Sleep and Rest Part 2

Causes of Insomnia

1. Stress related to work or family
2. Ailments such as an allergy or cold or painful conditions such as chronic back pain
3. Uncomfortable mattress or pillows
4. Caffeine can remain in the body for up to twenty hours - try avoiding caffeine after lunchtime
5. Cigarettes - nicotine is a stimulant
6. Alcohol - alcohol can disrupt the stages of sleep
7. Medications such as decongestants, appetite suppressants, asthma medications, some pain killers and others
8. Food insomnia - Too much sugar before bed can cause your blood sugar to drop during the night. This causes the adrenal glands to go into action and wakes you up.
9. Low-carb diets can also create a low-blood-sugar reaction.
10. Exercising within three hours of going to sleep
11. A snoring spouse - enough said
12. Hot flashes or menstrual cramps
13. Enlarged prostate - trips to the bathroom
14. Newborn baby in the house
15. Environment - noisy neighbors and their dogs, the room too hot or too cold, bright lights shining through your bedroom window, or traffic noise. Also, clutter and unfinished projects in the bedroom don't produce a restful atmosphere.

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None of the prescription sleep aids are approved for long term use. Dr. Colbert recommends trying one of these remedies as an alternative.

Acceptable Sleep Aids

1. Valerian (herbal remedy) - can be combined with lemon balm and passionflower to improve it's effect
2. 5-HTP - helps raise serotonin levels - check with your doctor if you are taking anti-depressants
3. Calcium and magnesium combination
4. L-theanine - an amino acid found in green tea - it promotes relaxation
5. Melatonin - a hormone manufactured from serotonin and secreted by the pineal gland - often produces less as we age
6. Meditating on the Word of God is also highly recommended. (1 Corinthians 13:4-8, Psalm 1, Psalm 23, Isaiah 26:3)

Other recommendations:

1. Plan to get seven to nine hours of sleep per night.
2. Keep track of your sleeping patterns for a week. (The book contains a one page sleep journal.)
3. Get some sort of aerobic exercise such as brisk walking in the afternoon or early evening.
4. Eat a modest, healthy dinner four hours before bedtime. A light snack (he gives an approved list) is okay.
5. Begin to turn down the lights as bedtime approaches.
6. Avoid action packed movies, television programs, and even the late news. Relaxing music or watch something calming.
7. Turn off the worry and anxiety by thinking of things for which you are thankful. (Make an appreciation list.)
8. Get to bed by 9:00 or 10:00 PM. The sleep we get prior to midnight is the most beneficial. We are designed to sleep when it is dark and wake up when the sun rises.
9. Take a power nap when you can. *Stretch and yawn*

Pillar number three coming soon.