May
15

Home remedies for treating Insomnia

By | Sleep Disorders, Tips for Sound Sleep

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Main complications of insomnia (See Wikipedia:... 

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People live increasingly hectic lives today. Between busy work schedules, long working hours, time lost commuting in heavy traffic, spending time with the family as well as on household chores, a person tends to get far too tired and stressed to sleep peacefully at night. People who lead such lifestyles often suffer from sleeplessness or insomnia.

 

Not getting enough sleep and rest eventually results in a person feeling drowsy during the day. Prolonged sleeplessness can lead to reduced focus and attention and even lapses in memory. Although there are several treatments that require people suffering from insomnia to take heavy medication, these often have several side-effects. Prolonged intake of such medication can lead a person to become dependent on them and develop an addiction. Here are some simple home-made remedies that can help you sleep better!

 

  1. Increase your consumption of fruits and vegetables as these detoxify your system and prepare your body for better sleep.
  2. Having a glass of cold or hot milk before going to bed calms your digestive system and is known to help induce sleep.
  3. It is a popular myth that reading a book before going to bed help you sleep. On the contrary, reading stimulates your mind and reduces the quality of your sleep. So avoid reading or watching television just before you sleep!
  4. Avoid taking long naps during the day. If your body is well rested during the day, you will have difficulty falling asleep at night.
  5. Don’t have high sugar or caffeine rich foods like chocolates or coffee just before going to bed. These foods increase the energy level in your body and disturb sleep.

 

Oct
16

Recipes for Busy Schedules

By | Sleepiness, Tips for Sound Sleep

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Many people think that they don’t have enough time to cook homemade meals because they have such busy schedules. Even people who work long hours at work, though, can make time to prepare simple recipes. Learning how to cook a few quick meals at home will improve your family’s health and help you save money.

Making Meals with a Crock Pot

Not all recipes require your full attention. In fact, crock pots make it possible for you to cook meals even while you’re out of the house. The concept is simple: you put your ingredients in the crock pot before leaving home in the morning, it cooks your food slowly during the day, and your meal is ready when you get home.

Some of the basic crock pot recipes include stews, soups, and chili. Just about any recipe that calls for lots of liquid can cook in a crock pot. Don’t be afraid, though, to get a little more creative with your crock pot recipes. Crock pot macaroni and cheese, for example, is an easy way to make a delicious, filling meal for your family.

Making Meals Ahead of Time

There are also plenty of recipes that you can prepare ahead of time. Setting aside a few hours during the weekend could give you plenty of time to prepare meals for the rest of the week. For instance, fresh pesto only takes a few minutes and it freezes nicely. Store the pesto in small plastic containers and keep them in the freezer. Use them as needed with fresh pasta and grated cheese. It will taste like you spent lots of time prepping your homemade meal, but in truth it takes less than ten minutes.

Using your spare time to can or freeze soup also makes it easy to feed your family even during periods when your schedule becomes hectic.

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Sep
28

Tips For Regular Sleep

By | Sleepiness, Tips for Sound Sleep

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Are you experience excessive periods of sleepiness during the day, for several days on end? It could be that you are experience a condition called excessive daytime sleepiness. Generally this condition is brought on by the lack of sleep during regular sleep times. It can also be an indication of another more serious condition. Consult a physician if you feel that your sleepiness could be more than just not getting enough sleep.

However, you may want to first try some steps to help you get the proper amount of sleep you need to avoid daytime sleepiness. Obviously the first thing is: get enough sleep. It is surprising how many people do not get enough sleep. Adults are supposed to get about eight hours of sleep per night, but very few actually do. While eight hours is the norm, you may need more or less. With a bit of experimentation, you will be able to find your optimal sleep need. Here are a few tips to help you sleep:

–Do not allow distractions. This means turn off the television, no books or other things that may make it harder to sleep.

–Try to wake up every morning at the same time. Routines will help you with your sleepiness.

–Eat at regular times. A light meal in the evening is best, as heavy meals will interfere with your sleep. Eat heavy meals earlier in the day.

–Don’t take naps in the late day. Napping during the day makes it harder to sleep at night.

–Exercise regularly. Exercising has been shown to promote better sleep. Exercise will make you tired both physically and mentally.

–Do not imbibe in a nightcap. You may think they will help, but they don’t. Alcohol is actually considered a stimulant.

–Use a relaxation ritual before bed. Relaxation and meditation may help you sleep.

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Sep
22

Foods For Getting A Good Night’s Sleep

By | Health, Tips for Sound Sleep

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Did you realize that your food and diet might be affecting your sleep? The right foods in your diet can help you sleep well and avoid daytime sleepiness. Medical professionals have said that the foods are an important part of sleep disorder treatment. They also indicated that food intolerances might come into play. Depending on the food, it can either promote sleep or inhibit it.

Good foods for promoting sleep include foods rich in chlorophyll. These included leafy green vegetables. Whole grains such as oats and whole wheat promote a calm and soothing affect that helps promote sleep. Other foods that can produce a calming effect include fruit (especially lemons and mulberries). Interestingly the spices basil and dill are also said to help promote sleep.

Sleep boosting serotonin in found carbohydrates is also recommended. Serotonin is a brain neurotransmitter that has been found to help sleep. We’ve all heard the theory that a cup of warm milk helps sleep. This is because of the tryptophan contained in milk. Tryptophan converts to seratonin within the body.

Lettuce has also been said to help with sleep. This is because lettuce contains hyoscyarnin that is an anti-cramping substance that is related to opium. So included lettuce in your dinner to help you get to sleep. Fish, poultry and legumes should also be included in a healthy sleep diet. The niacin contained in these foods also produces seratonin.

On the other hand, there are foods to avoid to achieve that good night’s sleep this includes caffeine. However, caffeine’s effects can very from person to person. Some people may not be able to tolerate the small amounts of caffeine in decaffeinated drinks or chocolate.

Alcohol also impairs sleep. Alcohol releases adrenaline into the body. It also impairs tryptophan getting to the brain. The brain needs the tryptophan to produce sleep-inducing seratonin. .

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Feb
16

White Noise Can Help You Sleep Better

By | Sleepiness, Tips for Sound Sleep

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Some people have trouble sleeping because it’s too noisy, especially if they live in a large city. Other people can’t sleep when it’s too quiet, so they end up leaving the TV or a radio on – which can be very distracting for sleep. If you need to create some noise that won’t distract you, or block out some that does, you may want to consider white noise. This is background sound that doesn’t have a pattern to it the way music or speech does. It can be ocean waves, the sound of rain, or all kinds of similar noises. That way you get sound, but you don’t get something that’s going to distract you and keep you from sleeping.

That’s important, no matter what your age, gender, occupation, or other factors. Studies have shown that people who don’t get enough sleep are at risk for more health problems than people who get the proper amount of sleep for their bodies. The quality of sleep matters, too, not just how many hours you spend slumbering between the sheets. If you’re getting eight hours but the quality is poor, you’re actually getting much less sleep than you think you are. Reevaluate what you’re doing so you can find out why you’re not sleeping well.

You may even need to talk with your doctor about a sleep aid, but that should be a last resort. With some white noise and a few relaxation techniques, as well as the elimination of distractions, you should be able to get a better sleep schedule that you can be comfortable with and that’s better for your health. Missing a night or two of good sleep isn’t going to hurt you, but a chronic, long-term sleep problem could eventually weaken your immune system and harm your health in other ways. White noise can often help you reduce your sleep problems.