The Natural Sleep Aid Blog

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.

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.

 

 

 

Anxiety is a disorder that affects millions of people both physically and mentally. It is generally characterized by feeling apprehensive or anxious about something and perhaps not knowing why. Some cases are mild where you may feel worried but you are able to function with everyday tasks. Other cases can be entirely debilitating and harm an individual physically. Living in a constant state of distress can affect your overall sense of well-being, sleep, work, or even relationships if not handled properly.

Anxiety is usually brought on by an increase of stress in a person’s life. It could be from a demanding job, a stressful situation at home, or a traumatic incident such as the loss of a loved one. An increase in stress can cause a person to lose the ability to cope with things properly. Another common cause is thinking or living in a negative manner. This typically begins to take its toll on a person by affecting them with anxious thinking. Those who suffer from insomnia or sleep disorders may feel apprehensive as well because lack of sleep can impair you from a mental and physical standpoint.

Some of the most common symptoms associated with high anxiety are: heart palpitations, headaches, nausea, vomiting, muscle tension, diarrhea, numbness or tingling in extremities, such as arms and legs, trouble breathing, or a sweating or flushing feeling. Anyone who experiences these symptoms for the first time may feel as though they are suffering from a heart attack or stroke and may panic and make the symptoms worse.

Generally if anxiety becomes too much of a dilemma and interferes with everyday life, this is the time to get help. Some people find when they are able to recognize the source of the stress, that they are able find healthy solutions to nip it in the bud. For those that have a harder time they may find temporary relief by refraining from certain places or situations that bring on uneasy feelings. However, this is not a solution because avoidance can actually make anxiety worse and lead to a very confined or restricted lifestyle.

So what can one do to manage or eradicate feelings of anxiety? First, learn to target what may be triggering this reaction and take time out to confront the issue. When you take the time out for yourself you are able to handle tension and stress more effectively and rationally. Do things that help to relax you such as, yoga, meditation, or listening to peaceful music. Get into the habit of getting adequate sleep and you will feel rejuvenated each day and capable of handling complicated situations better. Try to keep a positive attitude towards life and eliminate negative thinking or behavior. This may take a little time but once you put it into practice it will become second nature. Take care of yourself by staying healthy mentally and physically. This means exercising regularly and making sure proper nutrition is a priority. Finally, don’t feel to proud or reluctant to seek out professional counseling. This will teach you how to cope with difficult circumstances a little easier.

 

 

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