The Natural Sleep Aid Blog

Trying to stick with a workout routine is hard enough. Tossing in a new location, time zone, and climate makes it all that much more difficult. Sticking to a workout routine while on the road is very important, even though it may not be as long and intense as one that would be done under normal circumstances, any exercise is better than no exercise.

There are many factors that can cause stress on our body as we travel. Adjusting to a time change and new climate are starters. Also adjusting to new surroundings can be a source of stress. The best way to overcome these factors is to exercise. Keeping up with some form of exercise is the best way to keep up energy levels. Travelling can be a fun but draining experience. Packing a pair of gym shoes opens up many possibilities. Taking a walk first thing in the morning is the best way to lose weight and provides a great way to get out and see the sites.  Plus you never know where your travels will lead. You may stumble upon some great coffee shop or breath taking view.

Taking an early morning walk can also help the body adjust to the time zone and climate. Traveling over one or more time zones can mess with your body’s natural rhythm. Getting used to the time change can be made easier on the body with exposure to sunlight.

Checking out the newspaper can also be a great opportunity to experience the area like a local. For example, you may find that yoga is offered on the beach at sunrise, or nature hikes through mountain areas are offered. This is a great way to experience something new and exciting as well as eliminate stress.

In addition to exercising, eating right and getting enough sleep are equally important. It may be tempting to give in to every temptation while dining on the road. Many people have found that suppressing hunger can be safely done with hoodia extract or a diet pill.

Finally, the importance of getting enough sleep cannot be stressed enough. Because travelling can cause a lot of stress on the body, resting and relaxing are very important. Getting enough rest will help to fight off colds that may be caused from cramped airlines and other public places.

More than ten million Americans suffer from depression each year. Some may experience symptoms that last only a few days or weeks to periods of six months or more. A common occurrence is winter time depression or seasonal depression. Seasonal depression occurs in the winter time and results from the persistent gloominess that sets in with the onset of longer nights, colder weather and the confinement to indoor spaces. The mood that one feels can be directly linked to the chemistry in the brain. Any imbalance of chemicals can cause a type of any number of types of depression.

A common chemical imbalance that causes depression is the low levels of certain neurotransmitters — particularly serotonin and norepinephrine.  Due to the fact that serotonin is linked to B-complex vitamins, increasing B vitamins into the system, particularly vitamins B6 and B12 help to overcome feelings of paranoia, violence and depression.

Increasing B vitamins in the diet can help to overcome winter time depression. Besides foods that are rich in these vitamins such as eggs, bananas, liver, cheeses and wheat germ, many herbal remedies, such as St. John’s Wort, can also be beneficial. Getting outside and moving around will also help to take the mind off the fact that the weather is gloomy.

Other solutions that those who suffer from seasonal depression have found beneficial are natural sleep aids.  Depression tends to not only affect the mood; it also can disrupt sleep cycles and diet as well. With seasonal depression, it is not uncommon to sleep for countless hours or conversely, not sleep at all.

How depression effects an individual can very from case to case. Some people may lose weight as a result of not eating, while others eat excessively. Weight loss tips for those who have put on weight involve getting off the couch. Getting the blood circulating is the best way to feel good and energized.

How one sleeps can reveal a lot about who an individual is during their waking hours. Researchers who have been studying sleep patterns have been able to link personality traits to the position they sleep in at night. Each of the sleep styles is listed below and will be identified.

There are several different sleep positions that a person can fall into. The positions include: the feotus, the log, the yearner, the soldier, freefall, and starfish. Each position identifies a type of personality that reflects the type of person with whom the style matches.

The Feotus

The feotus position is the most popular position, especially among women. As the name suggests, this style resembles the fetal position in which one lies to one side. One arm is usually under the head and the other in front.  People who this style relates to are often shy when first meeting somebody. They tend to be tough on the outside, but deep down have a caring heart.

The Log

Someone who may be referred to as a log sleeps on their side with both arms to their sides. These people are very social and trusting in nature.

The Yearner

Open-minded yet cynical, these people sleep on their side with both arms in front of their body.

The Solider

Similar to standing at attention, soldier sleepers sleep on their back with an arm at each side. These people could be called perfectionists and like little fuss. They are often very quiet.

The Freefall

These people sleep on their stomach with the head to one side. Their arms are wrapped around their pillow. Freefall people are very friendly and do not respond to criticism very well.

The Starfish

Starfish are always ready to listen and do not like to be the center of attention. They sleep on their back with their arms behind their pillow.

No matter how you sleep, because sleep deprivation and reaction time are related, it is important to get enough rest each night. Besides helping one to stay focused and on top of their game, getting enough sleep can help one lose weight as it keep appetite suppressing hormones at proper levels. For people who have trouble falling asleep at night, doing an online herbal remedies advice search can offer helpful suggestions.

While we all suffer from a restless night of sleep now and again, insomnia is a condition that people suffer from when they do not get enough sleep, or have difficulty staying asleep over a long period of time. Since sleep is a vital function to maintain health both mentally and physically, those who suffer from insomnia need to seek treatment for their condition. As studies indicate sleep deprivation and reaction time are related, therefore depriving the body of rest can be harmful to oneself and others.

There are two types of insomnia: acute and chronic. Each of these types will be explored in the following paragraphs.

Acute insomnia is when an individual suffers from insomnia over a short period of time. These symptoms can occur for a variety of reasons of which include stress, diet, depression, medication or change in daily routine. Chronic insomnia on the other hand is when sleepless symptoms occur over long periods of time.

There methods that can help combat against insomnia, these include natural sleep aids. Natural sleep aids do not contain any addictive ingredients that can disrupt other body functions or lead to dependency.

Adopting better bed time habits can also alleviate the symptoms of insomnia. Creating a cool and comfortable environment that promotes sleep is vital to getting the best sleep possible. Additionally,  turning to herbal remedies , such as lavender can help induce a peaceful and complete sleep.

Extreme cases of insomnia may require the participation in a sleep study as the cause of insomnia may be related to other medical conditions.

Are those nights of restless tossing and turning becoming more and more frequent? Everyone has nights when they just can’t seem to get to sleep; stresses from work, kids and life in general can leave you with sleep deprivation.  The average human being will spend one third of their life sleeping and that should be a time of recovery and relaxation. Unfortunately, that is not the case for most adults and we turn to medicinal sleep aides as a way to get more restful sleep. (more…)

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 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.