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The Doctors Book of Home Remedies II: Insomnia

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Insomnia

You think you've got insomnia problems? Pity poor Mrs. Socrates. Seems Mr. Socrates, the famed philosopher, had so much trouble getting shuteye that he would keep his wife up all night--every night--expounding his views on the nature of the universe. That is, until one night when she took revenge--by dumping the contents of their chamber pot (the ancient Greeks' version of a toilet) on his head.

That, no doubt, led to further philosophic discussion.

Why are we telling you this? Because if you're cursed with insomnia, you might take some solace in knowing that at least you're in good company. You're sharing this ailment (along with the late, late show) with some 120 million other Americans--among them many hard-driving achievers who can't sleep well because their minds continue to stay active long after their bodies punk out.

If you're among them, don't lose sleep over losing sleep. Here's what you can do to make sure you rest soundly.

Take a whiff of lavender. Many people can't fall asleep because they can't relax. But certain smells have been proven to induce a deep sense of relaxation, which can help some people get the shut-eye they need. "A lavender fragrance, for instance, is very effective at inducing a more relaxed state," says Alan R. Hirsch, M.D., a psychiatrist and neurologist who heads the Smell and Taste Treatment and Research Foundation in Chicago. "Other aromas that work very well at lowering stress include spiced apple dishes and other baked desserts as well as the aroma of the salty air of the seashore."

Switch to linen sheets. Researchers at the University of Milan in Italy report that people who sleep on linen sheets fall asleep faster and wake up in a better mood than those using cotton or other fabrics. The researchers believe it may be because linen sheets feet different against the skin and disperse body heat better than other fabrics.

Get a heating blanket (with a timer). "Using a heating blanket will help you get to sleep by relaxing the muscles and increasing brain temperature--two factors that induce sleep," says psychiatrist Henry Lahmeyer, M.D., professor of psychiatry and behavioral sciences at Northwestern University Medical School and co-director of the Sleep Program at Northwestern Memorial Hospital, both in Chicago. "But if you use the blanket all night, you will probably wake up early in the morning. So if you're going to use a heating blanket, use one with a timer, so it will shut off just after you fall asleep."

Say no to nightcaps. "Alcohol does help people get to sleep, but its sleep inducing effects wear off very quickly. Often people who have taken a nightcap wake up in the middle of the night and then cannot get back to sleep," says Alex Clerk, M.D., director of the Sleep Disorders Clinic at Stanford University in Stanford, California. "Even when it doesn't cause you to wake up, studies show that alcohol fragments your sleep, so you don't wake up refreshed. A third problem with alcohol as a sleep inducer is that when it's used over time, you develop tolerance, so you need more of it to get to sleep--and that can lead to abuse problems."

Color Away Insomnia

If you've tried everything and still have insomnia, maybe you ought to try repainting your bedroom. Why? Because color behaviorists say that color can subconsciously influence our mood, our behavior and even our sleeping patterns.

If that's the case, here are some hues you can use when you decorate for super slumber.

Green evokes peacefulness and serenity and helps lower the heart rate. "Green is comforting to most people and a good color for stress reduction," says color expert Carlton Wagner, director of the Wagner Institute for Color Research in Santa Barbana, Califomia.

Blue is another good choice for the bedroom, since it causes the brain to secrete tranquilizing hormones. "Blue encourages fantasizing and daydreaming," says Wagner.

Violet and other purple shades calm nerves and slow muscular response.

Pink has a calming effect--particularly to the high-strung and easily angered. But different shades appeal to different sexes, says Wagner. "Men prefer yellow-based pinks like apricot and peach, while women go for blue-based pinks like bubble gum."

Schedule your bath. "Taking a warm bath an hour or two before bedtime increases the deep stages of sleep," adds Dr. Lahmeyer. He speculates that the warming effect of the bath, like that of a fever, triggers the same sleep-inducing mechanism in the brain. "But timing is very important," Dr. Lahmeyer points out. "Taking a bath right before bedtime is too stimulating and will keep you awake rather than help you sleep."

Take up a hobby. "Stress can cause insomnia," says Dr. Clerk. "Taking up a hobby or doing anything else to distract you from your troubles is a great way to overcome stress-related sleep problems."

Try a "white noise" machine. "You can get a white noise machine at Sears or other department stores. The machine emits a sound that helps people get to sleep," adds Dr. Lahmeyer.

Have a midnight snack. If you're having problems hitting the hay, hit the fridge. "A light bedtime snack with protein and sugar increases brain neurotransmitters to induce sleep," says Dr. Lahmeyer. "The classic bedtime snack of a bowl of cereal with milk or a glass of milk with some cookies is perfect." But doctors advise going easy on your noshing, because a heavy meal will disrupt your sleep.

Don't push it. One common mistake is to assume you need the sleep you're missing. "We all need sleep, but we don't all need the same amount," says Ernest Hartmann, M.D., director of the Sleep Disorders Center at Newton--Wellesley Hospital in Boston. "A lot depends on your personality and what kind of life you lead." Busy people tend to need less sleep. And the older we get, the less sleep we seem to need: Those over age 50 average only about six hours a night.

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