How YOU Can Sleep Better (Part 2 of 3) Natural Sleep Remedies

 

How YOU Can Sleep Better (Part 2 of 3)

Natural Sleep Remedies

 

 

1.Cannabis – There is growing research to show its many benefits for various disorders including insomnia. It’s highly effective in patients with seizures, who fail traditional medical treatments.

Cannabis is a natural anti-inflammatory and natural anxiolytic. It helps people disassociate from pain, trauma, anxiety and depression by releasing “feel good” hormones through the endocannabinoid system.

Since smoking can irritate the lungs, I recommend the liquid tinctures or patches.

In general, I recommend starting with CBD, a non-narcotic, which doesn’t cause sensations of euphoria, and may help with insomnia[1]. If CBD doesn’t work, THC can be added, which can cause euphoria. Start low and go slow. And if by accident one takes too much THC, it’s narcotic effect can be countered with higher levels of CBD.

Cannabiniol (CBN) is a type of cannabis that helps with STAYING ASLEEP (think of N for nighttime!) The OTC CBD and CBN are hemp derived. As with any supplement OTC, it is imperative that you get a reputable brand and I recommend speaking with an informed doctor for dosage, and if it’s right for you. I am happy to help you, if you need assistance.


2.Magnesium-
A. Mineral involved in over 300 reactions in the body.
B. Great for sleep https://www.healthline.com/nutrition/magnesium-and-sleep
C. Calms the nervous system (Great for anxiety and depression)
D. Natural muscle relaxer
E. Supports good bone and muscle strength
F. Helps to Increase energy

G. Suggest magnesium glycinate as its gentler on the stomach.

3.Lemon balm a.k.a. Melissa- comes from the Mint family and was used as early as the Middle Ages. Research shows it helps to promote sleep, and reduce anxiety and depression, as well as reduce symptoms of indigestion (including gas and colic).[2]

4.Lavender essential oil. I have a patient who loves putting a drop on her pillow and my other patient diffuses it in her classrooms and have found the kids to be much calmer.

5.Melatonin as a sleep aid is primarily beneficial in shift workers and those suffering with jet lag[3]. Blue light from screen time can diminish our melatonin, which is a natural hormone our body produces to help us sleep. You can check your levels with Dr. Gold if you’re interested.

6. Exercise- a wonderful work out can help relieve stress and give you a good night’s sleep. So don’t forget to MOVE Daily for at least 10 minutes, 3 times a week.

7.Meditation- I find calming the mind is a wonderful way to let go of stress and relax. Calm or insight timer are nice apps. You can also check out my YouTube channel Dr Gold Fun Yoga and find videos to help you sleep better.

Remember meditation can be done anywhere and in any position i.e., walking, sitting etc. You can do it with Relaxing music or a mantra, or in complete silence. YOUR CHOICE!  It does not have to be in a seated cross legged Lotus position.

Consider meditating at least 10 minutes a day, 3 times a week (the research shows benefit as you work up to 30 minutes twice a day.)[4] It’s miraculous really!

Functional Medicine Testing are also a good idea as they are early detection markers. They can evaluate your gut, heart nutrient status, hormonal levels, check for allergies and toxicities along with routine testing, to make sure you’re not missing some underlying condition.

Remember not sleeping is a symptom, NOT a diagnosis! Everyone has a right to good sleep!

Stay tuned for our next blog on Improving Sleep Hygiene.

 

Sweet Dreams 😊

What I tell my nieces:  Good Night. Sleep tight. Don’t let the bed bugs bite and if they do, you hit them with a shoe and then they cry Boo Hoo Hoo!

With warmest wishes,

Dr. Gold

P.S. Please share your natural sleep remedies and any catch phrases for bedtime.

 

Dr. Gold is the proud owner of Dr. Gold’s Optimal Living Institute and author of 7 Habits of Extremely Happy People. She is a board-certified family medicine and holistic medical doctor and teaches yoga and laughter yoga. Dr. Gold has been in practice for over 20 years. 

 

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Become Happy, Healthy and Strong!

1.       Patient focused – Dr. Gold is a compassionate listener and spends time with her patients (average appointment is 1 hour). Her goal is to treat the ROOT CAUSE of their problem(s) and get them well LONG TERM. Don’t take her word for it. Check out her testimonials on her website: DGoli.com

2.       Percentage of proceeds goes to Charity (Charities that have been donated to so far include Feeding America, UNICEF, The Alzheimer’s Foundation of America, The Crisis Center of Tampa Bay, The Humane Society, Big Brothers Big Sisters, Malala Fund (working for a world where all girls can learn)

3.      Environmentally conscious: Use real cups for water, plates and silverware and cloth napkins, all natural cleaning products and recycles (the office minimizes paper waste).

 

4.       Dr. Gold specializes in helping women over 40 to get stronger, healthier and happier. Often, they are busier than ever working, managing a household, being a caretaker, that their health needs get neglected. She helps them realize that to prioritize their own health, is to ensure that they can take better care of everyone else and feel so much Better!

 

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[1] https://www.health.harvard.edu/blog/cannabidiol-cbd-what-we-know-and-what-we-dont-2018082414476

[2] https://www.mountsinai.org/health-library/herb/lemon-balm#:~:text=Lemon%20balm%20(Melissa%20officinalis)%2C,%2C%20as%20well%20as%20colic).

[3] https://www.timeshifter.com/jet-lag/melatonin-for-jet-lag-type-dose-timing

[4] https://well.blogs.nytimes.com/2011/01/28/how-meditation-may-change-the-brain/