Most people should aim for seven to nine hours of sleep a night.

But it's estimated that one-third of U.S. adults don't get the recommended amount of sleep.

Unfortunately, conventional treatment approaches are far from ideal. In this program, you will learn about the risks associated with medical sleep AIDS. You'll also find simple lifestyle strategies, emerging therapies, and several natural compounds that can improve sleep.

A combination of the natural interventions discussed in this protocol and appropriate treatment under the guidance of a physician can help you get a good night's sleep. Low melatonin levels are associated with insomnia. Melatonin supplementation has been shown in several studies to be associated with improvements in multiple factors related to sleep.

1. What is insomnia? Insomnia is a fairly common sleep disorder that affects about 10% of the American population. Insomnia can be difficulty falling asleep (difficulty falling asleep) or difficulty staying in deep sleep for long periods (difficulty staying asleep). Insufficient sleep not only greatly reduces quality of life, but may also increase the risk of multiple health problems such as anxiety, cardiovascular disease and obesity.

Acute or transient insomnia can last for days or weeks and is usually caused by stressful life events. Insomnia affects at least three nights a week, and chronic insomnia lasting three months or more can have profound long-term health effects. Insomnia can occur without any obvious underlying cause (primary) or due to a co-existing condition (secondary), such as chronic pain that makes it difficult to sleep. Several natural interventions, such as melatonin and valerian, may help improve sleep and restore the body's natural circadian rhythm.

2. What are the causes and risk factors of insomnia? l Hormonal changes caused by menstruation, pregnancy and menopause in women can lead to sleep problems l Advanced age l mental health problems such as anxiety, depression and bipolar disorder l physical health conditions such as cardiovascular disease and urinary and respiratory diseases l Certain medications such as vasoconstrictive drugs, Stimulants such as chemotherapy drugs and beta-agonists, stimulants such as caffeine and nicotine, excessive stress, and work shift or shift works.

3 Sleep-supportive lifestyle and non-pharmacological therapies · Improving "sleep hygiene" reducing light and noise-avoiding too much eating before bedavoiding bedtime activities that are not related to sleep · Sleep restriction therapy, limiting time in bed · Cognitive behavioural therapy · Relaxation therapy. Conventional treatment of insomnia · over-the-top medications, such as antihistamines used occasionally · Benzodiazepines, such as alprazolam, clonazepam and diazepam · Benzodiazepines, such as zaleplon, zolpidem and dexzopicron · Antidepressants with sedative effects, such as doxepin, Trazodone · and amitriptyline.

Emerging insomnia therapies · Drugs with melatonin receptor agonists (MT1 and MT2) such as ramelteon (Rozerem) · orexin receptor antagonists such as suvorexant (Belsomra), •

5-hydroxytryptamine receptor antagonists - the activation of these receptors interferes with deep sleep.

Although sedation and sleep differ, short-term administration of the anesthetic propofol may help restore sleep rhythm. suvorexant (Belsomra)

6. Common natural remedies for sleep disorders

(1) Melatonin Melatonin is a hormone that is highly correlated with the body's sleep-wake cycle. Low melatonin levels are associated with insomnia in the elderly, and vitamin supplementation may help improve sleep.

(2) L-Tryptophan L-tryptophan is the precursor of melatonin and serotonin. L-tryptophan supplementation may increase melatonin production, thereby aiding sleep, and may help alleviate some forms of depression.

(3) Magnesium Magnesium helps to regulate the body's circadian rhythm. One study showed that magnesium, zinc, and melatonin supplementation improved sleep in elderly subjects.

(4) Zinc Higher body zinc level may be associated with longer sleep duration. Oral zinc can improve sleep quality and duration. Valerian is a calming herb that has been used since ancient times to treat insomnia. A study comparing valerian supplements with commonly used sedatives found comparable efficacy.

(5) Nightshade nightshade is an herb that has been shown to reduce stress and anxiety and improve sleep in a variety of animal studies. Human trials suggest that nightsolacea may improve stress and anxiety, but further research is needed.

(6) lemon balsam grass. Lemon balsam has been shown to improve mood and calm people. Lemon balsam grass, used alone or in combination with valerian, may also improve sleep and insomnia symptoms.

(7) Lavender. Aromatherapy with lavender essential oil can improve sleep quality and reduce drowsiness after awakening. Other natural interventions that may improve sleep include honokiol, glycine, chamomile, passion flower and bioactive milk peptide. Pauling College if there is inappropriate contact to delete

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