Natural Awakenings Twin Cities November 2019

In reality, going to bed is the
best me-time we can have.
~Cindy Davies
CHASING ZZZZZs
How to Put Insomnia to Rest
Ljupco Smokovski/Shutterstock.com
by Marlaina Donato
Tossing and turning most of the
night while obsessing about the
need for sleep is a torture we all
go through every now and then, but for
the 40 percent of Americans dealing with
current or chronic insomnia, it can be a
regular nightmare. In fact, 50 to 70 million
adults in the U.S. suffer from some
form of sleep disorder, according to the
American Sleep Association.
The causes are multi-faceted: stress,
pharmaceutical side effects, hormonal
imbalances, chronic pain, anxiety and
too much caffeine all fuel the insomnia
loop. Add to that the overstimulation
from 24/7 technology, social pressures and
unresolved emotional pain, and it’s easy to
see why long, hard, sleepless nights have
become a worldwide epidemic.
The effects are profound. Compromised
sleep not only leads to decreased
quality of life, malnourished relationships,
a heightened risk of accidents and inferior
job performance, but also lowered immunity
and chronic inflammation, raising the
odds of heart disease, stroke, high blood
pressure, weight gain and diabetes. About
90 percent of people diagnosed with depression
also experience sleep deprivation,
and many antidepressant medications can
disrupt the ability to fall asleep and dream.
However, a number of natural and
holistic approaches can provide lasting
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results without undesirable side effects.
Along with tried-and-true methods like
acupuncture, therapeutic massage and
changes in diet and exercise, the National
Sleep Foundation recommends mindful
breathing and meditation. New options
are emerging to help foster quality sleep,
including cognitive behavioral therapy
(CBT), non-psychoactive CBD oil and
lifestyle changes supporting a healthy
circadian rhythm.
Body and Mind,
a Tangled Web
Psychological, emotional and physical
health all play a role in our ability—or
inability—to get a good night’s rest.
“Not sleeping well is a sign of a deeper
imbalance that needs to be addressed.
So, if we’re masking the problem with
medication, the underlying cause remains
unaddressed,” says Elina Winnel,
a sleep coach who works online with
clients at TheSleepExpert.com. “Insomnia
is a complex issue that has psychological
components, but is also affected by deeper
mechanisms, including an imbalance
between the two main branches of the
autonomic nervous system.”
The intricate connection between
emotion and sleep-robbing stress hormones
explains why insomniacs are often caught in
an undertow of racing thoughts and preoccupations.
Says Winnel, “Stress has become
the norm, and most people don’t even realize
they’re in that state. This produces stress
hormones and can prevent the natural
process of sleep from occurring.” Stress also
depletes vitamin B and magnesium levels
necessary for quality sleep, she adds.
Cindy Davies, owner of the Holistic
Sleep Center, in Ferndale, Michigan, has
similar views on the role emotion plays in
troubled sleep patterns. “We’re chronically
suppressing our feelings throughout the
day. Our inability to address these emotions
culminates in a night spent in bed awake
with fears and worries,” she says. “Pushing
ourselves to the point of exhaustion can
help defend ourselves against dealing with
feelings or memories, but impairs our ability
to sleep restfully or restoratively.”
Resetting Inherent Rhythms
Circadian rhythm, our biological clock, is
a cellular marvel that is affected by light
and internal changes in temperature.
Stephanie Silberman, Ph.D., a licensed
psychologist in Ft. Lauderdale, Florida,
and Fellow of the American Academy of
Sleep Medicine, explains that it’s helpful
to have a circadian rhythm aligned
with societal norms so that we’re sleepy
at bedtime and active during daylight
hours. “When a person’s circadian rhythm
is delayed, they will have trouble falling