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Naturopath
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Sleep well for
a healthy life |
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t some point in their lives, one in three Canadian adults will experience some level of insomnia. Individual needs vary but an adult requires more than 8 hours of sleep and averages only 6.9 hours – nearly one hour less than a few decades ago. Insufficient sleep leads to fatigue, obesity, high blood pressure, heart disease, shortened lifespan, depression, low immunity and is implicated in diabetes, ultimately aging us. Sleep heals the body and promotes overall rejuvenation.
Natural aids
Botanicals induce peaceful sleep (chamomile, lavender, lemon balm, passion flower, skullcap, and valerian) but may affect the central nervous system. A qualified herbalist or naturopathic doctor can determine the correct dose and form. Melatonin, a hormone produced in the brain controlling the body’s circadian rhythm (natural sleep-wake cycle), decreases with age.
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Supplementation lengthens sleep while helping us awaken feeling alert and refreshed; also aids travelers to re-regulate body clocks and avoid jet-lag. L-Theanine improves sleep quality, heightens mental acuity and reduces nervousness and hyperactivity. 5-HTP assists in producing the neurotransmitter serotonin, to promote deep, relaxed sleep.
Goodnight sleep rules
1 Go to bed and wake up at the same time every day. 2 Sleep in a comfortable, dark and quiet environment. 3 AVOID: caffeine; sweets (can interrupt sleep by lowering blood sugar levels and raising adrenaline); alcohol or smoking before bed. 4 Exercise daily, but not in the late evening. 5 Skip daytime naps. 6 Develop a nightly routine to wind down.
7 Reserve the bedroom for sleeping; not working, worrying or watching TV. 8 Can't sleep? Get out of bed; relax by reading, deep breathing or yoga. 9 Each hour of sleep before midnight equals two hours after. Lifestyle and nutritional changes, and gentle natural remedies are effective ways to treat insomnia. H&L
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