When did getting enough sleep become such a challenge and complex? For many people, sleeping well is a frustrating and debilitating part of their life. What do you do to help you fall and stay asleep?
Everyone needs differing amounts of sleep to feel rested and maintain their physical and mental well-being. Without the appropriate length and quality of sleep, a person can suffer in how they think, react, and feel. Everyone needs “healthy” sleep. Lack of sleep has been shown to be a factor in “cardiovascular health, obesity, diabetes, and psychological wellbeing.”[1] Lack of sleep is not only an issue for adults but recent studies have found too little sleep can be an issue in children as well. Generally, if our kids are not sleeping neither are the parents. In a recent article on Reuters Health, the dangers of children and teens getting too little sleep are discussed, and it notes new recommendations by the American Academy of Sleep Medicine (AASM) guidelines.
“At least 25 percent of 12-year-olds get less than the recommended nine hours of sleep per night and there is increasing evidence that this impacts learning and memory,” said Dr. Stuart F. Quan of Brigham and Women’s Hospital, Boston, a coauthor of the new American Academy of Sleep Medicine (AASM) guidelines.[2]
During different parts of your life, you need to sleep to grow, recover from illness, and also maintain the equilibrium of your body’s natural resources. For those with chronic pain from injury or who have a chronic illness, adequate sleep can actually improve the degree of pain. Understandably, that proves to be a catch 22 as many with chronic pain just cannot sleep. Many times, not sleeping is also an indicator of a bigger health issue. If you have always slept well, then suddenly are experiencing problems, looking at your overall health and stress level is important to determine the cause and find a solution.
There is abundant scientific data and links between the lack of sleep as a factor or sign of serious health problems. Sleep deprivation impacts your mind and body on every level. When you are over-tired you’re more likely to get injured, pay less attention to details or safety, your memory is impaired, become more easily angered, and are at a heightened risk to injury and/or accident. You may become unable to focus, very irritable, and or in some severe cases become irrational.
Studies have also shown a direct correlation to sleep deprivation and weight control. This makes sense, as being very tired will discourage you from regular exercise or you may eat unhealthy foods for a quick boost of energy or comfort.
The other part is physiological. The hormone leptin plays a key role in making you feel full. When you don’t get enough sleep, leptin levels drop. Result: people who are tired are just plain hungrier — and they seem to crave high-fat and high-calorie foods specifically.[3]Your Immunity seems impacted by lack of sleep.
There are a lot of myths that suggest what you can or cannot do to fall and stay asleep. Some suggestions to getting more sleep:
- Regular Exercise – but not too close to bedtime.
- Don’t use television for “white noise” – try relaxing timed music instead.
- Avoid prescribed or narcotic sleep aids as they can often can become addictive, and can relieve insomnia but don’t cure it.
- Try natural supplements that are healthy and non-addictive.
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- High Absorption Melatonin promotes the body’s natural sleep cycle in a non-addictive sleep aid.
- Herbal sleep supplement triggers important natural sleep transmitters within the body and helps to balance hormonal function and the musculoskeletal system.
- Proprietary Herbal Sleep Formula eases and calms your body into a natural sleep cycle for a restful night.
These various natural ingredients are known to help sleep:
Calcium is a natural sleep aid that can help you fall asleep and have a restful sleep. The mineral contains tryptophan, an amino acid the body uses to produce melatonin, a natural hormone that helps induce and maintain sleep, the National Sleep Foundation reports. Research shows low calcium levels are associated with disturbed sleep patterns, including the lack of a deep REM sleep phase, according to Medical News Today. When levels of calcium are inadequate, you may wake up soon after falling asleep and have trouble getting back to sleep.[4]
Magnesium is well known for its ability to relieve insomnia. One study found that it helps decrease cortisol, the “stress hormone” that can keep you up at night. It also helps muscles relax, to give you that calm “sleepy” feeling and help you unwind after a long day. On top of helping you get a good night of sleep, it also shows potential as a therapy for depression and other mood disorders.[5]
Melatonin – Your body [naturally] makes melatonin, which helps create the urge to fall asleep,” says Sanjeev Kothare, M.D., director of the pediatric sleep program at NYU Langone Medical Center. “We call it ‘the hormone of the dark’ because it starts rising as it gets late and the light intensity [of the day] goes down.” Melatonin is key in regulating your body’s internal clock, also known as your circadian rhythm, says Andrew Westwood, M.D., a board-certified sleep physician and assistant professor at Columbia University.[6]
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[1] http://www.sleephealthresearch.com/shrp/index.html
[2] http://www.reuters.com/article/us-health-kids-sleep-idUSKCN0YZ2DN
[3] http://www.webmd.com/sleep-disorders/features/9-reasons-to-sleep-more?page=2
[4] http://www.livestrong.com/article/547625-benefits-of-calcium-before-bed/
[5] http://paleoleap.com/magnesium/
[6] http://dailyburn.com/life/lifestyle/sleep-what-is-melatonin/