Archive for the ‘Better Sleep’ Category

It’s 4am and you’re wide awake.You could be the one in three who have trouble sleeping. So what are the culprits and remedies for insomnia and how much sleep do you really need to beat the bedtime blues?

The truth: Everyone should sleep from seven to nine hours per night regardless of age, according to Edward L. Schneider, MD, dean of the Leonard Davis School of Gerontology at the University of Southern California, Los Angeles. Sleeping less than seven hours weakens immunity and increases the risk for depression, falls and accidents.

N.A.S.A. research shows the effects on driving after being awake for 20 hours is comparable to a blood alcohol level of 0.05.

Lack of sleep can also lead to raised blood pressure, headaches, increased appetite and weight gain due to increased production of cortisol. This hormone has the opposite effect to what you desire,particularly if you are overweight,because it stores fat and burns muscle.

A University of Pennsylvania study showed that getting two fewer hours sleep a night for one week lead to reduced performance in vigilance tests and an increase in inflammatory markers in the blood stream.

SO WHAT CAN YOU DO TO GET MORE SLEEP?

FIRST,YOUR BEDROOM.
Make sure you have a comfortable bed and pillow. Your bedroom should be dark and quiet. It should also be well ventilated.

It should be peaceful.Jasmine, sandalwood or lavender scents can help.

A warm bath or shower before bed or playing tranquil music can also help. The aim is to slow your mind down. Watching TV in bed may not help, if you wish to relax your mind.

AVOID.
Caffeine in the evening. Sleeping tablets can be addictive if used continuously and should be avoided other than for very short time use. Eating heavy meals or drinking alcohol within two hours prior to bedtime can also disrupt sleep.
Bedtime snacks, particularly grains and sugars will raise your blood sugar and inhibit sleep according to Dr Joseph Mercola, author of The Total Health Program.

EXERCISE.
Regular exercise can reduce stress. A walk before bedtime can not only calm you, but the physical activity can aid digestion.
Your dog would also appreciate it!

HERBS AND OTHER SUPPLEMENTS.

Mild herbal supplements like camomile tea, passion flower or valerian may help some people.

VALERIAN.
The extract from the root of this plant is a natural sedative and tranquiliser. It can induce relaxation and is very good at quieting the busy mind. It is also a rich source of calcium, potassium and magnesium, all calming and balancing minerals for the nervous system. This herb also appears to increase brain levels of serotonin, a relaxing neurotransmitter.

MAGNESIUM.
This mineral is particularly important for your general wellbeing. When combined with calcium, it is an important supplement for healthy bones and protection against osteoporis. It is also important for sleep inducement, muscle relaxation and nervous system calming.

ST JOHNS WORT.
This herb is an effective option in helping to relieve mild anxiety and nervous tension. It can aid in the maintenance or improvement of general wellbeing.

A word of caution: St Johns Wort may react with some medications,including warfarin. It is important that you consult with your doctor before using this or any other supplements.

MELATONIN.
Melatonin is a natural sleep hormone produced at night by the brain.
Studies at the Massachusetts Institute of Technology have shown it to be safe, non addictive and virtually free of side effects. It is helpful for those who have light or restless sleep or take some time to fall asleep.

With correct use, it may help you to fall asleep more easily and stay asleep longer. It is an effective cure for jetlag because of its ability to regulate our 24 hour sleep/wake cycle.

Many adults, especially those aged 65 and older have insufficient levels of melatonin to achieve restful sleep, according to Mark A Stengler ND, a naturopathic physician in private practice in La Jolla, California.

APPLE CIDER VINEGAR.
Try 2 teaspoons of apple cider vinegar mixed with 2 teaspoons of honey in a glass of warm water, before retiring.

FINALLY, NAPPING.
Sleep researchers have widely diverging opinions here. Some state that it can disturb night time sleep, while others say that it can compensate for a night time sleep deficit, especially if below 7 hours. Dr Schneider believes that most people should not nap for more than 20 minutes.

Researchers in the sleep research laboratory at Longborough University, England have found that people are designed for two sleeps a day, the main one at night and a nap in the afternoon.

I have found that an occasional 15 to 20 minute cat nap in the afternoon, particularly if I am feeling tired, can help me sleep better at night.

The bottom line is: What works best for you?

Never start a new treatment before consulting your doctor, especially if you currently are taking medication. The information published in this article is not intended as a substitute for personal medical advice from your physician or other qualified health-care practitioner.

Graeme Lanham
http://www.articlesbase.com/non-fiction-articles/beating-insomnia-seven-secrets-to-a-peaceful-sleep-69975.html

Everyone is aware of the cycles of the sun and moon. They give structure to our days, months, and seasons. But did you know that the sun and moon can influence your fertility?

When you are in sync with the earth’s natural rhythms and cycles you can boost your fertility. If you work against nature’s rhythms as many of us do, then you may be harming your delicate fertility balance.

Your biological clock is intimately linked to your reproductive system by utilizing the same hormones that trigger ovulation and sperm maturation. Therefore both women and men are affected by respecting or ignoring their natural rhythms.

Importance of Bright Light

Getting adequate sunlight or other full spectrum light during the day is key to optimum fertility for many reasons. Vitamin D is created in our bodies when we are exposed to sunlight and Vitamin D deficiencies have been linked to infertility.

Adequate sunlight also helps regulate circadian rhythms which allow you to sleep better at night. Regular exposure to the sun also helps you maintain a strong immune system which is necessary to maintain a healthy pregnancy. Women who get more sunlight also have consistent and stronger menstrual cycles.

Finally, bright light prevents your body from overproducing melatonin which suppresses fertility. This might explain why it is easier for women to conceive in southern regions and during the summer months.

Importance of Darkness and Full-moon Light

Many researchers believe that prior to the introduction of electricity into our homes, all women menstruated during the new moon and ovulated during the full moon. This has been proven by studying cultures today that do not use electricity. Women in these cultures sleep in close to total darkness except for the days surrounding the full moon.

The small amount of light from the full moon is enough to halt melatonin production long enough for ovulation to occur. Most women can synchronize with the cycles of the moon in about three to four months by altering the light level while they sleep. Coordinating menstruation not only strengthens your cycle in many ways but it also makes it much easier to pinpoint the optimal timing for intercourse.

Darkness also plays an important role in optimal fertility by triggering melatonin, on most dark nights, which leads to a good nights sleep. Just make sure to prevent overproduction with bright light in the morning.

Deep sleep helps restore and rejuvenate the reproductive system. Lack of sleep can increase cortisol levels, lead to an increased use of caffeine and other fertility reducing substances, disrupt your hormone balance, cause depression which in itself can affect fertility or can lead to relationship problems with your partner. In extreme cases sleep deprivation can stop ovulation altogether.

How to synchronize with nature’s cycles

Get at least one hour of bright sunlight a day

Try to get bright light soon after waking

Use full spectrum indoor bulbs during the winter months

Use a light simulation device 15-30 minutes first thing in the morning and once at night(particularly in winter)

Aim for total darkness at night. Use room darkening shades. Avoid the use of any lights whatsoever

On the three days of the full moon, try to bathe yourself in soft light while you sleep. A light from a closet, a 75-100 watt nightlight or even opening your blinds to the street light should do the trick.

Try to go to sleep with sun and get up with the sun. You might be surprised if you do not use lights or TV, how sleepy you get.

Make love during the full moon

Keep sleep and wake times consistent and avoid shift work. If you are tracking your ovulation signs, then you should taking your basal body temperature at the same time every morning anyway.

Efforts to conceive can be challenging and heartbreaking. The fertility enhancing methods mentioned here are easy, free, and painless. They will boost your overall health as well as your fertility so if you are trying to conceive it can only help and not hurt to synchronize your cycles with the earth.

Sheryl Lyon
http://www.articlesbase.com/careers-articles/boost-your-fertility-while-you-sleep-67114.html

Sleep disorders are everywhere today, no matter who you are, you probably have or are suffering from one. Sometimes, you can be suffering from a sleep disorder and not even know that you have one. Anything that disrupts the sleep patterns in your life is a sleep disorder. If they are not treated, they can actually cause other problems and disorders that can interfere with your psychological and emotional wellbeing. So, what are some of the most common sleep disorders that people suffer from and what do you need to look for? Here is a small list to help you recognize a sleep disorder in yourself or loved one:

Insomnia – This disorder is the inability to fall asleep or stay asleep and affects millions of people world wide. This is by far the most common sleep problem.

Narcolepsy – The disorder of falling asleep at any time or place without knowing or wanting to.

Night terrors – The disorder where the person wakes up abruptly and is completely terrified of something in his or her dreams. This disorder goes hand in hand with sleepwalking.

Bruxism – The disorder of involuntarily grinding ones teeth during sleep.

Jet lag – The temporary disorder where one has trouble sleeping and getting back into a pattern after traveling quickly across time zones.

Restless legs syndrome – This disorder makes the sleeper move his or her legs involuntarily during sleeping. The sleeper usually has a strong urge to constantly move his or her legs during the night without wanting to.

Rapid eye movement behavior disorder – While this is not quite a common sleep disorder, the occurrences of it are rising. This disorder causes the sleeper to act out violently or dramatically their dreams while they are sleeping.

Sleep apnea – This disorder is caused by an obstruction of the sleeper’s airway during sleep, causing them to stop breathing for a few seconds.

Sleepwalking – This disorder causes the sleeper to do activities that they normally do while awake, such as walking, dressing, and eating, without knowing that they are doing the action.

There are literally thousands of sleep disorders that people all over the world suffer from They range from extremely mild to violent, if not controlled. If you are experiencing any type of sleep disorder, you should consult your doctor immediately to begin a treatment to help you sleep better at night. Most treatments begin with an over the counter remedy and can move up to prescriptions and testing to make sure that there is no underlying problem in the sleeper’s brain. There is no need to worry about a sleep disorder, as most are easily treated and usually go away on their own. If left untreated, these can begin to cause problems with motor functions, concentration, and other areas of your life during the day.

You can find out more about all the different sleeping disorders that plague people all over the world by searching through medical web sites on the Internet or by talking with your doctor. Both may be able to offer some great home remedies or over the counter help to get you sleep soundly once more.

Jerry Cahill
http://www.articlesbase.com/advice-articles/common-sleep-disorders-that-can-plague-anyone-76281.html

If you are someone who regularly takes sleeping pills to get a good night’s sleep, here’s a question for you – have you ever considered trying natural cures for insomnia? If you haven’t, you should definitely consider trying them. There are some very good homeopathic remedies available to treat insomnia and you’ll be surprised to know that they are far more effective and safer than the sleeping pills you take.

First of all, you should know that insomnia is not as bad as you think. It is not a disease, but a symptom of a sleeping disorder. Usually, people do not get a good night’s sleep when their mind is preoccupied with something. It’s a psychological, rather than a physical problem. Stress, depression, and anxiety are the most common causes of insomnia. Physical exhaustion can be another reason, but this is usually only temporary. When your physical system heals itself and you are fully rested, your natural sleep rhythm will re-establish itself. To sum up, the main cause of insomnia is a psychological one. There are perfectly good natural insomnia cures available to treat this problem.

Natural homeopathic blends are completely non habit forming, unlike sleeping pills. You can take them regularly until you develop a very healthy, normal sleep – wake pattern. These cures usually contain herbal extracts which can relax your body and mind and help you get a good night’s sleep. Homeopathic remedies can be safely taken over the longer term as they have no side effects. If you take sleeping pills on a regular basis for any length of time, you’ll experience withdrawal symptom when you try and stop. With these natural cures for insomnia, you do not have to worry about all these problems.

One of the biggest differences between sleeping pills and these natural remedies is the way they work. While the former acts as a sedative and offers only temporary relief, the latter has a calming effect and offers a permanent relief. In short – natural insomnia cures are typically better and, more importantly, safer than sleeping pills.

Now, you might have a question – why homeopathy in particular? It’s a good question. There is a significant reason for choosing homeopathic remedies. To start with they are safe, being almost completely free from side effects. You cannot say the same about other types of natural remedies. Even herbal medications are not that safe when compared to homeopathy.

Herbal remedies tend to react with other medications and can cause some serious side effects. However homeopathic medications may safely be taken with any other type of medication. They do not interact or react in any way. This is why homeopathy is widely considered to be the correct option when treating insomnia.

Sleep is one of the most important factors that determine your health. More importantly, however, your sleep should be natural and not artificially induced by sleeping pills. Natural remedies are far more effective, safer, and they give you the best results. So consider relaxing your body and mind by changing to natural cures for insomnia. You’ll sleep better and, above all, stay healthier.

Wendy Owen
http://www.articlesbase.com/health-articles/want-a-permanent-solution-for-your-sleep-problems-natural-cures-for-insomnia-are-the-answer-832240.html

For many centuries it has been known that a good night’s sleep does not happen by chance. Sleeping well depends on a series of factors beyond just controlling anxiety and stress. These are known collectively as sleep hygiene.

Effective sleep hygiene amounts to a way of life. It includes getting regular exercise at the right time of the day. Exercise during the morning or afternoon can help one to be drowsy at bedtime. But working out close to bedtime can interfere with sleep.

Exciting films or engrossing reading material can also have a stimulating effect. Before going to bed, it may be better to read something relaxing, listen to soothing music, or take a warm bath.

Experts say that you can teach your brain to associate bed with sleep by lying down only when you really mean to sleep. People who eat, study, work, watch TV, or play video games in bed may find it harder to fall asleep.

Preparing the body for restful sleep also involves watching your diet. While alcoholic drinks make a person feel drowsy, they can actually impair sleep quality. Coffee, tea, cocoa, chocolate, and cola-based drinks should be avoided at night because they are stimulants. On the other hand, small quantities of mango, sweet potato, banana, persimmon, palm cabbage, rice, bean sprouts, or nuts stimulate the production of serotonin and can thus be sleep-inducing. A word of warning: Eating a heavy meal late at night can be as harmful to sleep as going to bed on an empty stomach.

Exercise, reading, and a light snack may improve the quality of sleep

Just as important as our presleep routine is the environment in which we sleep. A pleasant temperature, a dark and noise-free room, and a comfortable mattress and pillows are an invitation to a good night’s sleep. In fact, with so much comfort, it may be hard to get up the next morning. But remember, staying in bed longer than necessary, even on the weekend, can disturb your sleep pattern and make it harder for you to sleep the following night.

Surely, you would not purposely harm any of your vital organs. Sleep is just as vital, a part of life that should not be neglected or underestimated. After all, a third of our life is spent sleeping. Can you improve your sleeping habits? Why not start tonight!

Ruel Hinaloc
http://www.articlesbase.com/sleep-articles/how-to-get-a-good-nights-sleep-727736.html