Posts Tagged ‘insomnia’

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Warm Milk Before Bedtime Is An Effective Insomnia Aid Only If You Don’t Drink Too Much

Friday, March 5th, 2010

When somebody is affected by insomnia it’s inevitable that a friend or loved one will recommend that drinking a glass of warm milk before bedtime is a good insomnia aid. If you’re one of these people having difficulty sleeping I’m certain you would like to know if this is true or is it an old wives’ tale? And the answer is, it depends! There really are two schools of thought and warm milk may or may not be a good insomnia aid, it just depends on how much warm milk you’ll be able to drink.

The idea is that the same chemical that we all think makes us sleepy when we eat turkey, tryptophan, is also found in milk. However the idea that the tryptophan in turkey makes us sleepy is also an urban legend. While it’s true that tryptophan will have an effect on our sleep, it’s only the first phase of sleep where it makes a difference, the phase where you’re just getting sleepy. In fact, an excessive amount of tryptopah, taken in a supplement form, can have adverse effects on the deeper phases of sleep.

In any case, you’d have to eat a minimum of 40 pounds of turkey to consume enough tryptophan for it to have an impact on your sleeping pattern. Therefore you can imagine how much warm milk you’d need to drink before bedtime if you were relying on it to be a good insomnia aid. And I’m sure you can also imagine the extreme adverse effects it would have on your sleep patterns because you would be running to the bathroom all night.

But, studies do indicate that drinking warm milk at bedtime can make you drowsy if it’s part of your normal bedtime routine. Scientists tell us that anything we do on a routine basis can cause a psychological response of some sort. Therefore if you ordinarily drink a glass of warm milk before bedtime, it isn’t actually the milk that makes you drowsy, it’s that your mind has become conditioned to the act of drinking the milk and it knows it is time to start winding down for the day.

One mistake that many people with insomnia make is to drink either an alcoholic beverage or a caffeinated beverage just before bedtime. Whereas alcohol might initially make you drowsy, it also interrupts your sleep patterns and causes you to get a restless sleep. And caffeinated beverages are stimulants that can prevent you from even getting drowsy. Both beverages can also cause you to wake up in the middle of the night because you have to go to the bathroom.

Therefore maybe that old wives’ tale that warm milk is an effective insomnia aid isn’t so far off the mark after all. Try substituting a glass of warm milk for that glass of wine or brandy, and especially that sugary, caffeinated soda, as part of your bedtime routine. Just remember though that it’s not how much milk you drink, it’s the fact that you make it part of your bedtime routine.

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The Health Advantages Of Spending Time In A Sauna

Friday, March 5th, 2010

Once thought of as a luxury item, saunas are now used by a diverse range of people all over the world. Not only are saunas a great way to relax, but millions of people use saunas for their health benefits. A sauna can be used alleviate a wide number health issues which results in an improved quality of life. When it comes to the health benefits of using a sauna, it is understandable why people are using them not only in spas, fitness centers, and gyms, they are also installing them in their homes.

The following is a list of the health advantages of spending time in a sauna:

1. Too much stress can result in such health conditions as headaches, insomnia, and anxiety. A sauna is a great way to reduce stress. The heat from a sauna causes a natural relation. As well, stress causes the buildup of certain chemicals that promote a feeling of stress. Perspiration from a sauna causes these stress causing chemicals to be released and decreases the production of these chemicals. This results in the stress feeling going away leaving a more relaxed state of mind and body.

2. We are constantly exposed to chemicals and toxins in the air we breathe, the foods we eat, and from the products we use. Over time, the accumulation of external toxins and heavy metals in our body can negatively impact our health. A sauna acts as an effective body detoxifier. The perspiration we undergo in a sauna helps to release toxic elements from the skin. The result is healthier skin and improved health and well being. The increased blood to our skin caused by an increase in temperature allows the skin to receive more nutrients and oxygen which rejuvenates the skin leaving it smooth and beautiful.

3. Excess weight has been proven to have a negative effect on one’s health. A sauna is a great way to shed unwanted pounds. When sitting in a sauna, one’s heart rate is increased which increases blood circulation much like light exercise does. This causes fat to burn resulting in a loss of weight. As well, sweating in a sauna helps one to drop the weight.

4. Spending time in a sauna helps to ward off colds and the flu. A sauna causes our body to heat up much like a fever. A fever produces more white blood cells and other cells to help combat the illness. A sauna triggers the exact same response. Immunity also becomes strengthened which helps to shorten colds and the flu. A sauna also helps with breathing. It helps to drain congested sinuses and congested airway passages.

5. The increase heat of a sauna helps to alleviate muscle soreness and joint pain. This is helpful for those suffering from bone and joint conditions such as arthritis. The increased temperature causes blood vessels to expand and improve blood circulation. More oxygen and nutrients are carried to the strained areas reducing pain, inflammation, and promotes faster healing. Muscles and joints will also be more flexible.

Whether it is for healing or prevention, research has shown that there are many health benefits to using a sauna. Spending time in a sauna is great way to nor only escape the stresses that accompany daily life, but is also an effective way to improve one’s overall health and well being.

Professionally-built infrared saunas make a great addition to your home and add convenience to your life. Also consider an outdoor sauna if you like the outdoors.

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Finding Good Insomnia Cures To Fix Your Problem

Wednesday, March 3rd, 2010

Sometimes, there is nothing worse than feeling exhausted, only to discover you are unable to fall asleep. Everyone has experienced this at some point in their life and if they are lucky, it does not last long. The problem arises, however, when it turns into an ongoing problem. When you cannot sleep, all you really want are effective insomnia cures and you want them fast.

There are a lot of people that also prefer to avoid the use of prescription drugs, if at all possible. No one wants to find themselves dependent on a medication and most drugs do carry the risk of being habit forming. If you suddenly stop using them, you may also run into a rebound effect. This can turn your insomnia into a never ending cycle.

There are, however, situations where it is essential to see a doctor. If your problem has been going on for a long time and is very severe, then you should definitely make an appointment. In some rare cases, there could be other health problems that are causing your lack of sleep. In this case, you will need proper treatment, as soon as possible.

There are natural cures, however, that you may wish to try on your own, first. In most countries, many of them can be purchased over the counter and are as effective as prescription drugs. The noticeable difference is that they usually carry the risk of fewer side effects and can be a lot safer.

There are many different things that are touted to cure insomnia. They claim that they can help you fall asleep and stay asleep. The main thing though is that you want something that is proven to be safe and effective. Not all natural remedies or supplements on the market are backed by scientific research.

You can, however, find many that have been used safely and effectively for many, many years. When you suffer from such a horrible problem, they can be the perfect solution. One very popular thing found to help with insomnia is Melatonin. It helps regulate sleep cycles and is something that does occur in our bodies naturally. You can purchase it in most drug stores as a supplement.

Some people have also gotten effective help by using Valerian Root. It is a natural, plant based remedy that has been used for a long time to help restore normal sleep patterns. It is important to note, however, that it should not be used by people that suffer from depressive symptoms.

Sometimes, a cure for insomnia is as simple as just keeping yourself on a proper, regular schedule. If yours is constantly changing, so you have no definitive bedtime, it can really disrupt your sleep. Our bodies do have natural rhythms and if you throw yours off, it can cause trouble sleeping.

There are a lot of effective insomnia cures that you can try. It may, however, require some trial and error on your part to find out what exactly may work to help you. If the problem is severe and nothing else helps, then make sure you remember to call your doctor.

Get the real insomnia cures that will have you sleeping tonight. Head on over to http://www.effectsinsomnia.com and find out all you need to know now.

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Fall Asleep Fast – Natural Sleep Aids

Tuesday, March 2nd, 2010

How do you feel when you cannot fall asleep fast enough? For most people, it is a trauma (…to get rid of it, check out the free guide listed at the end of this text). To have to watch others sleep and snore soundly (that of course includes the cat) while you toss and turn, take a walk around your house noticing all the architectural designs and defects, sit in front of the television or perhaps, read that same book you’ve read a million times before.

Every day is filled with one activity or the other and the one thing we all look forward to is to fall on our bed and doze off. So if you can’t do this, here are some natural sleep aids that could help you.

We face so many challenges daily and when we do not prevail, it leaves feeling bad. Well, learn to keep anxiety and stress far form you. Do not go to bed with thoughts of the pressures you face. Instead be optimistic. An increase in your stress level will lead level will deprive you of sleep and that won’t do at all or will it?

Now let’s talk bedrooms. Your bedroom should not be clustered with activities that could serve as distractions. Your television, computer, oh yes, those files from the office too all fall in this category. Make your room your sleep space. This makes you feel relaxed when you are in it and it prepares your mind for natural sleep.

Have you ever tried sleeping in an unclean, untidy room? I guess you didn’t get much sleep then. You won’t now either if you try. A clean room will inspire you to sleep. A messy room repels sleep. Make sure your room is clean and tidy. Simple trick but it works wonders.

The next natural sleep aid suggests that you take a warm bath with lavender and chamomile scented body wash then if you can, massage all over with essential oils which are known to help natural sleep. Do not wear uncomfortable clothing to bed. This will make you unable to go to sleep and that’s not the goal. A light tee shirt and shorts can be comfortable enough if the weather is not too cold. Shhh….silence! The lesser the noise in your bedroom, the more it’s possible that you will go to fall asleep fast. Soft music, white noise and perhaps a freestanding fan will give you that soothing boost you need.

Meditating and performing relaxation techniques before help you relax and go to sleep without stress. Taking deep breathes, doing muscle relaxation exercises and peaceful places visualization can help sleep. Engaging in sexual activity before bedtime could do the trick.

Now for some do’s and don’ts. Avoid caffeinated beverages. Do not do any exercising before you go to bed. Organize the things you need hours before you go to bed. That way you won’t stay up all night thinking of things you have to do in the morning. Try not to discuss issues that could agitate you while you are in bed. You won’t fall asleep fast that way. Using these tips, you just might have that long awaited sleep after all. Sweet dreams.

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categories: Fall Asleep Fast,Natural Sleep,Fall Asleep,Insomnia

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Overcoming Insomnia Is Often Just A Matter Of Learning To Relax

Tuesday, March 2nd, 2010

Overcoming insomnia may be easier than you think. Of course, thinking could just be the problem. A lot of people who are suffering from insomnia just cannot relax once they go to bed. It seems like as soon as their head hits the pillow they start rehashing the day’s events. They replay their work day and worry about bills and personal problems. Then they end up tossing and turning and eventually they’ve been lying in bed awake for so long that they’re now uncomfortable which causes even more stress and now they will never get to sleep. Overcoming insomnia can be as simple as one-two-three for many people!
I realize it sounds trite to tell you that all you really need to do is relax after you go to bed and you’ll probably fall right asleep. However it’s true. It’s just that most people don’t know how to calm themselves. They do not know a way to turn off the constantly repeating video tape that keeps running through their mind. Now do not be alarmed by what I am about to tell you, but self-hypnosis has proven to be very useful in overcoming insomnia.

By self-hypnosis I don’t mean that you have to lie there and watch the ceiling fan rotate or whisper “I am getting sleeeepppyyy.” I’m talking about a simple therapeutic relaxation technique that’s recommended by doctors and therapists for individuals who are trying to overcome any number of stressful situations – surgery, chemotherapy, panic attacks, high blood pressure, etc. All of these individuals need to learn the way to relax their nervous system and by learning to practice this easy technique at bedtime you will soon be on your way to overcoming insomnia.

Begin by darkening your bedroom. If your work causes you to have to sleep during the day, think about getting some room darkening draperies. It’s been proven that we get a better night’s sleep if we sleep in the dark so making your room dark will help fool your body into thinking it’s night time. And turn off the television. Whether you realize it or not, the noise from the TV is actually a distraction for your sub-conscious and it will disturb your sleep if left on all night.

Now that your room is dark and quiet, make sure it is a comfortable temperature and that you are lying comfortably in bed. It doesn’t matter if you prefer to sleep on your back or your side or all curled up in a ball. Simply get comfortable.

Once you’ve found that comfortable position, take a deep breath, as deep as you can get, in through your nose and hold it for the count of 5. Now very slowly release that breath through your mouth. Be sure to release it very slowly because you want to give your body time to absorb all the oxygen you just inhaled. Oxygen helps you relax. You’ll need to repeat this 3 times.

As you’re doing your deep breathing start at your toes and focus on flexing them and then relaxing them and work your way all the way up your body, each muscle group at a time. Flex every muscle and then totally relax it and don’t move on till you’re feeling that exact muscle is completely relaxed.

By the time you get to your shoulders and neck you ought to be feeling pretty drowsy because all you’ve been concentrating on is breathing and flexing and relaxing your muscles instead of all of that other stressful stuff you usually think about. If not, begin over once more and breathe deeper and exhale even more slowly. Overcoming insomnia is usually just a matter of learning to relax your mind and your body at the same time.

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categories: insomnia, sleep, health, herbal remedies

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Helpful Advice To Counter Insomnia

Monday, March 1st, 2010

Are there any times quite as frustrating as those times when you are tossing and turning in your bed but simply can’t go to sleep? We’ve tried everything we can think of but are still awake; I’ve experienced this many times and now get really wound up about it.

As each minute and hours ticks by with still no sign of sleep, we start to worry about it, which puts sleep even further out of our grasp. Then, the ultimate insult, the dark, night sky begins to lighten. So we are faced with a very long day ahead functioning on auto pilot thanks to another sleepless night.

So what are we doing wrong, and why does this keep happening? We’ve tried everything but nothing has delivered what we promised, what do we do next?

If your Insomnia only happens occasionally, don’t run straight to your local drug store. I personally try my best to avoid taking anything to make me sleep, but there are times when we must sleep to stay healthy. Simply Sleep is a highly recommended medicine to bring on a natural sleep.

Try taking a book up to bed to read, this always makes me feel sleepy and before long I can’t focus on the words anymore and my eyelids feel as if they have weights attached to them.

Do you have a book that just looks so monotonous that you’ve been putting off reading it? That’s the one to take to bed with you. Pages of writing that are each as dull as the last should soon have you in peaceful slumber, unless of course, once you start you find it very interesting!

Before I give you my last idea for ending your sleeplessness, the focus on the book takes it away from sleep, hence it should be a lot easier to fall asleep as you aren’t thinking about it.

Distraction is the easiest method of inducing sleep that you can do for yourself. Think about something, anything, except sleep. When you keep telling yourself that you must go to sleep, you are actually talking yourself out of it. Ok, this may sound strange, but trust me, it does work.

See more of this author’s articles regarding things such as projectors for home theater and LCD projector bulbs.

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If You’re Already Tried Every Insomnia Remedy Under The Sun, Why Not Try Feng Shui?

Monday, March 1st, 2010

If you cannot remember the last time you had a good night’s sleep you’ve most likely already tried every insomnia remedy you can think of. But have you tried Feng Shui? Feng Shui is the traditional Chinese system of aesthetics that uses the laws of both Heaven and Earth to improve life by receiving positive energy. It might sound silly to you now, but if you have already tried every other insomnia remedy you can think of, why not strive Feng shui? It may be just the solution you’re looking for.

Remove the television, computer and exercise equipment from your bedroom. Even if you don’t use them at bedtime, simply having these items in your bedroom destroys the good, Feng Shui energy that’s in the room. You need to think of your bedroom as place to sleep, not work or exercise. And having a television on will only make it that much harder for you to fall asleep.

Circulate fresh air throughout your bedroom by opening a windowing or using a filter or fan. In order to have good Feng Shui in your bedroom you need to have fresh air, free from pollutants like tobacco odors or food odors. It’s also not good Feng Shui to have plants in your bedroom unless the space is very large and the plants are located far from the bed.|Unless your bedroom is very large it’s not a good idea to have plants in the room, and then, only if they are located far away from the bed.

Use calm, soothing colours in your bedroom to promote the best flow of energy for restorative sleep. The most effective colors for the bedroom are colors that vary from pale white to chocolate brown and pastel blues and greens also are known to be peaceful, calming colors.

Pictures carry a powerful Feng Shui energy so when choosing pictures for your bedroom choose images that you would like to see happen in your life. Bright, sunny, happy pictures versus depressing or brooding pictures. And for the best flow of Feng Shui energy keep all bedroom doors closed at night. This includes the door to the hallway, the bathroom and also the closets.

As for the bed itself, Feng Shui is all about allowing the good energy to flow smoothly throughout the room and around your body. For that reason you should have a bed that is a reasonable height off the floor and beds with underbed storage are not good for Feng Shui. If you have storage boxes under your bed those should be removed, too.

Position your bed so that’s it’s located as far from the door as possible and in a diagonal line with the door. You want to be able to see the door from the bed but be directly aligned with it. There should also be a headboard on your bed, preferable made of wood, and your bed should be up against a strong supporting wall. Now, you need to ground the energy with a night stand on either side of the bed and there should be no sharp angles (from furniture or objects) pointing at you while you sleep.

If Feng Shui sounds like a snake charmer’s solution for an insomnia remedy, you should remember that it’s an ancient Chinese art form that’s been in practice for hundreds of years and that many therapists swear by it. Like I said, if you’ve already tried every other insomnia remedy, what have you got to lose?

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5 Tips For Fighting Off Insomnia

Friday, February 26th, 2010

Sleep is probably one of the most underrated aspects of modern day health. Yet countless people actually die on the road every single day because of sleep deprivation.

And in unfortunate cases, some people actually die at the wheel as a direct result of sleep-induced errors. Thus, getting a good nights’ sleep every night is critical for healthy living.

In any case, here is how to sleep like a pro:

1. Optimize your room: Your body produces melatonin when it’s time to go to bed. And one of the ways it kick-starts this production is with darkness and cool temperatures. So make sure your room is both dark and cold before you go to sleep. Just make sure you don’t make it too cold or else you will wake in the middle of the night.

2. Don’t let fake light hit your eyes before bed: Using a laptop or watching TV can not only cause emotional arousal before bed, but can also send false awake signals to your pineal gland. So make sure you minimize the use of electronics right before bed so that you don’t disrupt your sleeping cycles.

3. Generate white noise: White noise is a great way to keep all the wake up noises outside of your bedroom. You could get a fan or a sound conditioner which is basically a machine that produces white noise. Doing this will ensure that not even the chirping crickets wake you up.

4. Wear loose and breathable clothes: You would be surprised by how many people don’t get proper sleep because their clothes are too constricting and warm. Make sure you wear loose and breathable clothes for the best sleeping conditions.

5. Don’t sleep in, ever: Sleeping in is a sure fire way to disrupt your regular circadian rhythm. And a bad rhythm will produce un-restful sleep. For the deepest and most restorative sleeping, you have to wake up and go to bed at the same times.

Now getting sleep is not only vital for your day to day living, but also vital to fight off serious disease like cancer. So please take action on the tips in this article sooner rather than later. You see, later usually never comes!

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Should You Buy a Sleep Apnea CPAP?

Friday, February 26th, 2010

We all spend one third of life sleeping. Sleep is essential to our health and to the proper functioning of our body. During sleep, respiration and heart rate decreases and blood pressure and body temperature changes. When we don’t sleep enough, our body functions and health are affected. Sleep apnea is a temporary interruption of breathing. People suffering from sleep apnea stop breathing repeatedly during sleep, for periods ranging from several seconds to a minute or more. Fortunately, there are many sleep apnea treatments available on the market. One of the most effective is the sleep apnea CPAP device.

Sleep apnea cpap treatment consists in the use of a continuous positive airway pressure (CPAP) device, which uses a mask that gently blows air into your throat. Making some changes in daily activities or habits has positive results in people with mild sleep apnea. If you have moderate or severe sleep apnea, you might need surgical treatment, which usually involves removing, shrinking, or stiffening excess tissue in the mouth and throat.

One of the leading factors in obstructive sleep apnea can be controlled by changing your lifestyle. For example, if a patient with sleep apnea is obese, he must lose weight. Studies have shown that weight loss decreases the number of episodes of apnea. Those who suffer from this condition must stop using alcohol, tobacco, and sedatives.

If you think you may have sleep apnea, first try to sleep on your side instead of sleeping on your back. Occasionally, sleep apnea occurs only in some positions (most commonly lying flat on the back). Reduce lighting and noise in the bedroom and try a period of physical and mental relaxation before going to bed. If this fails to work, you may want to check with your doctor about testing and trying the sleep apnea cpap.

CPAP-Continuous Positive Airways Pressure is considered the most effective method of therapy. CPAP involves the use of a ventilation device that provides pressurized air to prevent the airway from collapsing. This method is indicated for the treatment of moderate and severe sleep apnea. Patients who feel uncomfortable wearing this device have other options: bi level PAP and AutoPAP or Oral breathing devices that keep the tongue and jaw in an optimum position to maintain the airways open during sleep.

A version of the sleep apnea cpap is the auto-titrating CPAP machine which adjusts the pressure higher until the episodes of sleep apnea are controlled. Bi-level positive airway pressure (BiPAP) delivers a lower pressure during expiration and a higher pressure during inspiration.

Most people do very well with sleep apnea cpap treatment. In some cases, side effects may occur. These side effects include migraines, headaches or sore eyes. If you find hard to get used to the CPAP, you may opt for surgical treatment. Removing tissues in the back of your throat with a laser or with radio frequency energy are some of the most popular procedures used by doctors to treat snoring.

Before you buy anything online, make sure you check William Wallace site SleepApneaNatural.com about sleep apnea cures, and where you can also learn about the sleep apnea test and other important information.

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Memory Foam Mattresses – How Comfortable Are They?

Wednesday, February 24th, 2010

Memory foam mattresses are generally comfy. This really is a kind of mattress that can adhere to the contours of one’s body. The mattress is solid at first touch but when it adjusts to the temperature, it softens up significantly resulting to a a lot more comfy sleep.

Nevertheless we cannot say that all memory foam mattresses are comfy. There are still some men and women who’ve made negative judgements when choosing the perfect foam. You should not purchase a mattress simply because your neighbor thinks it’s cozy. Bear in mind we have various sleep choices and this variety can determine what will work best for you personally.

If you want a much better shot in obtaining a comfortable foam bed, use these as your guideline:

1. Know which density level you want

The thickness is what gives the mattress comfort away. Normally this kind of mattress is known because of its 5 fat and more of density. Nevertheless, not all folks can find comfort in that density quantity. Some people don’t feel relaxed in sleeping on that kind of density mainly because the bed mattress is a little bit too firm. A very firm bed could not offer comfort for the lower back resulting to lower back pains. When you don’t really have upper back issues, try a density of 4 lbs. This is the appropriate quantity of softness and firmness.

2. Find out how the mattress was built

The construction process could decide the durability of the mattress. If it has been constructed well, expect the bed mattress to last for around 10-15 years. Also Find out what materials were used in making the foam and what heat range was used. The temperature applied is also crucial as this will tell you how durable it truly is.

Good brands such as Bergad, Bragada,Sterns and Foster have received quite excellent comments with regards to a comfy memory foam bed mattress. You might wish to begin searching in their showrooms to find what you are searching for.

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