|
Sleep
|
 Nearly half of us experience
problems getting to sleep at some time in our lives and nothing
ruins a day more than lack of sleep the night before.
The amount of sleep individuals
need varies, but most people need somewhere between six and
eight hours each night. Contrary to popular belief older adults
need the same amount, however their sleep pattern may change
with age.
|
|
| Waking very early in
the morning may simply mean your body is ready to get up. In
fact, no matter how early it is, it is always better to get up
and do something until you feel sleepy again rather than lie
there frustrated. |
| Many thing can cause
sleep problems : |
- Stress or anxiety
- Caffeine
- Alcohol
- Prescription drugs
- Changes in our work schedule
- Travel
- Family illness
- Physical changes that come
with getting older
|
| Over the counter drugs
may work, but the next day you may feel as groggy as the lack of
sleep would have left you. To make matters worse you could
suffer side effects from taking them such as constipation,
urinary retention, dry mouth and vasoconstriction of the eyes,
which can interfere with contact lens use. |
|
So
what's the solution?
Start by following the same
routine each night. Have a regular bedtime and keep your
bedroom for bedroom activities only: that means no reading,
watching television or working in bed. |
| Make your bedroom as
comfortable as possible, use room-darkening shades, lower the
temperature to 65 degrees and when your are ready to sleep turn
lights out. You could also try some simple relaxation
techniques, such as taking a warm bath before you go to bed,
even better if you add a few drops of lavender oil (hops works
well too). |
| If following this
routine fails to improve your sleep pattern within about two
weeks there are several non-addictive natural remedies that you
can try. They can be used on a regular basis without side
effects. |
|
|
Natural
Sleep Remedies |
|
Chamomile
A cup of
chamomile tea about half an hour before going to bed
is a simple and effective sleep aid. |
|
|
|
Lavender
Try rubbing lavender oil on tense muscles. Its aroma
also has a calming effect when inhaled. You could sip
some lavender tea before you go to bed. |
|
|
|
Valerian
This calming
sleep aid has been approved by the the German Federal
Ministry of Health. It is widely recommended for
treating anxiety related sleep problems. |
|
|
|
Kava
If your
sleeping problems are due to muscle tension, such as
back spasms, or anxiety then this herb may be the
solution. It relaxes muscles and lessens feelings of
anxiety allowing you to fall asleep. It is worth
noting that alcohol intensifies the effects of kava
and may cause sedation. |
|
|
|
Melatonin
is a hormone which occurs naturally in the body. It
has been shown to be effective for short term use in
resetting the body clocks of travelers and shift
workers. It is also useful for the treatment of
occasional insomnia. |
|
To reduce
jet lag, experts suggest taking melatonin en route.
After takeoff set your watch to your destination time.
Use this time from then on. Two hours before your
normal bedtime (destination time) take 1.5 mg of
melatonin and if possible sleep on the plane. |
|
Take
melatonin for a couple of days after you arrive and
this can further help adjust your body clock to the
new time zone. |
|
|
