100 patients polled, top 3 answers are on the board.
What health related ailment causes you the most anguish on a regular basis?
If you read the title of this post then I’m sure you were able to figure out one of them. Trouble sleeping is easily a top 3 complaint. The other two would be joint pains and constipation (which I’ll cover in a separate post).
Admittedly I didn’t really poll 100 patients. But I can tell you both from reading medical forums and from professional experience, these are three of the more agonizing issues.
And it makes sense, right? There’s nothing more miserable than staring at the dark walls pleading with your mind to shut down so you can rest.
You ever heard that alarm clock go off and wonder if you ever did actually go to sleep? It makes for a pretty miserable day and sadly I’ve seen patients go day after day, week after week like this.
This can take a tremendous toll on the body. Risks of cardiovascular disease can increase. Mental well being is significantly affected. It appears that after about 72 hours without little to no sleep individuals can start to appear drunk, slurring words, stumbling and even experiencing hallucinations.
There is a reason the sleep aide market is a 65 billion dollar industry. More than half of adults report struggling with some form of a sleep disorder.
There are a whole host of sleep related disorders. Insomnia is probably the one people are most familiar with.
There are also sleep movement disorders, sleep related breathing disorders, parasomnias and hyper somnolent disorders such as narcolepsy.
I’m happy to touch on those separately as those deserve their own post. But for now, we’ll stick mostly with insomnia. The hallmarks of insomnia include trouble falling asleep, trouble staying asleep or poor quality of sleep. It’s not uncommon to have a combination of these.
By definition, insomnia is experiencing symptoms on 3 or more nights a week and these symptoms should persist for at least 3 months. Short-term insomnia disorder is when symptoms last less than 3 months. This is almost always related to an acute stressor.
Its no surprise that the amount of sleep we require changes over time. As a newborn it’s not uncommon to require 18 hours of sleep in a 24 hour period. This reduces to 8-10 hours through our teenage years and somewhere between 7-8 hours by the time we’re 65 years old.
There can also be tremendous benefit from taking naps. The so called power nap (10-20 minutes) can improve mental sharpness and enhance mood. Longer naps > 60 minutes can go through an entire sleep cycle including REM and non-REM sleep. This can enhance memory and build skills. Although be careful with longer naps as this can impact your ability to fall asleep at night.
You may have heard the term sleep hygiene. This references a set of practices that aim to facilitate and promote quality sleep.
Consider one of these 10 natural treatments to promote sleep:
Melatonin is a hormone that helps regulate the sleep-wake cycle. It is available as an over-the-counter supplement and can be useful for addressing jet lag or adjusting to a new sleep schedule.
Magnesium is a mineral that may help relax muscles and calm the nervous system, making it easier to fall asleep. It can be taken as a supplement or obtained through magnesium-rich foods.
Valerian is an herbal supplement that has been used for centuries to promote relaxation and sleep. It is available in various forms, such as capsules, tablets, or teas.
Chamomile is another herbal remedy known for its calming properties. It is often consumed as a tea to help with relaxation and sleep.
Lavender essential oil or supplements may help reduce anxiety and promote relaxation, potentially aiding in sleep.
5-HTP is a precursor to serotonin, a neurotransmitter that plays a role in regulating mood and sleep. Some people use 5-HTP supplements to improve sleep quality.
L-theanine is an amino acid found in tea leaves, and it is known for its relaxation-promoting effects. It can be taken as a supplement or consumed in the form of tea.
Ginkgo biloba is an herbal supplement that may improve blood circulation and cognitive function. Some people find it helpful for sleep, particularly if sleep difficulties are related to poor circulation.
Ashwagandha is an adaptogenic herb that can help reduce stress and anxiety, which can contribute to better sleep.
CBD is a non-psychoactive compound found in cannabis that is believed to have a calming effect. Some individuals use CBD products to improve sleep quality.
“When counting sheep just isn’t cutting it, it’s worth exploring nature’s own sleep aids. Sleep is essential for good health, and a natural approach may be just the ticket to sweet dreams. So, why not give it a try before you hit sheep number 200?”
Disclaimer:
The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of content found on this blog.
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