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People who have trouble falling asleep may attribute their problem to a lot of things - a tight and busy schedule, caffeinated drinks and food, and maybe, high stress rate.

Sleeping is an activity that gives the brain ample time to rejuvenate and to revitalize the body for the next day, so treat it with utmost care. Don’t neglect it, or else you’ll pay for the consequences later.

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Anxiety and tension are some of the reasons we have such a hard time falling and staying asleep. Certain types of food and drink, could keep us awake, such as caffeine, which could act as a stimulant. Deficiencies of Calcium & Magnesium also could enter the picture. Almost half of the population in the US has trouble sleeping, mainly because of our stressed out lifestyle, and Europe is fast catching up. And what about all of you sufferers with body aches and pains, or ones that are already in the midst of some kind of degenerative disease and are tossing and turning, because it hurts and no amount of warm milk helps. Natural Calm by Peter Gillhams (Regular or Lemon Raspberry powder) that one mixes up helps with the pain of emotional stress and anxiety. It is full of Magnesium, which according to The American Heart Journal, is the Natures calcium channel blocker.

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Snoring is a not a disease but it may be a symptom of some disease. Researches at Oregon Health and Science University have shown some factors that cause snoring. They are poor muscle tone, long uvula, long soft palate, nose blocks, bulky tissues in throat etc. Yet mild and moderate snoring can be cured by some changes in life style whereas heavy snoring requires treatment.

A healthy life style that includes sufficient exercises and balanced diet can reduce snoring. You should avoid alcohol and smoking. Tobacco consumption will surely cause snoring. So you should avoid this. Any sleeping pills or other sedative measures can cause snoring. Avoid such things unless they are compulsory and are recommended by your doctor. You should also follow a sleeping pattern to avoid snoring. Use heavy pillows that elevate your head than normal. This will help to improve breathing and thereby prevent snoring. Avoid any heavy meals at night.

There are five steps that are absolutely necessary to take in order to begin to have adequate quality sleep.
1.) Regular bedtime
2.) Regular get up time
3.) Regular exercise
4.) No naps—except if needed to treat a migraine
5.) Do not eat or drink anything within 3-4 hours of bedtime—so you do not need to go to the bathroom, and therefore, interrupt sleep

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One of the challenges of treating a sleep impairment is first recognizing that you have one. Many of us shrug off the symptoms, refusing to treat them as anything serious. In some cases, we may tell ourselves “get more sleep,” but this is easier said than done.

To be successful, you need to make a concerted effort to fix the mounting problem: a lack of sleep. If not, then the only thing that will pass is time.  Here’s a quick primer of common sleep disorders to give you a head start on identifying your sleep deprivation issues:

Insomnia: A common sleep disorder that’s defined by sleepless nights. You may have difficulty getting to sleep and/or staying asleep and as a result, you often wake up feeling tired. Fatigue is a warning sign, which can lead to irritability, drowsiness, and daytime sleepiness.

Sleep Apnea: Though there are three types of sleep apnea, the most common is “obstructive sleep apnea,” which occurs when enough air isn’t able to get through your mouth/nose and into the lungs.

As a result, your breathing will grow shallow and in some cases, cease completely – at least for a few seconds. This tells your body to re-trigger the breathing process, so you may snort, cough, or snore. 

For the complete guide to getting a good nights rest, visit our website at http://www.insomniafreedom.com

Yoga For Better Sleep
By [ezinearticles.com/?expert=Nancy_Wile]Nancy Wile

The ability of yoga to reduce muscle tension, slow your heart rate and calm a racing mind provides the perfect recipe for a good night’s sleep.  There is growing evidence that small behavioral changes in the evening can make a big difference in getting a restful sleep.  A recent study published in the Journal of the American Medical Association found that participants who made modifications, like learning relaxation techniques, improved their sleep more than those who took drugs.

Certain yoga exercises will help your body and your mind relax more and prepare for sleep.  Here are a few postures and exercises that are particularly helpful:

1) Supported Standing Forward Bend

This gentle yoga posture helps relieve tension in your neck and shoulders while quieting your nervous system.

Steps:

•    Fold a blanket and place it on a chair

•    Stand facing the chair (about 1 to 2 feet away) with your feet parallel and a little wider than hip width apart

•    Fold forward from your hips (keeping your back flat - reaching forward with your chest)

•    Place your forehead on the blankets

•    Place your hands towards the back of the chair with your forearms resting on the chair (you can also hold onto opposite elbows with your forearms touching the top of your head)

•    Let your arms, shoulders, head and face relax completely

•    Breathe slowly and deeply through your nose for 12-15 breaths

•    Slowly come back up, using your hands to help push you back up

2) Legs Up the Wall

This gentle yoga postures triggers the relaxation response, slowing the heart, breath and brain waves.

Steps:

•    Place a mat or blanket flush against a wall

•    Sit with your right side next to the wall (legs out in front of you)

•    Lean onto your elbows

•    Swing your legs up the wall as your head moves away from the wall

•    Place your hands at your sides and close your eyes

•    Move your head from side to side 4-5 times

•    Relax your belly and breathe deeply into your belly - breathing through your nose

•    Stay in this position for 2-3 minutes

•    Bring your knees to your chest and roll onto your side

•    When you are ready, come back to sitting

3) Child’s Pose

Child’s pose relaxes the back and neck, while gently stretching your spine.  It also provides a gentle massage to abdominal organs leading to greater relaxation.

Steps:

•    Kneel down and sit back towards your heels as much as you can

•    Fold forward from the hips, bringing your upper body to your thighs and your forehead to the floor

•    Place your arms on the floor next to your legs with your palms up

•    Breathe into your belly, allowing it to expand into your thighs as you inhale and relax as you exhale

•    Remain in this position for 8-10 breaths

•    Raise your upper body and return to kneeling position

4) Diaphragmatic Breathing

Traditional yogic breathing provides a natural stress release and helps the heartbeat to slow down as the diaphragm stimulates the vagus nerve.

Steps:

•    You can start sitting or lying on your back.  Since you are trying to sleep, start on your back.

•    Place your hands on your belly

•    Begin breathing slowly and deeply through your nose

•    Breathe into the lower part of your lungs first, allowing your belly to rise on inhale, fall back on exhale

•    Allow your belly to naturally rise and fall with breath (no pushing)

•    Focus completely on your breath, letting go of other thoughts or distractions.

•    Complete 10-12 breaths, then let your breath become natural again

5) Manage your stress

Pay attention to your stress level.  Excessive stress can lead to tight and knotted muscles, as well as a racing mind.  Taking a yoga class is a great way to not only relieve stress, but to also learn how to manage your stress levels throughout the day.  Yoga teaches you how to find peace in every day life, as well as during more stressful times.

To learn tips and yoga exercises for better sleep, visit: www.yogatg.com/ys-stress-headache-1.html />
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Lights Out - Treat Insomnia Naturally
By [ezinearticles.com/?expert=Deborah_Maragopoulos]Deborah Maragopoulos

Insomnia is the bane of modern society. Since the introduction of the electric light over one hundred years ago, nearly half of the world is lit up at night. Artificial light disturbs natural circadian rhythms. The pineal gland produces the sleep hormone-melatonin-only in the dark. Without adequate melatonin production, sleep is disturbed, hormones become imbalanced, and the ability to fight dis-ease is diminished.

The pineal gland, located in the center of the brain, is associated with the crown chakra. Light energy affects pineal production of melatonin. Cells located in our skin called chromocytes carry light wave information to the pineal gland. At dawn, the daylight is a blue wave which stimulates chromocytes to turn off the pineal gland. At dusk, the pink light of sunset blocks the blue rays and the pineal gland begins producing melatonin.

Melatonin production peaks about three hours after dark and lasts eight to nine hours in adults, longer in children. At dawn, the drop of melatonin arouses the hypothalamus. Located deep in the brain at the level of the sixth chakra, the hypothalamus controls all vital body functions including temperature, weight, libido, hormones, stress response, the immune system and directs the cascade of amino acids that form neurotransmitters. The hypothalamus is truly the maestro of the body’s biochemical orchestra.

Once the hypothalamus wakes up, it needs glucose, so it stimulates the adrenal glands to produce cortisol which releases stored sugar. Cortisol stimulates the production of dopamine which is the neurotransmitter of alertness, memory and learning. Dopamine follows natural cortisol rhythms, remaining elevated until mid afternoon. Schools capitalize on the natural circadian rhythm of the learning hormone by teaching children from 8am to 3pm. The late afternoon slump that makes many of us reach for sugar and caffeine is a reflection of this natural drop in cortisol and dopamine.

Another extremely important nocturnal hormone is called prolactin. Released by the pituitary gland, prolactin is very high in pregnant and nursing mothers, thus it’s name refers to promoting lactation. Produced by all ages and both genders, prolactin stimulates the thymus to strengthen the natural killer cells that keep our bodies free of foreign invaders and cancer.  Without sleep, we are prone to disease as our immune systems weaken. Prolactin rises three hours after melatonin and is turned off by dopamine.

In the morning, melatonin cascades into serotonin. A calming hormone, serotonin controls our impulses. And the more serotonin made during the day the more melatonin at night.

Create a natural circadian rhythm by rising with the sun and exercise moderately, early in the day.  Exercise promotes cortisol production thus increasing dopamine the active daytime hormones. Released in response to both physical and emotional stressors, cortisol gears our bodies for flight away from potential danger.  Dopamine and cortisol can prevent the cascade of serotonin back into melatonin in the evening so beware of exercising within a few hours of bedtime.

Insomnia is often at the root of many dis-eases. Cancer, obesity, immune dysfunction, hormonal imbalances, diabetes, even heart disease have all been associated with sleep disorders. Although sleep medications are available as temporary relief, they do not promote normal nocturnal hormone production.

There are many natural remedies for insomnia.

•    Don’t miss the sunset. Remember the pink light of dusk induces melatonin production.  Don’t watch television or work on the computer after dark. The blue light from these screens acts like dawn and shuts down melatonin production.

•    If you must expose yourself to blue light wear pink tinted glasses while watching television or doing computer work at night.

•    Try eating tryptophan enriched foods in the evening. Tryptophan is the amino acid needed to convert serotonin into melatonin.

•    Sleep inducing foods include: whole grains, nut butters, bananas, grapefruit, dates, figs, yogurt, turkey and tuna.  Heavy protein foods are not recommended before retiring for the night.

•    Be sure to sleep in complete darkness.

•    A cool, very dark room helps the pineal gland produce melatonin.

•    Deepen sleep with soothing sound like water or other night sounds.

•    In the morning, help melatonin to cascade into serotonin by eating complex carbs and getting at least 20 minutes of sun exposure.

•    Exercise moderately about 30 minutes of aerobic activity early in the day.

A full understanding of our hormonal circadian rhythms is crucial to wellness.

Sweet Dreams…

Deborah Maragopoulos MN APRN, BC FNP is a holistic family nurse practitioner, author of LoveDance: Awakening the Divine Daughter, founder of DMAR Pyramid of Health™, and creator of Genesis Gold®.

www.lovedance.com

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