Anxiety – Fighting the Effects of Insomnia

One of the more disheartening aspects of generalized anxiety can be loss of sleep. The lack of quality sleep is not only a strain on our everyday lives, it can also contribute to the anxiety problem as a whole. So, here are some tips that can help you break the insomnia cycle.

For starters, begin each evening without the presumption that you are going to sleep that night. That may seem like you're putting yourself in the wrong head-space before the game, but, in fact, by doing this you are removing the pressure put on yourself to get the sleep that you crave so much. If you go into the situation with the mindset that sleep is a bonus, then you are less likely to be anxious about the idea of ​​not sleeping. After all, if it's been an ongoing problem, another sleepless night will not be anything you're unfamiliar with. You do not want to try to force sleep.

Generally speaking there are two main reasons why people experience loss of sleep at night (other than the loud neighbors or snoring spouses, of course). Basically there is physical discomfort, and worry (or least the inability to stop thinking about … stuff). Our main focus here is the latter. No matter what is going through your mind as you try to sleep, soon the main issue is the frustration and anxiety experienced because of the lack of sleep.

One way to combat the issue of your racing mind is to simply give yourself a good physical workout relatively close to bedtime (I know … the last thing you want to hear). Circumstances permitting, an outdoor workout is even better. Of course, some of us have physical limitations that will hinder our ability to do this, but the more physical activity the better. If you're just plain beat, your body's exhaustion will likely win out over your brain's patience to stay awake.

Something else that is helpful is avoiding things like caffeine, nicotine, and even alcohol several hours before going to bed. I know, caffeine and nicotine maybe, but alcohol? To be sure, alcohol can help you get to sleep, but it often causes sleep issues after a few hours. There's nothing like waking up at 3:30 AM to use the restroom only to get back in bed and watch three more hours pass on the clock as you obsess about your inability to fall back sleep.

Also, do not be afraid to keep a log or at least a notepad by the bed to jot down your thoughts, feelings, and ideas as they go through your head. If your mind is crammed with angry thoughts and worries, it's good to get them out. By writing them down you accomplish a couple things. One, you simply release them from your brain. Two, you put your mind at ease because you know something that you may find pressing or urgent will be remembered the next morning, therefore releasing your brain from the responsibility of focusing on it when you should be sleeping.

Another good one is to try to stay awake. As you do, recall times when you simply had to stay wake and alert. It probably will not take much to bring back those memories and feelings of desperation to sleep. As you recall these times, imagine how fatigued your body felt, how heavy your eyes felt, and how all you could think of was getting into bed. You might even try telling yourself, mentally, that you need to get up right now and exercise or clean the kitchen. This can often do wonders in adjusting one's attitude about how comfy that bed really is.

Now, you might be saying “why not take a sleeping pill?” Well, that might work for you for a while, but at what point do you say “Dang, I can not sleep without these darned pills!” and start looking for permanent solutions?

Overall, the main point in combating insomnia caused by generalized anxiety is to not fight it. The more you struggle against it, the more anxious you become. Turn the tables on your own unruly mind and be free to be free.

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How to Help Your Spouse to Stop Snoring

Many times someone snoring in your bed may be the reason to why you are unable to get a good night's sleep. Loud sound being emitted by your spouse as you sleep could be very disturbing and may keep you up all night. At such times you must help your spouse in getting rid of their habits rather than during a blind eye to it all.

First thing to do is monitor your spouses' habits. Snoring could be due to the build up of excess mucus that may lead to restricted air passage. At such times you must try to rid the causes of this excess mucus. Check your spouses eating habits. Do not allow him or her to consume dairy products specifically yogurt after sun down. Yogurt could have the reason why they have elevated mucus build up in their paths.

If your spouse is a regular drinker of smoker, try to urge them to cut down on their consumption. Cigarettes tend to irritate the mucus lining in their throats and that could be a reason for the snoring as well.

Alternately try to figure out if the snoring is occurring due to weak throat muscles. When you sleep the muscles in the throat hold up the esophagus and the air canal. However weak muscles do not allow that to happen and the throat tends to collapse and restricts the passing of air. At such times you must help them exercise their throats muscles. There are many exercises which are very simple and can be done through out the day even while at work. Stronger throat muscles will hold up the throat in a better manner and curb the snoring.

If none of these methods help out, you must make sure that you take your spouse to a clinic for a clinical sleep study. Your spouse may be suffering from sleep apnea and you may need to get him more help. People who have sleep apnea are unable to sleep well and keep awaking every few minutes. That is not good even for the patient himself. One can only determine this at a clinic. You can also find out which stage your spouse is at. They may require taking help from a machine or even wearing a mask while sleeping. However this will help them and also help you to sleep better and have a healthier and happier life!

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How Reducing Stress Can Help Get a Good Night’s Sleep

Getting a good night's sleep is important, as it can help to improve the overall health of the body. It can also increase energy levels and reduce the effects of aging. Reducing stress is one way to improve sleep, as it is one of the leading hindrances to getting a good night's sleep. Not only does stress contribute to poor sleeping, but it can also cause other health problems that can potentially interfere with sleeping.

There are different types of stress that can interfere with sleeping such as mental stress that is due to anxiety, fear, anger or other pent-up emotions. Stress can also occur due to a physical illness. In turn, the pain or discomfort that is associated with the illness can contribute to problems with sleeping.

Relaxing the Mind

Stress is one of the largest reasons why the mind is unable to relax, as the thoughts, worries and emotions keep surfacing and awakening the mind. Not being able to sleep can add to the stress as well. Thus finding ways to relax the mind before bedtime can help in decreasing mental stress, as it allows the mind to ease into a peaceful state in which it can rest easily.

Reduce Nightmares

When the body or mind is stressed, nightmares are more likely to occur, which can often interrupt the sleep cycle. In some cases the individual might be able to return to sleep immediately, but in some cases, it can keep them up for hours.

Stress Can Lead To Alcohol Consumption

Some individuals turn to alcohol when they are stressed, as it helps to calm them down and forget about their problems momentarily. Alcohol can also help the individual to fall sleep in cases when that is a problem. However, alcohol can disrupt the sleep cycle by waking the individual later on in the night. Therefore, it is important to reduce the stress levels before turning to alcohol.

Stress Can Lead to Overeating and Obesity

Stress alone can cause an imbalance in the hormones, which often also causes some individuals to consume excess amounts of foods. For many these are comfort foods, which temporarily numb the emotions. They include foods such as chocolate, greasy foods, sugary foods and even breads. However, eating excess amounts of unhealthy foods can lead to poor digestion and other health problems that can interfere with a good night's sleep.

So the bottom line is to reduce stress whenever possible in order to enjoy a good night's sleep every night.

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Ways to Improve Your Sleep

At night when the body sleeps, it heals itself from the daily stressors and cellular damage that occurred within the body during the day. Therefore, it is important that you find ways to improve your sleep if you are not sleeping well, so that your body can heal itself each night for optimum health.

There are many things that you can do such as avoiding caffeine, exercising later in the day, heavy meals before bedtime, and eating plenty of fruits and vegetables. Some remedies work better for some than others, and so you might have to experiment to see which ones work best for you.

Eliminate, or Reduce Caffeine

Excess amounts of caffeine, or taking it too late in the afternoon can hinder the body's ability to fall into a peaceful sleep at night. The best thing to do is cut it out alike. But, if that is not feasible, then enjoy a cup or two in the morning, and in the afternoon, switch to a black tea. Then in the evening, switch to herbal teas, which generally do not contain caffeine, and that they are safe to take late in the evening. In addition, herbal teas also have a relaxing effect on the body, which can help you to naturally fall sleep.

Avoid Physical Exercise Before Bed

Physical exercise in the morning or even in the early afternoon are great ways to naturally tire the body for improved sleep. But, exercise too late in the afternoon or in the evening can stimulate the mind and body, which often requires additional time to unwind before one can fall sleep.

Avoid Mental Stimulation Before Bedtime

Mental stimulation, such as reading a book, watching television or talking to friends on the phone can interfere with the mind being able to relax and fall sleep. Just as the body needs time to unwind and relax, the mind also needs time to unwind before it can fall sleep.

Avoid Heavy Meals

Avoiding heavy meals before bedtime is another way to improve your sleep. Not only will the foods have time to digest so that you can lie down comfortably, but once sleep, the body will not have to focus on digestion, but rather it can focus on healing the body.

Eat Plenty of Fruits and Vegetables

Fruits and vegetables can also help to improve your sleep at night, as they can help to eliminate toxins from your body that interfere with sleep. They are easy to digest, which means that they are easier for the digestive system, so allowing for an improved sleep.

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Have a Good Night’s Sleep by Using a Gel Pillow

Many people these days spend on many things that are essential for living and many times for things that are not very important. However, if there are a couple of things that you should invest on, sleep should be at the top of that list. Many people take this one thing for granted. They think that sleeping is sometimes a waste of time but those that have studied this would politely disagree. Sleep is very important in our daily lives. It is one of the basic functions that is required of us. Having sleep disorders can actually wreck havoc in our lives and this is not a pretty sight to see.

Sleeping helps rejuvenate or bodies. During the day, we spend a lot of energy doing our daily routines and we need to lower down that energy that we spend. It also allows our brains to process everything that has happened to us during the day. If we do not sleep for a day, this may not cause too much of a problem but if it becomes a habit, then you will begin to notice that things are not as it was before. Your reflexes become slower and this is one of the major causes of driving accidents. You would want to avoid this coming to you and that is why you need to invest in good sleep. One way of doing exactly just that is by getting a gel pillow for yourself.

Yes, ordinary pillows can sometimes do the job because you think that you will just lie down and then you will be able to sleep. However, sleep is totally far from having a good sleep. This means that you will actually wake up feeling rejuvenated and feeling as wonderful like you have never felt before. If you compare this with down pillows, you will notice that they are both soft but then the gel pillow offers that support that the down does not have. You may opt for the cheaper ones but the goal here is that you should be investing in good sleep and these gel pillows will give you exactly just that.

Another reason why you should be choosing this kind is that it does not shift its content to one side. Others do this as time passes by but with this, you do not have to worry about that. There is no need to shift it in place every single morning and that is a great advantage for you. You do not have to buy new ones often because the quality that you got is excellent. Even if the gel pillow is a little bit more expensive than the ordinary ones, in the long run, you will find out that it has actually saved you money because you do not get to change it again and again in just a short time unlike the ordinary ones that you are used to buying.

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Making Things A Lot Easier With CPAP Supplies

CPAP gear are designed to provide the needs of people with sleeping disorders like sleep apnea. Just what a CPAP product does is essentially deliver fresh air to patients who are incapable of maintaining their own respiratory cycle when sleep. Sleep apnea could be fatal if there are no CPAP products available.

Considering that sleep apnea accidents have amplified, so has the need for CPAP items. The interest in these kinds of materials has exploded in the last years and many innovative developments have already been integrated to keep it up to date with the unique variations of sleep apnea.

The great advantageous point about CPAP devices and products in recent times is the fact that virtually any consumer of this kind of unit has the flexibility to choose the components and settings which they will need, making the product versatile in any situation. Many of these items you can transform are batteries, air filtration systems, and the humidifier.

For individuals that are normally constantly on the move, a lightweight version is available which they can transport with ease on a trip. Needless to say although holding the weight down, performance is often maintained for the needs of the patients. Since it is a flexible item of gear, you do not have to confine yourself to the elements that came with the package, it is possible to always search for CPAP supplies and purchase new parts for easy enhancements.

Comfort and ease will be the privileged priority of CPAP products though of course, health needs is considered first. Makers produce equipment and add-ons which could really successfully sustain people with problematic conditions and also at the same time, be pleased with the use of it. User friendly components, comfort factors like straps that are adjustable, cozy surfaces of masks as well as others. Quality is never a matter, these systems and CPAP materials are made with the optimal intention for a far more successful treatment of sleep apnea as well as other conditions.

These components and gadgets are now made widely available for anyone in the world. The most effective source for looking at CPAP supplies is the internet; you'll be able to canvass price ranges, discounts and bargains to spend less for these items. However, make sure that you obtain a clinical professional approval just before purchasing one, as quite a few of these CPAP supplies are often bought with prescription.

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How to Stop Snoring Naturally With 4 Easy Steps

More than 20 million Americans have issues with snoring. A whole lot more around the world are having a bad time with this seemingly uncontrollable condition. Snoring is a condition that occurs when the upper airways are blocked or constricted either by the muscles of the throat or by mucus from allergens. Snoring is synonymous with apnea only that the latter is more severe. While snoring is mostly found in overweight people, apnea is peculiar to people of all body sizes and it has nothing to do with how overweight a person is.

If you are snoring heavily, the first thing to do before looking for how to stop snoring naturally is to visit a doctor who will have you checked up. This is because snoring and apnea do not look so different but they are. Beside, the dangers attached to sleep apnea are way to gross to be overlooked. Snoring brings with it a whole lot of embarrassment mostly and at times, serious losses.

Once I heard of a couple broke up because of snoring. The lady, who was not able to able to bear the endless sleepless nights had to quit. Your relationship is probably on the verge of breaking down because you snore or your roommates are making jest of you because of this. Whatever the case is, you should know that snoring can be stopped.

It really will not cost you a fortune to stop snoring. If you can afford the expensive stop snoring products, you can go for it but not having enough money is not the reason why you should be snoring. In this article, we are going to look at how to stop snoring naturally together with the hope that you will get off reading this article, ready to kill that snore and take your life back.

1. Eat about 3 to 4 hours before bedtime – Eating close to bedtime means that digestion would be incomplete by the time you lie down to sleep. The pressure from the not fully digested food will put pressure on the diaphragm which simultaneously puts pressure on the upper airways. This will make you snore uncontrollably. However, if you eat about 3 hours before bedtime, food would have been well digested before you lie down to sleep.

2. Avoid drinking alcohol before bedtime – Alcohol, just in case you do not know, is a depressant. A depressant causes relaxation of the muscles. The muscles of your upper airways must not be too relaxed or you will snore heavily. Therefore, avoid taking alcohol before sleep.

3. Sleep on your side or face down – Sleeping on your back will make you snore. It will cause the lower jaw to fall back and down and this will put pressure on the airways. Although this may be hard if you are not used to it, but you have got to try. There are even devices that can be worn around the waist that will keep you on your side. If you can not manage that, you can sleep face down although this is not recommended for many reasons.

4. Get rid of excess weight – Most overweight people snore. Who knows, maybe simply by getting rid of all that excess weight, you might be able stop snoring naturally. So get involved in some exercises. It will not only make you healthy and shapely, you will also stop snoring.

The above provides you four tips on how to stop snoring naturally. It will cost you nothing but discipline and a conscious adjustment of your lifestyle. If you really are tired of all the embarrassments, then you should be able to do see this through to success.

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Top 5 Tips for Getting to Sleep – What You Need to Know to Find Sleep Tonight

There are as many tips for getting to sleep as there are different personalities in the world. And like the many different diets in the world, you need to find the diet or sleep recipe that's perfect for you. Below, you'll find 5 of the best tips for getting to sleep. Test out which ones work for you.

Top 5 Tips for Getting to Sleep Tonight

REGULATE YOUR BEDROOM TEMPERATURE – You do not want it too cold and you do not want it too hot but cooler is better than warmer. Although no one can agree on the perfect bedroom temperature required to promote good sleep, is ranges between 12 and 24 degrees Celsius (54-75 degrees Fahrenheit). The reason this temperature varies so much is that it changes from person to person and from situation to situation. Things like your clothing and bedding materials play a big role in finding your ideal temperature.

STOP THE NOISE – Noises do not have to be that loud to keep us awake. The neighbor's stereo, a dripping tap or the sounds of traffic outside your window can all be working for the dream thief. If you live in an area that has a lot of outside noise, try to block it out with 'white noise'. Something like a fan or air conditioner, in addition to helping in your sleep by controlling the temperature, can also aid in your sleep by masking outside noises and working as a sort of musical therapy.

If you find that you can not sleep with a fan or the air conditioner on, try buying earplugs which are inexpensive and work wonders for many people.

EXERCISE – Probably one of the best known and under-used tips for getting to sleep is exercise. Exercise helps tremendously for people suffering from lack of sleep – though, there are rules to be followed. Although exercising daily will definitely make you sleepy, when you exercise is as important as if you exercise. Exercising causes a release of endorphins which are responsible for your happy time as well as helping you relax when you get down to the business of getting to sleep.

GET SUNLIGHT – Sunlight is the key that resets your circadian rhythm and the key to your sleep. Sleep experts agree that at least 30 minutes of direct exposure to sunlight is not only healthy for your over-all well-being but it also helps make you feel tired, easing the transition to sleep. If there's no sunlight available to you, try to wake up to very bright lights in the morning. Depending on the light, this should help reset your circadian rhythm, and aid in getting rest. Sunlight's the best, but if it's not available, get as much light as you can entering your brain through your retina.

DEVELOP A BEDTIME ROUTINE – Bedtime routines can go a long way towards achieving a good night's sleep. If you commit to making a consistent effort to relax and unwind at the end of the day, sleep will come easier and you will sleep more restfully throughout the night. A tranquil bedtime routine sends a strong signal to the brain that its time to let go of all the day's activities and rest for the night. Stress wreaks havoc on your sleeping but if you develop a nightly routine, you'll be able to break the connection between your daytime stressors and your sleep time. This routine or bedtime ritual, if you will, can be as short as 10 minutes or as long as 45 minutes to an hour. Your routine can be as simple as sitting and emptying your mind, or can be a little more intense involving things like brushing your teeth, cleaning your face, putting on nighttime lotions etc.

There are, of course, many other things you can do to get a better night's sleep including quitting smoking, watching your diet, clearing your mind before bed and trying herbal sleep remedies, to name a few. However, starting out with the above 5 tips for getting to sleep, you should be well on your way to finding quality sleep as early as tonight.

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Tips to Fall Asleep: 3 Tips You Can Use to Get to Sleep Tonight

Nothing can be more frustrating than not sleeping well night after night. A continuous lack of sleep literally is enough to drive someone crazy. But by following the 3 tips to fall sleep below, you'll be well on your way to dreamland.

Top 3 Tips to Fall Asleep Fast

1. WRITE YOUR THOUGHTS DOWN BEFORE BED – Since rampant conscious thoughts at bedtime can destroy your chances of a good night's sleep, you may want to try getting rid of all those nagging thoughts before your head hits the pillow. Taking the time to start a 'before bed' journal can be very helpful in clearing your mind of all the day's activities. This way, you are (mentally, at least) able to get rid of all the stresses of the day by putting them to paper. This will set your mind at ease as you'll know that there's nothing important to remember as you just wrote it all down. You can set this up in a “to-do” list style or you can simply write whatever's on your mind.

Writing down all the important items from the day will help you give yourself permission to go to bed and not to have to think about anything anymore. This way, you'll make sleep a priority, as you put away your to do list and let your mind focus on the images of dream land rather than that sales report due on Monday.

2. NO BRIGHT LIGHTS – If you're having trouble sleeping, it may be helpful to install dimmer switches through your house. That way, you can set them to maximum brightness in the morning and dim them in the evening. We've already learned that light affects your circadian rhythm and therefore your sleep-wake cycle. So the object is to get as much light (natural if possible) during the day and less in the evening before bed. Light, being the most powerful regulator of our biological clock, needs to be regulated in order to maintain a healthy sleep schedule. If your personal sleep schedule is not in tune with the rising of the sun (ie you get up later in the day and go to bed later at night than 'normal' people), you may want to invest in light blocking curtains if sunlight is disturbing your sleep in the morning.

If you find yourself waking earlier in the morning than you'd like, increase the amount of bright light you take in during the evening. If you happen to wake up in the middle of the night, make sure you avoid bright lights, like say, when you are going to the bathroom. Use just enough light to see what you're doing.

3. MAKE YOUR BEDROOM MORE SLEEP-FRIENDLY – The first thing you need to change is how you perceive your bedroom. If you spend any amount of time at all frustrated with not being able to sleep, you may be associating those ill feelings with the bedroom. This will cause you anxiety about going to bed and will disrupt your sleep while in bed.

With sleep, it's really not the number of hours that you sleep, its how effective or how much quality sleep you get. Many people survive well well on 4 hours of sleep per night. But that's 4 hours of quality sleep. Do whatever you can to create a comfortable sleep environment. Whether that's using air conditioning, extra blankets or pillows, a heated blanket, heated lavender stuffed pets, blinds, curtains or earplugs, you need to find the ideal combination for yourself.

Sometimes rearranging your bedroom or a simple re-decorating can jar your associated feelings of angst and be enough to allow your mind to re-associate the bedroom with dreamy bliss.

In order to sleep, we need to be tired. Once we're tired, we need meaningless silence. The type of silence that is not just the absence of noise, because we can all sleep through a boring class or speech, but the absence of worthy noise. When the outside world ceases to be attractive to us and the ensuing silence becomes meaningless; and you've followed the above 3 tips to fall sleep, that's when you'll find it.

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The Importance of Sleep – What Sleep Does and Why We Need It

The importance of sleep can not be overstated. To attest to that fact, think about the last time you did not get a good night's sleep. How did you feel and function the next day? You were likely irritable, depressed, groggy, tired, unable to think clearly and emotionally unbalanced. These, any many more symptoms can be the sign that you're not getting enough quality sleep each night.

Although most everyone will agree that sleep is important, getting experts to agree on exactly what sleep does is a different matter. Since we do not fully understand sleep yet, there's no consensus on all the different effects of sleep nor exactly what benefits we derive from it. That being said, however, there is a general consensus that quality sleep positively affects the following areas:

Sleep is said to reverse and / or restore biochemical and physiological processes that get worn down during our waking hours. While sleeping, the body produces extra protein molecules that aid in the restoration process of cells that were damaged by the sun, pollutants, stress etc. It's also thought that sleep restores neurons and increases production of brain proteins and certain hormones. Thinking about the importance of sleep in our own lives, this makes sense when you realize how detrimental, psychologically and behavively, a lack of sleep can be.

While you're sleeping, your brain is functioning, but on a subconscious level. Because your brain is not consciously thinking about anything, your mind takes some time off from all the day-to-day life stresses (in healthy sleepers). Also, the regulating of blood pressure and cholesterol levels during sleep should help improve your anxiety levels during the day.

Two of the hormones that are regulated during sleep are the hormones ghrelin and leptin, which play a role in how hungry or full we feel throughout the day. This is why some people who are sleep deprived may gain weight, as they constantly feel hungry.

The importance of sleep to your memory is that it gives your brain time to run through the events of the day and file them away for future retrieval. Your brain processes, subconsciously (it's when its conscious it becomes a problem), all the information gathered from the day. This 'filing away' of the days events, helps clear the slate for a new beginning the next day, making it easier for information retrieval in the future.

If you're going to want to be productive, have ample energy, be mentally alert and emotionally balanced all day long, you're going to need to get quality sleep. A general consensus among sleep researchers regarding the importance of sleep is that it aids in regulating hormone levels, metabolism and blood pressure, as well as for overall health and mood.

There's no worse way of finding out the importance of sleep than by not getting enough each night.

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The Top 3 Herbal Sleep Aids Plus the Secret Sleep Hormone

There are an assortment of different herbal sleep aids on the market that claim to have a positive effect on your sleep. Although many of them have been shown to aid in the sunset of sleep, there are typically 3 that stand out among the rest.

And, if you have not heard of the sleep hormone, Melatonin, you'll want to continue reading to find out how that could solve your sleepless nights.

Top 3 Herbal Sleep Aids

  1. HOPS – hops are the flowers of the Humulus Lupulus, which is a flowering vine that can be found in North America, Asia and Europe. Traditionally brewed in a tea, hops have been used throughout the ages because of their sleep promotion and stress-reducing qualities. Similar to chamomile or lavender flowers, steep 1oz of the flower in a glass of boiling water and drink one hour before bedtime.
  2. CHAMOMILE – the flavonoid component of this daisy-like plant, Chrysin, is thought to be its sleep promoting ingredient. As with hops, chamomile as well has been used for centuries as both a stress-reliever and sleep aid. Similar to many herbal sleep aids, the easiest way to take Chamomile is to boil it up in a cup of tea to drink before bedtime. And you can always add honey if you prefer your tea a bit sweeter.
  3. LAVENDER – due to its wonderfully aromatic scent, lavender seeds and flowers are a welcome and effective sleep promoter. Boil a cup of lavender flower tea, or try placing lavender flowers or a couple drops of lavender oil on your pillowcase or bed sheets to help you ease into sleep.

If you're looking for a power-packed herbal sleep aid, try mixing hops in a tea with Valerian root and Chamomile to create a natural sleep sedative without the grogginess you get from prescription sleep medications.

MELATONIN: The Secret Sleep Hormone

Although it's not a herbal sleep aid, it is a natural sleep aid. Melatonin is a naturally occurring hormone produced by the pineal gland, located in the center of the brain. This hormone helps us fall sleep so it makes sense that additional supplements of melatonin may help in finding that ever-elusive slumber.

Melatonin chemically causes drowsiness and lowers your body temperature, and the melatonin signal is also part of the system your body uses to regulate your sleep-wake cycle.

Production of melatonin occurs during darkness, giving it the nickname “hormone of darkness”. High doses of melatonin have been shown to increase a person's REM sleep time and dream activity throughout the night.

Meant to be taken 30 to 90 minutes before hitting the sheets, it acts as a mild hypnotic, causing melatonin levels in your blood to rise before your brains own production accomplishes it.

If you have difficulties sleeping, the above natural sleep remedies can have a very positive effect on both how fast you get to sleep as well as how much quality sleep you get. If the first 3 herbal sleep aids do not work for you, melatonin tablets may be just the thing.

As always before trying any herbal sleep aids, you should contact your doctor to ensure that they will not interfere with any other medications you're on or conditions you may have.

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How to Live With a Bad Snorer

You are not alone if you live with a bad snorer, as there are over 15 million people with snoring problems in the UK. And it is just that, a problem. Many snorers think it is normal and some people do and some people do not. But the fact is if you snore you have a sleep disorder which can have serious medical and social consequences. When someone snores it means they have a certain degree of upper airway obstruction.

As the person falls sleep the muscles relax and your tongue falls to the back of the mouth which further narrows the airway. Living with and sleeping next to someone who snores regularly can be quite stressful and taxing. We all need a good night's sleep to recharge for the next day. Without a good night sleep the following day can be very tricky to get through. So what can be done?

There are some general life style changes you can make which should be tried first. If you a few pounds overweight you should try to lose it. You will not only feel great for losing the weight, your snoring could stop giving you and your partner a real new lease of life. Avoid dairy products as they can cause a build up of mucus at the back of the throat making you snore. If you smoke this is a no as smoking is seen as big contributor to the snoring. Eating large meals at night before bed time should be stopped, it is not a good idea or healthy to sleep on a full stomach anyway.

If you have an adjustable bed you could elevate the head very slowly so if that makes the person breathe easier. The air passes will op opened which may make the snoring cease. If you do not have a bed you could have a special stop snoring pillow, this could give you the same benefits as the elevated bed. Try sleeping on your side rather than your back and try to keep a regular sleep pattern.

Many people say they have tried all of the above but still snore so they look for stop snoring aids to help. There are plenty of products out there which claim to help snorers. There are many fads and products which are just rubbish so be careful. Check for reviews of any products your thinking of buying and ensuring you know what you getting. Many people are turning to alternative therapies these days such as a anti-snoring ring which uses acupressure on your little finger which claims to do the trick.

Snoring should not be ignored because over time the snorer or the partner has the chance of having some serious medical and social consequences. A person who does not get enough sleep for months or even years on end could end up with many other health issues brought on by sleep deprivation. Go act now and sort this problem out before it's too late.

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Sleep Well at Night – 3 Techniques to Get a Good Night’s Rest

Do you find falling asleep a nightmare? Are you doing away during the day, when should you be bright and alert? Well, you are not alone. Millions of people have experienced this problem at some point in their lives, going from the acute bout of sleeplessness to having long-term sleeping irregularities.

Here are 3 simple techniques to help you sleep well at night, so that you wake up feeling refreshed in the morning.

1) Block the Lights

It is a fact that light disturbs the human body clock and its function. This is why you must make sure your bedroom is dark when you go to sleep. Most people are not aware that up to 5% of light can filter through the eyelids, which upsets the cycle of sleep. So block any light sources which may be entering your room. It is also best to have thick curtains or even blinds to keep out the rays of light at first dawn. This is especially important during the summer time hours when the clocks go forward, as it will get lighter even earlier in the mornings.

Also, if you find it necessary to get up at night, such as to eat, then do not switch the lights on at full capacity. This is because light disturbs a sleep hormone called melatonin, which is produced in the brain. Melatonin is responsible for harmonizing your body clock and your sleep cycle. So it is vital not to disrupt it and to ensure quality rest.

2) Turn Off the Heating

If you keep the heating on at night to stay warm, you may be unknowingly disturbing your sleep pattern. Body temperature has an effect on melatonin, as just before falling asleep, the body has a tendency to cool down, and then increase in the middle of the night. This is how human beings function internally.

By leaving the central heating at this time, it can cause your body temperature to rise higher than usual. This leads to restlessness, tossing and turning since heat causes the body to wake up. If you temporarily turn off your heating system at night, you reduce the chances of overheating your room and yourself.

In some European counties, like Germany, it is normal practice for the heating to automatically turn off at night and then turn on again in the morning, even in the winter time.

3) Avoid Stressful Thoughts

Stress has a negative impact on the whole body from the inside to the outside. Financial worries and work-related problems are some of the common reasons. This can take a toll on your sleep pattern, as stress boosts your adrenaline levels, which means you are less likely to be relaxed when it is time to retire at the end of the day.

If you concentrate on topics that are unrelated to your worries, it can help to ease your anxieties. In particular, listening to calming music, the scent of a pleasant perfume and focusing on colors have been known to relax the mind. The more you focus on stress-free topics, the less you will think about your worries at night.

When you have quality sleep, you feel refreshed, energetic and full of vitality. Hopefully, by applying these 3 techniques, you will feel the benefits of a good night's rest.

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Shift Work Sleep Deprivation: Why You Need To Ban The Snooze Button

As a sleep deprived shift worker, have you ever been tempted to grab an extra ten or fifteen minutes sleep by rolling over and hitting the snooze button on your alarm clock?

Now I want you to be honest with me here, because I'd say 99% of the shift working population is ahead to the lure of the snooze button!

But did you know that the snooze button can actually make you feel even more tired?

Sound a little strange?

Well considering that most of us wake up feeling like we've had absolutely no sleep when we work shift work, the temptation to switch on the snooze button can become way too tempting. Because going without sleep for too long causes fatigue, drowsiness and can even lead to a decrease in alertness and lack of co-regulation.

In fact some people can even suffer from headaches and muscles pains, and become highly irritable when they do not get enough sleep.

So what has this got to do with the snooze button on your alarm clock?

Well especially the alarm interrupts your sleep cycle and your brain is then unable to complete its process of repair and rejuvenation. And if that's not bad enough, when you go ahead and hit the snooze button, your brain enters another sleep cycle only to be interrupted again when the alarm clock goes off for a second time.

Now do not get me wrong – in today's busy world we can not exactly throw away our alarm clocks and wake up to the sounds of chirping birds and sunlight streaming onto our face. Although this is a very attractive proposition as I'm sure you would agree.

The harsh reality is that shift workers need an alarm clock. Without it we would never make it into work on time – if at all!

But it's important to realize that when your alarm clock goes off – you need to get up straight away. Shift work interferees with your sleep cycle – unquestionably, but hitting the snooze button will only make you feel even worse.

Of course if this is sounding way too hard, then try positioning your alarm clock away from your bed so that you actually have to get out of bed to turn it off! That way it's much harder and less tempting for you to crawl back under the covers and sneak in that extra bit of snooze time.

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Natural Sleep Aids: An Effective Way to Get a Better Sleep

We are all aware how important a good night sleep is. It is essential for both mental and physical health of an individual and usually people suffering from lack of sleep may end up with some symptoms and health problems. Sleep deprivation has a serious consequences and may affect every aspects of our life including our career and work productivity. However because of hectic work life many people are still not getting a better sleep each night.

There are actually a lot of ways that we can do to eliminate and if not lessen sleeping disorders. Aside from over-the counter medications or prescriptions drugs, there is also a natural sleep aids that are available and which can help us resolve our problem with insomnia and other sleep disorders. It can be as effective as any other medications. This may include nutrition, exercise, meditation, and most importantly herbal teas and supplements.

Having a regular exercise coupled with a relaxation strategies are the best ways to fall sleep easier. A regular exercise has proved beneficial since decreases muscle tension and calm the mind. Some of these techniques include mind exercise, muscle relaxation, breathing exercises, yoga and meditation before bed time. Exercise and relaxation reduces stress and can effectively control our thoughts from straying to the worries and problems that we have. People who engage in a regular exercise are more likely to get a better sleep than those who do not.

Just like the exercise and meditation, diet is also an effective natural sleep aids. Healthy foods gives us the optimal energy that our body needs for us to be able to function properly. A well balanced diet includes fruits, vegetables, fish, diary products are beneficial. We should also try to avoid caffeine and other alcoholic beverages for these will only interfere with our sleep pattern and can make a disorder worst.

Herbs and supplements are also one of the most common natural sleep aids. Dietary supplements such as magnesium, calcium and tryptophan are very helpful to improve sleep patterns. With this herbal sleep aids, it will not only give us a calming effect just like what we get from prescription drugs but will also help us to be free from any harmful side effects.
Natural sleep aids can really help us in alleviating sleep disorders. However, we must keep in mind that everyone is unique and what works for us may or may not work for someone else. So it is important to first seek advice from a doctor so as to help you decide on what natural sleep aid can be effective with you. Above anything else lifestyle changes is still the best instruments in addressing sleeplessness.

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