Sleeping disorders and the
herbal medicines used for treatment
Many people do not realize that they suffer from sleeping disorders and
therefore do not seek help. A night"s
restful sleep is important
for your body to recover from the stress and difficulties that you have
experienced during the day and to refresh your brain. Sleep
is
also a way for your body to renew itself, making sure that it functions
properly the next day. Most adults need 7 to 8 hours of sleep
per
night, but this varies from person to person. People who are well
rested feel alert and are able to cope with normal daily functions.
Long term sleep deprivation can lead to many different problems,
including depression, anxiety, a decrease in social activities and an
inability to cope with even the simplest of tasks. Serious
health
problems can result from sleep deprivation, such as high blood
pressure, diabetes (the body is unable to process sugar properly), a
weakened immune system and even obesity.
Normal sleep consists of two main stages, rapid-eye-movement (REM) and
non-rapid-eye-movement (non-REM) sleep. Dreaming occurs
during
REM sleep. The stages of sleep can further be broken down as
follows:
- Stage 1: Light
sleep - light eye movement occurs and muscle
activity slows down. You drift in and out of sleep and can be
awakened easily.
- Stage 2: Light
sleep - eye movement stops and brain waves
become slower with occasional rapid burst of brain waves
- Stage 3: Deep
sleep - delta waves, which are extremely slow
brain waves appear that are interspersed with smaller, faster waves.
- Stage 4: Deep
sleep - there are no eye movements and no
muscle activity. Mostly delta waves are produced by the brain.
- Stage 5: REM sleep
- breathing becomes irregular, shallow
and rapid. Limb muscles are temporarily paralyzed and the
eyes
jerk rapidly. Dreaming can occur.
Symptoms of sleeping disorders
- Difficulty
falling asleep and staying
asleep
- Waking
up frequently during the night
- Difficulty
returning to sleep once
awake
- Waking
up too early
- Unrefreshing
sleep
- A
racing mind that is difficult to
"switch off"
- Daytime
tiredness and a difficulty
concentrating
- Fatigue
and drowsiness
- Irritability
Some of the most common
sleeping disorders are:
- Insomnia:
Difficulty falling asleep and staying asleep.
- Hypopnea syndrome:
An
abnormally slow respiratory rate whilst sleeping.
- Narcolepsy: Excessive
daytime sleepiness that often results in a person falling asleep
spontaneously at inappropriate times.
- Bruxism:
Involuntarily
grinding or clenching of the teeth while sleeping.
- Rapid eye movement
behavior
disorder (RBD): Acting out
violent or dramatic dreams while in
REM sleep, people have reported a spouse punching them whilst still
asleep.
- Restless legs syndrome
(RLS):
An irresistible urge to move your legs, often to relieve a "crawling"
feeling in the lower limbs.
- Delayed sleep phase
syndrome
(DSPS): An
inability to awaken and fall asleep at socially
acceptable times. There is however no problem with sleep
maintenance.
- Sleepwalking or somnambulism:
The performing of activities that
are normally associated with wakefulness such as eating or walking,
without the conscious knowledge of the subject.
- Periodic
limb movement disorder (PLMD):
A sudden involuntary movement of arms and/or legs during sleep.
How can supplements help me?
Herbal supplements can assist you in falling asleep and maintaining
sleep. Try different herbal supplements to see which one
works
the best for you. Use these herbal medicines only as needed
so
that your body does not become too tolerant of one specific herbal
supplement.
|
Supplement Recommendations
|
|
Supplement
|
Dosage
|
| Valerian |
250-500 mg
standardized extract before bedtime |
| GABA |
500 mg before bedtime |
| Calcium / Magnesium |
600 mg calcium and
600 mg magnesium before
bedtime |
| Vitamin B6 /
Niacinamide |
50 mg vitamin B6 and
500 mg niacinamide
before bedtime |
| Camomile |
1 cup of tea in the
evening |
| Kava |
250 mg before bedtime |
Valerian has the ability to
assist in relaxing the central nervous
system, promoting better sleep, lowering anxiety levels and
promoting a feeling
of calmness. One of the common
benefits of Valerian is that the morning after using it, there is no
morning drowsiness or grogginess.
GABA is an abbreviation for Gamma-Aminobutyric Acid. It is a
chemical found
naturally in the human body. This natural supplement has been used in
the
treatment of depression, manic-depressive disorder, seizures
(uncontrollable shaking), premenstrual syndrome, and anxiety.
People who suffer from a deficiency in GABA often experience
anxiety, irritability, high blood pressure and headaches.
Camomile promotes general relaxation and relieves anxiety.
This
herbal medicine has anti-inflammatory and antispasmodic properties as
well, which is helpful in relieving pain that can cause sleep problems.
Kava root contains a number of compounds that have a wide range of
therapeutic uses. In many European countries, doctors are
prescribing Kava as an herbal medicine for treating anxiety, stress and
insomnia. This herbal medicine has been successfully used in
treating panic attacks as well as preventing this often debilitating
condition.
Other recommendations
In the evening eat foods that are high in tryptophan, which promotes
sleep. These foods include bananas, milk, tuna, turkey, whole
grain crackers and yoghurt.
Do not eat large meals at least two hours before bedtime and avoid
alcohol, caffeine and nicotine four to six hours before bedtime.
Do not nap during the day if you do not need to. Try and go
to
bed at the same time every night and set an alarm clock for the same
time every morning. This establishes regular sleeping habits.
Make sure that the temperature in your bedroom is comfortable and not
too hot or cold.
Do not take prescription sleeping medications with herbal medicines for
insomnia as this will cause excessive drowsiness and lead to a lack of
concentration.
Studies have shown that regular exercise helped people suffering from
sleeping disorders to sleep more soundly through the night.
Certain herbal medications such as ginseng, guarana and kola nut have
stimulating effects that can keep you from falling asleep.
Avoid
taking these herbal supplements at least two hours before bedtime.
Reminder
Please consult your medical practitioner prior to using any herbal
medications should you be under their care. Suggestions
offered
are not intended to replace appropriate medical investigation and
treatment.
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