Medical Marijuana for Extreme Pain / Stress

I personally believe that medical marijuana is a great alternative to pain meds and even prescribed tranquilizers. If it helps a person recover from extreme pain, PTSD or even extreme stress, shouldn't it be considered as an option over the pharmaceutical pills or lab-manufactured chemicals?

Fasting For Stress Reduction

One famous quote about fasting can be found in the Bible, when Jesus says that only prayer and fasting can chase away certain "demons" (Matthew 17:21). Whether or not you agree with this sentiment, there is a common belief that fasting, if done correctly, can definitely improve the emotional and spiritual well-being of a person.

The two main types of fasts are fresh juice fasts and water fasts.

Benefits of a water fast

Faster results than fresh juice fast
Cleansing
Detoxification
Mental Clarity
Weight Loss
Ketosis after 2 days of water fast (ketosis is when your body burns fatty tissues instead glucose)

At 8:50 in the following video, Dr. Michael Klaper talks about the emotional benefits of water fasting:


Juice Fasting for Stress Relief

Benefits of a juice fast

Easier than a water fast
Juice fasts can last longer than water fasts
Cleansing
Detoxification
Mental Clarity
Weight Loss

Juice Fast Success Story

The below snippet is from www.freedomyou.com. The author was going through a collapsing marriage, and was experiencing severe panic attacks. While on a juice fast, his stress was significantly reduced.

"Just the decision to fast triggered a physiological change within me. The many years of practicing fasting had created a renewal mindset, and I could already feel my body relaxing in preparation. Within the first 24 hours of the fast, my metabolism slowed down and the muscles in my neck began to soften. A day or two later, the veins on my forehead started to disappear for the first time in months and my blood pressure lowered. Entering deeper into the fasting state, I could literally feel the pressure in my body decompress. Unlike the slow buildup of months of stress, the release was quick and remarkable. The contrast allowed me to realize just how stressed out I had become and it became clear why I was experiencing so many health issues. The third night of the fast I enjoyed uninterrupted sleep, awaking clear-minded and refreshed. That morning, while washing fruit and vegetables for juicing, I knew that I had turned an important corner. Standing at the sink, I began weeping with a real sensation of joy, something I had not felt for a long time.

It’s been months now since my fast and I've had no more panic attacks. My forehead veins are invisible, neck pain is a distant memory, and my mind is focused and productive. No more uninvited tears and too-loud laughter. It was like a reset button was pressed. The best part of this lesson is knowing that when I start to feel the symptoms of stress coming on, I have something better than any medication to fall back on. Fasting as a backup stress management program is better than owning a tranquil cottage on a lake!" (Link)

Supplements to Fight Stress and Depression

NONESSENTIAL SUPPLEMENTS

The following herbal supplements are not required in our diet. However, taking them may provide natural relief from depression and anxiety. Always remember to pay attention to suggested dosage and other information on bottle. 

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Ashwaghandha

"Another study in 60 people found that those who took 240 mg of ashwagandha extract per day for 60 days had significant reductions in anxiety compared with those who received a placebo treatment (Link)."

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Bach Flower Essences. 

"A just published scientific study conducted by researchers at the University of Miami School of Nursing in conjunction with The Sirkin Creative Living Center (SCLC) has found that Rescue Remedy®, an all-natural remedy created from flower essences, is an effective over-the-counter stress reliever with a comparable effect to traditional pharmaceutical drugs yet without any of the known adverse side effects, including addiction" (Link 1) (Link 2). To find out how Rescue Remedy works, check out my post on flower essences HERE!

Kava Kava (Link)

Kava kava is an amazing root that has been proven helpful in elevating mood and reducing anxiety: "A 2004 study found that 300 mg of kava may improve mood and cognitive performance. That is significant because some prescription drugs used to treat anxiety, such as benzodiazepines (like Valium and alprazolam or Xanax), tend to decrease cognitive function" (Link).

5HTP (Link)

"Some small studies indicate that 5-HTP may work as well as certain antidepressant drugs to treat people with mild-to-moderate depression. Like the class of antidepressants known as selective serotonin reuptake inhibitors (SSRIs), which includes fluoxetine (Prozac) and sertraline (Zoloft), 5-HTP increases the levels of serotonin in the brain. One study compared the effects of 5-HTP to fluvoxamine (Luvox) in 63 people and found that those who were given 5-HTP did just as well as those who received Luvox. They also had fewer side effects than the Luvox group" (Link).

Chamomile

"Chamomile compared favorably with placebo on other outcome measures...and was well tolerated by participants. These results suggest that chamomile may have modest benefits for some people with mild to moderate General Anxiety Disorder" (Link). 

ESSENTIAL VITAMINS AND MINERALS

Diets that are deficient in the following essential vitamins and minerals often lead to depression and anxiety. Since attaining all of these essential vitamins and minerals through diet alone is difficult, supplementation may be highly beneficial.

Flax Seed or Flax Seed oil 

The Stanford University website states, "Omega-3 fatty acids are essential fatty acids necessary for human health...They are termed 'essential' because they cannot be produced by the body, and must therefore be obtained from the diet" (link). The University of Maryland Medical Center adds, "Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation" (link).

I personally take a vegetarian flaxseed capsule, and I notice it helps with my mood almost immediately. In her book called "Soak Your Nuts", long time vegan and raw foods expert Karen Calabrese says, "Flaxseeds are an excellent source of omega-3 fatty acid" (p. 110). Some vegans also choose to take algae oil, which is rich in DHA Omega  (Flaxseed oil doesn't contain DHA, but it helps your body create enough DHA).

 Supplement Price? About $8 per month

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Vitamin D3 (Link). 

Many studies have linked a vitamin D deficiency with depression (Link). Vitamin D is available through sunshine - so if you spend 15 minutes in the sun every other day at least, with at least 1/3 of your skin exposed to the sun, your levels should be fine and no supplement is needed. However, winter months often make sun exposure nearly impossible, and most Americans do not exercise outdoors every day. As a result, "three-quarters of U.S. teens and adults are deficient in vitamin D" (Link). So in most cases a supplement may be beneficial. Wild caught fish and free range eggs are also a great source of vitamin D. In the United States, the US government mandates that farmers add a vitamin D supplement to milk. That being said, it is important to note that pasture raised dairy is healthier and much more humane than than factory raised dairy (Link). Though the RDA for vitamin D is at roughly around 500 IU for adults, many experts recommend doses of up to 5,000 IU per day (Link). 

Supplement Price? About $12 per month

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Vitamin B12 (Link). 

Check out my post on the best B12 supplements Here!

Vitamin B12 plays a pivotal role in a person's nervous system and energy level. B12 deficiency can lead to anxiety and depression: "B12 protects the nervous system. Without it, permanent damage can result (e.g., blindness, deafness, dementia). Fatigue, and tingling in the hands or feet, can be early signs of deficiency" (Link). B12 can be obtained through diet alone by eating yogurt, cottage cheese, Swiss cheese, fish, or other meats. Vegans can obtain enough B12 through supplementation and/or eating B12 fortified foods such as nutritional yeast and cereal. Supplement Price? About $12 per month.

B12 Rich Foods:

Food	B12 Content	Bioavailability
Beef Liver 1 slice Chicken Liver 100g 3 oz Salmon 1 large Egg 1 Cup Cottage Cheese 1 Cup Yogurt 1 Cup Plain Yogurt 8 oz. Cup of Milk 1 Oz. Swiss Cheese 3 Oz. Chicken or Turkey	63 micrograms  21 micrograms   2.4 micrograms 0.6 micrograms 1.6 micrograms 1.5 micrograms 1.4 micrograms 0.9 micrograms 0.9 micrograms 0.3 micrograms	60% (% goes down  for larger servings) 60% (% goes down  for larger servings ) 42% 9% 65% 65% 65% 65% 65% 60%

For a B12 calculator, check out this awesome link Here!

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"Whole Foods Multivitamin" (Link)

The nice thing about a great multivitamin is you cover most of your vitamin needs without trying very hard (with some exceptions such as Omega 3's). However, many multivitamins are not well balanced and contain glues and fillers that make them harder to dissolve. Personally, I'm a huge fan of the Megafoods whole food multivitamins, which are made completely from whole, vegan foods. They include great sources of B12, vitamin D, and most of the other vitamins that effect our sense of well being. 

If you take a great multivitamin like the one above (or a similar option) and eat a balanced diet that includes omega 3 DHA, you may not have to take any additional supplements (depending on your needs). If your stress persists even after your nutritional needs are covered, you may then want to consider taking herbal supplements, like some of the ones mentioned below. 

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Improving Digestion

Eating when stressed can cause your stomach to tighten up, leading to digestion problems. Over an extended period of time, stress can cause chronic digestive problems such as Irritable Bowel Syndrome and stomach ulcers. Often stress comes from an overactive schedule and a lack of positive and accepting community. Below are some helpful tips for improving your digestion!

1) Chew Thoroughly and Eat Slowly - "Eating slowly and chewing every bite will almost certainly help your digestion, even if it doesn't do anything for your stress. Treat eating like a breathing exercise, concentrate on every texture in your mouth, make sure it's all well chewed before swallowing. If you're having trouble eating anything at all, chewing for a long time can help relax you enough to swallow." Link

2) Digestive Enzymes (Link).Digestive enzymes help ease digestion by naturally breaking down the molecules of our foods. This also helps increase overall energy. Price? About $4 per month

3) Probiotics (Link). Probiotics are "good bacteria" that also help with digestion as well as immune system health. Price? About $4 per month

4) Simplify Your Meals - Generally speaking, a meal with a dozen ingredients will be harder to digest than a meal with 1-5 ingredients. A lower-ingredient meal means your stomach doesn't have to "change gears" while digesting.

5) Eat When Hungry - Eating when you aren't hungry causes food to sit in your stomach for extended periods of time. Conversely, if you eat when hungry, your body is more ready to digest and absorb the calories and nutrients from your food.

6) Exercise - "Exercise is the best cure for a nervous stomach." Link

7) Drink Green Juice and Green Smoothies - Green smoothies are both super healthy and easily digested because they are already broken down for your stomach. Also, for people with serious digestive problems, drinking a fresh green juice or carrot juice can help provide needed enzymes without the difficulty of digesting fiber. For serious stomach issues such as ulcers, raw cabbage juice is known as a natural remedy

8) Eat well - Foods such as rice, avocados, oatmeal, yogurt and spinach are known to be gentle on the stomach. "Natural, whole foods are the best choice for digestion. Processed, unnatural foods will only cause stress in the body." Link

9) Bless your food - Instead of just digging right in, say a quick blessing for your food. This helps set the pace for a more relaxed mealtime.

10) Try to Reduce Overall Stress - For some tips on natural stress reduction check out my other post HERE

Stress Free Dating

photo by Seth Dickens

I've always believed that dating should be fun. Yet somehow, few things have stressed me out more than dating. I think most dating stress is rooted in fear of being hurt or fear of hurting someone else. But is it possible to keep the drama out of dating?

Steps for Stress-Free Dating

1) Consider "Group Dating". Group dating is very popular in Japan: "It is said that this practice evolved from the difficulties of finding a partner due to the pervasive shyness that exists in Japanese society. Group dating gatherings usually take place at public venues such as restaurants where each attendee brings a couple of eligible friends" (Link). "The presence of their friends almost certainly relaxes young Japanese people, increasing their confidence and, possibly, their chances of hooking up." (Link). "Stephanie Frasco, 25, and two of her friends recently met three guys through [a group dating website called] Ignighter. The date was safer and less stressful than a one-on-one blind date, she said. 'It wasn't like a match made in heaven. But, we all had a good time,' said Frasco, of New York City" (Link). "I think a more organic and real definition of social is going out with your friends for a couple of hours and meeting new people in real life. Making human connections is the most powerful motivation in life" (Link).

After spending some time in a group setting, analyze yourself to determine whether or not you feel comfortable spending "one on one" time with a person you are interested in. If you don't feel comfortable yet,  you may just not be ready for serious dating - continue getting to know that person in a group setting. If you do feel comfortable, it may be time to "branch away from large group date activities...Know when it’s time to break away from the group and go on dates that are planned couple activities" (Link).

2) Be Yourself! While it is important to put your best foot forward, make sure that the foot you are putting forward is truly yours. It is normal to try and impress the person you are dating, but we all have our limits. You want somebody who will love the real you, not some plastic version of a "perfect" you. If a person can't accept you for who you are, that relationship is probably not a good fit for either person.

3) Don't put your self-worth in your relationship. Love should be complementary to an already joyful life. Having this mentality assures us that "life is still good," even if a dating relationship ends. Expecting romance to transform us from misery into bliss adds undue stress to a potential relationship. In fact, there is nothing inherently "wrong" with being single, as many people choose to be single for self improvement purposes. Being single can be a valuable time of inner growth, soul-searching and exploration that can prepare us for the beauties of romance. While single, you may also be developing a friendship that grows into something more!

4) Date at a comfortable pace. Feel free to take your time getting know somebody, and have fun in the process! While dating leads to marriage, dating is not marriage, so by definition it is open ended. In fact, there is no need for being 100% certain that you are "soul mates". Rather, dating can be as simple as enjoying each other's company in a public setting - over a meal, a movie, a walk on the beach, a cup of coffee, etc. If you find yourself stressing out over a specific relationship, you might be moving too fast. If dating stress becomes unbearable in a specific relationship, it may be time to assess if this relationship is "worth it" for you. However, if you and your partner have children or you are married to this person, I recommend finding a counselor to help work out your issues.

5) Don't "jump into bed" right away. Some people find that postponing sex until a certain point - such as long term commitment or even marriage - helps keep things lighthearted. They still enjoy connecting through conversation, fun activities and some physical intimacy without the more intense intimacy and commitment (and even pregnancy) that sometimes come with sex. Regardless of how long you wait to have sex, you should feel free to pursue dating at your own pace, knowing that pressure is not a good ingredient in a naturally forming relationship.

6) Stay connected. Even when in a committed relationship, it is important to have friends outside of that relationship. When it comes to your social life, dating should be a positive addition rather than a complete replacement. Maintaining a social life outside of a relationship helps a couple to stay grounded, and also allows for time to enjoy apart from dating. Also, it ensures that if a relationship ends, you are not without close friends to support you.

How Do Bach Flower Remedies Work?

"Homeopathy cures a larger percentage of cases than any other method of treatment" - Mahatma Gandhi

"I can’t manage without homeopathy. In fact, I never go anywhere without homeopathic remedies. I often make use of them" - Paul McCartney

"The introduction of homeopathy forced the old school doctor to stir around and learn something of a rational nature about his business. You may honestly feel grateful that homeopathy survived the attempts of allopaths to destroy it." - Mark Twain

"The fruit will be good food, and the leaves will be used for healing" - Ezekiel 47:12

"Let your food be your medicine and your medicine be your food" - Hippocrates (Father of Medicine)

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In the early 20th century, a British homeopath and physician named Dr. Edward Bach created Rescue Remedy and other "Bach Flower Essences". Bach believed that plants had strong emotional healing properties, and that those properties could be transferred to water - similar to other homeopathic methods. To obtain his remedies, Dr. Bach would simply collect and bottle dew that was resting on different flowers.

Dr. Oz Recommended

"Does it work? I doubt we could prove it in a clinical trial, but not everything that’s measured is important, and not everything that’s important can be measured. I’m convinced it does. I squirt it on my own tongue — and, when they’re rowdy, my kids’" (Link).

Recent Study

"A just published scientific study conducted by researchers at the University of Miami School of Nursing in conjunction with The Sirkin Creative Living Center (SCLC) has found that Rescue Remedy®, an all-natural remedy created from flower essences, is an effective over-the-counter stress reliever with a comparable effect to traditional pharmaceutical drugs yet without any of the known adverse side effects, including addiction."(Link 1) (Link 2)

Popularity of Flower Remedies

The popularity of Bach Flower Essences continues to rise for people as well as for pets. One only has to go as far as Amazon to read the hundreds of positive reviews that Rescue Remedy is receiving (link). Celebrities such as Jennifer Aniston, Liz Hurley, Victoria Beckham, Cate Blanchett, Daryl Hannah, Salma Hayek and Ruby Wax have also claimed to use Bach Flower Essences (link). On a bigger scale, homeopathic medicine as a whole is becoming more popular. In India, for example, an estimated 100 million people depend on homeopathy as their main form of medicine (link). In England, 42 percent of physicians have referred patients to homeopathic doctors (link).

But can flowers really help heal emotional problems? 

It is no secret that a gift of flowers can help brighten someones day or even make up for some hurtful words. But do flowers contain properties that can truly help heal a person's emotions?

One recent study has found that simply looking at natural scenery can decrease recovery time: "[hospital] patients who could see trees from their hospital beds needed fewer painkillers and had shorter hospital stays than those who looked out on brick walls" (link).

Another study posted some amazing results. "Patients in hospital rooms with plants and flowers had significantly fewer intakes of postoperative analgesics, more positive physiological responses evidenced by lower systolic blood pressure and heart rate, lower ratings of pain, anxiety, and fatigue, and more positive feelings and higher satisfaction about their rooms when compared with patients in the control group." (link).

But can those healing properties be transferred to water? 

Dr. Bach believed that the dew found on flower petals in sunlight, while retaining virtually no particles of the flower, retained some of its properties. In the medicine of homeopathy, this is known as "water memory". While homeopathy is very popular throughout the world, the idea of water memory is often labeled as false science by American practitioners and pharmaceutical companies.  That being said, there has been some science to suggest that water indeed does have some sort of "memory".

In 1988, the highly prestigious scientific journal Nature published what was to become a controversial article stating, in effect, that water has some sort of "memory", or longer-lasting reflective properties. The article was written by a well respected French immunologist named Jacques Benveniste. In the article Benveniste described the action of very high dilutions of anti IgE antibody on the degranulation of human basophilis, findings which seemed to support the concept of homeopathy (link).

Math or Music?

Most of the skepticism about flower essences is related to the fact that it is difficult to explain exactly how they work. Prozac, for example, "works" because it adds extra serotonin (along with other chemicals) into your brain. Bach flower aren't quite as measurable. Rather, Dr. Bach once compared these remedies to music, saying that they can help "bring us peace and relieve our sufferings" (link). It is difficult to explain the relaxing effects of music using mathematical or even scientific terms. For example, when listening to a relaxing song, the music isn't specifically telling you to relax. Rather, it works on a deeply subconscious level that is harder to quantify. Like other relaxing elements found in nature, the relaxing effects of flower remedies are also hard to quantify.

Is there any danger in taking Bach flower essences?

Many people argue that homeopathic medicines are ineffective and can actually cause harm by preventing people from researching other medical answers. They also point out that there have been very few studies to measure the effects of flower remedies.

Those in favor of homeopathy such as flower essences argue that the side effects of pharmaceutical drugs are often not worth the benefits that those drugs offer. They believe that alternative medicines are a complementary option to those searching for a more natural approach for healing.

Edible Flowers

For most of human history, fast foods and processed foods were nonexistent. Rather, hunters and gatherers went into the wild and a wide variety of berries, seeds, nuts, meats, fruits, vegetables and even edible flowers. By eating edible flowers, our ancestors were "taking flower essences" without realizing it. Whereas lab-created prescription medications such as Prozac, Ritalin and Xanax are still very new to humans, we can rest assured that edible flowers (and therefore flower essences) have been a relevant - and perhaps integral - part of human history.

Note: Check out my other post: Is Homeopathy for Christians? (Link).

Reduce Stress and Lift your Mood Naturally

1) Consider Taking Vitamin D

If humans don't get enough sunlight (roughly 15 minutes a day), we can become vitamin D deficient. A vitamin D deficiency can lead to severe depression and anxiety (Link).  Fortunately, there are good vegan and vegetarian vitamin D3 pills that can instantly help boost your mood. Taking one daily may help bring your vitamin D levels back to normal.

2) Consider Herbal Supplements

  

In addition to vitamin supplementation, there are also many herbal and homeopathic remedies available. Two of my favorites are Bach's Rescue Remedy and Kava Kava. Check out my post on stress-busting vitamins and supplements Here.

3) Join a Free Support Group

Going to a counselor, a trusted friend or a free 12-step group may be an excellent way to release some tension while getting some valuable insight in a loving environment. 

There are support groups for many ailments these days, including depression, anxiety, OCD, codependency, PTSD, grief, etc. So if you do find a support group, try to find one that is focused on your main struggle. 

4) Daily Margin

photo by lisadragon

As a book needs margin on its pages, we all need margin in our lives. This is the area I have the most trouble in. Often my stress comes from saying "Yes" too much. Yet saying "No" to draining people or activities gives us the free time we need to recharge, relax and "smell the roses".

- Take a weekly "Sabbath". Allow yourself one day of rest per week. This means putting work and serious chores aside, allowing yourself some time to "smell the roses".

- Allow yourself 2-3 hours of "recharge time" daily. Some ideas for how to spend this time might include reading, watching your favorite show, grabbing a relaxed meal with your family or a friend, walking in a nature preserve, taking a warm bath or simply meditating quietly in your room. This time is also available for napping or simply resting in case you did not sleep well the night before.

5) Eat For Energy

Avoiding processed sugars is a good way to improve your sense of well being. “Processed sugars bind with and dissolve B vitamins in the digestive tract, causing resultant health problems in the skin, nerves, digestive and undesirable stress reaction” (link). Rather, a diet that is rich in whole, fresh, uncooked vegetables, fruits, nuts and legumes is a proven way to add the living essential vitamins and minerals into your diet that help keep us both calm and vibrant.

For a practical way to include more raw foods in your diet, check out my other post HERE.

6) Take a Break From Your Phone (and your computer)! 

Turning your phone off, or putting it on Airplane Mode, may help remind us of what life was like in the 20th century (and every other previous century), before the emergence of cell phones. "A new study has found that smartphones can actually increase people's stress levels, HealthDay news reports. The reason, as HealthDay explains, is that smartphones produce 'a relentless need to immediately review and respond to each and every incoming message, alert or bing'" (Link).

7) Take A Walk Outside

photo by ginnerobot on flickr.com

- "A 1999 study published in the Annals of Behavioral Medicine showed that university students who walked and did other easy to moderate exercise regularly had lower stress levels than couch potatoes or those who exercised strenuously" (link).

- "Levels of serotonin, a neurotransmitter that helps regulate our mood, rises when we are outside. One study found that regular outdoor runners were less anxious and depressed than people who ran indoors on a treadmill, and had higher levels of post-exercise endorphins, the feel-good brain chemicals associated with 'runner's high'" (link).

8) Drink Green Juice or a Green Smoothie 

"Research shows that chlorophyll is effective in rebuilding the blood, stimulating liver function, strengthening immunity, and detoxifying chemical pollutants. Numerous recent studies have also indicated that chlorophyll has anti-carcinogenic and anti-mutagenic properties. In short, getting enough chlorophyll can help you feel more vital and less stressed, which equals less emotional eating. Chlorophyll is found in highest concentrations in green leafy vegetables like spinach and kale, as well as wheat grass and blue-green algae." (link)

9) Reduce caffeine intake.

creative commons photo

For many people, one cup of organic, black coffee per day actually has positive emotional effects. However, some people who are prone to panic attacks may find an improvement after quitting coffee. For example, a study published in 2007 found that 52 per cent of panic-disorder patients suffered a panic attack after drinking caffeinated coffee. Conversely, the panic-disorder patients drinking decaf did not suffer panic attacks (Link).

Many people who experience jitters from coffee are amazed by the "relaxed alertness" that green tea provides. There are two main reasons for this.

- First, green tea has less caffeine than coffee. 

- Second, "Green tea contains theanine, which helps promote sleep" (Link). 

This study proves the incredible relaxing effects of theanine.

"Caffeine injects adrenaline into your system, giving you a temporary boost, but possibly making you fatigued and depressed later. If you take more caffeine to counteract these effects, you end up spending the day in an agitated state, and might find yourself jumpy and edgy by night." (link)

10) Avoid large amounts of alcohol 

"In humans, a low dose of alcohol improved performance of a complex mental problem-solving task under stressful conditions. However, in some individuals, at certain doses, alcohol may induce rather than reduce the body's stress response. Much research demonstrates that alcohol actually induces the stress response by stimulating hormone release by the hypothalamus, pituitary, and adrenal glands." (link)

11) Temporary Water or Juice Fasting

Occasional, controlled water or juice fasting can bring about stress relief. For more info, click here!

Sleep Tips

1) Eat fresh greens before bed.

 

Raw greens such as celery, cucumber, green pepper and spinach are rich in chlorophyll, the green pigment in plants. "Chlorophyll is said to contain an opium-related substance, a natural sleep aid, along with traces of the anti-cramping agent hyoscyarnin" (link). In addition to being rich in chlorophyll, raw green vegetables contain potassium, magnesium and calcium - all of which are very beneficial in helping a person relax (link). 

If you have trouble digesting raw greens, consider juicing your greens.

2) Avoid Insomnia Inducing Foods, especially before bed.

These foods can increase insomnia: 

Refined/Processed sugars

Soda

Caffeine (Coffee, tea, chocolate) (Link)

Alcohol (Link)

Stimulant drugs

Additives

Preservatives

Processed foods

3) Margin!

Ironically, it is those of us with the busiest schedules who often suffer from insomnia. In fact, an overactive mind (which can lead to insomnia) is often directly associated with an overactive schedule. Yet as a book needs margin on its pages, we all need margin in our lives.  This means taking off of work and resting for at least one day every week. In many religions, this is called a "Sabbath".  

While a weekly Sabbath is essential, so is a daily Sabbath. Allowing yourself a couple of commitment-free hours every day will likely make you more productive at work, knowing that you will have time later to catch up on some much needed rest (or sleep). Some ways to spend this time might include taking a walk outside, taking a nap, meditating, or simply relaxing in a peaceful environment. "If you practice every day, [meditation] will become easier, and you're likely to find that you look forward to these respites from your busy life. You're also likely to discover that sleep comes much more easily to a quiet, relaxed mind." Link 

Taking time to unwind before bed is also helpful. Imagine a train or a car slamming on the breaks every time it tries to stop, rather than slowing down gradually. This would cause damage after a short time. Similarly, if we transition from work to sleep without any relaxation or "margin", this makes falling asleep more difficult.

4) Take a Magnesium Supplement Before Bed 

"Magnesium helps the body relax. This nutrient reduces stress and helps you sleep longer. In contrast, melatonin helps you get to sleep faster. Both magnesium and melatonin can be  used to treat insomnia, sometimes even in combination" (Link).

5) If you can't sleep, at least rest 

"Rest does not mean simply plonking yourself on the sofa in front of the TV...Although this downtime does allow for a degree of cellular renewal, the brain will still be buzzing...What we need is 'active' rest - this can make you more alert and effective, reduce stress levels and give you a better chance of a healthier and longer life." Link

6) Consider Herbal Supplements:  

Many have found that different herbal supplements or homeopathic remedies can help in the process of falling asleep. Below are a few of the more popular ones. For a larger list, click here.

Rescue Remedy Sleep Aid

Hyland's Calm Forte

Kava Kava

Chamomile

Melatonin

7)  Go to Bed as early as possible

 "Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well." Link

8) Daily Exercise (but not before bed)

"People who regularly exercise report having fewer episodes of sleeplessness than people who don't exercise" (Link). However, "Exercising vigorously right before bed or within about three hours of your bedtime can actually make it harder to fall asleep" (link).

9) Nap to make up for lost sleep 

If you find it impossible to "squeeze in" a nap after a night of little sleep, you may need to look at your schedule and see where you can add more margin. Again, it is often those who most need to take naps have the least time for it. Even if you can't fall asleep during a nap, setting aside this time of rest helps your body recharge. "Falling into a light sleep during the daytime can feel meditative...In order to fully enjoy the benefits of napping, you may need to give yourself permission to nap"  (Link)

10) If You Still Can't Sleep, Quit All Coffee (or limit to one cup a day)

creative commons photo

Quitting all coffee, including your morning cup, may seem extreme. However, as the old saying goes, "Desperate times call for desperate measures." For some people, even one morning cup of coffee may trigger daily anxiety and evening insomnia.

According to Web MD, "After eight to 10 hours [of drinking coffee], 75% of the caffeine is gone [from your body]. For most people, a cup of coffee or two in the morning won't interfere with sleep at night." However, they also warn that, "People who are more sensitive may not only experience insomnia but also have caffeine side effects of nervousness and gastrointestinal upset" (Link).  

A study published in 2007 found that 52 per cent of panic-disorder patients suffered a panic attack after drinking caffeinated coffee. Conversely, the panic-disorder patients drinking decaf did not suffer panic attacks (Link).

Water, juice and smoothies are great alternatives to coffee. For those who can't seem to quit caffeine altogether, green tea may be a good alternative. Green tea has less caffeine than coffee and contains theanine, which helps promote sleep (Link). This study proves the incredible relaxing effects of theanine.

11) Take a vegan Digestive Enzyme 

Vegan digestive enzymes are extremely affordable and very effective. But what do they do? Basically, when we cook our food, we destroy most of the naturally occurring enzymes that help us digest our food. Without these enzymes, the body struggles to digest food, making sleep more difficult. I recommend finding vegan digestive enzymes, because non-vegan enzymes contain animal bile, which can cause an upset stomach in some people. 

"Enzymes help us sleep. Enzymes enhance our endocrine glands. The under nourished endocrine system may create a malfunction in our hormonal system which can upset our nervous system and sleep patterns. When we are unable to digest our food or deliver the nutrients to keep our endocrine and nervous system in balance, we cannot rebuild our body or it's energy level" (Link).

12) Redirecting negative thoughts by Talking through them or Journaling  

"If you have a nightmare or stress-inducing thoughts, focus on a different ending. Write down your nightmare, or tell someone else about it to stop the continual thoughts." Link

13) Regular Sleep and Wake Times 

"A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night." Link 

"Dr. Axe" Talks about Sleep...

For some natural stress reducing tips, click HERE

Check out my related article, "Foods for Sleep" HERE!