Suffering from broken sleep?
What is poor sleep?
Poor sleep is when adults experience less than seven to nine hours of sleep a night.
A prolonged lack of sleep can leave you feeling fatigued and finding it difficult to stay awake, even while doing stimulating activities. It could cause you to lack energy and experience lingering tiredness that limits your ability to function normally. At its extreme, poor sleep patterns can lead to insomnia, which can lead to a persistent and unexplained exhaustion that never seems to go away.
You may wake up in the morning feeling as though you haven’t slept a wink, or you may not be able to function effectively at work or get normal household chores and activities done. Sleep deprivation can also cause a lack of motivation and low libido (sex drive). It could even prevent you from managing important daily affairs.
8 common symptoms of poor sleep
Research suggests that adults need seven to nine hours of sleep a night. If you are suffering from poor sleep, or insomnia, it can take up to half an hour to fall asleep and you may only sleep for a few hours at a time.
Common symptoms of poor sleep include:
- Difficulty falling asleep, waking up at night and waking too early.
- Not feeling well rested in the morning.
- Sleepiness or tiredness during the day.
- Irritability, generalised anxiety or depression.
- Difficulty concentrating, focusing on tasks or remembering details.
- Increased errors or accidents in daily activities.
- Tension headaches.
- Constantly worrying about sleep.
10 causes of poor sleep
According to the Mayo Clinic, insomnia may be the primary cause of poor sleep, or it may be associated with other conditions. Chronic insomnia can be a result of stress, life events or habits that disrupt sleep. Treating the underlying cause can resolve the sleep problem, but sometimes it can last for years. Common causes of chronic poor sleep include:
- Stress. Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma – such as the death or illness of a loved one, divorce, or a job loss –may also lead to insomnia.
- Disruptive travel or work schedule. Your circadian rhythms act as an internal clock, guiding such things as your sleep-wake cycle, metabolism and body temperature. Disrupting your body's circadian rhythms can lead to insomnia. Causes include jet lag from traveling across multiple time zones, working a late or early shift, or frequently changing shifts.
- Poor sleep habits. Poor sleep habits include an irregular bedtime schedule, naps, stimulating activities before bed, an uncomfortable sleep environment and using your bed for work, eating or watching TV. Computers, TVs, video games, smartphones or other screens just before bed can also interfere with your sleep cycle.
- Eating too much late in the evening. Having a light snack before bedtime is ok, but eating too much may cause you to feel physically uncomfortable while lying down. Some people also experience heartburn, which is a backflow of acid and food from the stomach into the esophagus after eating, which may keep you awake.
- Side effects of medications. Chronic insomnia may also be associated with medical conditions or the use of certain drugs. Treating the medical condition may help improve sleep, but the insomnia may persist after the medical condition improves.
- Mental health disorders. Anxiety disorders, such as post-traumatic stress disorder, may disrupt your sleep. Awakening too early can be a sign of depression. Insomnia often occurs with other mental health disorders.
- Medications. Prescription drugs can interfere with sleep, such as certain antidepressants and medications for asthma or blood pressure. Some over-the-counter medications – including some pain medications, allergy and cold medications, and weight-loss products – contain caffeine and other stimulants that can disrupt sleep.
- Medical conditions. Examples of conditions linked with insomnia include chronic pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux disease (GERD), overactive thyroid, Parkinson's disease and Alzheimer's disease.
- Sleep-related disorders. Sleep apnoea can cause pauses in breathing periodically throughout the night, interrupting your sleep. Restless legs syndrome can cause unpleasant sensations in your legs and an almost irresistible desire to move them, which may prevent you from falling asleep.
- Caffeine, nicotine and alcohol. Coffee, tea, cola and other caffeinated drinks are stimulants. Drinking them in the late afternoon or evening can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can interfere with sleep. Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes awakening in the middle of the night.
Insomnia and aging
Insomnia becomes more common with age. As you get older, you may experience:
Changes in sleep patterns. Sleep often becomes less restful as you age, so noise or other changes in your environment are more likely to wake you. With age, your internal clock often advances, so you get tired earlier in the evening and wake up earlier in the morning. But older people generally still need the same amount of sleep as those younger in years.
Changes in activity. You may be less physically or socially active. A lack of activity can interfere with a good night's sleep. Also, the less active you are, the more likely you may be to take a daily nap, which can interfere with sleep at night.
Changes in health. Chronic pain from conditions such as arthritis or back problems, as well as depression or anxiety, can interfere with sleep. Issues that increase the need to urinate during the night – such as prostate or bladder problems – can disrupt sleep. Sleep apnoea and restless legs syndrome become more common with age.
More medications. Older people typically use more prescription drugs than younger people, which also increases the chance of insomnia associated with medications.
9 ways to restore good sleep
Research points to three pillars of good health: adequate sleep, healthy eating and regular exercise. According to U.S sleep expert, Dr. Theodore Friedman, “if you aren't getting good sleep, it's hard to eat well, and it's hard to exercise. And the same is true the other way around. They're all related”.
So try not to short-change yourself on shut-eye. Adults generally need seven to nine hours of sleep. Eat a balanced diet of fruits, veggies, and lean protein and get a regular dose of physical activity. If you've checked all those boxes and you still drag through your days, it might be time to see your health professional about possible medical causes.
Medical causes account for only about 15 percent of the reasons for poor sleep. The remainder is split between two main groups; environmental factors (where ‘noises’ in the sleep environment disrupt your sleep) and psycho-psychological factors, where the systems controlling sleep in your body are not aligned.
- Sleep medications. Your doctor may prescribe one of a range of sedatives and anti-depressant drugs for poor sleep. However, there is a possible danger that sleeping pills may be addictive with extended use and they can also be harmful if taken with alcohol or other drugs that depress the central nervous system. Sleep tablets may also cause morning sleepiness, which has been described as the ‘hangover effect’.
- Exercise. Exercise is one of the best and cheapest sleep restorers available. It’s a natural remedy for fatigue and stress as it releases endorphin chemicals in the brain, which act like natural painkillers and mood-lifters. Aim to get at least 30 minutes of exercise several days a week. Yoga and Tai Chi are ancient forms of low impact exercise that provide physical activity as well as relaxation.
- Sleep routine. Try and set a regular sleep routine, making especially sure you are getting up at the same time each day – even on weekends. Your body will eventually settle into and appreciate the routine. If you feel like you need more sleep, just go to bed earlier rather than sleeping in. If you need a nap during the day, keep it shorter than half an hour. Anything longer than this and your body will want more, making you feel groggy when you wake up.
- Improve your sleeping environment. The best environment for restoring good sleep is a dimly lit room with low levels of noise. Use blackout curtains or eye shades, make sure all electronic devices are turned off and use ear plugs for external noise you can’t control. White noise, like a fan, can help drown out disturbing sounds like traffic.
- Relaxation techniques. A study in the journal Explore showed that when people received training in mindfulness meditation and continued to meditate at home, they reported improvements in sleep that were comparable to those of people taking a sleeping pill.
- Cognitive Behaviour Therapy (CBT) for Insomnia. CBT-I is an increasingly accepted treatment programme for dealing with negative thoughts and worries that may keep you awake. It also introduces positive behavioural changes.
- Drink thoughtfully. Sip water all day long, at least eight glasses. Don’t wait until you’re thirsty, because your ‘thirst alarm’ isn’t always accurate. Even a little dehydration can make you fatigued. Keep caffeinated drinks to a minimum. The caffeine in coffee and some sodas can give you a short-term burst of energy, but following that ‘rush,’ there can be a ‘crash.’ Limit alcohol consumption. Alcohol depresses your central nervous system and also reduces your blood sugar level.
- Eat a healthy diet. Eat a good breakfast, together with several small meals and healthy snacks throughout the day. Go easy on foods high in refined carbohydrates (that is, with lots of white sugar or white flour). Eat more high-fibre foods that are rich in complex carbohydrates, such as whole-grain cereals, whole-wheat bread, and vegetables. Cut down on your intake of fatty foods. Eating spinach once a day is an old-time remedy for relieving fatigue – it contains potassium as well as many B vitamins, all of which are important to energy metabolism.
- Natural supplements. There is a range of herbs used for centuries that can help restore sleep, reduce fatigue, stress and anxiety. Reputable herbal supplements like Herbal Ignite contain effective sleep restoring supplements.
There are many downsides to poor sleep, because of the long-term damage it causes. Used in conjunction with changes in your sleep hygiene, sleep tablets or sleep supplements can help you restore sleep more quickly and effectively and help you get your life back on track.
Why is Herbal Ignite for a good natural choice for restoring sleep?
Here are some of the benefits of using good quality sleep-restoring pills like Herbal Ignite:
- Reduced stress and anxiety levels.
- Better quality sleep.
- Improved mood and emotions.
- Better concentration and energy levels.
- Increased productivity and physical and mental performance.
- Improved health.
How Herbal Ignite for Men and Women helps restore sleep
Herbal Ignite for Men and Women are over-the-counter dietary supplements taken daily with food. They help boost energy levels and relieve fatigue and stress in both men and women. Herbal Ignite for Men also increase men’s health and libido, boosts testosterone levels and improves nerve function and genital blood flow. Herbal Ignite for Women supports pre-menstrual tension and menopause, helps restore hormone levels to a healthy balance and improves libido.
Herbal Ignite for Men
The three key herbs in Ignite for Men – Tribulus Terrestris, Horny Goat Weed and Avena Sativa – have been used in traditional medicine for centuries to rejuvenate men’s sexual and hormonal health. The herb Tribulus Terrestris, in particular, has also been found to naturally boost testosterone levels and is available in capsule form in herbal supplements like Herbal Ignite.
In the last 30 years, the traditional use of these herbs has been supported by some scientific studies, but there is still a lot we don’t understand about how exactly the active ingredients in these herbs work.
- Tribulus Terrestris lifts testosterone levels and improves sexual activity and muscular strength. It also generates male energy, confidence and stamina and men using Herbal Ignite report an improved sense of wellbeing. While Tribulus Terrestris supports and assists the body's natural production of testosterone it should be clearly understood that it is not a hormone supplement. By promoting the production of the body's own hormones, it works only within the body's natural limits to help men achieve their strength and muscular potential. Tribulus Terrestris will not cause the body to indefinitely produce increasing amounts of testosterone – rather, it balances natural hormone levels.
- Horny Goat Weed increases desire and sexual performance. The active ingredients in this herb are PDE-5 inhibitors, which increase blood flow to the penis and help with better erections.
- Avena Sativa relieves stress and increases sexual desire. Many men notice a decline in sex drive and sexual strength because of the effects of stress and long working hours; this herb helps counter the effects of our tough modern lifestyle.
Herbal Ignite for Women
Damiana is the key fatigue and stress fighter in Herbal Ignite for Women. Known as the ‘ultimate feel good herb’ for women, it combats fatigue, relaxes the body, reduces stress and anxiety, lifts mood and enhances sexual response. It also helps balance female hormone levels, control hot flushes and is renowned for its libido enhancing qualities.Herbal Ignite for Women contains four key ingredients:
- Dong Quai is known as ‘the women’s herb’ or ‘female ginseng’ because it is recognised in traditional Asian medicine as an excellent all-purpose women’s herb. It is used to calm nerves, relieve anxiety and mood swings, aid in the treatment of various skin conditions, promote youthfulness, reduce stress and is also considered effective in treating cancer. It also helps restore hormonal balance, improve menstrual regularity and relieves PMS and hot flushes.
- Tribulus Terrestris is a general tonic that balances hormone levels, boosts vitality and sense of wellbeing and supports reproductive and sexual health. It also supports sex drive, ovulation and reproduction.
- Horny Goat Weed has been used in traditional medicine as an aphrodisiac to increase libido, improve sexual response and function and create a feeling of wellbeing during menopause. Horny Goat Weed has been used since ancient times to promote physical and mental energy. It stimulates libido by enhancing sexual response and orgasm, relieves symptoms associated with PMS and menopause, balances hormones, relieves stress and aids in the treatment of osteoporosis. Horny goat weed contains a flavonoid called Icariin that assists to increase nitric oxide levels relaxing genital muscles in men and women, promoting erections and orgasms. Horny goat weed influences the stress hormone cortisol to help relieve stress.
Herbal Ignite has been used successfully by thousands of men and women in New Zealand and Australia to help beat stress and fatigue, boost libido and sexual satisfaction. It is 100% natural and free of unpleasant side effects. It is made in New Zealand to the highest standards, with thorough testing and guarantees of no adulteration or undeclared ingredients.
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Disclaimer. This information is provided for general informational purposes only and does not substitute for the advice provided by your medical professional. Always seek specific medical advice for treatment appropriate to you. Individual results may vary and are not guaranteed.