A Dedicated Sleep Shop Is a Great Resource for Your Sleep Needs

A professional sleep shop should be utilized when shopping for sleep related products. Today, online shopping provides users with numerous “all-in-one” sites. Whether you are shopping for coffee, cleaning supplies, or baby apparel, there are sites that can give you options for all of these in one shopping experience. The question you have to ask yourself is whether or not any of these products were researched by the site itself?

If I'm searching for basketball shoes, I want a site that specializes in athletic shoes. I want store owners who research other options outside of the major brands like Nike, Adidas, and Under Armor. Find me low-cost alternatives that provide superior quality. Tell me what's wrong with the latest release from a major brand and point me in a better direction. Provide more than just a shopping cart.

We spend 1/3 of our lives sleeping, and it may be the single most important factor for our overall health. Healthy sleep habits improve our brain function for memory, learning, and overall mood. Our cardiovascular health is tied to sleep and we can maintain a healthy weight by having more energy for working out. People who get 8 hours of sleep or more also have a shown to have a stronger immunity to fight off illness.

A Sleep Shop understands that everyone sleeps in different positions and needs products specific for a side or back sleeper. It knows that some people have sensitivities that require organic or alternative materials to sleep on. Every day there is new technology being released to the market place that is tailor-made for improving sleep. Wearable technologies are becoming increasingly popular, but which ones provide the best data for sleep tracking? What are the best options to improve your sleep environment or your sleep hygiene?

The United States has also recently seen a dramatic increase in the number of bed bug infestations in both residential and commercial living spaces. Bed Bugs can dramatically affect your sleep due to their feeding activity at night, and they must be treated quickly. Thermal treatments are available that can save you the costs of a full extinction service.

The next time you need a new pillow, or find yourself suffering from sleep deprivation, look for sleep specific resources. They have researched all of the manufacturers, technologies, and materials available so that you can make a more educated decision to a huge shareholder to your overall health.

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6 Reasons You Should Sleep In A Cold Room

Sleeping in a cold room is a good idea. According to scientists, sleeping in a cold room gives you a great experience. As far as your physical and mental health goes, getting a good night's sleep is vital. Appropriately, it's better to sleep in a cold room rather than in a hot room for many reasons. As a matter of fact, what you need to achieve is quality sleep. Given below are some reasons why you should change your habit and get a cold room to sleep in, according to science. Read on to know more.

1. It cures Insomnia

According to research done at the University of South Australia, if you sleep in a cold room, you can have better sleep. Aside from this, this habit helps you cure insomnia as well. The reason is that the core temperature of your body should drop for you to fall sleep. In other words, if you are finding it hard to fall sleep or stay sleep, you should try cold.

2. It Helps You Release Melatonin

Melatonin lets your body know that it is time to go to bed. Aside from this, this hormone also helps your body to stay young. As a matter of fact, the cold helps you produce more melatonin. Actually, what you need to do is keep your room temperature under 70 degrees F. Preferably, it should be around 60 degrees F.

3. It Keeps You Away From Metabolic Illnesses

According to research studies, if you want to burn calories while sleep, you may want to sleep in a room with a consistent temperature of 66 degrees F. Aside from this, this habit helps you raise the level of brown fat in your body. As a result, you can reduce your risk of certain diseases, such as diabetes.

4. Your Will Have a Higher Quality of Sleep

At night, if you are in a room that is too hot or too cold, your system will work harder to keep your body temperature regulated. According to a doctor, cooler temperatures are associated with deaf sleep. On the other hand, hotter environments tend to increase your wakefulness but reduce your slow wave sleepiness.

5. Be Naked

For a better sleep cycle, we suggest that you try a cold room. You may also want to remove all your clothing before getting into a cold room. According to a doctor, sleeping naked helps your body produce a higher level of growth hormones. As a result, you can have a deaf sleep, lower level of stress and so on.

6. It's Good For Your Private Parts

According to Jennifer Landa, cool air is better for your private parts as well. As a matter of fact, colder air prevails the bacteria from growing in your private parts. As a result, your body will not suffer from the yeast infection.

So, these are a few benefits of sleeping in a cold room. If you have not tried one before, we suggest that you do so today.

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5 Tips for Finding the Right Mattress

A good night's sleep is something everyone wants, but older beds can often keep people from sleeping soundly. Choosing a mattress is a very personal experience. Shoppers need to find something that is both supportive and comfortable enough for their individual tastes. Here are a few things shoppers should do when starting the search.

Establish a Budget

With any furniture purchase, it's important to set a budget before stepping into a showroom. Options vary broadly in price based on their features and the materials used. However, buyers should be realistic. Opting for the cheapest mattress in the store is not necessarily the smartest decision. Low-end mattresses can break down more quickly, forcing the owner to spend more money on frequent replacements. Set both an upper and lower limit to the budget and shop for mattresses in the middle of the range.

Take Time to Test Each Option

Most people spend at least six hours in bed every night. If buyers make a decision in a hurry, then they're sure to leave the store with a model they will not love. Rather than buying the first model that they sit on, shoppers should spend at least 10 minutes testing each model. This will give them an idea of ​​how support the structure is and should help them determine if the bed will be comfortable for a full night's sleep.

Speak to the Sales Staff

Most stores feature multiple models, each made with different materials. Without shoppers are familiar with the terminology, the options can quickly seem overwhelming. Rather than handling the search alone, speak with a member of the store's staff. They'll provide insight into the benefits of each bed while also helping shoppers identify which options fit their budget. Some may even be able to make recommendations based on shoppers' individual preferences.

Do not Go Alone

If someone is going to be sleeping in the bed alone, they can make the decision alone, but if they're sharing the platform with another person, it's best to bring that person along. The only way they'll know if the amount of support is comfortable for both them and their partner is to try the model out together. Plus, the added weight of another person can change the way the bed feels-what felt great with just one person may be less desirable when shared with a partner.

Ask About Guarantees

Many stores offer in-home trials or so-called comfort guarantees that allow buyers to return the bed should they find it uncomfortable after a certain number of nights. Make use of these guarantees and give the bedding an in-home test before committing to a model. If it does not feel like the right fit, return it and try another option.

Remember, sleep is important, and mattress quality can directly impact sleep quality. With these tips, purchasing a new bed and box spring will be a breeze.

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Benefits of Chamomile Tea: Proven for Better Sleep and Good Health

Chamomile flowers are a member of the daisy family with their bright gold cones shining in the center of white petals.

With more than one million cups of chamomile tea consumed every day and supplements of chamomile capsules, liquid extracts, ointments, and essential oils in wide use, chamomile is one of the most highly used and research-proven medicinal plants. It has been studied for use with insomnia, heart conditions, colds, infection, skin eczema, upset stomach, osteoporosis, anxiety, sore throat, wound healing and more.

Chamomile for Sleep and Insomnia

Chamomile has long been used as a natural sleep aid and insomnia remedy. The powerful oils contained in its flowers provide a calming effect for sleeplessness, nervousness and anxiety. In one study, heart patients were given chamomile tea and then fell into a deep sleep. In another study with animals done in Japan, relaxation was increased and the time needed to fall sleep was significantly reduced. In an 8-week study of people with anxiety, chamomile was shown to greatly reduce symptoms and increase well-being.

Stomach Conditions Helped by Chamomile

Chamomile is one of the main “go to” herbs for digestive disorders like upset stomach, ulcers, diarrhea and gas. It helps to relax muscle contractions, particularly in the smooth muscles that make up the intestines. In one journal study from Switzerland, the herbal combination of iberis (an herb in the cage family), peppermint and chamomile were shown to be effective in the treatment of stomach indigestion, irritation and inflammation.

Eczema and Skin Conditions

Inflammation of the skin is broadly treated and remedied by topical chamomile preparations. It has the ability to penetrate into the deer layers of the skin and help with eczema and other skin inflammations. In a European medical journal, a cream with chamomile extract was tested against a hydrocortisone cream. After a 2-week treatment, the chamomile cream showed a mild superiority in effect over hydrocortisone.

Osteoporosis and Bone Health

In the Journal of Agriculture and Food Chemistry, chamomile extract was studied for its ability to prevent the bone loss that can occur as people age. Chamomile demonstrated the ability to help mineralize bone cells and showed an anti-estrogenic quality. The researchers noted that this may be due to chamomile having a quality as a possible regulator of excess estrogen in the body.

Calcium and Chamomile – A Winning Duo

Calcium is also directly related to our good sleep. In one study, called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling sleep. This same study says that “Muscle cramps associated with a calcium deficiency often occurs at night and without exertion.”

In another study published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase when most dreaming occurs. This study discovered that abnormalities in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency.

Summary

Anyone who has a strong allergy to plants like daisies or ragweed (with its tiny green flowers) should start with a very small amount of chamomile, whether using it as a tea, supplement or skin ointment. Most people can gain benefits from chamomile without any reactions. It is one of nature's most potent herbs and can help with calming insomnia, anxiety, muscle spasms, PMS, skin inflammations, stomach disorders, hemorrhoids, diarrhea, arthritis and more.

As a first line of defense against sleeplessness and insomnia, chamomile and calcium are good bets. Coming from the worlds of herbal and mineral sleep aids, they are normally taken safely without addictive qualities or side effects.

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Stop Hitting Snooze: Conquering Anxiety At Bedtime

The alarm clock is the hated, mortal enemy of millions of Americans, from college students to busy executives and everywhere in between. People have relied heavily on crutches like caffeine to keep them going through their exhausted days. Special alarm clocks to combat the accessibility to wake can be found in droves on online web retailers such as Amazon, including some that require you to step out of bed onto a pressure-sensitive mat in order to stop the shriek of the alarm.

What lies at the heart of this issue is the fact that insomnia is a downright epidemic in this country and indeed many worldwide. In an article published by the Centers for Disease Control and Prevention, headquartered in Atlanta, Georgia, their estimation puts 50 to 70 million Americans the victims of sleep or wakefulness disorders. This is an especially frightening figure in consideration of the dangerous effects of sleep deprivation on the human body. With a population of just over 300 million, this is also a sizeable chunk of the citizens of USA. The Anxiety and Depression Association of America estimates that 40 million Americans suffer from anxiety disorders. They also report that the majority of these 40 million Americans experience anxiety that affects their ability to sleep, and of these, three-fourths experience stress or anxiety because their stress or anxiety keeps them from sleeping. Americans are sleeping less and less, and anxiety is a common, destructive thread.

People suffering from anxiety-related sleeplessness are not going to have received the same advice countless times as they seek to battle their affliction. It's true the same information is pervasive because they are effective ways to battle the night time wakefulness that so many Americans face. Regardless, there are many still scouring the web and consulting their doctors for methods to get more Z's. Below are some thoughtful and medically informed approaches appropriate for nearly every sufferer of insomnia, but be sure to listen to your body and mind the guidance of your physician.

One recent complaint related to insomnia is that people just can not turn their minds off at night. Anxiety commonly sets in at night because, as we lie in bed and try to close our eyes, little else is happening to distract us. Whenever this happens to you, it could be beneficial to engage in a creative activity to help shut your mind off. The recent adult coloring book trend has become wildly popular because the practice is calming, while also producing beautiful pieces of art. This tiny accomplishment and the peace it offers to troubled minds has shown to be an effective solution for a busy night time mind. If coloring just is not for you, there are more alternatives still. Choose something quiet and still, maybe your snoozing cat, and do a quick sketch. If you're not artistically inclined, you can distract yourself with assembling haikus. These traditional Japanese poems are only three lines, so they are not a daunting or overstimulating task.

Meditation does not come easy to everyone, but mindfulness is a very simple form that has grown in popularity in recent years. One of the chief goals of mindfulness is to focus on positive thoughts and achieve a sense of peacefulness. Mindfulness has become a popular and effective strategy to manage anxiety problems in many Americans. Part of clearing the mind is realizing that troubling thoughts are fleeting, and that you have power over them. There are many available methods to study and learn about mindfulness and the techniques that can be employed. You can find mindfulness guides and journals at your local bookstore or an online retailer in order to learn and hone your practice. Another widely used technique to practice mindfulness is through a plethora of apps available on the iTunes App Store, Google Play, and other mobile stores. Calm is an app available for iOS and Android that offers a comprehensive guide as well as mindfulness meditation techniques, and even a nifty feature called the body scan practice.

If you anticipate that you will have trouble sleeping long before it's time to hit the hay, there are a lot of things you can do to help beat out your anxiety before it sets in for the night. Physical activity is a popular resource because it promotes the release of endorphins in the brain and helps you feel overall more tired, but be aware that you need to pick the activity that's right for you. Just like with an overall exercise regimen, it's important to choose an activity or activities that you actually enjoy, in order to stick with it. If you hate runs, for example, hang up the athletic shoes and have a twenty minute dance party in your bedroom before your nightly shower, for example. The movement and good vibes will promote positivity and help you come down from a long day of studying, working, parenting, or whatever combination. Stick to your bedtime routine and remember to never slack on taking proper care of yourself, including nutrition and hygiene.

Anxiety is one of the most common problems faced by adults and teenagers in the United States, and insomnia is often cited as the most common complaint received by doctors and therapists. If you're experiencing anxiety that feels inescapable, there is help. Talk to someone that you trust and seek medical attention. There's no shame in treating an illness, be it diabetes or general anxiety disorder. Following the guidance of your health care provider can help reduce the overall amount of stress you experience from day to day, and help improve your ability to sleep at night. For all the gaps in between, the advice within this article can fill them and provide a margin of supplement. Getting a good night's rest is absolutely vital to our health and happiness of human beings, so buy yourself a mandala coloring book, eat properly throughout the day, and practice excellent self care.

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5 Natural Ways To Improve Your Sleep

Getting a good night's sleep can be refreshing and rejuvenating. For millions, though, a good night's sleep looks just out of reach. People of all ages across the globe suffer from occasional to chronic insomnia.

Insomnia is a condition that interrupts your ability to fall sleep or stay sleep. If you are suffering from this sleep disturbance, you may be hesitant to turn to harsh medications to help you fall sleep. Here are 5 ways that you can help improve your sleep naturally.

Eliminate Caffeine

The morning cup of coffee seems to be a staple beverage for many people. However, caffeine is not just in coffee. Caffeine can be hiding in the cola you drink, the tea, and even some of the foods you eat. While eliminating caffeine out of your diet 100% may not be possible, try to limit your consumption of caffeine to the mornings only. Prevention Magazine tells us that ingesting caffeine, even 6 hours before bedtime, can disrupt sleep.

Exercise

Not only does exercise help you maintain a healthy body weight and better mental outlook but a Sleep Foundation study found that those who exercised were less sleepy during the day and slept better at night.

While a new exercise routine may leave you a little tired at first, regular exercise will give you more energy and help you fall sleep at bedtime. This may have to do with the chemicals released by the body when you exercise. The neurotransmitters released by the brain during exercise have all sorts of beneficial properties and improved sleep is one of them.

Meditate

Meditation has a restorative effect on the brain. There are all sorts of benefits that meditation can have for a person. Many of the benefits of meditation include reduced stress and a better ability to cope with difficult issues in one's life.

Meditation is also great for insomnia. A Harvard study found that mindful meditation assisted combat insomnia. It invokes a relaxation response in those who participate helping them relax enough to fall sleep quickly and stay sleep through the night. If you are not familiar with how to meditate there are many guided meditation audio programs that you can buy or check out from your library.

Sleep Hygiene

Sleep hygiene is a practice to help you sleep better at night. It has to do with environmental cues. Alaska sleep notes that these environmental cues should be taken into consideration if you are not sleeping.

• Use the bedroom for sex and sleep only

• No electronics

• Keep the room dark and quiet

• Keep your room cool

• Have a good mattress

• Set your alarm clock away from your bed

Get Up Every Morning

Getting up at the same time every day and avoiding naps helps your body follow a circadian rhythm. According to Verywell we need this to sleep well at night. There are two really important elements to this step.

1. Stop hitting the snooze and train yourself to get up at the same time every day. If you hit the snooze button once or twice (or 6 times), you are not really training yourself to get up at the same time every day. If you know you do not need to get up until a7: 30, stop setting your alarm for 7. Save yourself the 30 minutes of interrupted sleep and set the alarm for 7:30, get up the first time it rings.

2. NO NAPS. If you are not used to getting up in the morning, then this may be the hard part for you. Napping can throw you off for sleeping at night because you simply are not tired enough to get to bed on time. Skip the nap (and the caffeine), and stay up so that you can get a good nights sleep.

Now you have an arsenal of information that should help you fall sleep faster at night. Remember, finding what works well for you may take some playing around. So, if you do not get it right the first night or two do not give up.

These sleep strategies are proven to work. They just take time. Give them a few weeks and you should be sleeping soundly.

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The Surprising Benefits of A Good Night’s Sleep

Sleep is one of the best things for our health, and waking up after a good night's sleep can leave us refreshed, energized and ready for the day.

However, sleep is one of the things that can often be overlooked in today's society, even though there are a number of surprises benefits of a good night's sleep. According to expert expert Shawn Stevenson, millions of us are chronically sleep-deprived today. He goes on to say that sleep deprivation can lead to immune system failure, diabetes, cancer, obesity, depression, and memory loss just to name a few.

He says the best time to go to sleep is by 10pm, which is the time that melatonin kicks in for adults and you begin to feel sleepy. Melatonin is a hormone that regulates your sleep and wake cycles. It is between 10pm and 2am that you get the best quality of sleep, and your body repairs itself.

There is also an economic impact of lack of sleep. The Sleep School (thesleepschool.org), says that “poor sleep costs the economy £ 40 billion each year”. The Rand Report (2016) looks in detail at the economic impact of too little sleep.

Sleep has been shown to help with the conversion of short-term memories into long-term memories, and assist with our level of creativity. Health.com cites that researchers at Harvard University and Boston College found “people seem to strengthen the emotional components of memory during sleep, which may help spur the creative process.”

It also sites a Stanford University study linking 10+ hours per night of sleep with increased performance, more stamina and less daytime fatigue among college football players.

For me personally, it's only been recently that I've really started to understand the surprising benefits of a good night's sleep. Before changing my sleep habits and going to bed much earlier, I found, most of the time, I would feel lethargic during the day, was constantly exhausted, and had limited focus.

Going to bed before midnight and having between seven and nine hours sleep on average means I now have more energy during the day, better focus and I'm more productive than before.

Lack of sleep can have a serious effect on our cognitive functions, mood and over time can contribute to chronic conditions from CFS (chronic fatigue syndrome) to cancer. Research suggests the optimum amount of sleep we need per night is 7-10 hours.

So try this for the next seven days:

1. Go to bed before midnight and get a minimum of 7-8 hours of sleep. If you have trouble sleeping at least take the opportunity to rest your body as much as you can in bed.

2. Keep a note over the week of how you feel, how you function during the day and how you interact with those around you

3. At the end of the week reflect on what you need to do to improve your pattern of sleep

Sleep well!

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Can’t Fall Asleep? Here Are 5 Ways To Help Keep Those Eyes Shut For The Night

Get Out Of Bed

Okay, and go binge on a delicious dessert in the frig, right? No. If your mind is twirling with ideas like mine does, it is best sometimes to just get up out of that comfy comforter and write those thoughts down. Whether that be a to do list for the next day, things you had forgotten about, ideas on art or writing or even how that barista did not give you enough change – write it out! Putting those thoughts on paper help your mind to expel them so you do not have to lay there thinking about it over and over again with the examples of those epiphanies still being there in the morning.

Do not Want To Get Out of Bed? Well Then Pick Up Your Cell Phone!

We do not pay an exasperating amount of money for smart phones these days to just use for texting and emojis. You can use different apps – like reminders, notes and a calendar – that are typically embedded in the phone when you purchase it. So when you're feeling it's too cold or you're too comfortable to force yourself out of bed, reach over for your phone and type it out or even talk it out to your phone navigator like Siri!

Take A Bath

I know that oftentimes when I'm stressed and feeling overwhelmed, that I just need a way to calm down, and a nice, warm, bubbly bath is a good way to achieve that. Your mind may just need a break. If it's nothing imperative for you to remember for the following day, go for a soak. Using different oils or bath products containing lavender or sage can help calm your mind down. According to an article on The Huffington Post, “relaxing in a warm tub slowly increases your body's temperature.” When you hop out and it returns to a cooler state, your brain releases melatonin, triggering bedtime. ” I personally never see a negative to taking a relaxing bath, just do not fall sleep in it!

Noise Is not Always A Bad Thing

Although I do not condone keeping a TV in the bedroom, sometimes a little bit of low volume noise is what you need to help you drift off into sleep. I know for myself, pure silence allows that voice in my head to get louder when it has something to say. I have found that putting some relaxing music on can disrupt the persistent thoughts. You can use phone apps, like Pandora, to find a station that suits your fancy for relaxation, as well as any calming CD's you may have lying around. If all else fails and the only thing you have for some noise is a TV in your bedroom, turn it on and to a station that you would prefer to sleep through than watch and make sure the volume is low. Sometimes all it takes is just a little bit of noise to defuse the mind from over thinking.

Meditation

This is my go to when everything else fails, and quite honestly, the one I use for myself the most. There are many different forms of meditations that are helpful for a multitude of things. As much as I'd love to live deep into all of its benefits, for right now, we'll stick with it helping you fall sleep. It may not happen the first time you try this but do not let that deter you, it's just a matter of really letting your mind go which is not always simple. First, take long, deep breaths in and out – I'm talking letting your stomach rise and fall type of breaths. Focus on those breaths as you breath in and out. Do not let your mind go anywhere else. If those initial thoughts start to try to crawl their way back in, just mentally acknowledge them and let them float by while you focus on your breathing. Although of course your eyes are closed, try to take the vision of your mind to the center, right between both eyes. I often see a dim, somewhat circular light there at first. Take your focus there as you breathe. Do not give it much thought, but just try to keep your focus there. Any images you may see or words you may hear, just let them do their thing, no matter how off the beat path it may be. Do not try to over think anything or snag onto one of the random thoughts or images that pass through to analyze what it means. Just “watch” them calmly until you peacefully drifted off into sleep. Like I said, this may take a few tries, even still for me. Sometimes my mind is on a mission to keep me wide awake and I have to start over again on my meditation until I really let it go. The more you do it though, the easier it will work for you.

I hope this helps! What are natural ways that help you fall sleep?

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How to Sleep Better: Studies on Eating Healthy Fats

The link between what we eat and how we sleep is closely related, especially when it comes to consuming healthy fats.

In an article from the journal “Endocrinology – An Integrated Approach” (endocrinology deals with the glands and hormones), the author notes that all hormones are made from cholesterol. This includes estrogen, testosterone, progesterone, adrenal gland hormones, vitamin D, and the sleep hormone melatonin.

Eating healthy fats with our meals can play a vital role in helping us sleep better and achieve greater health, as these provide the basic building blocks for cholesterol production and hormones. The best fats to eat are nutrient rich foods like eggs, natural butter, salmon, sardines, shrimp, cod liver oil, avocados and coconut oil.

Dr. Joseph Mercola, a physician trained in both traditional and natural medicine who provides up-to-date natural health information says: “If you're confused about cholesterol, it's not your fault. decades, and many have diligently cut all cholesterol-rich foods (which are often also nutrient-rich foods) from their diets as a result. ”

For good heart health, Dr. Mercola says to: “Replace harmful vegetable oils and synthetic hydrogenated fats such as margarine with healthy fats, including olive oil, butter, avocado, pastured eggs and coconut oil (remember olive oil should be used cold only – use coconut oil for cooking and baking ). ”

Dr. Natasha Campbell-McBride, MD, says: “Hormones accomplish a myriad of functions in the body, from regulation of our metabolism, to energy production, mineral assimilation, brain, muscle, and bone formation, to behavior, emotion and reproduction … People who bodies are unable to produce enough cholesterol do need to have plenty of foods rich in cholesterol in order to provide their organs with this essential-to-life substance. ”

Milk is well-known for its positive effects on sleep, and dairy foods contain cholesterol, however some people are not able to digest dairy well and are better able to assimilate fermented dairy foods. Milk also has the benefit of containing calcium, which has been found in studies to soothe insomnia.

In one study from the European Journal of Clinical Neurology, researchers tested the use of milk that was fermented with yogurt cultures for its effect on sleep quality. They discovered that there was a significant improvement in the time needed to fall asleep, as well as a reduced number of night time awakenings for the participants who drank the fermented milk daily. No significant changes in sleep were observed for the placebo group.

Regarding the use of minerals for better sleep, one study called “The Nutritional Relationships of Magnesium”, notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling sleep. The classical sign of magnesium deficiency is insomnia characterized by falling sleep easily, but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.

A balanced calcium magnesium ratio is important to overall health, and these two minerals should be taken together for best results, in a two to one ratio with twice as much calcium as magnesium. The original research on this recommended statement appeared in 1935 in the Journal of Physiological Reviews.

In summary, eating good healthy fats and also taking enough sleep-inducing minerals, can be a good combination for achieving better sleep.

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The Right Pillow Can Help You Sleep Better

Too many adults do not get enough sleep on a regular basis. At the same time, they often are not sleeping well either. Tossing and turning through the night can make it hard to get up alert the next day. It can hinder the thought process and reduce overall mood. The right pillow though can help with a better night of sleep. What a difference that will make in your day-to-day routine!

The Miracle Bamboo pillow offers a comfortable option that is also good for the alignment of the neck. This can cut the risk of waking up with aches and pains around the neck and shoulder regions. Since it has the memory foam materials, it will conform to the shape of your body. As a result, your head will melt right into it when you lay down on it at night.

The pillow case is made from bamboo that is relaxing and comfortable. In addition to feeling great, it is also going to look very nice on your bed. The materials will help with regulating temperature so you are not going to wake up feeling cold or sweating. For those that often suffer from temperature concerns while they sleep, it can be a dream come true!

Reduce Common Problems

The Miracle Bamboo pillow is both hypoallergenic and antimicrobial. This means you are less likely to suffer from allergies when you use it. If you often wake up stuffy, this could be a change that helps you wake up feeling better than you have I a long time. The antimicrobial element means there is less of a chance of various germs causing you problems.

Studies show the average pillow has tons of germs on it. Even if you wash your pillow cases often, it may not be enough to take care of the problem. Changing to Miracle Bamboo pillow options can help you to cut those problems you did not even know where lingering in your bed.

The Miracle Bamboo pillow promises moisture and mildew from becoming a problem too. If you live in a region with high humidity, this can be a serious concern. That moisture and the germs can cause acne and other problems you did not even know where the result of your pillow. You may discover your skin looks and feels better than it has in a long time when you switch.

Wise Investment

A Miracle Bamboo pillow is a wise investment as you will be able to get the most from the hours you can commit to sleep. You will notice a difference in how you sleep and how you feel when you wake up. You will also appreciate these well-made pillows last a very long time. It will not be long before you have them on every bed in your home.

If you travel often, make sure you make room in the suitcase for this item. It is not something you want to have to sleep without even one night! You are going to be very content with such a product and spoiled by it. The difference with any other pillow out there will be noticeable and you are not going to be happy about it! Do not let it be a reason, take yours with you everywhere!

The Miracle Bamboo pillow can make a wonderful gift too for someone you know who struggles to sleep well. They will appreciate your efforts to help them make some changes that influence their own life. Not sleeping enough and not sleeping well can cause an array of serious health concerns so the issue should not be ignored.

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What Snoring Treatments Are Available?

Snoring is a common sleep disorder that can affect all people at any age, although it occurs more frequently in men and people who are overweight. Snoring has a tendency to worsen with age. Forty-five percent of adults snore occasionally, while 25% are considered habitual snorers.

Occasional snoring is usually not very serious and is mostly a nuisance for the bed partner of the person who snores. However, the habitual snorer not only disables the sleep patterns of those close to him, he also disturbs his own. Habitual snorers snore whenever they sleep and are often tired after a night of what looks like quality rest. Medical assistance is usually needed for habitual snorers to get a good night's sleep.

What Snoring Treatments Are Available?

If you occasionally snore, you can try the following behavior changes to help treat the problem:

• Lose weight and improve your eating habits.

• Avoid tranquilizers, sleeping pills, and antihistamines before you go to bed.

• Avoid alcohol, heavy meals, or snacks at least four hours before you sleep.

• Establish regular sleeping patterns. For example, try to go to bed at the same time every night.

• Sleep on your side rather than on your back.

• Prop the head of your bed – not just your pillows – up four inches.

If none of the above mentioned behavioral changes help snoring, talk to your doctor. Otolaryngologists (ear, nose, and throat doctors) offer a variety of treatment options that may reduce or eliminate snoring or sleep apnea.

There are more than 300 devices on the market to help prevent snoring; however, none of these devices address all of the underlying anatomical problems that cause snoring (such as nasal obstruction and being overweight). Surgery may be needed to correct physical problems. Snoring and sleep apnea surgeries include:

• Uvulopalatopharyngoplasty (UPPP or UP3): A surgical treatment that tightens and restructures the flabby tissues in the throat and palate. This is often prescribed for people who have moderate or severe obstructive sleep apnea.

• Laser-assisted uvula palatoplasty (LAUP): A laser procedure removes the airway obstruction. This treatment is performed under local anesthesia in a doctor's office and is intended for snorers and for people with mild obstructive sleep apnea.

• Somnoplasty: This is a minimally invasive procedure that uses radio frequency energy to shrink excess tissue in the palate, uvula, and tongue tissue. This treatment can also be used to relieve nasal obstruction.

• Genioglossus and hyoid advancement: This is a surgical treatment for sleep apnea which brings the collapse of the lower throat by pulling the tongue forward.

• Septoplasty and turbinate surgery: This is a surgery to fix blockages in the nose and help air through the nose smoothly and quietly.

• Tonsillectomy: Removal of tonsils and adenoids may be needed to prevent snoring, particularly in children.

Other Treatments for Snoring

Continuous Positive Airway Pressure (CPAP): A patient may be fitted with a nasal mask which forces air through the upper airway. The air pressure is adjusted so that it is just enough to prevent the upper airway tissues from collapsing during sleep. The pressure is constant and continuous. This should help the person breathe better and sleep through the night.

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Feeling Better About the Day – How to Wake Up Early in the Morning

Typically, the alarm clock rings and the struggle between your willpower and that horrible sound that forces you out of bed begins. Which ruins any attempt to get up early again.

For life, I have been part of those who pray for “5 more minutes in the bed” and multiply 20 times postponing the alarm again and again. At last, wake up and get out of bed like a zombie (with the feeling of not having enough rest).

But there are studies and research that conclude that getting up earlier, around 5:30 in the morning, has its great benefits. Here is a summary of the benefits of getting up early and having a ritual in the morning, plus the best strategies for getting you to wake up earlier.

These are the advantages of being a “morning person.”

Research suggests that if there are biological differences between “people of tomorrow,” they wake up at the same time every day and feel more active around 9 am, and “night people” who manage to do more things once That the sun is hiding.

However, a point for the morning people is that they can get better effectiveness and quality of work waking up early, unlike the “night owls.” According to self-reports from college students, those who wake up earlier feel more optimistic, proactive and have better grades. Other studies have found that morning people tend to be more productive and focused than night owls. Researchers also suggest that memory and concentration during the day improve when you sleep.

Physical impact

Being a morning person can be really good for your health, and even if you do not believe, it can be good at controlling your weight. When British researchers questioned some adults about their sleep habits, they found that people who stay under the sheets for a longer time are more likely to live with stress, overweight, and depression than those who wake up at 7 am

Another study found that waking up late makes you more prone to being sedentary and there before being overweight, compared to those who wake up early. Also, stopping earlier is more advantageous for your schedules and your daily routine. Usually, the working day usually starts around 9 in the morning, and the office (usually) will not open at midnight.

The problem to get up early is not in your mornings.

Enough sleep means sleeping on average 7 to 8 hours a day. It is now known that this number decreases as age increases. This occurs due to changes in circadian cycles, better known as biological clocks.

If you are part of the average adult group, it means that there is no reason to sleep less than 7 hours a day. It is also very likely that this will also help you get up early without being sleepy (and even without an alarm clock).

How can I get up earlier?

Remember that the most important thing is to incorporate new habits, and to do this you have to follow the steps. Once you have mastered the first, you can continue to the next and so on. Before you start these steps, you need to visualize your ideal tomorrow.

This is important so that you always keep in mind the real reason why you want to wake up early, which motivates you to be consistent. Also, you can have a ritual in the morning in which you do the following, helping you to create the habit.

After having your coffee, you close your eyes, meditate and spend five minutes to thank for life

Write positive affirmations of why you love to get up early and how great your day will be

Visualize and attract the life you dream

Exercise a little

Read a few minutes, books to help you grow

More tips for waking up early

Sleep earlier. Use an alarm that reminds you when to go to bed so you can rest for at least seven hours.

Set your alarm five minutes early. Setting your alarm 5 minutes earlier or even just 2 minutes earlier generates a sense of triumph, which motivates you to continue with larger goals, such as waking up 15 or 30 minutes earlier.

Lift up as soon as the alarm sounds. Setting the alarm earlier is only meant to be. Because the real challenge begins, when you have to get out of bed without postponing that alarm over and over again. Everything here is a matter of will.

Do something to reward yourself for getting out of bed like the ritual we showed you earlier.

Keep a record. For it to become a habit, you have to wake up at the agreed time every day (re-read that phrase). One way to know if you have succeeded or not is simply to keep a daily log.

Just dare, you will surely see the changes and benefits of creating the habit of getting up early. I personally loved it, and I feel more productive now.

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Key Points to Take Into Account When Purchasing a New Mattress

Keep these 5 key points in mind next time you go mattress shopping:

1) Familiarize yourself with the signs that indicate you need a new mattress

Knowing that we spend approximately a third of our lives in bed should explain adequately why every mattress needs to be replaced at some point. Lumpiness, sagging, shagginess and springs popping out are some of these signs. Without a firm mattress, your body is not getting the support it needs while you sleep – causing restless nights and physical discomfort. Keep a record of how long you've had a mattress and take note of how it feels – maybe you'll realize it's time for a new one.

2) Inquire

It is vital to do research before purchasing a new mattress. Luckily there are various online resources available to help you decide on the best brand for you. Although there are so many resources, find out from your friends, family and even a chiropractor which brand they would recommend. Firsthand knowledge is always valuable when considering possibilities.

3) Do not be shy to lie on the mattresses

Lying on a mattress for a while is very important when you are shopping for one. Go to the shop, take 15 minutes or so, and try out the mattresses. When doing this – turn around, lie still, sit up, move around to see if it suits your needs. Of course, this will not imitate what a full night's use would feel like, but it will give you an idea. Understand that choosing the right mattress takes time.

4) Consider the Size

Do not just, for example, assume that a double bed will be adequate for you and your partner. Are you two large people, do you sleep with your arms and legs all over the place, do you move around a lot at night? Considering a King size bed may be a better option! Mattresses come in an array of bed sizes : Single, Quarter, Double, Queen, King and King Extra Length. Discuss the various options with the sales consultant.

5) Guarantees, Warrantyies and Return policies

Determining whether a mattress is the best fit for you will take more than just rolling around on them in a bed store. It may take several nights' sleep to decide whether your mattress meets your comfort and suitability needs.

Customers usually have the option of returning or exchanging any product, as long as the conform with the terms and conditions set out by the retailer's Returns Department. Concern guarantees and warranties – each manufacturer sets out their own policies.

6) Trust the specialists

Be sure you purchase your mattress from an established, reliable and well-informed business. Also look for a retailer that offers their products online with detailed descriptions of the products as well as comfort levels. This will help you to make the right decision for the right mattress for your own unique needs.

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3 Most Common Roadblocks to a Good Night’s Sleep That Impede Efforts to Lose Weight

Sleep is very essential for your health and well-being. It can not be shoved under the carpet when it comes to weight loss or gain gain.

Sleep plays a vital role in the repair and restoration of the entire human body. They say that sleep is the best form of rest. With a good night's sleep, therefore, the body gets rejuvenated for the next day's activities.

When I was a kid, I detested the night. You know children bubble with a lot of energy and, I think that was the challenge I had. I used to play a lot and I enjoyed the plays such that I did not want the night to ever come.

Today, as a busy adult, I begin to appreciate why Providence in His infinite wisdom made it day and night. It would have been a big struggle to lose weight and therefore, difficult to maintain optimum health.

There are many distractions or disruptions to having a peaceful night rest. However, let me share with you the 3 most common impediments to a good night's sleep.

(1) Taking Heavy Meals Late Night
Taking your fill with heavy meals late at night is a recipe for loss of some night sleep. It causes digestive discomforts that disrupt your sleep thereby impairing your bid to lose weight. When you eat late at night with large amounts of food in your belly with resultant increase in the rate of metabolism, it becomes increasingly difficult to fall sleep. To be on top of your weight loss game, try to eat low-fat meals early in the night at about 6pm in the evening.

(2) Alcoholic Beverages
They say alcohol increases the urge but weakens the performance. But let me attribute it to something else: sleepiness. Alcohol tends to induce sleep initially but causes intermittent or early waking in between. It contains a lot of carbohydrates. Heavy calories from alcohol together with sleep disruptions culminate in weight gain. And that's why many alcoholics develop pot bellies of which they work so hard to burn such belly fats. Stay away, therefore, from those bottles in order to lose weight and be healthy.

(3) Snorers
Sometimes, one of the biggest disruptions of your sleep comes from your bedmate. A couple of years ago, one of my next-door neighbors used to snore a lot. Neighbors complained but his wife, no doubt, was the most vulnerable. There can be no getting-used-to this! Unfortunately, alcohol and late night meals make snoring worse. Thank Goodness, we had gone our separate ways!

Today, fortunately, snoring has solutions. You should check it out! If you're sleeping by a noisy bed partner, I recommend you wear earplugs to drown out the snoring sounds.

Research has shown that sound sleep provides the platform for more calories and fats to be burnt. Summarily, therefore, to lose weight, you need enough sleep. And that's why you need everything within your powers to remove every roadblock to your sleep impairments because it has direct relationships with your weight loss desires.

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Why Is Sleep Important For Good Health?

There are various reasons why a person may not get enough sleep. When a person is busy, they can think of sleep as an inconvenience, robbing them of time that they could use to accomplish something and so they go to bed late and wake up early. There are also others who may think of sleep as interrupting living life to the fullest and so they will get together with friends and / or go out at night, not going to sleep until the early morning hours. Then there are people who actually have problems falling asleep or staying asleep. What people may not realize is that not getting enough sleep can be detrimental to their health.

Statistics from the National Sleep Foundation

According to the National Sleep Foundation (NSF), adequate sleep is essential for a person's health and wellbeing but there are still millions of people who do not get enough sleep and many who suffer from lack of sleep. In fact, according to NSF surveys conducted between 1999 and 2004 in the US:

  • At least 40 million people suffer from more than 70 different sleep disorders.
  • 60 percent of adults report sleep problems at least a few nights / week.
  • More than 40 percent of adults experience severe daytime sleepiness at least a few days / month.
  • 20 percent of the 40 described above reported severe daytime sleepiness multiple times / week.
  • 69 percent of children experience sleep problems at least a few nights / week.

The Need for Sleep

According to the National Institutes of Health, getting enough quality sleep, AT THE RIGHT TIMES, can help protect your physical and mental health, safety, and quality of life. How a person feels when they are awake has to do, in part, on what happens during sleep. While you are sleeping, your body is working to maintain your physical health (and did you know sleep is involved in healing and repair of your heart and blood vessels?) And support healthy brain function. For children and adolescents, sleep is also vital to growth and development.

Sleep deficiency can be dangerous and harmful instantly, as in a drowsy driving car crash, or over time. Chronic sleep deficiency may increase the risk of health problems such as heart disease, high blood pressure, kidney disease, stroke, and diabetes. It has also been linked to risk-taking behavior, depression, and suicide.

How Much Sleep Do I Need?

While each individual's sleep needs vary, the general rule is that healthy adults need an average of eight hours of sleep every night. Children should get AT LEAST eight hours each night. Some people may be able to function without any drowsiness or adverse effects with just six hours of sleep, while others may need 10 hours to function at their best.

The bottom line, feeling fatigued during the day is a common symptom of inadequate sleep. If you are not getting enough sleep because of your own lifestyle choices, such as staying up to watch TV or going out regularly at night (and staying out late), then you need to change your habits or else risk harming your health. If you try to get those eight hours but have trouble sleeping, then it is important to see a doctor or a psychologist to figure out the root of the problem.

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