Sleeping Sister 3
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Sleeping Sister 3
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We often turn to herbal medicine when we want to fall asleep more easily, or stay asleep. Stress and anxiety affect the ability to fall asleep. Exercising too late in the day or drinking stimulants containing caffeine also contribute to challenges with sleep onset. Two types of sleep issues: one falling asleep (delayed sleep onset) or the ability to stay asleep throughout the night are among the most common problems. For these two challenges the “3 sisters of sleep” come to the rescue.
Combining Hops, Valerian and Passionflower is a safe and synergistic approach to aid sleep onset and duration. Many people try using valerian without much success; however, its effects are best potentiated by hops and passionflower both of which also affect levels of gamma-aminobutyric acid (GABA). This three-herb combination aids sleep onset and reduces overall anxiety. It can be used daily without side effects however, it may not be sufficient for managing very high levels of anxiety or panic. For these cases, kava, one of the preeminent anxiolytics of the plant world, is usually more effective. (Here is the previous post where I write about Kava)
The first of the sisters of sleep, hops (Humulus lupulus), is one of the two genera in the Cannabaceae family, along with marijuana (Cannabis sativa). Hops buds are used as a bitter in the brewing of beer, a bitter tonic medicine, and a sedative. Hops buds contain the resinous lupulin. They are rich in flavonoids and have been used as an antibiotic, antifungal, and antioxidant as well as a pain reliever. Hops is approved by the Complete German Commission E Monographs to treat anxiety, restlessness, and sleep disturbances Hops (and the B vitamins) found in a good quality dark beer make 4 to 6 ounces of beer an excellent quick remedy for muscle cramps, an anxiety or panic attack or insomnia due to pain. Hops and valerian are commonly combined for their beneficial, synergistic effect in the treatment of sleep disorders, acting in a way comparable to the efficacy of the benzodiazepines A valerian/hops extract was found to neutralize caffeine-induced arousal before sleep.
The standard dosage for hops in capsule form is 500 mg one to three times a day. It is also available as a liquid extract. The use of hops in large amounts should be monitored for potential estrogenic effects; for the same reason, hops can be useful for menopausal symptoms associated with low estrogen.
Sister two is valerian (Valeriana officinalis L.), known for its sedative effects on the nervous system. Valerian is also called hierba de los gatos (“The cats’ herb”) in Mexico because cats react to it as they do to catnip in spite of its repugnant smell to most humans. Traditionally, valerian was an incense used in Europe to protect against evil.Valerian contains valerenic acid, which binds at the GABA-benzodiazepine receptors. One study examined patients with insomnia who were successfully withdrawn from benzodiazepines by using valerian. Valerian effectively reduces anxiety and restlessness and promotes sleep. It has also been shown to be as effective as benzodiazepines in several studies. The use of valerian is contraindicated with the use of other central nervous system depressants, such as alcohol.
Passionflower ( Passiflora incarnata L., P. coerulea , and P. edulis ), the third sister, is a tropical vine plant indigenous to Central and South America.It produces delicious fruit rich in vitamin C. Passionflower was given its New World name by the Spanish after their arrival in Mexico in the 15th century. They likened the corona to the Christian crown of thorns, the five sepals and five petals to the 10 apostles, and other parts to the nails and wounds of Christ. Apparently they also experienced at first hand its capacity to alleviate suffering. The leaves are traditionally used as a sedative and anxiolytic. Some species have entheogenic seeds. Studies demonstrate efficacy for generalized anxiety disorder for sleep, and for reducing anxiety without sedation prior to surgery. Passiflora incarnata contains chrysin, a natural flavone that has anxiolytic effects equal to those of benzodiazepines.
Master herbalist Ed Smith, produces some of the finest pharmaceutical grade botanicals via his HerbPharm and recommends a combination of equal parts passionflower (Passiflora incarnate and edulis ),valerian (Valeriana officinalis), hops (Humulus lupulus ), chamomile ( Matricaria chamomilla), and catnip (Nepeta cataria) as a sedative for the treatment of nervousness, depression, and insomnia.
The good news about the 3 Sisters of sleep: Hops, Valerian and Passionflower (VHP) is that their efficacy is enhanced by their combination and the clinician can feel safe in recommending VHP. Indeed, one of my go-to pharmaceutical grade botanical products is called VHP and is available to clinicians at Biotics Research Northwest who establish a professional account. For children who need to relax and sleep, Gaia herbs has changed the compound a bit to best suit children in a syrup form with chamomile, lemon balm and passionflower. All of the above products are formulated using high quality ingredients and according to the highest standards. You can follow recommended dosages on the packaging.
AUTHOR NOTE: This post is adapted from my chapter on Botanicals for the Treatment of PTSD in my clinical book Rhythms of Recovery: Trauma Nature and the Body . All the peer reviewed and scientific references for this article may be found there.
“I am so grateful to have had Dr. Korn share her wisdom with the GoodTherapy.org community. She has a wealth of knowledge in natural medicine and trauma and does extraordinary and admirable work here and abroad. Her continuing education presentation, ‘Rhythms of Recovery: Trauma Nature and the Body’ was a valuable resource for our members interested in non-pharmaceutical treatment methods. I encourage anyone interested in complementary and alternative medicine to familiarize themselves with Dr. Korn’s work, and I thank her for her wonderful contribution to our continuing education program.”
The contents of this website are for informational purposes only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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Me [19M] with my sister [12F] yesterday night, asked me to cuddle her
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My family is unfortunately not doing as well. We live in a three bedroom apartment. I let my 15 year old sister have her own bedroom, my parents have their own room, and my two sisters (12 and 9) share a bedroom but have different beds.
I sleep on the couch in the living room. Last night, I went to my sisters bedroom when they were all sleeping with their allowance in my hand. If they attend school, do their homework, chores etc. I will put $10.00 under their pillow when they're sleeping. I don't talk to my sisters much, only my 15 year old sister sometimes.
As I approached my 12 year old sisters bed, and slowly began to put money under her pillow, she said my name aloud. She said sleeping on her side facing me. She asked if I could cuddle her - just for tonight. I nodded and went onto her bed. She turned around so I was in a spooning position behind her. I put my right hand around her and we slept together.
When I woke up this morning, I was still spooning her while she was sleeping. I got up and made myself breakfast. That's when it me - what if she was sleep-talking or something. WHat if I imagined what she said. I feel guilty because I know I shouldn't have slept on the same bed as her. Man, this might be an awkward conversation because we don't get along and if I tell her... yeah.
TL;DR; : Feeling guilty for cuddling my sister last night.
It's probably not sexual. She probably just wanted some emotional comfort and you are the one who she can actually trust in your family to give her that support. I wouldn't read anything into it or feel bad about it. She apparently looks up to you quite a lot and is need of some stability given your family situation. I hope you can continue to give it to her. Even if it's not cuddling, maybe just giving her a hug once in a while would do wonders for her wellbeing.
Our relationship is weird though. She always yells at our sisters. She never yells at me but always gives me dirty looks.
Should I talk to her incase something might be wrong or anything? Or just leave it as it is?
It'd cute how you cuddled with your sister. There's nothing wrong as long as it wasn't sexual or anything. But if not then there's nothing wrong
She was shivering a little bit when I started cuddling her but eventually stopped. I just hope she doesn't tell anyone that her 19 year old bro. slept with her when she is angry with me. It could ruin me.
You're just comforting your little sister. There's nothing wrong with that.
As for the relationship, does she yell and give dirty looks for any particular reason? Or is it just all the time? She's 12. She's going through puberty, probably has weird things happening inside and outside her body, and your family is in a tough spot. She's probably just acting out like lots of teen girls do. But she's still just a little girl who needs love and comfort. Just try to catch her alone and ask if everything's going ok or if she needs someone to talk to.
You sound like a great big brother :)
My 15 year old sister never did this.
My 12 year old sister is just... weird. It's been happening a lot even when she was young, where she would ignore me when I tell her to do something. I never hit her or anything. She's always just angry at everyone in our family, especially at our sisters.
I just don't think she likes living with us or would rather have another family.
We aren't that affectionate unfortunately like I know most families are and I don't have time to watch movies and stuff with them. I'm really busy except on Sundays and that is usually when I spend the day shopping with my 15 year old sister and then completing errands.
Why would you feel bad about cuddling with your litter sister? She probably just wanted to comfort with all the family turmoil going on around her. Everyone is always so quick to jump on the "ew, that gross and must be sexual!" bandwagon.
What's wrong with comforting your sister? The way you describe your family situation, she could do with some comfort, just make sure she doesn't become dependent on it.
Unless you're thinking of sexual things...
Ew no, I would never touch/hurt any of my family members in that way.
What do you mean by "become dependent on it?"
everybody needs a cuddle once in a while, even you.
Contrary to popular belief, the world is not full of paedos.
I cuddle the heck out of my siblings. Im in my 30s now and love the heck out of them. Theres nothing wrong with hugs and cuddles.
Our family... we are just the quiet - keep to yourself - sort of family.
Why are you buying a heater and not your parents? You are also giving them an allowance as well, I see. While that is nice of you when and why did you start doing this?
I'm asking because I'm a little concerned about your situation, man. Is your family prepared for the winter? Have enough food?
It's a long story, Mom and Dad are just, they are unemployed and trying to get help with issues. They aren't home much and when they are, we don't talk to them because they are sometimes angry / drunk and can get agitated / aggressive sometimes.
I'm trying my best with keeping food and stuff for our family. It's a lot of hard work, but I won't let my family down.
and he didn't say anything about sharing a bed with you? How did you feel when doing that?
Bro, you're her big brother. From what I read it wasn't sexual. You have no reason to feel bad or worried. Part of being a big brother is offering protection and safety. It's not weird unless you're leaving something out. Just chill man. No one would think anything of it.
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