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There isn’t anyone who doesn’t experience an occasional sleepless
night, perhaps due to heartburn, stress, indigestion, or drinking
too much alcohol or caffeine.
The ideal amount of sleep
varies from person to person. Although 8 hours of sleep is about
average, there some do quite well on only four to five hours of
sleep a night. An there are those need a good nine to 10 hours of
sleep each night.
Insomnia is a prolonged inability to get
enough adequate sleep. The results from insomnia are waking up in
the middle of the night and having trouble getting back to sleep.
People with insomnia may have difficulty falling asleep in the first
place. It can be temporary, occasional, or a chronic
problem.
Not being able to get a regular good night's sleep
affects not only your energy level, but also your mood, your health
and your immune system. Fatigue, caused by a lack of sleep, whether
young or old, leads to diminished mental alertness and inability to
concentrate.
Nutritional supplements that may be
helpful for insomnia sufferers
Melatonin is a
natural hormone that helps regulate the biological clock in humans.
With progressing age, less melatonin in the body is produced. This
may explain why older people have a harder time sleeping and why
melatonin supplements help the elderly to sleep. Melatonin is a
potent hormone and should be taken with doctor supervision, as
long-term effects are unknown.
L-tryptophan,
an amino acid,
has been successful for some people with insomnia, as it is changed
to the chemical messenger, serotonin. It has helped promote sleep in
people who wake up three to six times per night. L-tryptophan is no
longer an over-the-counter drug in the U.S. 5-Hyroxytryptophan
(5-HTP) is a related compound, occurring naturally in the body.
It is also changed into serotonin and may be helpful for insomnia.
Rapid-eye-movement (REM) sleep was increased with 5-HTP; however,
further research is necessary to decide if it is safe and helpful
for insomnia sufferers.
Magnesium has
been shown in a preliminary trial to improve sleep for those who
suffered from insomnia and period limb movements during sleep (PLMS)
or restless legs syndrome (RLS).
Vitamin B12
when taken by people with sleep-wake rhythm disorder (a form of
insomnia) showed marked improvement after supplementing 1,500 to
3,000 mcg per day.
Herbs that may be helpful for
insomnia sufferers
Valerian has been
a leading herb used for insomnia. It makes getting to sleep easier
and helps with deep sleep and dreaming. The combination of valerian
and lemon balm has been tested for improving sleep in insomnia
sufferers. It has been shown in a double-blind trial that this
combination of herbs was effective in helping with the quality of
sleep.
Other combinations with valerian root that act as mild
sedatives are, chamomile,
hops, passion
flower, lemon balm,
American skullcap, and catnip. These are
all often recommended by healthcare professionals.
Bitter
orange has been used as a calming agent for insomnia and may
counteract insomnia.
Corydalis has been shown to provide pain
relief and promote relaxation. In a preliminary report, people with
insomnia fell asleep easier when corydalis extract was
supplemented.
Many medicinal ingredients are found in the
volatile oil of lavender. It is
known to be calming when inhaled and can improve some cases of
insomnia. Some uses of lavender can be harmful and should be used
with supervision of a trained herbalist or medical professional.
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