This herbal sleep inducer is a popular ingredient in night-time teas. This common herbal sleep aid may decrease how long it takes you to fall asleep and can provide relief from sleep disturbances 6. Its calming effect can help induce sleep and improve the quality of your snoozing. Lavender has a soothing reputation 5 that’s made it one of the most popular natural remedies for insomnia. Around eight hours seems to be the gold standard for a good night’s rest.īut what if you’re getting eight hours and still feel exhausted? Or maybe seven hours feels more natural for you? There’s definitely a theory that we should be less concerned about quantity and more focused on sleep quality.īut whatever your slumber goal, a natural sleep aid could support positive changes in your sleep habits. One thing is for sure, everyone has an opinion about how much sleep we should get. How does this compare to how we used to sleep as a nation? Check out our article on the history of sleep to find out how our sleep has changed over the past 150 years. 3īut more positively, over in the capital, 29% of London respondents to the survey felt they slept well most nights. 2 And sleep performance is equally disappointing in the North West, where 30% of people reported sleeping quite poorly each night. In a study by The Sleep Council, 12% of people admitted to getting less than five hours a night.Īnd did you know, where you live could also influence how long you spend in the land of nod? For example, in the West Midlands 17% of people get seven to eight hours of sleep each night.īut spare a thought for the 30% of people in the North East of the country surviving on a measly five or six hours a night. The answer – not as much as you probably think. So, if you’re regularly spending your nights tossing and turning, you may be looking for natural sleep remedies to help regulate your slumber patterns.īut before we discuss natural sleep aids, let’s talk about how much kip we’re really getting as a nation. Almost three-quarters of people in the UK sleep less than seven hours per night. Acupuncture may not be suggested, and cognitive-behavioral therapy that is not tailored for insomnia probably should not be considered.Īlthough a variety of interventions are shown to be helpful in improving sleep in menopause, there is a need for well-designed head-to-head trials with uniform outcome measures.So, you’re not getting your eight hours kip every night. Zolpidem, quiteiapine XL, citalopram, mirtazapine followed by long-acting melatonin, ramelteon, Pycnogenol, Phyto-Female Complex, yoga, and massage may be considered. Hormone therapy, eszopiclone, escitalopram, gabapentin, isoflavones, valerian, exercise, and hypnosis are suggested. Two authors independently graded evidence according to the Oxford Centre for Evidence-Based Medicine Levels of Evidence.Įvaluation and treatment of other comorbid sleep disorders are recommended, as is cognitive-behavioral therapy for insomnia. Insomnia in this population group is associated with adverse health outcomes, and there are no clear standards on how to treat it.īased on extensive literature search, 76 articles were identified. Comorbid conditions, such as restless legs syndrome and obstructive sleep apnea, occur with high prevalence among perimenopausal women with insomnia. Insomnia both as a symptom and as part of chronic insomnia disorder is quite common in menopause.
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