Natural aids for a restful sleep

UP TO 30% of the population suffers with insomnia during the course of a year, and the (often addictive) sedative hypnotic drugs are some of the most heavily prescribed.

There are more than 80 different sleep problems listed in the medical textbooks, from the inability to get to sleep (insomnia) to the inability to stay (narcolepsy), from snoring to nightmares.

Many sleep problems are temporary (such as those caused by having small children), but they can also be a problem which plagues you for years.

Most adults need between 7 and 8 hours sleep each night, less as they get older. But we are all different and some people can manage on just 3 hours a night. The elderly need less sleep, and so often find their sleep at night is broken, particularly if they take naps during the daytime.

Insomnia can have a real impact on family life, work and safety. As frustrating as the sleepless nights can feel, the real problems associated with lack of sleep appear in the daytime. According to some reports, people suffering from long-term insomnia have two-and-a-half times more car accidents than those who enjoy good sleep.

Poor sleepers also demonstrate reduced productivity, have decreased cognitive abilities, suffer impaired memory and concentration, experience excessive daytime sleepiness, are more irritable, and get sick more often.

Drugs

Commonly prescribed drugs for insomnia are the benzodiazepines, anti-histamines and anti-depressants.

Many of these drugs have side-effects including grogginess and reduced muscle co-ordination. Some of these drugs are addictive if you are currently taking prescription sleeping drugs, talk to your GP before stopping.

A peaceful mind

There can be psychological as well as physiological factors involved in insomnia and relaxation techniques, stress management courses, acupuncture and counselling have all been used successfully to help correct sleeping issues.

There are also a number of nutritional and herbal remedies that can offer relief, but remember that your ultimate goal is to sleep a restful sleep naturally, without any aids – either natural or prescription.

So air your feelings, deal with workplace stress, cut out as many stimulants as possible and get some well-deserved ZZZZZZ

ZZZZZzzzzzzzzzzzzzzz.

Valerian

Herbal remedies have been used safely for centuries for insomnia. In modern herbal medicine, the leading herb for insomnia is valerian. Valerian root makes getting to sleep easier and increases deep sleep and dreaming. Valerian does not cause a morning ‘hangover’, a side effect common to prescription sleep drugs in some people.

A double-blind trial found that valerian extract (600 mg 30 minutes before bedtime for 28 days) is comparable in efficacy to a commonly prescribed drug for insomnia. In a separate double-blind trial, the same amount of valerian extract was found to improve subjective assessments of sleep quality and certain aspects of brain function during sleep as well. Valerian powder or tincture can be taken 30 minutes before bedtime for best effect.

Magnesium

Due to its effect on nerves and muscles, magnesium may prove beneficial in reducing nervous irritability and muscular tension therefore aiding in the relief of insomnia.

B-Complex

Vitamin B6 is the ‘anti-depression’ vitamin, as it helps to produce serotonin, which affects moods, sleep and behaviour. It is also helpful if you suffer with leg cramps at night. Folic acid is also part of the B-complex vitamins, it can help with restless leg syndrome.

Nervousness and anxiety may be associated with vitamin B12 deficiency. Vitamin B12 deficiency can cause depression, especially in the elderly. Vitamin B12 is needed for the production of tetrahydrobiopterin (BH4), an essential coenzyme required for the manufacture of neurotransmitters such as dopamine and serotonin. The supplementation of folic acid and vitamin B12 stimulate the production of BH4.

Interestingly, vitamin B12 also influences melatonin secretion. Low melatonin status may be due to low B12 levels. Vitamin B12 intake of 1.5mg / day has produced good results in the treatment of sleep-wake rhythm disorders, through improved melatonin secretion.

St John’s Wort

St John’s Wort has proven anti-depressant effects and has been shown in research to aid in the reduction of anxiety and sleep disturbances. This may be due to its beneficial effect on the central nervous system.

Rhodiola Rosea

An adaptogenic herb is one that helps the body adapt to various stressors, whether they are physical, mental or environmental. Rhodiola is a superior plant and is generally regarded as harmless whilst exerting profound supportive effects. Given that we are basically a primitive organism struggling to adapt to a modern high technological environment, now more than ever adaptogens offer protection against the negative effects of stress.

Depression is a consequence of insufficient serotonin levels in the body brought about by various stimuli. Active compounds found within rhodiola (rosavin and salidroside) improve the passage of serotonin precursors through the blood-brain barrier. Research has also shown rhodiola to help preserve serotonin by inhibiting the activity of COMT (catechol-o-methyl transferase.)

Rhodiola can increase serotonin by 30% and decrease COMT by up to 60%, offering a natural way to achieve a more relaxed state.

MYSTERIOUS SLEEP

Sleep is one of the most mysterious of all human activities. Exactly what happens during sleep is still not completely understood. By studying brain wave patterns, sleep researchers have identified four separate stages in a normal period of sleep.

STAGE ONE

Stage One begins when we first fall asleep. Stage One is light sleep. Muscles relax and the heart slows down.

STAGE TWO

Stage Two – the heart rate increases. Stage Two sleep is called REM sleep because of the rapid eye movements that occur during this stage. The autonomic nervous system is active in REM sleep, causing rapid breathing and increased stomach acid secretion. Stage 2 is the period when we dream.

STAGES THREE AND FOUR

During deep sleep (Stages Three and Four), no dreaming occurs.

In a normal sleep period, a person cycles from Stage One to Stage Four in about 90 minutes. Waking after one full sleep cycle is complete is common among the elderly and small children.

TOP TEN Tips for a restful night’s sleep

• Avoid: caffeine, chocolate, tea, excessive alcohol, soft drinks.
• Smokers have been found to be more likely than non-smokers to suffer with insomnia. It is strongly recommended that you quit smoking.
• Take a warm bath with a few drops of essential oils such as orange blossom or meadowsweet.
• Sleep with a wool blanket. Wool helps regulate your body temperature better than synthetic fabrics.
• Don’t nap during the day.
• Exercise at least two hours before bedtime. Regular exercise promotes general health and well-being, which encourages sleep; however, too much activity right before bed generates energy that may keep you awake.
• Use the bedroom only for sleeping and sex. Watch TV, pay bills or work in other rooms in your home.
• Be aware of medications. Several prescription and over-the-counter medications such as decongestants and aspirin can disrupt your sleep.
• Talk. Expressing anxieties may release pent-up emotions and ease your mind enough to let you sleep.
• Use nutritional supplements daily and traditional herbal remedies to help ease you into a good sleeping pattern.

Disclaimer: All information contained on this website is for information only and should not be used to diagnose, prevent, treat or cure any disease, health or medical condition. The products (food supplements) are not intended to diagnose, prevent, treat or cure any health or medical condition. Do not exceed stated dose or use with prescribed medication unless advised by a doctor or medical practitioner. Do not take if pregnant or lactating. Keep out of reach of children. Consult doctor for all medical advice.

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