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Sleep
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| Nearly half of us experience
problems getting to sleep at some time in our lives and nothing ruins a
day more than lack of sleep the night before. |
| The amount of sleep
individuals need varies, but most people need somewhere between six and
eight hours each night. Contrary to popular belief older adults need the
same amount, however their sleep pattern may change with age. |
| Waking very early in the
morning may simply mean your body is ready to get up. In fact, no matter
how early it is, it is always better to get up and do something until
you feel sleepy again rather than lie there frustrated. |
| Many thing can cause sleep
problems : |
- Stress or anxiety
- Caffeine
- Alcohol
- Prescription drugs
- Changes in our work schedule
- Travel
- Family illness
- Physical changes that come with
getting older
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| Over the counter drugs may
work, but the next day you may feel as groggy as the lack of sleep would
have left you. To make matters worse you could suffer side effects from
taking them such as constipation, urinary retention, dry mouth and
vasoconstriction of the eyes, which can interfere with contact lens use. |
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So what's the
solution?
Start by following the same routine
each night. Have a regular bedtime, and keep your bedroom for bedroom
activities only, that means no reading, watching television or working
in bed. |
| Make your bedroom as
comfortable as possible, use room-darkening shades, lower the
temperature to 65 degrees and when your are ready to sleep turn lights
out. You could also try some simple relaxation techniques, such as
taking a warm bath before you go to bed, even better if you add a few
drops of lavender oil (hops works well too). |
| If following this routine
fails to improve your sleep pattern within about two weeks there are
several non-addictive natural remedies that you can try. They can be
used on a regular basis without side effects. |
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| Natural
Sleep Remedies |
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Chamomile A
cup of chamomile tea about half an hour before going to bed is
a simple and effective sleep aid. |
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Lavender
Try rubbing lavender oil on tense muscles. Its aroma also has
a calming effect when inhaled. You could sip some lavender tea
before you go to bed. |
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Valerian This
calming sleep aid has been approved by the the German Federal
Ministry of Health. It is widely recommended for treating
anxiety related sleep problems. |
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Kava If
your sleeping problems are due to muscle tension, such as back
spasms, or anxiety then this herb may be the solution. It
relaxes muscles and lessens feelings of anxiety allowing you
to fall asleep. It is worth noting that alcohol intensifies
the effects of kava and may cause sedation. |
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Melatonin
is a hormone which occurs naturally in the body. It has been
shown to be effective for short term use in resetting the body
clocks of travelers and shift workers. It is also useful for
the treatment of occasional insomnia. |
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To reduce jet lag,
experts suggest taking melatonin en route. After takeoff set
your watch to your destination time. Use this time from then
on. Two hours before your normal bedtime (destination time)
take 1.5 mg of melatonin and if possible sleep on the plane. |
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Take melatonin for
a couple of days after you arrive and this can further help
adjust your body clock to the new time zone |
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