TIRED? A WAKE UP CALL FOR YOU

TIRED? A WAKE UP CALL FOR YOU

 Do you really need 8 hours?
Most need seven to eight hours of sleep. But there’s a wide range. ‘Some need nine hours, some only five,’ says Yan-Go. What’s your magic number? When next on vacation, try this: Sleep as much as you want for three days, waking up without an alarm. On the fourth morning, note how many hours you slept. That’s your goal.
Natural cures for insomnia
Exercise 20 minutes thrice a week - it’s the best way to beat insomnia. Sprinkle a few drops of lavender oil on your pillow each night - the smell will become a ritual trigger for your brain and help you drift off. 
Try 4-6 drops of chamomile, neroli or marjoram oil (all sedative oils) in your bath. Regular aromatherapy massages too can help with underlying anxiety and stress.
Have a cup of herbal tea at bedtime. Try chamomile. Try these before going to bed:
Sit on bed with one leg bent. Resting elbow on knee, press thumb to bridge or nose. Lean head onto thumb. Hold for at least 15 seconds.
Measure four fingers up from the inside of left ankle bone. Press with thumb on this spot for 15 seconds. Repeat on right ankle.
With right thumb, draw a line from left little finger down to wrist, where there’s a slight depression. Press for 15 seconds. Repeat on right wrist.
WHEN TO SEE A DOCTOR
Dependence on sleeping tablets is increasing at an alarming rate. Usually given in short courses to reestablish a good sleeping pattern, they’re not intended for long-term use as they create dependency. They reduce the level of activity in the brain and. are mostly benzodiazepine-pines, also used to treat anxiety.
If your insomnia persists, see a doctor. You’ll be asked about your sleep history, so keep a diary. Record your bedtime; how long you spend lying awake; number of times you wake in the night; intake of caffeine, alcohol or over-the-counter drugs; and whether you experience daytime sleepiness. Your partner may also be asked about other symptoms while you are asleep, such as jerking legs, choking sounds or brief stops in breathing. Other factors are depression, hyperthyroidism or asthma. If there is no obvious cause for insomnia, you may be referred to a specialist or research hospital.
 Check your diet  
Obvious tactics such as avoiding stimulants such as caffeine and alcohol will help, but good nutrition is vital to prepare you for sleep. Ian Marber, co-author of The Food Doctor, says you should try the following:
Eat more foods rich in vitamin B: Vitamin B3 is thought to have similar qualities to benzodiazepine sleeping pills. Eat nuts, whole grain, fish, chicken, eggs and apricots.
Maintain a good level of magnesium and calcium: A deficiency can cause tension, muscle cramps or inability to relax. Eat more fish, nuts, seeds and dark green vegetables.
Up your tryptophan intake: It is converted into serotonin, vital for sleep and found in bananas, figs, paneer, eggs, milk and dates.
Avoid high-sugar foods at bedtime: Once you’re asleep, your blood sugar may drop, causing sleep disturbances or making you feel hungry enough to wake you up.