Re: Sondra/sleep

[Guest guest]

>

>> cathy can you share of other options to sleep then.

>> sondra

Sondra,

Knowing me as you do, I'm sure you can guess that I'm not going to

recommend that you take yet another medication.

Let me just offer you some suggestions that have helped , as well

as friends who have autistic children who were not sleeping well.

went from sleeping about 3 broken hours total per night (never

more than 15-20 minutes at a time) to sleeping soundly for 8-9 hours.

Probably the most significant changes were seen using homeopathic

remedies called tissue salts or cell salts.

This is a great formula that has taken and works very well:

http://tinyurl.com/3w4rvo

You can also add these vitamins and minerals:

Calcium: 1,000 - 2,000 mg daily, in divided doses, after meals and at

bedtime.

Magnesium: 500 mg - 1,000 mg daily.

Vitamin B complex: 100 mg. daily

Extra B5 (pantothenic acid): 50 mg daily

Inositol (another B-vitamin): 100 mg at bedtime

Chamomile, hops, passionflower, lemon balm, ashwagandha and

schizandra (also spelled schisandra) are all herbs that help with sleep.

Drink chamomile tea about an hour before bed. Supplement with any or

all of these herbs as teas, tinctures or capsules.

Rub warm sesame oil on feet and head right before bed. This is an

Ayurvedic sleep remedy and works very well for people with your

constitution.

Essential oils of lavender, German chamomile, sandalwood and ylang

ylang all help with sleep. Put a few drops of lavender oil (or

combination of lavender and any or all of these essential oils) on a

handkerchief or on pillow. Put lavender oil in your bath. Lavender

works very quickly.

Try a mind/body technique for about 20 minutes before bed to elicit

the relaxation response:

1. Find a quiet place and sit in a comfortable position. Try to relax

your muscles.

2. Close your eyes.

3. Choose a focus word, phrase, or prayer that has special meaning to

you, is firmly rooted in your belief system, or makes you feel

peaceful, such as " calm " , " peace " , " The Lord is my shepherd " , etc.

4. Breathe slowly and naturally. Inhale through your nose and pause

for a few seconds. Exhale through your mouth, again pausing for a few

seconds. Silently say your focus word, phrase, or prayer as you exhale.

5. Don't worry about how well you are doing and don't feel bad if

thoughts or feelings intrude. Simply welcome any thoughts with a

sense of friendliness and then return your focus to your word or phrase.

6. As the time comes to a close, continue to be aware of your breathing.

After this you might want to put on a sleep CD you like or use an

ambient sound machine. likes ocean waves and rain sounds to help

her sleep and the natural rhythms help keep her asleep.

Hope this is helpful to you and that you can manage without the

melatonin.