Among the top ranking news articles in the health category today are: Catching up on lost sleep a dangerous illusion, from USA Today; Chronic sleep loss hampers performance, from Reuters; and, You can't always catch up from sleep loss, from UPI. The message is that loss of sleep is a growing problem in our fast-past society.
According to one study, as many as 30% of Americans get less than six hours of sleep per night. Consistently getting too little sleep can affect activities of daily living, especially reaction times. This is a dangerous problem for doctors, firefighters, policemen, truck drivers and anyone who spends any amount of time behind the wheel. Doctors explain that not only can you not "cheat" on getting enough sleep, that you really cannot "catch up" on lost sleep either.
Improve Sleep Naturally
For many, the problem is not only not getting enough sleep, but not getting quality sleep. There are a few natural solutions which have been shown to improve the quality of sleep.
Aromatherapy
In a study done by Oldham Cottage hospital in the UK, researchers found that by simply placing a few drops of lavender essential oil on patients' pillows at night, it help to not only improve sleep patterns, but helped the patients feel more vibrant and alert during the day. Other essential oils that may help relieve induce sleep, relieve anxiety or encourage relaxation include roman chamomile, ylang ylang and jasmine.
Meditation
Meditation has many health benefits. It helps alleviate anxiety and stress, improve mood and combat depression, and, of course, induce relaxation. It only takes a few minutes a day, and practiced immediately before bedtime, it can help one fall asleep faster and improve the overall quality of sleep. It should begin with a period of deep breathing, and a few moments of clearing the mind. Relaxation CD's are also very helpful. The video below provides a short demonstration of how this is done.
Herbs
Sometimes, gentler methods such as aromatherapy and meditation are not quite enough to combat the worst cases of insomnia or other sleep disorders. Fortunately, there are herbs which are as effective as over the counter sleep aids, but without the negative side effects. Kava Kava and Valerian are popular options. Both are mildly sedative and have tranquilizing effects, so should not be combined with alcohol or other sleep medications. They should be taken as directed.
Other tips for a restful night's sleep include; avoiding stimulants (caffeine, tobacco, etc.) after lunch, following a balanced diet, and getting regular exercise. Experts recommend adults get six to eight hours of quality sleep each night.
Related Articles:
Relaxation Technique Using Meditation
Naturopathic Remedies for Depression
Sample meditation session
Comments
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