Getting good quality sleep is important if you want to maintain a healthy mind and body. Adults need 7 to 8 hours of qulaity sleep, while teenagers need 8 to 10 hours. For children of school age, it is 9 to 12 hours, preschool children need 10 to 13 hours, toddlers 11 to 14 hours and babies 12 to 16 hours. The number of hours sleep needs to be consistent each night (of course some adults work at night). It also helps to have a routine where you retire to bed at the same time each day.
Having good quality regular sleep can lower your risk for serious health problems, like heart disease and diabetes, and also reduce stress and improve your mood.
People who have quality sleep can perform better in the workplace and at school, they are able to think more clearly and are able to get along better with people.
To maintain a good night's sleep, it can be helpful to reduce or eliminate your caffeine intake. An average size cup of coffee contains about 95 mg of caffeine, an espresso 63 mg and decaf coffee 3 mg. A cup of tea contains about 25 mg of caffeine.
Herbal teas are a good solution if you want to reduce or eliminate your caffeine intake, as they contain no caffeine. The Original Tea Company have a herbal tea called Sleepwell, it contains nine ingredients and is a carefully selected blend to help induce sleep.
Quitting smoking can help, as the nicotine can keep you awake at night, and drinking alcohol in moderation or completely abstaining from alcohol, can help you to get quality sleep.
It is normal to have trouble sleeping every now and then, but some people unfortunately have sleep disorders on a regular basis. Some of these disorders can include: frequent loud snoring, feeling tired and in a low mood in the morning, interrupted breathing or gasping while asleep, an itchy sensation in the arms or legs.
There are some people who suffer from a condition called narcolepsy, it is a brain condition that can cause a person to suddenly fall asleep at inappropriate times during the day. The condition of the brain disorder is such that it is unable to regulate waking and sleeping patterns.
Other symptoms of narcolepsy include:
- Cataplexy, this is a temporary loss of muscle control that can cause the person to become weak or collapse, normally as a result of expressed emotion such as anger and laughter.
- Sleep paralysis, this is a temporary inability to speak or move when falling asleep or waking up.
- Excessive dreaming which happens just before waking up, this is known as hypnopompic hallucinations.
- Excessive dreaming followed by waking up during the night, known as hypnogogic hallucinations.
- Sleep apnea, in which a person experiences pauses in their breathing or shallow breaths while they are asleep.
This condition can be divided into three categories;
- Chronic insomnia, which is ongoing and long term. It can last for four weeks or longer and is normally attributed to the side effects of certain medicines, medical conditions or a sleep disorder.
- Acute insomnia which is short term, this can last from a few days to a few weeks and is normally brought on by stress.
- Primary insomnia isn't the result of the side effects from medicines or any medical conditions. The cause of this insomnia isn't well understood, but it is known that it can be brought on by emotional crisis and long term stress.
The Original Tea Company sleep tea contains nine ingredients.
Fennel is a flowering plant in the carrot family that has been used as a medicinal herb for centuries. Fennel seeds are most commonly used in sleep tea. The seeds contain an essential oil that is believed to be effective in inducing sleep, this has been shown to have the ability to reduce stress hormones and inflammatory hormones in the body. This can help with sleep disorders such as insomnia or restlessness at night. Fennel tea is also believed to help with digestion and gas, and can be helpful for those who suffer from heartburn or ulcers.
Peppermint is a plant that has been used for centuries for its health benefits. It is known for its ability to soothe and relax the body, mind and to soothe headaches and digestive problems. Peppermint has been used as a sleep aid since the 1800s, with some evidence showing that it may be more effective than other herbal remedies. The dried peppermint leaf is a good source of menthol and menthone, which are the main components of peppermint oil. The dried peppermint leaf also contains the essential oils terpene and limonene.
Lemon balm is a popular flowering herb that has been used for centuries to help people sleep, it has also been shown to reduce anxiety, depression as well as insomnia. As well as a sleep aid, lemon balm can also be used as a natural remedy for sore throats, coughs and colds.
Camomile tea is made from the dried flowers of the chamomile plant, which is a type of daisy. It has been used for centuries to treat insomnia and anxiety. The name camomile comes from Latin meaning "earth apple" because of its apple-like smell when it's crushed.
Hibiscus is a flowering plant in the mallow family, Malvaceae, it is native to tropical and subtropical regions. The flowers have five petals and come in a variety of colours like red, pink, white, and purple. Hibiscus can be used as a sleep aid because it contains natural chemicals, including vitamin C, calcium, and other nutrients, that help with sleep-related disorders.
Hibiscus can also be used for other purposes like treating high blood pressure, diabetes, urinary tract infections, hypertension, asthma, malaria, constipation and menstrual problems. Hibiscus is also used in Ayurvedic medicine as well as traditional African medicine.
It is believed that the hibiscus plant was first cultivated in Egypt. It was then introduced to India by the Mughals and then spread to Africa by the Portuguese traders.
Valerian is a flowering plant that can be found in Europe, Asia and North America. It was first used as an herbal medicine in ancient Greece and Rome. Valerian has been used to promote relaxation, sleep and reduce anxiety since the 1700s, by increasing the natural production of a chemical called gamma-aminobutyric acid (GABA) in the brain, which helps to slow down nerve cell activity. Valerian is also used to treat restlessness and muscle spasms.
Passionflower is a flowering perennial herb that has been used for centuries in herbal sleep tea blends, it has a calming effect and it can be used to treat anxiety and insomnia. It is a herb that is native to North America and can be found in the eastern United States and Canada, as well as in Central America.
Passionflower also contains chrysin, which is an organic compound that mimics the action of the hormone serotonin on brain cells, thus promoting feelings of calmness. As well as promoting sleep, passionflower contains active substances called flavonoids, which are antioxidants that have the ability to protect cells from damaging free radicals and help maintain healthy blood flow. These flavonoids also have an anti-inflammatory effect, which may help with conditions like asthma or chronic pain.
Catnip, also called or field balm or catmint, is a plant in the mint family. This perennial plant is found in the wild across the U.S and Canada, but has it's origins in Europe. Catnip can be used as sleep aid by helping to relax the body before bed and promoting rest. Its calming properties come from its nepetalactone and nepetalactone acid compounds.
Tulsi, also known as Holy Basil, is a herb that is known as the “Queen of Herbs” and it has been used in Ayurvedic medicine for centuries. Among Hindus, it is considered the most sacred herb. Tulsi is a natural alternative to prescription sleep aids and other over-the-counter sleep remedies. Taken as a tea, it can promote relaxation, reduce stress, and induce a healthy night’s sleep.
There are many ways to use tulsi such as drinking it as a herbal tea or taking it as supplement form, but one of its most popular uses is by inhaling its essential oil.