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Holistic Health Treatments to Help You Sleep Better

Friday, April 28, 2023, 01:15 PM

According to Health Canada, 1 in 2 Canadian adults has trouble going to sleep or staying asleep. A variety of sleep disorders impact Canadians every year, with chronic stress contributing significantly to insufficient sleep.

Man sitting on the edge of a bed, unable to sleep.

Sleep Disorders and Conditions

Sleep disorders and conditions impact your ability to receive a good night's rest. Some common conditions include the following:

  • Insomnia: Also known as sleeplessness, insomnia is the inability to fall or stay asleep. Insomnia affects people differently and can be a short- or long-term issue.
  • Sleep Apnea: A disorder that causes abnormal breathing patterns during sleep. The body will wake itself up when breathing stops, which can lead to serious complications over time.
  • Restless Legs Syndrome (RLS): A condition known for the involuntary movement of the legs, often irresistible and uncomfortable.
  • Narcolepsy: A neurological disorder (disorders that affect the brain, nerves, and spinal cord) that causes the individual to feel drowsy and fall asleep suddenly. It is marked by periods of excessive sleepiness during abnormal hours and involuntary sleep episodes.

While many of these require additional support through medication or lifestyle changes, holistic health treatments may help address the symptoms and improve your daily life.

Benefits of Holistic Health Care for Sleep

Holistic health care offers plenty of benefits to your quality of sleep, depending on what you're seeking treatment for.

Many symptoms can show their effects throughout both day and night — commonly, a lack of sleep can lead to headache, fatigue, trouble concentrating, high blood pressure, stress, and bodily discomfort.

Resolving sleep issues can help address these other issues you may be experiencing.

Massage Therapy

Research is a great way for patients to learn more about the benefits of holistic health treatments, as well as for practitioners to enhance their credibility and knowledge.

Massage therapy is commonly recognized as a practice that relaxes and rejuvenates. It can lower blood pressure, heart rate, and stress hormone levels, benefiting individuals with sleep apnea or other sleep-related issues.

Massage therapy relaxes your muscles, causing an increase in endorphins or your body's natural "feel-good" chemicals, which can contribute to better sleep.

A 2023 study found that Shiatsu massage could help improve sleep quality when paired with standard therapy for chronic low back pain. The patients who received Shiatsu massage saw better results in sleep quality versus those who relied on standard care alone.

Another study found that regular massage therapy improved the sleep patterns of an individual with narcolepsy.

Research is a great way for patients to learn more about the benefits of holistic health treatments, as well as for practitioners to enhance their credibility and knowledge.

Reflexology

A recent study found that foot reflexology effectively improves Restless Leg Syndrome. The patients that received reflexology saw an improvement in their sleep quality.

Reflexology stimulates reflex points, which trigger a response in a corresponding organ or structure. When your reflexologist finds a blockage in any of your reflex points, they apply pressure to that area to promote healing elsewhere in the body.

When it comes to sleep-related benefits, reflexology impacts the nervous system to promote balance, which lessens the effects of conditions such as RLS.

Discuss your symptoms and severity of sleep issues with your practitioner before treatment to help build an appropriate treatment plan.

Aromatherapy

Chamomile oil is often used to treat insomnia or trouble sleeping.

Aromatherapy is a centuries-old practice. Early Egyptians (c. 2,800 BCE) were the first recorded culture to use aromatherapy, specifically essential oils. However, the medicinal use of these oils can also be found in many other medical systems from around the world.

Consider turning to aromatherapy to promote relaxation. The effects of aromatherapy can be almost immediate, as the scent travels from the nose to the brain, reaching the amygdala (emotional centre). The simple act of inhaling a calming scent can impact your mood and place you in a different frame of mind.

Chamomile oil is often used to treat insomnia or trouble sleeping. While this is common during times of high anxiety, this oil is a great choice to use at night to help improve sleep. Try adding it to a warm bath or diffuser.

Self-Guided Acupressure

Pressing the Shan Zhong point can help resolve anxiety, panic, and heart palpitations (feelings of having a fast-beating or pounding heart).

Looking for something else to try at home? Consider acupressure.

The Shan Zhong (or Conception Vessel 17 point) is located in the depression in the middle of the chest. Pressing this point can help resolve anxiety, panic, and heart palpitations (feelings of having a fast-beating or pounding heart).

Place your finger (or two) on this point and breathe deeply before bed. Inhale, exhale.

When practising this move, keep a firm — but not uncomfortable — pressure. Stop immediately if you experience pain.

Lifestyle and Sleep

Your diet and daily habits can contribute to a healthier sleep cycle.

Feeling stressed? It may be your adrenal gland. Over time, continuous exposure to stressful events or situations can lead to overworked adrenals, which raise cortisol and blood sugar levels and lead to disrupted or poor sleep. Try out these four stress management tips.

Lacking consistency in a sleep cycle? Your pineal gland may be the culprit. It's a small gland in the brain that releases melatonin, a hormone that regulates circadian rhythm — our sleep and wake cycle. Melatonin is produced through sun exposure, so go ahead and take a moment to enjoy the sunrise and sunset to get your body ready for melatonin production!

Experiencing digestive issues? The body must be in parasympathetic mode (also known as "rest and digest") for optimal digestion. Be sure to eat at least three hours before bedtime and chew your food thoroughly so your body can focus on your sleep cycle (rather than digestion).

Ready to Improve Your Sleep?

Consider incorporating these complementary health practices into your routine to help with sleep disorders and conditions.

Remember that everyone is unique and can experience different results and symptoms. It is important to find a treatment that is right for you.

Be sure to disclose any issues you are experiencing in your health history form before treatment to help your practitioner align their treatment to fit your goals.

Find a practitioner in your area using our Member Directory.

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