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Signs and symptoms of insomnia may include: - Inability to get enough sleep - Difficulty falling asleep - Interrupted Sleep - Waking up too early - Waking up feeling tired, even after a full night's sleep - Daytime fatigue or sleepiness - Daytime irritability The common causes of insomnia are: - Stress - Depression - Prescription Medications - Arthritis - Asthma - Hyperthyroidism - Indigestion - Kidney Disease - Heart Disease - Lack of Nutrients such as Calcium & Magnesium Because each person’s sleep requirement is different, there is no pre-determined "healthy" amount of time that a person should sleep per night. However, lack of sleep on a constant basis can lead to relationship and health problems. Many people experience trouble falling asleep as a result of a condition known as restless leg syndrome (RLS). For reasons yet to be determined, these individuals’ legs jerk, twitch and kick involuntarily while they try to fall asleep. Some research suggests that magnesium deficiency and anemia may be the root causes of RLS. Approximately 20 million Americans suffer from a serious sleep disorder called sleep apnea. This condition is linked to snoring and irregular breathing. A person with sleep apnea may awaken from a asleep as many as 200 times per night. Reason being is that with this condition, a person actually stops breathing for as long as two minutes at a time. When this happens, the level of oxygen in the blood drops and the result is oxygen deprivation. This causes the person to wake up startled and gasping. Lack of sleep can cause health problems, irritability and disrupt normal function. Some people resort to prescription medications like Ambien to fall asleep. Medications like these carry with them a long list of side effects that include: - Allergic Reaction - Hallucinations - Abnormal Behavior - Severe Confusion - Headache - Dizziness - Nausea - Vomiting - Diarrhea or Constipation - Depression - Muscle Aches or Pains - Vivid or Abnormal Dreams - Amnesia There are a host of natural supplements and herbs that you can turn to that can help you get a good night’s sleep naturally. These include: Calcium (1,500 - 2,000 mg daily) - Has a calming effect. Be sure to use calcium lactate or calcium chelate from. Do not use lactate form if you are allergic to dairy products. Vitamin C with Bioflavanoids (Minimum of 500 mg daily) - Aids in stress reduction. Magnesium (1,000 mg daily) - Brings balance with calcium and relaxes muscles. Melatonin - (Begin with 1.5 mg a day 2 hours or less prior to bedtime. You can gradually increase dosage up 5 mg daily if this is not effective) - This is a natural hormone that promotes sound sleep. Valerian (Valerian officinalis) - Popular among many experts, several clinical studies have shown that valerian is effective in the treatment of insomnia, most often by reducing sleep latency. A double-blind trial concluded that 600 mg of Valerian extract taken thirty minutes before bedtime was just as effective for the treatment of insomnia as the commonly prescribed pharmaceutical Serax. Catnip & Chamomile - Both have mild sedative properties and promote good sleep by calming the nervous system. Do not use chamomile if you allergic to ragweed. Aside from natural herbs and supplements, remember to: Avoid alcohol, which disrupts sleep cycles over the long-term & tobacco, which is a neurostimulant and can cause sleep problems. Avoid foods like bacon, cheese, chocolate, eggplant, ham, potatoes, sugar, tomatoes & spinach near bedtime. These foods contain tyramine which increases a brain stimulant called norepinephrine. Try eating foods like banana, dates, figs, turkey, whole grain crackers or live unsweetened yogurt. They are all high in tryptophan, which promotes sleep.
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©
Mangano Publishing Corporation - The information within this website is
intended as reference materials only and not as medical or professional
advice. Information contained herein is intended to give you the tools
to make informed decisions about your lifestyle and health. It should
not be used as a substitute for any treatment that has been prescribed
or recommended by your doctor. |
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