HEALTH + WELLNESS
then exhale completely for a count
of 5. Repeat this technique until you
feel more relaxed. Make sure you are
concentrating on the breathing as you
perform this exercise.
This is a learned technique but can also be used prior to
falling asleep. Check out Headspace
for their 10-step guide to meditation.
This is worth a look as meditation
has been shown to provide many
health benefits.
MEDITATION:
It has no significant risks, but given it is
a nervous system relaxant it is recommended that it be stopped two weeks
prior to surgery. It is typically taken in
doses of 400–900 mg and should not be
used for more than 28 days.
is found in green tea. It
has natural calming benefits and
has been helpful in the treatment of
insomnia. It has no known side effects
of risks. It is usually taken in doses
of 200 mg.
L-THEANINE
is a natural smooth muscle
relaxer and may reduce tension and
aid sleep. Common side effects are
usually seen with higher doses and
include nausea, dizziness, weakness
and diarrhea. In lower doses these
effects are uncommon. It can be found
in Natural Calm tea or can be taken in
supplements of 150–400 mg 1–2 hours
prior to bedtime.
MAGNESIUM
If you feel you need additional support, there are some natural remedies
that may be helpful.
helps in promoting sleep
cycles and circadian rhythms. It is
most helpful after travel or when you
are trying to re-establish sleep cycles
following events. It does not make
you sleepy and must be taken an hour
before bedtime for up to two months.
It should be started at doses of 2–5 mg.
Side effects include headaches, dizziness and sleepiness. It can interact
with some prescription drugs so check
with your pharmacist.
MELATONIN
has been shown to aid
in sleep in some studies. It is a safe supplement and has very few side effects.
VALERIAN ROOT
If you continue to suffer from sleep
disturbances it makes sense to consider
seeing a sleep specialist for further
work-up. They can look for underlying
causes of the sleep issue and can often
offer cognitive behavioral therapy to
aid in treatment.
Good night! n
FEBRUARY MARCH 2015
97