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CAN’T SLEEP?CAN’T SLEEP?Nature’s Amazing Sleep Aids to your Rescue!Nature’s Amazing Sleep Aids to your Rescue!

Does this sound familiar? You’re exhausted, you can’t wait to sleep. Your head hits the pillow and -frustration. You open your eyes in the middle of the night and find yourself staring at - the clock - which coldly stares back. According to the National Institute of Medicine, up to 70 million Americans are regularly deprived of sleep or suffer from sleep problems. Most of us no longer know what it’s like to feel fully awake, alert, and aware.

TABLE OF CONTENTSWe Are So T i red. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2Lavender. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2Acupuncture . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Chamomi le . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3Chamomi le Prov ides Many Other Hol ist ic Benef i ts ! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4Pumpkin Seeds. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4The Other Benef i ts Beh ind Pumpkin Seeds : . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4Cherr ies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

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While prescription sleep medications can provide temporary relief, it’s important to understand that sleeping pills are not a cure for insomnia. If not used carefully, pharmaceuticals actually make insomnia worse in the long run. It’s best to use medication only as a last resort, and even then, on a very limited, as-needed basis. The goal of this report is to provide you with nature’s tools for achieving consistent, balanced sleeping patterns. No more tossing and turning, or staring contests with the alarm clock.Go To Sleep Already!

Lavender The scent of lavender has long been used as a folk remedy to help people sleep. In fact, in folklore, pillows were filled with lavender flowers to help restless people fall asleep. Britain’s University of Southampton and Wesleyan University both conducted sleep pattern studies that confirm lavenders ability to; improve sleep quality, reduce anxiety, provide relief from depression and decrease fatigue.

The name lavender derives from the Latin root, lavare, which means “to wash”. Lavender earned this name because it was commonly used in baths to help purify the body and spirit. However, it’s calming, soothing and sedative effects were quickly discovered as added benefits! Lavender has been widely used to treat many other ailments. For instance, aromatherapists have used lavender to in inhalation therapy to treat; headaches and nervous disorders. This powerful extract has also been used in treating fungal

infections, eczema and joint pain. One study, involving fifty patients undergoing breast biopsy surgery, received oxygen supplemented with lavender oil as a method of pain control. Another benefit of lavender is that it begins to work quickly. Try putting a lavender sachet under your pillow or placing two drops of essential oil in a handkerchief. Add several drops of lavender oil to a warm bath! The drop in body temperature after a warm bath also helps with sleep!

Famous novelist, Edgar Watson Howe wrote “There is only one thing people like that is good for them; a good night’s sleep.”.While it’s common to have the occasional sleepless night, chronic sleep deprivation or insomnia can be debilitating. Lack of sleep can lead to depression, attention deficit disorder, memory difficulties, weight gain and physical illness. The reasons for our sleepless nights are endless. Diet, stress, shift changes, depression, sleep hygiene, medication, physical illness and trauma can all be responsible for putting our sleep at risk.

WE ARE SO TIRED

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Lavender can also be found… everywhere! The essential oils are extracted from the lavender plant and used in; aromatherapy oils, bath gels, extracts, infusions, lotions, soaps and teas! Visit your local health retailer and stock up for a good night’s rest!

Acupuncture

Acupuncture, a form of alternative medicine, has become increasingly popular in treatment to numerous medical conditions, including sleep disorders. Acupuncture goes back thousands of years, originally rooted in Eastern healing practices. The concept behind acupuncture is 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 throughout the body. These pathways are also referred to as ‘meridians’. Through the years, 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. Acupuncture is commonly used – especially in the East – as a remedy for insomnia. While there has been skepticism throughout the Western scientific community, more and more

evidence is coming out through clinical studies and scientific reports, verifying the effectiveness of this naturopathic treatment! A University of Pittsburgh analysis concluded that acupuncture is effective in treatment for insomnia. The universities study concluded that after five weeks of acupuncture treatment there was increased melatonin secretion in the evenings, leading to improved sleep. The National Institute of Health has also stated that acupuncture is helpful in relieving certain types of pain. Should you decide to try acupuncture as a plausible treatment for your sleep frustrations, seek out a licensed practitioner. A great place to start, is seeking out a practitioner certified through the National Commision for the

Certification of Acupuncturists. For those reluctant to try acupuncture due to a fear of needles, a close cousin of acupuncture, is acupressure. Acupressure relies on the same meridian points, but uses finger pressure, rather than a needle, to stimulate points along the meridians, balancing the energy running through your body.

Chamomile

Chamomile is a common flowering plant indigenous to numerous parts of central and southern Europe and northwestern Asia. Because of its extensive medicinal benefits however, chamomile is now widely cultivated in the United States, Australia, Argentina, Egypt and Northern Africa. Chrysin, a chemical component found in chamomile, is attributed to the flowers powerful ability to relieve anxiety and promote healthy sleep patterns! Another active ingredient in chamomile is bisabolol, which has a number of anti-irritant, anti-inflammatory and anti-microbial qualities. What this means, is that while you’re (finally!) getting a good

1 cup water 1 tsp. dried chamomile flowers Lemon juice Honey

Preparation:Bring the water to a boil in a saucepan. Add the dried chamomile flowers to the water (either directly, or using a tea infuser) and boil for thirty for forty five seconds with the lid on. Remove tea from the heat and allow the flowers to steep for another minute. Remove the loose flowers from the tea using a strainer. Serve with honey and lemon juice! This is one tasty way to wind down after a long day!

Here is our recipe for the perfect cup of

chamomile tea:

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night’s sleep, this powerful flower is hard at work promoting a healthy immune system! Unlike other herbal sleep remedies, chamomile does not need to be used on a regular basis in order to provide treatment for insomnia! Chamomile is also fast acting. Have a cup of tea approximately half an hour before you’re planning on hitting the hay, and off to sleep you go!

Chamomile provides many other holistic benefits!

Relieves Irritable Bowel Syndrome, nausea and the stomach flu! Fights migraines! Treats symptoms associated with PMS and menstrual cramps! Chamomile is very useful in treating bad burns and scrapes! Calms anxiety and feelings of panic! Provides relief from skin conditions such as; eczema, chickenpox and diaper rash!

Chamomile can be found at any mainstream grocery store or pharmacy, making it convenient for the sleepy-at-heart! Chamomile can be purchased as dried flower heads, tea, liquid extract, essential oils and in creams or ointments.

Pumpkin Seeds

As odd as it may seem, eating pumpkin seeds regularly, in particularly before bedtime, will help you sleep! Pumpkin seeds are an exceptionally high source of tryptophan. Tryptophan is an amino acid, one of the building blocks of protein. Tryptophan helps the brain to manufacture the hormone, serotonin. Seratonin is the chemical that helps you maintain feelings of happiness. Essentially, serotonin keeps your moods under control, calms anxiety…and allows you to sleep!

The Other Benefits Behind Pumpkin Seeds:

Protein and Essential Fatty Acids – Pumpkin seeds are high in both! Vitamins – Pumpkin seeds have high amounts of Vitamin A, C and E! Minerals – Pumpkin seeds are a great dietary source of magnesium, iron, copper and zinc! Phytosterols – Pumpkin seeds have a significant amount of this compound, which acts to reduce cholesterol and, in turn, reduce the risk of heart disease!

Roasted Pumpkin Seeds – a Yummy Way to Wrap Up Your Day!

How to Roast Pumpkin Seeds:

You can use store bought, raw pumpkin seeds, or the seeds removed from a fresh pumpkin. In the latter case, be sure to wash the seeds in cool water before the pulp dries on the seeds.

Preheat oven to 325 degrees. In a bowl, toss the seeds with some olive oil until they are lightly coated. This is where you can get creative! A basic recipe calls for salt, and then you can toss. However, you can always try garlic salt instead, or minced garlic with regular sea salt. You can even coat them with cinnamon and nutmeg!Spread the seeds in a single layer on an oiled baking sheet. Sprinkle with salt and bake in the oven for approximately 25 minutes. Check and stir the pumpkin seeds after 10 minutes. Let them cool, and store in an airtight container. Enjoy! Here’s wishing you a better night’s sleep!

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Cherries

Cherries are one of the only natural food sources of melatonin, the chemical that controls the body’s internal clock to regulate sleep. Fresh cherries, dried cherries, and cherry juice (especially tart cherry juice, which contains less sugar) are thus wonderful sleep aids. The secretion of melatonin follows a daily rhythm which is governed by our body’s ‘master clock’. This clock is located in the brain and synchronized by regular exposure to the 24 hour

cycle of darkness and light. Essentially, melatonin acts as our biological time cue to sleep! Melatonin also lowers our body temperatures slightly to further promote comfortable sleeping habits. Because the amount of melatonin the body secretes will decline with age, it’s important to include natural sources into our daily intake. A small cup of cherries, eaten approximately an hour before bedtime could be the perfect solution to a sound sleep. Cherries are a delicious and nutritious way to make sure we are getting the rest we need, to live the life we desire!

Are you uncomfortable? A too soft or too firm mattress or an uncomfortable pillow will interrupt a good night’s sleep. Check your mattress for signs of wear and tear at least twice a year, and consider new pillows! Consider the amount of time we spend in bed…it’s worth the investment in feeling comfortable while we’re there!

Cut out caffeine! Caffeine can have a significant effect on sleep, causing insomnia and restlessness. Choose an early cut off point during your day, so that when you crawl into bed, you’re not buzzing!

Avoid Sweets! While sugar will provide a burst of energy, it’s short lived and causes uneven blood sugar levels. This will disrupt your sleep in the middle of the night when your blood sugar levels fall.

Eat magnesium rich foods! Magnesium acts as a natural sedative. Deficiency of magnesium can result in a difficulty sleeping, anxiety, irritability and pain. Foods rich in magnesium are; legumes, seeds, leafy green vegetables, almonds and cashews.

Go to bed at a regular time! Experts agree that it is helpful for you to go to bed at a regular, planned time. This trains your body to re-adjust and give you the hours of sleep you need.

Finding a natural solution to your sleep concerns is clearly a healthier choice than over the counter or prescription drugs. Nature’s cupboards are bursting with sources of the vitamins, minerals, antioxidants, Essential Fatty Acids…and many, many other holistic powerhouses!

Take these tips to bed with you, and enjoy the restful sleep that you deserve!

Sweet Dreams!

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Further Reading“Treat Insomnia Naturally” http://www.naturesintentionsnaturopathy.com/treating-insomnia.htm?gclid=CLq329j1yLACFWQQNAoddlIzXg

“Sleeping Pills, Natural Sleep Aids and Medications” http://www.helpguide.org/life/sleep_aids_medication_insomnia_treatment.htm

“Ten Natural Sleep Tips” http://www.drweil.com/drw/u/ART02037/sleep-aid

“Dreaming the Night Away” http://www.pioneerthinking.com/naturalsleep.html

“10 Foods That Can Help You Sleep” http://www.womansday.com/health-fitness/10-foods-that-can-help-you-sleep-114149

“Natural Sleep Aids That Can Guide You to Dreamland” http://www.streetdirectory.com/travel_guide/27765/alternative_medicine/natural_sleep_aids_that_can_guide_you_to_dreamland.html

Insomnia

Insomnia http://www.medicinenet.com/insomnia/article.htm

Can’t Sleep? http://www.helpguide.org/life/insomnia_treatment.htm

Ten Natural Sleep Tips http://www.drweil.com/drw/u/ART02037/sleep-aid

Sleep Aids http://altmedicine.about.com/cs/conditionsitoq/a/Insomnia.htm

Seven Hidden Ways to Get Better Sleep http://www.sparkpeople.com/resource/health_articles.asp?id=420

Eat, Drink and Be Sleepy – 5 Natural Sleep Aids http://www.rodale.com/natural-sleep-aids

Cherries & Melatonin 5 Foods to Help You Sleep http://www.health-conscious-travel.com/2011/07/20/5-foods-to-help-you-sleep/

Herbal Sleep Medicines http://www.sleepphones.com/herbal_sleep_medicines

Can Melatonin Help You Sleep Better? http://health.howstuffworks.com/mental-health/sleep/basics/melatonin-sleep.htm

Questions and Answers About Melatonin http://www.sltbr.org/melfaq.htm

Chamomile

10 Foods to Help You Sleep http://www.foxnews.com/photoessay/0,4644,6611,00.html/#/photoessay/image/0218091216_M_lettuce_450-jpg

Ten Supplements That Can Actually Make You Sleepy http://www.vitaminsandminerals.net/blog/10-supplements-that-can-actually-make-you-sleepy/

How to Drink Tea to Help You Sleep http://panicfreeme.com/553/how-to-drink-tea-to-help-you-sleep/

Acupuncture Natural Sleep Aids http://women.webmd.com/pharmacist-11/natural-sleep-remedies

8 Ways Acupuncture Can Help You Beat Insomnia http://www.naturalsolutionsmag.com/blog/ask-acupuncturist/8-ways-acupuncture-can-help-you-beat-insomnia

Can Acupuncture Help Me Sleep Properly? http://curiosity.discovery.com/question/can-acupuncture-help-me-sleep

Pumpkin Seeds

Natural Sleep Remedy – Raw or Roasted Pumpkin Seeds http://curiosity.discovery.com/question/can-acupuncture-help-me-sleep

Insomnia? Try the Five Foods That Help You Sleep! http://www.care2.com/news/member/451276626/2710509

Ten Health Benefits of Pumpkin Seeds http://spidergirl.hubpages.com/hub/10-Health-Benefits-of-Pumpkin-Seeds

Lavender

A Scent to Lull You to Sleep http://online.wsj.com/article/SB10001424052748703846604575447591695802182.htmlPlants That Help You Get a Good Night’s Sleep http://www.apartmenttherapy.com/plants-that-help-you-get-a-goo-123256

Lavender http://www.umm.edu/altmed/articles/lavender-000260.htm