How I Wished I Had a Good Night’s Sleep!

By C. Zhang, Lac. Dipl. C. H. O. M. D

Who is affected?

Are you stressed? Are you suffering from sleeplessness? Did you know you are not alone? According to a survey by the National Sleep Foundation (NSF) there are 70 million people suffering from insomnia or sleeping problems. In fact, the “can’t sleep” issue has become so common that not only the elderly but also the middle aged are distressed with it. It severely affects people’s daily lives, work, and health.

What causes sleeping problems?

Why do sleeping problems affect so many people? What causes them? What effect do they have on health? Many factors may cause these problems. While sleeping problems can be attributed to diseases such as infections, poisons, cranial damage and chronic diseases, they can be traced to one’s physical and psychological health, and to social factors. As the pace of life accelerates, people experience increasing pressure from work, studies, family, finances etc. As a result, they are afflicted with disrupted sleeping patterns and an imbalanced autonomic nervous function, which lead to anxiety, stress, and even depression. Common manifestations are sleepless nights, nightmares, and fitful sleep. Some sufferers feel extremely tired the next morning and are sleepy throughout the day, but stay wide-awake at night. What is worse is that sleeplessness often goes hand in hand with dizziness, palpitation, diarrhea, constipation, PMS, impotence, premature ejaculation, and emission. Some people experience difficulties concentrating, constantly feel physically and mentally fatigued, resulting in low production and inefficiency of work and study. Evidently sleeplessness can bring disorder to one’s health. However, not much attention has been paid regarding the issue, as people tend to think insomnia is but a habit or lifestyle. People do not consult a doctor or take any action. Some refuse to take any medication fearing possible side effects of drugs.

What is the solution?

Proper diet, healthy lifestyle, and regular exercise will help you relax, sleep better, and finally form an optimal sleeping pattern.

Dietary Supplement

Of course, having a good mood, exercising, and quitting bad habits will help, but they are not sufficient to overcome severe depression and insomnia. You need to consult doctors or practitioners, and take some herbal supplements. When choosing the product, you want to make sure it is all-natural, non-toxic, and non-addictive, and most importantly if it is backed by scientific research. Natural herbs such as Jujube seed and Chinese skullcap have been known to relieve irritability and to aid sleep. They have traditionally been used as remedies for stress, insomnia, nervous tension, pre-menstrual syndrome (PMS), headaches, muscle spasms and seizures. Look for these ingredients when shopping for a good product.

Complex Carbohydrates

An appropriate diet can help you deal with everyday stress by consuming foods that are high in complex carbohydrates. Examples such as fruits, vegetables and whole grains can also provide long-term energy.

Sugar

Avoid sugar. Although ingesting sugar leads to a quick energy boost, there is a loss of energy that occurs almost immediately.

Caffeine

Caffeine is a stimulant that causes the breath ??? rate, pulse and blood pressure to rise. Sources of caffeine are chocolate, soda, diuretics, diet pills, headache medications and other over the counter drugs. If you exhibit the physical symptoms of stress, then eliminate caffeine for one week and see if the symptoms decrease.

Cigarettes

Chemicals found in tobacco increase physical stress reactions, despite popular belief that they induce relaxation. Nicotine has the capability to speed the heart rate much like that of adrenaline.

Exercise

Exercise stimulates the brain to release morphine like substances called endorphins that cause a euphoric feeling and profoundly affect mood. During exercise, neurotransmitters called monoamines are produced, yielding a feeling of peace and tranquility.

Stress hormones that are built up in the arms and legs are also released during exercise. Although it may take up to a month to notice physical changes associated with exercise, the mood-enhancing benefits occur almost immediately. Relaxation and temporary reduction of depression are usually experienced after the initial workout session. Many doctors find exercise greatly beneficial in alleviating mild to severe depression. It can also help to increase energy and stamina, decrease anxiety and create higher levels of optimism.