Natural Sleep Aids
Natural sleep aids, along with “alternative remedies,” are viewed by many people with skepticism. They bring to mind images of witch doctors, shamans, tonic peddlers, and those “miracle” vitamins and gadgets that are hawked on late-night TV ads. We are justified in being skeptical of products that promise cures and carry no proof of effectiveness other than testimonials from people who refer to the pricey product as “magical” or “miraculous.” Most of the magic is in the form of smoke and mirrors designed to sucker you into spending your hard-earned cash.
Such scams, unfortunately, can mask the fact that there are a few alternative approaches that may very well help you manage your health and, in particular, your sleep. Some of these alternatives may be less expensive and may be easier on the body than pharmaceutical options. That’s not to say that all alternative remedies are necessarily effective, are less costly than medication, or are free of side effects.
Nor should they be relied on to combat serious sleep disorders or insomnia that causes severe daytime fatigue; such conditions require medical intervention. But some alternative therapies may help in combating insomnia caused by stress. Indeed, nearly all the remedies discussed in this article are aimed at helping you to relax so that sleep comes more easily.
On the next page, learn about how acupuncture works, along with the benefit of acupuncture on sleep.
Acupuncture and Sleep Disorders
Acupuncture, a form of alternative medicine, is becoming an increasingly popular method to treat many medical conditions, including sleep disorders. Acupuncture dates back thousands of years and is rooted in Eastern healing practices. It’s based on a concept that all disease, including sleep problems, is the result of an imbalance of subtle energy moving throughout the body. This energy moves along 14 pathways in the body called meridians. Through the ages, practitioners have identified and charted these meridians. Treatment by an acupuncturist involves inserting very fine needles at various points along these meridians to increase, decrease, or balance the energy flow.
In the Western scientific community, there is a great deal of skepticism about the use of acupuncture, mainly because there have not been a lot of well-designed, well-controlled studies proving its effectiveness. The National Institutes of Health, however, has recently stated that there is enough evidence to indicate that acupuncture can be helpful in controlling nausea and certain types of pain.
Acupuncture has also been suggested — and in the East, used — as a remedy for insomnia, although scientific proof of this particular benefit is lacking. Still, acupuncture might be worth a try, especially for people suffering from chronic pain that affects their ability to get enough restful sleep.
Most people have heard about someone who has been helped by acupuncture but are reluctant to try it themselves because they fear having needles inserted into their body. But the consensus of most people who have used acupuncture is that the procedure causes little or no discomfort, and many swear by the benefits they’ve received. Side effects from acupuncture are also rare and appear to result mostly from treatment by unqualified practitioners.
If you decide to try acupuncture for your sleep problems, seek out a licensed practitioner, if your state governs this profession, or one certified by the National Commission for the Certification of Acupuncturists. In addition, check to be sure the acupuncturist uses sterile, disposable needles, to decrease any risk of transmission of blood-borne infectious organisms.
A close cousin of acupuncture is acupressure. Acupressure relies on the same meridian points as acupuncture, but finger pressure, rather than a needle, is used to stimulate points along the meridians to increase, decrease, or balance the energy running through the body.
Massage and Sleep Disorders
Massage is often used to help babies sleep, and it can be useful in treating sleep disorders in adults. Massage is one of several hands-on strategies known collectively as bodywork. And if you’ve ever had a good, thorough massage, you know the feeling of being “worked over.” But you also know how relaxing it can be.
The benefits of massage are many. It is regularly used in sports clinics and rehabilitation centers to loosen or soothe sore, aching muscles. Massage also helps to reduce stress, improve circulation, release tension, lower heart rate and blood pressure, and possibly even strengthen the immune system. These relaxing effects may therefore make massage a helpful aid in restoring restful sleep. Massage may be especially beneficial in treating sleeping problems that stem from stress, migraine headache, pain, and muscle and joint stiffness.
You might want to spring for a massage from a professional. One session may be all it takes to get you hooked. If you do opt for a professional massage, be sure to tell the practitioner if you have any particular illness or injury that they should be aware of, such as arthritis or fibromyalgia.
One of the good things about massage, of course, is that you don’t have to visit a professional to capture its benefits. You can ask your partner, friend, or family member for a soothing rubdown. You can also give yourself a mini massage, focusing on the muscle groups that are within reach. Using small, circular movements with your fingers and hands, you can massage your scalp, forehead, face, neck and upper shoulders, lower back, arms, legs, and feet. There are also a variety of massaging devices available in various price ranges that can help extend your reach or provide soothing heat as well as relaxing vibrations.
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Homemade Massage Oil Oil allows your hands to move freely over the body during massage. While a variety of massage oils are on the market, you can also make your own. Choose a vegetable-based oil that has little or no scent of its own. Almond oil is a good choice because it is light and odorless. Avoid olive oil, which is too heavy and pungent. Then, to enhance the experience, you can add a few drops of an aromatic essential oil, such as lavender or chamomile, both of which tend to have a relaxing effect. |
Yoga and Sleep Disorders
Yoga, which deals with the energy of the mind and body, can help alleviate sleep disorders. Most people have heard of yoga, but relatively few in the United States have ever practiced this ancient self-healing art. Although often associated with Eastern religions and practices, it is increasingly being adopted by Westerners for its numerous benefits. The most notable of these are increased circulation, better flexibility of muscles and joints, relaxation, and improved sleep.
Yoga is based on the principle that the mind, body, and spirit work in unison. If the body is sick, it affects the mind and spirit. If the mind is chronically restless and agitated, the health of the body and spirit will be affected. And if the spirit is depleted, the mind and body will suffer. There are many forms of yoga, many of which use various poses that incorporate stretching and breathing exercises to integrate mind, body, and spirit. (Don’t worry: You don’t have to lay on a bed of nails or twist your body into a pretzel shape to achieve yoga’s benefits.)
Yoga can help with sleep problems by loosening tight muscles, releasing tension, and putting you into a deep state of relaxation. But it’s a type of relaxation that requires fixed attention to work well. The breathing and stretching exercises are designed to slow down your racing thoughts and pull you into the present moment. The practice of yoga helps stem the flow of stress hormones that your body produces when you are under stress. Indeed, when your body, mind, and spirit are connected and relaxed, you are more resilient to stress. You will also undoubtedly sleep better.
Try one of these exercises before getting into bed to enhance relaxation:
- Lie on the floor or a bed with your arms near your sides and your legs slightly parted. Relax your entire body by letting it sink into the floor or bed. Breathe in slowly through your nose, and pull the air deeply into your lungs until you feel your abdomen rise. Slowly exhale. Be attentive to how your body feels as you breathe in and out. Repeat with as many breaths as you need to feel calm.
- Sitting comfortably in a straight-backed chair, with your back supported and legs uncrossed, practice the same breathing technique mentioned in the previous exercise. After two or three deep breaths, raise your hands above your head and stretch as if you were trying to touch the ceiling. Continue breathing while you stretch. Be attentive to how your body and your mind feel as you breathe. Repeat until you feel more relaxed and ready to sleep.
- Standing, with your feet shoulder-width apart, inhale deeply, clasp your hands together and raise them above your head, and gently raise up on your toes. Stretch your whole body upward. Exhale slowly as you bring your arms back down to your sides and lower your heels to the floor. Repeat one or two more times.
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Don’t Forget to Breathe! Have you ever noticed that when you are tense, you sometimes forget to breathe? When we are under stress, our muscles instinctively tense. Tight muscles, especially in the chest, shoulders, and abdomen, restrict the flow of oxygen into the lungs and make breathing more shallow. Shallow breathing allows less oxygen to reach the brain, which can actually decrease alertness and increase fatigue. The remedy: Remember to breathe. One of the best things you can do when you’re stressed is to take a few slow, deep breaths to bring more oxygen to your brain and help release those tight chest and abdominal muscles. |
ABOUT THE AUTHOR:
Virgil D. Wooten, M.D., is the medical director of the TriHealth Sleep Centers at Good Samaritan and Bethesda North hospitals in Cincinnati. He is also a diplomat of the American Board of Sleep Medicine, a fellow of the American Academy of Sleep Medicine, and a consultant, writer, and speaker on sleep-related subjects. Dr. Wooten has more than 25 years of research, clinical and teaching experie
Your feet are the foundation of your body. They support you when you stand, walk, or run. And they help protect your spine, bones, and soft tissues from damaging stress as you move around. Your feet perform better when all their muscles, arches, and bones are in their ideal stable positions.
