Drug free guide to insomnia

In the know: health
Lack of sleep now afflicts a third of the UK population. So how can you get a good nights’ slumber without resorting to medication? ANASTASIA STEPHENS reports …click here to read

Pollution: can you stop it wrecking your health?
In the know: health
Pollutants are everywhere, from the food we eat to the air we breathe. ANASTASIA STEPHENS suggests how you can cut down your exposure to these hidden toxins … click here to read

Drug free guide to insomnia

In the know: health

Lack of sleep now afflicts a third of the UK population. So how can you get a good nights’ slumber without resorting to medication? ANASTASIA STEPHENS reports …

Do you toss and turn, unable to switch off the worries of the day, or wake in the early hours, unable to get back to peaceful sleep? If so, the chances are like a third of the UK population, you’re suffering from chronic lack of sleep.

At least, that’s the claim of a recent survey. According to research by the British Association for Counselling and Psychotherapy (BACP), 27pc of the population gets only four good nights sleep a week. Women - who seem more vulnerable to the effects of stress - apparently suffer from lack of sleep most, with a huge 40pc suffering from insomnia on most nights, compared to only 10pc of men.

As anyone who’s suffered a sleepless night knows, the effect of chronic insomnia is pretty serious. ‘Lack of sleep leads to poor memory, lack of concentration, grumpiness, and inevitably relationship conflict,’ points out Gilly White spokesperson for the BACP. It also depresses mood and immunity, with victims more likely to fall prey to colds and flu.

And the cause is no great mystery. Modern living – full of to-do lists, financial strains and work pressures – leave most people’s minds in a whirlwind by the time they hit their pillow.

Dr Stanley Coren, neuropsychologist at the University of British Columbia and author of Sleep Thieves estimates that our ‘high-tech, clock-lifestyle’ means most people now accumulate a sleep debt that averages at 500 hours a year.

Unfortunately the medical world has no simple answers for insomnia. Sedative medication can be habit forming and leave you feeling drowsy the next day – and it often becomes less effective over time.

Yet there are a range of drug-free strategies and alternative remedies that claim to help you beat insomnia without side-effects. We spoke to the experts to find out the most effective sleep strategies …

FOOD: ‘Stay away from caffeine, sugar and high GI foods such as white bread, pastries and rice,’ says Patrick Holford, nutritionist and author of Food is Better Medicine than Drugs (Piatkus £16.99). ‘These foods act as stimulants so disturb sleep.’ Steer clear of artificial additives that may also stimulate your nervous system. Holford advises eating a nutritious diet – plenty of fruit, veg, wholegrains and oily fish – full of nutrients such as B-vitamins and magnesium, which help your nervous system relax and sleep.

EXERCISE: ‘Take regular exercise,’ says Jason Henry, London-based fitness trainer. ‘It cuts levels of the stress hormone, cortisol and increases levels of serotonin, a relaxing ‘feel-good’ chemical which helps sleep.’ To maximise your chances of restful sleep, he recommends taking an hour or more of exercise after work.

RELAXATION TECHNIQUES: Self-hypnosis and positive suggestions can be highly effective at inducing relaxation and sleep. Try this hypnosis: taking deep relaxing breaths, imagine your body relax limb by limb, from your toes to your fingertips. Imagine stress melting away and relaxing more deeply than you thought possible. Visualise thoughts and worries being washed away by the sea and the mesmerizing sound of waves. Repeat to yourself that you are sinking deeper and deeper into relaxing, restorative sleep, deeper and deeper … because it will happen, sooner or later ..

Another highly effective relaxation method is abdominal breathing. To aid sleep, inhale slowly into your abdomen, letting your exhalation happen naturally, for five minutes.

HERBAL MEDICINE: ‘Sedative herbs help with mental and physical relaxation and can induce a refreshing night’s sleep without causing drowsiness the next day,’ says Susi Kaiser, London-based herbalist. Sedative herbs include passion flower, chamomile, valerian, hops and skullcap. Don’t rely on standard chamomile teabags for a therapeutic effect – go to a herbal outlet to buy the dried flower heads or a tincture. Herbal tinctures from £7.99 are available from www.AVogel.co.uk or Neal’s Yard, www.nealsyardremedies.com

SLEEP HYGIENE: ‘Sticking to regular sleep times seven days a week is one of the best strategies for good quality sleep,’ says Nick Littlehales, sleep expert and former chairman of The Sleep Council. You don’t need to do all sleeping in one go – sleeping for six hours, from 1am to 7am, with a post lunch nap from 2pm to 3pm works as well as one long sleep session – providing you stick to regular times. Also, keep your bed strictly for sleeping. ‘Don’t lounge of watch TV from your bed,’ says Nick. ‘Only use it to sleep and if you can’t, get up and leave the bedroom. Research has shown that maintaining a strong association between your bed and sleep is vital for good sleep quality.’

ACUPRESSURE: Studies have confirmed that certain acupressure points around the wrist encourage restful sleep. These points can be stimulated either through massage before bed or by applying adhesive cones which put pressure on the points overnight. Boots Alternatives Sleep Well Cones, £7.75 for 18 cones, are available from Boots nationwide or by visiting www.boots.com

BRAIN MUSIC: US studies have found that music can affect brain-waves, inducing frequencies that lead to sleep. The composer John Levine, has produced music especially to induce alpha waves, associated with deep relaxation and sleep. His CD, Silence of Peace is available from www.healthproductsforlife.com

ENVIRONMENT: ‘Reduce the amount of mental stimulation in a bedroom, so that you’re more likely to turn off mentally,’ says Nick Littlehales. ‘This will help you settle into a better quality sleep. Get rid of any TVs in the bedroom, bright coloured duvets and paint colours – visual stimulation of any sort will keep your brain awake.’

TEMPERATURE: ‘Keep your bedroom cool, not hot,’ says Nick. ‘Cool temperatures encourage the physical and mental process of sleep while heat causes the body to wake. Keep central heating to a minimum – its surprising how many people are woken in the night because of dehydration caused by dry air.’

YOUR PARTNER: Sleeping too close to your partner is a recipe for sleep disruption. ‘Men are around 1/3 heavier – leaving a light woman slipping towards her partner,’ says Nick. ‘Then there’s the tossing, turning or snoring.’ He recommends couples share nothing less than a super king-size bed. Then he suggests that partners place two single mattresses side-by-side to accommodate differences in a couple’s weight.

THE MATTRESS: ‘Mattresses shouldn’t be hard as most think, but soft and firm,’ says Nick. ‘Choose a mattress which moulds around your body but also gives support. ‘You should feel like you are floating on it with pressure being equally distributed. Your shoulder should sink in, and you should only need a shallow pillow.’

ACUPRESSURE CURED MY INSOMNIA
55-year-old Janet Drew, a retired business manager from the Forest of Dean suffered insomnia for around six years – until she used special acupressure cones. She says:

‘My insomnia started in around 2000 when I was going through a particularly stressful time at work. Although I could get off to sleep at night, I’d wake at 2 or 3am in the morning and be unable to get back to sleep. At work, I’d feel terrible. I’d be drowsy, my concentration suffered and I became forgetful. Sleeping pills made it worse – I’d sleep better but would feel zombie-like the next day and never very refreshed.

It seemed the stress at work knocked off my sleep patterns quite badly, because after I retired, the insomnia remained. It was awful. Constantly tired and at the end of my tether, I tried everything from acupuncture to herbal medicines and relaxation methods. But these approaches help you get to sleep – and my problem wasn’t this; it was waking up in the middle of the night.

Six months ago, I tried Sleep Well Cones after a friend recommended them. These small cones with adhesive strips, attach to acupressure points on your wrist, and I put them on every night.

Slowly I noticed my sleep pattern improve. I’d sleep for longer and longer into the night. I was surprised they were so effective – and worth it. After a month, I was sleeping regularly until 5 or 6am in the morning. Now my sleep seems to have ‘reset’ to a healthier pattern, and I’m so much better for it.’









Pollution: can you stop it wrecking your health?

In the know: health

Pollutants are everywhere, from the food we eat to the air we breathe and in products we use. ANASTASIA STEPHENS suggests how you can cut down your exposure to these hidden toxins …

It is estimated that the average woman today could be exposed to over 160 synthetic chemicals every day, in make-up, creams, household products, detergents and in food.

Bearing in mind that an estimated 60pc of what you put on your skin is absorbed, cosmetics could be particularly toxic. The National Institute of Occupational Safety and Health has reported that nearly 900 chemicals used in cosmetics are harmful. Many others, simply haven’t been assessed for safety.

The effects of this pollution are hard to grasp, particularly since so few chemicals have been studied for their biological effect in humans.

Nonetheless, chemical irritants have been clearly linked to a rise in allergies, asthma and eczema cases. Experts also fear man-made compounds, used in pesticides, cosmetics, electrical goods and plastics, may damage immunity and the nervous system – and trigger cancer.

‘Many chemicals wreak their damage by damaging cellular DNA,’ explains Dr Wayne Sinclair of Chem-Tox, a US organization campaigning to raise awareness of chemical health risks. ‘This damages cells and weakens immunity, raising the risk of a range of illnesses.’

Some compounds such as phthalates in plastic mimic oestrogen, so disrupt chemicals in the body. Others, such as petroleum derived chemicals and pesticides, can cause direct damage to the nervous system – so may be linked to learning and behavioural disabilities and well as degenerative conditions.

Thankfully pollution is something you can fight. Not only are there ways of cutting exposure to certain chemicals, the recent ‘organic explosion’ is giving consumers a wider choice than ever in chemical-free options. You can also use herbal products to help your body fight and remove the chemicals it already contains.

So what are the main ways of de-polluting your life? Read our comprehensive guide to find out …

COSMETICS

RISKS: Moisturisers, toothpastes, shampoos, conditioners – any foaming products – contains sodium-lauryl-sulphate (SLS) a skin irritant that can increase the uptake of other chemicals. Many moisturisers contain preservatives such as parabens and benzenes that are potential carcinogens. Artificial fragrance, listed on ingredients as ‘parfum,’ are often irritating to skin and lungs.

SOLUTIONS: Always check ingredients lists – many products marketed as ‘natural’ contain chemicals. Opt for good quality ‘organic’ brands such as Weleda www.weleda.co.uk, Dr Hauschka www.drhauschka.co.uk and Greenpeople www.greenpeople.co.uk. More than 70pc of any ingredients list should be a herbal, or organic extract. When using non-organic shampoos and conditioner, rinse your hair thoroughly to remove residue. Avoid shower gels containing SLS which will irritate your skin. The first non-organic product to throw out should be your body cream – you moisturise most of your skin with this, and if it is packed with artificial chemicals, you’ll be absorbing these too.

MAKEUP

RISKS: Most makeup is packed with artificial colours and preservatives. These can cause skin irritation and are easily absorbed, particularly round the sensitive mucous membranes of the eyes. Lipstick and gloss is easily licked off and absorbed through tissues in the mouth.

SOLUTIONS: Don’t use as much makeup, saving it for evenings and special occasions – and remove it thoroughly at night, using an organic cleansing product. Alternatively choose from a growing range of organic makeup. Greenpeople and Dr Hauschka have good natural makeup products.

FOOD

RISKS: Pesticide residues tend to be higher in root veg such as carrots, beetroot and potatoes. Despite its health benefits, limit your intake of non-organic salmon – farmers have been criticised for the high levels and number of chemicals they use. Tuna and other deep sea fish may contain heavy metals, such as mercury. Intensively farmed meat may be contaminated with antibiotics and growth-hormones. Even if you buy organic, beware of the polluting potential of packaging. Gender-bending chemicals called pthtalates in plastic dissolve in fat, meaning they can find their way into products such as cheese or fish wrapped in cling-film.

SOLUTIONS: Buy organic wherever possible, particularly local farm produce delivered by a box scheme – this cuts down on packaging and pollution caused by air-travel. Meat from a local butcher and organically-farmed fish will contain fewer chemicals and be more nutritious, making them better for you and the environment. Wash non-organic fruit and veg in water containing a tablespoon of vinegar – this helps remove pesticide residues. Buy cheese freshly cut from the Deli counter and take it out of the plastic bag, especially the softer cheeses which can absorb more plastic residues.

WATER

RISKS: Tap water is passed through filters and treated with chemicals to remove bacteria and other contamination. It inevitably contains chlorine – a toxic chemical which at the levels found in drinking water can cause skin irritation and dryness. In the body it could weaken immunity. Bottled water can contain plastic residues - if its been in a bottle for months and left in the warmth – its also an expensive, highly-polluting way of drinking water.

SOLUTIONS: When buying mineral water, choose brands in glass bottles to avoid plastic contamination. But your healthiest, least-polluting option is getting a water filter. You can invest anything from £20 to £1000 in water purification, ranging from a filtration jug - www.brita.co.uk - to getting a filtration system fitted to your kitchen sink or entire water supply. These filters work by reverse osmosis to remove chemicals, impurities and tiny particles - www.pureh20.couk. To reduce skin-irritation caused by chlorine in your bath, try a Crystal Ball Bath Dechlorinator - www.healthy-house.co.uk.

CLEANING & DIY PRODUCTS

RISKS: Most cleaning products contain strong, concentrated chemicals such as solvents, bleaches, surfactants and disinfectants. Some of these are known carcinogens and have been shown to be irritating to the skin, eyes, nose and throat when inhaled.

SOLUTIONS: Expose yourself to the minimum of chemicals by using a vegetable-based detergent such as Ecover washing-up liquid. You can make your own toilet cleaner using cup of white-wine vinegar - a natural detergent and disinfectant - with a handful of baking soda. A simple floor cleaner can be made by adding one cup of vinegar to a bucket of water with a small amount of liquid soap. Natural cleaning products are made by Ecover - www.ecotopia.co.uk - and Earth Friendly Products - www.greenbrands.co.uk. Microfibre cloths remove dirt and grease without chemicals www.microfibreshop.com.

FLOOR & WALLS

RISKS: Carpets are often backed with PVC which will give off gas - they also trap dust and retain chemicals which can aggravate allergies and asthma. Laminate ‘wood’ floors will have an MDF backing which contains formaldehyde glue - again, this can release toxins. Many oil-based paints contain toxic volatile organic compounds (VOCs) which are released days, and even weeks after the paint is applied.

SOLUTIONS: With flooring, go for a natural covering such as sea grass, coir or jute. Recycled wooden boards can make warm flooring that will take paint and wear beautifully - and cut down the use of new materials in your home. Find out more from the Healthy Flooring Network - www.healthyflooring.org. Use paints that are low in VOCs, particularly for your bedroom. Good suppliers include Auro Organic Paints - www.auro.co.uk - and Green Building Store - www.greenbuildingstore.co.uk.

BEDDING RISKS: It’s vital to avoid chemicals in bedding as this is where you spend eight hours each night, sleeping and breathing. However sheets sold as ‘easycare,’ or crease-resistant are treated with formaldehyde. Any chemical residues in sheets can be given off gas, so are best avoided. New mattresses may also give off formaldehyde fumes.

SOLUTIONS: Air new mattresses for a week before use and buy organic linen and duvets for your bed. Buy organic bed linen and natural duvets from companies such as Greenfibres, www.greenfibres.com or The Healthy House, www.healthy-house.co.uk.

FLUSHING OUT THE CHEMICALS … YOUR POLLUTION DETOX

Blood and tissue analyses reveal that the average woman in her mid-30’s could have up to 260 chemicals in her body tissues. Some of these can break down easily; others tend to be stored. How can you protect your body from them and flush them out?

LIVER CLEANSE: Give your liver – your major detox organ – a cleanse. Cut out alcohol; every morning drink 50ml of olive oil with half a lemon – this stimulates the liver, and flushes out bile, a digestive fluid that helps carry toxins out of the body.

HERBAL DEFENSE: Two key liver cleansing herbs are Milk Thistle and Cynara. Both protect liver cells from damage by chemicals - available from www.Avogel.co.uk. Take an antioxidant multivitamin – these help protect cells and DNA from chemical damage.

HEAVY METAL DETOX: Arctic seaweed is currently under research as a way of ridding mercury and other heavy metals from the body. Seagreens capsules or granules contain a blend of wild Arctic wracks, £14.75 for 60caps, 01444 400 403). Phytoplankton contains minerals that help remove heavy metals from the body - Frequen-Sea www.aqua-clinic.net, 01554770890.






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