A good night's sleep is just as important as regular exercise and a healthy, balanced diet.
Sleep quality and quantity has declined over the past few decades, our sedentary lifestyle may well be a factor. Sleep helps your body and brain function properly Regular poor sleep has immediate negative effects on brain function, your hormones, exercise and performance. Add to that it can also increase risk of weight gain in both children and adults. When you have good sleep this can help you eat well, exercise better and be healthier. What’s more getting sufficient sleep has been linked to a lower risk of heart disease, diabetes, and stroke. While sleep medications may be helpful in dealing with insomnia and other sleep disorders in the short term, they are not generally recommended for long-term use. Sleep medications can be physically and psychologically addictive and come with some serious potential side effects and health risks. Here are some proven all natural tips and treatments to help you sleep better… ACUPUNCTURE - Multiple studies have shown acupuncture to be an effective treatment for insomnia. Acupuncture lessens anxiety, stimulates melatonin production and induces sleep onset, and can reduce sleep disruption and arousal during the night. All these effects amount to an overall increase in total sleep time. Not only does acupuncture help with better sleep but also can address those symptoms that are keeping you up at night and get to the root of why those symptoms are occurring in the first place. Traditional acupuncture utilizes tiny needles to access distinct points on the body to restore balance, alleviate pain, stress and anxiety, enhance sleep, and improve overall well-being. When systemic balance is restored, symptoms disappear and greater overall health is achieved. After one session, regardless of what you are being treated for, many notice better sleep that same night, reduced stress, and a feeling of calm and well-being. REFLEXOLOGY - There is a specific point on the base of the foot called the insomnia point. Usually in a person who is having problems sleeping this point is sore when pressed, it is one of the best points to massage to help induce sleep. There are nearly 15,000 nerves in your feet alone which is why foot reflexology is calming and effective. While it’s not a scientifically proven medical treatment for insomnia or other sleep issues, it can be a helpful complementary treatment. LOOK AT YOUR CAFFEINE INTAKE - Don’t consume caffeine late in the day. Caffeine found in coffee, tea and energy drinks stimulate the nervous system and stop your body from naturally shutting down at sleep time. Caffeine can stay elevated in the blood for 6-8 hours so 3-4pm is a good cut-off. GET MORE NATURAL LIGHT - Your body has a natural time-keeping clock known as your circadian rhythm. It affects your brain, body and hormones, helping you stay awake and telling your body when it's time to sleep. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% Avoid over exposure to Blue Light in the evening time - Blue light (which electronic devices like smartphones and computers emit in large amounts), impacts on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep. MELATONIN is the hormone that helps send us to sleep each night. It tells our bodies “Okay, you can rest now” and in the morning it regulates what time we wake up. Melatonin is regulated by the sun, so it is vital we try and get 15 mins of sunlight in the morning each day as this will help melatonin levels work properly. Foods such as : Bananas, Oats, Pineapples, Oranges, Tomatoes and my favorite Cherries all help melatonin production. BEDTIME ROUTINE - During the week try and establish a regular bedtime and wake up time, our bodies work well with routine. Create a healthy sleeping environment. Dust and clutter free, with clean bedding. Invest in a good quality mattress and pillows. If you suffer with night sweats use 100% cotton bedding. Stuffy bedrooms play havoc with sleep, so make sure your bedroom temperature is not above 20 degrees celsius and air quality is good. Plants such as aloe vera and peace lillies create oxygen rich air. Avoid looking at your phone just before bed, if you use it as your alarm, leave on aeroplane mode. Be firm with yourself not to go online in the night as the light on the screen can instantly wake up your brain. EXERCISE Exercise can be an important contributor to your sleep health. Overall, people tend to sleep better when their lifestyle includes some physical activity. AVOID ALCOHOL as a way to help you sleep. There is a common misconception that alcohol helps you sleep. Quite the opposite. The quality of sleep that comes from a heavy night of drinking has a very detrimental effect on our bodies, our organs and our sleep. Whilst people can literally pass out from alcohol most will wake through the night or the morning feeling a lot worse for wear. Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns. MAGNESIUM is a mineral involved in hundreds of processes in the human body, and is important for brain function and heart health. In addition, magnesium may help quiet the mind and body, making it easier to fall asleep. Studies show that magnesium’s relaxing effect may be partly due to its ability to regulate the production of melatonin, a hormone that guides your body’s sleep-wake cycle. In the elderly, magnesium intake tends to be low, intestinal absorption is frequently diminished, and urinary output is often enhanced. Talk to your GP, especially if your sleep is poor, you suffer from muscle aches and pains at night, or taking multiple medications. Whilst magnesium deficiency is uncommon low magnesium levels are. As our bodies store half our magnesium in bone and soft tissue it's hard to get a definitive test result. In Ireland many people suffer with low Vitamin D levels, vitamin D and magnesium depend on each other for absorption and function. Foods such as nuts and seeds, green leafy vegetables, beans, salmon and bananas are just some of the foods that contain magnesium. Magnesium supplements, and sprays are available talk to a health care provider for the right one for you. Epsom Salts are also a quick way of absorbing magnesium into the body. These can be added into the bath or foot bath for those that don't have one. LAVENDER OIL - several studies show that simply smelling lavender oil for 30 minutes before sleep may be enough to improve the quality of sleep. This effect appears particularly strong in those suffering from mild insomnia, especially females and young individuals. L-THEANINE - With its ability to increase relaxation and lower stress, L-theanine can help in sleep in a number of ways. ... Research also shows L-theanine can improve the quality of sleep—not by acting as a sedative, but by lowering anxiety and promoting relaxation. Supplement form can be bought in health food stores. SOOTHING HERBAL TEAS - Lemon balm is a member of the mint family that's used both as a cooking ingredient and as a herbal medicine. It's also well known for its ability to promote better sleep. ... These days, lemon balm is often mixed with other ingredients, like chamomile or hops, to create a relaxing formula which can help people sleep. Try MEDITATION this can be done in bed or relaxing in a chair. Better still join a meditation group for weekly guided sessions. Yoga and meditation both hugely help switch off the mind and aid a peaceful night's sleep. GET CHECKED OUT IF you frequently get up in the night to use the bathroom, men even if under 50 please get your prostate health checked. If you snore loudly and feel tired even after a full nights sleep you might have sleep apnea, a potentially serious sleep disorder in which breathing stops and starts throughout the night. There are many other supplements and herbal remedies on the market targeting sleep, as everyone is individual it is well worth trying out what works best for you. Katie Murphy Lic Ac MTCMCI www.clonmel-acupuncture.com
5 Comments
Nyland Debbie
6/18/2020 04:58:39 am
I want to thank Dr OSATO for the help he has rendered to me by getting Rid of my Herpes. I was Diagnosed in July 2018 but after the Usage of Dr OSATO Herbal Medicine, I was cured from Herpes and the virus is out of my body. The Symptoms of Herpes Virus is completely Gone.. So anyone who is having the virus should contact Dr OSATO to give you the herbal medicine to cure yourself. Dr Osato also have the cure for different types of diseases like HERPES, HIV, HSV1&2, DIABETES, CANCER, HPV etc. You can contact Dr Osato on email: osatoherbalcure@gmail.com or call and whatsapp him +2347051705853. His website is osatoherbalcure.wordpress.com
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Laura Mildred
8/6/2020 02:03:52 pm
Am Laura Mildred by name, i was diagnosed with Herpes 4 years ago i lived in pain with the knowledge that i wasn't going to ever be well again i contacted so many herbal doctors on this issue and wasted a large sum of money but my condition never got better i was determined to get my life back so one day i saw Mr. Morrison Hansen post on how Dr. Emu saved him from Herpes with herbal medicine i contacted Dr. Emu on his Email: Emutemple@gmail.com we spoke on the issue i told him all that i went through and he told me not to worry that everything will be fine again so he prepared the medicine and send it to me and told me how to use it, after 14 days of usage I went to see the doctor for test,then the result was negative, am the happiest woman on earth now thanks to Dr. Emu God bless you. Email him at: Emutemple@gmail.com Call or Whats-app him: +2347012841542
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Jenny Gibert
7/2/2020 11:26:14 am
PERFECT CURE FOR HERPES THAT WORK FAST WITHIN 14 DAYS WITH DR SIKIES HERBAL MEDICINE, I saw so many testimonies about Dr SIKIES a great HERBAL DOCTOR that will help you CURE and give you the rightful health to live a joyful life, i didn't believe it at first, but as the pain got worsen and my life was at risk after using lots pf drugs from the hospital and no changes so i decided to give a try to Dr SIKIES, I contacted him also and told him i want a cure for HERPES, he gave me advice on what i must do and he deliver it to me in my home address i gave him and i got the medicine which i use according to his instruction, and today i must say I am so grateful to this man Dr SIKIES for curing me from HERPES and for restoring me back to my normal health and a sound life and i am making this known to every one out there who have been trying all day to be cured from HERPES or any sickness should not waist more time just contact him with his details below, believe me this is the only way to get cured from HERPES, this is the real solution we all have been searching for. Do not waste more time contact him today for you can also leave a sound and happy life. contact info below. Email: Drsikies@gmail.com you can as well contact him on other issues you are having like HEPATITIS B,DIABETICS,CANCER,ALS, HIV,BODY REDUCTION AND Enlargement, FIBROD,CANCER,PREGNANCY, Relationship issues etc..Email:Drsikies@gmail.com
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tamara barrow
8/1/2020 06:19:14 pm
I want to share this great testimony to the world on how Dr VOODOO cure me from HSV1&2 with his herbs, I was nervous when i first contact him about the cure for HSV but i decided to give him a try because i was desperate to get cured and be free from HSV. Dr VOODOO prepared the remedy and sent it to me through UPS,which I use just the way Dr VOODOO instructed me and thank God today I am a beneficiary to this cure and I went back to the hospital after 7 days of taking the herbs and I tested HSV1&2 Negative. So I will tell you all who are looking for a cure to his/her HSV1&2 that Dr VOODOO took research before he could finally get the solution to it and a lot of people are benefiting from him right now. He also cured my friend from HPV. Dr VOODOO heals with natural herbs. Please I urge you to contact him now through his email address: voodoospelltemple66@gmail.com or call and WhatsApp him on +2348140120719. He is capable of curing HIV/AIDS, HERPES, HPV, HSV1&2, CANCER of all kinds, DIABETES and so many other infections.
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mabel
10/1/2020 03:24:19 pm
I am so grateful to Dr.RICK SIMPSON for providing me with Hemp oil here in the United State of America. I was diagnose with cancer of the lungs 8 months ago, and ever since then i have done a lot of Chemo and Radiation that have not helped issues, but only damaged my immune system and frustrated me. I came across the Phoenix Tears and i have read about the Hemp oil a lot and saw the Post that Dr. Rick Simpson could provide me with Hemp Oil i contact him on: simpsonrick95@gmail.com for the procurement of this medication,the medication was procured and delivered within 2 days and i have been on treatment for the past 3 months.I am here to let every one know that am no longer a cancer patient, I have experience a total change in my health, with Dr.Rick Simpson Hemp oil service. for all cancer patient that live in the America region and Europe at large, get your Hemp oil from Dr. Rick Simpson at: simpsonrick95@gmail.com
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AuthorKatie Murphy Lic Ac MTCMCI Archives
July 2020
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