Benjamin Franklin once said: "Early to bed and early to rise makes a man healthy, wealthy, and wise." Sounds like reasonable advice, but is there really any truth to it? Absolutely, says the hundreds of studies on sleep deprivation and its inevitable side effects.
If you're having trouble sleeping, you're not alone. Over 3.3 million Canadians 15 and older don't get enough sleep. In fact, statistics show 18 percent of these people average less than five hours of sleep a night. And according to research, if you're among the sleep deprived, apart from feeling a little tired, this continuous lack of sleep is also severely affecting your health.
In the short term, sleep deprivation can cause things like irritability, impatience, short temper and enhanced or exaggerated emotions such as anger and sadness. Not surprisingly, reaction times decrease and you can get more frequent and intense headaches. Generally, with increased lack of sleep you start to feel effects similar to alcohol: decreased mental awareness, mental confusion, muscle cramps and the inability to stay awake or concentrate.
One of the major effects of chronic sleep deprivation (anything less than 7-8 hours a night) however, is an impaired immune system. Researchers say chronic sleeplessness results in an increase in cytokine molecules, which coordinate brain–immune system communication. It is like living in a body that is constantly in a state of attack and the body's natural immune response is to release more white blood cells to fight off the perceived danger. The result is inflammation, which in turn causes changes in blood chemistry that are linked to a variety of diseases, such as heart disease, diabetes and various neurological conditions. Chronic lack of sleep also leads to premature aging.
Lack of sleep has become such a familiar part of life that we often forget it is not normal. Our bodies need sleep to rejuvenate and carry out the thousands of intricate processes that keep us strong and healthy. While there are prescription medications available to help you sleep, there are also many safe and effective natural supplements you may want to talk to your healthcare professional about first. Here are a few to consider.
Melatonin This hormone is closely linked to the natural sleep/wake cycle of the body normally triggered by light. The pineal gland in the brain produces serotonin, which in turn is converted into melatonin when exposure to light begins to decrease at night. This hormone signals it is time to sleep, causing you to feel tired. Many people use melatonin to help alleviate insomnia caused by shift work or jet lag.
Valerian Valerian is regularly used as an effective over-the-counter sleep remedy in Europe. Studies show that similar to prescription sleeping pills, valerian increases the levels of GABA, a natural calming neurotransmitter that helps to ease both nervous and muscle tension. Valerian is not addictive like most prescription sleep aids and it does not cause grogginess in the morning although it can cause mild indigestion in some people.
Chamomile This herb is widely known for its calming properties. A cup of chamomile tea is also great for digestion, which studies show is linked to lack of sleep in many cases.
St. John's Wort St. John's wort is often prescribed for mild depression and anxiety. Its natural sedative effects make it an effective sleep aid in cases of insomnia, especially when related to anxiety and stress.
Kava Kava is most commonly known as an anti-anxiety herb, which can also be helpful in cases of anxiety related insomnia. Long-term use isn't advised however, as it can cause liver damage.
Catnip While kitty may get a little crazy sniffing catnip, this herb contains a chemical called nepetalactone that has a sedating effect in humans. It is also great for digestion and is found in many insomnia formulas and sleep-promoting teas.
Lemon Balm Lemon balm is great for digestion and research shows it can relieve nervous tension. Lemon balm tea just before bedtime is often helpful for insomnia.
Passion Flower Best known for its ability to calm and ease muscle spasms, this herb is very helpful for anxiety-induced insomnia.
California poppy Studies show California poppy is an effective sedative and sleep-promoting herb that can help in relaxation and cases of mild anxiety.
Hops Probably most widely known for it flavouring in beer, hops has a long history of use for sleeplessness, nervousness and restlessness. In the early 1900s, hops was specifically used as a sedative for insomnia resulting from worry or nerve weakness.
Lavender While this herb is widely recognized for its fragrant scent, studies show lavender can relieve anxiety and promote sleep. Lavender is not taken internally, but a few drops of lavender oil in the bath before bedtime or simply inhaled can help to alleviate insomnia.
Many other herbs such as black cohosh, boneset, fleece flower root, gotu kola, jasmine, marshmallow root, sage and thyme for example are also known to help with sleep disorders. But like medications, some herbs can have side effects and drug interactions, so it is always best to speak with your doctor before taking them.
Diet also plays a huge role in sleep disorders. Deficiencies in essential minerals such as calcium and magnesium are known to cause insomnia in many cases. If you are under a lot of stress, B vitamins can also help ease anxiety and promote sleep.
Cynthia McMurray is a freelance natural health writer. She has written numerous books for leading health professionals and was the founder and publisher of a national natural health magazine. She is currently writing in-depth health manuals for a large international health and wellness company.
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