8種有助于睡眠的自然療法

1、8種有助于睡眠的自然療法作者： Karen Asp 由AOLHealth提供睡的安穩(wěn)，睡眠更好如果睡覺(jué)是處在你的待辦事件清單的底部，那么你就 不必覺(jué)得孤單了。盡管美國(guó)睡眠基金會(huì)建議每晚要保證79個(gè)小時(shí)的睡眠時(shí)間，但是美國(guó)人的平均睡眠的時(shí)間僅僅只有6小時(shí)40分鐘。怎么辦？要?dú)w咎于瘋狂 的計(jì)劃安排，當(dāng)然，還有失眠。在你沖到藥店去買一樣店頭市場(chǎng)的睡眠藥物前，試試看下面的自然睡眠療法中的一種。醫(yī)學(xué)博士、從疲勞到幻想的作者、國(guó)際纖 維肌痛協(xié)會(huì)和疲勞治療中心的醫(yī)務(wù)主任 Jacob Teitelbaum說(shuō)：“比起店頭市場(chǎng)的藥物，這些更安全而且副作用也更少?！逼渲泻芏嗖粌H能夠幫助你進(jìn)入和保持睡眠，而且它們還能

2、促進(jìn)肌肉的放松。鎂和鈣鎂和鈣都是有助于睡眠的促進(jìn)劑，而且同時(shí)服用它們時(shí)，會(huì)發(fā)揮更好的療效。另外，通過(guò)鎂的攝取，你還能避免因單獨(dú)攝取鈣可能帶來(lái)的任何潛在的心臟類問(wèn)題。每晚服用200mg的鎂和600mg的鈣，如果引起腹瀉就要減低鎂的服用量。野萵苣如果你曾經(jīng)遭受過(guò)焦慮、頭痛、肌肉或關(guān)節(jié)疼痛的癥狀，你也許已經(jīng)熟悉了野萵苣。它還能有效地平穩(wěn)躁動(dòng)，減輕焦慮，甚至還能平息restless legs syndrome（不寧腿綜合癥）。當(dāng)用野萵苣做補(bǔ)充時(shí)，要在睡前攝取30120mg。啤酒花啤酒迷們無(wú)疑對(duì)啤酒花鎮(zhèn)定的效果是非常熟悉的，其中雌花用于啤酒的制作。出于有利于睡眠的目的，現(xiàn)在，這種提取物已經(jīng)被廣泛地應(yīng)用于

3、治療焦慮和失眠的一種輕度鎮(zhèn)定劑。它的攝取量在30120mg之間。香 薰這里要介紹的是薰衣草，正如研究證明的它對(duì)睡眠有輔助作用。它也是一種幫助（人們）進(jìn)入一種安靜的睡眠狀態(tài)的廉價(jià)而且無(wú)毒的方式。睡前折一枝薰衣草的小花枝放在枕邊或者購(gòu)買一個(gè)薰衣草的填充枕頭都可以。褪黑激素褪黑激素是控制睡眠的激素，因此它自然能促進(jìn)睡眠。盡管一些專家建議采取高劑量的激素，但研究表明低劑量更為有效。瑜伽或冥想選擇溫和的瑜伽或是伸展運(yùn)動(dòng)來(lái)代替用健身或是阿斯坦加瑜珈來(lái)運(yùn)動(dòng)。嘗試在床上做簡(jiǎn)單的瑜伽伸展運(yùn)動(dòng)之后，再進(jìn)行簡(jiǎn)單的冥想。閉上雙眼，保持510分鐘，除了自然地呼吸什么都不要注意。L -茶氨酸這種氨基酸來(lái)自綠茶，它不僅有助

4、于（人們）在白天保持平靜的警覺(jué)，而且也能保持深入睡眠。然而，綠茶里沒(méi)有足夠的L-茶氨酸來(lái)提升你的睡眠周期。此外，你可能會(huì)中途醒來(lái)上衛(wèi)生間。因此，（可以）買Suntheanine牌子的茶飲，它是純L-茶氨酸制成的。（其他牌子的沒(méi)有作用的茶還阻礙了這一效力。）睡覺(jué)是攝入50200mg。纈 草纈草是治療不眠癥的最常見(jiàn)的補(bǔ)眠措施之一。大量研 究已經(jīng)發(fā)現(xiàn)纈草改善深度睡眠，提高入睡的速度和睡眠的整體質(zhì)量。然而，只有在使用很長(zhǎng)一段時(shí)期后它才能起到最好的效果。給個(gè)警告，大約有10%的人食用它 會(huì)覺(jué)得很興奮，這可能會(huì)使他們一直保持清醒。如果你是這10%，那就在白天吃好了。其他的，就在睡前攝入200800mg就可

5、以了。8 Natural Remedies That May Help You SleepBy Karen AspProvided by AOLHealthSleep well, sleep betterIf sleep has plunged to the bottom of your to-do list, youre not alone. Although the National Sleep Foundation recommends getting seven to nine hours of sleep a night, the average American logs only

6、 six hours and 40 minutes. What gives? Blame crazy schedules and, of course, sleeping woes. Before you rush to the drugstore to buy an over-the-counter (OTC) sleep medication, try one of the following natural sleep remedies. These are safer and have fewer side effects than OTC medications, says Jaco

7、b Teitelbaum, MD, author of From Fatigued to Fantastic and medical director of the national Fibromyalgia and Fatigue Centers. Many of these can not only help you fall asleep and stay asleep, but they may also promote muscle relaxation. -Magnesium and calciumMagnesium and calcium are both sleep boost

8、ers, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesiumlower the dose if it causes diarrheaand 600 milligrams of calcium each night. -Wild lettuc

9、eIf youve suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. Its also effective at calming restlessness and reducing anxietyand may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed. -Hops

10、Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers. -AromatherapyLavender is

11、 the trick here, as studies have proven that it aids in sleep. Its also a cheap, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow. -MelatoninMelatonin is the hormone that controls sleep, so its

12、no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, theres concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before be

13、d. -Yoga or meditationChoose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.-L-theanineThis amino aci

14、d comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesnt contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Sunthean

15、ine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime. -ValerianValerian is one of the most common sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, its most effective wh