Sleep Deprivation: Problems & Remedies, Part 2

Another important consideration to sleeping soundly is your need for minimal light and noise in the bedroom.  “Have you considered black-out blinds for instance or a sleeping mask?” asks Dr. Sy, adding that using ear-plugs can help to keep out uncontrollable noise.

Watching television in bed is not a good practice as it stimulates the brain in a way which is not conducive to sleep.  On the other hand, listening to soothing and relaxing music or reading a novel (something not too challenging!) does seem to help switch your mind off the worries of the day, asserts Dr. Sy.

Your bedroom should be warm but not stuffy.  If possible leave a window open and let fresh air circulate.

If your mind is still actively working out some problem and you wake again with new ideas, keep a pencil and paper pad next to the bed so that you can write them down.  Then you’ll find it easier to put them to one side and fall asleep again.

As a last resort for lack of sleep (and instead of popping conventional sleeping pills) think about taking a melatonin tablet when you go to bed – but check with your doctor beforehand.  Studies show that, after taking it, you can expect to fall asleep quicker than usual and to sleep for a little longer but without any of the debilitating side effects of conventional sleeping tablets.

Natural Remedies for Sleep Problems.  Dr. Sy lists the following as effective aids in overcoming sleep concerns:

• Melatonin is the hormone that controls and induces sleep.  Although some experts recommend taking higher doses, studies show that lower doses are more effective.  There’s concern that high doses of melatonin could cause toxicity and raise the risk of depression or infertility.
• Valerian is one of the most common sleep remedies for insomnia.  Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and induce overall quality of sleep.  However, it’s most effective when used over a longer period of time.
• Chamomile has been effectively used as a sleeping aid.  A component of the chamomile plant, called chrysin, is known to promote sleep and calm anxieties.  It works as a depressant which calms the uneasy feelings which may keep you awake.

A combination of melatonin, valerian and chamomile, according to Dr. Sy, enhances better sleep and restores vigor or appearance.

(Visit Dr. Sy’s website at www.drgarysy.com.ph for more health info. – J.P.)