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2012年9月18日 星期二

Foods That Will Help You Sleep Better


Did you know that your sleeping problems could be caused by the foods you eat? Many people suffer from poor sleep cycles, and food is one factor that can negatively or positively affect your sleep cycle. There are several types of foods that actually help you relax, support your nervous system, and help you sleep more soundly.

During the day, try to eat foods rich in B vitamins, calcium, and magnesium.? Other sleep-enhancing foods include complex carbohydrates and those with high levels of tryptophan.

B vitamins help support your nervous system. It's also been shown to help with dream activity. Green vegetables, like spinach, chard, kale, and collards are great sources of vitamin B. They are good sources for magnesium. Other healthful, vitamin B foods include nuts and seeds, eggs, seafood, soya bean, yeast extract, and dairy goods.

Calcium and magnesium rich foods also help you get a good night's sleep. Calcium acts as a sedative, allowing you to relax. Calcium food choices include dairy products and oats, tahini, sesame seeds, broccoli, and raw vegetables. Magnesium helps your muscles relax. Besides eating leafy greens to get your daily magnesium, you can also use supplements. Check with your doctor on what types of supplements and what levels would be appropriate for you.

Complex carbohydrates are slow burning foods that help your system by supplying a steady release of energy. By eating these foods throughout your day, you will give your body the energy it needs. Some of the recommended choices of complex carbohydrates are wholegrain cereals (oats, barley, and rice), lentils, and beans.

Tryptophan aids in the production of serotonin and melatonin. Both are brain chemicals that calm us and help induce sleep. Food is the main way we get tryptophan. Good food choices include turkey (the highest levels of tryptophan), chicken, seafood, soy, beans, dairy product (yogurt, cheese, and milk), almonds and other nuts and seeds.

If these foods aren't typically in your diet, now is the time to add them. You can start by adding one or two new foods. Look for recipes that use these foods and also make for a great meal. It is important to eat foods that are healthful, so your body will function well. By choosing sleep-enhancing foods, you'll be enabling your body to sleep better and improve your health.

If you find it difficult to sleep and to enjoy restful sleep, please sign up for my free mini-course that will help you change your sleep patterns and enjoy a better night's sleep.




You can access more informative Sleep tips and articles similar to the above as well as discover a completely natural sleep remedy here http://www.nightsleepisnatural.com.





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2012年9月1日 星期六

15 Tips To Better Sleep


Sleep hygiene is used to create proper daily habits that encourage sleep and minimize daily habits which interfere with sleep. Sleep hygiene is considered to be the cornerstone of many treatment plans for insomnia. Making the following changes can help virtually anybody with sleep problems:

1) Avoid using caffeine and/or nicotine 4 to 6 hours before bedtime since they are stimulants.

2) Avoid alcohol near bedtime since it results in fragmented and lighter sleep.

3) Avoid a heavy meal before bedtime and limit liquid intake in the evening as this can lead to nocturnal awakenings due to the need to urinate - this is especially true for the elderly.

4) Avoid exercising near bedtime.

5) Avoid/limit noise and light - this can be solved by wearing earplugs, or using window blinds.

6) Avoid temperature extremes e.g. too hot or too cold - this can be solved by using an electric blanket or using an air conditioner.

7) Go to sleep only when sleepy.

8) Use the bed or bedroom only for sleep and intimacy.

9) Avoid taking naps during the day.

10) Set a regular wake sleep time schedule and stick to it even if you have very little sleep the night before.

11) Exercise multiple times throughout the week, but not close to bedtime.

12) Engage in relaxing activities (e.g. yoga, fishing, etc.).

13) Do relaxing activities before bedtime (such as listening to soothing music, reading, etc.).

14) Avoid or reduce the amount of challenging activities that you do in the evening.

15) Try to entertain pleasant thoughts before going to sleep.




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2012年8月31日 星期五

How to Encourage the Production of Melatonin for Better Sleep


Melatonin is a hormone produced from the neurotransmitter serotonin and secreted by the photosensitive pineal gland in the brain. It is a time keeper in the body, has a daily rhythm that peaks at night (regulating the circadian rhythm) and is also involved with the longer seasonal rhythms.

The retina (in the eye) and the gut both play a part in its production - the messages passing through the body via the autonomic and enteric nervous systems (both systems affected by stress).

Its functions go beyond inducing sleep. It helps regulate other hormones, strengthens the immune system, has temperature-lowering effects and is an anti-inflammatory and potent antioxidant.

Based on this information here are some practical things to do today to help you sleep better:

1. Melatonin likes the dark. In our lifestyles now we don't actually go to bed when it gets dark and get up with the morning light - but it is a good idea to try to observe more of that rhythm in your life if you are having difficulty sleeping. Turn the lights down low in your home at night creating a quiet ambiance.

2. Blue light is worse than red light for producing melatonin. Blue light is what is emitted by our computers and laptops, so if you are working long hours on your computer, and especially late into the night, you are disrupting your natural sleep patterns. Turn the computer off earlier than you normally would and/or move away from the computer screen (if you leave your computer on overnight). Experiment and document exactly how the reduced hours on your computer affect your sleep.

3. Download the f.lux software on to your computer to reduce the bright lights it emits at night (Mac and PC compatible).

4. Use incandescent light rather than fluorescent light.

5. Walk for 40 minutes or more at least 4 times a week, preferably in the morning - to reset your rhythm and wake you up properly (particularly if you didn't sleep well the night before). It is preferred to not wear sun-block (to let the vitamin D in), and without sunglasses. The morning light will reset your rhythm for the day, allowing your body to feel tired at the end of the day, based on this rhythm. Other advantages of walking are that it is proven to relieve stress and anxiety, is a natural anti-depressant, and gives you some physical exercise and exertion which will improve your health and attitude generally. (Good exercise will help you regulate your weight which affects other sleep disorders including snoring and sleep apnea.)

6. Melatonin has temperature lowering effects. It has been shown that a normal good night's sleep is spread 6 hours before the point of your lowest body temperature, and two hours afterward. Sleep cool, rather than being too hot in bed. When your core body temperature is reduced by 0.3 °C you can fall asleep. Work with cool temperatures for your best night's sleep. Do not sleep under heavy doonas/duvets which cause overheating. Sleep temperatures over 32°C start reducing your beneficial rapid eye movement sleep - which is 5 °C cooler than normal body temperature!

7. Any stress reducing activities will improve the body's neurological messaging systems. Have a look at your relaxation times, giving yourself some creative, fun time every day. Ensure that your life is meaningful, contributory and personally rewarding.

There are many other ways, apart from the methods suggested here, to sleep better without using supplements and drugs - and we suggest you try them first. E.g. it could be that you are intolerant to a food additive or coloring, your insomnia might be a side effect of a medication you are taking, etc. Get informed from a reliable source.

We suggest trying the above solutions before supplementation as it may not be necessary.

Melatonin is used as a chronobiotic (time shifting medicine), and has been shown to help with jet lag, shift work, blind subjects, delayed sleep phase (particularly relevant to teenagers) and the elderly (who produce less as they get older). If you are going to trial this supplement, timing is important - look at 7 pm or dusk as starting times.




And of course, if you are a shift worker or have jet lag, those times may not be appropriate. According to the respected medical research publication Elsevier, no long term data exists on its use. http://www.SleeplessNoMore.com





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2012年8月30日 星期四

Fibromyalgia Pain - 11 Helpful Tips For Sleeping Better With Fibromyalgia


Do you toss and turn at night because of the pain and discomfort associated with fibromyalgia?

"People with fibromyalgia tend to have very disturbed sleep," says Doris Cope, MD, director of Pain Management at the University of Pittsburgh, School of Medicine. If you are sleeping 10 hours a night and still feeling exhausted, you are not alone. Insomnia or difficult with sleep is one of the top symptoms connected with this chronic disease. You may have trouble falling asleep, waking up frequently during the night, have trouble going back to sleep once you wake up, or wake up too early in the morning. Lack of sleep, and exhaustion can make concentrating during the day more difficult as well, resulting in what is known as fibro fog.

It can be very difficult for your body to recover from the stress of everyday living; this is especially true if you are sleep deprived. Research shows that by improving sleep patterns in both men and women who suffer with fibromyalgia, and can actually reduce their pain and discomfort. Sleep and dreaming are both important for good mental and physical health. Learning how to relax, and ease into bedtime can make for a better night's sleep, and more comfortable days filled with less pain and discomfort too!

These 11 tips can help people sleep better:

1. Soak in a soothing warm bath or hot tub in the evening.

2. Ease painful tender points with self-massage device, apply warm moist heat wraps

3. Exercise every day. Swimming, yoga and stretching exercises to relax.

4. Listen to calming music.

5. Learn to meditate - close off intrusive thoughts and tension at bedtime

6. Sleep in a darkened room, and use ear plugs (if noise is a problem)

7. Keep the room as quiet as possible (Turn on a fan or use a white-noise machine).

8. Keep the bedroom temperature comfortable not too hot or cold.

9. Avoid foods that contain caffeine such as; teas, colas, and chocolate.

10. Try natural remedies such a Valerian root, and melatonin 1 hour before bedtime

11. Go to sleep at the same time each night

Fibromyalgia Disordered sleep

Sleep deprivation can lead to "Fibro Fog", so it is important to discover ways to improve your sleep quality. Without adequate sleep your brain function will decrease; it will be more difficult to concentrate, memory function decreases, and decision-making capabilities are compromised. By following the above tips you may find that you sleep better, feel better, and think clearer as well. You can more helpful tips at Fibromyalgia Remedies.




Denise Newman is an RN who personally knows that chronic illness can be difficult to live with. Overcoming any disease process involves staying informed, doing research, and never giving up on yourself. Her website Fibromyalgia Remedies was created to help other women & men stay motivated to keep moving, keep living, and understand that their health is important, and as much as you want to hide away, it's not the answer!

Don't let the fibromyalgia pain, and fibromyalgia symptoms hold you back. You only get one life, keep moving, keep living, your worth every bit of effort it takes to be healthy!





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2012年8月25日 星期六

How Can a Melatonin Natural Sleep Aid Help You Get Better Sleep?


If you've heard of a melatonin natural sleep aid and are considering trying one to help you through some sleepless nights, then you are making a wise decision, because its natural. When you can't fall asleep or have trouble staying asleep, you sometimes need a little help and natural solutions don't come with the side effects of many prescription medications.

Other Sleep Aids

Many sleep aids can be habit forming, which means that you are no closer to curing your sleeplessness now than you were when you started taking the sleeping pills. Now, you could be reliant on them or addicted to them and if you go without them, you might find that you just don't sleep. Many contain antihistamines, which will cause you to fall asleep, but over the long term can cause you to suffer with problems such as memory loss.

You might also find that you wake up in the middle of the night or wake up feeling as if you've been drugged or you're hung over. In a way, you have been medicating yourself and you may not be sleeping as well as your body needs you to when you're taking these sleep aids, so it's a good idea to try something else.

How Can A Melatonin Sleep Aid Help?

Life is stressful and life can throw us a curve ball when we least expect it. How many nights have you stayed up late so that you could get a job done or go out with friends? Have sick kids? Yes, then you have been up late before. When you add this to stress and anxiety, which can keep your body from fully relaxing, you might find that your body's internal clock has gone a little bit off kilter. This is when a melatonin natural sleep aid can really come in handy.

See, our bodies produce melatonin, which is a natural hormone that helps us to begin to relax and get ready for sleep. It is this hormone that makes us feel sleepy and it usually starts kicking in when it gets dark outside. Sometimes, however, our bodies don't produce enough melatonin to override all the other factors in our lives. When this happens often enough, it can cause us to feel restless and suffer from sleeplessness.

When you choose to take a melatonin natural sleep aid, you are simply giving your body the boost of melatonin that it already makes so that you can fall asleep more easily and wake up feeling refreshed and rested. This sleep aid is non habit forming, since it's found in your body already and studies show that it actually helps to stimulate your body into making more melatonin over time, so your sleeplessness will truly be "just a phase" that you're going through and not a permanent condition.

If you are looking for a way to treat your sleeplessness, a melatonin natural sleep aid is worth a try. Try it and see if you don't wake up feeling fresh, alert and ready to take on the world.




Charles Moore provides information and resources on many sleep problems and treatments. A melatonin supplement, such as Melatrol natural sleep aid will help you find the rest you need. Visit 'Sleep Disorders' today, to start getting better sleep tonight. http://apneasleepdisorders.com/





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