Reduce Worry/Anxiety

Perhaps you're someone whose mind is always busy.  Do you think about the events of your day as you wind down for the evening?  Do you worry about your family, your job, your finances, and what tomorrow will bring? 
Sometimes it's difficult to empty your mind of all these details long enough to fall asleep. This can lead to tossing and turning as your mind fights sleep.

There are several ways that you can reduce the worry about situations and events in your life long enough to allow you to rest and fall asleep.  The key is finding a process that works for you.  The goal is to clear your mind and consciously realize that tomorrow is the time to tackle problems and tonight is the time to sleep.

One technique you can try is the practice of writing down all your worries and concerns before you retire for the night.  Keep a notebook available for just this purpose. 

List in point form those things that you are worrying about.  Make note of which of these items you can deal with tomorrow.  Have a decisive plan of action for what you are going to accomplish tomorrow.
 
This will make you feel positive that tomorrow you will take care of certain items on your "worry list".
Make a separate list in your notebook that contains only those things in your life over which you have no control.  Firmly tell yourself that these items are beyond your power. 

Once you have completed your two lists it is time to close the notebook and repeat to yourself that you will not think of these worries until tomorrow. If, during the night, you find yourself thinking about any of the items in either list make a mental note to catch yourself and sternly remind yourself that the covers of the notebook are closed and cannot be opened.

Another technique for keeping daily anxiety and worry out of your thoughts while you try to fall asleep is to keep a daily diary. 

Make sure to include all your worries and fears in your diary along with the events of the day.  The goal here is to actualize your feelings in writing so that you can be free of them in the evening. 

The act of physically writing is the key here to acknowledging that you are worried while at the same time giving yourself permission to rest and deal with these feeling tomorrow.

You can reduce the effects that worry and stress can create for your body by using some of the other methods for achieving relaxation described in this book. 

You may want to consider a combination of soothing music and yoga to clear your mind.  Or perhaps reading quietly will keep your mind from wandering back to the stressful thoughts you had during the day.
 
Once again, the goal here is to relax and prepare you for a night of restful sleep.

Warm Bath

A warm bath an hour or more before bed may help you relax and feel drowsy.  It is important that you don't have your bath right before bed as the warm water will raise your body temperature and have an arousing effect on you rather than a sedating one. 


You need to allow time for your body temperature to lower by bedtime while still remaining relaxed and peaceful.
The warm water will affect your circulatory system and ease your body into restfulness as well as alleviate tension. 
Try adding to the mood of your bath by creating a serene atmosphere:

·    Place candles around the bathtub.
·    Keep the lighting low. 
·    Burn your favorite incense. 
·    Listen to relaxing music.

Add herbs to your bath to induce relaxation.  Tie the herbs in a bag and suspend the bag under the hot water while the bath is filling.  Soak in the bath and enjoy the aroma of the herbs. 
The following herbs are recommended for a relaxing bath:

·    Chamomile
·    Lavender
·    Lime flower
·    Mint
·    Passion flower

Use aroma therapy oils to promote a relaxing bath.  Add four or five drops of the essential oil to your warm bath after the water has been turned off.  The following essential oils are recommended:

·    Chamomile
·    Hops
·    Lavender
·    Neroli
·    Rose
·    Vetiver
·    Ylang-ylang

     Try the following recipe for bath powder and add it to the warm water as the bath is filling.  The combination of honey, milk, and lavender will soothe and relax you.
 
Milk and Honey Bath
Ingredients:
·    1/2 cup liquid honey
·    3 cups powdered milk
·    Lavender buds
Preparation:
Combine all the ingredients in a large bowl and mix well.  Keep the mixture in a tightly sealed jar.  Scoop out a generous amount of the milk bath and dissolve in warm water.   

The goal of a warm bath is to relax you, easing tension and stress.  Try adding it to your bedtime routine using a variety of herbs and essential oils.

Melatonin

Melatonin (5-methoxy-N-acetyltryptamine) is a hormone that occurs naturally in human body.  At night melatonin is secreted by a tiny, pea-sized organ at the center of our brains called the pineal gland to help our bodies regulate our sleep-wake cycles. 

Melatonin regulates the body's circadian rhythm, our internal 24-hour time-keeping system which plays an important role in controlling when we fall asleep and when we wake up. 

Darkness stimulates the release of melatonin and light suppresses its activity in our nervous system.  While our pineal gland is capable of producing melatonin for the entirety of our lives, scientists have observed evidence which suggests melatonin production slows down as we age. 

Scientists believe this is why younger people tend to have less difficulty with sleeping than older people.
In addition to occurring naturally in the body, melatonin has also been synthesized in the laboratory and is available as a supplement without a prescription in health food and drug stores in the United States for several years, but Melatonin is not regulated by any government agency. 

Because it is contained naturally in some foods, the U.S. Dietary Supplement Health and Education Act of 1994 allows it to be sold as a dietary supplement, which do not need to be approved by the Food and Drug Administration (FDA) or controlled in the same way as drugs. 

However, since melatonin products have not been approved by the FDA, their safety, purity and effectiveness can't be guaranteed.

Melatonin has been used successfully in the treatment of many sleep related disorders. 
It is particularly effective in treating delayed sleep-phase disorders, and has also been very useful in treating and preventing jet lag and jet lag’s resulting insomnia.

The proper dosage varies greatly from person to person. Pills are available in a range of doses (commonly from 1mg to 3mg).  It is typically suggested to begin with a small dose (around 1mg) and work your way up to larger doses if necessary.

Melatonin should only be taken at nighttime; it is usually most effective when taken about thirty minutes prior to going to sleep. 

If you are traveling across multiple time zones and wish to use melatonin to counteract the effects of jet lag, you may want to take a dosage prior to getting on your flight and a higher dosage prior to going to bed. 

If you commonly sleep during the night, melatonin should not normally be taken during the day, and vice versa, due to melatonin’s role in adjusting the body's internal clock.

When thinking about using melatonin as a sleep aid there are several issues that everyone should be aware of. 
First, although it is available over the counter and has been used for several years without instances of severe side effects, the use of melatonin has not yet been confirmed to be safe by a regulatory body authorized to do so.  Of particular concern is the lack of information regarding melatonin’s interaction with other medications.

Melatonin is for adult use only.  Not for use by children, teenagers, or pregnant or lactating women.  If you have an auto-immune disease, diabetes, a depressive disorder, epilepsy, leukemia or a lymphoproliferative disorder, or are taking an MAO inhibitor, consult a physician before taking this product. 

Chamomile

Chamomile (Matricaria camomilla) is a common flowering plant that is indigenous to various parts of central and southern Europe (Germany, Croatia, Italy, Hungary, and Slovakia), and northwestern Asia. 
Chamomile is now widely cultivated in the United States, Australia, Argentina, Egypt, and northern Africa.  The dried leaves and flowers are commonly packaged as a tea and can be purchased over the counter in both bagged and loose form.

Chamomile has been used throughout the ages as a very effective sleep aid. It has been administered in a variety of ways including being brewed as a tea and used in a sachet placed underneath a pillow. 
Unlike some herbal sleep remedies, chamomile does not have to be used on a regular basis to be effective as a treatment for insomnia.  It can be used on the spot to provide quick relief for sleeplessness and anxiety.

Chamomile tea, which is made from the dried flowers and leaves of this common plant, is most effective when sipped a half an hour to forty-five minutes before going to bed. 
It has been found that chamomile can be especially helpful in relieving the symptoms of mild insomnia (a.k.a. transient insomnia). 

Chrysin, a flavonoid component of Chamomile, is the chemical attributed to Chamomile’s ability to relieve anxiety and promote sleep.
Chrysin can also be found in Passionflower (Passiflora incarnatus), another plant that has been found to be effective in the treatment of insomnia and anxiety. 

Chamomile is also known to reduce the histamine-based swelling produced by allergic reactions, and is an excellent solution when congested sinuses or food allergies contribute to sleeplessness.
It should be noted that it is not uncommon for Hay fever sufferers who exhibit an allergic reaction to ragweed and its close botanical relatives (such as chrysanthemum and aster) to have a similar reaction to chamomile.
 
Chamomile Tea Recipe (One serving)
Ingredients:
·    1 cup water
·    1 tsp. dried chamomile flowers
·    lemon juice
·    honey
Preparation:
First, bring the water to the boil in a saucepan.   Add the dried chamomile flowers to the water (either directly or using a tea infuser) and boil for thirty to forty-five seconds with the lid on.  Remove tea from the heat and let the flowers steep for another minute.  The loose flowers can then be removed from the tea using a strainer.  Served with honey and a little lemon juice, this tea is a tasty way to unwind after a busy day and its calming properties usually begin to take effect within a half hour of drinking a cup.  For added sedative effect, substitute a few leaves of Lemon Balm (Melissa officinalis) for the lemon juice.   

Lavender

Lavender (L. angustifolia and others) is a shrubby flowering bush indigenous to the mountainous regions of the western Mediterranean and is considered have been first domesticated by the Arabians, then later spread across Europe by the Romans. 

Lavender was brought to North America by the Pilgrims and was one of the first garden plants imported to Australia in the 19th century.  It can be found in abundance in the wild in many parts of the world as well as being garden grown in a sunny, well-drained area, preferably in mildly alkaline soil.      The smaller species will also grow quite easily in well-drained pots.  This popular flowering herb’s essential oil has been demonstrated to depress the central nervous system in a manner comparable to pharmaceutical tranquilizers.

Lavender is very useful and effective in its usage as a sleep aid. In addition to the use of lavender flowers in a brewed tea, it may also used in the form of an essential oil distilled from the leaves, flowers and stems of the plant. 
Lavender oil can be applied topically to relax the muscles or its aroma can be inhaled for a calming effect.  Rubbing lavender essential oil on the feet is a particularly effective method for application, as anything on the feet is absorbed quickly. 

It is widely used in aromatherapy and can be added to bathwater, dispersed in a vaporizer or simply dabbed on a tissue and breathed in.  The essential oil leaves and flowers can also be employed in a sachet underneath the pillow.    
It should be noted that allergic contact dermatitis has been documented in some individuals applying lavender products externally. 

To safely detect an allergic reaction it is always a good idea to do a spot test before administering a full application. 
Also note that not all varieties of lavender are tranquilizing — some, such as Spanish lavender, can have just the opposite effect.
 
Lavender Mint Tea (One serving)
Ingredients:
·    1 teaspoon fresh lavender flowers (or 1/2 teaspoon dried lavender flowers)
·    1 1/2 to 2 tablespoons fresh mint leaves (or 2 teaspoons dried mint)
·    1 cup boiling water

·    Rosemary, lemon balm or lemon verbena, and rose geranium may also be added for an interesting multi-herb herbal tea.

Preparation:
In a teapot or saucepan combine the lavender flowers and mint (either loose or using a tea infuser).  Pour boiling water over the mixture; steep 5 minutes. The infuser can then be taken out or the leaves removed with a strainer.
 
Homemade Lavender Sachet
You will need:
·    Lavender plant (stems, leaves or buds)
·    Lavender essential oil
·    A handkerchief
·    2 needles (1 large to fit 1/4" ribbon and 1 regular size)
·    Thread
·    Ribbon (1/4" wide)

It should be easy to find all the necessary items listed above from your local craft or floral supply store.  You may use lavender harvested from your own plants or order the lavender buds online (just enter “lavender” or “lavender buds” into your favorite search engine to find an online retailer).

Instructions:
1.    Fold handkerchief in half, and then fold it in half again.  You can iron the handkerchief for a crisper look, or simply leave it as is.
2.    Now, sew three sides together using needle and thread (or a sewing machine).
3.    Open the unsown side of the handkerchief and proceed to fill it (like a pillow) with lavender plant pieces and/or buds.  Be sure to use a lot of plant material, but don’t stuff it too tight.  The end result will be a lot like a beanbag. Sprinkle the pieces with lavender essential oil. 8 to 10 drops should be more than enough.
4.    Thread your large needle with 1/4" ribbon and loosely thread to keep the plant materials inside your homemade sachet.
5.    Tie the whole thing off with a knot.
6.    Enjoy your new sachet   

Valerian Root

In the wild, Valerian root (Valeriana officinalis) is found in high pastures and dry heath land.  It flowers in late spring.
The principle components used for medicinal purposes are the roots and rhizomes, which are typically harvested in September and then dried to produce the commonly available herbal product.

Valerian is also known by various folk names: All-Heal, Amantilla, Bloody Butcher, Capon's Trailer, Cat's Valerian, English Valerian, Fragrant Valerian, Garden Heliotrope, Phu, Red Valerian, St. George's Herb, Sets Wale, Set Well, and Vandal Root.

Unlike many other natural herbal sleep aids, to gain the benefits of the effects of valerian root it is necessary to use it on a regular basis, with the full effects coming to fruition slowly and steadily over time. 

It should be used for about one month to produce results.  Regular use of valerian root promotes deep relaxation and sleep.     

Studies suggest that valerian is by far the best natural solution for insomnia and general sleeplessness for most individuals.

Research by P.D. Leatherwood, Ph.D., and F. Chauffard, Ph.D., at Nestlé Research Laboratories in Switzerland, determined that a 450 mg dose of valerian in an aqueous extract is the optimum dose as an insomnia treatment; a higher dose typically results in grogginess without increasing effectiveness, and therefore care should be taken when administering valerian as a treatment for insomnia. 

Furthermore, in 1982 Leatherwood and colleagues performed a double-blind crossover study of 128 subjects, which found valerian root to not only be effective as a sedative for insomnia, but also effective in improving the overall quality of sleep in test subjects.

The effects of valerian on the body are similar to that of benzodiazepine, an active ingredient in Valium™, but without dulling effects or next-day lethargy (it has been suggested that Valium’s name was inspired by valerian, although the two are completely different chemically and should not be confused as being the same or even related). 

Valerian is commonly prescribed as a calming sleep aid and widely recommended for treating anxiety-related sleep problems.

Unlike other commonly prescribed sleep medication, it is entirely nontoxic, does not impair the ability to drive or operate heavy machinery, nor does it exaggerate the effects of alcohol.
It has been documented that valerian can act as a delayed stimulant for some individuals depending on body chemistry.
In the case of certain metabolic conditions, the effect is one of initially calming them down only to cause a surge of energy several hours later – not an effect desired by those interested in using valerian as a nighttime sleeping remedy.
Some professional herbalists suggest taking fresh valerian root extract as opposed to extract from dried valerian, as it is less likely to cause such a reaction.