St. Francis Lemon Balm (Melissa) Liquid - 100ml

Sleep disorders
like sleep apnoea are difficult to treat and require a formal sleep study for a positive diagnosis. Restless leg and periodic limb movement syndrome are other common sleep disorders.

Nutritional supplements and herbs can be of benefit, in particular those recommended in this article for stress reduction. Those specific for getting or staying asleep can be of some benefit as part of an overall sleep improvement strategy along with conventional treatments.

The ability to get to sleep and stay asleep
This can be supported with several nutritional supplements and herbs. The active ingredient in the herb valerian bonds to relaxation receptor sites in the brain. While not as effective as pharmaceutical sleeping pills, valerian is clinically proven and will not cause a hangover in the morning. Chamomile tea, passion flower, and hops can also help you get to sleep. Fast acting sublingual lozenge form melatonin is an effective alternative to addictive sleeping pills. Use the regular, slower acting tablets or capsules to help you stay asleep.

Treatment
Conventional treatment of insomnia involves sedative or tranquilizing medication. Sedatives make insomnia worse because they induce a sleep that lacks normal REM patterning. They also are psychologically and physically addicting. Tranquilizers side effects include confusion, sluggishness, restlessness, anxiety and dependency. Over the counter sleep medications have side effects such as agitation, confusion, depression, dry mouth and a worsening of prostate conditions. Overall, individuals on sleep medications are 50% more likely to die in accidents than those who are not on such medications.

Sleeping Habits
Maintaining regular sleeping habits is an essential component of healthy sleep. Go to bed only when you are tired and do not stay in bed if you re not sleepy. Use the bedroom only for sleep and sex. Get up at the same time each day. Do not nap unless it is a daily routine and exercise during the day but not before bed. Take a hot bath or shower 1-2 hours before bed. Keep the bedroom quiet and comfortable. If necessary, use a white noise machine to generate background noise. Put worries out of your mind and think of positive things. For occasional sleeplessness try herbal combinations or melatonin.

Diet
Nutritional considerations for insomnia are as follows. Eat foods containing tryptophan at dinner and for a bedtime snack. They include warm milk, bananas, dates, figs, nut butter, tuna, turkey and yogurt. Tryptophan is converted into serotonin, which induces sleep and prevents waking. Avoid taking stimulants, tobacco, alcohol, caffeine, heavy meals and cold medications in the evening. Try lettuce juice with lemon for a sleep inducing drink. It contains an opium-like substance and an anti-cramping agent.

WHAT YOU CAN DO TO SLEEP BETTER

• HELP YOUR BODY CONTROL STRESS WITH EXERCISES LIKE TAI CHI AND YOGA
  
• TAKE SUPPLEMENTS TO OPTIMIZE NEUROTRANSMITTER PRODUCTION LIKE MELATONIN AND 5HTP
  
• TAKE SUPPLEMENTS TO SUPPORT ADRENAL HEALTH. (SEE LIST BELOW)
  
• DO NOT DRINK COFFEE, BLACK TEA, OR COLA; THEY ALL CONTAIN CAFFEINE
  
• EAT PLENTY OF FRESH VEGETABLES
  
• DO NOT EAT TOO LATE IN THE EVENING
  
• MAINTAIN A REGULAR SLEEP CYCLE
  
• USE RELAXATION TECHNIQUES LIKE SELF HYPNOSIS
  
  DID YOU KNOW (SLEEP FACTS)
  
• MANY INSOMNIACS GO YEARS WITHOUT A GOOD NIGHT'S SLEEP
  
• PEOPLE WITH CERTAIN SLEEP DISORDERS CAN WAKE UP 20 OR 30 TIMES A NIGHT
  
• THE WORLD'S RECORD FOR THE LONGEST DURATION IS 80 HOURS
  
• SLEEP DEBT REFERS TO THE AMOUNT OF SLEEP THAT YOU NEED TO CATCH UP ON IN ORDER TO FUNCTION NORMALLY AGAIN.
  
• WITHOUT ENOUGH DEEP SLEEP, DEPRESSION CAN RESULT