Sleep Disorders in Adults

Sleep Disorders in Adults

Sleep Disorders in Adults, in a fast-paced world where a delay is termed inefficiency and incompetence, it is really difficult to pause for a rest. Insomnia is a vest epidemic. 1/3 of the life of an average person will be spent sleeping.

Between the ages of 25 and 70, the average person spends 15 years sleeping. Lack of sleep has made generals lose battles, nervous patients lose their minds, wives lose their husbands and marriage. Sleep is not a waste of time but a crucial aspect of life. People stay up late and wake up early to catch up on their busy schedule and be a brace with expensive lifestyle and credit card debt.

The act of working long hours or overtime with the cooperation of caffeine and other stimulants may prove successful for a while but for each hour we miss per night, we accrue a sleep debt that must be repaid, or health consequences may follow.

The allegory of Stephen Covey, the author of The Seven Habits of Highly Effective People, explains the absurdity of the above ideology. “Imagine you are walking through the woods when you came upon a man feverishly trying to saw down a tree, the man looks exhausted. He says he has been sawing on the same tree for five hours. “Why don’t you take a break for a couple of minutes and sharpen that saw?” You asked “it will cut faster” “no time for that” he gasps “I’m too busy sawing”

Sleep Disorders in Adults Are Associated With The Following.

1) Risk of diabetes:  People who sleep inadequately has a higher risk of diabetes, the main reason being that the level of stress hormones is increased when the body is deprived of sleep, which increases the body’s resistance to insulin and its activity of bringing blood sugar into the tissues.

2) Obesity: The reduction in the body’s ability to handle sugar after being deprived of sleep leads to obesity and often those that keep wake nights resort to snacks during those late hours.

3) Rate in the healing of sores, injuries, and recovery from illness: The night is the body’s time for repairs and maintenance, the evacuation of waste products are affected, enzymes and hormones are replenished and circulated. We are only assured of a serviced, rejuvenated, and strong body after a good night’s rest.

4) Strength of the immune system: The strength of the immune system is highly dependent on a good night’s rest. Some reasons for these are [1]. During the night, waste products from the body are removed, the level of toxins in the body has a direct impact on activities of the immune system. [2]. During the night rest stress hormones are reduced in the body which allows for the metabolism of sugar, a cube of sugar suppresses the work of the white blood cells from 13 to 1

5) Life span: Proper rest can lengthen your life span several studies have shown that people who regularly sleep 7 to 8 hours each night had low death rate than those who averaged either less than 7 hours or who slept longer.

6) Intelligence and emotional quotient:  Adequate sleep in a dark environment can improve nighttime Melatonin levels which in turn can help daytime energy level a memory. Dull thinking is a signal that you are not getting enough restful sleep. Sleep is crucial for maintaining cognitive ability and learning new skills.

7) Heart diseases: There is a remarkable increase in blood pressure after an inadequate night’s sleep. The work and pressure of the heart is reduced, and the heartbeat slows down during the night’s rest

8) Level of concentration: There is a decline in the efficiency and level of concentration in industrial workers after deprivation of sleep leading to an increased risk of accidents and irritability.

Recipes for restful sleep.

• A quiet, dark, well-ventilated room.
• An empty stomach (3 hours after eating)
• Moderate physical activity before retiring
• A clear conscience, a mind at peace with God.
• Maintenance as regular a schedule as possible for going to bed, getting up, eating, exercising. The body flourishes on regular rhythms
• Try a lukewarm (not a hot) bath. It is a helpful relaxation technique.
• Avoid caffeine, alcohol, and other stimulants

“Make it [a] habit not to sit up after nine o’clock. Every light should be extinguished. This turning night into day is a wretched, health-destroying habit, and this reading much by brain workers, up to the sleeping hours, is very injurious to health. It calls the blood to the brain and then there is restlessness and wakefulness, and the precious sleep that should rest the body does not come when desired.    E. G. WHITE PIONEER HEALTH REFORMER/EDUCATOR”

The effect of sleeping with the light on.

Sleep Disorders in Adults can also be a direct result of using artificial light during dusk which suppresses the production of Melatonin, a hormone produced by the brain’s pineal gland at night Melatonin is responsible for the sleep-wake cycle. This hormone aids in lowering glucose levels, body pressure, and body temperature. There has been a significant increase in the risk of heart attack, cancer, and diabetes in people with suppressed Melatonin.

“Resting in any hour of the day or night is beneficial but God has made two hours before midnight four-fold a blessing to man than any other hour among the 24hrs, so also the Lord told us among the 7 days that make up the week that He has blessed the Sabbath being the 7th day of the week to be more than 10 fold blessing to man, what God blesses, He will not curse. Genesis 2:7, Numbers 24:9. OHAJA. CHINOMNSO. C”

The four stages of sleep.

A. Light or hypnogogic stage: We enter into the stage of sleep within minutes or seconds of nodding off. In this stage, you can easily be woken because it is not very deep. The brain produces alpha and theta waves it might last up to 5 or more minutes.

B. Moderate stage: This stage is also light and the brain waves slow down leading to the production of a frequency called sleep Spindles.

C. Deep stage: There are no more eye movements at this stage, and the brain produces slower delta waves. It is always the beginning of deep sleep and still deeper sleep. Waking someone is more difficult at this stage. This is when the body produces hormone for growth and development, repairs muscle and tissues, enhance the immune system, and prepare the body for its work for the morning.

D. Rapid Eye Movement [REM]: As the name suggests, the eye movement is rapid, jerking from one position to another. This stage begins about 1h 30 minutes or less after sleeping off. An adult experiences multiple REM cycles every night, each last for an hour or more. During this time, dreams occur.

This is the time when the brain transfers and processes information from short-term memory to long-term memory, it is the final phase of sleep and cannot be achieved by medication or sleeping pills. Eating late in the night may prevent this stage, so the stomach should be done with digestion before going to bed.

 “Sleep is not a vast wasteland of inactivity. The sleeping brain is highly active at various times during the night, performing numerous physiological, neurological, and biochemical housekeeping tasks.  These are essential for everything, from maintaining life itself to reorganizing and enhancing thinking and memory. Dr James Maas,. Professor at Cornell University. ”

Herbs for Sleep Disorders in Adults

ST. John’s wort. (HYPERICUM PERFORATUM): crossover studies investigating the effects of St John\’s wort (0.9 and 1.8 mg) on the sleep polysomnogram of healthy subjects reported that both doses of St John\’s wort significantly increased rapid eye movement (REM) sleep latency Dose: Tincture, 1/2 to 1 teaspoon 2-3 x daily; powdered extract, 1-2 tablets or capsules 2-3 xdaily. Allow 2-3 weeks for the full therapeutic effect to develop.

If you experience lightsensitivity or other unpleasant symptoms, reduce or discontinue the St. John’sHerbal Formulas for Insomnia HopsPreparation: To prepare an infusion, boiling water is poured over the ground hop cones and left to draw for 10 to 15 minutes (1 teaspoonful is equal to 0.4 gm drug). Daily Dosage:

For most indications, a single dose of 0.5 gm is given. To promote sleep, a single dose of 1 to 2 gm drug is given; liquid extract: single dose: 0.5 to 2 ml; tincture: single dose: 1 to 2 ml Dose: Tea, 1 cup 2-3 x daily for 2-3 days; Tincture, 30-40 drops 2-3 x daily.

“I know the testimonies given me to for brain workers, that sleep is worth far more before than after midnight. Two hours’ good sleep before twelve o’clock is worth more than four hours after twelve o’clock.  E. G. WHITE PIONEER HEALTH REFORMER /EDUCATOR”

Nutmeg Though nutmeg is a stimulant, it has narcotic and anticonvulsant properties and can be successfully used at a low dose (a pinch of powder will do) as a sleep aid for short- or long-term sleep problems. Laboratory studies also indicate that nutmeg has antidepressant activity.

Passionflower (PASSIFLORA INCARNATA) Pharmacological research shows the herb to have sedative, tranquilizing, and sleep-inducing properties. A 2001 clinical trial found that passionflower effectively relieved anxiety as oxazepam, a conventional tranquilizer, and had fewer reported side effects. A clinical study in 2011 found improvement in subjective sleep quality in those taking passionflower. Infusion: For occasional sleeplessness, drink up to 1 ½ cups (300 ml) during the evening Dose: Tea, 1 cup 3 x daily; Tincture, 30-60 drops 3-4 x daily.

Chamomile (Anthemis nobilis): Chamomile is a time-honored sedative herb that can be safely used by children and adults alike. Chamomile tea is commonly used in Europe, South America, and Mexico for insomnia and restlessness combined with irritability, particularly in children. Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make excellent massage oil, or used as an inhalant. Dose: Tea, 1 cup 2-3 x daily; Tincture, 30 drops 3 x daily.

Valerian Extensive research in Germany and Switzerland has endorsed the use of valerian to aid sleep, improve sleep quality, and lower blood pressure. A German trial carried out in 2002 that tested valerian and oxazepam (a conventional sleep treatment) found both to be effective—83% of those taking valerian rated the treatment as very good compared to 73% of those taking oxazepam. Many symptoms of anxiety, including tremors, panic, palpitations, and sweating, can be relieved with valerian. It is a useful remedy for insomnia, whether caused by anxiety or overexcitement. The powder can be taken as capsules. For Insomnia, take 1–2 doses of 500 mg at night. Tincture to make. For anxiety, take 20 drops in hot water up to 5 times a day. Decoction. Take 1–5 tbsp as a sedative at night.

CALIFORNIA POPPY (ESCHSCHOLZIA CALIFORNICA): California poppy sedative and sleep-promoting herb which can currently be found in a variety of herbal remedies for promoting sleep, helping one to relax, and easing mild anxiety. Because of its mild sedative and analgesic properties, it can be given safely to children. Clinical and laboratory work on the California poppy has clearly demonstrated the plant’s sedative and anti-anxiety properties; it has been shown to improve both sleep latency and quality Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily. Note: Since the tea is mild, a tincture is recommended when a stronger dose is desired.

Herbs Blend for Sleep Disorders in Adults

A CALMING TEA BLEND:

• Linden flowers (1 part)
• Hawthorn flowers & leaves (1 part)
• Chamomile (2 parts)
• Catnip (1 part)
• Lemon balm (1 part)
• Wintergreen (1 part),
• Stevia herb (1/8 part) OR
• Bedtime tea Valerian (30%)
• Linden (20%)
• Kava kava (20%)
• Chamomile (20%)
• Catnip (10%)

For either formula, blend the loose herbs, place them in a quart jar for future use, and store them out of the direct sunlight in a cool place.

• Use 1 tsp/cup to make a tea.
• Make 1 quart at a time, adding 1 extra tsp ‘for the pot.’
• Add the herbs to boiled water and cover.
• Let steep for 20minutes, strain, and store in the quart jar in the refrigerator.
• This blend will keep for 3 days.
• Pour out 1 cup, warm it, and drink several times daily or before bedtime as needed.

[from Christiana Moore] Herb blend 21 part

• Chamomile¼ part
• Oat straw¼ part
• Linden¼ part
• dried Passionflower leaves¼ part
• Valerian¼ part
• Calendula honey for taste

DIRECTIONS

To make the herbal infusion, pour simmering water over the herbs and let them steep for 15 to 25 minutes. You should cover them while steeping to make sure you don’t lose any of the plants’ goodness. Strain with a strainer and cheesecloth. To use, drink before bedtime.

References

1. Andrew Chehalis, Encyclopedia Of Herbal Medicine
2. Christiana Moore., Herbs for Insomnia
3. The readers digest June 1945.
4. Diehl, H. & Ludington, A. [2001]. Health Power.
5. Neil, N. The Lost Art Of Thinking.
6. Mary, A, M. God’s Healing Way.
7. Harvard Medical School [2007] Repaying Your Sleep Debt.
8. Dr. Arnott‘s 24 Realistic Ways to Improve Your Health.
9. Joanne, B. Linda, A, A. & David, J, P.  Herbal Medicines.
10. Stacey, D. Susan, G. Herbal Remedies Made Simple
11. PDR for herbal medicines.