Tired of staring at your ceiling in the dark, tossing and turning all night? You are not alone. A recent survey revealed that 9 out of 10 Malaysians suffer from one or more sleeping problems in their lifetimes. Blame it on stress which keeps your mind active, but there are many other factors that may disrupt your slumber. These include an irregular sleep schedule, poor sleeping habits, illnesses and pain, certain medications and sleep disorders.
Are you getting enough sleep?
You spend about a third of your life sleeping. A good night’s sleep is not a luxury. It is a necessity – it allows your body and mind to recharge and recover from exertion.
How much sleep do you really need? The average adult needs between 7 to 9 hours of snooze a day.
Why is sleep important?
There’s nothing like a restful night’s sleep, waking up energised and ready to tackle the day!
Here are 8 reasons why you should call it an early night.
Improves athletic performance
Promotes skin health
Regulates blood pressure
Maintains healthy weight
How does sleep deprivation affect you?
A few hours of sleep loss each night puts a major damper on your quality of life beyond daytime drowsiness. Regularly skimping on sleep can have cumulative impacts., which can be far more severe than you thought! Take a look at what happens when you lose out on the expert-recommended hours of zzz’s.
Dangers of sleep deprivation:
|Short-term effects||Long-term effects|
· Impaired memory
· Poor concentration
· Skin problems
· Cardiovascular diseases
· Weakened immune system
· Accidents or injuries
How to sleep better?
Synthetic sleeping pills may seem like a quick band aid. They can help you fall asleep but can cause several side effects, including prolonged drowsiness the next day, nausea and dry mouth. Other risks include drug dependence, withdrawal symptoms and rebound insomnia.
For a sustainable solution, consider trying the following herbal remedies to calm your racing thoughts and ease into a restful sleep. Unlike synthetic pills, these natural herbs are non-habit forming and do not cause any unpleasant side effects.
These sedating herbs have been used since ancient times to promote tranquillity and improve sleep. They are known to ease feelings of anxiety, restlessness and sleep problems. These herbs work by increasing the levels and activity of GABA, a chemical messenger which reduce the activity of the neurons in the brain and central nervous system, helping your body and mind to relax and sleep. Together, they may help you fall asleep faster, reduce night-time awakenings and sleep for longer. Together, they may help you fall asleep faster, reduce night-time awakenings and sleep for longer.
- Chinese dates, or jujube, has been traditionally used to induce and sustain sleep by promoting the release of GABA in the brain.
- Purple passion flower is known to boost the levels of GABA in the brain, helping to relieve anxiety and improve sleep.
- Hop is beneficial for increasing the activity of GABA to reduce activity in the central nervous system, thereby promoting relaxation and sleep.
- Valerian root has been used for centuries to promote sleep by inhibiting the breakdown of GABA, thereby allowing it to stay in the brain longer.
Enhance sleep quality
Increase sleep duration
Promote mind relaxation
Getting adequate sleep is essential for your health and well-being. Nonetheless, the quality of your sleep is just as important. Sleep better and start each day afresh and energised!