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Written by Tania
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Most people put up with the occasional bad night's sleep without
noticing any ill-effects, but if poor sleep goes on for several weeks
you may start to worry about whether it is having an adverse effect on
your health. The anxiety over being unable to sleep can make you even
more prone to insomnia, so become caught up in a vicious circle.
Scientists still do not fully understand what makes us sleep, but
certain 'sleep centers' have been found in the brain which are thought
to act as a sort of 'body clock' controlling the timing of rest and
wakefulness. Some natural chemicals in the body promote sleep, and diet
also plays a part. Consuming large quantities of coffee, tea and cola
drinks, or a bar of plain chocolate after supper, supplies the brain
with caffeine, which can keep you awake. However, some people develop a
tolerance to caffeine and have no problems going to sleep.
Causes of Insomnia
Insomnia is one of the many symptoms of anxiety, depression and stress.
Overcoming the root cause of anxiety is obviously essential to
improving sleeping habits, but proper nutrition can help as well.
Obesity can interfere with sleep because it adversely affects
breathing, increases the likelihood of disruptive snoring and may lead
to a disorder called sleep apnoea, in which someone stops breathing
when asleep - sometimes for as long as 90 seconds. Losing weight can
often put an end to obstructive sleep apnoea.
Another condition that can interfere with sleep is Restless Legs, when
there are intermittent involuntary leg movements, particularly when
lying in bed. Many naturopaths consider that the most common cause of
this is iron deficiency, and recommend iron-rich foods such as pulses,
dried apricots, dark green leafy vegetables and nuts (especially
almonds)
Never go to bed hungry, and never go to bed on an over-full stomach.
Too little food - and that gnawing pang in the pit of your stomach will
make sure that you have a restless night. Too much food - and you may
find yourself lying awake all night because you are suffering from
indigestion, heartburn or flatulence. Rich or spicy meals can also
cause these symptoms.
A sweetened milk drink at bedtime helps to encourage better sleep
because the sugars in the drink enable the brain cells to absorb more
tryptophan (provided by the milk protein) from the bloodstream. The
brain then converts the tryptophan into a soothing chemical called
serotonin.
Starchy foods - while a meal that is rich in starch can improve
physical endurance, it can also act like a sedative on the brain. This
could be due to the effect of starch on the blood glucose levels, or
possibly because it can also encourage the release of serotonin.
Honey - this is a folk remedy that can act as a mild sedative. Stir a
little honey in warm milk or chamomile tea.
Herbal Teas - many herbal teas are claimed to ensure a good night's
sleep. Chamomile, lime blossom and Valerian are said to be the most
effective.
Do you need eight hours?
It has often been said that people should get at least eight hours'
sleep at night, but individuals tend to need different amounts.
Throughout our lives, as well as from day to day, each person's needs
are constantly changing. As you age, it becomes normal to sleep less,
to take longer to get to sleep and to wake more during the night.
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