When I was traveling In Asia you could buy valium over the counter. They were brilliant for the long bus journeys. I’ve tried the ones from the chemist over here and found them to be a bit poo.
Not that I’m an insomniac, I work nights and will be changing shifts soon so need something to get my sleeping pattern back.
Anybody know of any good ways? Preferably natural

I have some over the counter sleep aid and the recommend 2 usually do nothing. Is it okay to take 3 or 4? They’re just cheap equate sleep aids, nothing prescription.

People sleep in order to function in a healthy and normal way. Sleep is a dynamic process during which the brain is very active. Millions of people in the United States are suffering from chronic long-term sleep disorders each year. This does not include yet those other millions of people who are suffering from occasional sleep problems.
There are more than 70 different sleep disorders that are generally classified into one of three categories:
·    lack of sleep – insomnia
·    disturbed sleep – obstructive sleep
·    excessive sleep – narcolepsy
Sleep disorders, when properly diagnosed, can be easily managed. The most common sleep disorder is insomnia which occurs more often in women and in the elderly. People with sleep disorders can take over-the-counter sleep aid drugs, which are most effective for an occasional sleepless night.
Age is a significant factor in determining the amount of sleep that a person needs to function normally. Infants, for instance, sleep most of the day for about 16 hours while teenagers usually need about 9 hours a day. Adults need an average of 7 to 8 hours of sleep a day. However, the elderly usually have shorter periods of sleep and spend less time in deep stages of sleep. About 50% of adults over the age of 65 have some type of sleep disorder, although it is not clear whether this is a normal part of aging or a result of medications that older people commonly use.
The ability to sleep and to wake up are influenced by various chemical changes in the brain and in the blood. There are certain foods and medicines that alter the balance of these chemicals which also affect how well we sleep. Examples of these are caffeine which can cause insomnia, and antidepressants which can cause a loss of REM or Rapid Eye Movement in sleep. Also, smoking and alcohol can greatly contribute in a loss of deep sleep. Both REM and deep sleep are essential parts of the normal sleep cycle.

Avoid mixing alcohol and sleep aid drugs. Alcohol can increase the sedative effects of the pills even in small amount, causing dizziness, confusion, or fainting. Alcohol in itself can already cause insomnia.
There are five stages of sleep cycle that repeats over and over during a single night’s rest: stages 1, 2, 3, 4 and REM (rapid eye movement). Stages 1 through 4 are also known as non-rapid eye movement sleep (NREM). About 50% of sleep time is spent in stage 2 and about 20% is spent in REM which is normally more than 2 hours a night in adults. A complete sleep cycle, from the beginning of stage 1 to the end of REM, usually takes about an hour and a half.
During stage 1, the muscles begin to relax and a person can still be easily awakened. This is called light sleep. In stage 2, the brain activity slows down and eye movement stops. Deep sleep comes in stages 3 and 4, during which all eye and muscle movement ceases. During deep sleep, it can be hard to wake a person. Stage 3 is characterized by very slow brain waves (delta waves), interspersed with small, quick waves. In stage 4, the brain waves are all delta waves.
Sleep-walking and bed-wetting among children are experienced during deep sleep. On the other hand, dreams occur during REM sleep when the muscles of the body stiffen, the eyes move, the heart rate increases, breathing becomes more rapid and irregular, and the blood pressure rises.
Sleep inadequacy can have severe detrimental effects on health. Studies have shown that sleep is essential for normal immune system function and for healthy cell growth. Sleep also is essential for normal nervous system function and the ability to function both physically and mentally. In addition, sleep is also necessary to promote a relax attitude. A person who always gets enough and complete sleep is generally more focused and ready to learn.
When you are having a hard time getting a good night’s sleep, prescription or over-the-counter sleep aid drugs may be an option. Be sure to use them safely and with advice from your physician. If your doctor suspects a sleep problem, he or she will look at your overall health and sleep habits.

Article Source: http://www.articlesbase.com/health-articles/the-drag-of-staying-awake-insomnia-2599654.html

More and more people are doing shift work. With the economy running around the clock, more people are working non-traditional hours. Unfortunately, as more people work overnight shifts at their job, more of them are experiencing shift work sleep disorder or SWSD. SWSD is a common sleep disorder that affects people who work overnight shifts or frequently rotate their shifts between day hours and overnight hours.

The sleep disorder stems from you going against your body’s internal clock, which regulates our body, allowing us to stay awake during daylight hours and sleep after sunset. When you work and stay awake at night, you go against the internal clock and force yourself to stay awake. Some people that work permanent night shifts are able to adapt to the hours by adjusting their lifestyle and training their body cope with the schedule.

Unfortunately, most shift workers try to live a regular live and never fully let their body adapt to the night schedule, resulting in shift work sleep disorders. The most common symptoms of SWSD are insomnia and excessive sleepiness. Other symptoms include difficulty concentrating, frequent headaches and lack of energy.

Here are some general guidelines to follow that may alleviate some of the symptoms of SWSD:

Set up your sleep area for sleep. Make sure your bedroom invites sleep. Make it dark and quiet to promote uninterrupted sleep. Keep out everything that will distract you from sleep, such as a TV, computer, radio, or pet.

Develop a bedtime routine. Train you body and mind for sleep and keep a regular sleep schedule. Go to bed and wake up at the same time every day even on your days off. Limit your exposure to sun light on your way home from work. Go to sleep as soon as you come home from work.

Use sleeping aids to help you sleep. If you find it difficult to fall asleep and stay asleep, see your doctor about giving you a prescription for sleeping pills as a short-term solution to help you sleep. But don’t come to depend on the sleeping pills. Your body clock needs to adjust the irregular hours

Eat healthy. As you would if you wee working normal hours, eat a healthy diet that includes plenty of fruits and vegetables. Move away from three big meals but instead eat more snacks and smaller portions of with regular meals. Avoid caffeine and other stimulants.

Begin an exercise regimen. Regular exercise will strengthen your immune system, decrease stress, boost your energy level, and maintain you weight, improve your mood, improve your sleep, and maintain your over-all health.

Most shift workers recover from shift work sleep disorder and sleep normally once their get off overnight hours. But if you can’t change your shift, then conscientiously follow these tips and see if there is any relieve fro the symptoms. If you don’t notice improvement and still can’t seem to adapt to the irregular hours of shift work, see your doctor to rule out any underlying medical problems or other sleep disorders as the cause of your SWSD.

Article Source: http://www.articlesbase.com/sleep-articles/what-you-can-do-about-shift-work-sleep-disorder-1826629.html