Calming activities

Develop positive associations with bedtime. Go into your bedroom only for sleep and sex—and lie down to sleep only when you already feel sleepy. If you can t fall asleep within fifteen minutes, leave your bedroom and engage in a quiet, calming activity until you feel sleepy again. Stay away from TV and the computer, both of which emit stimulating rays of light that will interfere with your sleep cycle. 

Other studies indicate that sucrose does not cause hyperactivity. Carbohydrate ingestion increases levels of serotonin (5-hydroxytryptamine), a brain neurotransmitter that promotes relaxation and sleep. Dietary sucrose should theoretically have a calming effect and reduce activity, manifestations which have been observed in case studies (63). To date, clinical investigations have failed to show a significant connection between sucrose consumption and aggressive or dismptive behavior (66). 

Sedatives decrease activity, moderate excitement and calm the recipient. In contrast to hypnotic drugs, they do not produce drowsiness and do not facilitate the onset... 

This disorder is characterised by inappropriate levels of activity, a high frequency of periods of frustration and distraction and hence inability to sustain attention and to concentrate on one activity for a prolonged period of time. A surprising finding is that amphetamine administration, which normally increases or facilitates activity, rapidly and markedly improves behaviour. Patients become calm and their alertness is enhanced. A drug that has been used is methylphenidate (Ritalin). One interesting and recent development is the improvement in the condition by supplementation of the diet with polyunsaturated fatty acids, particularly the omega-3 acids in fish oils (See Chapter 11). 

There are a number of possible ways that caffeine can exert its effects, but the most probable action, particularly at concentrations from common consumption, is blockage of the adenosine receptor. Adenosine is a neurotransmitter that produces a calming effect. Caffeine blocks the receptors that are activated by adenosine, which results in stimulation (Figure 4-3). There is additional evidence that over time the cells of the nervous system respond to the blockage of adenosine receptors by increasing or up-regulating the number of adenosine receptors. 

The pharmacology of all these neuroleptics is extremely complex. Briefly, phenoth-iazines and related drugs have a calming effect on psychotic patients, without producing excessive sedation. Other central effects include the important antiemetic effect in disease-, drug-, or radiation-induced nausea, but not so much in motion sickness. Butyrophenones are more effective antiemetics than phenothiazines and also potentiate the activity of anesthetics. 

Exercise. Physical activity helps calm your body down and focus your mind, and as you know, being in top shape physically will be important on the Candidate Physical Ability Test. Go for a run, lift weights, go swimming—and do it regularly. 

Most of the CNS depressants have similar actions in the brain they enhance the actions of the neurotransmitter gamma-aminobutyric acid (GABA)— neurotransmitters are brain chemicals that facilitate communication between brain cells. GABA works by decreasing brain activity. Although different classes of CNS depressants work in unique ways, it is ultimately their common ability to increase GABA activity that produces a drowsy or calming effect. 

Second, special attention is paid to the Heart. Although the Liver is obviously involved in the attack, and Liver-Qi stagnation and wind are present, the Heart is the organ where the Shen resides and this controls all activities while patients are conscious. When patients suddenly lose consciousness, this suggests that the Heart-shen is disturbed. Herbs that particularly remove phlegm from the Heart and open the Heart orifice should be used. The substances that sedate the Heart-shen, calm the mind and regulate the Qi, blood and Yin of the Heart should also be used. 

Zhen Zhu is sweet, salty and cold. Its function of sedating the Heart-shen is more moderate than that of Ci Shi. Its principal focus is on disorders of the Heart as it enters the Heart and Liver meridians directly. As well as sedating the Heart-shen, its sweet nature can ease the tension of conflict, calm the mind and slow down the pathological process of anxiety. It is also effective in clearing fire of the Heart and Liver, and treats restlessness, palpitations, irritability and difficulty falling asleep. In this condition, patients may have a rapid, active and restless pulse, particularly in the first position on the left side. 

Chamomile (Matricaria camomilla) The flowers of this plant are dried and crushed into a tea, and people who drink chamomile tea half an hour or so before bedtime report getting a restful night s sleep. Chamomile tea can be useful for mild insomnia that occurs occasionally. Chamomile contains molecules called flavonoids, particularly chrysin, that calm the activity of nerve cells, although it is unknown exactly how this is achieved. Chamomile can also help relieve anxiety. A note of caution Since chamomile is a plant... 

The oil of the lavender plant (Figure 3.1) has been shown to calm the activity of the central nervous system in a fashion similar to stronger prescription tranquilizers, such as benzodiazepines and barbiturates. Lavender is usually put into teas or into candles to create an aroma that is inhaled to produce relaxation and improve the quality of sleep. 

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