Natural Home Remedies and Insomnia

It has been some time since I wrote about natural home remedies and insomnia. It seems a good time to talk about insomnia now, with so many people facing higher and higher levels of stress every day.

Insomnia is generally considered a symptom rather than a disease, and stress is one condition that can produce insomnia.

Insomnia is defined as difficulty in falling or staying asleep, the absence of restful sleep, or poor quality of sleep.

There is a good article from MedicineNet.com on insomnia, which talks about some of the causes, and possible treatments:

"The most common causes of insomnia are:


medications,
psychological conditions (for example, depression, anxiety),
environmental changes (travel, jet lag, or altitude changes), and
stressful events or a stressful lifestyle.


Insomnia can also be caused by poor sleeping habits such as excessive daytime naps or caffeine consumption and poor sleep hygiene.


The National Center for Sleep Disorders Research at the National Institutes of Health estimates 30%-40% of adults report some symptoms of insomnia each year, and about 10%-15% report they have chronic insomnia."

The article on MedicineNet also lists some medications, both over the counter and prescription medications that may contribute to insomnia. You can read the full article here: Sleep Aids.

As a long time herbalist, I disagree with the statement from this article "the safety or effectiveness of these products has not been documented" with relation to Valerian.

Valerian is a natural remedy for insomnia that has been used at least since the time of Hippocrates. To say that its safety or efficacy are in question is to ignore centuries of use. There is no pharmaceutical insomnia treatment with as long a record of safe and effective use.

Many of the studies I have seen have used a water extract of valerian; herbalists know that an alcohol extract is more effective. Also, many studies have still observed improvements in insomnia after taking valerian.

Here are some reports from the National Institute of Health's (NIH) fact sheet on Valerian:
(They are discussing three studies which they rated as 5 out of 5 in a rating of the quality of the study)
The first study: "Compared with the placebo, the valerian extract resulted in a subjective improvement in time required to fall asleep (more or less difficult than usual), sleep quality (better or worse than usual), and number of nighttime awakenings (more or less than usual).This result was more pronounced in a subgroup of 61 participants who identified themselves as poor sleepers..."

The second study: "The 450-mg test sample of valerian extract reduced average sleep latency (defined as the first 5-minute period without movement)from about 16 to 9 minutes, which is similar to the activity of prescription benzodiazepine medication (used as a sedative or tranquilizer)."

The third study: "...examined longer-term effects in 121 participants with documented nonorganic insomnia...After 28 days, the group receiving the valerian extract showed a decrease in insomnia symptoms on all the assessment tools compared with the placebo group. The differences in improvement between valerian and placebo increased between the assessments done on days 14 and 28."

And a more recent study called Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial, concluded: "Valerian improves the quality of sleep in women with menopause who are experiencing insomnia. Findings from this study add support to the reported effectiveness of valerian in the clinical management of insomnia."

You can read about the first three studies here: Valerian Fact Sheet

The more recent study can be read here:  Valerian and Postmenopausal Women

Mushrooms and Breast Cancer Risk

I was reading the current issue of Prevention magazine, November 2010, and found a little piece of information that relates to a previous post about mushrooms and boosting the body's immune system, (Boost Your Immune System Naturally ), so I wanted to share the information here.

According to Prevention magazine, you can reduce breast cancer risk 64% just by eating a white button mushroom every day.

I am not sure what their source is, but it seems like a painless, economical and delicious  way to reduce breast cancer risk, so I am happy to pass on the information. (The reference was on page 43 of the November issue.)

Boost Your Immune System Naturally

I get asked frequently about natural ways to boost the immune system. There are many herbs which have shown at least some tonifying effect on the immune system, including Echinacea, Astragalus, Garlic, and Ginseng, I will write about them soon.

Some of my personal  favorites for giving the immune system a boost are mushrooms. Mushrooms are a great low calorie addition to any diet, and have many health benefits, including helping to reduce chronic inflammation.

But there are several varieties of mushroom which have  been held in extremely high regard as immune system tonics for centuries, including Shiitake and Reishi mushrooms.

Shiitake mushrooms are widely available fresh or dried, and found in most supermarkets and health food stores. (They are my personal favorites from a taste standpoint.)


Shiitake mushrooms are delicious added to stir fries, soups, stews, and sauces; pretty much anywhere you would use any other type of mushroom. The stems are extremely woody, so use only the caps in cooking.

Japanese studies have shown that Shiitake mushrooms boost the immune system, as well as inhibit viral replication, two activities which make Shiitake a great addition to your diet. Research in Japan has also developed a cancer treatment based on Shiitake mushrooms.

Reishi mushrooms are immune boosting powerhouses. At one time, these mushrooms were extremely rare, and prohibitively expensive, because they were only found growing in high, remote mountains. The technique to grow Reishi mushrooms was discovered only relatively recently, which has made them much more affordable, you no longer need to be the Emperor of China to afford them.

Reishi mushrooms were thought to increase longevity and so were highly prized..

Modern research has shown them to be high in immune boosting phytochemicals, and to improve production of lymphocytes (lymphocytes are a type of white blood cell, and an important part of the body's defenses against infection). Reishi also seems able to modulate immune response, (this means it can strengthen a weakened immune response, and lessen an overactive immune response), and helps some allergy sufferers get relief from their symptoms. Reishi also seems to have some anti-cancer properties, and is a part of a number of commercially available preparations said to protect the immune system of patients undergoing radiation or chemotherapy as part of a cancer treatment regimen. (If you are being treated for any medical condition, please check with your doctor before using any herbal supplements.)

Reishi mushrooms don't seem as widely available as Shiitake mushrooms, although most local health food stores carry several varieties of prepared Reishi supplements, as powders, capsules and extracts, as well as an instant tea concentrate. It's a useful supplement anytime you feel your immune system needs a boost.

I'll have more to say about natural ways to strengthen the immune system in upcoming posts.

Helpful Websites for Food Allergy Information

A reader asked me for some information about a food allergy. I have not done any recent research about food allergies, but I found some websites that may be helpful. I have included a list of links below:

Mayo Clinic on Food Allergies

Food Allergens Information

National Institute of Health Food Allergy Portal

Food Allergy Myth Buster

Tips for Coping With Food Allergies

Help Kids Understand Food Allergies

And here is a cookbook to check out:
The Whole Foods Allergy Cookbook

A Natural remedy for Both Diarrhea and Constipation

There is a natural remedy that treats both constipation and diarrhea. It is readily available and safe for all age groups, and also tastes good. There are many varieties available, to please any taste.

What is this wonder remedy? The apple.

Apples have been used medicinally at least since the days of the Romans, who used them to treat diarrhea.

Apples contain a soluble fiber called pectin. Pectin occurs in most fruits, and is a big part of the reason fruits are healthful. Antioxidants, including polyphenols, and vitamins and minerals, etc.also are part of the health benefits of fruits, but pectin affects the digestive system in a particular way that I want to mention here.

Pectin acts as a stool softener and laxative , so it is very useful for constipation. Apples contain sorbitol, a natural fruit sugar, which has some natural laxative properties.


Pectin is a key ingredient in many popular over the counter anti-diarrheal remedies. Bacteria in the intestines convert the pectin into a protective coating which soothes the intestinal lining, which can be irritated by the microorganisms which cause diarrhea.

We've heard since we were children that an apple a day kept the doctor away; I don't know if that is true, but eating apples regularly is a good way to keep your digestive system healthy, and they are delicious!

Is There a Natural Way to End Snoring?

I was recently asked if I knew of a natural way to end snoring, by a friend, who said his wife's snoring kept him awake hours on end.

I told him I did not have any remedy that I could personally endorse, but had read that some people have some success sewing a tennis ball into the back of pajama tops. The theory is that it keeps the person from sleeping on their back, which is the most common position for snorers. I have never personally tried it, but told him it was worth a shot, if he could get his wife to go along with it.

I recently came across a website Banish Snoring! which claims to offer a natural two step solution to snoring. I have not personally tried their product, but it is sold through Clickbank.com, so it comes with a money back guarantee. If you try it and it does not work, simply contact clickbank.com for a full refund. I have sent the URL for the Banish Snoring website to my friend, if he tries it, I will report back here.

Is There A Natural Remedy for Swine Flu?

As the media whips up the hysteria about swine flu, I am asked this question more and more. My response has several parts.

First, I tell people that if they think they have swine flu, or any medical problem, they should consult a doctor. And that is true for readers of this blog, I am not a doctor, the information I offer is not a substitute for qualified medical care. If you think you have a health problem, please see your doctor.

Secondly, I suggest that it is better to try to prevent getting sick in the first place, and there are some common sense recommendations that help.

The first is one you probably heard from your mother, wash your hands frequently, with soap and warm water. It is one of the best ways to reduce the spread of germs.

Next, getting adequate rest is important. If you are not sleeping enough, your immune system will not function optimally, making you more susceptible to getting sick. Make sure you are sleeping enough to let your body recover from the day's stresses.

Eating a varied and nutritious diet also helps. Foods rich in vitamin C and/or quercitin (a bioflavinoid, which is a good antioxidant and anti inflammatory) especially seem to support the immune system, including apples, blueberries, onions, buckwheat, green tea, and garlic, to name a few. Eating a wide enough diet to ensure your body is receiving adequate nutritional support is important. (Consult your doctor, or a dietitian, if you need help to determine what an appropriate diet is for you.) Include a variety of fruits and vegetables every day, preferably locally grown and seasonal. Some research suggests that taking supplemental vitamin D also supports your immune system, and it may help, but I don't have any experience with the supplement myself. You may want to check with your doctor about this.

Do what you can to support your immune system, and you are less likely to become ill, and to recover faster if you do become sick.

When I get the flu, I usually let it run its course, making sure to get as much rest as possible, and drink plenty of fluids (usually tea, herb tea, or broth); if I feel I need to take something more, I use a homeopathic remedy called Oscillococcinum, which is usually available in health food stores, and even grocery and drug stores. I find that it helps most if you start taking it at the first signs of symptoms.

My strongest advice about swine flu is to remember that media thrives on sensationalism, and generally blows things far out of proportion. Take some common sense precautions, get enough rest, eat well; and take the media stories with a very large grain of salt.

Red Bush Tea

Red bush tea comes from a South African plant called Rooibus, (Aspalathus linearis is the botanical name.)

(The drink made from steeping the rooibus leaves is not a real tea, since tea is made from the leaves of the Camellia family of plants, which give us green tea, white tea, black tea, oolong tea, etc.; but using the term "tea" to describe infusions of other plants is generally understood, so I will use it here.)

The leaves of the Rooibus plant are green, but they turn red when they have been bruised and allowed to dry in the sun. This natural fermentation is the traditional way rooibus leaves are processed. After fermentation, the tea brewed from the leaves becomes very red.

Some of the benefits of drinking green or black tea lie with their high content of antioxidants which can bind to free radicals in the body to help prevent oxidative damage to body cells. Some of these antioxidants are polyphenols including catechins. But tea has a drawback, if you are sensitive to caffeine.

Rooibos is also a good source of antioxidants and polyphenols, but has no caffeine.

Rooibos also has a very low tannin content, so it brews a very smooth tea, and has a sweet, mild flavor.

Rooibos has been used as an herbal remedy for a long time, it is safe enough to use in infants, and has been used to settle colicky infants, and as a wash to treat diaper rash. In Japan, it is also used as a natural remedy for acne, both as a topical application, and taken as tea.

Researchers have found that rooibos decreases histamine production, and is also rich in quercetin, a natural anti-inflammatory. Regular consumption may help allergy and hayfever problems.

Rooibos tea soothes the digestive system, helps digestion, and improves the appetite, and is often recommended for digestive discomfort.

Drinking rooibos calms the nervous system, and helps relieve insomnia, and soothes nervous tension and irritability.

Rooibos contains natural fluoride, and many other trace minerals.

Rooibos can be brewed the sams as regular tea, but can be steeped longer without becoming bitter because of the low tannin content. Since it is naturally caffeine free, it can be enjoyed all day, even by those who are sensitive to caffeine.

Rooibos is widely available, most grocery stores carry several varieties, generally in the same aisle as regular and herbal teas.

Chocolate: A Natural Remedy for Coughs

I was doing some reading recently, and came upon an interesting statement. It was a claim that dark chocolate was as effective a cough suppressant as most over the counter cough remedies, or even codeine.

I have not used dark chocolate this way, but I was very interested, since I am quite fond of dark chocolate. (Actually, my wife says I am a chocoholic.)

I have written before about the health benefits of chocolate, see this post: More Good News About Chocolate, but was unaware of this use for chocolate. So I did some further research.

I found that chocolate contains many constituents, including an alkaloid called theobromine. Theobromine is considered a broncholytic agent, which means it helps relax or expand the bronchial passages. So it seems that it could help reduce coughing.

All chocolate contains theobromine, but the darker the chocolate, the higher the concentration. If you want to try chocolate as a natural cough suppressant, I recommend using the darkest (highest cocoa percentage) chocolate you can find, also the highest quality chocolate available. (Stay away from products with "chocolate flavor" as they may contain little actual chocolate.)

I am not certain of the optimal dose, the original article mentioned a very small dose, 450mg (which is less than half a gram, and there are just over 28 grams in an ounce, so the original recommendation is far less than a mini-chocolate bar.)

I do believe that starting with the smallest possible dose that is effective is the best practice with any natural remedy, so the 450 mg dose is a good place to start.

I will try dark chocolate next time I feel a cough coming on, and I invite anyone else who is interested to join me. Let me know how it works for you.

A Natural Remedy for Allergies

Flavonoids are a group of plant chemicals with many health promoting benefits. One flavonoid of special interest as a natural remedy for allergies is quercetin.
Quercetin acts as an antioxidant and helps protect the body against the damaging effects of free radicals. Quercetin is also a very effective antihistamine. Unlike many allergy medications, quercetin acts on the cells that produce histamine, and does not cause drowsiness as many over-the-counter antihistamines do. Quercetin also inhibits the production of leukotrienes, which are another class of pro-inflammatory molecules in the body.
Quercetin seems to be more effective when combined with bromelain, a natural enzyme found in pineapple. Bromelain has anti-inflammatory and anti-allergy activity, but also increases the absorption of quercetin.
Many fruits and vegetables, especially citrus fruits, apples, onions, and parsley are good dietary sources of quercetin. Green tea, olive oil, bilberry, blueberries, blackberries, and red wine are all rich in flavonoids, including quercetin.
Quercetin is available as a supplement, often packaged with bromelain. Taking either a quercetin supplement, or including more quercetin rich foods in your diet, can make allergy season less stressful.
Click this link to read more about Natural Remedies for Allergies.

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Natural Help for Rheumatoid Arthritis

A study of rheumatoid arthritis patients conducted at the Charite University
Medical Center in Berlin, showed patients made significant improvements in
their condition, after using capsules made of rose hip powder for six
months.
Professor Stefan Willich, who co-led the study, said "Rheumatoid arthritis
is one of the most difficult medical conditions I'm aware of. It's a tough
disease which makes it all the more remarkable to find such beneficial
effects from this natural remedy."
Half of the patients were treated with a rose hip remedy called LitoZin,
which is made from rose hips, while the other half received a placebo.
Both groups continued taking their usual medication. The group taking the
rose hip remedy saw significant improvements in pain and discomfort, but
there was no change in the group taking a placebo.
Experts hope to conduct more extensive trials to see if the results are
confirmed, and to see if there are any side effects to the rose hip powder.

A Valentine's Day Treat

It's Valentine's Day again, so today's post isn't really a remedy, (although it does have dark chocolate, with lots of health benefits.)

It is a very enjoyable to get some anti oxidants and flavonoids, as long as you are willing to consume the calories.

To make this Valentine's Day Treat, (two servings) start with 4-6 ounces of dark chocolate, the best quality you can get. You can use chocolate chips or a block or bar of chocolate, but I don't recommend baker's chocolate. Semi sweet,bittersweet, and high cacao content chocolate all work well. Experiment and find what you like best.

If you are using a block of chocolate, first chop it in to smaller pieces. Use a serrated knife, otherwise the blade will get dull very quickly.

Then you need to melt the chocolate. I use a double boiler, with water in the bottom set at a gentle simmer; or you can use a microwave, it only takes 15-30 seconds in most microwaves. You want the chocolate to be very soft and smooth. (If you don't have a double boiler or microwave, a Pyrex measuring cup set in a few inches of very hot water will do, stir the chocolate until it melts. Do not use a plastic or non Pyrex glass cup for this as it may shatter or melt.)

While the chocolate is melting, warm 8-12 ounces of milk (1-1 1/2 cups) to not quite boiling. Or if you want real decadence, make it cream or half and half.

When the chocolate is melted, slowly stir in the warm milk or cream. Pour into two mugs, garnish with a dollop of whipped cream or a shake of cinnamon. Sit back and relax, sip and enjoy the taste of REAL hot chocolate. (I included measurements as a starting point, if you like a stronger chocolate taste, increase the chocolate, or decrease the milk or cream; if you like a more dilute taste, increase the milk or cream.)

Enjoy!

A Natural Remedy for Herpes?

I was asked recently about a natural remedy for herpes.

Unfortunately, I don't know of any cure (natural or pharmaceutical) for herpes, but there are some natural options for symptomatic relief.

Stress is often a trigger for outbreaks of herpes, anything you can do to help manage or reduce stress may help. (Yoga, biofeedback, and meditation are just a few options that offer alternative ways to help your body cope with stress.)

Keeping your immune system functioning well may also limit outbreaks, there are a number of herbal remedies which have traditionally been used as immune system tonics. Some of these immune tonics are garlic, echinacea, astragalus, reishi, and ginseng.

To hasten the healing of a cold sore (or pimple, also), my favorite natural remedy is simply a tea bag. Green or black, it doesn't matter. You need to dampen the tea bag with warm water, and hold it over the sore or pimple, for a few minutes, several times daily.

More Uses for Cranberry

I recently talked about Cranberry and its effect on HDL levels.

Cranberry is probably more widely known as a natural remedy for urinary tract infections. It seems to help by both making the urine more acidic, and preventing bacteria from clinging to the interior of the bladder.

Cranberry is a good source of Vitamin C, and also contains some B vitamins, as well as A and E.

I have seen some authors who have listed Cranberry as having anticancer properties, but I do not have any experience using it this way. If in fact it helps prevent cancer, that is a bonus; Cranberry is a good addition to the diet to help get the recommended daily serving of fruits and vegetables.

The big caution I would add is that a lot of cranberry products on the market are primarily sugar, and not as beneficial as real cranberries or unsweetened juice. Since they are very tart, and many people are unable to eat them unsweetened, a little honey or stevia (Stevia is available in many health food stores, even some grocery stores, it is a natural product much sweeter than sugar, with a very low calorie count.) may help.

A Natural Remedy That Improves HDL

Cholesterol is much discussed in advertisements; many pharmaceutical companies talk about it as if it is the greatest threat to human health in the world. And they have the perfect drug to lower your cholesterol levels.

But the advertisements seldom mention the fact that cholesterol is absolutely essential to human life. Cholesterol is both a major part of the membrane which surrounds every cell in the body, and it is essential for the body to synthesize certain compounds, including bile acids, natural steroids, and vitamin D.

Cholesterol is synthesized in the body, primarily in the liver, and is also ingested along with many foods.

Cholesterol needs to attach itself to certain proteins in order to circulate through the blood stream; these are the lipoproteins. There are two types of lipoproteins that are important: Low-density lipoproteins, usually abbreviated as LDL, and High-density lipoproteins, or HDL.

These lipoproteins are important because they function differently as transporters of cholesterol. Cholesterol which is attached to LDL is the type which builds up in the blood vessels, these deposits (or plaque) lead to atherosclerosis, and limit the circulation of the blood by narrowing and stiffening the walls of the blood vessels.

On the other hand, HDL seems to transport excess cholesterol back to the liver where it is broken down and excreted.

The ratio of LDL to HDL is important. (An easy way to remember which is which is L for lousy, and H for healthy.) Many doctors are recommending that patients increase the HDL levels and decrease the LDL levels.

There is an inexpensive, safe, natural remedy that increases the HDL levels, cranberry juice. Studies have shown drinking just 8 ounces a day produced a significant increase in HDL levels. (Make sure what you are drinking is cranberry juice, not a cranberry flavored blend of juices, or flavored sugared water; you may need to go to a health food store to find real cranberry juice.) Unsweetened cranberry juice is very tart, and definitely an acquired taste, if you need to sweeten the juice to drink it, be aware of the extra calories, or the health effects of artificial sweeteners.

The great thing about this natural remedy is the lack of side effects, and low cost.

A Natural Remedy for Nighttime Leg Cramps

I was asked recently about a natural remedy for nighttime leg cramps.

First, if you have frequent or persistent nighttime leg cramps, you should consult with a health professional, as they may be a symptom of a more serious condition.

There are many potential causes of leg cramps, including dehydration. Sometimes being sure you drink enough water will prevent a re-occurrence of cramps.

A simple, and generally effective, natural treatment for leg cramps is to pinch your upper lip below the nose (about half way between the lip and nose) and hold pressure for 5-10 seconds, and repeat several times, until the cramp relaxes. I find this to be effective about 3/4 of the time. It is easy to try and has no side effects (unless you bruise easily, then you may see some bruising), and can easily be done with no need for any equipment, and need to even get up out of bed.

That was the advice I offered, try it and see if it helps.

More Good News About Chocolate

Research has turned up some more good news about chocolate. Many people have heard that dark chocolate has similar health effects as red wine, without the alcohol, and have felt less guilty about indulging chocolate cravings as a result.

It seems that dark chocolate has a similar effect as aspirin on platelet clumping. Aspirin reduces platelet clumping, and has been recommended to many people to reduce their chances of developing a blood clot, which could block a blood vessel, and might cause a heart attack or stroke.

Dark chocolate seems to have a similar effect on platelet clumping, perhaps due to one of the many phytonutrients (a big word that means plant nutrients) naturally contained in cocoa beans.

Eating a little dark chocolate (one or two pieces of a good quality chocolate) every day could be a delicious way to protect your health. Look for high cacao content, and low butter and sugar content; this will maximize the benefit, and minimize the calories consumed.

Natural Remedies for Insomnia 3

There is an amino acid called tryptophan, which is helpful as a natural remedy for insomnia. It is one of the essential amino acids, meaning it must be added to the body through the diet, because the body does not produce it. (Amino acids are the building blocks of protein.)

Tryptophan received some very bad press as a result of some contaminated supplements which caused a blood disorder, and was banned by the FDA. The ban has been lifted and supplemental tryptophan is again available as an amino acid and as 5-HTP (5-Hydroxy L-trytophan).

There are some foods which are good sources of tryptophan, and I would add some of these to my diet in the evening before I purchased a supplement. ( I don't think there is anything wrong with using supplements, but I prefer to use whole foods when possible. Taking an essential amino acid supplement for an extended period may cause an imbalance in the body; it may help to take a complete amino acid supplement at a separate time.)

Turkey is the most well known source of tryptophan. Tryptophan is one reason many people feel the need for a nap after Thanksgiving dinner.

Other food sources of tryptophan include: bananas, dates, figs, milk and yogurt, tuna and walnuts.

If you are suffering from insomnia, try adding a light snack of one or several of these foods in the evening before going to bed. (Don't overdo it, though; it's hard to sleep if you have to digest a large amount of food. Moderation is the key.)

Natural Remedies for Insomnia 2

I mentioned some natural remedies for insomnia in my last post.

I failed to mention the natural remedy I always try first if I have trouble sleeping: Deep Breathing and Progressive Relaxation.

Don't worry, it's not as complicated as that may sound, I will explain what I do if I am having trouble falling asleep, or if I awaken at night and have trouble sleeping.

I start by lying in a comfortable position, and just easily stretch my arms and legs out, trying to tense every muscle in my body, as I breathe in. Then, as I breathe out, I let go of all the tension with one big sigh. Then, I start to become aware of my right foot, and imagine that foot becoming very warm and heavy, and very relaxed. Then I let my awareness move slowly into my leg, imagining that same warm, heavy, relaxed feeling filling my leg,up to the knee, then through the thigh and up to the hip. Then I repeat the exact same steps for the other foot and leg.

After relaxing both legs, I move to the fingers of my right hand, again imagining them becoming warm, heavy and relaxed; and just like the legs, I imagine that same feeling spreading through my hands and forearms and upper arms to the shoulder. I repeat the same steps for the other hand and arm.

After relaxing both legs and arms, I imagine that same warm relaxed feeling pouring down through my spine, and filling my abdomen, relaxing all the muscles and organs of my abdomen and lower back. Then I imagine that warm , heavy feeling spreading up my torso to my chest and upper back making everything feel very warm, heavy and relaxed. Then i imagine the relaxing feeling moving up through my neck, relaxing the muscles as it goes. I imagine the feeling of relaxation flowing across my head and scalp and down through my face.

I almost always fall asleep before I get through relaxing my abdomen and lower back.

If you try this and don't fall asleep immediately, don't give up. I have been practicing these techniques for many years, and respond very rapidly to the images of warmth and relaxation. If you have never done any kind of progressive relaxation technique before, you may need to repeat the steps a few times before you fall asleep.

This is one case where practice will improve your results very quickly.

Natural Remedies for Insomnia

I recently read a newspaper article discussing natural remedies for insomnia.

The article included several different recommendations: melatonin, valerian and hops. It went on to discuss each of the recommendations individually. I had no problem with the actual recommendations, although I have no personal experience with melatonin, so I do not recommend it's use. I use and recommend valerian and hops for occasional insomnia, and find them quite helpful. See my post at The Herbal List for more about Valerian and Hops.

I did have a problem when the article writer described melatonin as an" herbal remedy." While both valerian and hops are herbal remedies, melatonin is not. Melatonin is in fact a hormone, naturally produced in the pineal gland, which regulates the wake/sleep cycle, among other things. This is what makes it helpful in cases of insomnia. It is generally available as a synthetic supplement, sometimes derived from pineal glands of beef cattle.

While melatonin may be found in plants, it is at very low concentrations. There is no melatonin herb.