The Natural Sleep Aid Blog

Chances are that when scanning radio stations in your car, you have already come across at least one station that is playing holiday music. This may be a very bittersweet experience in that the holidays are approaching and that it calls awareness to the fact that it is time to lose a few extra pounds that have managed to sneak on recently. While it is close to Thanksgiving, there is still ample time to look great in that new holiday dress. Following the listed recommendations will ensure a slimmer and sexier you in time for the holiday season.

1. Cut calories: by cutting calories by 500 a day, one can lose a pound a week. This can be achieved by simply cutting out a daily latte or rich snack. These snacks are often loaded with calories which can be devastating to a diet. If you always feel hungry, an appetite suppressant such as Hoodia Gordonii can help suppress cravings.
2. Hit the gym: adding exercise to your daily routine is a great way to reduce stress not to mention shed a few pounds. Since the weather is not as outdoor friendly in the winter as it is in the summer, since the gym is inside, there is no reason not to go.  Additionally, hitting the gym will help to build a stronger heart and body. Even the best diet pills can not provide the cardiovascular and stress reducing benefits a half hour at the gym can.
3. Get enough rest: Not getting enough sleep can actually backfire on you. Sleep deprivation is actually a reason that some people gain weight! Try taking a natural sleep aid for restless nights. Doing so will help to keep weight at bay an provide an increase in energy to check off everything on the to-do list.

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.