For a good night's sleep, your body needs sufficient nutrients. A number of nutrients act to relax the nervous system and can aid in promoting better sleep. Whole foods often have many of these natural sleep remedies, but supplementation is also available to help make sure that you get adequate dietary amounts.
Calcium is often referred to as nature's tranquilizer. Some people think that calcium is better absorbed during the evening, and suggest that the folk remedy of drinking milk before going to bed could be an excellent idea. Natural sources of calcium include dairy foods and green vegetables, such as spinach. Also, a spoonfull of sesame seeds contains 10 times the amount of calcium as an equivalent amount of milk.
Magnesium is required in order to absorb calcium. Most calcium supplements also include magnesium. Magnesium acts as a muscle relaxant and is vital for maintaining blood sugar and pressure levels. Dietary sources of magnesium include halibut, whole grains, spinach, seeds, bananas, avocadoes, and nuts, such as peanuts. Diabetics and people taking diuretics need to make sure they are getting sufficient magnesium, as a lot of magnesium is lost through urine. Symptoms of magnesium deficiency include muscle spasms, low appetite, and nausea.
Vitamin D is also required to support calcium absorption by the body. Dairy products are often fortified with vitamin D. Research has discovered that it is hard to get adequate vitamin D from sun exposure, particularly during the winter, so supplementation is often needed.
L-theanine is a primary component of green tea. It is an amino acid that has calming properties. R-glutamylethylamide is the whole name of this compound. Research shows that theanine can calm the brain by inducing alpha waves. Apart from its ability to calm, theanine can also help to reduce blood pressure.
5-HTP is short for L-5-hydroxlytryptophan. L-Tryptophan is one of the amino acids. This nutrient is found in high amounts in turkey and many say that it is what causes post-Thanksgiving dinner sleepiness. Some people have used tryptophan in order to help lift mood, as it is thought to aid with the serotonin mechanisms of the brain.
GABA is a neurotransmitter. It's whole name is gamma-Aminobutyric acid. It is often used to treat depression. It functions to help regulate muscle tone and nervous response.
Articles, news, research, and views on treating insomnia and other sleeping problems.
Natural remedies and cures including herbs, nutrition, alternative therapies, and holistic approaches.
Separate Beds, Bedding May Help Couples Get a Better Night's Sleep
Many couples have sleep habits which keep each other awake at night, such as snoring. The Better Sleep Council, which gets funding from the mattress industry, performed a survey of about 1,000 Americans and discoverd that about one-third reported that their partner's sleep habits had a negative effect on their sleep. However, there are a number of creative and effective solutions to these types of problems.
Snoring is a very common problem among couples, and some have found relief by using an anti-snoring pillow. Several manufacturers offer pillows which are designed to help reduce snoring by helping to keep open a sleeper's airway.
Also, it can be a good idea to use bedsheets that have a high thread count in order to maximize comfort, a mid-weight comforter to account for different temperature preferences, and beds that specifically address partners' different requirements.
That could mean using two mattresses, placed side by side. Some companies offer similar types of solutions where each person has a separate mattress and they are able to select its firmness.
Sleeping apart is often a less than ideal solution. It can contribute to a feeling of being disconnected. Getting sufficient sleep is very important, but so is maintaining the emotional connection from sleeping together. Many couples beging the night sleeping next to each other, then move away if one person starts moving, snoring, etc.
Also, things like using separate blankets and alarm clocks can help make a difference. Many copules prefer different temperatures at night and have different sleep schedules. If one person prefers to be warmer, that person can sleep with an electric blanket on their side of the bed, while the other partner can sleep cooler. If one partner sleeps later, the other person can uses a soothing alarm clock that doesn't wake the other person.
Snoring can not only disturb the other partner, also keep the snorer from getting a good night's sleep. Getting fitted with a mouthpiece designed to open the snorer's throat is a common solution.
Snoring is a very common problem among couples, and some have found relief by using an anti-snoring pillow. Several manufacturers offer pillows which are designed to help reduce snoring by helping to keep open a sleeper's airway.
Also, it can be a good idea to use bedsheets that have a high thread count in order to maximize comfort, a mid-weight comforter to account for different temperature preferences, and beds that specifically address partners' different requirements.
That could mean using two mattresses, placed side by side. Some companies offer similar types of solutions where each person has a separate mattress and they are able to select its firmness.
Sleeping apart is often a less than ideal solution. It can contribute to a feeling of being disconnected. Getting sufficient sleep is very important, but so is maintaining the emotional connection from sleeping together. Many couples beging the night sleeping next to each other, then move away if one person starts moving, snoring, etc.
Also, things like using separate blankets and alarm clocks can help make a difference. Many copules prefer different temperatures at night and have different sleep schedules. If one person prefers to be warmer, that person can sleep with an electric blanket on their side of the bed, while the other partner can sleep cooler. If one partner sleeps later, the other person can uses a soothing alarm clock that doesn't wake the other person.
Snoring can not only disturb the other partner, also keep the snorer from getting a good night's sleep. Getting fitted with a mouthpiece designed to open the snorer's throat is a common solution.
Excessive Sweating at Night - Sleep Hyperhidrosis
Sleep hyperhidrosis is defined as periods of significant sweating at night that soaks your bedding or bed clothes. It is a common occurrence that affects most people at some point.
The disorder is characterized by profuse sweating that happens while sleeping, and may not happen while awake. The heavy sweating while sleeping can cause a person to wake up due to discomfort.
Although it may be somewhat uncomfortable, night sweats are not typically a symptom of a serious medical condition. It is often brought on by something simple like being in to warm of a room, or having too many blankets.
The sympathetic nervous system regulates our sweat glands which are located all over the body. When night sweats (sleep hyperhidrosis) do happen, it is usually due to thermal (heat-related) sweating.
Excessive sleep hyperhidrosis can sometimes be caused by a chronic or febrile illness. Some patients appear healthy but may suffer from a subtle and undiagnosed autonomic disorder. This could occur at any age, but is most likely to occur in young adults. An imbalance of hormones could cause hot flashes and night sweating.
Women who are smokers experience it twice as often.
See a physician if you suffer from night sweats on a regular basis and it is interrupting your sleep. Treatment is focused on the underlying cause, once it is determined.
Occasionally, night sweats are a sign of a serious condition, like cancer — particularly lymphoma — or an infection. However, in these cases, sleep hyperhidrosis is often accompanied by a fever as well as sudden weight loss.
The disorder is characterized by profuse sweating that happens while sleeping, and may not happen while awake. The heavy sweating while sleeping can cause a person to wake up due to discomfort.
Although it may be somewhat uncomfortable, night sweats are not typically a symptom of a serious medical condition. It is often brought on by something simple like being in to warm of a room, or having too many blankets.
The sympathetic nervous system regulates our sweat glands which are located all over the body. When night sweats (sleep hyperhidrosis) do happen, it is usually due to thermal (heat-related) sweating.
Excessive sleep hyperhidrosis can sometimes be caused by a chronic or febrile illness. Some patients appear healthy but may suffer from a subtle and undiagnosed autonomic disorder. This could occur at any age, but is most likely to occur in young adults. An imbalance of hormones could cause hot flashes and night sweating.
Women who are smokers experience it twice as often.
See a physician if you suffer from night sweats on a regular basis and it is interrupting your sleep. Treatment is focused on the underlying cause, once it is determined.
Occasionally, night sweats are a sign of a serious condition, like cancer — particularly lymphoma — or an infection. However, in these cases, sleep hyperhidrosis is often accompanied by a fever as well as sudden weight loss.
Five Herbs to Help You Fall Asleep
You've no doubt seen the ads for various sleeping aids. They are advertised constantly on TV and in magazines. However, if you don't like the idea of taking a prescribed chemical to fall asleep, there are some effective, natural alternatives.
Herbs are one of the most widespread and popular alternatives to prescription sleep medications. There are various natural herbal supplements that help you relax and get a better night's sleep. Many of these treatments have not been scientifically proven to help sleep, however most of them have been used for centuries by people around the world.
Here are five of the most effective natural herbal treatments for helping you to fall, and stay, asleep:
1. German Chamomile
This is one of the most popular natural herbal sleep remedies available. Simply brew a cup of chamomile tea drink before bedtime. Also, drink it during daytime to help relax - a benefit that few prescription medications can offer.
2. Catnip
This may sound kind of unusual, but the herb that makes cats hyper can actually help people relax. It has compounds similar to those found in valerian root, another popular and effective herbal remedy for sleep. It is often brewed in a tea or ingested as a liquid extract.
3. Valerian Root
One of the most well-established and widely-used herbal sleep remedies, valerian root has actually been the subject of a number of clinical trials that have suggested that it does help people sleep better. It is avaible in a variety of forms including pill, liquid or tea.
4. Lavendar
Lavendar has powerful calming effects. It has actually been shown to lower or even reverse the effects associated with taking caffeine in some people. Lavendar is available in the form of tea or an essential oil that can be dispersed in a bath, potpourri or used for massage oil.
5. Lemon Balm
Lemon balm is popularly grown in gardens because of its pleasant lemon scent, but it can also be very effective at helping to calm the nerves. It comes as tea, in supplement capsules, and as liquid extract.
Herbs are one of the most widespread and popular alternatives to prescription sleep medications. There are various natural herbal supplements that help you relax and get a better night's sleep. Many of these treatments have not been scientifically proven to help sleep, however most of them have been used for centuries by people around the world.
Here are five of the most effective natural herbal treatments for helping you to fall, and stay, asleep:
1. German Chamomile
This is one of the most popular natural herbal sleep remedies available. Simply brew a cup of chamomile tea drink before bedtime. Also, drink it during daytime to help relax - a benefit that few prescription medications can offer.
2. Catnip
This may sound kind of unusual, but the herb that makes cats hyper can actually help people relax. It has compounds similar to those found in valerian root, another popular and effective herbal remedy for sleep. It is often brewed in a tea or ingested as a liquid extract.
3. Valerian Root
One of the most well-established and widely-used herbal sleep remedies, valerian root has actually been the subject of a number of clinical trials that have suggested that it does help people sleep better. It is avaible in a variety of forms including pill, liquid or tea.
4. Lavendar
Lavendar has powerful calming effects. It has actually been shown to lower or even reverse the effects associated with taking caffeine in some people. Lavendar is available in the form of tea or an essential oil that can be dispersed in a bath, potpourri or used for massage oil.
5. Lemon Balm
Lemon balm is popularly grown in gardens because of its pleasant lemon scent, but it can also be very effective at helping to calm the nerves. It comes as tea, in supplement capsules, and as liquid extract.
Treating Sleepwalking
Many times, it is a sleep partner who informs a sleepwalker about his or her condition. Some sleepwalkers may have the sense that they have been walking at night, but they aren't certain. Sometimes, sleepwalkers have claimed that their suspicions about sleepwalking were confirmed by the appearance of bruises on their limbs that resulted from colliding with furniture and walls.
Treating and Managing Sleepwalking
Much of the time, treating sleepwalking is not necessary, particularly if sleepwalking episodes are infrequent and cause no complications. Safety concerns are of primary importance when it comes to sleepwalkers and to those who are involved with helping to manage the condition. The following steps are usually the most recommended:
1) Sleep in a bedroom on the first floor, if possible.
2) Attach some type of alarm or a bell to the bedroom door.
3) Lock all windows and conceal them with large, heavy drapes.
4) Clear the floors of all potentially harmful objects.
5) Remove all hazardous products and any sharp or dangerous objects from the bedroom and put them in a secure location.
6) Sleep on the first floor when visiting someone else's hom and when staying at a motel or hotel.
Prescribed medication may be recommended in situations where episodes can be violent, injurious, frequent, or otherwise disruptive. Sleepwalking treatments usually consist of either a benzodiazepine, like Diazepam® or Alprazolam®, or a tricyclic anti-depressant. These medications serve to inhibit chemical processes that are connected to sleep regulation, which, depending on the individual, may or may not result in a reduction in the number of sleepwalking episodes. Biofeedback and hypnosis have also been known to be effective at treating some sleepwalking patients.
Many people who suffer from sleepwalking have claimed that the first step in being able to manageme the condition is to recognize that sleepwalking is not a sign of insanity. Since sleepwalking is a completely involuntary behavior, it separates sufferers from the majority of people and can often be wrongly associated with mental illness. As puzzling as its occurrence can be, it is not an indication of mental illness and shouldn't be treated as such.
Treating and Managing Sleepwalking
Much of the time, treating sleepwalking is not necessary, particularly if sleepwalking episodes are infrequent and cause no complications. Safety concerns are of primary importance when it comes to sleepwalkers and to those who are involved with helping to manage the condition. The following steps are usually the most recommended:
1) Sleep in a bedroom on the first floor, if possible.
2) Attach some type of alarm or a bell to the bedroom door.
3) Lock all windows and conceal them with large, heavy drapes.
4) Clear the floors of all potentially harmful objects.
5) Remove all hazardous products and any sharp or dangerous objects from the bedroom and put them in a secure location.
6) Sleep on the first floor when visiting someone else's hom and when staying at a motel or hotel.
Prescribed medication may be recommended in situations where episodes can be violent, injurious, frequent, or otherwise disruptive. Sleepwalking treatments usually consist of either a benzodiazepine, like Diazepam® or Alprazolam®, or a tricyclic anti-depressant. These medications serve to inhibit chemical processes that are connected to sleep regulation, which, depending on the individual, may or may not result in a reduction in the number of sleepwalking episodes. Biofeedback and hypnosis have also been known to be effective at treating some sleepwalking patients.
Many people who suffer from sleepwalking have claimed that the first step in being able to manageme the condition is to recognize that sleepwalking is not a sign of insanity. Since sleepwalking is a completely involuntary behavior, it separates sufferers from the majority of people and can often be wrongly associated with mental illness. As puzzling as its occurrence can be, it is not an indication of mental illness and shouldn't be treated as such.
The Effect of Exercise on Sleep
Getting regular exercise can help you get a better night's sleep and feel more refreshed throughout the day. However, the key is in what type of exercise you get as well as what time of day you do it.
Doing vigorous exercise immediately before going to bed or even within a few hours of bedtime may actually make it more difficult to fall asleep. Many people find this surprising; it's generally thought that activity before bedtime makes you feel more tired. Actually, exercising immediately before bed stimulates your heart, brain and muscles - the exact opposite of what you need before bed. Exercise also increases your body temperature, which is also not something desired before going to bed.
Getting exercise in the morning can help reduce stress and improve mood. These things can indirectly improve sleep. To achieve a direct sleep-promoting benefit from morning activity, however, you should combine it with exposure to sunlight. Being exposed to sunlight first thing in the morning, whether exercising or not, can help improve your sleep by reinforcing the body's natural circadian cycle.
Regarding having a direct effect on improving sleep, vigorous activity late in the afternoon or in the early evening seems to be the most beneficial. This is because it increases body temperature a few hours before bedtime, allowing your body to start cooling just as you're going to bed. This lowering of body temperature seems to be a trigger that aids in falling asleep.
The type of activity which is most beneficial for sleep is cardiovascular exercise - An activity which keeps your heart rate up and your muscles moving continuously for 20-30 minuts. Although resistance training, core exercise, yoga, and other types of activities have health benefits, none can match the sleep-promoting benefits of cardiovascular activity.
Try to do at least twenty minutes of cardiovascular exercise 3-4 times a week. Choose an exercise or activity that you enjoy - try to make it part of your regular routine.
Doing vigorous exercise immediately before going to bed or even within a few hours of bedtime may actually make it more difficult to fall asleep. Many people find this surprising; it's generally thought that activity before bedtime makes you feel more tired. Actually, exercising immediately before bed stimulates your heart, brain and muscles - the exact opposite of what you need before bed. Exercise also increases your body temperature, which is also not something desired before going to bed.
Getting exercise in the morning can help reduce stress and improve mood. These things can indirectly improve sleep. To achieve a direct sleep-promoting benefit from morning activity, however, you should combine it with exposure to sunlight. Being exposed to sunlight first thing in the morning, whether exercising or not, can help improve your sleep by reinforcing the body's natural circadian cycle.
Regarding having a direct effect on improving sleep, vigorous activity late in the afternoon or in the early evening seems to be the most beneficial. This is because it increases body temperature a few hours before bedtime, allowing your body to start cooling just as you're going to bed. This lowering of body temperature seems to be a trigger that aids in falling asleep.
The type of activity which is most beneficial for sleep is cardiovascular exercise - An activity which keeps your heart rate up and your muscles moving continuously for 20-30 minuts. Although resistance training, core exercise, yoga, and other types of activities have health benefits, none can match the sleep-promoting benefits of cardiovascular activity.
Try to do at least twenty minutes of cardiovascular exercise 3-4 times a week. Choose an exercise or activity that you enjoy - try to make it part of your regular routine.
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