Everyone from time to time has had a night when sleep just does not come easily. However, in almost one of three Australians and 22% of all Americans sleeplessness is a repeating problem.
In order to aide those who endure poor sleep, NPS (National Prescribing Service) has established a collection of resources that summarize the signs of bad sleep, possible reasons and what can be done to minimize sleep issues.
NPS, CEO, Lynn Weekes, states when we start becoming older it is normal for sleep patterns to alter, however, the quality of sleep is important and not the length of time spent sleeping.
If you end up waking up during the night and feel moody or not productive during the day you may have a sleep issue. Chronic sleep problems can affect your personality not to mention your health.
Numerous things can cause sleep problems so it is important that the prime causes be diagnosed and treated. The causes can include depression, stress, pain, breathing problems and even some medications.
Some issues of sleep can come from poor sleep practices. A few easy ways to help improve the quality of your sleep include:
Waking up and bedtime should be the same every day.
Stay active during the day as much as you can and also go outside for fresh air and sunlight.
Try not to nap during the day time.
Cut down on the caffeine.
Make sure your bedroom is set at a temperature that is comfortable for you.
If you wish to assess your sleep pattern the Pittsburgh Sleep Quality Index is a great way to find out what your pattern is. This very short quiz will assess your quality of sleep. The results may be used to discuss any concerns with your health care practitioner.
Prescription medicines and over the counter sleep aides are sometimes advocated by health practitioners for short term usage (10 days or less). However, they do carry some serious side effects and should be used with caution. They will help you fall asleep but will not improve the quality of sleep and also it is just a short term solution.
The National Prescribing Service is making the following resources available at no cost from their website:
Sleep right. Sleep tight fact sheet.
Sleep diary.
Door hanger with healthy sleep tips.
Sleeplessness is different in each person. Some persons may lay in bed for hours before finally falling asleep. Others have the ability to fall asleep quickly but wake up during the night. Others wake up too early and cannot go back to sleep. Then there are those that get enough hours in but still have poor quality sleep because they are sleeping to lightly.
Many people now are turning to alternative therapies to get a good nights sleep. Mainly due to the fact they are all natural and do not have to worry about serious side effects. Below are some of the top alternatives that have been used.
Chiropractic
President of the ACA Council of Neurology, Frederick R. Carrick, DC, states sleep problems are widespread and often disabling. However, chiropractic treatments are effective. Due to the fact that sleep disturbances are a nervous system event, the whole system is affected.
Chiropractors will evaluate the sleep problems with a detailed sleep history along with a physical exam especially to the area of neurological, cardiopulmonary and psychological functions. Chiropractors do have vast experience in the area of diagnoses and treatment of sleep disorders associated to numerous conditions that add to them.
Chiropractic can provide relief for those suffering sleep disorders through mechanical manipulations. As an example chiropractic manipulation can improve chest wall mechanics providing persons with better oxygenation. It also aides in muscle spasms and pain and joint dysfunction in neck, shoulders and back by decreasing pain and restlessness.
Acupuncture
Acupuncture is becoming popular to treat sleep disorders. Acupuncture works on the meridian points on the body. Each acupuncture treatment is geared to the individual patient. It is dependent on what has cause the sleep disorder. Some of the more traditional points used to treat sleeplessness include Yintang, PC 6 Neiguan and extra point Anmian.
Make sure you seek out a qualified acupuncturist and one who has experience in treating sleep problems.
Herbs
Sleep disorders can be treated with herbs naturally as in the forms of infusions, teas and baths.
Herbalist prescribes herbs to correct the imbalances in the body which is causing the problem. There are a number of plants that give a sedative effect. Some the herbs include:
Valerian which prompts relaxation and induces sleep. Studies have shown this herb to be very effective especially in sever cases.
Use Valerian as a tea at bed time. Mix two teaspoons of Valerian root with two cups of warm water. Prepare this in the morning, let it stand all day. In the evening strain and heat. Add one teaspoon of honey to one cup of the tea. Drink one cup at dinner and one at bedtime.
Chamomile tea is relaxing. Drink one cup at bedtime. Chamomile tea is sold in natural food stores and even most grocery stores.
Wild Lettuce induces sleep. You can purchase capsules to take by mouth. For dosage read label.
Some alternative practitioners in or around Detroit:
24281 Middlebelt Road
Middlebelt Corners
Farmington Hills
248-477-3977
Health First Chiropractic Clinic
333 East Jefferson Avenue Suite M298
Detroit
313-962-2402
Detroit Community Acupuncture
4100 Woodward Avenue
Detroit
313-831-3222
Acupuncture & Herbs Miracle
23700 Orchard Lake Road Suite K
Farmington Hills
248-504-4989
Jim McDonald Herbalsit
Serving Detroit Area
248-238-8733
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