時尚雙語:8種有助於睡眠的自然療法
Sleep well, sleep better
If sleep has plunged to the bottom of your to-do list, you're not alone. Although the National Sleep Foundation recommends getting seven to nine hours of sleep a night, the average American logs only 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 Jacob 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 calcium
Magnesium and calcium are both sleep boosters, 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 magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.
Wild lettuce
If you've suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It's also effective at calming restlessness and reducing anxiety—and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.
Hops
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.
Aromatherapy
Lavender is the trick here, as studies have proven that it aids in sleep. It's 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.
Melatonin
Melatonin is the hormone that controls sleep, so it's no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there's 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 bed.
Yoga or meditation
Choose 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-theanine
This amino acid 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 doesn't 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 Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.
Valerian
Valerian 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, it's most effective when used over a longer period of time. One caveat? About 10% of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.
睡的安穩，睡眠更好
如果睡覺是處在你的待辦事件清單的底部，那麼你就不必覺得孤單了。儘管美國睡眠基金會建議每晚要保證7——9個小時的睡眠時間，但是美國人的平均睡眠的時間僅僅只有6小時40分鐘。怎麼辦？要歸咎於瘋狂的計劃安排，當然，還有失眠。在你衝到藥店去買一樣店頭市場的睡眠藥物前，試試看下面的自然睡眠療法中的一種。醫學博士、《從疲勞到幻想》的作者、國際纖維肌痛協會和疲勞治療中心的醫務主任 Jacob Teitelbaum說：“比起店頭市場的藥物，這些更安全而且副作用也更少。”其中很多不僅能夠幫助你進入和保持睡眠，而且它們還能促進肌肉的放鬆。
鎂和鈣
鎂和鈣都是有助於睡眠的促進劑，而且同時服用它們時，會發揮更好的療效。另外，通過鎂的攝取，你還能避免因單獨攝取鈣可能帶來的任何潛在的心臟類問題。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
如果你曾經遭受過焦慮、頭痛、肌肉或關節疼痛的症狀，你也許已經熟悉了野萵苣。它還能有效地平穩躁動，減輕焦慮，甚至還能平息restless legs syndrome（不寧腿綜合症）。當用野萵苣做補充時，要在睡前攝取30——120mg。
啤酒花
啤酒迷們無疑對啤酒花鎮定的效果是非常熟悉的，其中雌花用於啤酒的製作。出於有利於睡眠的目的，現在，這種提取物已經被廣泛地應用於治療焦慮和失眠的一種輕度鎮定劑。它的攝取量在30——120mg之間。
香 薰
這裏要介紹的是薰衣草，正如研究證明的它對睡眠有輔助作用。它也是一種幫助（人們）進入一種安靜的睡眠狀態的廉價而且無毒的方式。睡前折一枝薰衣草的小花枝放在枕邊或者購買一個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，因此它自然能促進睡眠。儘管一些專家建議採取高劑量的激素，但研究表明低劑量更爲有效。
瑜伽或冥想
選擇溫和的瑜伽或是伸展運動來代替用健身或是阿斯坦加瑜珈來運動。嘗試在牀上做簡單的瑜伽伸展運動之後，再進行簡單的冥想。閉上雙眼，保持5——10分鐘，除了自然地呼吸什麼都不要注意。
L -茶氨酸
這種氨基酸來自綠茶，它不僅有助於（人們）在白天保持平靜的警覺，而且也能保持深入睡眠。然而，綠茶裏沒有足夠的L-茶氨酸來提升你的睡眠週期。此外，你可能會中途醒來上衛生間。因此，（可以）買Suntheanine牌子的茶飲，它是純L-茶氨酸製成的。（其他牌子的沒有作用的茶還阻礙了這一效力。）睡覺是攝入50——200mg。
纈 草
纈草是治療不眠症的最常見的補眠措施之一。大量研究已經發現纈草改善深度睡眠，提高入睡的速度和睡眠的整體質量。然而，只有在使用很長一段時期後它才能起到最好的效果。給個警告，大約有10%的人食用它會覺得很興奮，這可能會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200——800mg就可以了。
