Tag: Sleep

Natural Therapy To Relieve Insomnia-Looking For Solutions

Not being able to fall asleep or stay asleep is incredibly frustrating. This can happen to all of us every now and then, but if it’s an ongoing problem, then it is classified as chronic insomnia. Looking for solutions to get decent rest is the goal of most people who suffer from the condition, but they don’t necessarily want to turn to drugs. That’s why natural therapy to relieve insomnia can be such a good option.

Meditation is a wonderful way to reduce insomnia. Practicing meditation or prayer during the day will help to remove stress, and will focus you on being calm. This will make it much easier for you to be in a good state of mind for falling asleep. You can also invest about 15 minutes of time meditating or praying before bedtime to achieve the same state of calmness.

Another natural therapy to relieve insomnia that a lot of people like to use is aromatherapy. Essential oils like lavender relax your mind and body and will assist in bringing about sleep. Using aromatherapy in combination with a warm bath will set the mood. You can also place a few drops of lavender oil on a cloth and put it under your pillow at night. You don’t want to use so much that the smell becomes overpowering, but rather just enough to calm you down.

What you eat and drink can have a major impact on your ability to fall asleep. Having a glass of warm milk before bed has been a home remedy for insomnia for ages. Of course you shouldn’t drink or eat dairy products if you’re lactose intolerant. Try to avoid eating a heavy meal before bedtime as your body will be working hard to digest it. Also, if there are certain foods that cause you trouble, you shouldn’t eat them. Having an alcoholic drink before bed may seem to help, but it really doesn’t. Alcohol affects your ability to stay sleeping, so do your best to not have a nightcap.

There is a natural chemical called melatonin which regulates how you sleep. Your body naturally produces it, but if it’s not producing enough you can find melatonin supplements. However, as it’s still a pill–even though it’s a natural one–you should consider it carefully before deciding to take it.

Most people would consider herbal remedies as a natural therapy to relieve insomnia, and valerian root is one that a lot of people use effectively. It seems to work by relaxing the nervous system and can produce a feeling of well-being. However, as it is an herbal supplement, you should check any medications you are on to see if they may react negatively with the valerian. Check with your doctor or pharmacist if you aren’t 100% sure. Drinking cup of herbal or chamomile tea before bed can help to soothe you as well. Being in overall good health does a lot to relieve insomnia too. You may want to kick any bad habits you have, exercise regularly and eat healthy.

How To Relieve Insomnia-Tired Of Not Sleeping

It’s hard to imagine anything more irritating than lying in bed, looking straight up at the ceiling and wondering if you will ever get to sleep. We all have a night or two like that, but when it happens on a continual basis and starts to interfere with daily life, then it becomes a serious medical condition known as chronic insomnia. The question of how to relieve insomnia can be tricky to answer, but the following information can help you to finally have a good night’s sleep.

One thing that never seems to work is telling yourself “I have to get to sleep now!” All that will do is add more stress to the situation and will actually do more to keep you awake than it will to help you doze off. Let’s be realistic here, if you could force yourself to fall asleep in this way then insomnia wouldn’t be a problem.

We just mentioned stress can keep you awake, so it’s logical that removing stress from your life will help you get to sleep. The real secret is learning how to deal with stress during the day so you won’t have to deal with it when you would rather be sleeping.

Breathing exercises will calm you down and take your focus off of the things that are bothering you. Meditation is a wonderful way to de-stress. However, the best way to reduce stress in your life is to change your mindset. That doesn’t mean you should live in a fantasy world, but it does mean you should try to put things into a healthier perspective. Sure, there will always be things that get on your nerves, but don’t let them dominate your life, and do your best to face them head on or shrug them off.

While breathing exercises are one way of how to relieve insomnia, strenuous exercise too close to bedtime can cause insomnia. However, regular exercise at the right time of day will help you to fall asleep. An exercise program will get your body into shape, and that means all parts of it will function better. You can do light exercises such as a leisurely walk or soothing yoga a few hours before bed if you like.

The food you eat and when you eat it plays a major role in how well you sleep. Try to eat several smaller meals throughout the day, and don’t eat your heaviest meal last. Your body does a lot of work to digest your food, and you don’t want it to be in high gear as you’re trying to drift off to sleep. Also, don’t use alcohol to help you sleep. While it seems like it works, that’s only an illusion, and it may actually cause sleeplessness.

Having a regular bedtime will get your body in the habit of going into “sleep mode” at the same time. Give some thought to your bedroom and do whatever you can to make it a comfortable and relaxing environment. The question of how to relieve insomnia isn’t always the easiest one to answer, but you now have several things you can do to get a good night’s sleep.

Caffeine Hypoglycemia

If you cannot make it through the day without having a shot or two of caffeine, hypoglycemia may be caused by a condition called adrenal fatigue. You may be experiencing hypoglycemia symptoms and not know why. You know you always eat when you are supposed to and do not overindulge in sweets. Still, hypoglycemia is becoming quite the problem in your life.

Investigate the possibility that you may be suffering from adrenal fatigue. Discovering that you have this disorder may be the ticket to learning how to live a stress-free life. Living a stress-free life is important for you to be able to function on a daily basis to the best of your ability. Every aspect of your life is affected when you are stressed.

Stress is one of those things that creeps up on you slowly. Then all of a sudden it has gotten a hold of you and you find yourself in trouble.

You need to determine what the major source of your stress is. Are you getting the correct amoount of sleep at night? Do you eat right? Are you exercising at least 30 minutes every day? Is your day full of negative emotions and anxiety? If you have answered yes to any of these questions then you probably need to fortify yourself by drinking caffeine several times a day.

If you cannot think clearly unless you have the caffeine hypoglycemia may be the real culprit. Instead of drinking a caffeinated beverage, or at least in addition to, try eating a healthy snack of raw veggies or a piece of fruit and maybe some yogurt in the middle of your day for a nice pick-me-up.

Hypoglycemia is a result of adrenal fatigue because the adrenal gland does not produce the correct levels of epinephrine, norepinephrine, and cortisol to aid the body in the battle against stress. Because these hormones are not at the correct levels in the body then you may find you crave sugar and sweets and even crave caffeine.

Do you eat fast or slow? If you just absolutely get so hungry you can’t hardly stand it and then when food is available you eat as if someone is going to take it away from you, you may be suffering from hypoglycemia. If you get real shaky and irritable before you eat also, you may be experiencing low blood sugar.

Pay attention to how you feel right after you eat and then an hour or two later. Does your energy crash and burn after a couple of hours? You may be short on cortisol. Not only does cortisol help you survive the stress in your life, it also helps prevent too much glucose from being absorbed by your blood cells. This is also how cortisol adds to belly fat, the glucose is not used by your blood cells and the insulin will store the excess sugar as fat and deposit that fat in your belly.

If you have adrenal fatigue then your body will experience a burst of energy followed by a lull in energy making you feel like you need to either eat again or drink something with caffeine hypoglycemia is the real culprit in this situation.

Better Your Memory by Eating Right

Leading a healthy lifestyle can cause so many benefits and that include helping you better your memory. This is a very important aspect because if you will not take certain steps in order to nurture it, you may end up with the disorders that are associated with this function of your brain. Your memory is your brain’s ability to encode information, retain and store them and recall vital data whenever needed.

Steps to Improve Memory

There are many things that you can do to help your brain perform at its best. This can be achieved by avoiding unhealthy vices like drinking too much alcoholic beverages, smoking and turning to prohibited drugs. You must learn how to control your vices if you can’t stop immediately. Exercising also helps in giving your brain good supply of oxygen. This will enhance its performance and will make you remember things easier. It is also a must to get enough rest and good amount of sleep. The way you think will be gravely affected if you are tired, especially when you only got some hours of sleep that may leave you feeling weak and you also cannot think straight.

There are exercises that you can do to help your brain improve. You can resort to various card games that promote such benefit. You should also be active in learning new things all the time even if you are already. This must not stop you to learn by reading and training. You must also engage in different physical activities that will help regulate the blood circulation on your brain. You must also learn how to control your emotions, especially the stress that you feel as a result of thinking too much about your problems. Depression causes a major impact on one’s memory as well as emotional instability.

Eating Right

You must eat right for your brain to function well. It will not help if you will be distracted by your hunger for your thoughts to come out fluently. By eating right, it means that you have to eat the kinds of foods that are healthy in proportions that will help you stay fit and vigorous. If you are into some type of diet, just be sure that you follow the recommended intake of the food that you are allowed to eat. Here are some foods that can help you achieve the goal of attaining better memory.

1. Sunflower seeds. Nuts contain healthy fats that you can incorporate on your diet. These seeds contain abundant source of Vitamin E, an antioxidant that help out in improving your memory as you grow older. Other rich sources of Vitamin E include hazelnut, spinach, kiwi, broccoli, wheat germ oil, mango and dry almond.

2. Salmon. This contains Omega-3 fatty acids that are important in developing your brain and helping it to function better. Such acids can also be found in walnut, soybean, shrimp, scallop, tofu, winter squash, flaxseed and walnut.

3. Blueberries. These are rich in phytochemical elements that can affect one’s memory in a very good way. These are also good for your overall health.

4. Lean beef. This is rich in iron that will help you boost and help better your memory if taken in moderate proportions. But make sure that you do not eat much of this because you may encounter weight problems if you do so.