disclaimer...sleep can help your body in a number of ways, affecting a lot of aspects of your health...
TRANSCRIPT
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DISCLAIMER
©All Rights Reserved
No part of this publication may be reproduced in any form or by any means, including
scanning, photocopying, or otherwise without prior written permission of the copyright
holder.
The author has tried to be an authentic source of the information provided in this report.
However, the author does not oppose the additional information available over the internet
in an updated form.
The objective of providing information about sleep issues is to help people learn about the
causes of sleep deprivation and figure out all-natural strategies to fix this problem. The
information included in this book cannot be compared with the guidelines provided in
other books on the same subject. Readers are advised to look for professional advice if
necessary.
While all attempts have been made to verify information provided in this publication, the
Author assumes no responsibility for errors, omissions, or contrary interpretation of the
subject matter herein.
Any perceived slights of specific people or organizations are unintentional. The images in
this book have been used solely for educational purposes and remain the intellectual
property of respective owners.
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SUMMARY
Many of us experience restless or sleepless nights occasionally with no consequences.
However, it is not long before the occasional nights turn into several nights in a row and
soon into a sleeping problem. Sleep issues can affect all areas of your life whether
emotional, mental or physical. Sleep issues can also affect your personality and your daily
performance.
If the issues prolong, they can cause health problems, compromise your productivity as well
as cause problems within your social circle and relationships. Moreover, as you spend
nights after nights tossing and turning in your bed, you push yourself in a relentless cycle of
anxiety and worry, wondering what is wrong with you and when the sleep will come.
Sleep disorders can be of many types and this guide will help you recognize them all, and
offer many alternative choices for achieving healthy sleep patterns without using any drugs
or similar. This guide will also teach you to:
Discover the significance of various reducing stimulants
Learn the different sleep issues and how to counter them
Use herbal alternatives to promote relaxation
Use all-natural ingredients to promote all-natural sleep
Utilize different tips and tricks to create a perfect atmosphere for sleeping
comfortably
We believe that after reading this guide, you will have all the information that you need to
convert your restless and sleepless nights into restful and comfortable ones, so that you
wake up every morning alert and refreshed rather than anxious or tired. All of the sleep-
inducing aids and techniques in this guide can be applied easily and almost naturally in
your life. So get ready to unlock the doors of acquiring blissful sleep naturally!
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CONTENTS
Disclaimer ................................................................................................................................................................. 2
Summary ................................................................................................................................................................... 3
Introduction ............................................................................................................................................................. 9
Sleep – the role it plays within our body .................................................................................................... 11
Stages of sleep ................................................................................................................................................. 11
What causes you to go to sleep? ............................................................................................................... 12
How sleep helps your body? ...................................................................................................................... 12
Improving Your Mood, Memory and Learning ................................................................................ 12
Improving Your Cardiovascular Health ............................................................................................. 13
Improving Your Hormones ..................................................................................................................... 13
Common Sleep Disorders ................................................................................................................................. 14
You know you have a sleep disorder if… .............................................................................................. 14
Insomnia ............................................................................................................................................................ 15
Causes of Insomnia..................................................................................................................................... 15
Diagnosis of Insomnia ............................................................................................................................... 16
Relaxation Therapy for Treatment ...................................................................................................... 16
Sleep Restriction Therapy for Treatment ......................................................................................... 16
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Cognitive Behavioral Therapy for Treatment .................................................................................. 16
Treatment through Prescription .......................................................................................................... 17
Natural Remedies for Sleep .................................................................................................................... 17
Sleep Apnea ...................................................................................................................................................... 17
Factors That Add To the Susceptibility of Sleep Apnea ............................................................... 18
Diagnosis of Sleep Apnea ......................................................................................................................... 18
Treatment of sleep apnea through lifestyle changes .................................................................... 19
Treatment through Continuous Positive Airway Pressure (CPAP) ........................................ 19
Treatment through Use of a Mouthpiece ........................................................................................... 19
Treatment through Surgery .................................................................................................................... 20
Restless Legs Syndrome .............................................................................................................................. 20
Causes of Restless Legs Syndrome ....................................................................................................... 20
Narcolepsy ........................................................................................................................................................ 21
Common Symptoms of Narcolepsy ...................................................................................................... 21
Abnormal Arousals ........................................................................................................................................ 22
Taking care of the affected ones ........................................................................................................... 22
Disadvantages of Taking Sleep Medication ............................................................................................... 23
Sleep medications can be addictive ..................................................................................................... 23
Frequent usage of sleep medications can be ineffective ............................................................. 23
The quality of sleep degrades ................................................................................................................ 23
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Negative effects when the drug is stopped ....................................................................................... 24
Cause of greater physical decline ......................................................................................................... 24
Negative reaction with alcohol .............................................................................................................. 24
Dangerous for new mothers and long-term patients ................................................................... 25
Higher risk OF skin cancer ...................................................................................................................... 25
Sleeping disorder is often Due to an underlying cause ................................................................ 25
Other common side effects...................................................................................................................... 25
Treating sleep with herbal remedies ........................................................................................................... 27
Few Tips to Help You to A Good Night Sleep ............................................................................................ 29
Avoid Excessive Caffeine Intake ............................................................................................................... 29
Avoid Common Stimulants ......................................................................................................................... 29
Room Environment ....................................................................................................................................... 29
Pre-Sleep Routine .......................................................................................................................................... 30
Natural Ingredients That Can Help Invoke a Healthy Sleep ............................................................... 31
Niagra ................................................................................................................................................................. 31
Valerian .............................................................................................................................................................. 32
Uses for valerian.......................................................................................................................................... 32
How valerian can be used in dosage ................................................................................................... 33
Side effects and precautions when taking valerian ....................................................................... 34
EFT Tapping ..................................................................................................................................................... 35
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How to Perform EFT? ................................................................................................................................ 36
When to Perform EFT? ............................................................................................................................. 39
Benefits ........................................................................................................................................................... 39
Lemon Balm ..................................................................................................................................................... 40
How Lemon Balm Works? ....................................................................................................................... 41
Benefits ........................................................................................................................................................... 42
The Best Way to Take Lemon Balm ..................................................................................................... 43
Honey and Milk ............................................................................................................................................... 45
How it Works? .............................................................................................................................................. 45
Benefits ........................................................................................................................................................... 46
How to Consume? ....................................................................................................................................... 47
Dosage ............................................................................................................................................................. 47
Lavender ............................................................................................................................................................ 48
How Lavender Works for Insomnia? .................................................................................................. 48
Benefits ........................................................................................................................................................... 49
The Best Way to Consume ....................................................................................................................... 49
Cautions .......................................................................................................................................................... 52
Chamomile ........................................................................................................................................................ 53
How Chamomile Works? .......................................................................................................................... 54
Benefits ........................................................................................................................................................... 55
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How to Consume? ....................................................................................................................................... 55
Cautions .......................................................................................................................................................... 57
Conclusion .............................................................................................................................................................. 59
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INTRODUCTION
When you think of your daily activities, which activity do you find most important
throughout your daily routine? Which of the activities do you devote the one-third of your
time to? You must be thinking of doing leisure activities, spending time with your family or
working away, right? Wrong. The activity you need to take care of and pay attention to is
sleeping.
Majority of the people consider sleep as merely a shut-down time of the bodies when their
organs and systems rest away and brains shut down. Because of their carelessness for
sleep, they disregard it altogether, cutting back on sleep to pay more attention to other
responsibilities thinking it will not be a problem at all. However, very few know that a lot of
essential tasks are carried out during sleep, which help people function at their best and
stay healthy.
When you try to get sleep, your brain does not shut down but instead, works relentlessly at
creating new pathways that are responsible for creating and learning memories and
insights. If you do not have enough sleep, you will neither be able to respond quickly nor
focus and pay attention. A lack of proper sleep can not only cause mood problems but also
increase your risk of infections, cardiovascular diseases, diabetes and obesity.
Even though the evidence in support of adequate sleep is growing, people are dedicating a
lesser amount of sleep to their routine. Our world has evolved into a non-stop, around-the-
clock nature, which has led to encourage nighttime or longer work hours. Moreover, the
availability of continuous access of other activities encourages people to cut back on their
sleep.
One of the common perception that people have is that a sleep of lesser than six hours a
night is enough to cause no adverse effects. However, recent researches suggest that adults
especially need seven to eight hours of sleep every night to ensure they are well-rested.
Back in the days, adults slept for more than 9 hours a night, but now they rarely get seven
hours of sleep a night. Many adults complain of severe daytime sleepiness that can disturb
their social functioning, driving as well as work every now and then.
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Lack of sleep has now left to sleep disorders as well as chronic sleep issues in more than 70
million adults in America alone. When you do not get enough sleep, or make up for sleep by
binge sleeping at the end of the weekend, you can actually expose yourself to a variety of
threats.
In this guide, we help you understand the sleeping disorders and use different tips, tricks
and all-natural health supplements and ingredients to tackle different sleep related issues
and induce your body to acquire a sleep that is uninterrupted, peaceful and adequate
enough for your body to function properly.
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SLEEP – THE ROLE IT PLAYS WITHIN OUR BODY
Sleep has been considered since olden times, a specific interval when your body and brain
shut down. Not much attention was paid to the importance of sleep before. However, all
thanks to research and studies being carried out in the field of sleep for the past several
decades, its importance has been finally realized. In reality, your brain remains awake and
your body functions remain active when you are asleep.
STAGES OF SLEEP
Your sleep is divided into two basic types, Rapid Eye Movement Sleep and Non-Rapid Eye
Movement Sleep, REM and Non-REM respectively. Non-REM is further divided into three
stages. Ideally, the first stage of your sleep is the stage 1 of non-REM sleep, when you can be
awakened easily by any disturbance or noise and sleep lightly. In stage 1, your breath and
heart rate begins to slow down, your muscles relax and your eyes move slowly.
In stage 2 of non-REM sleep, your brain waves slow down and you spend almost half of
your night in this stage. As soon as you reach stage 3 of non-REM sleep, you hit a deep
slumber and have difficulty waking up. It is the stage in which the body restores all energy
levels so that you wake up fresh for the next day.
Rapid Eye Movement on the other hand occurs about one and a half hour after you fall
asleep along with the non-REM stages. In REM stage, your muscles and arms are
temporarily paralyzed, your blood pressure, heart rate and breathing is irregular and your
eyes move behind your closed eyelids rapidly. Usually dreams happen in this stage. Non-
REM stages repeat themselves continuously after the REM stage at irregular intervals.
During the REM sleep, regions of brain are stimulated to help you make and learn
memories. Through research on animals, it has been found that the selection, sorting and
storing of new information from the brain might be the reason why dream. Non-REM stages
on the other hand help our brain to create new neural pathways so that we can remember
and learn stuff more effectively.
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WHAT CAUSES YOU TO GO TO SLEEP?
You might be considering delaying sleep so that you can squeeze more daytime activities in
your schedule. However, it will not be long before your need for sleep becomes extremely
overwhelming. Two of the substances, Melatonin and Adenosine are the major culprits
behind your need of sleep. Adenosine keeps the body awake while melatonin puts the body
to sleep. When your levels of adenosine decrease, you start feeling sleepy. Melatonin on the
other hand controls your sleep pattern and biological clock.
Your sleep is also dependent on the cytokines, which are helpful for your immune system in
fighting chronic inflammation and infections, causing you to sleep more than normal. The
extra sleep helps in body repairing and conserves all the resources that your body needs for
fighting the disease. Studies now suggest that better sleep can help increase the natural
immunity of the body.
HOW SLEEP HELPS YOUR BODY?
Sleep can help your body in a number of ways, affecting a lot of aspects of your health as
well as improving quality of your sleep. If you do not get enough sleep, then the aspects
related to sleep get impaired. Here are a few ways how sleep can help your body and why it
is necessary for you.
Improving Your Mood, Memory and Learning
Have you ever had trouble learning new skills or grasping new information and were
suggested to “sleep on it”? Recent research shows that sleep improves your task of learning
greatly, as well as helping you to remember whatever you learned. While people sleep
away, they strengthen and form the neural pathways of the brain cells that can help in
performing these tasks.
Sleep does not only form new pathways but also help them function. People with lack of
sleep have their thinking processes slow down to a minimum, thus increasing confusion,
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and lethargy. Lack of sleep can also cause mood swings and irritability. Moreover, lack of
sleep can also lead to depression.
Improving Your Cardiovascular Health
Sleep provides your vascular system and your heart the rest it needs. In the non-REM phase
of sleep, your blood pressure and heart rate slow down progressively as you undergo
deeper sleep. In the REM phase on the other hand, your blood pressure and heart rate
fluctuate in response to dreams. Both kinds of cardiovascular changes have been studiously
proven to benefit your cardiovascular health.
When you do not get enough sleep, it can lead to heart disease and even stroke. In addition,
your lack of sleep causes your body to release more stress hormones like cortisol and
adrenaline. These stress hormones create an upset in the balance of blood pressure during
sleep increasing risk of heart disease.
Improving Your Hormones
Sleeping increases the release of growth hormones repairing cells and tissues, boosting
muscle mass and contributing growth in children. In addition, sleep also affects the release
of sex hormones, contributing to fertility and puberty. For this reason, women who work
late night shifts are at a higher risk of miscarriage.
Sleep also contributes to obesity and diabetes, for it is a strong regulator of weight control,
energy usage and appetite. The less amount of sleep you get the more chances you will have
of getting obese. Moreover, sleep also controls the rise and fall of blood sugar during sleep
and the disruption can cause diabetes.
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COMMON SLEEP DISORDERS
There are a few common sleep disorders that can either cause you to appear overly sleepy
during the day or disrupt your quality of sleep altogether. Sleep disorders affect millions of
people. Four most common disorders include insomnia, narcolepsy, restless leg syndrome
and sleep apnea. Additional sleep related problems can include night terrors, sleep
paralysis, sleep walking, circadian rhythm abnormality and chronic insufficient sleep.
YOU KNOW YOU HAVE A SLEEP DISORDER IF…
You know you might have a disorder and you need to approach your doctor for help if you
experience any of the signs multiple times during the week.
You have trouble falling asleep, and stay awake for more than half an hour before
sleep claims you
You are an early riser
You frequently wake up at night and have trouble falling back asleep
You feel extremely sleepy during the day and have the tendency to feel asleep at
inappropriate times, unexpectedly and take naps during the day
Even after sleeping for more than seven or eight hours, you still feel sleepy
You get a crawling, tingling or creeping feeling in your legs that can only be relieved
by massaging or moving them, especially when you try to sleep or in the evening
Your family complains you make choking noises, your breathing stops, gasp, snort or
snore loudly during sleep
Your family complains that you jerk your arms or knees during sleep
You have to use stimulants in order to stay awake in the day
You feel unable to move when you wake up
You experience muscle weakness when you laugh or when you are fearful or angry
You have dreamlike and vivid experiences when dozing or sleeping
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INSOMNIA
Insomnia is a term used to express a condition when one has trouble falling asleep or
sleeping for long, or feeling weary even after sleeping properly. There are many times in the
life of an individual that can cause insomnia including situations related to traumatic
events, family pressures or stress at work. Such insomnia is termed as temporary insomnia.
Chronic insomnia on the other hand is when you have the inability to sleep for more than
three nights in a week for more than a month. The cause of primary chronic insomnia is
unknown whereas secondary chronic insomnia is usually caused due to a secondary
disorder. Regardless, it is more common in women and seniors.
Insomnia frequently causes trouble during the daylight hours such as intense lethargy,
exhaustion, a lack of energy, trouble concentrating, miserable mood, and bad temper. Thus,
insomnia that is not treated can damage your quality of life excessively.
Causes of Insomnia
Insomnia can be caused due to various reasons some of which are:
Over-the-counter medication and prescribed drugs that might cause a disruption in
sleep such as steroids, pain relievers and decongestants.
Underlying sleep disorder such as restless leg syndrome or sleep apnea.
Depression and anxiety are the most common causes of insomnia.
Neurological disorders like Parkinson’s or Alzheimer’s can also cause insomnia.
Conditions like asthma, arthritis, thyroid dysfunction and other medical conditions
which cause the patient to stay awake at night also contribute to insomnia.
Disruptive behaviors such as irregular sleep schedules, reading bed, watching TV,
taking caffeine late during the day, exercising before bedtime or drinking alcohol all
can cause insomnia.
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Diagnosis of Insomnia
Doctors make a diagnosis of insomnia based mostly on sleep history, normally by asking a
patient to maintain a sleep diary. A monitored sleep recording for the night may also be
necessary if an additional sleep disorder is assumed. Doctors also will attempt to identify
and care for any other causal physiological or medical problems as well as categorize
behaviors that may be contributing to the ailment.
Relaxation Therapy for Treatment
Relaxation therapy is an effective strategy that is helpful in the treatment of insomnia.
Relaxation therapy includes mental relaxation techniques and meditations. Relaxation
therapy also includes physical techniques such as relaxing and tensing all of your muscles
within the body before going to sleep. Another trick is to focus your mind on breathing
deeply. Relaxation therapy can help your mind and body to slow down allowing you to
sleep more easily.
Sleep Restriction Therapy for Treatment
As a treatment option, sleep restrictive therapy is also effective for insomniacs. In the sleep
restriction therapy, you need to calculate your weekly average sleep time and then limit
your night time sleep to that specific calculation. Eventually keep adding more sleep hours
until you finally bring your sleep pattern back to normal. During sleep restriction therapy,
avoid operating dangerous appliances or driving until your sleep routine is not back to
normal. Moreover, avoid napping during sleep therapy as napping can prolong insomnia by
making it harder for you to fall asleep.
Cognitive Behavioral Therapy for Treatment
Cognitive behavioral therapy can also be used to treat insomnia by replacing your negative
thoughts with more positive and realistic thinking about sleep. You will no longer be
thinking “I’ll never fall asleep again comfortably”.
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Treatment through Prescription
When all kinds of treatment fail, then the patients are prescribed medication. It is best to
take help from a professional doctor instead of just buying an over-the-counter medicine
and using it up. Prescription medicines can be antihistamines, temporary sedatives or
alcohol. The advantages of these options are limited as they might help you fall asleep but
not restore your energy levels making you feel quite weary. Some might leave you groggy
and tired in the morning, some might lose their power over time while some may cause side
effects. Consult a doctor before selecting any treatment option.
Natural Remedies for Sleep
To fix insomnia, many people look up “natural” remedies, such as valerian teas, extracts or
melatonin supplements. Read on ahead for the benefits of natural remedies for insomnia
and other sleep issues.
SLEEP APNEA
Sleep apnea is referred to as sleep-disordered breathing. In sleep apnea, breathing becomes
very shallow or briefly stops. This problem is caused due to a blockage in the upper airway
of the respiratory system, commonly because the soft tissue from the back of the throat
partially or completely blocks the airway through collapse. The pause in the breathing can
vary between ten to a hundred and twenty seconds and might occur twenty times or more
during each sleeping hour.
People who suffer from sleep apnea have difficulty breathing; even if the breathing effort
continues, the air passing to and fro between the mouth, nose and lungs is not sufficient
enough. This lack of sufficient air leads to the decrease in blood oxygen, and your brain
wakes the system up enough to open the windpipe and let you breathe. Although people
with sleep apnea snore very loudly, not everyone who snores is a patient of sleep apnea.
Due to disruption in sleep, with frequent interchange from lighter to deeper sleep at night,
restorative stage of sleep is quite impossible. Due to this, victims of sleep apnea are
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extremely sleepy throughout the day, leading to behavioral problems, mood swings,
depression and risk of traffic or work-related accidents. In addition, lack of blood oxygen
causes headaches and trouble in remembering, learning, thinking clearly and concentrating.
Also, it triggers release of stress hormones fluctuating your heart rate and blood pressure
increasing risk of cardiac diseases.
Sleep apnea can happen to anyone and is more common in men than in women. People with
sleep apnea generally never know that they have the problem. Their family or partners who
sleep with them at night are the ones who have to catch the problem by observing them.
Factors That Add To the Susceptibility of Sleep Apnea
Few factors can make a person more susceptible to sleep apnea including:
Family history of sleep apnea
Congestion or allergies causing a narrowing of airway
The shape of the neck and head causing a smaller airway in the throat and mouth
area
Obesity leads to excessive fat tissue buildup around the neck closing the throat area
down
Enlarged adenoids and tonsils
Abnormal relaxation of tongue and throat muscles during sleep
Diagnosis of Sleep Apnea
If your doctor believes you might be having sleep apnea, he will recommend you to a sleep
specialist. The diagnosis of sleep apnea contains of methods like:
A medical history and questions about daily functioning
Checking your throat, nose and mouth for enlarged or extra tissues such as palate,
uvula and tonsils
An overnight sleep recording
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A Multiple Sleep Latency Test to see your sleeping patterns and test how quickly you
could sleep if you were normally awake.
TREATMENT OF SLEEP APNEA THROUGH LIFESTYLE CHANGES
If you have sleep apnea, you will be requested to change your daily habits or activities to
reduce your sleep related symptoms such as:
Losing weight if you are obese
Avoiding sleeping pills and sedatives which cause longer and more severe pauses in
breathing and make it harder for your airways to remain open for long
Avoid smoking which can trigger the collapse of upper airway and irritate it
altogether
Sleep on your side instead of sleeping on your back
Treatment through Continuous Positive Airway Pressure (CPAP)
Continuous positive airway pressure (CPAP) is the most successful treatment for sleep
apnea. A CPAP machine is utilized to provide mild air pressure in the respiratory system to
keep your airways open as you sleep. The machine plays the responsibility of delivering air
through a specially designed nasal mask to your airways. The mask does not provide you
oxygen or breathe for you; the air flow within the mask, while you sleep, creates excessive
pressure to keep the airways in your mouth and nose more open.
Treatment through Use of a Mouthpiece
Another way to treat sleep apnea is by using an oral or dental mouthpiece. Mouthpiece is
extremely beneficial for people with mild sleep apnea. A customized plastic mouthpiece will
be adjusted with your tongue and lower jaw to keep the airway open during sleep. It allows
a greater flow of air as there is lesser breathing resistance to your lungs.
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Treatment through Surgery
There are two types of surgeries that are used to treat sleep apnea in severe conditions.
Uvulopalatopharyngoplasty (UPPP) is one of the surgeries that remove the part of the soft
palate, uvula and tonsils. Tracheotomy on the other hand, is a surgery that is used only in
cases of severe sleep apnea when no other alternatives are possible. A small hole is created
within the windpipe and inserted with a tube. The tube allows flow of air into the lungs,
bypassing the upper airway obstruction.
RESTLESS LEGS SYNDROME
Restless legs syndrome (RLS) causes an unpleasant tingling or prickling in the legs,
especially in the shins and calves that is relieved by massaging or moving them. People with
RLS feel a need to move or stretch their legs in order to get rid of the painful or
uncomfortable feelings. As an outcome, it becomes difficult for a person with RLS to fall
asleep and stay asleep. Some people also feel the same in their arms. These sensations can
also occur when sitting for longer periods of time or lying down such as watching a movie,
riding in a car or while at a desk, riding in a car.
Causes of Restless Legs Syndrome
RLS occurs in women more often than men. RLS is often inherited. Iron or vitamin
deficiency, anemia, kidney failure or pregnancy can worsen or even trigger RLS symptoms.
According to researchers, these conditions arise due to a lack of dopamine, which plays a
role in the brain to control limb movements and physical sensation. Caffeinated beverages,
certain medicines and antidepressants can also cause RLS.
RLS can be treated but is not always curable. When patients are given iron supplements or
dopamine-like drugs, dramatic improvements can be observed quickly. Similarly,
behavioral strategies and sedatives can help people who have milder cases. The behavioral
strategies might include massaging the legs, taking a hot bath or stretching before bedtime.
Folic Acid, Vitamin B12 or Iron supplements can also improve the condition of the patient.
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NARCOLEPSY
The main symptom of narcolepsy is overwhelming and extreme sleepiness during the
daylight hours, even after nighttime full night’s sleep. Moreover, it might be disturbed if it is
not regular. People with narcolepsy regularly fall asleep at unsuitable locations and times.
There is a blurry distinction between sleep and awakening with narcolepsy. Narcoleptic
patients usually fall into a dream-filled sleep instead of passing through non-REM phases
first.
With narcolepsy, the usually sharp distinctions between being asleep and awake are
blurred. Also, people who have narcolepsy tend to fall directly into dream-filled REM sleep,
rather than enter REM sleep gradually after passing through the non-REM sleep stages first.
Common Symptoms of Narcolepsy
There are three other common symptoms associated with narcolepsy which may or may
not occur in most people. These symptoms include:
Vivid Dreams that are so lifelike that they can be confused with reality. These
dreams can occur anytime when the narcoleptic first wake up or fall asleep.
Sleep paralysis might overtake the narcoleptic patients. Such people might
experience an inability to move or talk when walking up or falling asleep as if
someone has glued them to their beds with a boulder on top.
Cataplexy or sudden muscle weakness, which is similar to paralysis but lasts only a
few seconds or a minute, during the time the person is awake. Cataplexy can be
triggered by onset of sudden emotional reaction such as laughter, fear, anger or
surprise. The weakness of the muscle shows up as sagging muscles, complete body
collapse, knee buckling or limpness of the neck.
Narcolepsy can occur at any age and is often mistaken as a side effect of medicine, epilepsy
or depression. It can also be difficult to diagnose in people who only have a daytime
sleepiness symptom and no other way to tell their condition. The symptoms mostly
however occur during early adulthood or during adolescence.
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ABNORMAL AROUSALS
In most people, motions like talking, walking and other bodily functions are normally
suppressed during sleep. In few of the people, these can persist during certain sleep stages.
Similarly in a few people, the vivid images experienced within a dream or paralysis could
persist even after they wake up. These abnormal recurrences experienced after the person
wakes up are termed as abnormal arousals or parasomnias. These parasomnias can include
acting out dreams, sleep paralysis, night terrors, sleep walking, sleep talking and a
confusing arousal with a mixed state of being both awake and asleep.
Majority of these disorders like night terrors, sleep walking and confusing arousals are
experienced by little children who grow out of them as they age to maturity. However,
adults who are often sleep-deprived can become prone to these disorders as well, especially
sleep paralysis and sleep disorder. Sleep paralysis often targets adults who suffer from
narcolepsy.
TAKING CARE OF THE AFFECTED ONES
Certain neurological disorders or medications can often lead to other parasomnial
disorders such as acting out dreams. Elderly citizens are more prone to other parasomnial
disorders. If you believe you are suffering from sleep disorders, consider talking to your
doctor about it. Abnormal arousals can be dangerous for the little ones and the elderly,
hence take appropriate precautions to make sure they remain safe.
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DISADVANTAGES OF TAKING SLEEP MEDICATION
Often we see various people who are victims of sleeping disorders take the easy way out by
relying on sleep medication. We are not against sleeping medication. There are many
sleeping centers that offer effective remedies for sleep. However, medication of any sort can
be risky for the body. Sleep medications are the riskiest of them all because they are still
under clinical trials and have not been completely understood. That being said, here are top
disadvantages of sleeping medications and why they should be avoided for the better:
SLEEP MEDICATIONS CAN BE ADDICTIVE
Many experts recommend a limited usage of sleep medications. Doctors who prescribe
sleeping pills make sure that the medicines are not taken more than necessary. The major
reason behind this is because sleep medications can be addictive. People who take such
medications become accidentally addicted to them. This is more risky as the studies for
sleeping disorders and related medications are not enough and there are no long-term safe
medications in the market.
FREQUENT USAGE OF SLEEP MEDICATIONS CAN BE INEFFECTIVE
Long-term and frequent usage of sleep medication can be ineffective for providing relief
from insomnia. As you take a sleeping pill for a longer duration of time, your body builds up
a tolerance making it ineffective. In response, your doctor prescribes you a higher dosage of
that same drug making you more prone to the ineffectiveness. Over the counter
medications are the worst of the sleep medications which are taken by people without a
prescription. These should either be avoided completely or not taken for more than a week.
THE QUALITY OF SLEEP DEGRADES
When you start depending on sleep medications, your body starts relying on an artificial
source for relaxation. Like a caffeine rush, you get a healthy sleep and relaxation for a little
while until your body instantly resumes back to its previous state and you wake up feeling
more drained than before. For this reason, the quality of natural sleep worsens and
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degrades more than before. People who take sleep medications complain about the
deteriorating satisfaction of sleep and they end up taking only four to five hours of sleep
throughout the night.
NEGATIVE EFFECTS WHEN THE DRUG IS STOPPED
When people are dissatisfied with the sleeping drug and give it up altogether, they are not
left alone. When you let go of a sleeping medication, you are greeted with the negative side
effects such as anxiety, agitation and a worse level of insomnia than before. Insomnia that
comes back stronger is termed as rebound insomnia and is mostly common in patients who
let go of their sleeping pills after relying on them for a while.
CAUSE OF GREATER PHYSICAL DECLINE
The side effects of sleeping medications were not realized for quite a while. It was not until
2003, when research showed that women who took high doses of sleeping medications
were facing a greater physical decline than women who did not depend on such medicines.
This research led to further studies, all of which came to the same realization that the
higher the doses, and the longer the time period of these sleeping medications, the more
adverse affect they had on the physical state of elder women.
NEGATIVE REACTION WITH ALCOHOL
It has been accepted for quite some time now that the sleeping medications and other
mediators such as alcohol or secondary medicines do not mix at all. Sleeping pills can react
negatively with other medications and mediators and should be avoided if you like to
consume alcohol or take medicines for other conditions.
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DANGEROUS FOR NEW MOTHERS AND LONG-TERM PATIENTS
Sleeping medications can be risky for women who are either breastfeeding or pregnant.
These medications come with labels that request pregnant women and breastfeeding
mothers to avoid these medications and look for secondary alternatives. Similarly, people
who have long-term problems like sleep apnea, depression, respiratory problems, liver or
kidney diseases are also recommended to stay away from such medications and look up to
herbal treatments and supplementary therapies instead.
HIGHER RISK OF SKIN CANCER
Different scientists have been working day and night to figure out the adverse effects and
possible solutions for these sleeping medications. Recent studies have discovered that
sleeping pills are dangerous for your health and can cause death from heart diseases,
cancers and similar illnesses. According to studies, researchers found that people who took
sleeping medications on average died 4.5 times more than patients who did not take any.
Similarly, they also discovered that people who took around 130 pills annually were at a
35% more risk of developing cancer.
SLEEPING DISORDER IS OFTEN DUE TO AN UNDERLYING CAUSE
Doctors have now found it customary to prescribe a sleeping pill as soon as they find a
patient with a sleeping disorder. They often do not see a problem that might be underlying
in the patient causing such problems. A person might have recently faced a trauma or he
might be a victim of depression. He could be undergoing a lot of stress or his weight might
be causing him discomfort in his sleep. An underlying cause of the sleeping disorder should
be dealt with first before masking the disease with a sleeping pill.
OTHER COMMON SIDE EFFECTS
Sleeping pills are not just limited to these disadvantages. Frequent usage of sleep
medications can lead to constipation, allergic reactions, nausea, suicidal thoughts,
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headaches, sleepwalking and memory loss, driving around the town half asleep, daytime
drowsiness, morning hangovers, memory problems, dizziness and depression.
Similarly, if you take over-the-counter sleeping aids, you can become prone to restlessness.
Almost all of the over counter drugs, whether it is Tylenol, Advil, Nyquil or Benadryl, can
lead to drug addiction without the patient even knowing it. The addiction can increase to an
extent that it becomes impossible for the patient to sleep without taking a dosage.
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TREATING SLEEP WITH HERBAL REMEDIES
After such detailing, we are sure you now know why healthy sleep is important for the
body. It is clear that for a healthy mind and body, a healthy sleep of six to eight hours every
night is a must for everyone. A healthy sleep helps us to function at our maximum when we
are awake. A poor sleep pattern not only becomes a problem but also becomes a problem
for the mind as well as body exposing a person to further health risks.
It is best to treat the underlying cause first before moving on to the treatment of the
sleeping disorder itself. Insomnia is caused mostly due to tension or stress, but it can also
be caused due to catarrh or asthma, digestive problems, headaches, coughs, acute
infections, variable temperatures, skin rashes, pain, overtiredness, overwork, nutritional
deficiencies, hypoglycemia, allergies as well as menopause.
We are now also aware of the risks and dangers that the sleeping medications carry with
them. When you are exposed to a problem so serious and medications with so many
disadvantages, what other options are you left with? Natural herbal remedies. Herbs with
sedative properties are your safest bet when it comes to treating sleeping disorders. They
contain all natural ingredients that can help your body to relax without posing any threat to
your physical condition. If you are considering herbs as an alternative for your sleeping
medication, also know that these herbs can be consumed in a variety of ways.
You can take these herbs in form of a warm bath. If you add diluted essential oils or strong
infusions of rose, neroli, chamomile, lavender or lime flower before bed, you can effectively
treat your sleeping disorders. Similarly, you can take these herbs as herbal pillows. Herbal
pillows are made up of sweet woodruff, orange blossom, lime flowers, lemon balm,
lavender, hops, catnip and chamomile. These herbs can calm an overactive mind and relax
tensed muscles. Similarly, warm milk with ground almonds and a dash of nutmeg or
cardamom also promotes a peaceful and healthy sleep by settling the digestion and
nourishing the nervous system.
Herbs can also be consumed as herbal tea or as a tincture diluted in a cup of warm water.
Herbal teas can help establish a healthy and proper sleep pattern and then the dosage can
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be reduced back to minimal after the herb has shown effect. There are a large range of
herbal teas including hops, valerian, lemon balm, catnip, wild oats, skullcap, chamomile,
wild lettuce, passionflower, and lavender and lime flower. These herbs can also be taken in
combination, for example, a combination of linden and lime flower tea can help relax
muscle tension, calm agitation and restlessness, relieve anxiety and thus help promote
healthy sleep. Similarly, a random controlled clinical trial was carried out for the treatment
of sleeping disorder as a mixture of valerian and hops herb. The combination proved to be
as effective as the standard benzodiazepines aiding treatment of non-psychiatric and non-
chronic sleeping disorders effectively without any side-effects.
Treatment with the help of passionflower is also quite effective for a passionflower is
termed as the best tranquilizer for the treatment of chronic insomnia. Not only does it serve
as an effective remedy against exhaustion and tension, but also relieves a lot of symptoms
related to stress. It is not only antispasmodic but also sedative, and thus relaxes tension and
spasms in all muscles, lessens pain and calms the nerves. It is also healthy for the nervous
system as it improves nutrition and circulation to the nerves, cools down excessive heat
within the system as well as sooths nervous and irritating coughs and relieves spasms. All
of the herbs that calm the nervous system down like skullcap, wild oats, lime flower,
rosemary, vervain, passionflower and chamomile can be taken thrice within the day to aid
in improving sleep and reduce tension during the day.
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FEW TIPS TO HELP YOU TO A GOOD NIGHT SLEEP
Here are a few effective and easy tips that will allow you enjoy peaceful and quality sleep:
AVOID EXCESSIVE CAFFEINE INTAKE
If you are a coffee addict and suffer from poor and disturbed sleep, then reduce your
caffeine intake. Caffeine stimulates the brain and makes you hyperactive. Plus, the effect of
caffeine lasts longer than other common stimulants. So avoid taking coffee or any other
caffeine containing drug at least 5-6 hours before bedtime.
AVOID COMMON STIMULANTS
Apart from caffeine, there are other stimulants that disturb sleep. Avoid consuming the
following chemicals:
Alcohol- There is a misconception that alcohol helps you sleep. Actually, alcohol is a
passive stimulant. It initially makes a person drowsy and sleepy, but after a few
hours, it starts stimulating nerves. It is therefore, advised to reduce alcohol
consumption (particularly of you have some sleep disorder).
Chocolates and Sweets- A number of people might not know but chocolate and
sweeteners make you hyperactive. They instantly boost up your energy level and
reduce the duration sleep. So avoid drinking hot chocolate or chocolate flavored milk
before bedtime.
ROOM ENVIRONMENT
Though a comfortable and cozy room can’t cure your sleep disorder, it can definitely sooth
your nerves. Experimental studies have proven that dark and soundproof rooms promote
better and restful sleep. This is the reason that bats slumber in caves during the daytime (to
avoid day light and external noise). To achieve a sleep inducing environment in your
bedroom, install dim lights, use dark and heavy curtains that can completely block sunlight
and install soundproof glass windows. You can also use an eye mask to block light. Last but
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not least is ventilation. Proper breathing facilitates blood circulation which ultimately
allows you to sleep peacefully. Keep the bedroom temperature between 55 and 75°F. Also
make sure that your mattress and pillows are comfortable.
PRE-SLEEP ROUTINE
A soothing pre-sleep routine can really calm your stressed nerves and help you sleep
peacefully. Do whatever pleases you. For example, if you like reading books, get done with
all bedtime rituals and read your favorite book. With a distracted mind and stressed nerves,
you can’t sleep peacefully. So the first and the most important thing for quality sleep is
stress free mind and doing your favorite thing can relax your mind.
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NATURAL INGREDIENTS THAT CAN HELP INVOKE A HEALTHY
SLEEP
Nature has a cure to every problem. The ever increasing rate of depression and stress has
significantly increased the number of sleep disorders patients all across the world. Though
there are a number of ways to treat sleep disorders, there are a number of side effects
associated with the long term use of prescribed sedatives. Therefore, in this eBook we have
focused on natural ways to cope with sleep disorders. Have a look:
NIAGRA
Niagara therapy, a relatively new way to treat sleep disorders, is a combination of various
massage therapies. But unlike traditional therapies, Niagara therapy includes adjustable
beds, chairs and portable units for massaging and putting you to a peaceful sleep. The
portable units and beds are designed in such a way that they target all the stress relieving
and circulatory pressure points in your body and promote proper flow of blood in the body.
This ultimately relives all types of body pains and relaxes rigid muscles- thus allowing you
to sleep peacefully. Niagara therapy is a combination of old Chinese relaxation therapies
and modern techniques of reliving stress. Niagara units are portable and if you are a sleep
disorder patient you can carry your Niagara bed or chair with you everywhere.
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VALERIAN
Valerian is a common herb that does not smell so good. Even if it smells like old socks, it is
an herb that rats and cats go crazy over. If you remember your fairy tales, the Pied Piper
used the valerian herb to drive away the rats from Hamelin. Stories aside, this drug is now
being praised for its property to relax overactive minds and soothe anxiety allowing a
person to sleep restfully. These herbs can be found all over North America, western Asia
and Europe. Valerian root can be found along streams, damp meadows and grasslands.
Stink aside, this herb is amazing for helping you relax!
USES FOR VALERIAN
Despite the contradictory belief, valerian root is not the source of the Valium drug even if it
is an amazing sedative and sleep inducing hypnotic. In addition, it also has an
antispasmodic property and can ease muscle tension, muscle pain and cramps. It can also
help with nervousness, tension and insomnia as well as nervous tension, anxiety and stress.
Valerian is also helpful with more serious cases like tension headaches, heart palpitations,
involuntary movements, hyperactivity, nervous twitching and hysteria.
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Valerian can also help with insomnia as well as improve the quality of sleep and reduce the
time needed for falling sleep. Unlike sleep medications, valerian herb does not create a
hanging-over sensation or a drugging sensation in a lot of people. The function of the herb
as a relaxant also helps this drug to be fairly advantageous for the treatment of higher blood
pressures, menstrual and muscle cramps and spasms. It is extremely helpful in easing
elevated blood pressures caused due to worry and stress as it relaxes the muscles of the
arterial and venous wall linings.
Valerian is also termed as a nerve relaxant. It restores balance and produces a tonic effect
on the nerves, alleviating anxiety and tension. In terms of homeopathic and herbal
practitioners, nerve relaxants are classified as sedating or stimulating. Stimulating relaxants
treat poor concentration abilities, depression, and sluggish mental activity whereas the
sedating relaxants treat insomnia, restlessness, turmoil and anxiety. Valerian is an herb that
is both sedating and stimulating depending on the situation and the person.
Other advantages of Valerian include stimulation for the intestines, relaxation of cramps
within the digestive tract, and a slight antimicrobial property.
HOW VALERIAN CAN BE USED IN DOSAGE
Whether your sleep disorder is severe or mild, valerian can offer you relief on a long-term
basis. However, keep in mind that since valerian can be a stimulant as well as a relaxant,
care should be taken when deciding its dosage. Ideally valerian root can be taken as a
capsule, dried for tea or tincture or used fresh. Few ways to intake valerian include:
1. As a Capsule – Take two to three capsules before bed to cure insomnia, or once or
twice during the day for other symptoms like muscle cramps and anxiety
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2. As a tincture – Take half to three-quarters of teaspoons at a time for improving
symptoms of insomnia
3. Take a bubble bath of warm water with around two cups of Valerian tea added
within the bath for restoring restful sleep.
SIDE EFFECTS AND PRECAUTIONS WHEN TAKING VALERIAN
In very rare cases, valerian can cause morning grogginess in a few people or stimulate
instead of sedate. These side effects can easily be reduced when the dosage is reduced.
Extreme over dosage can also lead to headaches and heart palpitations, so make sure not to
take valerian for more than three times a day.
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EFT TAPPING
Emotional Freedom Technique (EFT) is a way of tapping pressure points to release stress
and cure insomnia and other sleep disorders. Though the technique is considered as the
modern form of acupressure, an ancient Chinese technique, it has now become one of the
most effective modern psychology treatments of sleeplessness and chronic insomnia. All
you need is the courage to face your problem and stress. The technique requires you to
think about your problem while gently pressing or tapping the pressure points on your face,
wrists, hands and torso. A number of people who rely way too much on pharmaceutical
medicines to cure insomnia don’t realize the effectiveness of this therapy. But due to its
effectiveness and quick results, it is included in the top 7 natural remedies for
sleeplessness.
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There are countless reasons that can disturb the natural and normal patterns of sleep.
Usually stress and improper secretion of relaxation hormones are two of the biggest
reasons that can keep you from having a good night’s rest. You might find countless anti-
depressants and sleeping pills but all these pills can give you temporary relief. Plus there
are a number of side effects of these medicines that can impact your health. So why take the
risk, when there are treatments like EFT that can cure your insomnia in a natural way? All
you need to do is tap your pressure points and drift off to a peaceful 8 hours sleep.
In order to cure insomnia through EFT we should understand the reasons or factors that
disturb the normal sleeping patterns. As mentioned above, stress and hyper vigilance are
some of the common factors that lead to sleep disorders, but once your mind becomes
habitual of these disturbed patterns of sleep, no medicine can work on you! On the other
hand, EFT is a way to control the brain and actuates it to generate more carrier-neurons
that tell the body to relax and sleep.
HOW TO PERFORM EFT?
The EFT (Emotional Freedom Technique) is a very simple tapping technique that you can
easily do at home. All you need to know are the effective tapping points and the right way to
tap these points. Here is a quick step-by-step guide to help you learn and perform the
emotional freedom technique and cure insomnia and other sleep disorders.
The first and the most important step of EFT is to control your brain and address the
problem loud and clear. Whether sleep disorders are chronic or due to stress or anxiety, it
can be cured by controlling the brain. Brain generates neurons, the signal-carriers, which
tell the body what to do. By telling the brain that you can cope with a problem, you actually
fight stress, anxiety and sleeplessness. Just create a key statement that you will say out loud,
every night before going to bed. EFT key statements run along the phrases of “Although I
am going through (whatever your problem is), I want myself to be at peace.” You can define
your own statement according to your problem. For example, if you have chronic insomnia
and want to get rid of it, your key statement can be, “I love myself and I want to sleep.”
These kinds of statements encourage an active reaction from the brain. At one point the
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brain starts responding to your calls and starts generating neurons that will help your body
relax and go to sleep.
Now that you have created your key statement, it’s time to locate a sore spot in your body.
Usually effective sore spots for EFT are present in the upper right or left area of your chest.
The sore spot is tender and it will hurt if you press it too hard. Once you have spotted your
sore point, say the key statement loud while gently rubbing the point in circles. Keep on
doing it, until your body starts relaxing. These are the natural stress reliving points in our
body and ancient Chinese folks used sterilized pins to press these sore points. But as you
are supposed to practice EFT at home before going to bed, we will not recommend that you
use needles or pins to perform the technique. Just use your fingers to locate and rub the
sore point. If you can’t find the sensitive point in your chest (which is very rare) there is a
possibility that sensitive point might be present in the karate chop area of your left or right
hand.
Now comes the most important yet the most crucial part- the tapping. Once your body
starts relaxing due to gentle rubbing of sore point, you need to tap the stress relieving
points in the body. Acupressure specialists believe that by tapping these points you provide
a way out to the energy that’s trapped inside your body. The theory suggests that a person
starts feeling stressed and depressed when negative energy gets trapped inside the body.
Now here is what you have to do:
Create a key statement that defines your problem.
Gently rub the sore points on your chest while saying the EFT statement aloud (this
activates sleep pressure points in your body).
Tap the EFT sleep points seven times using the index and middle fingers of your
hands.
Here is the list of the points that need to be tapped (each location should be tapped seven
times):
Corner of eyes
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Eye brows
Chin
Under arms
All fingers (between the nail and the knuckle)
Eyebrows
Collarbone
The karate chop point
Forehead.
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WHEN TO PERFORM EFT?
When you are done with all bedtime rituals, get into bed and start rubbing your sore point
gently in circles while saying the EFT statement aloud. You will notice that your shoulders
start relaxing after sometime. At tips point start tapping your sleep points and you will drift
off to sleep even before tapping all the locations. Performing EFT every night before going
to sleep can’t only cure insomnia and other sleep disorders but it can also help you cope
with stress and anxiety. Moreover, EFT is a very effective exercise for relaxing and
controlling brain.
BENEFITS
EFT is a tried and tested way of relieving stress and curing sleep disorders. In fact it is a
modified form of a very ancient Chinese technique to fight stress and anxiety which
ultimately lead to lack of sleep. Here are some of the many benefits of performing EFT
regularly:
You don’t need any special training or tutorial to learn EFT.
You can perform it anywhere.
Unlike medications and other treatments for sleep disorders, EFT has no side effects.
On the contrary it has many benefits like it improves nerve control, helps fight
anxiety and stress, and facilitates proper blood circulation.
You don’t need any ingredients or equipment to perform this technique. All you need
is to find your pressure points and learn the right way to tap these locations.
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LEMON BALM
Herbal remedies are known for curing chronic sleep disorder like insomnia and others with
various herbs. One such effective and tested remedy is lemon balm! Commonly known as
sweet Mary or Melissa officinalis, lemon balm is one of the oldest herbal cures for
sleeplessness. Lemon balm is a leafy herb that belongs to the mint family. Like all the other
minty herbs, lemon balm also has a minty fragrance and a soothing affect. Middle aged
people have been using this herb to cure stress related health issues and sleep disorders.
Modern scientific studies have also proved that the herb is extremely effective in curing
insomnia and other sleep disorders and the best part about this herbal remedy is it has no
side effects at all.
The U.S FDA and other health organizations have also approved lemon balm as GRAS
(Generally Recognized as Safe). Unlike other herbs, that can trigger allergies in some people
with chronic health issues like asthma or sinus (due to its string fragrance), lemon balm is a
very mild sedative herb. Whether you are using it to cure some temporary sleep disorder or
want to use the herb for long-term, you don’t have to worry about any kind of side effects.
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However, its effectiveness depends on how you are using it. If you are already on some type
of medication or pharmaceutical sedative, the herb might take some time to work on you.
HOW LEMON BALM WORKS?
Lemon balm is one of the most effective herbal remedies that work as a mild sedative. It
facilitates blood circulation in the body and promotes sleep. It does not only work as a
sedative but also prevents health issues like indigestion that prevent you from sleeping
peacefully at night. Another reason why lemon balm works as an effective sedative is it
targets jittery anxious nerves and soothe them, thus reducing depression attacks. Moreover,
lemon balm also strengthens nerves and helps them fight hypertension. All you need is a
stress free mind and calm nerves to enjoy a peaceful 8-hour sleep!
How many of you know that a hyperactive mind also prevents you from falling asleep? Well,
over thinking and hyperactivity are some of the most common causes of sleep deprivation.
However, the soothing effect of lemon balm calms down your mind and helps you fall asleep
easily. Sleep disorders also include poor sleep. If you wake up frequently and can’t sleep
peacefully, then you might need some kind of sedative to sleep peacefully and lemon balm,
being a natural sedative can block negative energies from disturbing your sleep- thus
improving the quality, as well as quantity of your sleep!
Unlike other herbal sedatives, you can take lemon balm with other herbal remedies or
medications too. The herb does not have any type of side effects. Usually sedatives and
sleeping pills impact the conscious memory of people. Lemon balm, on the other hand,
improves the overall mental health and enhances memory performance.
One of the biggest disadvantages of taking sleeping pills is you get addicted to these pills
and at one point these pills stop affecting you. However with lemon balm, there are no
concerns like long term addiction. In fact you don’t even need to increase the dosage of
lemon balm. Once your mind starts responding to lemon balm, the same dosage of lemon
balm can work on you for years.
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BENEFITS
Many health experts have approved lemon balm as a health-friendly sedative. Here is a
quick list of some of the many benefits of using lemon balm regularly for sleep disorders,
particularly insomnia:
Calms down anxious nerves.
Stabilizes blood pressure and prevents abrupt heartbeat and palpitation.
Prevents mood swings and fights internal stressors that cause sleeplessness.
Strengthens nerves and reduces the risk of high blood pressure and hypertension-
two common causes of sleep disorders.
Unlike other herbal medications which are slow, lemon balm works quickly- even if
you are already on sedatives or sleeping pills.
Lemon balm is an effective sedative and can help you overcome your previous
addictions (to sleeping pills).
Reduces the risk of nervous breakdown and other mental disorders.
Lemon balm is suitable for children as well as adults.
It does not trigger any kind of allergy or reaction.
You can use it with other herbal remedies too.
The sedative is usually inhaled but people with sinus problem or lungs allergy can
also consume it as capsule (lemon balm capsules and drops are easily available at
pharmaceutical stores).
According to a recent survey conducted in America, 94% of the participants rated lemon
balm as an effective and quick herbal sedative.
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THE BEST WAY TO TAKE LEMON BALM
There are many ways to use lemon balm, some easy ways are suggested below:
Drink- Lemon balm drops are easily available on every pharmaceutical store. Add 4-5 drops
of this herbal sedative to a glass of distilled water before going to bed and enjoy a peaceful
sleep! You can also drink lemon balm with your morning tea or coffee to stay calm and
stress free the entire day.
If you want to consume lemon balm in its natural form then take ½ tsp of dried lemon balm
leaves and add it to 1 cup of boiling water. Drink it after dinner and enjoy quality sleep.
Health experts suggest that long-term use of lemon balm leaves with warm water can
permanently cure insomnia and other chronic sleep disorders. You can drink lemon balm
with tea or water 3-4 times a day for quick results.
Capsules- If you want to cut the hassle of boiling water and adding lemon balm leaves,
simply go to a medical store and ask for lemon balm capsules. Make sure that the capsules
are completely herbal and are of reliable brand. Capsules might also contain other herbs but
as said earlier, lemon balm has no side effects even if taken with other herbs too!
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Inhale- Plant lemon balm in your garden and inhale it every few hours during the day. This
is probably the easiest and most hassle free herbal cure for insomnia and sleep disorders.
However, if you have asthma or other health issues, you can choose any of the above
mentioned ways to consume lemon balm leaves.
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HONEY AND MILK
The combination of warm milk and honey is a known and probably one of the most effective
natural remedies to release stress and induce sleep. Europeans have been using warm milk
with a tablespoon of raw honey as a bedtime remedy for peaceful and stress free sleep.
Though honey is used with a number of other products like cider vinegar and warm
distilled water to cure insomnia and other sleep disorders, the combination of honey and
milk is proven to be the quickest and the most effective of all. The best thing about this
natural remedy is it has no side effects at all.
HOW IT WORKS?
A modern research study by Mike McInnis, a Scottish pharmacist, proves that honey can
actually cure sleep disorders. Its stress release action works in three ways to improve
restorative sleep. This is what happens when we take honey with milk before bedtime:
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Stimulates the production of liver glycogen to prevent early morning secretion of
adrenaline and cortisol, two stress triggering hormones.
Controls sugar levels in blood. Increased sugar levels cause hyperactivity and lack of
sleep.
The combination of honey and milk also facilitates the production of melatonin.
Melatonin contributes in the reformation and recovery of damaged body tissues
while you are sleeping.
This is how honey-melatonin-cycle, as described by McInnis, can restore your sleep and
cure sleep disorders:
As soon as the honey glucose combined with warm milk passes from the digestive
tract, and enters the blood stream through liver circulation it leads to a minute
glucose spike.
The mildly elevated blood sugar level activates the pancreas and contributes to
adequate but limited production of insulin.
Insulin released from the pancreas enters the blood stream and reaches the brain.
Brain, after being stimulated by tryptophan (an amino acid present in Insulin),
converts it into serotonin-which is a stress releasing hormone.
As you lay down in darkness, the pineal gland automatically converts serotonin into
melatonin.
Melatonin promotes restorative and stress free sleep and stimulates the release of
insulin.
BENEFITS
Peaceful sleep is not the only benefit of drinking warm milk with honey every day before
bedtime. You can reap heaps of health benefits by consuming raw honey adequately with
milk. Here is a sneak peek at some of the many benefits of this natural remedy:
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Physiology issues can lead to sleeplessness. Honey facilitates proper secretion of
melatonin which is the very first step in the recovery of physiological disorders.
Honey ensures proper release of glycogen from the liver which ultimately leads to
proper secretion of relaxation hormones.
Honey also strengthens nerves to fight with internal stressors.
HOW TO CONSUME?
To make the most of milk and honey, keep two things in mind- avoid any artificial
sweetener and preferably use raw honey. Artificial sugar only disturbs glucose levels in the
blood and increases the risk of diabetes. You can go to a beekeeper to make sure that the
honey is 100% original and raw. Here is how you can consume milk with honey:
Take one cup of skimmed milk and heat it over a small flame
As the milk starts bubbling, turn off the flame
Add 1 tbsp of raw honey to the warm milk and stir well
Pour the mixture into a cup and drink.
DOSAGE
Whether your sleep disorder is hereditary or due to mental stress, regular use of honey and
milk can help you get rid of sleepless nights. However, you must take care of a few things if
you want quick results and one of them is dosage.
For children- One cup of warm milk with honey before going to bed.
For Adults- One glass of warm milk with honey before going to bed.
Make sure you are done with all bedtime rituals before drinking milk and honey.
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LAVENDER
People have been using this amazing herb for a wide range of purposes for centuries. In fact
ancient Egyptians used lavender to preserve mummies. Roman also used Lavender oil for
massaging and recent studies have shown that the herb can really do wonders when it
comes to treating sleep disorders particularly insomnia. Scientists and medical researchers,
after conducting a large number of experiments, concluded that the herb can really
suppress stressors and strengthens nerves to fight anxiety and depression which are two of
the biggest causes of sleeplessness.
Though people have been using lavender as a natural beauty product, but after recent
research studies and experiments, health experts have also started using for treating
chronic sleep disorders.
HOW LAVENDER WORKS FOR INSOMNIA?
Insomnia is one of the most common sleep disorders that has plagued mankind for
centuries. Despite the recent advancements in medicine, there is no permanent cure for
insomnia. However, herbal remedies and therapies can effectively cure every type of sleep
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disorder including insomnia. One such known herbal remedy for insomnia is lavender.
Experiments and research studies have proven that lavender has a calming effect that
soothes anxious and jittery nerves and its sedative effect helps people sleep.
An experimental study showed that the aroma of lavender has a sedative effect that
promotes low-wave sleep. Low-wave is a state of deep and peaceful sleep. Unlike
medications and sleeping pills, lavender promotes deep sleep without disturbing any vital
signs (like heartbeat rate, blood pressure etc.). In 2005, a research study was published in
which some chronic and mild insomnia patients were given lavender tincture for aroma
therapy. Results showed that the aroma of lavender can effectively cure mild to chronic
insomnia within weeks.
Lavender not only works for insomnia, but it can also help people with sleep apnea. Some
recent experimental studies showed that lavender aroma can recue respiratory tract
contractions to a great extent, thus facilitating proper breathing during sleep.
BENEFITS
Here is a list of some of the many benefits of using lavender:
Unlike other herbal remedies, lavender is known for boosting up the stress-
suppressing action of antidepressants. As the herb has no side effects at all, you can
take it with any prescribed medication or sleeping pill.
Lavender tincture is easy to prepare at home, all you need is few leaves of lavender
and a dilute alcohol solution. Just soak lavender leaves in the alcohol solution
overnight and that’s it- your lavender tincture is ready.
Lavender tincture aromatherapy not only cures sleep disorders but it has also
become one of the most effective stress and relieving remedies. According to modern
research studies, pain can cause insomnia and other sleep disorders.
THE BEST WAY TO CONSUME
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In order to consume lavender in any form, you will need lavender tincture. Though the
product is easily available in stores, if you want the finest quality tincture, you should plant
lavender in your garden. To prepare lavender tincture at home, you will need few lavender
leaves and a small bowl of dilute alcohol solution. Soak lavender leaves in the alcohol
solution for 24 hours (or more), filter the solution to remove the remains of lavender leaves
and store the tincture in an air tight jar.
Here is a quick look at some of the common ways of using lavender tincture:
Hot Bath- All you have to do is add a few drops of homemade lavender tincture (or you can
also use lavender oil) to a hot bath and just soak in it for a few minutes. It’s better to take
the hot bath before bedtime, as the combination of hot water and lavender oil relaxes your
mind and the aroma of lavender strengthens your nerves to fight common stressors. The
remedy is really effective not only for insomnia or sleep disorders but also for stress and
body pains.
Lavender Tea- If you have some kind of allergy like asthma and can’t inhale the strong
aroma of lavender, here is another remedy for you. Make lavender tea and drink it before
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bedtime (after dinner). Get dried lavender flowers from some reliable health food store and
add 2-3 tsp of dried lavender flowers to a cup of boiling water. Let the mixture sit for 10
minutes and then drink it. Lavender tea is really good for health, and you can drink it more
than once a day.
Aroma Therapy-One of the best and the most recommended ways to use lavender for
insomnia is aroma therapy. As the name suggests, you will need to inhale the aroma of this
herb to calm down your anxious nerves that keep you restless at night. All you have to do is
plant lavender in your garden, pluck few leaves every day and inhale it. Simply do the
following:
Stretch your arms.
Relax your body and take few deep breaths.
Relax your mind and try to clear it from all unwanted thoughts.
Inhale lavender leaves for 5-10 minutes.
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The aroma will put you to a peaceful and tress free sleep.
P.S: This is probably the easiest and the most hassle free herbal cure for insomnia and sleep
disorders. However, if you have asthma or other health issues, you can choose any of the
above mentioned ways to consume lavender leaves.
CAUTIONS
As mentioned earlier, the herb is not at all reactive and you can take with other medicines
but here are a few considerations you must keep in mind while taking lavender for
insomnia or sleep disorders:
A number of people might not know but lavender has lethal effects when taken by
mouth- so either inhale it or consume it with warm water.
People with sensitive skin should add only few drops of lavender oil or tincture
when taking hot bath.
Lavender has sedative effects so avoid taking it with strong sleeping pills. Although
lavender does not enhance the sedative effect of sleeping pills in an adverse way, it
can cause dizziness and mild nausea.
There is a wide range of lavender oils available on the market, so make sure you are
buying the one for sleep. Usually English lavender oil is for sleep, while the Spanish
one is for activating body stimulants.
Last but not the least- lavender has strong sedative effect and if you are not already
on medication, the herb can make you drowsy and sleepy instantly. So avoid driving
after taking lavender.
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CHAMOMILE
The list of herbal and natural sleep remedies is not complete without Chamomile. People
have been using this herb for centuries for naturally curing stress, anxiety, depression and
sleeplessness. Recent studies and experiments have also proved the effectiveness of
Chamomile. However, of all types of Chamomile, German Chamomile works best for sleep
disorders. Recent research shows that the herb has a chemical composition that fights
stressors and helps you sleep.
Chamomile is considered as one of the most effective herbal sleep remedies because it
senses jittery nerves and calms them. The herbal remedy is known for curing chronic
depression, stress and all sorts of body pains- that cause sleeplessness. Experiments have
proved that like many herbal remedies, Chamomile is also a passive sedative and can be
taken with other medicines and sleeping pills. In fact, scientists are studying the combined
effect of various sedative herbs including Chamomile to devise an effective cure for
insomnia and other sleep disorders. Chamomile is not only effective for mild to chronic
sleep disorders but can also cure indigestion, breathing issues, acidity and body pains that
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keep you awake at night. The herb is also used to cure muscle spasms- so if you are a
workaholic and painful muscle contractions can’t let you sleep peacefully, Chamomile is the
solution.
HOW CHAMOMILE WORKS?
Two of the biggest reasons that cause sleep apnea and insomnia are stress and anxiety.
Though most people opt for prescribed drugs, do you how the long-term use of these drugs
can weaken your immune and impact your cognitive memory? The best way to treat stress
and anxiety and other causes that lead to sleeplessness is rely on herbal remedies because
herbs don’t have any side effects and you don’t get addicted to them. Chamomile is probably
the most effective herb when it comes to treating stress and depression. The herb works as
an anti depressant and calms down your anxious nerves and suppresses stressors that
prevent you from sleeping peacefully.
To prove the effectiveness of Chamomiles for sleep, an experimental study was conducted
at the University of Pennsylvania. Half of the participants with various types of sleeping
disorders were given prescribed drugs and sleeping pills, while the rest were given herbal
tablets containing a mixture of Chamomile and other herbs. Results of the study proved that
participants who used Chamomile not only had fewer signs of depression and stress but
they also reported that the herb allowed them enjoy quality sleep.
The reason why chamomile works wonders for sleep disorders caused by depression and
chronic stress is it contains a complex called Apigenin. The compound has a sedative effect
and it also exerts a soothing pressure on anxious nerves. The compound found in
Chamomile can also effectively reduce sleep latency. It means you will not have to turn and
toss all night to fall asleep. The sedative effect of the herb works as quickly as any
prescribed drug and just like lavender, chamomile also enhances the sedative effect of
sleeping pills. However, it is advised to avoid taking Chamomile or other sedative drugs
with sleep pills or anti-depressants. Though herbs are usually not reactive, the strong
sedative effect can cause nausea and dizziness.
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BENEFITS
The herb is not only effective in curing sleep disorders, but with the right use you can also
reap heaps of other health benefits. Here is a quick look at some of the many health benefits
of this amazing herb:
The herb not only soothes nervous systems and promotes quality sleep but also
cures indigestion.
Chamomile tea is one of the most effective and quickest home remedies for upset
stomach. Unlike prescribed medicines, the herb does not cause acidity. Consuming
chamomile tea regularly keeps the acid levels in stomach balanced.
The combination of peppermint and chamomile is a known herbal remedy for curing
chronic intestinal infections. Unlike antibiotics, the herbal remedy does not impact
your immune system. On the contrary, it improves immunity against digestive tract
diseases.
HOW TO CONSUME?
In order to consume Chamomile in any form, you will need pure Chamomile oil or tincture.
Though you can buy the product (as it is easily available on stores), but if you want the
finest quality tincture- plant the herb in your garden.
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To prepare Chamomile tincture for chamomile plant at home, you will need few Chamomile
flowers or leaves and a small bowl of dilute alcohol solution or warm water (if you are
allergic to alcohol). All you have to do is soak chamomile leaves in the alcohol solution or a
bowl of warm water for 24 hours (or more), and filter the mixture to remove any remains of
Chamomile leaves. That’s it! Store the solution in an air tight jar and use it in the flowing
ways:
Hot Bath- This is probably one of the easiest and the most soothing ways to use Chamomile.
All you have to do is:
Add a few drops of homemade Chamomile tincture (or you can also use oil) to a hot
bath and just soak in it for a few minutes.
Make sure that you are done with all bedtime rituals as its best to take the hot bath
before bedtime, as the combination of hot water and chamomile oil relaxes your
mind and the soothing effect of chamomile strengthens your nerves to fight common
stressors.
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The remedy is really effective not only for insomnia or sleep disorders but also for
stress and body pains.
Chamomile Tea- If you have some kind of allergy like asthma and can’t inhale the strong
aroma of chamomile, here is another remedy for you. Make chamomile tea and drink it
before bedtime (after dinner). Get dried chamomile flowers from some reliable health food
store and add 2-3 tsp of dried chamomile flowers to a cup of boiling water. Let the mixture
sit for 10 minutes and then drink it. Chamomile tea is really good for your health, and you
can drink it more than once a day
Capsules- If you want to cut the hassle of boiling water and adding chamomile leaves,
simply go to a medical store and ask for chamomile capsules. Make sure that the capsules
are completely herbal and are of reliable brand. Capsules might also contain other herbs but
as said earlier, chamomile has no side effects even if taken with other herbs too!
CAUTIONS
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Although Chamomile is a certified sedative herb and has been approved as GRAS (Generally
Recognized as Safe) by the U.S Food and Drug Administration, there are certain
considerations you must keep in mind while taking this herb for sleep:
Though the herb is passive in nature, it can trigger mild allergies in people who are
sensitive to pollen grains. As the herb belongs to the daisy family, if you are flower
allergic, it is better to avoid Chamomile.
When combined with other herbs or sleeping pills, the sedative effect of Chamomile
becomes really strong. If you have any health issues like blood pressure, arrhythmia
etc., avoid consuming chamomile with other drugs or sedative herbs.
If you have low platelets in your blood, it is advised to avoid Chamomile, as the herb
contains coumarin which might contain clotting problem in people with low
platelets level.
If you are diabetic, then consult your doctor before using Chamomile, as the drug
might lower down blood sugar levels (since high blood sugar causes hyperactivity
which prevents people from sleeping).
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CONCLUSION
Sleep disorders have plagued mankind for centuries. Despite the recent advancements in
the world of medicine, there is no permanent cure to chronic sleep orders. Though the use
of sedatives has become very common, their long term use can impact physical and mental
health in many ways. This is the reason that in this eBook we have summed up a number of
natural ways to treat chronic sleep disorders. Not only this, the eBook has also highlighted
common sleep disorders and the reasons which cause these disorders.
We hope you find the eBook helpful in finding the ultimate remedy for your sleep disorder.
Good Luck!