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add lavender
WASO most commonly occur primarily during polyphasic [https://polysleep.org/wiki/4-Stages_Adaptation_Model adaptation], which lasts around 4-8 weeks, so it's a normal experience and doesn't require treatment or any other means of reduction. However, for people with chronic WASO-insomia, they can take place even after polyphasic adaptation, or even outside of polyphasic sleep. As the studies show, they might have a possibility of sleep disturbance reduction by these supplements:
WASO most commonly occur primarily during polyphasic [https://polysleep.org/wiki/4-Stages_Adaptation_Model adaptation], which lasts around 4-8 weeks, so it's a normal experience and doesn't require treatment or any other means of reduction. However, for people with chronic WASO-insomia, they can take place even after polyphasic adaptation, or even outside of polyphasic sleep. As the studies show, they might have a possibility of sleep disturbance reduction by these supplements:
* Passiflora incarnata tea<ref name="Passionflower" /> (tested with PSG, diary, placebo control group)
* Passiflora incarnata tea<ref name="Passionflower" /> (tested with PSG, diary, placebo control group). Includes relaxing properties.
== Sleep onset insomnia ==
== Sleep onset insomnia ==
* Ayurvedic supplement<ref name="Ayurvedic" /> (statistically significant decrease in reported sleep latency of 16.72 min as compared to placebo)
* Ayurvedic supplement<ref name="Ayurvedic" /> (statistically significant decrease in reported sleep latency of 16.72 min as compared to placebo)
== Anxiolysis and relaxing properties ==
Eliminating anxiety and relaxing is an important goal of improving sleep quality for some. A number of supplements has shown to be a sleep and anxiety aid:
* Lavender oil<ref name="Lavender" /> (can be inhaled<ref name="inhailedLavender" />, applied topically<ref name="topicallyLavender" />, or ingested<ref name="ingestedLavender" /> to promote relaxation and sleep)
== References ==
== References ==
<ref name="Passionflower">{{cite journal |vauthors=Ngan A, Conduit R |date=2011 |title=A Double-blind, Placebo-controlled Investigation of the Effects of Passiflora incarnata (Passionflower) Herbal Tea on Subjective Sleep Quality |url=https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.3400 |journal=Phytotherapy Research |volume=25 |issue=8 |doi=10.1002/ptr.3400}}</ref>
<ref name="Passionflower">{{cite journal |vauthors=Ngan A, Conduit R |date=2011 |title=A Double-blind, Placebo-controlled Investigation of the Effects of Passiflora incarnata (Passionflower) Herbal Tea on Subjective Sleep Quality |url=https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.3400 |journal=Phytotherapy Research |volume=25 |issue=8 |doi=10.1002/ptr.3400}}</ref>
<ref name="Ayurvedic">{{cite journal |vauthors=Farag N, Mills P |date=2003 |title=A randomized-controlled trial of the effects of a traditional herbal supplement on sleep onset insomnia |url=https://www.sciencedirect.com/science/article/abs/pii/S0965229903001080 |journal=Complementary Therapies in Medicine |volume=11 |issue=4 |doi=10.1016/S0965-2299(03)00108-0}}</ref>
<ref name="Ayurvedic">{{cite journal |vauthors=Farag N, Mills P |date=2003 |title=A randomized-controlled trial of the effects of a traditional herbal supplement on sleep onset insomnia |url=https://www.sciencedirect.com/science/article/abs/pii/S0965229903001080 |journal=Complementary Therapies in Medicine |volume=11 |issue=4 |doi=10.1016/S0965-2299(03)00108-0}}</ref>
<ref name="Lavender">{{cite journal |vauthors=Kasper S, Gastpar M, Müller W, Volz H, Möller H, Schläfke S, Dienel A |date=2014 |title=Lavender oil preparation Silexan is effective in generalized anxiety disorder--a randomized, double-blind comparison to placebo and paroxetine |url=https://pubmed.ncbi.nlm.nih.gov/24456909/ |journal=The International Journal of Neuropsychopharmacology |volume=17 |issue=6 |doi=10.1017/S1461145714000017}}</ref>
<ref name="inhailedLavender">{{cite journal |vauthors=Lillehei A, Halcón L, Savik K, Reis R |date=2015 |title=Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial |url=https://pubmed.ncbi.nlm.nih.gov/26133206/ |journal=Journal of Alternative and Complementary Medicine |volume=21 |issue=7 |doi=10.1089/acm.2014.0327}}</ref>
<ref name="topicallyLavender">{{cite journal |vauthors=Hongratanaworakit T |date=2011 |title= Aroma-therapeutic effects of massage blended essential oils on humans |url=https://pubmed.ncbi.nlm.nih.gov/21922934/ |journal=Natural Product Communications |volume=6 |issue=8}}</ref>
<ref name="ingestedLavender">{{cite journal |vauthors=Dimpfel W, Pischel I, Lehnfeld R |date=2004 |title=Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteers |url=https://pubmed.ncbi.nlm.nih.gov/15546807/ |journal=European Journal of Medical Research |volume=9 |issue=9}}</ref>
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[[Category:Polyphasic Lifestyle]]
[[Category:Polyphasic Lifestyle]]
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{{TNT|Template:Polyphasic Lifestyle}}
