The Natural Sleep Aid Blog

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.

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.

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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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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I’m sure many of you are familiar with the sleep disorder insomnia and probably have faced it at one point in your life.  Insomnia can be brief or extended periods of time in which you are unable to fall or stay asleep.  Millions of Americans suffer from this condition and often find that their health starts to deteriorate when left untreated.  The amount of sleep an individual needs varies from person to person but on average is about 8 hours each night. 

The most common reasons one can suffer from this disorder are poor health or increased stress.  If not acknowledged and dealt with properly many problems begin to arise such as lack of energy, work or relationship issues, a decline in health, increased stress levels, or the likelihood of an accident.  Sleep is not an option for the body, it is absolutely vital.  Not treating this disorder can become very dangerous to your health.

There are many methods of approaching insomnia and some that make the situation worse such as habit forming drugs.  They may help you fall asleep but without them the body begins to rely solely on the drug in order for the natural sleep cycle to take place.  Sleeping pills can be very addictive and can disrupt other things in the body in the process of trying to treat the condition.  However, more and more people are turning to healthier alternatives to get the rest they desire each night. 

Natural remedies are becoming well-liked because many people are getting the relief they need to establish proper sleeping habits.  Some of the more universal solutions are an assortment of herbs that may be taken in pill or tea form shortly before bed.  Beginning an exercise program helps with total mind and body rejuvenation and people find when they are active during the day it helps to wind them down at night.  Decreasing the amount of caffeine in your diet is sometimes the last thing we become conscious of when it comes to treating insomnia, switching to decaffeinated beverages can be beneficial to the quality of your rest.

Lastly, my favorite alternative is a natural formula that I have found works wonders called Liporid Pm.  It gently winds the body down and gives you a feeling of tranquility while you sleep.  This is the perfect formula of vitamins, minerals and herbs to help facilitate sleep and it helps to increase metabolism and fat reduction in the process.  Many people have had great success with it and are pleasantly surprised when they shed unwanted pounds.  As with most alternative treatments, Liporid Pm is non-habit forming and can be used for as long as you like.

Without proper sleep we are unable to perform to the best of our ability.  Recognizing the source of insomnia is just as imperative as treating it.  If you know what is causing your lack of sleep do what you can to resolve it immediately.