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Visions of Sugar Plums Danced in Their Heads
from: Karen CreelThe hustle and bustle of the holiday season can try even those with nerves of steel and disrupt a good night's sleep. It is not uncommon for most people to experience the occasional sleepless night. Roughly one third of Americans report suffering from sleep disorders that range from trouble getting to sleep, staying asleep(waking frequently during the night), or awakening too early. Sleep is vital to our health and emotional well being. Chronic sleep deprivation has been associated with a number of health problems including depression heart disease, and difficulty in concentrating. It is estimated there are 100,000 car crashes each year due to daytime drowsiness and a recent study indicated that people who sleep only 6 hours nightly are 23% more likely to be obese. Sleep deprivation affects the hormones that stimulate hunger.
How much sleep is enough? It varies individually, anywhere from 4-10. Most experts think 8 is about the average people need. To find out how much you need, go to bed when you are sleepy, and allow yourself to go to bed naturally. Time the amount you slept, and if you feel rested. That's the amount you need.
If you occasionally experience difficulty with sleep, and are looking for some natural alternatives to conventional medicine, look to your herb garden. Herbs have a time-honored history of helping to calm and promote a restful sleep. Include herbs in your bedtime ritual of reading a book, listening to soothing music, and going to bed and getting up at the same time. Some herbs to try:
Herbal Teas: German Chamomile (matricarea recutita), taken as a tea a couple of hours before bedtime promotes sleep. Steep a heaping tablespoon of dried chamomile flowers in a cup of water.
Lemon balm (Melissa officinalis) is another great herb for tea. 2 teaspoons of the ground leaves added to a cup of steaming hot water should be used after your evening meal and again before bedtime.
Herbal baths are a great way to alleviate sleeping difficulties. The use of herbs in a tub of warm water can enhance the sedative benefits of the herb. Herbs can be steeped in water, then poured directly into the bath, tied up in a muslin bag and hung on the faucet while the water runs or mixed in bath salts and tub teas. 4-5 drops of essential oils (not fragrance oils),added directly to the bath are a great way to enjoy the therapeutic qualities of oils. Lavender and Ylang Ylang are great oils to use this way. The benefits of herbs in the bath water are two fold. You get the benefit of the oils being absorbed through the skin and into your bloodstream, while the inhaled scents go straight from the olfactory system to the brain.
Dream Pillows have been crafted since the 1700's using herbs and flowers to affect people's dreams, provide a restful sleep, and to ease nightmares. Small pillows filled with a mixture of sleep promoting herbs; chamomile, hops, and lavender for example, can help promote sleep and enhance dreams. A recent study in the Journal of Sleep Research indicated "dreams may offer solutions to difficulties within one week after the trouble starts". Also, the study suggested that people who get enough sleep are likely to have good dreams.
Sweet Dreams and Happy Holidays.
TheGardenChick
Caution: This article is not meant as a substitute for medical advice. If you are experiencing prolonged periods of sleep disorders, sleep apnea, or restless leg syndrome, consult a healthcare provider experienced in sleep disorder medicine. If you are pregnant or lactating, do not use, and do not use on children. Consult a certified herbalist if you have any questions regarding the herb, and use as directed in the article.
About the Author
Karen Creel is the owner of GardenChick. GardenChick celebrates the Garden's Harvest by providing natural, healthy, products which include Dream Pillows, Aromatherapeutic Bath Salts and Tub Teas,Hand Made Soaps, and "the next best thing to fresh" herbal seasonings and dips. Articles on gardening, herb tips and recipes are included.
contact: www.GardenChick.com or email karen@gardenchick.com
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