Sleeplessness (insomnia) is a disorder characterized by the fact that disability can not sleep or no sleep. Long suffering from insomnia 10-15% of the population, more women, older people and the mentally ill. Sufferers complain that they can not fall asleep, even when lying in bed, waking up too early, or that sleep is not refreshing, although the time is long enough sleep.
The persistent lack of sleep (chronic insomnia) is much worse than transient insomnia, which we all know. Patients with chronic insomnia usually have during the day in a bad mood and overall deterioration výikonnost, which has an impact on their family and surroundings. They also have a greater degree of injuries, traffic accidents, suicides, depression, anxiety and disorders of the immune system . These textbook information can be found elsewhere, for example in the report Saddichha2010dtc . Chronic insomnia is also a risk factor for obesity .
Transient insomnia caused by stressful experiences we all know. We all also know that there is a natural biorhythm of sleep and wakefulness, which we must respect. If our sleep-wake rhythm shifts, we can get him proper meals again adjusted . Transient insomnia can cause caffeine and too hearty evening meal.
How to get rid of insomnia
When you go to the doctor with insomnia are likely to get called. Sleeping pills - agonists, GABA receptor . They are truly a sedative and can help you fall asleep. But does not address the cause of insomnia, which is sometimes a deeper ...
Identify the cause
The first step is to distinguish long-term insomnia problems fundamentally from others. People often say "I can not sleep," when in fact suffering from depression, failure, unhappy love, etc. If you have this kind of problems, we must concentrate on solving them - sleep problems then resolve themselves. ( Cases I deal with depression here .)
Beware of sedatives
Naive person in the late 60s of the 20th century would have said that medical science in the 21st century will offer patients an effective and harmless cure for insomnia. When we come to the pharmacy, so that even at first glance looks like - is a huge choice of sedatives. But the reality is completely different. Thousands of different sedatives have one effect: activation of GABAA receptor, or receptor alcoholic intoxication. Like alcohol, these drugs sometimes even cures. But also they are at exactly the same threat of addiction. Unfortunately, these drugs are very profitable.
Natural alternative treatments for insomnia
Medicinal plants sedative effect is a lot. After all, even the ethanol, which acts as diazepam and zolpidem, is a product of nature. But we were interested in those plants that not only sleep, but mainly in the long term, improve sleep patterns.
Ginseng is known as a mental stimulant , so definitely not hypnotics as such. Panaxosidy while acting on GABA receptors as well as other sedatives (diazepam, Rohypnol and alcohol), their effect is only modulation. From personal experience, I think ginseng allows sleep will suppress. Unlike other stimulants, however, ginseng soothing and sleep-wake cycle does not undermine, but rather improves. It has been shown in animals ( Lee1990cip , Huong1998aem ) and in humans ( Han2013erg ).
According to TCM is soothing ginseng ( Cho2010heb ). In experiments on animal reduces anxiety negatively motivated tasks ( Churchill2002npg , Churchill2002npg ). Sedative effects of ginseng neurosteroidním explaining its action on GABA receptors, whose activity ginseng stabilizes. GABAA receptor-ginseng has dual, opposed effect - according Yuan1998mag ginseng effective in both increasing the activity of GABA receptors muscimol and the decrease in their activity bicuculline. According tsang1985gsi ginseng extract slows the reuptake of GABA into the synapse, thereby prolonging the effect of GABA in the synapse. Ginsenosides Rb 1, Rb 2, Rc, Re, Rf and Rg 1 is reversibly bind to GABA A and GABA B receptors and thereby increase the effectiveness of sedatives ( Kimura1994igw ). According Takagi1972psp mixture of ginsenosides Rb 1, Rb 2 and Rc hexobarbitolový prolonged sleep and had a soothing effect in mice. According Cho2010heb addition, the sedative effect of ginseng plays a role in his work on the serotonin receptors.
Graphics report Attele2000tia ", results of several studies suggest that the effects of ginseng may at least partially contribute to the maintenance of normal sleep-wake cycle." Ginseng is not addictive - its action on dopamine receptors conversely decreases narcotics addiction ( Kim1995ibg ).
Other adaptogens to improve sleep
Hypnotic effects in the plant kingdom for grabs as easily as sedatives in pharmacies. Many plants contain GABA receptor agonists, which act intoxicant and sedative. Actors natural sedatives include kava (kava-kava) or yeast beer , which is a popular source of our natural sedatives ethanol. Do favorite products from beer yeast is added also likes to hop rotating the miraculous family konopovitých (CANNABACEAE), whose positive effect on sleep confirmed dozens of studies, for example Franco2012seh . Translated into Czech: When the evening before bedtime put small enough hopped beer, you do not need a sedative or kava. Appeasement also provide sage , lavender , St. John's wort and valerian . Another feature may be the quiet sleeping Scutellaria baicalensis , sedative herb TCM also acting via GABA receptors ( Chang2011beb ). Lingzhi mushroom improves and deepens sleep (rat, 22207209).