Health & Fitness


Health & Fitness
Health & Fitness

Sleep Better - Naturally

themedicus Newbie

Joined: 21 October 2010
Posts: 12

Posted: 15 January 2011 at 5:13am | IP Logged
There are alternatives to sleeping pills and counting sheep. Try out some herbal preparation, relaxation and new thinking!

This is a list of some of the ways you can sleep better - naturally!

Acupuncture has been traditionally used to treat sleep disorders and the method is still popular. According to certified acupuncturist, you will get about 80 percent relief of the symptoms after four to five treatments. Acupuncture is considered to have a calming effect and increase the amount of endorphins - hormones that are linked to pain relief and wellbeing. Some studies suggest positive effects on sleep disorders while others do not demonstrate efficacy.

Lemon balm
The herb has been used as a sedative in folk medicine. Research shows sleep inducing properties in mice. The essential oil has antispasmodic and sedative properties.

Hops has long been used as aversive agents in beer and as a sedative and hypnotic agents. Research shows improved sleep in sleep disorders, thanks to its sedative and anticonvulsant effect.

Hypnosis is an altered state of consciousness, a sort of trance when you are particularly susceptible to various suggestions and requests. It is used as therapy for relaxation and stress management. It is very good for people with sleep problems, according to some psychologists. For milder symptoms, it can help with a CD with hypnosis, but if the cause is depression or anxiety, it should be combined with treatment by a professional therapist with a medical or psychological training.

St. John's Wort
St. John's wort is best known for being able to relieve depression. Some studies show that it can also relieve anxiety and distress and is used in some calming and soothing products. It qualifies as traditional herbal medicines used in mild depression and mild anxiety. St. John's wort should not be combined with other medications, because it can impair their efficacy.

Chamomile is one of the oldest medicinal plants, used for anxiety and gastrointestinal problems. Contains substances with spasmolytic effect and has also been shown to provide a deeper sleep.

The best documented method of treatment for sleep disorders is at present cognitive behavioral therapy (CBT). These are focused on the behaviors and beliefs that perpetuate sleep disturbances, such as fear of sleeping too little. Clients are taught to identify sleep, most sleep more than they think! CBT helps about 70 percent of people with insomnia. Your GP may write a referral.

Mindfulness in the moment - as often mindfulness described. The method is used for relaxation and better sleep. With mindfulness, coached clients release tension and worries. Many have great use of the method. It does not help everyone, but has no side effects. It does not hurt to try.

Green tea is not as exhilarating as normal tea. Its caffeine partially counteracted by an amino acid with sedative effects, teanin. Several studies show that teanin can relieve anxiety and inhibit the effects of stress. In one study, there was also a positive effect on sleep. The subjects who took supplements with teanin had fewer awakenings during the night and felt more rested when they woke up.

Tryptophan is an amino acid (one of the protein building blocks) needed for the signal substance serotonin to be formed in the brain. Serotonin can have soothing properties and improve well-being. A Canadian study suggests that supplementation with tryptophan in the form of pumpkin seed flour can give better sleep with fewer awakenings. You can find pumpkin seed flour in health food stores.

Valerian have long been used as a sedative and medicine against insomnia, both in folk medicine and the medical school. It can lower the activity of the central nervous system and promote muscle relaxation. Several studies show improved sleep quality and shorter sleeping hours. In a German multicenter study of 11 000 people, 70 percent experienced the effect of valerian.

Yoga is not just for relaxation but also for various medicinal purposes. One is improved sleep, where there is a special program of Kundalini Yoga and medical yoga that is designed specifically to provide maximum relaxation. The exercises will take half an hour and are recommended to be done before bed. A study showed that 77 percent may get improved sleep after six weeks. You should do yoga at least twice a week.

For more tips check the link in my signature

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Posted: 15 January 2011 at 10:01am | IP Logged

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samneil Newbie

Joined: 19 February 2011
Posts: 3

Posted: 19 February 2011 at 3:09am | IP Logged
Its great. Thanks  for the information.
               Good and proper sleep is very necessary to maintain health.
jain.rohan123 Newbie

Joined: 14 March 2011
Posts: 12

Posted: 14 March 2011 at 12:52am | IP Logged
These are six of the most commonly used preparations in traditional herbal medicine. They are based on a tried and true set of standards that have changed very little over the past 200 years.
Learn them well, and with a little practice, you'll be making your own professional herbal medications in no time.

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