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Natural Sleep Remedies 

If you are a busy professional leading a fast-paced life, chances are you are not getting a good night's sleep as often as you should. Gavin Watterson shows you how you can improve the quality of your sleep without resorting to anti anxiety pills.

It is estimated that up to 70 percents of the general population does not get adequate sleep.

Lack of sleep creates greater problems - more than just general tiredness and the need for constant caffeine fixes during the day. Poor irregular sleep rhythms have far reaching reverberations and implications on general health and actually inhibit fat loss.

Studies Have Shown That:

1. Sleep deprivation can cause glucose intolerance, leading to insulin resistance.
2. Insufficient sleep can result in depletion in the body's natural levels of melatonin, resulting in underproduction of natural growth hormones secreted by the pineal gland during sleep.
3. Lack of sleep can lead to premature aging through in creased oxidation of cells in an abnormally prolonged and awakened state.
4. The disruption in endocrine balance from the disruption in Circadian rhythm has a knock on effect with the ANS, creating imbalanced hormone levels (Such as increased cortisol levels) which over time can lead to adrenal fatigue and immune system rundown; making the body more susceptible to infections and diseases.
5. Jet lag from frequent travel across time zones causes a disruption in bodily rhythms and hormone production.
6. Mental state from conditions such as depression can result in too little, too light or too much sleep all of which are have negative implications on metabolism and natural hormone production.

These factors all have a negativr impact on the body's natural ability to burn and metabolise fat.

Below are four natural supplements that can aid or restore your natural sleep patterns (i.e. Circadian rhythm) back to normal without the need for anti-anxiety drugs that may amplify or increase problems further:

MELATONIN.

This is a sleep hormone produced naturally in the brain by the pineal gland. The body's Circadian rhythm is hard-wired into our system, depending on the time zone you were born in and the rising and setting of the sun. Levels normally rise as the sun goes down, as a precursor to going to sleep. Melatonin is a powerful anti-oxidant and anti-anxiety hormone having many biological functions - it protects the nucleus and mitochondrial DNA of cells from oxidisation, which is why it is considered an anti-aging hormone.

5-Hydroxytryptophan (5-HTP).

This is a derivative of the amino acid tryptophan. It is primary precursor to serotonin, a mood elevating, neuro-transmitting hormone. Boosting serotonin levels may prove to be a useful way of helping elevate your mood while at the same time restoring your natural sleep patterns. This naturally-produced anti-depressant is very effective in aiding and promoting restful sleep. Considered an appetite suppressant, it is also directly aids weight loss. 5-HTP also has proven pain reduction qualities for conditions such as migraines, fibromyalgia or general aches, following users to rise more comfortably after sleep.

Magnesium.

This is a natural mineral that acts as an essential catalyst for health and general well-being. Magnesium is beneficial to your nerves and muscles, boosts metabolism and aids bone formation. Research shows that magnesium can influence uptake hormones, neuro-transmitters and mineral across cell barriers. This controlling factor allows penetration of these chemicals for reactions within cells that increasing their compounds effectiveness rather than them circulating the body unbinded and free roaming. Magnesium enables this binding and uptake to occur - without it, many important functions in the body would be compromised. Taking magnesium and melatonin together has a powerful sleep-inducing effect on the body.

Valerian:

This is a plant extract that aids in sleep. Valerian has been a natural sleep remedy for hundreds of years and has been used since Roman times. It is available over the counter in the form of capsules, drops and tea infusions made from the root of the plant. It works in a manner similiar to the actions of tranquilisers, by reducing the time taken to go to sleep. It is also helpful in reducing anxiety, helping to suppress cortisol levels that can be raised as a result of ANS imbalance or nervous disorders. It should only be used for short periods of time never long term - the mild sedative nature may have detrimental effects in rising as far as energy levels and alertness are concerned. However, it does promote all the phases of restful sleep, which is paramount for overall system recover and regeneration.

If you don't get sleep enough, melatonin levels should be elevated at night will surppressed. This will lead to poor quality sleep - while this might be tolerable in the short term, this will almost certainly lead to your physical and mental health being affected in the long term.

Source: Gavin Watterson.

Gavin Watterson is the founder of Ultimate fitness and integrated personal training and wellness consultancy firm. He has more than 15 years experience as a trainer and fitness proffesional and has worked with porfesional athletes and bodybuilders in both Singapore and the United Kingdom. You can visit his website www.ultimatefitness.com.sg