Natural Sleep Aids

Guidelines for Choosing a Mattress and Pillow

So what should you look for in a mattress? The Cornell University's Ergonomics group gives some guidelines for choosing your mattress.

Look for a mattress that is:

* Designed to conform to the spine's natural curves and to keep the spine in alignment when you lay down.
* Designed to distribute pressure evenly across the body to help circulation, decrease body movement and enhance sleep quality.
* Designed to minimize the transfer of movement from one sleeping partner to the other.
* Designed with perimeter edge support.

Pillow Selection
Also, look for a pillow that complements the mattress, and choose pillows that are:

* Designed to keep the spine in natural alignment.
* Designed for maximum adjustability.
* Designed with the ability to be fluffed to fit the unique contour, shape, and sleeping posture of the user.
* Designed to support different sleep positions: Side sleeper , back sleeper, stomach sleeper.
* Designed to support the head.
* Designed to provide tactile softness.
* Designed to eliminate pressure points.
* Designed to increase facial air circulation.
* Designed as hypoallergenic.

Remember, you'll spend around some 24 years of your life sleeping, so take time to choose the best sleep system (i.e., the mattress, support structure, pillows, and sheets) that you can, and it will improve your sleep and your quality of life.

Alan Hedge, PhD, CPE
Professor, Ergonomics
Cornell University
Ithaca, NY

http://ergo.human.cornell.edu/

Current thinking still sees the purpose of sleep as rest and recovery from the "wear and tear" of being awake. This seems logical and is hard to argue with after all we all the feel the "worse for wear" without sleep, and generally so much better after sleep.

It might surprise you to learn that there is little evidence that outside the brain any other organ undergoes any significant degree of repair during sleep. In fact the evidence so far shows that these other organs undergo their repairs effectively during relaxed wakefulness. The stimulus to the repair of tissue wear and tear is an increase in blood amino acid levels, following food absorption by the gut. Tissue repair generally peaks a few hours after eating not during the fasting of a nights sleep

Many studies have deprived humans of sleep, usually for around one to three days, and a few for five to eight days without sleep.. There are no reports of physical illness, and no hormonal signs of any alarm response - there is simply a general physiological slowing up. In fact over 50 studies on sleep deprivation in humans do not show any evidence of restorative processes being carried out exclusively in sleep. However long term sleep deprivation of more than 14 days, can lead to death in humans. So which part of the body is being affected by sleep?
Well the brain may be the important exception here. Unlike many organs, the cerebral cortex is unable to switch off to any degree, outside sleep. Even when we lie down, relax but remain awake, block out sound and try and clear our minds of all thoughts, the cortex is always in a state of quiet readiness, prepared to respond immediately to any stimulus.

In this respect the waking cerebrum is like a computer, where the power consumption is always near to its peak, whether it is idling on standby, awaiting instructions, or is involved with programs and taking in information.
One night of sleep loss impairs the ability to comprehend a rapidly changing situation, and makes people think and plan in a more rigid way and be less able to produce innovative solutions to problems. The number of words in one's vocabulary is reduced both verbally and in writing, and articulation becomes more laboured and intonation becomes flatter.

All these effects certainly suggest a deterioration within the frontal cortex, this may be why the obvious effects of human sleep deprivation are on behaviour, because the cerebrum needs to sleep, and cannot obtain any rest during wakefulness.

Affects of Sleep Deprivation

Sleep is just as important to our overall health as are exercise and a healthy diet," said Carl Hunt, the director of the national center on sleep disorders research in Maryland. The center is part of the national institutes of health. Sleep is a biological need, much like food and water. If totally deprived of shut-eye, humans ultimately perish. Yet millions of Americans are increasingly skimping on their sleep and insomnia is common. Today, Americans on average sleep one hour less per night than they did 20 to 30 years go.

After just one night without sleep, concentration becomes more difficult and attention span shortens considerably. With continued lack of sufficient sleep, the part of the brain that controls language, planning and sense of time is severely affected, practically shutting down. In fact, 17 hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol level of 0. 05% (two glasses of wine).

"The dependency on caffeine and the whole starbucks culture is certainly one proof that our society is sleepier than ever before," says William Dement, a pioneering sleep researcher at Stanford university in Palo Alto, california. The trend, researchers say, is partly due to the country's 24/7 culture, with its ever escalating expectations of around-the-clock services, information, and entertainment. "all of these lifestyle changes are directly impacting not only the number of hours Americans sleep each day, but also when during the 24 hours that sleep occurs," hunt said. Studies show that one in five adults suffer from daytime sleepiness. Among those aged 18 to 34, 50 percent say that daytime sleepiness interferes with their daily work.

While many aspects of sleep remain a mystery -- including exactly why we sleep -- the picture that appears to be emerging is that not sleeping enough or being awake in the wee hours runs counter to the body's internal clock, throwing a host of basic bodily functions out of sync. " lack of sleep disrupts every physiologic function in the body," said Eve Van Cauter of the University of Chicago. "we have nothing in our biology that allows us to adapt to this behavior.

Sleep is now recognized as a physical necessity. Sleep works as a restorative function for the brain and body. It is thought that deep sleep allows for a period of brain chemical / neurotransmitter replenishment. It appears sleep is not only crucial to brain development, but is also necessary to help consolidate the effects of waking experience - by converting memory into more permanent and/or enhanced forms.

People who can't sleep or have disturbed sleep over a protracted period may be leaving themselves more open to illness and disease over the long term.

Herbal Natural Sleep Aids

Suffering from insomnia or other sleep disorders? Well now maybe you can stop tossing and turning at night as there are some new all natural sleep herb supplements that may just be what your seeking.

Made from traditional sleep herbs from the Amazon rain forest these supplements are an exciting new combination of sleep remedies.

Herbal supplements made from Mulungu, Lemon Balm (Toronjil), Damiana, Graviola, or Passionflower herbal extract ensure that you get adequate rest by normalizing sleep patterns, relaxing your muscles, and calming your nerves. These natural sleep herbs reduce anxiety and feelings of restlessness. The best part is that these sleep herbs do all this without any side effects or hangovers the morning after. Natural sleep herbs are not addictive.

The natural sleep herbs used in the manufacture of these herbal supplement are nature's gifts to mankind and have been in use for relaxing and relieving tension.

Damiana is a small shrub that is traditionally used for inducing relaxation and sleep. This sleep herb finds a mention in the British Herbal Pharmacopeia, which cites anxiety neurosis and depression as the indications for its possible benefical use. Graviola is a small rain forest tree that grows to a height of 5-6 meters. Medicinal qualities have been found in the leaves, bark, roots, seeds and fruit. The plant has relaxing and sedative properties. Graviola is known in Peru as an all natural sedative.

Mulungu is a medium sized tree that grows to a height of 10-15 meters and is commonly found in Peru and Brazil. Mulungu reduces blood pressure and acts as a sedative. The bark and root of Mulungu are used as stress and pain relievers, and to induce restful sleep. They are also used for treating asthma, bronchitis and liver conditions. A study conducted in 2002 has validated the traditional claims.

Passionflower is a woody perennial vine that is found in Peru and Brazil. It has a profusion of aromatic flowers and grows very quickly. Its fruit has many medicinal properties. Passionflower has been traditionally used as a nerve tonic, and to reduce stress and bring down high blood pressure.

Lemon Balm or Toronjil is grown in Peru, and has been found to be effective as a sedative and anti-anxiety herb.

These herbs to provide you with a safe natural sleep without any side effects. Natural sleep herbs are available in three forms: tincture, capsules or pills and tea. The tincture is prepared from 100% pure herbs distilled in water and 40% alcohol. The recommended dosage is tablespoon (7.5 ml) under the tongue or added to water or juice. The tea is prepared by mixing 1 teaspoon of the sleep herb tea mixture in hot water for 10 minutes. The tea is to be taken half an hour before bedtime.

If you are suffering from low blood pressure or taking medication for controlling low blood pressure, you may need to consult your physician before taking these herbal supplements.

Both Mulungu and Graviola have the effect of lowering blood pressure, and a change in the dosage of your medication may be required when you take them. Long-term use of Graviola might reduce friendly bacteria in the digestive tract. In case you are using this herbal supplement on a long term basis, you should supplement your diet with probiotics to compensate for this.

Author: Patricia McDougall

Patricia McDougall B.Sc., Chartered Herbalist - is the Director of Research and Development for Amazon Botanicals LLC a major manufacturer of traditional Amazon Rainforest herbal remedies. http://www.amazon-botanicals.com/Sleep_herbs_s/44.htm

Article Source: http://EzineArticles.com/?expert=Patricia_McDougall

All About Delayed Sleep-phase Syndrome

Delayed sleep-phase syndrome (DSPS) is a chronic sleeping disorder in which the person has a tough time falling asleep. He/she is never able to sleep before midnight and the result is that such persons are not able to get up in the morning. This syndrome is also known as circadian rhythm sleep disorder . DSPS is a sleeping disorder in which the timing of sleep is the main issue of concern.

People suffering from Delayed sleep-phase syndrome tend to wake during the peak hours of sleeping. This disturbs their whole cycle of the body and as a result, they fall prey to various forms of diseases. Lethargy becomes an integral part of their lives and also such people face difficulty in keeping good relations with people around them. This is because of their nature. They tend to get irritated soon. Mood swings are quite common in such people.

Patients of DSPS are of the say that even they go to bed, they don't get sleep. It's like as if their body metabolism has become like that generally is before midnight, and they are not able to fall asleep. The problem is big for students and professionals who need to go to school and workplace at the right time. Firstly, they don't get up fresh because they have not been able to get their complete share of sleep, so the feeling of lethargy is there. Such people have a tough time concentrating on things. It takes longer to complete work because of loss of focus.

One of the prime reasons for not being able to sleep is a poorly designed mattress that increases pressure points and causes pain especially in the lower back and hip area. The typical mattresses fail to provide the required support and comfort. It is here that memory foam mattresses come into play. Based on new sleeping technology, they are just apt for present day generation. This providesa more natural sleep aid to cure insomnia.

Memory foam has the feature of temperature sensitivity and this enables it to adjust itself according to your body temperature. It is able to assume the shape of your body. It helps relieve pain by reducing your pressure points and thus helps you get sound sleep at night. You can cure your problem of delayed sleep phase syndrome to a large extent by replacing your conventional mattress with memory foam mattress.

By: Cushy

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Dave Clark has many years experience writing articles, he has also written many books, and is well known in the industry