HEALTH 

WORKSHOPS 

at 

APOTHECARIAN 

HERBALS

Both are on Mondays 

6:30pm - 8:00pm

$10.00 per person

Please register in

advance by calling 

598-5352 or online at 

www.herbalconsultant.com/

Calendar.htm

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HEALTHY & NATURAL

 DIGESTION

November 14

Instructors:

Debbie Markel, Certified

 Herbalist & Certified Natural

 Health Professional and

 Janice Goldstein,

 Registered Nurse and

 Master Herbalist

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ARTHRITIS ALTERNATIVES

December 12

Instructors:

Debbie Markel, Certified

 Herbalist & Certified Natural

 Health Professional;

 Dr. Jamie Higley, Chiropractor; and

 ShawnMarie Kerley, Certified Massage

Therapist and Aromatherapy Specialist

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SLEEP REMEDIES

IN STOCK NOW!

3430-D Anderson Hwy., Powhatan, VA  23139 (804) 598-5352 www.herbalconsultant.com

NOVEMBER NEWSLETTER

       GETTING A GOOD NIGHT'S SLEEP

Are you one of those infuriating people like my husband who fall asleep within minutes of laying your head on the pillow and then you sleep soundly until morning?  Or are you more like the 40 million other Americans who have insomnia which, according to the National Heart, Lung and Blood Institute, is “the perception or complaint of inadequate or poor-quality sleep because of one or more of the following: difficulty falling asleep; waking up frequently during the night with difficulty returning to sleep; waking up too early in the morning or un-refreshing sleep.” 

 Insomnia has numerous causes, such as stress, anxiety, hormonal changes, medication side effects, noise in the bedroom and extreme temperatures.  Being female or being over 60 years old makes us more likely to suffer from insomnia as does having a history of being depressed.  Many diseases like arthritis, Parkinson’s, restless leg syndrome, lung diseases, heart failure, asthma, kidney problems and alcohol or caffeine abuse can also cause sleeplessness.  Many women experience sleeplessness from premenstrual syndrome (PMS) and during or after menopause and, as many sleep-deprived parents know, even children can suffer from insomnia.  One myth you may have heard is that older people don’t need as much sleep as younger people since older people sleep less.  According to the National Center on Sleep Disorders Research (NCSDR), older people still need as much sleep as anyone else but physical disorders in the elderly interfere with their sleep patterns.  Seniors also take more drugs, many of which can cause sleeplessness.

 Information on the University of Maryland Sleep Disorders Center’s website shows that disasters such as Chernobyl, Three Mile Island, Challenger, Bhopal, and Exxon Valdez were officially caused by errors in judgment resulting from sleepiness or fatigue.  These facts make it clear that left untreated, sleep deprivation may interfere with your work, driving and social activities and have negative effects on your physical and mental well-being and safety.

 The Mayo Clinic offers the following tips to help with sleep:

 1.  Stick to a schedule and don’t sleep late on week-ends. 

2.  Don’t eat or drink a lot before bedtime.  This helps avoid heartburn or getting up to go to the bathroom during the night.

3.  Avoid caffeine and nicotine.  Smokers experience withdrawal at night and caffeine is a natural stimulant.

4.  Exercise in the afternoon.

5.  Keep the bedroom cool.  A cooler room mimics our own body’s natural nighttime temperature drop.

6.  Don’t take naps.  Naps interfere with nighttime sleep patterns.

7.  Keep the bedroom quiet to avoid disturbances.

8.  Don’t read or watch TV in bed so that your body will know that getting into bed means falling asleep.

9.  Take a hot bath or shower before bed to relax muscles.

10. Don’t rely on medications for long-term use, including over-the counter remedies.  Most of them can become habit-forming.

 Relaxation techniques and meditation can often be used to help us fall asleep and they work well.

 Herbal remedies and supplements, some of which have been proved in placebo-controlled studies to help fight insomnia, are as follows.  Some make wonderful teas and many can be used for children, too.

 1.  Valerian root – Better taken in capsule form because it doesn’t taste very good.

2.  Chamomile – Makes a soothing tea.  Do not use if allergic to ragweed.  Kid-friendly.

3.  Hops – Recommended by Germany’s Commission E for sleep disturbances.  One of the ingredients in beer.

4.  Lemon balm – Also known as Melissa.  Lemony taste and delicious in teas.  Kids love it, too. 

5.  L-theanine - This amino acid from the tea plant helps our brains relax.

6.  Melatonin - A neurohormone produced in our pineal glands that helps set our natural body clocks (our circadian rhythms).  Great for jet lag.

7.  Passion flower - Studies show the leaves have a sedative effect.  Good for anxiety, too.

8.  Magnesium- Allows muscles to relax and regulates nerve cell activity.

9.  Skullcap - Soothes the nerves; good in combination formulas.

10. A combination of two or more of the above.  

Homeopathic remedies, such as Calms Forte or Calms Forte for Kids, are very effective and gentle.  None of these herbs or supplements are habit-forming and most have no adverse side effects.

 If you suffer from chronic insomnia, talk to a trained healthcare professional for questions and to receive help.

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