Almost everybody suffers with insomnia at some stage in their lives. People often complain of disturbed sleep patterns two or three times a week. When you don’t get enough sleep every night, this is called insomnia. The recommended sleep time per night for an adult is 7 to 8 hours. If you are not getting this amount of sleep then you are at high risk of not being able to function properly during your waking hours. This article discusses how deprived sleep affects a person and how you can get a good night's sleep by using natural remedies.
Sleep deprivation drastically affects our ability to function during daylight hours. It can affect our health negatively, be frustrating and also be dangerous. It has been scientifically proven that people who don’t get enough sleep are at high risk of heart disease and depression. Lack of sleep causes sleepiness during the day which clouds good judgment and leads to poor decision making, moodiness, increased risk of work injury and road accidents. The effect of sleep deprivation in the brain is similar to being under the influence of alcohol. Other symptoms of sleep deprivation are a decrease in alertness, short attention span, slow reaction time, loss of memory, inability to concentrate, loss of motivation and reduced work efficiency.
Here are a few natural sleep home remedies you can try to improve your sleeping patterns. It is a process of elimination. Each individual case is different. You should try each of the suggestions and determine what method is more effective for you.
The Bedroom
In order to get a good night’s sleep it is important that your bed is comfortable. If the mattress is too soft or hard it can affect your ability to relax. Finding the right pillow is also important. The room should be as dark as possible and people sleep better if the room is cool. Avoid having computers and or television in the bedroom, the bedroom should be used only for sleep and sex. Clock radio digital displays are less distracting if they are the color red. Try to ensure that the room is quiet and free from any sound distractions. Wearing earplugs may solve this problem for you. Avoid eating in bed and try not to argue with your partner before bedtime.
Caffeine and Alcohol
Caffeine is a stimulant; it can affect your ability to fall asleep. Try to reduce your caffeine intake to only two cups a day. Stop drinking any caffeine products after midday. Alcohol can make you feel drowsy but often its effects can wake you up in the night with a headache, indigestion and the need to use the toilet. Once the sedative effect of alcohol wears off, it can cause you to wake up in the night.
Sleeping Schedule
Try to go to sleep at the same time every night and get up out of bed at the same time every morning. Even if you have not slept well. This sleep schedule includes weekends. Try not to take naps during the day as this can compound insomnia.
Create a Bedtime Ritual
Taking a bath a couple of hours before sleeping can help to relieve stress and relax the body. Adding lavender oil to the bath can have a sedative effect on the body. Also adding Epsom salts to the bath can relax muscles.
Try a Sugary Snack Before Retiring
Drinking a glass of warm milk together with a couple of sweet biscuits can have a sedative effect on the body. Also honey added to warm milk or a herbal tea is effective. Try consuming any carbohydrate-rich food 30 minutes before retiring to bed. If drinking before sleep causes you to get up in the night to urinate, try a couple of pieces of toast or consume cashews, cottage cheese, tuna, chicken or turkey. These foods contain a chemical which has a sedative effect on the body.
Low Serotonin Levels
If you suffer from depression, it is likely that you have low serotonin levels. A low serotonin level is scientifically believed to effect sleep patterns. A supplement called tryptophan helps to increase serotonin levels in the body and can help with better sleep. Ask your doctor about being a possible candidate for this medication.
Melatonin
Melatonin is responsible for your body’s biological clock. If you are deficient in melatonin then the chances are that you will suffer with sleeping problems. As we age, our melatonin levels decrease, which is why many of the elderly suffer from sleep deprivation. Ask your doctor about taking a melatonin supplement, a couple of hours before retiring to bed.
Sunlight
A lot of people do not get enough sun exposure during the day. Increasing your sun exposure can lead to getting better sleep. Melatonin levels increase with sun exposure. Night shift workers often have trouble sleeping due to lack of sun exposure and disruption to normal melatonin levels. Try to get at least 15 minutes of sun exposure per day.
Natural Sleep Aid Supplements
Valerian is a herb that causes sedative and muscle relaxation effects. It is available over the counter in pharmacies and health food shops. Taken at night, an hour before bed time is a helpful aid to better sleep. Another natural sleep aid is a drug called Dozile. It too is available over the counter in pharmacies. You only need to take half to one tablet and this medication has an impressive track record of aiding sleep without side effects.
Sleep Diary
Keeping a sleep diary will allow you to keep track of what works and what doesn’t. Try each of the home remedies discussed above for 1 to 2 weeks to determine what works for you.
In conclusion, sleep is an important factor in our lives. It is a necessity for optimum health and our daily ability to function normally. Most of the body’s repair work occurs whilst sleeping. If you are not getting enough sleep at night, you are putting yourself at great risk of deprived sleep side effects. Making changes to your lifestyle can have a great impact on the quantity and quality of your sleep.
Sources
ABC News Sleep Deprivation Triples Risk of Mental Illness Retrieved November 28,2011
CBS News Sleep Deprivation May Impair Memory Retrieved November 28,2011
ABC News Sleep Deprivation Play with our Emotions Retrieved November 28,2011
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact their physician for advice.
Sandra Markcrow - I'm a health care professional. Am interested in the latest research available on all aspects of health care.
Join the Conversation