You sleep badly? Doctors say it's important to look at your lifestyle, too much caffeine, too little exercise, too much work or night or on television. If lifestyle changes are not enough, medications can help. But supplements can also help a restful night.
What has been proven to work? What is certain?
Here are some tips on sleep supplements of two experts: Sharon Plank, MD, with the University of Pittsburgh Medical Center School for Integrative Medicine and Alon Avidan, MD, a sleep specialist at UCLA School of Medicine.
4 natural sleep supplement good night
The chamomile tea
Melatonin
Valerian
Kava
Planck recommend these four additives, in particular valerian and melatonin. They "have good scientific evidence back up," says Plank WebMD.
Start with small doses, and tell your doctor that you are taking. (Some people should not take specific supplements.) Also, do not take the long sleep supplement.
"Each sleeping pills should not be taken for a long period," Plank said. "You need to look for ways of life, make sure someone else does not interfere with sleep. Ask. "
Chamomile to sleep
People have used chamomile tea for sleep for thousands of years. The research appears on their calming effect. A Japanese study of rats found that chamomile extract helped file the rats as fast as rats given a dose of benzodiazepines (anti-anxiety medications) to sleep. Better research is needed, chamomile, experts agree. The FDA considers chamomile tea to be safe is usually no side effects.
Planck said: "The trick is to ensure that you infuse the right to use two or three tea bags then put a lid on the pan with the oil in the water, so you have to get the properties healing tea ... "
Use chamomile if you (are connected to plants) are allergic to ragweed are carefully. Also, do not take chamomile if you are pregnant or breastfeeding.
Melatonin for Sleep
Melatonin is a natural hormone that regulates sleep-wake cycle (circadian rhythm) helps. Studies show that melatonin not only helps some people sleep, but also improves the quality of sleep. "Melatonin is available in two forms of extended release and immediate release," said Plank. "If you tend to wake up in the middle of the night, you can extended release before going to bed. If you have trouble falling asleep, try immediate release."
Melatonin for sleep Suite ...
In addition, "melatonin supplements can in the treatment of certain sleep disorders, including jet lag," says Avidan. But studies show that melatonin should carefully to help in time of the time difference. The day of farewell to when melatonin. Bedtime at your destination Go take with him for a few days. This works best when. Eastbound and the junction of four or more time zones
Some precautions: Melatonin is generally considered safe for short term use. However, there were concerns about the risk of bleeding (especially in people taking blood thinners such as warfarin take). There is also an increased risk of seizures, especially among children with brain disorders.
Valerian for sleep
Valerian root is used as a sedative and anti-anxiety for over 2,000 years.
A survey of 16 small studies have shown that valerian may help people sleep to fall faster. It can also improve the quality of sleep. Valerian is effective, so it's better over time, take every night for a short period.
Some people have an upset stomach, headache, or valerian drunk morning. Under Valerian sleep or drugs with alcohol can worsen your action, so do not use it with other sleep aids. Start with a low dose and then a few days to increase over time. Valerian is considered safe to take four to six weeks.
Kava for Sleep
Kava is a plant of family member of pepper, and has been shown to help relieve anxiety. A review of six studies showed a decrease in anxiety in patients who Kava, compared to those who received placebo. Another small study found that both kava and valerian improved sleep in patients with insomnia stress.
The American Academy of Family Physicians explains that short-term use of kava is good for patients with mild to moderate anxiety, but not if you drink alcohol or take drugs metabolized by the liver, including many drugs against cholesterol. In fact, the FDA issued a warning that associated with kava supplements with risk of serious liver damage. Before taking kava, talk to your doctor if kava is safe for you.
Lifestyle Tips for better sleep
Before trying to sleep supplements, doctors recommend that you try the following steps to sleep better.
Noise and light to a minimum. Use earplugs, window blinds, curtains or eye mask. Small lamp in the bedroom and in the bathroom is a good idea.
Avoid large meals two hours before bedtime. Snack fine.
Do not drink caffeine (including tea and soda) four to six hours before bedtime.
Regular exercise, such as walking will reduce stress hormones and help you sleep better. But do not exercise within two hours of bedtime. They have more trouble falling asleep.
Not in the afternoon not nap.
Stop working on each task one hour before bedtime to calm your mind.
Emotional problems before going to bed, you do not argue.
Keep pets out of sleeping area if you can.
Make sure your room is well ventilated and at a comfortable temperature.
Learn relaxation techniques such as meditation or progressive relaxation.
Here are some tips on sleep supplements of two experts: Sharon Plank, MD, with the University of Pittsburgh Medical Center School for Integrative Medicine and Alon Avidan, MD, a sleep specialist at UCLA School of Medicine.
4 natural sleep supplement good night
The chamomile tea
Melatonin
Valerian
Kava
Planck recommend these four additives, in particular valerian and melatonin. They "have good scientific evidence back up," says Plank WebMD.
Start with small doses, and tell your doctor that you are taking. (Some people should not take specific supplements.) Also, do not take the long sleep supplement.
"Each sleeping pills should not be taken for a long period," Plank said. "You need to look for ways of life, make sure someone else does not interfere with sleep. Ask. "
Chamomile to sleep
People have used chamomile tea for sleep for thousands of years. The research appears on their calming effect. A Japanese study of rats found that chamomile extract helped file the rats as fast as rats given a dose of benzodiazepines (anti-anxiety medications) to sleep. Better research is needed, chamomile, experts agree. The FDA considers chamomile tea to be safe is usually no side effects.
Planck said: "The trick is to ensure that you infuse the right to use two or three tea bags then put a lid on the pan with the oil in the water, so you have to get the properties healing tea ... "
Use chamomile if you (are connected to plants) are allergic to ragweed are carefully. Also, do not take chamomile if you are pregnant or breastfeeding.
Melatonin for Sleep
Melatonin is a natural hormone that regulates sleep-wake cycle (circadian rhythm) helps. Studies show that melatonin not only helps some people sleep, but also improves the quality of sleep. "Melatonin is available in two forms of extended release and immediate release," said Plank. "If you tend to wake up in the middle of the night, you can extended release before going to bed. If you have trouble falling asleep, try immediate release."
Melatonin for sleep Suite ...
In addition, "melatonin supplements can in the treatment of certain sleep disorders, including jet lag," says Avidan. But studies show that melatonin should carefully to help in time of the time difference. The day of farewell to when melatonin. Bedtime at your destination Go take with him for a few days. This works best when. Eastbound and the junction of four or more time zones
Some precautions: Melatonin is generally considered safe for short term use. However, there were concerns about the risk of bleeding (especially in people taking blood thinners such as warfarin take). There is also an increased risk of seizures, especially among children with brain disorders.
Valerian for sleep
Valerian root is used as a sedative and anti-anxiety for over 2,000 years.
A survey of 16 small studies have shown that valerian may help people sleep to fall faster. It can also improve the quality of sleep. Valerian is effective, so it's better over time, take every night for a short period.
Some people have an upset stomach, headache, or valerian drunk morning. Under Valerian sleep or drugs with alcohol can worsen your action, so do not use it with other sleep aids. Start with a low dose and then a few days to increase over time. Valerian is considered safe to take four to six weeks.
Kava for Sleep
Kava is a plant of family member of pepper, and has been shown to help relieve anxiety. A review of six studies showed a decrease in anxiety in patients who Kava, compared to those who received placebo. Another small study found that both kava and valerian improved sleep in patients with insomnia stress.
The American Academy of Family Physicians explains that short-term use of kava is good for patients with mild to moderate anxiety, but not if you drink alcohol or take drugs metabolized by the liver, including many drugs against cholesterol. In fact, the FDA issued a warning that associated with kava supplements with risk of serious liver damage. Before taking kava, talk to your doctor if kava is safe for you.
Lifestyle Tips for better sleep
Before trying to sleep supplements, doctors recommend that you try the following steps to sleep better.
Noise and light to a minimum. Use earplugs, window blinds, curtains or eye mask. Small lamp in the bedroom and in the bathroom is a good idea.
Avoid large meals two hours before bedtime. Snack fine.
Do not drink caffeine (including tea and soda) four to six hours before bedtime.
Regular exercise, such as walking will reduce stress hormones and help you sleep better. But do not exercise within two hours of bedtime. They have more trouble falling asleep.
Not in the afternoon not nap.
Stop working on each task one hour before bedtime to calm your mind.
Emotional problems before going to bed, you do not argue.
Keep pets out of sleeping area if you can.
Make sure your room is well ventilated and at a comfortable temperature.
Learn relaxation techniques such as meditation or progressive relaxation.
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