Not getting enough sleep can make you feel out of sorts and unfocused — almost like you’re one step behind your usual self. It can even make you feel out of sync with situations and people around you — family, friends or co-workers. It’s important to get the sleep you need, so you can wake up ready to embrace your day and feel more engaged in what’s going on around you.

Sleep loss is not just a “nighttime” problem. Its impact can extend far into the day, limiting how well you can function physically and mentally. While there is clearly no substitute for a good night’s sleep, there are ways to increase your chances of staying alert on the job and behind the wheel.

Fortunately, there are many things you can do to help overcome your sleep problems which include increased risks for depression, more likelihood of work errors, impaired concentration, slowed reaction time and poorer work performance, impatience, being cranky or irritable. Higher incidence of workplace accidents, traffic accidents and microsleeps can also occur.

Though your bedroom may not be as conducive to sleep as it could be, several strategies can make your bedroom more sleep-friendly. For example, one can block out noise. Or better yet, eliminate it. Even if you fall back to sleep after noise wakes you, the quality of your sleep can be compromised. The issue isn’t merely how light affects your eyes. Light also affects the way your brain produces hormones that regulate your sleep cycle. Even a minimal amount of light can disrupt your sleep. If you are the type that finds it hard sleeping, looking at the clock can make you anxious. Therefore, it’s best to keep it out of view.

A bed partner who snores, tosses and turns a lot, talks while sleeping, or gets up often can affect your own sleep. In some cases, using earplugs or adding “white noise” (from a fan or similar humming appliance) can help. Perhaps the best solution for you is to try herbs. The best known herbs for helping sleep are Valerian, Passion flower, Lemon Balm, Hops and Camomile. As herbal remedies have a gentle effect they are best taken over several days and always some time before going to bed.

These herbal products need only be taken for several weeks while the causes of the sleeplessness are sorted out and the habit of sleeping returns. Plants are patronised in traditional medicine and some have been confirmed through animal studies to be effective to ensure good sleep. One of these is Newbouldia laevis which some scientists at the National Institute of Pharmaceutical Research and Development, (NIPRD), Garki, Abuja, have found to be able to put mice and rats to sleep.

The leaves, which were soaked in alcohol, worked on the central nervous system of the animals investigated, causing considerable reductions in the animals’ exploratory activity, ability to spontaneously move and hypnosis.
Similarly, chewing or soaking the roots of Nauclea tatifolia, this same group of researchers that included Amos S., Odutola A. A; Wambebe C. and Gamaniel K. found to have some dose-dependent effect.

Application of the water extract of Guiera Senegalensis in mice and rats, which the NIPRD researchers found to act on the central nervous system, prolongs the sleeping time in rats and decreasing the activity level of the mice at the doses tested. Just as water decoction of Sphaeanthus senegalensis may be used to achieve sleep, similarly, the water decoction of Zizyphus spinachristi also works.

Similarly, another group of experts from NIPRD discovered that Ficus platyphylla stem bark soaked in alcohol, because of its extract possessing sedative properties may be helpful in people that find it hard to sleep. Solanum nigrum, a common fruit when soaked in alcohol for it to seep and then taken, another group of experts including Perez R. M., in the Journal of Ethnopharmacology, was able to prove useful to correct a person’s inability to sleep.

Also another group of researchers at the Department of Pharmacology, College of Medicine of the University of Lagos, tried the sedative effect of Baphia nitida in mice. The plant produced a significant dose-related decrease in exploratory behaviour. The dose-dependent muscle relaxation in the experimental mice used for the experiment.

Valerian (Valeriana officinalis) is a herb that has long been used as a remedy for insomnia. Exactly how Valerian works in the body is still not well understood. Some studies suggest that like conventional sleeping pills, Valerian may affect levels of the calming neurotransmitter GABA.

Valerian is usually taken within an hour before bedtime. It takes about two to three weeks to work. It shouldn’t be used for more than three months at a time. Side effects of Valerian may include mild indigestion, headache, palpitations, and dizziness. Although Valerian tea and liquid extracts are available, most people don’t like the smell of Valerian and prefer taking the capsule form. Melatonin is a popular remedy to help people fall asleep when the sleep/wake cycle has been disturbed, such as in shift workers or people with jet lag.

Melatonin is a hormone found naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases.

A recent study by the University of Alberta indicates that melatonin may not be as effective as once thought. Researchers analyzed studies involving a total of 524 people with a variety of sleep problems from jet lag, shift work, medical conditions, and medication. They found no evidence that melatonin helped people fall asleep more quickly.

Melatonin is typically taken about 30 minutes before the desired bedtime. Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin. The University of Alberta study examined 17 studies with 651 people and found no significant side effects when used for three months or less. The long-term effect of melatonin supplementation is not known.

Kava is an anti-anxiety herb that may be helpful for anxiety-related insomnia. However, the United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava.
Milk is beneficial in curing the problem of lack of sleep. Drink a glass of milk mixed with honey every night before going to bed. Another home remedy is to massage the soles of your feet with milk. Honey is very useful in insomnia. It should be taken with water, before going to bed, in doses of two teaspoons in a large cup of water.

Many studies have shown that people who exercise regularly are more likely to get a good night sleep. This should be part of your schedule. Morning is best, as it wakes you up and gets your metabolism going for the day. Don’t exercise within several hours of bedtime, or you will most likely not be able to settle down enough to fall asleep. Avoid caffeine, nicotine and alcohol. Caffeine, as early as anytime after lunch, can affect your sleep at night. Alcohol may make you feel sleepy at first, but can actually lead to restless nights.

Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. They require a minimum of 20 minutes before going to bed. There are many different techniques:

Visualization involves imagining a relaxing scene. You can try it in bed before falling asleep. Involve all your senses. If you’re imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen to the waves—you get the picture. The more vivid the visualization and the more senses you involve, the more effective it will be.

Yoga combines deep breathing, meditation, and stretching. A Harvard study found that daily yoga for eight weeks improved total sleep time, the time to fall asleep. If you’ve never tried yoga before, not to worry. There are many gentle yoga styles to choose from. Although sugar can give a burst of energy, it’s short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall. Progressive Muscle Relaxation is a promising natural remedy for sleep. If you’ve never tried a relaxation technique before, this technique is easy to learn and simple to master.

Eat foods that help you sleep.Tryptophan is an amino acid that is a precursor to serotonin, which is then converted to melatonin. Carbohydrate snacks such whole grain crackers before bedtime may help to promote sleep. Just be sure to stay away from sweets. Eat magnesium-rich foods. Magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. It has also been used for people with restless leg syndrome.

Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer’s yeast, and whole grains.

For a good night’s sleep, try these simple techniques:
Calcium and magnesium should be combined into a supplement and taken with food. Calcium and magnesium deficiencies can cause restlessness and wakefulness.

B vitamins such as B5, B6 and B12 and Folic Acid can help promote restful sleep. Deficiencies in these vitamins can contribute to insomnia. A balanced diet with plenty of fresh fruits and vegetables, whole grains and nuts will help you get the vitamins you need to promote a good night’s sleep.

source : www.tribune.com.ng

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