Insomnia No More! Tips on How to Get Some Rest.
If you are reading this in the middle of the night (fighting insomnia), hoping for tips to make your sleep sound, I’ve been there, and you’ve come to the right place.
There are three categories of sleep challenges. First, people that have difficulty falling asleep. Second, those that fall asleep and then wake up and can’t get back to that peaceful slumber. Third, people that experience the first and second.
Sleep for me is a non-negotiable. It’s the one thing in my schedule that I refuse to move, compromise or reschedule. Without a good nights rest, I am irritable, unproductive and feel like I am always on edge.
Sleep deprivation for me feels like my physical and emotional self is just teetering on the edge and the slightest thing can push me into a place where I feel defenseless, vulnerable and just plain exhausted.
Insomnia = Adrenaline Kick
Anyone that suffers from insomnia can relate to their body becoming increasingly sensitive to their environment. Without sleep or with only limited sleep, the body is often pushing itself into using a fight or flight response just to keep going the next day.
Our adrenals are responsible for flight and flight, as well as for our stress response – cortisol. When our adrenals support our body in one direction for most of the day, we often push ourselves into overdrive (especially when fatigued).
Achieving a more restful state can be difficult (and may even seem impossible) after running on high, and sometimes even draining the reserve of hormones to support us.
Our body’s hormones, which include adrenaline and cortisol, are made of the same ingredients as other hormones in the body – estrogen and testosterone, thyroid hormones as well as melatonin. It isn’t surprising that if we are using a lot of one hormone, that forming others may be sacrificed.
So whether it is a lack of sufficient melatonin lulling you to sleep, or adrenaline sparking you awake in the middle of the night, here are some strategies to help the body beat insomnia, and find some rest after a stressful day/week/month/life.
Tips for Improving Sleep
Create a Relaxing Bed Time Ritual.
This ritual is something that calms the body down, slows you down and relaxes you. Ideas may include: reading, an Epsom salt bath, or making a soothing tea. There are so many wonderful sleepy time teas featuring herbs such as Chamomile, Aveena (Oat), Valerian, Lavender, Ashwaganda, Passionflower and Kava Kava. These herbs work to stop the overdrive and start the nourishment of the body.
Add in More Melatonin.
If your body isn’t falling asleep easily, and you feel alert for hours after heading to bed, you may not have enough melatonin to start the sleep process naturally in the body. Melatonin comes in several forms from slow release tablets to liquid.
It’s an art to find the dose of melatonin that hits your sweet spot. My recommendation is always start low. Add in more melatonin if you find it isn’t working for you. If you wake up groggy the next day, then reduce the amount of melatonin you take the next night. Grogginess means it hasn’t quite worn off yet.
Reverse Your Body’s Overdrive System.
There is a yoga pose called Viparita Karani (legs up the wall), which is super easy and can help your body to find a sense of calm quickly. Simply lie near your bed in this relaxing pose and let gravity do its job. In fact, if you wake up a night, this is a great way to lull your body back to a dream state.
Stop Thinking.
Easy to say, harder to do. Have you ever notice that when you finally have a moment to turn off your brain, that it seems easy to fall asleep. I find this happens when I am watching TV, or lying in savasana in a yoga class.
Turning your mind off can be challenging but effective. Start by trying a simple 2 minute meditation – this can be done lying down, or sitting up. Try to clear your mind and simply focus on your breath. Every time a thought comes up, simply label it as a thought and send it packing. Meditating can also help bring your body some much-needed rest in advance of falling (back) asleep.
Darken Your Space.
Those funky yellow glasses that Bono often wears are designed to block the blue light out at night and help him to achieve a restful peaceful state much easier. Blue light actually stops our melatonin from flowing and can even give us a kick start.
Similarly, the sun peeping out in the morning can wake some people up. Make your room as dark as you can. This may involve turning off the technology, closing the blinds and/or wearing a mask to sleep. It may be harder to wake up when its dark, but its also easier to fall asleep.
Take a Technology Break.
Beyond the blue light our bodies can also feel the frequency of our electronics. Even if you use your phone or tablet as your alarm, simply shifting its charging space to an adjacent room can impact the quality of your sleep. Take an electronics free trial week and see how your sleep changes.
Tackle Your Adrenaline Wake-ups.
Stop the frustrating 2 – 4 am wake-ups, by connecting with a health professional that can give you some advice specific to your body. However, strategies such as supplements, nutrition, botanicals and/or acupuncture can help to nourish your body. They help to reset your internal alarm clock so that 2am isn’t your new start time.
Remember you don’t have to beat insomnia alone.
The Author, Christina Carew, is a naturopathic doctor who practices functional and strategic medicine.
As a medical investigator, she is in the business of changing people’s lives. Dr. Christina focuses on finding the biomedical reasons for symptoms that are often unique to each patient and helps her patients remove the obstacles that stand in the way of living a healthy vibrant life.
Want to know if her approach is right for you – sign up for a free 20-minute consult at https://healingme.ca/book-appointment-naturopathic-doctor/
Note: This blog provides general information and discussion about medicine, health and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed health care worker
A Friend Told Me To Detox – Is It Safe?
At least once a week, I get asked about the need to detox from a patient or a friend. Some of them read about it or saw it on TV, others were approached by a friend or colleague selling a detoxification product. Their concerns are always the same – is it safe? Is it effective?
What is a detox anyways?
When the word detox flies around it’s sometimes hard to grasp what does that really mean?
Detox is many ways is like the word ‘exercise’. It can mean a casual stroll in the park to one person, and an ultra marathon to another. Detox can mean everything from adding nutrients and herbs to support the body in removing toxins, to changing your diet or lifestyle habits. The word detox means different things to different people.
While there is a range of companies and people offering this much heralded health fixer, the question remains can it really help?
Our bodies are toxic, we live in cities filled with pollution from transportation on the ground and overhead. We live near farms that spray their fields with pesticides and use bio-solids as fertilizer. We live in home renovations or near construction sites. From the air we breathe, to the food and water we ingest, our body’s encounter toxicants on a daily basis.
What should a detox do?
There is no doubt in my mind that we all have some exposure to chemicals that are better suited to the outside of our bodies rather than inside.
Detoxes help the body to remove these unwanted toxicants. This approach can help to remove chemicals, solvents, metals and molds that are stopping our bodies from performing optimally. It sounds pretty good. Getting rid of brain fog, improving memory, regain dexterity while providing our bodies a chance to heal.
However, it isn’t that simple.
Our body naturally gets rid of unwanted guests. Those it doesn’t recognize, through our organs of elimination and in the form of sweat, breath, urine and bowel movements.
For a detox to be effective – helping you to feel better and causing no harm – there are a few things you need to take into consideration, before you chase down this unicorn.
- Ensure the organs that clear the body are running optimally. Your efforts to clear out stored toxins are done in vain if they siting in another site in the body, simply moving location. Often this generally results in you feeling worse and not better. This is because these toxins are now active and being reabsorbed instead of removed. To clear the body, you need to have the organs of elimination supporting you.
- Avoid creating a supplement/medication time bomb in the body. Sometimes the detox you are participating in, will impact the effect of Over the Counter, Recreational or Prescribed drugs or supplements. This can result in an over or under dose – which may make you feel unwell.
- Use the right product for your body. Just like every key doesn’t fit into every lock, a one size fits all detox product may not the right one for you. Different toxins bind with different ingredients. It is important to ensure the product you are using is right for your toxin exposure.
- Be aware of side effects. Detoxing can happen very slowly, so slow that some people may not notice it is happening, or can happen very quickly and can knock you on your keister. Releasing toxins into the body can make you feel like a 100 bucks, or a piece of hot garbage. Be careful – and always consult a professional that can help you pick a product that fits your needs and goals.
Common detox symptoms include:
- intense sweating
- skin eruptions/rashes or acne
- flu-like symptoms
- headaches
- severe fatigue
- nausea
- body pain
- diarrhea/constipation and more..
- Don’t Detox in Isolation. Taking a pill or drinking a solution to remove toxins is only going to help you if you also remove the source(s) of toxins in your life. You also need to support the systems that are eliminating them, so they don’t reabsorb them. Ask yourself the following questions. Are you changing the pressures that are on your body? Are you able to reduce further absorption of toxins? Is your body eliminating toxins or are you just refilling the space you are making?
Do we need to do it?
Toxicity is at the root of many health problems. Yes, I believe it is important to do it, but I think that it is important that you have a planned approach so that your efforts are successful.
The Author, Christina Carew, is a naturopathic doctor who practices functional and strategic medicine.
As a medical investigator, she is in the business of changing people’s lives. Dr. Christina focuses on finding the biomedical reasons for symptoms that are often unique to each patient and helps her patients remove the obstacles that stand in the way of living a healthy vibrant life.
Want to know if her approach is right for you – sign up for a free 20-minute consult at https://healingme.ca/book-appointment-naturopathic-doctor/
Note: This blog provides general information and discussion about medicine, health and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed health care worker.
Don’t Let Jet Lag and Motion Sickness Foil Your Vacation Travels
I love traveling. Yet, sometimes the haunting reminder of jet lag, and motion sickness from my last trip, has me reconsidering those vacations across the pond. I don’t know about you, but I am not a fan of the spacey feeling you get from being away from the ground so long. I find that getting back to a regular schedule is always a battle.
Before you leave, which is when I hope you are reading this, is the time when you are planning for strategies you can use. Here are some useful tips to support you and your family during your vacation travels.
Jet Lag Strategies
Travel Timing Strategies. While I agree it seems like you lose less time when you travel over night, if possible traveling in daylight-to-daylight is better. The sun helps to set our circadian clock. When we are exposed to light in the middle of what our body considers night it has a greater impact on our circadian cycle (Duffy, 2009).
Flight Strategies. As soon as I get on a plane, I’m ready for a nap. However, napping during daylight and then waking up when its dark is going to through you into a jet wash for days. If you do need to nap on the flight try to limit it to 30 – 40 minutes maximum. Try to limit nap time to no longer than a nap at home. This avoids confusing your body to think it is settling in for its nightly rest.
Homeopathics. A safe, gentle system of medicine used for thousands of years. These traditional medicines work in many people to relieve symptoms of jet lag. Homeopathics are safe for children and pregnant women.
- Arnica – is useful for relieving exhaustion associated with travel. Dosing: two times a day on day of departure and arrival and use every 2 hours during flight (if awake)
- Cocculus – when you feel like you are still in motion and it makes it difficult to sleep
- Gelsemium – when the body feels exhausted and heavy (even the eyelids) helps to lift the sense of paralysis from flight
Earthing/Grounding (Zucker, 2010). When our body is prevented from checking in with the earth and gravity, it gets disoriented. This is part of why even when we land our bodies feel like we are still moving and flying.
So, how do you earth/ground? Kick off your shoes and walk around barefoot in the grass or sand for 20-30 minutes. Make it fun. Dance around and celebrate that you are on vacation (or arriving back home). If weather makes it difficult to get at one with the earth, some people recommend lying on the floor for 20 minutes. Try to create a large surface area with your body that can connect with gravity.
Motion Sickness, Nausea and That Not So Good Feeling in Your Tummy
By boat, car, flight, bus, or even in those 3D movies, that nauseous feeling is very real and can be very debilitating.
The good news is there are a number of strategies to battle motion sickness, and you have a year full of adventure travels to figure out which one(s) work best for you.
Nutrition. B vitamins play an effective role in helping to treat nausea from morning sickness as well as motion sickness. It is good to start nutrients at least 3 days prior to departure. Some people find taking B vitamins on an empty stomach can induce some nausea so it is always best to take them with food. Whether you ingest them as supplements or support them as food products, these vitamins have been shown to help reduce nausea.
- B6 (Pyridoxine) – rich sources of B6 include brown rice, peanuts, avocados, bananas
- B1 (Thiamine) – is critical for the nervous system and brain functioning individuals lacking in B1 may feel more anxious and irritable. Sources of B1 include: pork, beans, nuts and seeds
- B-Complex – you can select a broad spectrum B-Complex, be sure it includes B6 and B1
Botanicals. Carminative herbs can help to relax the body stopping abdominal/intestinal muscle pains, contractions and gripping pains, while reduce gas discomfort.
- Peppermint – having a soothing peppermint tea, or candy
- Ginger – taking some ginger tea, or ingesting a few ginger root capsules
- Chai Tea – Cardamom, ginger and cinnamon are all carminatives helpful in relieving nausea
Homeopathy. Many people find a good matching homeopathic to their symptoms can help to resolve them right away. Not sure which one to choose, try and recall how you (or your children) felt on during their last period of nausea. You can also combine a few of the remedies together and cover all basis.
How to take remedies for nausea:
Dissolve 2 pellets in water (approximately 1 cup). Stir to help break them up, or drop in a water bottle and shake. The amount of water doesn’t matter too much. Continually sip this while feeling unwell (every 10 minutes). Alternatively, you can dissolve the pellets under your tongue if the idea of drinking water is too much.
| Cocculus ** Most Common Remedy for Nausea – can be taken 2 days prior to prevent motion sicknes | Vertigo with motion sickness. Loathing food, car or seasickness, even watching moving objects. Better with swallowing |
| Borax | Upset by downward motion (elevator, airplane, stairs, rocking, lying down). Better with pressure, holding their side, and open air. |
| Bryonia | Nausea and vomiting with slightest motion, even looking at moving objects. Pressure like a stone in the stomach. Thirst for large amounts. |
| Ipecac | Horrible nausea, hanging down sensation in the stomach. Much salivation. Offensive Breath. Unrelieved even temporarily by vomiting. Nothing gives relief |
| Petroleum | Air, sea or motion sickness. Nausea with accumulated water in the mouth. Better from eating, lying with head high, in warm air. |
| Sepia | Horrible nausea and empty sensation in stomach. Nausea from the thought of food. |
| Tabacum | Deathly nausea, patient appears green or very pale. Weak and sweating with nausea and faintness. Dreads motion. Better with fresh cold air, closing eyes. |
Physical Medicine
- Does your child love to be held? Try adding an ice pack to base of skull and solar plexus for 20 minutes to relieve nausea.
Distraction Method
- Read or listen to music while riding.
- Try to keep eyes from outdoor scenery as it flashes past.
- Sip steamy, hot drinks or hold moist hot towels against the nose when riding. Especially if dry air in vehicle dries out nasal passages.
Acupressure Points
You can place ear seeds or the traveling copper bands on the acupuncture point PC6. This will help to release tension and should also help reduce nausea.
Starting from the wrist, measure down with three fingers as shown in the picture to the right. Where your third finger touches the middle of your wrist is the acupoint.
You can take the ear seed (similar to a poppyseed on a piece of tape) and apply it here with firm pressure, pressing against it can also help. You may find this mildly uncomfortable.
Only apply enough pressure to interrupt the normal blood flow but not too much that it causes pain. You can leave the seeds here until the fall off. Hold this pressure point and gently knead your thumb in a tight circular motion for about 2 minutes. Do this to both wrists and you will feel your anxiety and nausea descend immediately.
References
- Duffy, Jeanne F., and Charles A. Czeisler. “Effect of light on human circadian physiology.” Sleep medicine clinics2 (2009): 165-177. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717723/#R122
- Zucker, Martin. “Earthing the Most Important Health Discovery Ever?” Townsend Letter, May 2010. http://www.townsendletter.com/May2010/earthing0510.html
Need Specific Strategies for Your Family?
Sign up for a free consult with me, click on the Book Appointment button in the navigation bar (or click here) and select 20 minute complimentary appointment (phone or in person), and we can discuss if naturopathic medicine is right for your family.
The Author, Christina Carew, is a naturopathic doctor who practices strategic medicine in Toronto.
As a medical investigator she focuses on finding the biomedical reasons for symptoms that are often unique to each patient.
She helps her patients remove the obstacles that stand in the way of living a healthy vibrant life. Christina focuses on empowering patients to make informed decisions on their health journey.
Note: This blog provides general information and discussion about medicine, health and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed health care worker.
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Should I Book In a Free Consult?
Have you heard the following…
- You look fine…
- Your lab work is fine…
- I can’t see anything wrong with you…
- This is normal…
As a medical investigator, I spend my time listening to how you are feeling, what your body is telling you and get deep into your history. I dig for clues to help me determine what part of your body isn’t functioning optimally. I am looking for when it started, and how can we get it going again.
Lab work often only shows us extremes. However, there is a wide range of space between not feeling great and having the extreme. I believe that helping people before they fall into irreversible damage is critical.
Why should we settle with good or average, when we could have great?
Curious if a Functional and Naturopathic Medicine approach might be a good fit for you? Book in a free consult that can be hosted in person or via phone.
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Who is Dr. Carew?
Dr. Christina Carew is a naturopathic doctor who practices strategic and functional medicine. She works alongside your existing medical team, to help dig further into the ‘why’ your body is functioning in this way.
As a medical investigator she focuses on finding the biomedical reasons for symptoms that are often unique to each patient. She helps her patients remove the obstacles that stand in the way of living a healthy vibrant life. Christina focuses on empowering patients to make informed decisions on their health journey.
Want to learn more about her, click here