Senin, 18 Juni 2012

Have a cherry good night's sleep: The natural remedies that can beat insomnia without the side effects of medicines

Have a cherry good night's sleep: The natural remedies that can beat insomnia without the side effects of medicines

By Alice Grebot

PUBLISHED: 16:07 EST, 16 June 2012 | UPDATED: 16:07 EST, 16 June 2012


Britain has become a nation of sleeping-pill-poppers. Stress-related insomnia has been blamed for a sharp increase in the number of people prescribed powerful drugs to help them sleep, with 15.3million prescriptions handed out for sleeping pills last year, costing the NHS almost £50 million.

A third of adults will suffer insomnia at some point but there are fears that strong medication is being given out too readily and that patients are becoming hooked.

Many medicines have potentially dangerous side effects, including liver problems, headaches and nausea. Yet there are natural remedies that are proving remarkably effective in clinical trials, without the same complications.

Juicy: Cherries are just one of the natural remedies that can aid sleep

Juicy: Cherries are just one of the natural remedies that can aid sleep

HIT THE JUICE

A 2010 study found that drinking a glass of unsweetened cherry juice in the morning and evening helped improve sleep.

Cherry Active: Can help sleep according to a 2010 study

CherryActive: Contains melatonin

‘Montmorency cherries contain high levels of melatonin, the brain chemical naturally produced by the body to regulate the sleep-wake cycle,’ says Philip Weeks, an expert on natural medicine. And last year, researchers at the School of Life Sciences at Northumbria University found that Montmorency cherry juice increases levels of melatonin in the body.

Volunteers drank 30ml of either Montmorency cherry juice concentrate or a placebo juice twice a day for seven days. Participants wore sensors that monitored their sleep-wake cycles and kept a daily diary on their sleeping patterns. Those who had the cherry juice saw an increase of 25 minutes in their total sleep time and a six per cent increase in sleep quality.

TRY: CherryActive Concentrate, £1.89 (30ml shot), CherryActive Capsules £12.95 for 30. cherryactive.co.uk

THE FEELGOOD CHEM ICAL

Increases serotonin production: 5HTP

Increases serotonin production: 5HTP

Made from the seeds of an African bean called Griffonia simplicifolia, 5-Hydroxytryptophan (5-HTP) converts naturally into serotonin in the body. This brain chemical has various functions, including the regulation of sleep, mood and anxiety.

‘5-HTP increases serotonin production, which then triggers a cascade of neurotransmitters that aid sleep. Studies have been very positive,’ says Weeks.

A 1998 study stated that ‘5-HTP has been effective in treating a variety of conditions, including depression, fibromyalgia, binge eating associated with obesity, chronic headaches and insomnia’.

TRY: BioCare 5-HTP, 50mg, £17.50 for 60 capsules. biocare.co.uk

NATURE’S TRANQUILLISER

Valerian: Popular among ancient Greeks

Valerian: Popular among ancient Greeks

Valerian is a flowering plant whose use as a medicinal herb dates from Ancient Greece.

Dubbed ‘nature’s tranquilliser’, the root has been used to treat nervous anxiety, reduce muscle tension and relieve mild insomnia.

It is thought it may work by influencing gamma aminobutyric acid (GABA), a chemical in the brain.

‘Increasing the effect of GABA typically causes relaxation and a reduction in anxiety,’ says medical herbalist Lucy Stephens from London’s Reva Clinic.

‘Changes in GABA in the brain are associated with insomnia.’

TRY: A. Vogel Stress Relief Daytime, £3.95 for 15ml and £9.15 for 50ml. avogel.co.uk

CALMING PASSION FLOWER

Passion flower: Soothes anxiety

Passion flower: Soothes anxiety

‘Passion flower is another herb that exerts its effects through GABA,’ says Stephens.

‘Passiflora tea has been shown in one recent trial to improve subjective sleep quality as compared with placebo, in a group of patients with insomnia,’ she says.

‘Anxiety can be a cause of insomnia and Passiflora has been shown to reduce it.’

A review by Global Neuroscience Initiative Foundation examined 24 studies of supplements used to reduce stress and found passion flower helps ease anxiety.

TRY: RelaxHerb, £9.18 for 30 tablets. relaxherb.co.uk

Here's what other readers have said. Why not add your thoughts, or debate this issue live on our message boards.

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Funny how many people are quick to jump on the 'some of these remedies can have serious side effects' band wagon.' It's all rather patronizing.

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Funny how many people are quick to jump on the 'some of these remedies can have serious side effects' band wagon.' It's all rather patronizing.

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Three hours of vigorous sex? Do you go up with the blind?

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i do believe this article a 100% , i normally dont sleep before midnight or 1am , but yesterday i had two boxes of cherries , i just could not stop . and at 10 pm i needed to go to bed , hubby and kids were surprised , now reading this article convinces me yes it works .

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DFiona I agree with you I know of someone who had the opposite reaction to valerian and didnt sleep for days and ended up in hospital quite ill, always check for any known adverse reactions before taking "natural Remedies" in most cases they can be effective but it is better safe than sorry.

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Do you know what works for a good nights sleep. Three hours of vigorous s e x with your girl. Works for me.

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how does it cost the NHS £50 million have you seen the cost of a prescription in England or do we subsidise other UK countries?

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I know eating Cherries works for me as does drinking Cherry juice (although not to the same effect). I find I go into a much deeper sleep and sleep longer. If Cherries were not so expensive i'd eat them all the time. I love them :-)

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Regular exercise works for me. I'm quite sporadic in my commitment to exercise and have found that I fall asleep much quicker and easier in weeks where I exercise regularly, but suffer my usual insomnia on weeks where I don't do any exercise.

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Try Lettuce, works wonders!

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