The Natural Sleep Aid Blog

Adequate sleep is fundamental for the body to perform properly. The importance of quality sleep is obvious for preventing various health issues but one of the most overlooked reasons why sleep is so valuable is because it can actually slow the rate at which the body ages.

While you sleep, your body has a chance to rejuvenate itself both mentally and physically. It can speed up healing of injuries or surgeries, increase weight-loss, boost immune function, and help to manage or reduce stress. These are all things that are very taxing on the body and when sleep deprivation occurs the body begins to fall apart from the inside out.

Key hormones are released during your sleep which helps to slow the aging process and repair cell damage. Between the hours of 11 and 1am your body produces human growth hormone (HGH). Insufficient sleep inhibits the production of growth hormone which ultimately leads to physical deterioration, emotional problems, and premature aging.

About 40% of Americans do not get enough sleep each night which increases more than just health or premature aging; it can also impair brain function during the day and increase the risk of accidents. In order to prevent these problems from occurring, you should try to get about 8 hours of quality rest each night. Studies show that sleeping less than 8 hours a night can begin wreaking havoc over a period of time.  Proper sleep can boost mood, encourage weight-loss, slow the aging process, reduce the stress hormone cortisol, and help to stabilize hunger and blood sugar levels in the body.

There is some truth to the saying “get your beauty sleep” as it can really help to keep you looking beautiful longer. Things to consider during the day that will help you achieve better rest are limiting the amount of alcohol or caffeine you consume and eating a well balanced diet packed with super foods like, berries, veggies, salmon, raw almonds, oatmeal, and lean sources of protein.

Sleeping pills have become quite popular as a way to treat insomnia and other sleep disorders. Today, they are prescribed frequently by physicians as a solution to a good nights rest. But what about the long-term side affects of these drugs? For the occasional user it may not be a health threat but for the chronic user there are several things to think about before popping the next Ambien, Lunesta, Rozerem, or Sonata. The following is a list of reasons why you should limit or abstain from the use of sleeping pills.

1.    Sleeping pills are highly addictive very much in the way barbiturates are.

2.    They create a dependency much like alcohol and lower inhibitions like pain and fear.

3.    Sleeping pills can cause asphyxiation.

4.    They can create a long-term chemical dependency.

5.    They can affect short tem memory over time and reduce brain cell activity and cognitive thinking.

6.    They can create a hangover affect the following day and impair memory, judgment, and consciousness.

7.    Can cause sleep driving, anaphylaxis, facial swelling and unnecessary eating in your sleep.

8.    When mixed with other prescription drugs, supplements, or alcohol they can be a deadly concoction without warning.

Many people are becoming aware of the dangers of sleeping pills and how life threatening they are. It is actually wise not to use them if you suffer from insomnia because the side effects alone are worse than the lack of sleep itself. With more and more warnings being put out by the FDA on the use of these popular pills people are beginning to look elsewhere for a better nights sleep.

The use of alternative sleep aids or lifestyle changes can assist in a good nights rest without becoming chemically dependant on a substance.  Some healthier choices to opt for are melatonin, calcium and magnesium, or sleep formulas that contain calming herbs. Making certain lifestyle changes to reduce stress such as exercising, taking hot baths, getting massages, reading, listening to calming music, taking regular naps, and reducing alcohol and caffeine consumption can greatly impact the way you sleep at night.

If lack of sleep persists, talk to a physician who can offer alternative options. Sometimes sleeping issues can arise during various stages of life in response to stress, hormone changes, or hectic schedules. If you simply take the time to recognize this problem and make it a priority to fix, then you can achieve adequate rest.

Many women find pre-menstrual syndrome (PMS) very uncomfortable and somewhat debilitating each month. Symptoms are characterized by bloating, breast tenderness, headaches, backaches, food cravings, cramps, and unpleasant mood swings. There are certain lifestyle factors that can influence the severity or the longevity of pms such as diet, exercise, stress, or consuming too much caffeine. For women who are affected in a mild to moderate manner, there are some simple things that can help ease the discomfort commonly associated with pms.

Exercise can be very helpful when it comes to alleviating pain. Often time’s women experience severe twinges in the lower abdominal area because of uterine contractions. Moderate exercise can help relax the contractions and minimize pain. Exercise also increases endorphins that stabilize mood and well being.

Food cravings can be an issue for some women because naturally the body craves carbohydrates due to the drop in serotonin during the cycle. Serotonin is a natural feel good hormone produced by the brain that is quickly elevated when carbohydrates are consumed. Healthy options that satisfy carb cravings are oatmeal, brown rice, whole grain breads, low salted baked tortilla chips, or sweet potatoes.

Naturally the body wants to hold on to fluid a little more around this time of the month and some women find it difficult to fit into their clothes. To help decrease this affect it is important to restrict sodium content as it supports fluid retention. Foods to avoid that increase fluid retention and bloating are, caffeine, alcohol, sugar, salt and bad fats.

If you suffer from abdominal cramping, backaches, or headaches, over the counter pain relievers may be helpful. Generally if you take a low dose each day about a week prior to your cycle this can minimize the pain a great deal. Certain OTC pain relievers are formulated specifically for pms and act as an anti-inflammatory. There are also natural approaches to relieving pain such as supplementing calcium and magnesium to relax muscles and cramping and assist in proper sleep.

Many women face ungodly moods swings each month and are extra sensitive to just about everything. Engaging in calming activities like taking a hot bath, going for a massage, napping, getting proper sleep, or taking a relaxing walk can reduce stress and ease aggression or sadness.

Symptoms may vary depending on hormone levels, age, or lifestyle factors. Generally speaking, if you experience more than one of the symptoms related with pre-menstrual syndrome and if affections you from a functional standpoint of view, consult with your health care provider to see what options are best for you.

There are times when you truly feel famished because you don’t have time to eat all day and by the time dinner hour rolls around you can barely contain your hunger. Hunger can also be an issue after an intense workout at the gym or if the body is lacking certain nutrients from a restricted diet. However, there are times that hunger is not the issue and eating is used to console emotional behavior. There are several reasons for emotional eating but once this habit is established it can be very hard to break.

When food becomes a comfort it becomes an addiction. Some of the biggest reasons why people turn to food are stress, anxiety, anger, pms, depression, loneliness, an eating disorder, or to cope with the loss of a loved one whether it be death or divorce. Food is no longer looked at as nourishment for the body but rather medication to help ease emotional tension. When you begin to recognize the different triggers that send this behavior spiraling out of control you can practice alternative ways of coping. You also treat the cause of uncontrollable eating, break the vicious cycle of self abusive, reduce various health risks, and regain control of your eating habits.

 There are several steps you can take to regain control of your eating habits as well as your thought process. The most important step is to try and see what things trigger this kind of eating. Track it on paper to see if there are specific patterns that you can break. Once you are able to track what prompts your emotional eating, begin comforting yourself with something other than food such as calling a friend, listening to music, exercising, or taking a relaxing bath. It is best to eliminate all junk food in the house so there are no temptations knocking at your door. Only go to the grocery store when you are satisfied both emotionally and physically so you don’t buy the wrong things to feed this behavior. Make healthy eating a priority in your life and eat a balanced diet everyday to help decrease cravings. Once you have switched to healthier eating try to recognize the signs between true hunger and emotional hunger. When you feel the need to eat wait about 15 minutes to see if your hunger passes, if not, pick a healthy snack such as a piece of fruit or a handful of unsalted almonds. Lastly, get regular exercise and sleep because they both help the body to release key hormones that help stabilize mood and well being.

Building strong bones is critical in the prevention of one of the most common bone diseases known as osteoporosis. Osteoporosis is generally common in elderly people and is characterized by brittle bones. It is important to build strong bones at an early age in order to prevent this disease later in life. Studies show that the body begins building bone mass at a very rapid rate around the age of 10 and peaks around the age of 30. Because bones are over 90 percent calcium it is very important to sustain calcium intake at a young age and throughout adult life. Incorporating a healthy bone building routine will help in the maintenance and prevention of future damage.

Calcium is an essential mineral that is stored in your bones and prevents bone loss. It can be taken in supplement form or obtained through proper diet by eating foods such as milk, yogurt, cheese, broccoli, spinach, tofu, salmon, almonds, or brussel sprouts. The daily requirement of calcium is about 500mg for children 1-3 years of age, 800mg for children 4-8 years of age, and about 1300mg from 9 years of age and up. If calcium is taken in supplement form it is important to know that vitamin D must also be taken with it in order to transport the calcium to your bones. Vitamin D is naturally produced by the body by acquiring natural sunlight for as little as 15 minutes 3 times a week. Milk and eggs are also great sources of vitamin D or you may supplement 200 IU in pill form.

Calcium and bone loss can happen at any age. Light weight training or weight bearing exercises such as walking, jogging, biking, or even dancing can help with bone density. People that are inactive or sedentary are at higher risk for developing osteoporosis at an early age.

Getting proper sleep and eliminating stress is very important for building or maintaining good bone health. Studies show that lack of sleep and high stress increase a hormone called cortisol. When the body produces too much cortisol it inhibits the absorption of various minerals including calcium. You can reduce unwanted stress by engaging in relaxing activities and getting about 8 hours of quality sleep each night.

It is important to limit the amount of alcohol you consume because alcohol is very toxic to bone building cells. The constant consumption of alcohol can also flush important minerals out of the body because it acts as a diuretic. Limiting your intake to once or twice a week will help reduce the amount of damage to your bones.

Finally, if you are around the age of 45 or older it is important to get your bones checked properly by your physician. The most common way they can do this is by doing a bone density scan which is about a 5 minute x-ray. This test is beneficial for checking bone mass, bone density and the early or advanced signs of osteoporosis. Once you are aware of your bone health you can take the right steps through diet and exercise to help prevent or slow any future damage.

Many of us experience a plummet in energy around the mid-afternoon shortly after lunch time. It is common to feel lethargic and tired after digesting a meal, or spending hours in front of a computer screen. The question that comes to mind is will a power nap recharge you?

Research shows that your brain is very much like a machine in the sense that when it functions to the fullest of its capability, your body will not require sleep. For the most part it will tell you when it is tired and when it needs a break and in these cases taking a power nap during the day may be the answer to rejuvenation. Power napping is usually considered to be 20-30 minutes of rest. Here are some other benefits associated with regular napping.

Napping for as little as 20 minutes can increase your energy naturally and eliminate the constant reliance of caffeine and harsh stimulants.

Most people would agree that taking an afternoon nap can refresh the mind and increase alertness at work. If you break for lunch, this may be a wise way to spend it. Studies show that it can enhance learning, memory, creativity, and productivity.

The demands of each day can be overwhelming and leave you feeling exhausted and stressed out. When the body gets adequate rest it inhibits the release of the stress hormone called cortisol. Cortisol is produced during times of fight or flight responses. An overproduction of this hormone can lead to exhaustion and weight problems. Making time for a nap during the day can reduce stress and help with weight management as well.

Recharging your battery by napping can also help with motivation for exercise. One of the biggest reasons people omit this from their day is that they are simply too tired to. Napping can increase both motivation and the duration of a workout.

Sleep deprivation can be a problem for many people. If lack of sleep persists it can accumulate and increase unwanted stress and health risks. One of the best ways to combat this issue is to make up for it in increments such as power napping. Over time it will help the body catch up on lost hours of sleep.

There are countless reasons why you should make sleep a priority in your life. If you suffer from a sleep disorder you are especially at higher risk for health issues. In any case taking a nap each day can do the body good both mentally and physically.

In today’s society we are constantly pushed and pulled in every direction in order to accomplish all the demands of the day. One of the biggest sacrifices we make is lack of sleep in order to get ahead. You may think that skimping on your zzz’s is ok but it can actually affect your health in a negative manner by increasing your waistline and your weight. Studies show that there are key hormones the body releases during sleep that can be beneficial or damaging depending on how many hours of rest you get.

One of the most important hormones released between the hours of 12-2AM is Human Growth Hormone otherwise known as HGH. HGH is what we call the beauty hormone because it slows the aging process, rejuvenates the body, increases fat burning, reduces stress, and gives the body an overall sense of well being. If you are not sleeping during these hours you could be missing out on all the benefits HGH has to offer.

Ghrelin is a hormone that increases hunger and is secreted by the stomach. Lack of sleep increases this hormone and increases your blood sugar levels which trigger the need to eat. Studies show that individuals that receive 5 hours of sleep or less each night increase this hormone by as much as 15% than those that sleep an average of 8 hours. An increased amount of Ghrelin will ultimately lead to an increase in weight.

Leptin is a hormone that decreases appetite and hunger when you get proper sleep. Getting 8 hours of sleep each night helps to increase the amount of Leptin the body produces which reduces weight gain.

Whatever the demands may be, work, school, family, stress, or perhaps the love of television, get in the habit of tucking yourself in at a reasonable hour and feel the difference sleep can have on your waistline.

Narcolepsy is a very unusual sleep disorder that is characterized by random sleep attacks. This means that an individual may fall asleep at any given time of the day uncontrollably. These so called sleep attacks happen even after having a full nights rest and occur at any time of day. Falling asleep uncontrollably can affect many things such as social life, work, relationships, or school. It is considered to be a very unusual pattern and there are no specific times that these episodes take place which makes it very difficult for the person affected by it.

There are two forms of sleep that a person experiences at night. The first is called non rapid eye movement sleep (NREM) which is when there is no movement with your eyelids and the body is not in a deep slumber. This generally takes place before the second stage of sleep which is known as rapid eye movement sleep (REM). During this stage your eyelids move rapidly even though they are closed. In general this is the type of sleep that causes an individual to dream and relax their muscles.

People who suffer from narcolepsy generally don’t go through the NREM sleep stage but rather the REM stage first. Even though they are in the deep sleep stage they may be partially awake.

Because of the inability to control sudden sleep attacks, narcoleptics are prone to accidents, injuries, impaired concentration, depression, driving problems, or eating issues.

Currently, there is no cure for narcolepsy but certain lifestyle changes may help to improve the situation such as eating a healthy diet free of toxins and chemicals. It may be wise to determine if a food allergy is the cause by ruling out various food items. This can be done with the supervision of your physician. Another helpful approach may be to take scheduled naps during the day to see if it relieves some of the sudden drowsiness. Lastly, the use of conventional drugs may be helpful to some. In any case narcolepsy is a very serious sleep disorder that should be diagnosed and supervised by your physician.

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There are several ways to attempt a good nights rest. Trying various sleep aids, both natural and conventional, taking a relaxing bath, exercising later in the day, or perhaps having a glass of wine or two before bed. You may think the last alternative would be of help because of its sedating effects on the body. However, studies show that consuming alcohol close to bedtime can interfere with getting quality sleep.

If you are one of those people who enjoy a regular nightcap about an hour or so before bed, you may want to think again. Consuming alcohol one hour before bed has been shown to disrupt the second half of your sleep state. In fact, consuming alcohol even 6 hours prior to bed can still cause unwanted awakening during the night. The closer you drink alcohol to your bedtime the more you feel its effects such as increased fatigue the following day, difficulty breathing at night, decreased alertness, or a decrease in mood or depression.

Anyone who already suffers from a sleep disorder such as insomnia or sleep apnea is at a greater risk of exacerbating their condition or perhaps increasing their risk of other health related issues. Nursing mothers are sometimes advised by their physicians to have a drink to stimulate breastfeeding this may not be the best advice though because what they may not realize is this can interfere with their sleep and disrupt the sleep of their newborn infant as well. Those who suffer from alcoholism may find once they relinquish their dependence on alcohol their body may return to somewhat normal sleeping patterns or they may never experience normal sleep again. In some cases this can cause a relapse to alcoholism.

Even though drinking prior to bed may induce a faster deeper sleep, the worn off effects can actually do more harm and lead to sleep deficiency, sleep disorders, and even alcohol dependence.

Do you experience a tingling, burning, or twitching sensation in your legs and feet when you go to sleep? If so you may be suffering from a common condition called Restless Leg Syndrome otherwise known as (RLS). Some people say it feels like pins and needles or bugs crawling inside their lower limbs creating the need for constant movement. RLS can be very painful or just plain irritating preventing you from getting adequate rest each night. It usually begins to set in when you haven’t had movement for an elongated period of time such as sitting or lying down. Generally you can get relief if you stand up and move around or stretch. In any case movement helps to lessen the intensity.

Restless Leg Syndrome can develop at any age and interfere with sleep by causing the constant need for movement to help ease the tingling, burning, or aching feeling. Some researchers say that it may be hereditary and that it may be developed at birth while others believe it can be caused by an imbalance of the brain chemical dopamine which helps to control muscle movement. Stress has also been linked to this syndrome and often women that are pregnant are affected by it during pregnancy due to hormonal changes in the body.

In general, RLS is not a serious health threat but it has been linked to other health issues such as kidney failure, iron deficiency, diabetes, or alcoholism. If you have RLS it doesn’t necessarily mean you have these health issues but it is wise to seek medical attention to rule out any other possible health risks.

If RLS is something that you suffer from and you are having a difficult time falling asleep at night there are some easy solutions to relieving the problem or perhaps keeping it at bay. If you are ill from one of the medical conditions mentioned above and you are seeking medical attention, you may find that your symptoms of RLS improve when you treat the condition. If that is not the case, making some simple lifestyle adjustments can make a world of difference for a good nights sleep.

Getting regular exercise during the day may help to relieve the tingling at night and help with proper circulation in your limbs. Be careful that you don’t engage in intense exercise in the evening as this could make your condition worse. Some people have found that cutting back or completely eliminating things such as caffeine, alcohol, and even tobacco can ease the symptoms of RLS all together. These substances have been known to trigger the tingling, aching, twitching, and burning sensations that literally make you want to crawl out of your skin. Soaking in a warm bath at night or getting massages on a regular basis can help tremendously because they help with blood flow and to relax the muscles in your limbs. Another way to try and minimize the sensations is to try a natural sleep aid to help calm stress and tension in the body. You may find that taking it a couple hours before bed will reduce the need for constant movement in the legs and feet.

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