How to get a good night's sleep

The Jakarta Post ,  Jakarta   |  Sat, 04/01/2006 9:13 AM

There's nothing worse than lying in bed in the dead of night, eyes wide open and repeatedly looking at the bedside clock, only to find that just a few minutes have passed since you last checked. Not being able to sleep is a problem that quite a few adults suffer.

Doctors often prescribe drugs to treat insomnia, which may prove effective in the short term but can lead to addiction and the disturbance of normal sleep patterns. It takes only one or two weeks to become addicted to some drugs. Using strong sleeping tablets also often upsets the body's natural sleep cycle, and leads to the inability to fall asleep naturally.

Natural remedies are getting wider recognition because not only do they work, they don't cause morning grogginess or impaired reflexes.

One age-old cure for nighttime wakefulness is a glass of warm milk, but this seems to work better for children than it does for adults.

Bedtime tea is one way to help you get into the land of nod. A number of brands can be found on supermarket shelves, the best being Sleepytime tea. Supermarkets usually stock at least two other brands of this type of tea if Sleepytime is not available.

Failing that, chamomile tea is always available at supermarkets. Chamomile tea calms the nerves so that you can wind down enough to fall asleep.

But if staying asleep is your problem, more potent natural remedies may be the answer.

Melatonin is a natural substance produced by the pineal gland, but as we age we our bodies produce less and less of it. Notice how children seem to be able to fall asleep anywhere and in any position? This is usually thanks to the melatonin that their bodies produce.

Melatonin is taken one hour before bedtime and is widely available in pharmacies here. It is not addictive, but it should not be used daily for an extended period of time.

Valerian is also another highly effective natural remedy for sleep disorders that is widely available in pharmacies here.

Valerian is a herb that has long been used as a remedy for insomnia. It is not addictive, but neither should it be taken for an extended period of time. Besides imported brands being available in pharmacies here, a local brand is also available that sells for about Rp 13,000 for a pack of 12.

If sleep continues to escape you, check with your doctor to see whether a medical problem is causing your insomnia.

Problems at work or in a relationship can lead to stress that keeps you awake, or depression or another medical problem that needs a doctor's attention. Or you could have a serotonin or a magnesium deficiency that needs to be treated.

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