Help with Insomnia
Insomnia is a difficulty initiating or maintaining sleep, or both. It is considered a symptom, not a disease, of any of several sleep disorders, characterized by persistent difficulty falling or staying asleep despite the opportunity. It is typically followed by physical problems while awake.
There are several different types of insomnia, but there are a few main types of insomnia that have been clearly identified:
· Transient insomnia- Symptoms lasting less than one week.
o Transient insomnia can be caused by changes in the sleep environment, severe depression, by the timing of sleep, or by stress. The symptoms are similar to those with sleep deprivation, with a constant sleepiness and impaired psycho-motor performance.
· Short-Term Insomnia-Symptoms between one to three weeks.
· Acute Insomnia- Symptoms of inconsistent sleep for a period of 3 weeks to 6 months
· Chronic Insomnia- Symptoms that last those longer than 6 months.
o Chronic insomnia can vary according to its causes. The symptoms might include sleepiness, muscular fatigue, hallucinations, double vision, and/or mental fatigue; but people with chronic insomnia often show increased alertness. Some people see things as though they were happening in slow motion, or where moving objects seem to blend together.
The causes of Insomnia can range, but include the following:
-Stimulants (Certain medications, illegal drugs like cocain and Methamphetamine, some herbs, Caffeine, etc.)
-Sleep Aids (Abuse and consistent use of over-the counter sleep aids can lead to insomnia)
-Any injury or condition that causes pain.
-Hormones (low estrogen, menopause, menstrual, pregnancy, etc.)
-Emotional Problems (fear, anxiety, stress, mental tension, etc.)
-Mental disorders (bipolar disorder, clinical depression, schizophrenia, obsessive compulsive disorder, post traumatic stress disorder, etc.)
-Medical conditions, disorders, certain neurological disorders (Such as brain lesions, hypothyroidism, rheumatoid arthritis, or Restless leg Syndrome, etc.)
Find what is causing your insomnia and work on that. Removal of the cause, if possible, is an important step. Look at your habits in the hours prior to going to sleep and make sure there is not an underlying cause, like over eating causing flatulence. Stimulants should not be taken up to 5 hours prior to sleeping. Remove all external disturbances, such as a bright light or ticking clock. Create a good ventilation in your sleeping area, and consider live plants to create more oxygen. Try to work on and heal any disorders that might be causing lack of sleep. Do so naturally, using herbs and oils, so that the body doesn't become dependent on another problem that creates insomnia, like a prescription drug. Most importantly, try to stop worrying about not sleeping and relax.
Essential Oil Help:
The Essential oils that promote sleep are:
- Lavender*
- Melissa
- Chamomile Roman*
- Marjoram*
- Petitgrain
- Cypress
- Sandalwood
- Neroli
- Lindon Blossom
- Patchouli
- Myrtle
- Valerian
- Vetiver
- Ylang Ylang
- Ravintsara
- Rose
- Mandarin
- Litsea Cubaba
*Use in low doses (less than 3 drops at a time) to relax, or could cause stimulation instead.
Take a warm relaxed bath:
Add the following Essential Oil combinations to a large glass of milk and then pour into bath water. Enjoy! (You can also add EO to bath with Sol-salt, Epsom salt, or Sea salt)
*Important note: Water and Oil do NOT mix...you must add essential oils to salt or milk, first
Let yourself “Steep” in the warm bath for up to 20-25 minutes.
Create a massage oil:
Massage several drops of this mixture over the whole body (avoid sensitive areas) Do this before going to bed, each night or as needed.
Create your own blend or use per la Calm blend.
The Calm blend is specifically
formulated to calm the body system and shut down the neuro-chatter in
the brain, so that you can sleep.
Over all Insomnia Blend
Use 3 drops of this blend in a warm bath or add 2 drops to 1 teaspoon Olive oil for a body massage oil.
Insomnia created by stress:
Mix 9 drops Marjoram, 8 drops Vetiver, and 14 drops lemon to 1 Tbl. Olive oil. Place 2-3 drops of this mixture on the pulse points of the body each night.
Insomnia created by anxiety:
Insomnia Tea:
Make a tea using the following:
1 drop Cinnamon oil (Used to cover the taste of the Lavender)
Mix the oils in 1 tea. Honey and stir into 8oz. Warm water.
Important Note: Do not use Clary Sage with children under 12 years of age or while Pregnant and Nursing. Replace with Geranium.
Labels: Insomnia
