Sleeping problems are more common than we care to admit. There is no shortage of stressors in our world, all of which can affect our ability to wind down enough for our bodies to rest. Most of us have fallen into a pattern of revving up with coffee in the morning and winding down with something in the evening before bed. That works for a while, but over time the rhythm can be thrown off by emotions, demands, hardship and struggles. Let’s look at the most common problems and causes:

Most Common Sleep Problems

• Anxiety- Bach Flowers Rescue Remedy, Homeopathic Remedy Kali Phosphoricum, Aconitum Napellus
• Bed Wetting– Homeopathic Remedies Equisetum, Causticum
• Breathing Problems- Run a cold steam vaporizer with essential oils peppermint, eucalyptus, mullein oil, wintergreen oils while sleeping, IBT (Inclined Bed Therapy,) Breathe Easy tea before bed.
• Chronic Pain- Homeopathic Remedy Rhus Tox
• Jet Lag- Homeopathic Remedy Arnica Montana
• Leg Cramps- Homeopathic leg cramp remedy, abstain from caffeine late in the day, increase exercise, electrolytes, hot bath with epsom salts before bed.
• Nightmares and Night Terrors– Homeopathic Remedies Kali Phosphoricum, Chamomilla Vulgaris, Calcarea Carbonica, Ignacia Amara, Kali Bromatum, Stramonium
• Excitement and Overstimulation– Valeriana Officinalis, Cypripedium Pubescens
• Restless Legs- Homeopathic Remedy Zincum Metallicum, Vitamin E
• Sleep Apnea- A rubberized mouth guard that keeps air passageways open (Lookup ZQuiet), Compressed air machine with a mask, Supplement Nitric Oxide, citrulline and arginine, IBT (Inclined Bed Therapy,) weight management and exercise, Valerian Root
• Stomach Troubles- Homeopathic Remedy Nux Vomica, Robinia

Potential Causes of Sleep Disturbance

• Blue light from screens
• Caffeine, alcohol and tobacco
• Constant stress triggers
• EMF pollution
• Medications
• Noises and disturbances in environment
• Stress
• Trauma/PTSD
• Working irregular shifts

When our lack of sleep approaches deprivation we need to do something to make sure we get our rest. Over the counter sleep aids can have numerous side effects, that can worsen over time. Conventional medicine usually determines sleep problems by doing a sleep study and then treating with pharmaceutical medication. Natural medicine, however, has had a track record of success for centuries. If you would rather try more natural methods, please consider the following:

Foods To Eat Before Bed For Better Sleep

• Almonds– May help boost sleep quality
• Banana– High in Potassium
• Chickpeas– Helps make Melatonin
• Fatty Fish– Omega 3 Fatty Acids and Vitamin D improve sleep
• Kiwi– Contains Serotonin which regulates sleep cycle
• Tart Cherry Juice– Contains Melatonin that improves sleep quality
• Turkey– High in protein and Tryptophan (promotes sleep)
• Walnuts- May improve sleep quality
• White Rice– High glycemic index food that may improve sleep

Supplements That Promote Better Sleep

• Calcium Night from Source Naturals
• L-Tryptophan (found in turkey or chicken)
• Magnesium
• Melatonin
• Niacinamide
• Vitamin B Complex plus extra B5
• Vitamin C with Bioflavonoids
• Vitamin D (helps regulate circadian rhythms)
• Zinc

Homeopathic Remedies for a Good Sleep

• Aconitum Napellus– Insomnia due to fear, shock, paranoia, grief
• Arnica Montana– Over exertion, muscle pain, jet lag
• Arsenicum Album– Anxiety that worsens after midnight, restless during daytime
• Calcarea Carbonica– Can only sleep for short durations, agitated, pulsating head
• Calcarea Phosphoric– For those who have difficulty waking up in the morning
• Causticum– Bedwetting, fear of the dark
• Chamomilla Vulgaris– For disturbed sleep from nightmares
• Cocculus Indicus– Can’t sleep due to over-exertion and over-strains, good for children who have a fear of ghosts
• Cina– For insomnia in children
• Coffea Cruda– For a mind that won’t slow down, excessive dreams, waking early but can’t fall back asleep
• Equisetum– Bed wetting while dreaming, immature nervous system
• Graphite– Drowsy during the day but difficulty falling asleep at night
• Ignatia Amara– For insomnia due to grief and depression
• Kali Phosphoricum– For anxiety, stress and worries, night terrors
• Pulsatilla Nigricans– Trouble falling asleep, can’t get something out of the mind, restlessness
• Nux Vomica– Waking up early, restless sleep, stomach troubles
• Passiflora Incarnata– For insomnia in older persons, mental worries, helps infants sleep
• Robinia– For GERD and heartburn and sour belching
• Rhus Tox– For chronic pain in joints or back interfering with sleeping
• Valeriana Officinalis– Itching and muscle spasms due to excitement
• Zincum Met- For Restless Leg Syndrome

Herbs That Aid Sleep

• Ashwagandha– Adaptagenic, improves sleep quality
• Blue Vervain– Natural sleep aid
• Chamomile– For relaxation
• Holy Basil– Contains adaptogens that help fight stress
• Hops– decreases anxiety, natural sedative
• Jujube Seeds– Found to improve sleep quality
• Kava Kava– Reduces stress and anxiety
• Lavender– For sleep apnea and relaxation
• Lemon Balm– for relaxation
• Magnolia Bark– Has phytochemicals that improve sleep quality
• Mint– Muscle relaxant
• Passion Flower– For relaxation
• Skullcap– Natural sleep aid and anxiolytic
• St John’s Wort– Reduces depression for better sleep
• Valerian Root- For relaxation and better sleep
• Wild Lettuce– Analgesic and sedative, relieves anxiety

Herbal Recipes for Inducing Sleep

• California Poppy, Passionflower and Valerian– For better REM sleep
• California Poppy and Chamomile- Strengthens and regulates nervous system
• Catnip and Chamomile– Mild sedative properties
• Kava Kava, Lemon Balm and Valerian Root– Good for stress and/or anxiety

Bach Flower Remedies to Improve Sleep

• Agrimony– Anticipation, test or presentation performance anxiety
• Impatiens– Difficulty letting go, stressed, irritated, impatient
• Mimulus– Physical and mental burnout
• Olive– To relax from work worry
• Rescue Sleep– Formulation especially for sleep
• Rescue Spray Night– For sleep
• Rescue Remedy– The original for all types of pain or stress
• Star of Bethlehem– Trauma keeping us from sleep
• Verbena– To help fall asleep
• Vervain– Overly excited about a project or idea
• White Chestnut– Circular persistent thinking, cannot calm

Medicinal Mushrooms That Can Help You Sleep

• Reishi- To fall asleep faster, sleep longer with better REM sleep
• Lion’s Mane– Balances brain function, improves circadian rhythms
• Cordyceps– Improve oxygenation, increased NREM sleep, improved 5-HTP levels

More Solutions for Better Sleep

• Accupuncture– Stimulating meridian points in the body as an effective and safe treatment for insomnia
• Apple Cider Vinegar with a teaspoon of Honey
• CBD– Liquid or gummy
• Create a Sleep Sanctuary in your bedroom– Dark, quiet, comfortable room
• Daily Exercise– Late afternoon or early evening is best
• IBT (Inclined Bed Therapy)– The body’s circulation, oxygenation and metabolism is markedly improved when the head of the bed is elevated 3-8”. Assists with many things including pain and breathing.
• Meditation– Train yourself to put worries out of your mind
• Relaxation Techniques– Train your body to release tension on command
• Weight Management– Helps sleep and breathing
• Yoga– Train your muscles to let go of tension