Jim Donovan details trick to help with falling asleep
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Poor sleep quality is a common issue that disproportionately impacts elderly people. It can be made worse by fatigue and depression, which can also worsen waking quality of life. Teas with sedative effects, such as chamomile, have been found to improve sleep quality, including one study published in the Journal of Advanced Nursing. The research is conflicted on whether the effects persist when taking it for a long time, and whether it can help other sleep related conditions such as insomnia.
Multiple studies have examined the effects of chamomile on sleep quality.
Many of these have small sample groups and run for short periods of time.
A systematic review of these smaller trials found a significant impact on sleep quality.
This same review also failed to find a positive effect of the tea on anxiety and insomnia, two areas where it has been looked to as a potential treatment.
The method used for taking chamomile differs, but the medicinal effects seem to occur however it is taken.
One study focused on twice daily capsules containing chamomile extract.
The active ingredients in chamomile are a group of plant chemicals called terpenoids, which also have use in perfumes and cosmetic products.
Other studies have examined the use of chamomile in herbal teas.
Many of these studies looked at the effect of chamomile on people who already suffered from poor sleep or a related condition such as depression.
Much of the research is also conducted on specific demographic groups, such as care home occupants or mothers with post-partum depression.
This means that the results might not be perfectly applicable to other groups.
One study found an initial positive effect after using chamomile for two weeks but saw declining effects after the test, with no effect four weeks later.
Chamomile is the herbal name for several daisy like plants that can be found commonly.
Tea can be prepared using either fresh or dry-preserved flower heads.
Other easily available herbs that can be used to improve sleep and fatigue include lavender.
One study found that aromatherapy massage using lavender chamomile extract improved sleep quality and anxiety symptoms for burn victims.
Sleep issues are increasingly common in the UK and around the world.
Half of people in the UK reported having difficulty falling asleep at least once a month, with a third reporting this to happen on a weekly basis, according to survey data collected by Formulate Health.
Sleep difficulties are more common among women and people aged 45-54.
Almost one in five report trouble falling asleep on a nightly basis.
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