Your body has an internal biological clock that normally runs on a
24 hour cycle. This cycle is called your circadian rhythm; It regulates your
body’s systems and when it is in tune it allows you to maintain a normal
sleeping pattern. Sometimes however, your circadian rhythm may become altered
and you can experience bouts of insomnia. Common examples of this are jet lag,
illness and change in work hours that disturb your natural sleep pattern.
Two Types of Insomnia
Stress, depression, sickness and some medications can prevent you
from getting a good night’s sleep. When this happens for a short time or is
infrequent, it is known as “acute insomnia”. “Chronic insomnia”
generally lasts for more than three nights a week for one month or more.
Insomnia can happen to anyone at any time and is not always connected to a
cause or reason. Insomnia is classified in two ways. Primary insomnia is
not related to any event or health issue. You just can’t fall asleep. Secondary
insomnia is caused by a condition
or event in your life. Asthma, heartburn, arthritis, pain and
medications can all be the cause of secondary insomnia. Some people try to find
relief from this condition with prescription medications, antihistamines and
over the counter sleep aids, many of which can have serious side effects.
Why is Sleep So
Important?
Your body needs to be at rest in order to renew, repair and
rebuild tissues and cells. It is important not only for physical health, but
mental health as well. Lack of sleep can affect the body in many ways,
including a weakening of the immune system, metabolic complications and even
affects heart rhythm. Severe sleep deprivation can cause mood swings, impaired
memory and cognitive functions and even hallucinations.
Normally a sleep cycle occurs every 90 minutes during the night.
Stage 1 usually only happens when you first fall asleep. If you are awakened
during sleep the cycle may start over or, if you can fall back to sleep
quickly, you may return to the stage you were in prior to waking.
Sleep Stag
SLEEP STAGES OF A NORMAL SLEEP CYCLE
|
||
Sleep Stage
|
DURATION
|
Physiological
Effects
Stage
|
Stage 1
|
5-10%
of sleep
|
Breathing
slows
You
start to relax
|
Stage 2
|
40-50%
of sleep
|
Brain
waves slow Eye movement stops
|
Stages 3 & 4
|
20%
of sleep
|
Long
delta brainwaves appear Deep sleep
|
Rapid Eye Movement
(REM) Sleep
|
Every 90 minutes
|
Stage
of sleep associated with dreams
|
Nature’s Sleep Aid
Valerian Root, Lemon Balm and Passionflower are just a few of the
natural alternatives to Xanax and prescription sleep aids such as Ambien and
Lunesta. These herbs carry none of the side effects or risks of prescription
sleep aids. They are safe for most people to take and not addictive although
you should always consult your healthcare professional.
Valerian – (Valeriana officinalis) has been used since ancient Greek times
as a sleeping aid and also for its calming effects. As a sleep aid, valerian
seems to be most effective for people who struggle to fall asleep or wake up
during the night.
Lemon Balm – (Melissa officinalis) Research in Germany has shown a key compound
in lemon balm calms the central nervous system, making it great for helping to
relieve stress and anxiety, which in turn helps people to sleep better.
Passionflower - (Passiflora incarnata) One of the great characteristics of
passionflower is that it aids sleep without leaving the groggy feeling typical
of many sleeping medications.
Try tablets,
capsules, tinctures or teas one by one to find out what is most
effective for you. Whatever herbs you decide to use, Hope fully you’ll soon be sleeping sounder,longer and more peacefully.
