(NaturalNews) Sleep is a natural process defined as a recurrent state of reduced attention to the surrounding environment. The most important sleep functions are the restoration of body functions, the synthesis of proteins and the prevention of lethargy. The number of sleep hours required varies from individual to individual. An adult needs 7 to 9 hours of good sleep daily to be alert during the day.
Insomnia
There are many sleep-related disorders, one of which is insomnia. Insomnia is a sleep problem defined as the inability to fall or stay asleep. Psychological factors, substance abuse, the side effects of some drugs, medical conditions such as asthma, inadequate sleep, and a stressful life are the most common causes of insomnia. Recently, the NIH calculated that fifty million to seventy million Americans have sleep-related disorders. Nearly 25% of the aged and approximately 10% of the general population suffer from insomnia.
Tips for good sleep
Practicing good sleeping habits is key to the success of insomnia treatments. These are as follows:
* If you take afternoon naps, they should be less than an hour long.
* Exercise regularly.
* Do not use your bed for anything except sleeping.
* Do not drink alcohol, coffee, or tea or smoke at night.
* Have a proper meal at night and do not go to bed hungry.
* Relax for an hour before sleeping.
* Do not use sleeping pills unless they are prescribed by a doctor, as sleeping pills can be dangerous. They also lose their effect after a few weeks, leading to loss of sleep again. Using natural methods is safer.
Alternative and complementary medicine
Relaxation techniques and hypnotherapy are very helpful for
insomnia sufferers. It is recommended that they learn relaxation techniques as it can help them sleep deeply.
Some people with insomnia prefer herbal cures for dealing with it. Chamomile can be used as it has a relaxing effect. A cup of chamomile tea one hour before going to bed is recommended. The herbs hops and valerian also have a beneficial calming effect and can also be used in treating insomnia. Drinking herbal tea is safer and more effective than drugs for mild and moderate insomnia.
Aromatherapy is also very helpful in treating insomnia. Lavender oil has a sedative and calming effect. You can add some lavender oil to your bath or take a light massage with some. However, do consult a health care professional before taking any natural treatments.
Sources:
1. Sleep education (
http://www.sleepeducation.com/ )
2. Insomnia Information (
http://www.sleepnet.com/insomnia.html )
3. Sleep and insomnia website (
http://www.sleepandinsomnia.com/ )
4. Australasian Sleep Association (
http://www.sleepaus.on.net/insomniainformation.html )
About the author
Dr Tamer Shaban
Vice Chairman of International Cupping Society (UK), M.B.B.CH, D.H.P., D.C.M.T, S.N.H.S Dip. (Nutrition), S.N.H.S Dip. (Herbalism), Member of the Royle Institute of Hypnotherapy and Psychotherapy, Member of the Complete Mind therapists Association.
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