Deep Sleep Herbal Medicine

Ayurveda, Herbal Medicine ...

6 Natural Tips for Deep Sleep

Author: Dr. Steven Y. Park

Would you like to sleep like a baby without taking drugs? Americans spend upwards of 3 billion dollars a year on sleep medications, but to avoid the side effects, there are a number of natural remedies you can try first. To get a good quality night's sleep, try these 6 tips from my new book Second Spring.

1. Relaxing Rituals to Rest Easy 

In Chinese Medicine, nighttime is yin timea€"or, simply, when the body takes care of itself instead of your desires.  Proper sleep is required for your body to repair itself and regenerate. To reach deep, restful sleep, your spirit and heart must be calm. Excessive worry, anxiety, and depression can all disturb the spirit and activate the minda€"making it near impossible to fall asleep and stay asleep. Rituals to sooth your spirit and induce a sleep response before bed include soaking your feet in Epson salts for 15 minutes, writing all of your thoughts in a journal to get them out of your head, and practicing relaxation before bed, like the Stress Release meditation below.

2. When Food Disturbs Sleep

When you eat late, you wake up tired. Your body will be busy digesting your dinner while you are trying to sleep, so you won't feel rested in the morning. Do not eat anything for at least three hours before bedtime.  Also, cut back on eating bacon, cheese, chocolate, ham, potatoes, tomatoes, and sausage, especially before bed. These foods contain tyramine, which inhibits neurochemicals like norepinephrine and can cause insomnia. And, of course if you have sleep problems, caffeine should be cut out.

Eat for sleep! Try eating more grains at dinner; carbohydrates tend to make people sleepy. Another snooze snack is a warm cup of milk; because milk is rich in the amino acid tryptophan, it can sometimes aid in deep sleep. Mix in natural vanilla flavoring for a soothing snack. Or if you prefer, eat 1 cup of natural yogurt an hour before bedtime.

3. A Peaceful Place for Sleep

Your sleeping environment makes a huge difference to the quality of your sleep. Do everything you can to create a quiet and cozy atmosphere. Ideally, your bedroom should be located in the quietest area of your home. Keep the dA©cor minimal. Lighting should be dim and any music that is played should be soothing. Research has found that lavender, vanilla, and green apple are among the best scents to help lower anxiety and induce sleep, making these smells a good choice for a scented candle or heated essential oil. Try to limit your pets to outside of the bedroom because their movements will keep with your body from fully relaxing into deep R. E. M. sleep. As much as possible, your bedroom should be only for sleep.

4. Exercise Enables Sleep

People with regular exercise routines often sleep better and have fewer incidents of insomnia than those don't get regular physical activity. Exercise promotes sleep and improves sleep quality by altering brain chemistry. Exercising moderately for 20 to 30 minutes three times a day, combined with meditation or tai chi in the evening, will not only help you fall and stay asleep, but will also increase the amount of time you spend in R.E.M. sleep. In fact, for some people, exercise alone is enough to overcome sleep problems. Exercise in the morning or afternoon, but do not exercise for at least two hours before bed.


5. Herbs to Sleep Tight

A calming tea before bedtime can ensure a good night's sleep. Drink valerian or passionflower (or passiflora) tea before bedtime every night for one month. Simply steep 1 to 2 tablespoons of the dried herbs in one cup of hot water and drink just before bed.

Or look for one with the traditional Chinese herbs zizyphus or jujube seed, bamboo shavings, and oyster shell, which soothe the mind and spirit.

You might also try Calm-Fort/Sleep formula with useful herbs like lily bulbs, polygala and turmeric that help manage stress and calm the spirit while relieving restlessness and insomnia.

6. A Sleep-Friendly Meditation

I had one patient with insomnia who also felt anxious and even a little depressed. In addition to acupuncture and herbal therapies, I decided to teach her a stress release meditation that she could do before bedtime to help with her anxiety. I am happy to report that she is now sleeping like a baby.

Try this Stress Release meditation, which works for the majority of my patients who have sleeping problems:

Sit comfortably or lie down on your back.  Slow your respiration to deep, abdominal breathing.  Utter the word "calm" in your mind with every exhalation. Focus on relaxing each area of your body in sequence, from the top of your head to your toes.

Starting with the top of your head, inhale and then exhale while visualizing your scalp muscles relaxing.  Say "calm" in your mind.  Repeat this with each body part as you move down through all body parts, front, back, and sides, in succession: your face, throat, chest, arms, stomach, abdomen, thighs, knees, legs, ankles, until finally you reach your feet.  When you've relaxed your feet, visualize all the tension in your body leaving through your toes as dark smoke. Practice this for at least 15 minutes before bedtime.

It will have you sleeping in no time. If you do better with meditative visualizations that are narrated, try my Stress Release CD.

I hope you find the ways to resting easy and waking up refreshed!

Article Source: http://www.articlesbase.com/sleep-articles/6-natural-tips-for-deep-sleep-2633946.html

About the Author

Steven Y. Park, MD is a surgeon and author of the book, Sleep, Interrupted: A physician reveals the #1 reason why so many of us are sick and tired. Endorsed by New York Times best-selling authors Christiane Northrup, M.D., Dean Ornish, M.D., Mark Liponis, M.D., Mary Shomon, and many others. http://doctorstevenpark.com.


This entry was posted in Uncategorized and tagged , , , , , , , . Bookmark the permalink.

8 Responses to Deep Sleep Herbal Medicine

  1. none says:

    Best sleeping drug I can get online?
    Ok so i’ve had melatonin persceribed for about a eyar at 7mg. it thought i was good not great but ood. Now I buy melatoning online with 10mg per tablet and I take about 600mg sometimes although it gets expensive to do that much so I did about 100mg. The bad news is i’m not even sure if it is melatonin. Perhaps my expectations have been rasied too much but I want something more powerful

    I’ve been persecribeld Zopiclone. The doc’s gave me at most about 3*3.7mg but I take about 6mg which was considerab;y better but still not great even when combined with melatonin. It’s not something that would give me deep dreams Unfortunately I can only have it for so long cus the doctor is a prick. I have also tried seroquel which is an anti psychotic drug that has uses for sleep. The first day I used them it was amazing now slightly less but is still a favorite of mine esp when combined with zopiclone but again the doctor is bastard.

    I’ve gone online again and scouted for new medicine. Which of the following is more powerful?

    Trazodone

    Ambien

    Sonata

    Lunesta

    Nitrazepam

    Temazepam

    Herbal Xanax

    Herbal Ambien

    • ckm1956 says:

      Why is the doctor a !@#$? Just because he won’t give you what you want? Sleeping meds are for SHORT term use, not forever.

      You can say that drug X is stronger than Y. However, that doesn’t mean that X will work better for you than Y. The best one is the one that works for YOU.

      Be wary about buying meds online without an Rx. #1 : It’s a felony. #2 : There’s no guarantee that what they send you is legit, or if it was made someplace where quality control isn’t important.

  2. ufreezemaiheart says:

    MY ROOMMATE GOT ME SICK!!! I NEED TO GET BETTER BY THIS FRIDAY AFTERNOON!? PLEASE HELP!!! please>< 10 points!!?
    my roommate in college and i share a tiny room the size of a walk-in closet :/
    for over a month now she has been sick and i told her many times to maybe see the clinic about her health or to rest a bit more.
    She refused the clinic and her idea of getting better has been and still is sleeping while she should be in class and then going out to parties till morning and shopping with her friends/going out.
    So if she develops bronchitis, not my deal anymore, however, she finally achieved in catching me sick! :( I am much more studious than her. I go to every class and do all my homework/study constantly.
    I am in an entrepreneurial society so i have to do lots with them too.
    I need to get more scholarships to help pay for school so I NEED to keep my grades up so I cannot ditch classes like her -- plus I have more/harder classes.
    Anyways, I have an important event this Friday and I really don't want to be sick for it. Please suggest any tricks to get better quicker -- medicines, herbal remedies, foods, anything!!!
    Thank you!!!><
    Best answer=10 points!!!
    ***my symptoms(after three days) are: tired, runny nose, heavy breathing, and sneezing...also feel hot one minute, cold the other.
    ***my roommate (after around 1.5 months!): tired, runny nose, heavy breathing, sneezing, deep coughing/wheezing, nausea, etc., feels hot one minute/cold the other.

  3. WastedTime says:

    Tips on staying asleep?
    I work a night shift and have trouble sleeping during the day. I can fall asleep for about an hour. Once I wake up, I cant go back to sleep. I have trouble several herbal supplements to help sleep. Dr prescribed medicines, as well as over the counter pills. I have tried the deep breathing exercises, as well as taking warm bath. Nothing seems to help. Do you have any other ideas to get me to sleep, and stay asleep?
    Correction to above question: I have tried several herbal supplements, otc, and doctor prescribed medications.
    I have tried melatonin, though it gives me nightmares. I have also tried valerian root, which gives me bad headaches.I love love love the ambien cr, although I am only prescribed half a months worth, and told not to take them everyday. Once I run out, I go crazy trying to get good sleep. So, I am trying to learn new ways to get good sleep without taking medications.
    Unfortunately I am allergic to milk, so it is not an option for me.
    I do have dark shades over my window, and sleep w/ a blindfold on.
    I have no problems sleeping during the nighttime.

  4. WastedTime says:

    I cant stay asleep, please help.?
    I work a night shift and have trouble sleeping during the day. I can fall asleep for about an hour. Once I wake up, I cant go back to sleep. I have trouble several herbal supplements to help sleep. Dr prescribed medicines, as well as over the counter pills. I have tried the deep breathing exercises, as well as taking warm bath. Nothing seems to help. Do you have any other ideas to get me to sleep, and stay asleep?
    Correction to above question: I have tried several herbal supplements, otc, and doctor prescribed medications
    I have tried melatonin, though it gives me nightmares. I have also tried valerian root, which gives me bad headaches. I do have dark shades over my window, and sleep w/ a blindfold on.
    I have no problems sleeping during the nighttime.

    • Enema Bulldozer says:

      I have the same problem my friend. i haven’t had a straight sleep in years lol

      it won’t hurt you just it will make you feel like crap.

      try exercise.

  5. Whatever says:

    Do i have bronchitis?
    So, right now if i breathe in heavily my chest itches and wheezes a little bit. And for the two months i’ve been coughing up yellow phlegm like everyday, yesterdays was a lil green(Think it was cuz i slept with my hair wet the night before). Also, last week in P.E after playing basketball for a while i had trouble breathing, my chest felt really tight, i wasn’t wheezing, but i had to take little breaths and couldnt take ANY deep breaths. And that has NEVER happened to me before, though sometimes i have trouble yawning haha…and i dont have asthma. When i first started having phlegm, it was in my throat and now i feel it in my chest, sometimes if i breathe i can feel the phlegm knocking around in my chest, hahaha.
    I havn’t had any fevers or chills.

    Should i go to the doctor, because i’ve had phlegm for a long time now, and i want it to go away!!!!??
    I never go to the doctors, and plus sometimes i feel like im not sick enough to go to the doctors and ill feel guilty if i go, and it ends up being nothing haha :P

    I havnt taken any medicine, only this herbal thingo.

    btw, since thursday i havnt coughed up much mucous, ive just been having dry coughs, but my chest is still wheezy when i breathe in and our deeply, and when i start coughing once, i end up having a fit cuz my chest is like wheezzy and itchy. Does this mean my bronchitis is going away because i dont have much phlegm left?

Leave a Reply