Most people who live with Sickle Cell Disease have problems with sleep. Most, including me, do not sleep well. I will use my case to illustrate this article.
For example, recently, I had a full-blown crisis for eight days. During that time, I was unable to sleep at night because of the excruciating pain, irrespective of where I was. When the crisis blew over, my brain was unable to compute and tell itself that things could now go back to normal and it could relax and sleep when I got to bed at night.
Experts say that ‘clusters of sleep-promoting neurons in many parts of the brain become more active as we get ready for bed.’ Well, I can say for a fact that this is not the case with me, since I could easily be awake till 3am or 4am in the morning, as an aftermath of having a full-blown Sickle cell crisis.
This means those ‘clusters of sleep-promoting neurons’ are not active in my brain and so the bed is somewhere to play. The issue with sleep for me is two-fold; I have difficulty falling asleep and staying asleep. I toss and turn all night long. So, I need to look at what is out there; natural supplements or anything I can do to make me relax before bedtime.
I have taken sleeping tablets over the years but as one is older and more conscious of the damage these tablets do inside one’s body, I’m on the lookout for alternatives in herbal supplements.
Valerian root
Valerian is one herb people use to help fight insomnia. It is generally used as an ingredient in sleep aid supplements because of its calming properties. This herb has been used for decades to treat sleep disorders. Valerian root is available in different forms; you can get it as an extract or steep it in hot water. It is also available as teas and as tablets. Researchers concluded that valerian root could be a safe and effective alternative treatment for sleep disorders, and with such things, look out for side effects, such as headaches or nausea.
Chamomile
This is another herbal supplement that is a natural remedy for sleeplessness. Chamomile has a sedative effect that helps to encourage sleep. Research done in the last five years showed that older adults, who were given about 200 milligrams of chamomile extract twice a day for a month, showed significant improvement in sleep quality, compared to participants who were given placebos. It is available in tea and tablet forms. Once again, Chamomile has its side effects, such as nausea or dizziness. So, do your personal research.
Lavender
This is another sleep enabler. This herb is popular for aiding relaxation and sleep. The active substance that aids sleep in lavender is called silexan. Research has also been done, showing that there were significant reductions in anxiety and improvement in sleep for those who took silexan, compared to those who were given a placebo. Lavender is available as oil that you can spray gently on your pillow or as capsules and tablets.
Lemon balm
This is another natural remedy that can promote sleep. Lemon balm is a citrus scented herb known for use in the kitchen and for its therapeutic uses. Lemon balm has health-benefit properties. Research has been done over the years on its calming, sleep-enhancing and stress-relieving properties. You can use it as a fresh herb or dried one and make herbal tea. Or you can use a supplement tablet about an hour before bed for its ability to support sleep.
Ashwagandha
This is an evergreen shrub found in Africa, the Middle East and India. Research has so far found that ashwagandha helps people fall asleep faster, spend more time asleep and experience better sleep quality after about six weeks of usage. This sleep herb is available in tea form, gummies, powder, tablets and tinctures.
When it comes to conducting research on sleep, doctors talk about behavioural strategies that you could adopt, and these are habits and practices that promote sleep. It is important to keep a consistent sleep routine, even on weekends. That involves a set time for going to bed and a set time for waking up. No caffeinated drinks or alcohol should be taken from late afternoon onwards; six to eight hours before bedtime. Try not to take a nap after 4pm. Do not eat at least two to three hours before you know you would be going to bed; and have happy thoughts when in bed. Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature, and that goes for your bed as well.
Also, avoid chocolate, peanuts, beans, fruits or vegetables, and potato chips as snacks before bed. Avoid any form of snack during the night when you can’t sleep. Try not to eat heavy meals and spices in the evening. Do not go to bed too hungry or too full. Go for a light bedtime meal, such as a glass of warm milk or a bowl of cereal as they promote sleep. Allow yourself at least an hour before bedtime to unwind your brain. Taking a hot bath also helps, as well as reading a novel. Basically, don’t do anything that taxes the brain.
Exercise is considered one of the most helpful behaviour in promoting sleep. Research has shown that regular, light or moderate exercise or increased levels of daily physical activity during the day are associated with better sleep and decreased risk of insomnia.
You can also buy over-the-counter tablets that aid sleep and one is Melatonin. Melatonin is a hormone that the brain produces naturally. This hormone regulates sleep and wakefulness. However, melatonin is not recommended for long-term use.
A lot of research have been conducted on how lack of sleep can affect one’s performance as a human being. I believe that lack of sleep is a chronic problem for those living with Sickle cell, especially when trying to balance fatigue, education, pain, work, family and social demands. The consequence of not sleeping well is low energy, weakness, difficulty in concentration, mood disturbance and decreased daily performance at work or school.
If you would like to get in touch with me about Sickle cell, do so, via email to: [email protected].
And do checkout my blog: https://www.dailylivingwithsicklecell.com/
My book on Sickle Cell – HOW TO LIVE WITH SICKLE CELL and my other books are available for purchase on www.amazon.com.
