain that bed is a place to sleep. Walk slowly. Consider drinking a few sips of warm tea. Stretch gently to get the stagnant blood moving out of the liver and through the body. Read something VERY BORING. When you feel sleepy, go back to be.
Bath in epsom salt for magnesium relaxes muscles.
Research Flower Essences - they can really help.
YouTube:
* Louise Hay evening meditation and various affirmation videos (plus morning meditation the next day)
* Doreen Virtue - various about angels for sleep, clearing, peace, etc.
* BuddhistSocietyWA - talks by Ajahn Brahm e.g.
- https://www.youtube.com/watch?v=USC5MJVZLy8
https://www.youtube.com/watch?v=zY6Q-OnMTEE
- https://www.youtube.com/watch?v=QNSQJeesVoY&list=PLoYzO-wBeFKM7pGGgfHlu_szzap6GNMCF
Supplements -
* Mood Cure book for amino acids and other supplements
* Calcium with Magnesium and Vit D and zinc AND also take vitamin K2
* Sublingual melatonin to help fall asleep (Trader Joe's is good), time release to stay asleep
Herbs -
* Valerian can make some people hyper, like benadryl does for some kids
* Hops may be contra-indicated with depression
* Poppy is strong like valerian
* Passion Flower is great in every way
* Camomile is also great - and can take up to a few weeks of regular use to be effective since it's cumulative
* Pedicularis is good for muscle relaxation
* Lavender is nice for calming
Hope this helps. Happy sleeping! I'd love to see your comments ...
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