I am having trouble getting to sleep at night. I am then waking up 3 or 4 times during the night and struggling to get back to sleep. I am a 17 year old girl, lead a busy life and am very fit. I don't have too many worries apart from the sleep matter. I have tried some medication without much improvement. Thanks.
If you are from the Bay of Plenty we have two practitioners in our clinic, Alicia or Kristy, who would love to guide you back to full health!. It is important to determine the underlying causes for your insomnia and to see someone who deals with natural or integrative health, to give you answers as to WHY these complaints have eventuated. We don't just assess the chemistry of the body at The Healing Room though, we also access your health from an emotional and neurological view point, and correct the body as a whole. We would love to hear from you if you are nearby, or guide you to someone near it not.
Hi 17 year old girl -from an old girl!
I agree that electronics, caffeine, sugar, melatonin levels and alcohol can affect sleep patterns. So, most definitely, being caffeine and sugar (including alcohol) free (or at least not consuming them for a minimum of four hours before your usual bedtime) will greatly support you to sleep better. Also, it is very important to wind down at least 2-3 hours before bed, i.e. nothing stimulating such as watching violent or mind-engaging TV or movie, studying (get up early and study instead), reading (if the material stimulates the mind), computer work, heavy discussions. Instead, have a lovely bath with aromatherapy oils/Epsom salts, or a long hot shower, give yourself a face or foot massage, prepare your dinner/lunch for next day lovingly, etc. Do whatever works for you.
If you awake after 3am, get up and start your day -study, computer, etc. Then go to bed by 9pm. It is great to establish a routine of when you go to bed and get up (same times) -our lives are based on rhythms. Experiment with what routine works best for you and establish your own rhythm.
Always remember that we have all the answers we need - inside us. If you connect to yourself -meditation is a great way to do this (just sit or lie quietly and breathe very gently) -you will know the best way to put yourself to sleep at night so you get the sleep that supports you. And that you deserve.
Also, ponder deeply on the choices you are making during your day. If you are constantly on the go your nervous system is constantly in 'flight/fight' mode and you take that stimulated nervous system to bed with you. This makes good quality sleep impossible. You say you lead a busy life. Perhaps you are doing too much? You will know (inside) that it is not what we do that matters. It is who we are that matters. You are amazing and beauty-full -just the way you are. There is nothing that you can do -or achieve -that is more amazing than your essence.
It is possible that electronics are playing a part in your sleep disturbance. If you are like many teenagers you sleep with your cell phone on and beside the bed. Even if you are not getting texts through the night the glow from the screen can disrupt your sleep patterns as the body needs complete darkness to release melatonin. Even installing a programme such as f.lux (https://justgetflux.com - it's free to download) on your computer helps minimise the light from your computer screen and mimics the sunsetting by dimming the lights on your computer. Try setting your phone to vibrate or better yet turn it off completely at night time before you go to bed. Hope that helps.
There are many things which can upset our sleeping patterns, such as how much caffeine,alcohol and sugar do you have during the day? What do you do for the hour before you go to bed? As you are very active then you it looks like you need more Calcium to get to sleep and also help you relax as well. When we are constantly busy then we do not realise how stressed we can get. Some meditation before bed can work wonders as well. All the best
There is a powder that you can use as a tea that we sell. It is Withania powder that you drink at night time before bed that many people have said works a treat, and tastes nice. It costs $14.50 + postage for 60 grams (which is plenty), and is sold from the Lotus Holistic Centre Dispensary in Hastings.
You may also want to check your Melatonin levels - have a chat to your GP and they should be able to check it for you.
As House of Health has mentioned, Magnesium deficiency may also be resulting in your disturbed sleep. Being that you're fit, perhaps your body is using the Magnesium that you do have in your body already. If you are taking magnesium, take it at night time, as it will help you sleep better and deeper.
It would definitely be a good idea to get in touch with a Naturopath, and they will be able to do a full consult to get to the bottom of the problem. They will ask you questions such as what time you are waking in the night, as sometimes the time of night you wake is in relation to certain organs of your body. If you are waking to go to the bathroom at night. If you are on any medication. If you are having rushing thoughts when try to get back to sleep etc.
Take care :)
Many people find valerian tea to be invaluable. Me, I think changing the 'c' in medication to the 't' in meditation is the most valuable sleep aid. Perhaps you can download a relaxation meditation to listen to as you are preparing for sleep.
Hi there. What you describe are classic symptoms of magnesium deficiency. Be careful when choosing a supplement as some cause loosening of the bowels. Alternatively, seek the advice of a naturopath or nutritional consultant to get a well-absorbed formula and specific dosage advice, as you might need an initial high dose, reducing as symptoms improve. While it is hard to get adequate magnesium from the diet, a bit of research into magnesium-rich foods will help you prevent the problem recurring once your levels are replete.
All the best.
Hi There, I use a modality called Ortho-Bionomy and may look at starting by balancing & calming the system both structurally and at a fluid level, may allow for a deeper sense of relaxation for sleep, best of luck. Wellington, Vicki Wallace 021 2946407 Atlas Health.
There can be many reasons for sleep disturbances. My experience as a massage therapist and lymphatic enhancement therapist is that both can have a positive effect on poor sleep patterns. While massage can have an effect via its impact on hormone levels, lymphatic enhancement therapy helps put the body into a very relaxed "parasympathetic" state which can then translate into a better quality of sleep. If you haven't already, give them a try.
There is obviously an underlying reason why this 'habit' has been formed and the only way to find that out is by one-to-one consultation. There is no point in a 'hit and miss' way of looking at it, hence the medication you have tried is not working.
If you live in Auckland and are interested in looking at it from a Homeopathic /Hypnotherapy viewpoint you are very welcome to book an appointment with me at http://marytonnerconsulting.gettimely.com
I have a CD that is written specifically for clients who struggle to sleep through, it is a course and you listen too it through once, then if you wake up you just listen to one section and you will drift back off to sleep. You can check it out here:
or just email me for a copy of the CD, it is $20 plus P&P