For a good night's sleep, your body needs sufficient nutrients. A number of nutrients act to relax the nervous system and can aid in promoting better sleep. Whole foods often have many of these natural sleep remedies, but supplementation is also available to help make sure that you get adequate dietary amounts.
Calcium is often referred to as nature's tranquilizer. Some people think that calcium is better absorbed during the evening, and suggest that the folk remedy of drinking milk before going to bed could be an excellent idea. Natural sources of calcium include dairy foods and green vegetables, such as spinach. Also, a spoonfull of sesame seeds contains 10 times the amount of calcium as an equivalent amount of milk.
Magnesium is required in order to absorb calcium. Most calcium supplements also include magnesium. Magnesium acts as a muscle relaxant and is vital for maintaining blood sugar and pressure levels. Dietary sources of magnesium include halibut, whole grains, spinach, seeds, bananas, avocadoes, and nuts, such as peanuts. Diabetics and people taking diuretics need to make sure they are getting sufficient magnesium, as a lot of magnesium is lost through urine. Symptoms of magnesium deficiency include muscle spasms, low appetite, and nausea.
Vitamin D is also required to support calcium absorption by the body. Dairy products are often fortified with vitamin D. Research has discovered that it is hard to get adequate vitamin D from sun exposure, particularly during the winter, so supplementation is often needed.
L-theanine is a primary component of green tea. It is an amino acid that has calming properties. R-glutamylethylamide is the whole name of this compound. Research shows that theanine can calm the brain by inducing alpha waves. Apart from its ability to calm, theanine can also help to reduce blood pressure.
5-HTP is short for L-5-hydroxlytryptophan. L-Tryptophan is one of the amino acids. This nutrient is found in high amounts in turkey and many say that it is what causes post-Thanksgiving dinner sleepiness. Some people have used tryptophan in order to help lift mood, as it is thought to aid with the serotonin mechanisms of the brain.
GABA is a neurotransmitter. It's whole name is gamma-Aminobutyric acid. It is often used to treat depression. It functions to help regulate muscle tone and nervous response.
Articles, news, research, and views on treating insomnia and other sleeping problems.
Natural remedies and cures including herbs, nutrition, alternative therapies, and holistic approaches.
Showing posts with label insomnia. Show all posts
Showing posts with label insomnia. Show all posts
Common Causes of Insomnia
Following is a list of some of the most common causes of insomnia:
Stress - Stresses regarding work, health and/or family may keep your mind overly active at night, making it hard to fall asleep. Stressful occurrences, such as the death or illness of a family member, divorce, or losing your job, may result in insomnia.
Anxiety - Day-to-day anxieties as well as more significant anxiety disorders may result in disrupted sleep.
Depression - You may either sleep too much or have difficulties with sleeping if you are suffering from depression. This could be caused by chemical imbalances in the brain or because the worries that come with depression may inhibit you from relaxing enough to fall asleep. Insomnia can accompany other mental health problems also.
Medications - Some prescription drugs may cause problems with sleep, including some anti-depressants, heart medications, allergy medicines, stimulants, and steroids. Many over-the-counter medicines, including pain relievers, decongestants and weight loss products, have caffeine or other stimulants. Anti-histamines may make you sleep at first, but they can exacerbate urinary problems, causing you to wak up to urinate more frequenty during the night.
Caffeine, nicotine and alcohol - Coffee, tea, colas and other caffeinated beverages are popular stimulants. Drinking coffee late in the afternoon and evening can stop you from falling asleep at night. The nicotine found in tobacco products is also a stimulant that could cause insomnia. Alcohol has a sedative effect that may help you fall asleep, however it inhibits deeper stages of sleep and can cause you to waken frequently during the night.
Learned insomnia - This could happen when you worry excessively regarding not being able to sleep well and then try too hard to fall asleep. Most with this condition have better sleep when they are apart from their usual sleep environment or when they aren't trying to fall asleep, such as when they are reading.
Eating too much before bed - A light snack before bed is okay, but eating too much could result in feeling physically uncomfortable while lying down, resulting in difficulty with falling asleep. Many may also suffer from heartburn, a backflow of stomach acid into the esophagus after ingesting food. This painful or uncomfortable feeling keeps many from falling asleep.
Stress - Stresses regarding work, health and/or family may keep your mind overly active at night, making it hard to fall asleep. Stressful occurrences, such as the death or illness of a family member, divorce, or losing your job, may result in insomnia.
Anxiety - Day-to-day anxieties as well as more significant anxiety disorders may result in disrupted sleep.
Depression - You may either sleep too much or have difficulties with sleeping if you are suffering from depression. This could be caused by chemical imbalances in the brain or because the worries that come with depression may inhibit you from relaxing enough to fall asleep. Insomnia can accompany other mental health problems also.
Medications - Some prescription drugs may cause problems with sleep, including some anti-depressants, heart medications, allergy medicines, stimulants, and steroids. Many over-the-counter medicines, including pain relievers, decongestants and weight loss products, have caffeine or other stimulants. Anti-histamines may make you sleep at first, but they can exacerbate urinary problems, causing you to wak up to urinate more frequenty during the night.
Caffeine, nicotine and alcohol - Coffee, tea, colas and other caffeinated beverages are popular stimulants. Drinking coffee late in the afternoon and evening can stop you from falling asleep at night. The nicotine found in tobacco products is also a stimulant that could cause insomnia. Alcohol has a sedative effect that may help you fall asleep, however it inhibits deeper stages of sleep and can cause you to waken frequently during the night.
Learned insomnia - This could happen when you worry excessively regarding not being able to sleep well and then try too hard to fall asleep. Most with this condition have better sleep when they are apart from their usual sleep environment or when they aren't trying to fall asleep, such as when they are reading.
Eating too much before bed - A light snack before bed is okay, but eating too much could result in feeling physically uncomfortable while lying down, resulting in difficulty with falling asleep. Many may also suffer from heartburn, a backflow of stomach acid into the esophagus after ingesting food. This painful or uncomfortable feeling keeps many from falling asleep.
Herbs and Supplements to Treat Insomnia
Try the following herbs and supplements to treat insomnia. They can be used during the day, or you can try using them about half an hour before bed.
Chamomile is a long-used sedative herb which is safe to use for both children and adults. Chamomile tea is popular in Europe, South America, and Mexico for treating insomnia and sleeplessness along with irritability in children. Chamomile oil can be mixed in bath water (a few drops) to help calm nerves, diluted to 1 or 2 percent to make a soothing massage oil, or even inhaled.
Doses: Chamomile Tea, one cup 2 times daily; Tincture, 25 drops 3 time a day.
In the early 20th century, some physicians used hops specifically to treat insomnia caused by worrying or nervousness. Hops, a primary flavor component of beer, has long been used for sleeplessness and nervousness. Pillows stuffed with hops are even occassionally used to treat mild insomnia.
Doses: Tea, one cup 2 times daily; Tincture, 35 drops three times a day.
Lavender is a mild tonic used to help bolster the nervous system. A couple of drops of lavender oil mixed with a bath before going to bed is recommended for people suffering from sleep disorders. Also, lavender oil can be used as a compress, massage oil, and also inhaled to treat insomnia.
Doses: Tea, one cup two times daily; Essential oil (oil may be inhaled, massaged (use 8-12 drops of essential oil for each ounce of vegetable oil), or mixed with baths (4-12 drops)).
In the US, many herbalists prescribe valerian root extensively for its sedative properties. It is often used to treat insomnia, nervousness, and restlessness. It is often recommended for persons who have a difficult time falling asleep, since it reduces sleep latency. It also helps to minimize waking at night. Valerian is an effective herbal sedative which doesn't have any of the negative side effects associated with Valium and other sedative drugs. It works very well in conjunction with other sedative herbs, including California poppy, hops, and passion flower.
Doses: Tea, one cup when needed; Tincture, 3-4 drops three times a day.
Melatonin is a hormone created by the human body which is quickly becoming a popular supplement to aid in getting a good night's sleep, particularly for people who travel between different time zones or who work unusual hours. People have reported varying amounts of success using this product - some people have found significant benefit and other people have felt nothing from using it. A small percentage of people have experienced side effects such as nervousness and an increase in insomnia.
Chamomile is a long-used sedative herb which is safe to use for both children and adults. Chamomile tea is popular in Europe, South America, and Mexico for treating insomnia and sleeplessness along with irritability in children. Chamomile oil can be mixed in bath water (a few drops) to help calm nerves, diluted to 1 or 2 percent to make a soothing massage oil, or even inhaled.
Doses: Chamomile Tea, one cup 2 times daily; Tincture, 25 drops 3 time a day.
In the early 20th century, some physicians used hops specifically to treat insomnia caused by worrying or nervousness. Hops, a primary flavor component of beer, has long been used for sleeplessness and nervousness. Pillows stuffed with hops are even occassionally used to treat mild insomnia.
Doses: Tea, one cup 2 times daily; Tincture, 35 drops three times a day.
Lavender is a mild tonic used to help bolster the nervous system. A couple of drops of lavender oil mixed with a bath before going to bed is recommended for people suffering from sleep disorders. Also, lavender oil can be used as a compress, massage oil, and also inhaled to treat insomnia.
Doses: Tea, one cup two times daily; Essential oil (oil may be inhaled, massaged (use 8-12 drops of essential oil for each ounce of vegetable oil), or mixed with baths (4-12 drops)).
In the US, many herbalists prescribe valerian root extensively for its sedative properties. It is often used to treat insomnia, nervousness, and restlessness. It is often recommended for persons who have a difficult time falling asleep, since it reduces sleep latency. It also helps to minimize waking at night. Valerian is an effective herbal sedative which doesn't have any of the negative side effects associated with Valium and other sedative drugs. It works very well in conjunction with other sedative herbs, including California poppy, hops, and passion flower.
Doses: Tea, one cup when needed; Tincture, 3-4 drops three times a day.
Melatonin is a hormone created by the human body which is quickly becoming a popular supplement to aid in getting a good night's sleep, particularly for people who travel between different time zones or who work unusual hours. People have reported varying amounts of success using this product - some people have found significant benefit and other people have felt nothing from using it. A small percentage of people have experienced side effects such as nervousness and an increase in insomnia.
Aerobic Exercise Can Help Reduce Insomnia
The countless people who suffer from insomnia now have a new drug-free way for getting a more restful night's sleep. Regular aerobic exercise can greatly improves one's quality of sleep, along with improving mood and vitality, according to a small but important study from Northwestern Medicine.
This is the first study which examines the effect of aerobic exercise on middle-aged and older adults who suffer from insomnia. Approximately 50% of the people in this age group complain about having chronic insomnia symptoms.
The exercise trial resulted in the greatest improvement in participants reported quality of sleep, including the duration of sleep, compared with the other forms of non-pharmacological intervention.
This drug-free treatment also is desirable, because it takes away the potential for mixing sleeping medication with other drugs someone may be taking.
Sleep is a necessary component of living a healthy lifestyle, along with good nutrition and exercise.
The research study included 23 sedentary adults who were 55 and older, and who suffered from insomnia and had impaired daytime functioning. Women suffer from the highest prevalence of insomnia. After a warm-up period, the aerobic activity group exercised for 2 20 minute periods, 4 times a week, or one 30 or 40 minute period for 4 times a week - both groups did so for 16 weeks. Patient's exercised at around 75% of their maximum heart rate on a minimum of two different activities.
Participants in the non-exercise group participated in various recreational activities, such as taking a cooking class or listening to a museum lecture, which met for 45 minutes a few times a week for the 16 weeks.
Physical activity improved the participants' reported quality of sleep, raising their diagnoses from poor sleeper to good sleeper. They also reported a reduction in depression symtomps, greater vitality and reduced daytime sleepiness.
The participants' scores on the Pittsburgh Sleep Quality Index dropped an average of 4.8 points. (higher scores mean worse sleep.) In a previous study which used t'ai chi as a sleep treatment, for example, participants' average scores dropped 1.8 points.
Source: Science Daily
This is the first study which examines the effect of aerobic exercise on middle-aged and older adults who suffer from insomnia. Approximately 50% of the people in this age group complain about having chronic insomnia symptoms.
The exercise trial resulted in the greatest improvement in participants reported quality of sleep, including the duration of sleep, compared with the other forms of non-pharmacological intervention.
This drug-free treatment also is desirable, because it takes away the potential for mixing sleeping medication with other drugs someone may be taking.
Sleep is a necessary component of living a healthy lifestyle, along with good nutrition and exercise.
The research study included 23 sedentary adults who were 55 and older, and who suffered from insomnia and had impaired daytime functioning. Women suffer from the highest prevalence of insomnia. After a warm-up period, the aerobic activity group exercised for 2 20 minute periods, 4 times a week, or one 30 or 40 minute period for 4 times a week - both groups did so for 16 weeks. Patient's exercised at around 75% of their maximum heart rate on a minimum of two different activities.
Participants in the non-exercise group participated in various recreational activities, such as taking a cooking class or listening to a museum lecture, which met for 45 minutes a few times a week for the 16 weeks.
Physical activity improved the participants' reported quality of sleep, raising their diagnoses from poor sleeper to good sleeper. They also reported a reduction in depression symtomps, greater vitality and reduced daytime sleepiness.
The participants' scores on the Pittsburgh Sleep Quality Index dropped an average of 4.8 points. (higher scores mean worse sleep.) In a previous study which used t'ai chi as a sleep treatment, for example, participants' average scores dropped 1.8 points.
Source: Science Daily
Insomnia and Snoring Linked to Risk of Metabolic Syndrome
Insomnia and snoring are two conditions which appear to correlate with an individual's risk of developing metabolic syndrome and could contribute to causing it, according to a new study.
Metabolic syndrome is a collection of various of risk factors - extra fat around the abdomen, high triglyceride levels, high blood sugar level, low HDL cholesterol, and high blood pressure - which increase a person's risk for diabetes, heart disease and strokes.
University of Pittsburgh researchers studied 812 people ranging in age from 45 to 74 for metabolic syndrome and had them fill-out questionnaires regarding sleep quality. Participants who reported suffering from loud snoring had twice the risk of developing metabolic syndrome over a 3 year, follow-up period, compared to participants who did not snore. Specifically, snoring loudly accurately predicted the development of high blood sugar levels and low HDL cholesterol.
Participants who reported that they had difficulty falling asleep (insomnia) had an 80 per cent increased risk of developing metabolic syndrome during the 3 year follow-up period.
Source: LA Times
Metabolic syndrome is a collection of various of risk factors - extra fat around the abdomen, high triglyceride levels, high blood sugar level, low HDL cholesterol, and high blood pressure - which increase a person's risk for diabetes, heart disease and strokes.
University of Pittsburgh researchers studied 812 people ranging in age from 45 to 74 for metabolic syndrome and had them fill-out questionnaires regarding sleep quality. Participants who reported suffering from loud snoring had twice the risk of developing metabolic syndrome over a 3 year, follow-up period, compared to participants who did not snore. Specifically, snoring loudly accurately predicted the development of high blood sugar levels and low HDL cholesterol.
Participants who reported that they had difficulty falling asleep (insomnia) had an 80 per cent increased risk of developing metabolic syndrome during the 3 year follow-up period.
Source: LA Times
Subscribe to:
Posts (Atom)