What Happens When You’re
Sleep-Deprived?
Irish people get about 25 percent less sleep than they did
a century ago -- and this isn’t just a matter of having less energy.
Too little sleep impacts your levels of thyroid and stress
hormones, which in turn can affect your memory and immune system, your heart
and metabolism, and much more. Over time, lack of sleep can lead to:
·
Weight gain
·
Depression
·
High blood sugar levels and an
increased risk of diabetes
·
Brain damage
The consequences of sleep deprivation are so intense
because your circadian rhythm has evolved over hundreds of generations to align
your physiology with your environment, and your body clock assumes that, like
your ancestors, you sleep at night and stay awake during daylight hours.
For lifestyle and
environmental advice on how to improve your sleep pattern view my 30 guidelines
for a good night’s sleep type the word “sleep” into the search bar on this site
Herbal medicines:
Top sleep experts from
around the globe all report that it’s not the length of the sleep you get that
matters but the quality of the sleep you get. Herbal medicines can be a great
help for improving the quality of your sleep.
St Johns
wort (Hypericum perforatum)
By far my most
prescribed herb for sleep at the clinic. Traditionally used for anxiety and
insomnia, St johns wort is a fantastic herb for
improving the quality of your sleep.
Valerian(Valeriana
officinalis)
Studies show that Valerian treatment showed significant
improvements in sleep latency
(time taken to fall asleep),
nocturnal time awake, total sleep time and sleep quality. An extract of the
herb increased REM sleep, increased sleep efficiency and decreased morning
sleepiness.
Hops(Humulus
lupulus)
A randomised, double-blind, parallel trial demonstrated
equivalent efficacy and tolerability for
a hops-valerian preparation compared
with a benzodiazepine (sleep drug) in patients suffering from sleep
interruption disorders.
Lemon Balm(Mellissa
officinalis)
Leaf or aerial parts of Lemon Balm are used in western
traditional medicine for sleep disorders of nervous origin associated with
anxiety or depression. In a double-blind trial, 30 patients with anxiety and sleep
difficulties were treated with Lemon Balm extract or placebo. Compared to
placebo, patients treated with Lemon Balm extract experienced 49% less anxiety,
72% fewer anxiety-associated symptoms and 39% less insomnia.
Lavender Oil (Lavandula
angustifolia (L. officinalis))
Oral administration of Lavender oil improved sleep
disturbance and improved anxiety in a number of studies.
Magnolia & Zizyphus
A blend of Magnolia officinalis bark and Zizyphus spinosa seed was
evaluated in an open study in the United States, which involved 295 volunteers
with mild to moderate sleep difficulties. 86% found the herbal treatment to be
relaxing, 82% rated it as assisting in a restful sleep and 82.8% rated it as
effective in reducing fatigue.
Taking these herbal medicines in combination in the correct
ratios can potentiate the medicine and improve the action of the blend.
When treating patients with insomnia it is vital to take a
thorough case history, which should include:
•
past
experiences of insomnia;
•
past
medical history, particularly in relation to the nervous system;
•
pre-existing
conditions;
•
general
health;
•
current
emotional state;
•
diet,
particularly food and beverage intake in the evenings;
•
attitude
to sleep and preparation for sleep before going to bed;
•
all existing
medications including vitamin, mineral and herbal supplements.
For further
information on how to obtain these herbal medicines contact the clinic on
0719142940.