Free The Everything Guide to Herbal Remedies by Martha Schindler Connors

Problems
    Many men have problems with sleep: getting enough sleep, getting good quality sleep, and fighting sleepiness throughout the day.
    Insomnia in men is most often tied to lifestyle factors like obesity, alcohol consumption, or physical inactivity, but it can also be the result of a psychiatric or medical problem such as joint or lower back pain, asthma, or acid reflux.
    Conventional treatments for insomnia include sedating or sleep-inducing drugs—over-the-counter drugs like diphenhydramine HCI (Nytol, Sominex) and prescription meds like zolpidem tartrate (Ambien) and eszopiclone (Lunesta)—all of which carry the risk of side effects like dependence and “rebound insomnia” (when you stop taking the drug, your insomnia is worse than before).
Snoring and Sleep Apnea
    Men—especially men who are overweight—often snore at night, which can be infuriating for their partners and can also cause health problems. Snoring reduces the quality of your sleep and can leave you feeling chronically tired, cranky, or mentally fuzzy.
    Some snorers develop a condition called
obstructive sleep apnea,
or OSA, which is caused by a blockage in an upper airway. OSA involves loud, irregular snoring, which is broken up by repeated episodes of interrupted breathing—from ten to thirty seconds each. These episodes cause the body to release hormones that interrupt sleep, usually not so much that you regain consciousness but enough to leave you exhausted in the morning.
    In many cases, OSA is tied to allergies, which can be treated with herbs such as flax
(Linum usitatissimum)
and evening primrose
(Oenothera biennis)
oils (see Chapter 9 ). Apnea that’s tied to obesity can also be treated herbally (see Chapter 16 ).
    Conventional medicine generally treats OSA with continuous positive airway pressure (CPAP), which is administered via a mask and machine that blows air into your mouth and nose at night to keep your airways open.
    Some doctors also prescribe stimulant drugs like modafinil (Provigil) and armodafinil (Nuvigil), which can combat the daytime sleepiness associated with OSA but can also produce side effects such as anxiety, dizziness, headache, loss of muscle strength, and tingly or prickly sensations.
Herbal Answers
    Herbal remedies for sleep problems include:
• Kava
(Piper methysticum)
Research shows that this herb can be as effective as the drug Valium in creating the changes in brain waves that help you fall—and stay—asleep.
• Lemon balm
(Melissa officinalis)
Studies show this mildly sedating herb can help relieve stress-related sleeplessness.
• Valerian
(Valeriana officinalis)
Centuries of use (and modern research) show that valerian can shorten the time it takes to fall asleep (sleep latency) and improve sleep quality.

CHAPTER 5
Older Adults
    In the United States today, the number of seniors—and their percentage of the entire population—is at a record high and getting higher. According to the latest government statistics, there are now more than 35 million people over the age of sixty-five in the United States (that’s 12 percent of the population). By 2030, a full 20 percent—more than 71 million people—will be sixty-five or older.
Living Longer—and Better?
    Life expectancy in the U.S. continues to increase—men can expect to live to seventy-five years, and women to eighty. At the same time, mortality from diseases like cancer and cardiovascular disease are declining, meaning more and more Americans are surviving—and thriving—in their Golden Years.
    Studies show that it’s never too late to improve your health. Seniors can see big benefits from fairly small changes, reducing obesity, cancer, osteoporosis, and cardiovascular disease by as much as 50 percent simply by improving their diet and exercise habits. In some cases, seniors reap more health benefits from these lifestyle changes than any other age group.
    But despite the drop in rates of deadly diseases, chronic conditions like high blood