Sleep is imperative to the proper functioning of the human body. It allows the brain to replenish vital chemicals and process information for long-term memory storage. It also helps the body heal and recover from illnesses. Lack of adequate sleep, which should be about seven to nine hours per night, has been linked to problems such as obesity, depression, high blood pressure and safety, according to the National Sleep Foundation. Natural remedies can help boost the overall quality and quantity of sleep.
Sleep Disruptions
Sleep disruptions can range from mild insomnia or frequent episodes of waking throughout the night to severe difficulty falling asleep, sleepwalking and night terrors. Many factors contribute to sleep disorders, including illness, mental state and medications. Some people may experience brief periods of insomnia while others may struggle with lifelong sleep disorders.
Natural Remedies
There are many options for those looking for natural sleep help. Certain herbs and supplements, including valerian root and melatonin, are popular ingredients in natural sleep remedies. Valerian root needs to be taken on a regular basis and can take up to a month to produce an effect, according to the Sleep Help Center. Taking a bath infused with lavender oil can induce a sleepy state, as lavender is said to promote relaxation. Chamomile tea can also help relieve insomnia due to a chemical called chrysin found in the herb. Foods high in complex carbohydrates, such as whole grain breads, help increase serotonin levels in the brain, which may be related to sleep, according to Holisticonline.com.
Common Pitfalls to Sleep
Holisticonline.com recommends avoiding certain foods, beverages and chemicals that can interfere with the sleep cycle. Caffeine, nicotine, MSG and other stimulants may make it difficult to fall asleep. Alcohol disrupts tryptophan from being transported to the brain, which in turn affects serotonin levels and overall sleep quality, as tryptophan is required for the production of serotonin. Eating too much of any food late at night may also increase the risk of insomnia.
Benefits of Natural Sleep Remedies
There are many benefits to choosing a natural sleep remedy versus a prescription or over-the-counter (OTC) medication. The U.S. Food and Drug Administration cautions that prescription sleeping pills can be habit-forming and may cause users to perform activities such as driving and eating without being aware of what they are doing. Severe allergic reactions, while rare, are also possible with prescription medications. OTC medications carry fewer overall risks, but many do not completely wear off by morning and can leave you with a drowsy feeling that can interfere with safety.
Considerations
In some cases, natural remedies may not be enough to manage sleep disorders. Discuss any long-term or severe sleep issues with a physician, who may refer you to a specialized sleep clinic for diagnosis and treatment. Natural remedies are not an alternative to proper medical care and should not be used without first speaking to a medical professional, especially if other pre-existing medical conditions are present.
