Why Can’t I Sleep At Night? Just Maybe It’s Your Cell Phone

In the information age those of us who grow up pre-computer are simply overwhelmed. Speaking for myself I am constantly distracted.

I now have 5 e-mail accounts, mostly because the spam builds up and sees to multiply by the day. In vain attempts to avoid that, I have over the years opened one new account after another and delete has become my mantra. If I'm not at a computer, I'm constantly checking the smartphone. So many audio alerts for texts and e-mails that I end up turning off the sound of the entire device. One click (on a real switch on the phone) and I'm back in charge. Of course the phone does not ring anymore so I incessantly check it!

Information overload although is only the thin edge of the wedge when it comes to better sleep as we are now also subjecting ourselves to dangerous levels of blue light. Blue light is natural in sunlight. It has a short wavelength and produces high energy. It's one of the reasons we wear sunglasses! Artificial blue light on the other hand is emitted from flat screen TV's, computers, LED lights, fluorescent lamps and smart phones. It's as though we were spending countless hours outside everyday and every night in bright sunshine. Our vision is suffering and to make matters worse we can not sleep anymore. And as we increasingly rely on technology for pretty much everything, the situation is getting worse. Sound familiar? Blue light adversely affects sleep and confuses the body's natural circadian rhythm, it also suppresses melatonin which incidentally any light can do but blue light is far worse and it's killing our sleep!

Of course sleep deprivation has always had many components but this addiction to being plugged in 24/7 can be treated. In the natural order of things the sun comes up and we wake. It goes down and we sleep. At least that was how it used to be. We are in control because and we can temper our electronic input as we would with any other habit. It takes a little practice but the reward could be a trip to dreamland A study by Harvard University concluded that turning off computers, TV's and yes cell phones 2 hours before bedtime will significantly improve our sleep patterns. Even 1 hour will make a big difference. So turn the screens off early and just maybe you can sleep again!

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Benefits of Melatonin As a Sleeping Pill

Getting a good night's sleep is necessary for the body and mind to function properly and complete daily tasks effectively and efficiently.

Lack of sleep and in some instances, waking up in the middle of the night can prove to harm and disrupt the functions needed for completion of ordinary tasks. To counteract this lack of sleep, which is also called insomnia, sleeping pills and aids are available for patients.

One of the top and most effective pills available is Melatonin. Melatonin is a hormone made by the pineal gland, which is a small gland in the brain. Melatonin helps in maintaining one's sleep and wake cycles. Minute amounts of it are found in foods such as meats, grains, fruits, and vegetables. But it can also be purchased as a prescription drug of food supplement in various forms.

This article discusses why melatonin is commonly used as a sleeping aid, benefits of using it in its pill form, and its importance compared to other sleeping pills on the market.

Why is Melatonin Used

Melatonin pills are used for numerous reasons. The main reasons for use of melatonin is to treat the symptoms of jet lag and sleep disorders known as insomnia. In its prolonged-release form it can be effective for treating people who suffer from insomnia: difficulty in falling sleep and staying asleep. Additionally it can help people who daily schedule change regularly which interrupt their sleeping patterns. Another audience who benefits from using melatonin are autistic people who suffer severely from sleep disorders.

Benefits of Melatonin

There are various well-researched and documented benefits of using melatonin as a sleeping tablet and as a food supplement to treat multiple other diseases. Some of them are as follows.

  • When taken in the appropriate dosage, melatonin has been shown to improve sleep in patients by resetting their internal body clocks. Improved sleep is quite evident in users of melatonin when used at proper times and in adequate doses
  • Melatonin has also shown to be effective in treating migraines. One of the most common reasons of lack of sleep is the presence of a debilitating migraine. Durations of migraine presence decreased with the use of melatonin
  • Melatonin is also beneficial for the treatment and prevention of cardiovascular diseases and diabetes. Researchers witnessed substantive ease of main caused by these illnesses when patients took consistent doses of melatonin
  • Prolonged-release melatonin has shown wonderful results in older patients. Certain time and amount of dosage have proven to treat sleep disorders effectively

Melatonin Compared to Other Sleeping Pills

Melatonin has been researched comprehensively over the last few years. The results have shown a comparatively improved standing when compared to other sleeping pills . Some of the other prominent sleeping aids are as follows:

  1. Valerian
  2. Zolpidem
  3. Chamomile
  4. Kava
  5. Benzodiazepine

Many and in some instances all of these sleeping aid alternatives have some potentially dangerous side effects such as kidney and liver damage. Excessive use of these supplements has also been reflected in ill-effect such as mood swings and feeling of drowsiness.

In conclusion, prolonged-release melatonin has been proven to be an effective treatment of sleep disorders and acts as a powerful and stable agent against the lack of sleep and also other dangerous illnesses.

It also compares much better than other sleeping aids on the market currently.

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Top 4 Essentials for Quality Sleep in an Energized Life

One of the prime energy supporters in your life is sleep. Specific, quality sleep. If it's not quality, the amount of sleep you get is not as relevant as you might think.

How do you rate your sleep quality? Do you sleep soundly through the night, toss and turn, or lay there thinking? Or something other?

I'm a sound sleeper and always have been. In college I was baffled how classmates could complain of being insomniacs. The concept of not sleeping well was beyond me. I understand that better now, and am curious about sleep so I'm now on a quest to unravel the mystery of sound and quality sleep.

Science, medicine, and experience tell us there are mental and physical benefits of good sleep. It boosts your immune system, improves your mood, strengthens your resilience, regulates weight, and in general makes you a healthier person. Everybody wants quality sleep, regardless of how many hours they subscribe to as being a healthy amount of time. This article addresses the quality of the sleep only.

Some nights you do not fall sleep fast because you are not tired, you're too tired, there are distractions in your brain or house (where you are sleeping on a given night), or you have biological issues (sleep apnea, heart arrhythmias, being too hungry or full) that keep you awake. Health issues are something you need to get your doctor's help on, the rest will be addressed here.

What I've come up with from my research is there are things you can do all day to support a sound night's sleep. Furthermore, there are things you can at night that relate specifically to sleep, adding to what you do during the day, so you have quality sleep.

The Top 4 Essentials

1. Create a Bedtime Routine

• a regular schedule of going to bed, and getting up

• foster a dark, quiet, and cool room and sleep in a comfortable bed

• remove distractions

• quit working 90 minutes before bed

• go to bed before you get your second wind; Whether you are a lark or owl, there's a “natural” time for you to go to bed.

2. Clear your mind, manage your stress. Meditation, leisurely strolls, reading, and quiet music can help all of that. If you honor the suggestion to quit working at least 90 minutes before bedtime, your mind will have a chance to unwind and get in the groove of sleeping. Take that work ban one step further and initiate a blue-light ban two hours prior to bedtime; TVs, tablets, computers, and smartphones all generate blue light, though there are apps that change the light from blue to more of a yellow so that if you are on your devices near bedtime at least you do not have that bright, blue light that confuses the brain as to the time of day.

3. Do not eat too late or go to bed on an empty or full stomach. Avoid alcohol, nicotine, and caffeine in the evening too. Foods and nutrients that help you sleep include pumpkin seeds for the zinc which converts the brain chemicals tryptophan into serotonin, and magnesium which helps reduce cortisol, the stress hormone. There are more, but those two keep popping up so I'm passing them along.

4. Energize through the day with quality food, exercise (more than 2 hours before bed), and fresh air / sunshine. Yep, when you expend energy during the day it paves the way for a night of quality sleep.

Let's cover one more aspect of quality sleep: the amount of deep and light sleep you get. First, the technical explanation of sleep cycles. A good night's sleep consists of around five or six sleep cycles; each cycle lasts around 1.5 hours, and we need all five stages in order to wake up feeling rested and refreshed. One cycle consists of the following stages:

• Stage 1 – This is when you feel drowsy, relaxed, and hover between being wake and nodding off.

• Stage 2 – At this stage you are in a deaf sleep, your body cools a bit, and you become detached from your surroundings.

• Stages 3 and 4 – These are the “deep sleep” stages. It's hard to wake up from deep sleep because this is when there is the lowest amount of activity in your body. This is when your body rebuilds itself, restores energy, and hormones are released. This is the holy grail, the stuff we all want enough of.

• Stage 5 – This is the REM (rapid eye movement), or “dream sleep”, stage. We slip back into Stage 2 for a few minutes before entering REM.

The amount of deep sleep we need each night is not clear, and maybe because there are too many definitions for the concept of deep sleep. Going with two simple sleep stages – deep and light sleep, further defined as times of less and more movement – I'm concluding that ideally 45 percent of your sleep should be deep for the best quality sleep. REM sleep, for this discussion, is included in the deep sleep category.

You're serious about getting quality sleep. You take the steps out in the Top 4 Essentials list. But, you may not be able to really tell if you are getting quality sleep, outside feeling more or less refreshed and renewed. Then what? Consider a sleep monitor.

You can get highly scientific and technical and go to a sleep lab for a polysomnography test. That's the most complete and thorough testing you can get. It will track and record your brain waves, eye movement, heart rate, muscle tension, oxygen levels, breathing, air flow, and the frequency and volume of your snoring activity. The con to this is sleeping at the lab, often in a hospital, disrupted your natural sleep patterns. The pro is it's the most accurate and thorough testing available – for now.

Home devices can help, and they get more accurate with technological advances, though they are not as accurate as the polysomnography test. The biggest disappointment to me is that they may overestimate your sleep length and quality. If you do not want to go the lab route, this is a reasonable alternative. However, you'll at least have a consistent trend of your sleep pattern.

Using my Vivofit2 fitness tracker ($ 75 on Amazon ) to track my movement and sleep patterns has been an interesting exercise for five weeks now. IF it's consistent in its tracking of my sleep, what I've observed is that I find I feel most rested on the nights my deep sleep happens for at least 66 percent of the night.

The bottom line really is how rested you feel when you wake up. Are you refreshed and renewed after your sleep? If so, maybe it does not matter to you how much of your sleep is deep and how much is light.

If you do not get a quality night's sleep, experiment with the above suggestions until you find the formula that works for you. If you get quality sleep, consider experimenting with the above suggestions to see if your sleep improves and you get even more rest and renewal.

Improve your mental and physical well being by getting quality sleep every night. Improve your quality of life with your quality of sleep. Improve your energy with quality sleep.

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What Is Obstructive Sleep Apnea? An Overview

Obstructive sleep apnea is a sleeping disorder that can be a serious health issue for many people. There are several types of sleep apnea but obstructive sleep apnea is the most common with at least 25 million Americans diagnosed in 2014 with the condition according to the National Health Sleep Awareness Project. This sleeping condition can increase the risks of individuals developing heart diseases, depression, diabetes and other health related conditions.

What is Obstructive Sleep Apnea

This condition happens when the person sleeping stops breathing or their breathing becomes paralyzing during sleep. This occurs when the upper airway of the sleeping individual is partially or completely blocked. As the airway is blocked, the diaphragm or chest muscle would have to work harder to open the airway to draw air in, often resulting to sudden jerk movements or loud gasps by patients.

As the patient is sleeping, he or she may not be aware that they are experiencing this condition, and this is probably more for patients that sleep alone.

Signs and Symptoms

There are several signs and symptoms that one can check to determine if they are suffering from this condition; below are several of them:

  • Feeling of fatigue and sleepiness during daytime
  • Dry mouth in the morning or sore throat
  • Having problems concentrating
  • Mood changes ranging from feeling of irritability or depression
  • Sweating during night time
  • Decreased libido or sexual appetite

Why You should Talk with your Doctor

It is important to consult your doctor if you are showing signs or symptoms mentioned above. Sleep apnea lowers the oxygen level in the blood and can cause the build-up of carbon dioxide in the body. People who are also identified as belonging to one of the risk factors below have a higher chance of being diagnosed with obstructive sleep apnea.

  • Overweight or obese
  • Smoker
  • Diabetic
  • Heart condition
  • High blood pressure

Treatment

Several treatments are available and these can help patients with their sleeping problem. Before treatment, a diagnostic test is required where patients have to spend a night in a sleeping lab and health technicians would be able to check on the airflow, oxygen level, breathing, eye movements, muscle activity as well as any activities in the muscle area .

A lifestyle modification can improve the condition; however for other cases, a CPAP machine may be recommended to allow continuous air to flow through the patient's nose or mouth.

The medical information provided is for information purposes only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.

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Caring for Your CPAP Machine Made Easy

Like anything in the house, your CPAP machine and accessories need to be regularly cleaned and taken care of. Doing this not only eliminates any unwanted germs / dust but it also extends the life of your equipment as well.

If you've been on a CPAP at home you are already aware of its benefits, so giving it a little TLC will benefit both you and the machine. Common CPAP care issues:

• CPAP machines WILL decline over time.

• CPAPs can be a breeding ground for bacteria, if not regularly cleaned. If using humidification, make sure your humidification chamber and tubing are always clean. If you are not sure of the cleanliness, the best bet is to order new accessories.

• CPAP masks Will also deteriorate over time, this includes the cushions and headgear. If you have been noticing an increased leak in your mask, no matter how tight you adjust it, it is likely you need to replace your nasal / intranasal cushions.

• Most CPAP machines have an external filter that needs changed regularly. Not only does this eliminate any airborne particles but it will also extend the life of your machine as well.

Both-new and experienced CPAP should know how to maintain their device. Here are a few tips on maintaining your machine:

• Every BiPAP including the DreamStation BiPAP (one of the trusted brands of CPAP and BiPAP machines), has an expected life span of about five years. The better it is maintained, the longer it should last you but remember it still is a machine! Most CPAP manufacturers offer a 1-year warranty on their machines.

• Consistent care is needed to maintain peak functionality. It is essential to clean, or if necessary, change the machine-specific filters. As per standards, the disposable filters should be replaced once every month while the non-disposable filters should be replaced once every 3-6 months.

• The non-disposable filters are made of foam that can be easily washed out with water and set out to dry completely before putting to use. These still should be replaced every 3-6 months.

• If cleaning the CPAP machine itself, make sure to only dust / wipe it down with a antibacterial cloth. Do not ever submerge the machine in water.

• If your CPAP has a humidification chamber, it is recommended to replace the water daily and rinse out the chamber as well. Place the chamber on a towel to dry out and you will be all ready for the next night!

No matter the CPAP machine, maintenance and cleaning are always an important part to keeping your machine running at an optimum level. The SoClean products will remove 99% of the bacteria present on the CPAP machine and accessories, not only improving the cleanliness of your machine but giving you the ease of mind that you can get a good night's sleep knowing your machine is clean.

Your machine has taken good care of you, make sure to take care of it as well!

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The Trick To Coaching Yourself To Go To Bed On Time

Guidance about sleeping normally begins with informing yourself to go to bed and awakened on a consistent schedule. In reality that's much easier said than done.

If you have a daytime job, you will have to get up when the alarm goes off. On the other hand, your bedtime depends on you, which's where your plans might go awry.

For all your well-mannered intentions, you may find yourself binge watching the brand-new season of Game of Thrones or scrolling through Facebook newsfeed till the wee hours. Then, you feel rotten the next day at work, and resolve to turn over a new leaf. Unfortunately, you invest the next night talking on the phone with your old college roomie.

What you need are brand-new habits to break the cycle. Have a look at this list of things you can do to assist you in going to sleep earlier and waking up fresh in the morning.

Things to Do Prior to Going to Sleep

1. Be specific. You're most likely to succeed if you intend to go to bed at a specific hour rather than leaving the schedule vague. Count back 7 or 8 hours from the time you have to awaken.

2. Greet the sun. Light has an effective impact on your brain. Exposure to early morning sun will make you more alert and sync your internal clock so that you'll be drowsier later at night.

3. Switch off electronic gadgets. Turn off your computer and TV at least an hour prior to heading off to bed. You'll sleep much better if you prevent lighted screens and psychological stimulation.

4. Develop routines. Participate in activities you'll associate with going to bed. Take a warm bath and put on your pajamas. Drink a cup of herbal tea or moisturize your feet.

5. Limit your intake of caffeine and alcohol. Coffee and mixed drinks could keep you up during the night and hinder the quality of your sleep. Have your last cup of java before 2 pm, and avoid the nightcaps.

6. Refuse overtime. Research studies show that working 50 hours or more a week dramatically impairs your sleep and productivity. You'll feel happier and accomplish more if you leave the workplace at a reasonable hour.

7. Resist napping. While naps are generally an efficient method to catch up on the rest you require, you want to stay awake while you're adapting to a new schedule. If you're having a hard time keeping your eyes open, bear in mind that the pain is short-lived, and will soon pass.

Things to Do After You Go to Bed

1. Stop worrying. Lots of grownups with insomnia actually sleep more than they realize. It's natural to wake up occasionally during the night.

2. Learn meditation. Deep meditation has a number of the exact same health benefits as sleeping. Repeat a mantra or concentrate on your breathing while you're waiting to drift off.

3. Get a pillow. It's quite possible that a hurting back or stiff shoulders are making you toss and turn. Until you are able to purchase a new mattress, your old pillows can help. If you sleep on your side, put a pillow in between your knees to align your hips. When you're on your back, support your column column by putting a pillow under your thighs.

4. Set objective objectives. Occasionally, you want to sleep through the night. However, you can begin gradually. Promise yourself you'll spend 30 minutes in bed. If you're still wide awake, go do something boring until you prepare to come back for another half hour of attempted sleep.

Sleep plays a necessary role in your health and wellness. You'll thank yourself in the early morning when you begin going to sleep on time.

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Top Hacks for Getting Better Sleep

The science behind complete, restful sleep is one that you can master using natural sleep aids and techniques. A sleep easy solution need not break the bank or be a complicated measure – you can fight issues like insomnia via natural means and fall into rejuvenating, high-quality deep sleep for good health.

But where do you start? In your own kitchen and home, of course! Nature offers plenty of sleep aids that can assist you every time you are losing touch with sleep. Here are some of them – try not to be too surprised at how easy it can get!

Consume Tart Cherry Juice

Did you know that a half-cup or 1 cup of tart cherry juice could help you drift off to sleep more easily? This natural sleep aid boasts of tryptophan, an essential amino acid converting to serotonin, which then converts to melatonin.

The sleep hormone melatonin helps regulate sleep and wake cycles through causing you to be drowsy and lowering your body temperature. It also works with your central nervous system for your body clock to be in sync. Beware: melatonin production could be impeded by light, which makes sleeping in total darkness or low light necessary.

Try Acupuncture

Traditional Chinese medicine offers plenty of natural therapies, including acupuncture, one of the oldest healing methods known worldwide. This practice stimulates certain points in the body to correct energy imbalance and open up meridians, which tend to close off when there's stress and blood vessels are being contracted.

Upon being inserted, thin needles open up such blocked channels, allowing the brain to better process that it is time for you to go to sleep. In addition, the practice incites the release of tryptophan, melatonin, and other neuro-endocrine chemicals to help you sleep more easily and longer.

Other Home Hacks for Better Shutee

Face it: you're a creature of habit and your body works mysteriously better when you do something routinely. This is why if you want to get complete sleep, you should establish a calming ritual every night before bedtime, which could lead to a better transition from wakefulness to sleep. This ritual, too, could help you relax and let go of the day's massive stress and negative energy.

Here are some ideas to try:

  1. Take a warm bath. Apart from helping you climb in bed feeling clean and refreshed, taking a warm shower will help ease the stress of daily life. You may try aromatherapy, too.
  2. Sip a good cup. A nightly drink may help you fall sleep more quickly, with the ritual dictating to your brain and body that it's time to relax and move from being awake to sleeping. It could have a cup of warm tea half an hour before bed.
  3. Try meditation. Take some time off to mediate and clear your thoughts at night. Over thinking can keep you in a state of being awake for hours, and that's bad news for your system that's craving sleep. Get a good night's rest by clearing your mind of different thoughts and focusing on getting the best sleep ever tonight.

High-quality supplements may also assist you in your sleep goals as they combine beneficial herbs, compounds, and nutrients, including melatonin, valerian, chamomile, and many more. What's important is to celebrate little triumphs in your mission for better, more health-promoting sleep – follow an easy pace in trying out these scientific hacks.

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5 Tricks To Have A Good Night Sleep

Lack of sleep or insomnia is thought about by many factors including: stress, hormonal imbalance, stimulants, and stress. Failing to have a good sleep has effects on your concentration, mood, and productivity. The cool thing is that there are plenty of things that you can do to overcome sleeplessness. Some of these things include:

Invest in a comfortable bed and beddings

Studies show that you can lack good sleep when your bed is uncomfortable. To sleep fast when you get to bed you should invest in a comfortable bed. Different people love different things. To ensure that you have bought the right unit you should first research on the bed that feels comfortable on.

The best way of going about it is visiting different hotels and trying their beds. You can also visit beds of your friends and feel them. In addition to the bed, you should also invest in good quality pillows. There are some people that have reported a lack of sleep due to the clothing that they wear to bed. Some will feel comfortable sleeping with lingerie while others will feel comfortable sleeping naked. You should find out what works for you.

Turn off lights and sounds

Scientists report that bright lights inhibit melatonin production. This is a hormone that helps you to sleep. Due to the inhibition, you do not sleep as fast as you should. To avoid this you should switch off all the lights in your bedroom. It's also recommended that you switch off all the sound from your phone, radio, and TV. If you live in a close neighborhood, invest in high-quality window blinds that prevent lights from other homes from getting into your house.

Engage in exercises

As mentioned above, stress is one of the leading causes of insomnia. Exercises have been shown to reduce stress hormones so promoting deep sleep. The cool thing is that there are plenty of exercises that you can engage in before you sleep. They include: cycling, swimming, walking or any other of your favorite. For ideal results, engage in exercises between 5 pm and 7 pm Experts recommend that you avoid exercising a few hours before your sleep as the physical stimulation from the exercises can keep you awake instead of inducing sleep.

Avoid stimulants

As you may know, stimulants such as caffeine, alcohol, and nicotine prevent a good night sleep. To sleep fast you should avoid products containing any of these products. You should avoid: colas, chocolate, alcohol, coffee, tea, or any other product that might contain a stimulant.

Take sleep-inducing foods

There are plenty of foods that have been shown to promote sleep. These foods contain tryptophan. The foods include: seeds, honey, eggs, bananas, milk, and cheese. When taking the foods avoid taking plenty of them to avoid making digestion difficult. Also, avoid taking spices.

Conclusion

These are some of the things that you can do to have a fast sleep. If you have tried everything and nothing seems to work, you should consider visiting a specialist to ascertain whether your insomnia is thought about by another condition.

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How Lack of Sleep Can Affect Your Diet

There are a number of facts about sleep deprivation and eating disorders that are linked to gaining of weight due to a lack of sleep. There has been a lot of research carried out and now we have evidence that has been discovered to support the theory that sleep can hugely affect your diet. Here is a detailed overview.

Studies Show That a Lack of Sleep can Trigger Weight Gain:

Although sleeplessness does not make you feel hungry, it does lead to more cravings for an energy boost so you are more tempted to reach for caffeine or a high-carb snack. The reason is you will need more energy when you feel sleepy at work, and to fulfill that you may find a sugary snack or a cup of coffee very helpful in the short term. Similarly, you may feel to skip cooking and opt for a takeout when you want to get back in your bed soon because of a lack of sleep the night before. In short, sleep deprivation can ever sabotage your health and weight by adding pounds.

Sleep Deprivation is Connected to Food and Energy Drink Cravings:

Based on clinical studies by Mayo Clinic, it has been found out that the eating habits of people with insomnia are quite different from those who sleep adequately. Sleep deprivation often triggers their craving hormone and they end up eating more than 500 extra calories each day. If the habit persists, people with such sleep pattern and eating habits can gain more than a pound per week continuously. Such overeating response can make a person's body leptin resistant with more production of ghrelin.

People Eat More Comfort Food Due to Lack Of Sleep:

Most of the people accept the fact they rarely love eating healthy when late night hunger strikes. The truth is most of us really desire for high-sugar and high-fat foods when we crave food late at night. Study reports on sleep and eating disorders released from the University of Pennsylvania revealed that poor sleep increases a person's craving for greasy and high-calorie food because their body feels the energy deprivation. Whatever we consume will then remain in our system with the body unable to digest the food properly while we do sleep.

People Who Suffer from a Lack of Sleep Will Begin Snacking Often:

Although modern weight loss mantra is to eat snack size meals, sleep deprivation can lead to excessive snacking behavior. Plus, it can be difficult to adapt a healthier diet lifestyle when you are sleep deprived. Thus, most people with poor sleep habits choose caffeine, fatty snacks and meals through their day. Sometimes, such consumption habits typically lead to unwanted weight gain.

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Study Shows Eating Fish Remedies Insomnia and Improves Daily Energy

A good night's sleep is one of the four main Pillars of health, with the other three being eating healthy food, getting regular exercise, and having a positive outlook. The US National Institutes of Health reports that up to 70 million US adults experience sleeplessness and insomnia, with 63 billion dollars lost each year in productivity.

On a personal level, those who have trouble sleeping are familiar with the many ways it affects their lives. In an effort to help people sleep better, research scientists are discovering that eating certain foods can have a substantial effect on the quality of sleep.

One good example is a recent study from the Journal of Clinical Sleep Medicine. Researchers in Norway have combined two of the major health wells into one by providing that eating fish has a positive impact on good sleep and overall daily functioning. In this study, 95 males were divided into two groups: one that ate salmon three times per week, and the other group that ate an alternative meal (chicken, pork or beef). During the 6 month study period, their quality of sleep was measured in several ways including the amount of time needed to fall sleep, and the actual time spent sleeping in bed vs. their time awake.

The results showed that eating fish had a positive impact on sleep in all the ways it was measured. The researchers stated that fish is a source of the amino acid tryptophan, which is a precursor for melatonin, and that other studies have found tryptophan in foods increases sleepiness in the evening. The fish group also reported better daily functioning, alertness and performance.

In this study, vitamin D levels were also found to have a significant impact on sleep quality. Blood samples were collected during the study that measured the participant's vitamin D, and those in the fish-eating group had a level that was closer to optimum. The study revealed a major, positive relationship between daily functioning and a better vitamin D level. Those eating the salmon had higher levels of vitamin D and had better sleep quality, shorter wake times and a higher percentage of sleeping time while in bed.

The study also uncovered that eating fish creates a positive improvement in heart rate variability. This is a measurement of the length of time between heart beats, and a greater variable between the beats shows that person is stronger, more adaptive and physically flexible. In addition, the fish group had a significant increase in basic heart power.

Several other foods have also been proven to help with sleep and insomnia such as bananas, walnuts, tart cherries, turkey, almonds, and supplements containing potassium, vitamin D, zinc, calcium and magnesium. In a study from the European Neurology Journal, researchers uncovered that calcium levels were higher in the body during the deepest levels of sleep and that insomnia is related to a calcium deficiency. When the blood calcium level was normalized, optimum sleep was restored.

Make good use of sleep-promoting foods and supplements to ensure this key element of health is supporting your well-being.

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Narcolepsy Medication – Traditional Ideas & 2 Strange Treatments!

In this article I want to share narcolepsy medication when it comes to alternative medicine as well as traditional ideas.

For normal people they have a sleep life and a life when they are awake. When someone has narcolepsy these 2 lives blend together.

A person with narcolepsy could experience hallucinations, daytime sleepiness or even muscle paralysis during the day. As you can imagine this can really ruin a person's life.

Traditional medicine usually involve drugs that can stimulate the body into staying awake during the day, so a person can lead a more normal life.

These medications can help, but they just mask the symptoms and do not get at the root cause. Plus there is always a price to pay with drugs. Sure drugs can be expensive, but the price I'm talking about has to do with side effects.

This can include addiction, side effects such as irritability, increased blood pressure and nervousness to name a few. Antidepressants are also frequently used to keep someone awake and there are big problems with them.

In 2004, the (FDA) in America decided antidepressants must carry a black box warning that the drug can cause suicidal tendencies. A 2011 study has found that certain genes may predispose you to homicidal behavior following exposure to antidepressants.

1 idea that might sound strange is kiwi fruit.

In a study at Taiwan's Taipeu Medical University 24 people with sleeping problems took 2 kiwi fruits right before they went to sleep for 4 weeks. The result the amount of time it took to fall asleep fell by around 35%. Sleep quality improved by around 42%. The great news about kiwi fruit is there are no nasty side effects like prescription drugs.

Another idea which I think works amazing is Lavender oil, which I use all the time and sprinkle some on my pillow before going to sleep. In one study at Britain's University of Southampton, researchers looked at 10 adults.

50% of the participants slept in a room where lavender oil was used and the rest did not. After a week, the group that slept with lavender oil had a 20% better quality of sleep with the essential oil.

Those are 2 ideas but the good news is that there are tons more. There are herbs that can help someone sleep, food choices, things that you might be doing that is hurting your ability to get rest and techniques.

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Sleep Like a Rock With the Perfect Mattress

A mattress is one of the few products in life that justifies its price, as quality sleep simply can not be undervalued. However, that does not mean anyone needs to break the bank for an upgrade, as great deals abound. While most mattresses last quite a while, it may be time for a bed foundation regardless. Old beds collect dust, allergens, and generally lose their shape and quality, resulting in poorer sleep. At the same time, an aging body requires increasing firmness and support. Get the inside scoop on mattress types and sleep through the night like your teenage self.

Innspring

Traditionally, these are the oldest, and yet still the most popular type of mattress. Coil springs are now individually enclosed to prevent them from poking out of the material. More springs generally add firmness, although at a certain point additional springs become redundant. Recently, innerspring has flexed its versatility, as latex or memory foam can be layered on top for comfort and softness. The innerspring family has the widest range of options in terms of firmness, cost, and quality. Although, those factors do not always correlate, so test any potential new purchase. Your body will thank you later.

Memory Foam

Memory foam is all the rage these days. These types of mattresses are committed of layers of foam. Each layer has a distinct density and warmth factor. Therefore, memory foam is the most customizable option, and the company prides itself on finding the right combination for each type of sleeper. The material molds to each body, which allows the body to relax while also reducing pressure on joints. This is beneficial for those with chronic pain. However, they can amplify heat with their temperature sensitivity foam, so this is not the best choice for those who prefer cool sleeping conditions.

Latex

A latex mattress is described as similar to memory foam by those who have tried both. That is, they are typically on the firm side of the scale and support throughout the back area. Latex is a very durable material that pushes back against weight to fight against a “sinking” feeling in bed. Unfortunately, latex can not be adjusted once it is purchased, so a shopper needs to be confident in their purchase before taking the plunge.

Air Bed

A popular spin-off of the innerspring, these are not the type used when guests come over and you run out of guest rooms. Instead, the top layer of these mattresses is filled with air to control the firmness. Foam or other soft toppers are placed over it for maximum comfort. These types of beds are recommended for those with spinal cord injuries because they pinpoint air control so the problem area is not press against. The same benefits extend to those confined to their beds for a longer period of time or for couples who prefer extreme differences in firmness.

Do not be complacent and assume that the old standby is “good enough.” With new mattresses available at low prices, everyone can find their new sleeping gateway.

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The Secret Guide To Get Your Best Night’s Sleep

Sleep – it sees as if you can never get enough. You go to wake up tired, go through your day tired and fall into your bed tired, only to lay there, zillions of thoughts about your day zipping through your mind. When will you ever get a good night's rest? Is it just you?

No, you're not alone. According to the Centers for Disease Control (CDC), 50 to 70 million adults have problems with sleep; they add that adequate sleep is “a public health problem.” Lack of sleep, or inadequate sleep (sleep that is not deep), can lead to:

  • Falling sleep at the wheel, even during daylight hours
  • Difficulty performing daily tasks
  • Hypertension
  • Diabetes
  • Depression
  • Obesity
  • Reduced quality of life and productivity

It's no wonder chronic lack of sleep, with its accompanying problems and illnesses, is a real concern.

How much sleep do you need?

The amount of sleep you need changes as you age. The national institutes of health (NIH) recommends children, including teenagers, need between nine and 10 hours of sleep each night; adults need between seven and eight hours. Yet most adults are getting less than six hours of sleep and high school children less than eight.

Obviously, you'll need more sleep if you are stressed, either physically or emotionally. A stressful job, the flu, surgery or family issues are all reasons to add extra hours of sleep to your day. However, those are also reasons why you're not getting good, quality sleep with an average of seven or eight hours each night.

The bedtime routine

Experts agree – the best way to get a good night's sleep is to have a set bedtime routine; you have one for your kids, why should not you have one yourself? The National Sleep Foundation has a list of tips and tricks to getting regular, quality sleep:

  • Eat your biggest meal at lunchtime. Eating a heavy meal in the evening, especially later in the evening, can keep your system awake and active, leading to gastric reflux, heartburn and nausea.
  • Skip the alcohol, caffeine and cigarettes at night. Obviously, both alcohol and cigarettes have health complications of their own. Caffeine and cigarettes are stimulants, which will fool the sleep receptors in your brain into thinking you have more hours to be awake. Alcohol may help you go to sleep, but the result is bad-quality sleep; long-term alcohol before bed leads to a vicious cycle of needing more sleep without being refreshed by it, leading to more drinking.
  • Have a wind-down routine. Get into the habit of winding down the same way every night. Listen to quiet music or enjoy some silence. Read, take a warm shower, do whatever it takes to get yourself into a more sleep-ready frame of mind. Jerri, a single mother of three from Oregon, says she has a routine of reading to each of her children every night after their baths, starting with the youngest; this helps her wind down, because she's snuggling her kids, reading and relaxing them, which relaxes her. Once they're in bed, Jerri takes a warm shower, sprays some lavender on her pillows and gets into bed to read. She says, “Most nights, when I follow this routine, I'm sleep within 30 minute and wake ready to take on the next day.”
  • Exercise. You do not have to run marathons every day for exercise to help you sleep. Ben, a New York financial planner, says, “Just before it's bedtime, my wife and I take our dog for a leisurely walk around the neighborhood. hectic days. ”
  • Cool down. Surprisingly, the best temperature for sleep is between 60 and 67 degrees; most sleep with the bedroom temperature above 70. Your body cools in the evenings, signaling other areas of your brain that it's time to sleep. Keep the bedroom cooler and adding a blanket or two will ensure the best environment for sleep.
  • Opt for comfortable bedding. Bedding plays important role in the kind of sleep you are going to get. While the comfortable bedding can ensure you the smooth sleep throughout the night, on other hand, an uncomfortable bedding will keep you awake throughout the night. While buying designer flat sheets , you must keep comfort your topmost priority. Cotton flat sheets are one of the most comfortable, though it works on simple principle, the more thread count is, the smoother you will sleep.
  • Turn off the lights and the noise. George, a Michigan teacher, said he could not sleep without the TV was on which is why George has had chronic sleep problems. The problem was that he needed sound to keep his brain from swirling thoughts around, keeping him awake. When he went for a sleep study. George's doctor suggested turning off the lights and the TV at a set time every night and using a sleep-inducing app on his phone, with ambient sound, like a fan or a rainstorm. Julie, a firefighter in Texas, uses a box fan and ear plugs to keep the noise out.

Sleep is one of the basic necessities to maintain a healthy life. Set yourself up for the best night's sleep by planning ahead, relaxing and putting the lights out.

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Sleep Vitamins: Vitamin A is a Proven a Beneficial Remedy

Which vitamins and minerals are the most famous ones for their role in supporting good sleep? These definitely would be calcium, magnesium and vitamin D.

For example, a study in the European Neurology Journal tested calcium levels in the blood during sleep and discovered that calcium peaks at a high point during the deepest levels of sleep such as the rapid eye movement phase (REM), when dreaming occurs.

Recent studies are showing that a lesser-known vitamin also plays a vital role in preventing insomnia – the eye strengthening Vitamin A.

With the National Sleep Foundation reporting that close to 60% of Americans are experiencing sleeplessness and insomnia at least a few nights per week, many people are spending a lot of time and energy searching for some effective, natural ways to sleep better. One study on vitamin A that related to sleep was published in the PLOS Journal (Public Library of Science).

The researchers selected 2,459 adults aged 20 to 85. They discovered that people who have lower blood levels of vitamin A have higher odds of having a shorter sleep duration (ie 5-6 hours per night), compared to those with more vitamin A having a better sleep duration (7-8 hours per night).

Vitamin A, long-known for its benefits to healthy eyes and vision, is also a key to helping regulate the sleep-wake cycle. When light from the sun enters the eyes, it's vitamin A that provides the middle step for the brain to then know it's day and not night. With adequate vitamin A in the eyes at night when it's dark, one's night vision will be strong – unless most of the vitamin A is used up for its light translation duties in the day time. If the eyes are weaker at night, this is a possible sign of vitamin A deficiency. When the vitamin A sunlight signal grows weaker, the body knows it's near time to go to sleep.

The best ways to get adequate vitamin A is through whole foods – typically egg yolks, butter, vegetables with a green, yellow and orange color, liver and cod liver oil. Vitamin A supplements are also an option, but are best taken as part of a diet that includes healthy sources of vitamin A, as well as good sources of other important vitamins and minerals. Eating a healthy diet would include grass fed meats, poultry and fish, a rainbow of organic vegetables, and good fats like avocados, coconut oil and olive oil.

Another thing to consider for helping to prevent insomnia is reducing the use of electronics and TV at night or at least turning them off an hour before bed, in order to limit their melatonin-blocking effects. In an article from the Lighting Research Center at Rensselaer Polytechnic Institute, the researchers said: “Our study showed that a two-hour exposure to light from self-luminous electronic displays can suppress melatonin by about 22 percent. sleep cycle) system to this level may affect sleep in those using the devices prior to bedtime. ”

Magnesium has been shown in several studies to treat insomnia. In one study from the University of Iran, people with insomnia were given magnesium tablets twice a day for eight weeks. They experienced significant increases in quality sleep time, with less night time interruptions and fewer early morning awakenings. Magnesium can be found in foods such as green leafy vegetables, pumpkin seeds, almonds, avocados, figs, bananas, brown rice, and other nuts and seeds. Magnesium supplements are a good option as well, particularly those containing magnesium citrate which is highly absorbable.

To sum it up, good strategies for sleeping well and avoiding insomnia include having some good sun exposure during the day, limiting use of electronic devices at night, doing some regular moderate exercise, eating a nutritious diet, and using some key supplements.

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How Important Is Sleep?

Several famous accidents can be attributed to sleep deprivation. The third mate on the Exxon Valdez oil tanker that ran aground on March 24, 1989 and spilled 11 million gallons of crude oil had been wake for 18 hours before the accident. The driver of the Walmart truck that stuck Tracy Morgan's limo van in 2014 that severely injured him and killed one of his comedy writers had been awake for more than 24 hours. The workers at 3 Mile Island were sleep deprived and failed to notice the escalating core temperature which reflected in the 1979 nuclear accident. The fact that certain managers involved in the launch had slept only two hours before arriving to work at 1 AM the morning of the launch may have contributed to the Challenger explosion in 1986.

How much is enough sleep? Sleep needs vary from person to person. They vary by age, lifestyle and health. Work schedules and stress can affect the amount of sleep someone needs. The National Sleep Foundation recommends 7 to 9 hours of sleep per night for adults aged 26 to 64 years old. They note that an amount from 6 to 10 hours per night may be appropriate.

Are you getting enough sleep? You can find out with the Multiple Sleep Latency Test (MSLT). This simple but clever test designed by Dr. William Dement can be done at home.

In the late afternoon, grab a metal spoon and cookie sheet, put on your pajamas, close the drapes in your bedroom, put the cookie sheet on the floor next to your bed, and lie down with the spoon in your hand and your hand hanging over the side of the bed. Note the time and go to sleep. When you fall sleep, your hand will relax, you'll drop the spoon on the cookie sheet, and the noise will wake you so you can look at the time. The number of minutes it took from lying down to falling sleep is your sleep latency number.

· 0-5 minutes means you have a severe sleep deficit.

· 5-10 minutes means you're borderline.

· 10-15 minutes indicating a manageable sleep deficiency.

· 15-20 minutes means you're well-rested. *

· If it took you less than 10 minutes, you are endangering your health with your lack of sleep. Less than 15 minutes? You can still sleep more.

· Greater than 15 minutes? You're getting enough sleep.

* Bob Irish, “Are You An Accident Waiting to Happen? Early to Rise, December 2, 2015.

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