HEALTH REPORT simple sleep solutions
T ossing and turning? Waking up in the middle of the night? Here are 10 effective strategies to help you say good night to sleep problems. Sleep is critical to the proper functioning of your brain and body, as well as to your mood. Research shows that losing even just one night of sleep can weaken immunity, because it significantly decreases the activity of T-cells, the white blood cells that fight pathogenic bacteria and viruses. Poor or insufficient sleep is also linked to higher levels of the stress hormone cortisol, which in turn may trigger age-related insulin resistance and the onset of type 2 diabetes. Studies show that sleep deprivation compromises memory, concentration, reaction time and logical reasoning – for example, a person who has not slept for 24 hours is seven times more likely to have a car accident than a driver who is not tired. Holistic help The good news is that many sleep disorders can be treated with simple lifestyle tweaks, such as exercise and dietary changes, along with natural therapies and gentle herbal and nutritional supplements.
5. pick a herb Herbal medicines are used worldwide for sleep disorders, and can be a safe, effective and non-addictive solution. Valerian (Valeriana officinalis) is especially useful for insomnia where anxiety is a factor. Other herbal remedies include hops (Humulus lupulus) , lemon verbena (Lippia citriodora) , sour cherry (Prunus cerasus) and skullcap (Scutellaria laterifolia) . Chamomile (Matricaria recutita) is a gentle, relaxing, antispasmodic herb – a cup of chamomile tea is particularly helpful if sleeplessness is caused by worry or muscle tension, and it is a wonderful remedy for exam stress in teens or nightmares in children.
12
ISSUE 60 • 2021
Made with FlippingBook Learn more on our blog