Natural Insomnia Cures: Herbal Remedies for a Better Night’s Sleep

Commercially available over-the-counter or prescription sleeping pills can be overwhelmingly potent and can have negative side effects. Many people who have trouble sleeping would prefer to look into “natural insomnia cures”.

Unfortunately, insomnia isn’t something that really has a “cure,” natural or otherwise. However, as far as natural insomnia “cures” go, there are a number of commonplace herbs with sedative or anxiolytic (anxiety-reducing) effects. These can be taken as capsules, or made into tinctures or teas. These plants contain naturally occurring chemical compounds that can help induce sleep.

Some herbs that can function as natural treatments for insomnia include:

·         Chamomile

·         Valerian

·         Hops

·         Lemon balm

·         Passion flower

·         California poppy

Alone or in combination, a tea or tincture made with these herbs can have soothing and sedating effects that are highly conducive to sleep.

  

Chamomile 

Chamomile tea is very commonly promoted as one of the best natural cures for insomnia. It can be bought at almost any grocery store in the tea aisle, or you can use loose dried chamomile flowers to make your own herbal infusions. Chamomile contains a number of chemical compounds, some of which have been demonstrated to bind to GABA receptors in the brain. In addition, it has a long history of use for its mildly sedative properties, and many people find that chamomile tea helps them sleep. 

Valerian 

Valerian root is a highly effective for inducing sedation and sleep. Scientists have not yet fully identified the mechanisms by which valerian has its sedative effects, but it is thought that GABA analogs contained within the plant, including valerenic acids and sesquiterpinoids, are responsible. Valerian root extract can be bought in capsules at vitamin stores. It can also be used to make tea. The commercially available Celestial Seasonings Sleepytime Tea contains valerian and chamomile. 

Passion Flower

Passion flower is a common ingredient in herbal teas for insomnia. Its mechanisms are not yet entirely clear from a scientific standpoint, but they may be caused by beta-carboline harmala alkaloids contained in the plants. These compounds may lend passion flower its purported anxiolytic and antidepressant properties. As a component of herbal teas, it is said to soothe anxiety, which can help with stress-related insomnia. 

Hops 

Hops have a sedative effect, probably due to a chemical called dimethylvinyl carbinol. They also have a history of use as an herbal remedy for sleeplessness, and may be incorporated into herbal teas and tinctures meant to promote sedation and sleepiness. 

Lemon Balm 

Another component used in natural cures for insomnia is lemon balm. It has mildly anxiolytic and sedative properties, possibly due to rosmarinic acid contained in the plant. This compound has been shown to inhibit GABA transaminase, explaining lemon balm’s effects on anxiety. 

California Poppy 

California poppy extract has a sedative and anxiolytic effect. Its effect is far milder than that of opium, as California poppies contain a different class of alkaloids than opium poppies. At least one study using mice has demonstrated that the extract of this plant has affinities for the same receptors as benzodiazepines, which would explain its calming effects.

Foods that Improve Memory: Micronutrients for Better Brain Function

Although eating certain foods won’t necessarily cure memory loss from Alzheimer’s, injury, stroke, or other causes, there may be some foods that improve memory. The reason for this is that these foods contain vital nutrients that are essential to brain function. As a result, a well-balanced diet rich in these vitamins and minerals may help keep memory working at its optimum capacity.

Some of the key nutrients in brain function, which can easily be obtained by eating certain foods, include:

·         Choline

·         Glutamate

·         Thiamine (Vitamin B1)

·         Folate (Vitamin B9)

·         Vitamin A

·         Omega-3 fatty acids

The following is a more in-depth breakdown of each of these nutrients…

Choline 

Choline plays a number of important roles in the human body. In the brain, it is a precursor molecule for acetylcholine, an important neurotransmitter. An adequate dietary supply of choline increases the synthesis and release of acetylcholine from neurons, which aids in the formation of memories.

Foods rich in choline include:

·         Eggs

·         Beef

·         Pork

·         Fish

·         Soybean oil

An adequate dietary supply of choline can help ensure that memory processes function correctly.

Glutamate 

Glutamate is an amino acid, a type of molecule that is a “building block” for larger proteins. In the brain, glutamate plays a role in long-term potentiatio, which can increase the strength of synapses over time as those synapses fire repeatedly. This is part of long-term learning and memory formation.

Glutamate can be found in almost any food rich in protein. Foods that are good sources of glutamate include:

·         Red meats, such as beef and venison

·         Fish

·         Dairy products

·         Tomatoes

·         Shiitake mushrooms

Thiamine (Vitamin B1) 

Thiamine deficiency can negatively impact short-term memory. In fact, even a moderate deficiency may contribute to depression, dementia, and memory loss in old age.

Foods rich in thiamine include:

·         Whole grains

·         Pork

·         Dairy products

·         Peanuts

·         Legumes

·         Eggs

Folate (Vitamin B9) 

Low levels of folate have been connected to deficiencies in learning and memory, especially among the elderly. Adequate levels of folate may help prevent memory deterioration.

Foods high in folate include:

-          Beans

-          Lentils

-          Spinach

-          Asparagus

-          Lettuce

-          Broccoli

-          Spinach

-          Kale

-          Avocados

-          Mangos

-          Oranges

Vitamin A

Vitamin A is important in the growth, function, and chemical balance of the brain and nervous system. Vitamin A plays a role in long-term potentiation in the hippocampus and is implicated in memory, especially in spatial memory.

Foods rich in Vitamin A include:

·         Lettuce

·         Spinach

·         Carrots

·         Kale

·         Sweet potatoes

·         Squash

·         Apricots

·         Cantaloupe

·         Tuna

·         Red pepper

Omega-3 Fatty Acids 

Omega-3 fatty acids are important components of brain cells, especially docosahexaenoic acid (DHA). DHA is a key component of the cell membranes of neurons. This class of fats plays many important roles in the brain.

Foods rich in omega-3 fatty acids, such as DHA, include:

·         Flax seeds

·         Walnuts

·         Sardines

·         Salmon

·         Soybeans

·         Tofu

·         Shrimp

·         Cauliflower

·         Winter squash

Although no evidence has yet been produced that memory loss can be cured or reversed with certain nutrients, there are micronutrients that are essential to healthy brain function. A diet that provides adequate levels of folate, thiamine, choline, glutamate, and omega-3 fatty acids, can help ensure optimal performance of memory and cognition.

NEUROFEEDBACK ENHANCES MEMORY PERFORMANCE

Finding the Most Effective Therapy for Depression

Four Types of Medication for Autism

The most effective methods for treating autism are not pharmaceutical treatments. Language and speech therapy, approaches to education such as structured teaching, and other behavioral approaches are the most important and effective methods for working with autistic individuals. However, in some cases, medication for autism may be prescribed to remediate self-injurious or repetitive behavior, or to control irritability and reduce the frequency of “temper tantrums”.

The most common types of medication for autism include:

·         Selective Seratonin Reuptake Inhibitors (SSRIs)

·         Antipsychotics, either first-generation or second-generation

·         Anticonvulsants

·         Stimulants

SSRI Medication for Autism 

SSRIs are a type of medication that increase the available amount of serotonin, an important neurotransmitter molecule, in the brain. They are sometimes prescribed to autistic persons in order to control some of the restricted, repetitive behaviors common in autism spectrum disorders.

Some common SSRI medications include:

·         Zoloft

·         Prozac

·         Paxil

SSRIs are most commonly used to treat anxiety and depression. In autistic persons, they are applied to individuals demonstrating anxiety, obsessive-compulsive, or repetitive behavior patterns.

Although these medications are sometimes used to treat autistic behaviors, recent analysis of available research data have suggested that, in the past, the benefits of SSRIs for treating autism behaviors may have been decidedly overstated. 

Anti-Psychotic Medication for Autism 

When behavioral approaches such as applied behavior analysis are not effective on their own, aggressive or self-injurious behavior in autism is sometimes treated with anti-psychotic medications,  

There are two main classes of anti-psychotics. The older class of antipsychotics includes:

-          Haloperidol

-          Chlorpromazine

-          Thorazine

-          Fluphenazine

These may produce side effects, including sedation, muscle stiffness, and abnormal movements.

The newer class of antipsychotics includes such drugs as:

-          Zyprexa

-          Risperdal

-          Geodon

-          Seroquel

Side effects of the newer class of antipsychotics include increased appetite and weight gain.

Anti-psychotic medications function as dopamine receptor antagonists, meaning they prevent excessive uptake of dopamine by brain cells. 

Anticonvulsant Medication for Autism 

Anticonvulsants are a type of medication most commonly used to treat seizure disorders. Among people with autism, approximately 25% also experience seizures, so it is not uncommon for autistic individuals to be on an anticonvulsant.

Common anticonvulsants include:

-          Topiramate (Topomax)

-          Lamotrigine (Lamictal)

-          Valproic acid (Depakote)

Stimulant Medication for Autism 

Stimulants are sometimes used to treat inattention and hyperactivity in the context of autism. Commonly used stimulants include:

-          Ritalin

-          Concerta

-          Dexedrine

-          Adderall

Stimulants, anticonvulsants, antipsychotics, and SSRIs are all sometimes used as medication for autism. These drugs help treat behavioral abnormalities, such as restrictive and repetitive behaviors or hyperactivity. However, none of them are effective by themselves to treat autism. The best approach to autism is a behavioral approach. Methods such as Applied Behavior Analysis and Structured Teaching, along with speech and language therapy, work with autistic children to improve language abilities and social skills. Medication for autism remains somewhat controversial, with some recent studies indicating that they may not be as effective in treating the disorder as was previously believed. 

BIOFEEDBACK FOR AUTISM

Panic Attacks in Children

Panic attacks are a fairly common and treatable condition, but panic attacks in children can be especially alarming. They can also be more difficult to diagnose than panic attacks in adults, since children aren't always able to accurately describe the emotional component of what they are experiencing.

What Are the Symptoms of Panic Attacks in Children?

Panic attacks in children involve the same symptoms as panic attacks in adults, including:

·         Pounding or racing heartbeat

·         Intense feelings of fear

·         Fear of dying or losing control

·         Sense of unreality

·         Trembling and shaking

·         Sensations of shortness of breath

·         Dizziness or lightheadedness

·         Feelings of choking, being smothered, or tightness in throat

Because the symptoms are largely physical, a panic attack can easily be mistaken for a more severe medical emergency such as a cardiac event. Fortunately, panic attacks are not dangerous or life-threatening, even though they are highly unpleasant.

What Causes Panic Attacks in Children?

A panic attack is a heightened response to feelings of anxiety and fear. It is essentially a runaway “fight-or-flight” reaction that spirals out of control. When a person is nervous or afraid, it engages the “sympathetic system,” causing changes in heart rate and alertness that have to do with the release of adrenaline. When anxiety is intense and overwhelming, this can escalate into a panic attack. Some people may be more prone to panic attacks, a tendency which usually runs in families.

Panic attacks are often symptomatic of an underlying anxiety disorder. Children, like adults, can develop symptoms of anxiety. A person with an anxiety disorder often feels nervous or fearful, and is likely to become excessively or irrationally worried about things in their life. There are four main types of panic attacks in children, and they are:

·         Generalized Anxiety Disorder, which are the most common anxiety disorder.

·         Panic Disorder, which are characterized by frequent, recurrent panic attacks, and excessive anxiety about the possibility of having another panic attack.

·         Social Anxiety Disorder, which involve excessive anxiety in response to social situations and fear of social embarrassment or rejection.

·         Specific phobias, which are characterized by anxiety in response to a particular fear, such as spiders, heights, or snakes.

Treating Panic Attacks in Children

In adults, panic attacks are often treated with medications such as SSRIs (Zoloft, Prozac) or benzodiazepines (Xanax). However, these medications are generally not advisable for the treatment of children.

Methods of treating anxiety disorders and panic attacks in children include:

·         Counseling or psychotherapy. Counseling can help reveal the sources of a child’s anxiety, as well as reassuring the child that panic attacks and anxious feelings are not his or her fault. Children with anxiety disorders may suffer from guilt and self-blame, and need reassurance as to the real nature and causes of their panic attacks.

·         Cognitive-Behavioral Therapy can teach children skills for dealing with panic attacks and the anxiety that causes them. This includes learning better strategies for dealing with situations that are likely to cause anxiety, which can help prevent panic attacks from occurring. It can also teach new ways of thinking about stressful or scary situations that can evoke anxiety.

·         Parent guidance can help parents to learn about their child’s anxiety and cope effectively with future panic attacks. 

When a child is experiencing a panic attack, it is important for the parent or other accompanying adult to be calm and reassuring. A comforting presence can be extremely helpful during a panic attack. A parent can also help the child with relaxation techniques and breathing techniques. With the help of dedicated professionals and supportive caretakers, children can overcome anxiety and reduce the frequency and severity of panic attacks.

NEUROFEEDBACK FOR PANIC ATTACKS IN CHILDREN

A Lesser Known Form of Attention Deficit Disorder

Most people are familiar with the hyperactive variant of attention deficit disorder, which is characterized by impulsivity, hyperactivity, and inability to pay attention. What many people don’t know is that the hyperactive variant of ADHD is only one subtype of the disorder. The “hyper,” bouncing-off-the-walls stereotype of attention deficit disorder actually obscures the reality that there is a second subtype that is less frequently discussed. It’s called “inattentive attention deficit disorder,” and although it is less often recognized by parents and teachers, it is just as much an obstacle to one’s success.   

How Inattentive ADD Differs from ADHD 

It’s normally quite easy to identify children with the hyperactive form of attention deficit disorder because they tend to be disruptive in the classroom, can’t sit still, and have trouble following directions. In contrast, inattentive attention deficit disorder is quieter and subtler, making it more likely to be overlooked. Someone with inattentive attention deficit disorder is unlikely to draw attention to themselves by being loud and disruptive in a classroom environment. In fact, they are often rather quiet and tend to daydream or “stare out into space.” Although children with inattentive ADD generally present less of a behavioral and disciplinary challenge than ADHD children, they are just as likely to struggle in school because they cannot concentrate. This poor performance is often misattributed to boredom, disinterest, or unwillingness to learn. In reality, however, they are genuinely struggling because they cannot pay attention.

  

Symptoms of Inattentive Attention Deficit Disorder 

The symptoms of inattentive attention deficit disorder are quite similar to the symptoms of classical ADHD. The major difference is that instead of being hyperactive and having too much energy, someone with the inattentive type of ADD actually has too little energy.

The DSM-V criteria for Inattentive Attention Deficit Disorder include:

·         Poor attention to detail

·         Making careless mistakes in school or work

·         Has trouble sticking to a task or play activity

·         Often does not seem to listen when spoken to directly

·          Difficulty following instructions

·         Difficulty completing schoolwork, chores, or job tasks

·         Tendency to lose necessary objects, such as pens

·         Becoming easily distracted

·         Tendency to be forgetful in daily activities

Although the hyperactive component is missing, someone with inattentive ADD struggles to concentrate, pay attention, and remember details. 

Treating Inattentive Attention Deficit Disorder

There are several approaches to treating inattentive ADD and they may be used individually or in combination depending on the particular patient and their needs. These include:

·         Prescription stimulant medications, such as Adderall, Dexedrine, Ritalin, and Concerta.               

·         Cognitive-behavioral therapy, which focuses on identifying maladaptive patterns of thought and behavior, and finding better approaches to handling situations in life.

·         Neurofeedback therapy, which uses EEG readouts of brainwave activity to train someone to learn to self-regulate these cognitive process. In turn, neurofeedback can correct the dysfunctions that contribute to the symptoms of ADD and ADHD.

Of these methods, neurofeedback therapy may be the safest and most effective treatment. It is a primarily neurophysiological approach to treatment, and doesn’t come with any of the negative side effects or long-term health risks associated with prescription stimulant pills.   

What is a Neurofeedback Machine?

In neurofeedback therapy, brainwave activity is measured with a precision instrument, and a frequency is “fed back” to the brain to facilitate positive changes. Often, this information is displayed to the participant in the form of sounds, images, or something like a video game, in which the display changes based on the brainwave frequency. This allows people to become “trained” in self-regulating their own brainwave frequencies through trial-and-error and repeated practice. There are three main types of detector used in neurofeedback therapy: the electroencephalogram (EEG), the hemoencephalogram (HEG), and the low energy neurofeedback system (LENS) 

The EEG: A Neurofeedback Machine That Measures Brainwave Activity 

The most commonly used device in neurofeedback therapy is an EEG. Through an EEG, electrodes are placed at strategic locations on the scalp, where they detect brainwave frequencies. This is possible because neurons, or brain cells, are “polarized,” meaning they carry an electrical charge. The nervous system works via electrical activity, known as “action potentials,” and this is how information is carried through the nerves and brain.

An EEG readout takes the form of a graph that shows wavelike forms. This graph reflects oscillating electrical frequencies, which are indicative of the type and location of neural activity happening inside the brain.

Some brainwaves have distinctive patterns, and are associated with certain types of activity. “Alpha” rhythms and “theta” rhythms, for example, are associated with relaxation, whereas “beta” rhythms are associated with conscious mental focus and concentration. An EEG machine can be used to measure and identify these rhythms, and in neurofeedback therapy, this information is used to teach people to change their brainwaves at will. 

The HEG: A Neurofeedback Machine that Measures Blood Flow in the Brain 

Another type of neurofeedback machine, less commonly used than the EEG, is the HEG, or “hemoencephalogram.” An HEG machine uses infrared sensing to detect blood flow within the brain. Measuring where in the brain blood is flowing, and how oxygenated the blood is, can indicate what regions of the brain are active, which gives an idea as to what neurological and mental processes are occurring. There are two main types of HEG neurofeedback:

·         Near Infrared Sensing (NIR), which measures local changes in oxygenation of the blood

·         Passive Infrared Sensing (PIR), which measures the amount of heat being produced in a region of the brain

Both of these measures are reflections of where blood is flowing within the brain, which can indicate the source of the patient’s problems. Thus just like with EEG data, HEG data can be used in neurofeedback therapy to inform individuals of their own mental functioning. 

The LENS: A Commonly Used Neurofeedback Machine 

The Low Energy Neurofeedback System (LENS), developed in 1992 by Dr. Len Ochs, is yet another frequently used neurofeedback machine. In the LENS system, an EEG machine is connected to computer software. An electrical frequency, specifically a radio frequency, is then fed back to the brain in order to stimulate EEG activity. LENS participants report feelings of calm and increased mental clarity. LENS software uses games as a framework to display information to participants about changes in their brainwave frequencies. 

Neurofeedback Machine