Tips To Put Your Insomnia To A Rest

Tips To Put Your Insomnia To A Rest
Tips To Put Your Insomnia To A Rest

Do you feel tired and un-refreshed on waking in the morning?

Do you stay that way throughout the day?

Do you have difficulty concentrating during the day?

The World Health Organization says that one-third of the world’s population experience insomnia at some stage in their lives, with approximately five per cent needing medical treatment!

To avoid medical intervention, try these natural techniques and remedies, and help put your insomnia to rest.

1. Relaxation

Relax before going to bed. Do some deep breathing, listen to soft music. According to Dr. Timothy Sharp from Sydney University, avoiding caffeine, alcohol and nicotine will also help.

2. Bedtime routine

Develop a bedtime routine so your body knows it’s time to go to sleep. By winding down your physical activities and following a set routine prior to bed, your body will start to associate some of these actions with going to sleep. Start with a cup of hot milk. Milk contains a protein called tryptophan, which helps to promote sleep. This can be substituted with chamomile tea, which is known to calm the nerves. Follow this with a hot bath or shower, the heat will help to lower your internal body temperature, again telling your body to go to sleep.

3. Your bedroom is for sleeping only

Make your bedroom your sleep-room. Turn the lights off as soon as you get into bed. Don’t read, eat or watch television in your bedroom, or do any activity that is not sleep related. Make sure the room is dark and cozy; include extra pillows on the bed and even some teddy bears. Make your bedroom into a sleep sanctuary, a room that you will instantly feel secure and comfortable in, and best of all, a room that you will crave to sleep in.

4. Calm down and clear your mind

Clear your mind of the day’s activities or things that are due to be done tomorrow. Write a ‘to do’ list for the following day. Organize uniforms, lunches, etc … the night before. Make arrangements earlier than usual so you don’t worry.

5. Give time back to yourself

Instead of trying to cram as much as you can into the day then find you haven’t left much time to sleep, try to find short cuts or solutions to give a little time back to yourself. Make a double casserole and freeze half for another night. Spot clean the house as you go. Have more barbecues, using paper plates (less washing-up). Offer to pay the kids, or the neighbour’s kids, to do some extra chores.

6. A balanced diet helps to make a balanced mind

If you’re lacking in essential vitamins and minerals your body cannot operate at its best. Throw out the junk food and fizzy drinks, and make a new start to good physical and mental health. Add in some regular exercise and watch your body respond with some improved sleep.

7. Don’t lie in bed if you can’t sleep

If you don’t feel sleepy enough to drift off, your mind will probably anguish over the fact that you can’t get to sleep. This will only make it harder to get to sleep each time you experience this. Get out of bed and go into a different room. Do something to distract yourself until you do start to feel sleepy and then try to sleep again later.

8. Medications may interfere with your sleep

It has been shown that some of the medications below may cause sleep problems. Check with your doctor if you are experiencing insomnia and are also taking any of these medications – amphetamines (diet pills), antidepressants, beta blockers (heart and blood pressure), cimetidine (ulcers), clonidine (blood pressure), cortisone, diuretics (fluid), levodopa (parkinsons), methyldopa (blood pressure) and ventolin (asthma).

9. Above all: de-stress

Sharp says that stress is the worst cause of insomnia. Use some of the techniques above and try to remove as much stress out of your life as possible, and finally put your insomnia to rest.

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Astragalus Root Can It Help You Feel Better

Astragalus Root Can It Help You Feel Better
Astragalus Root Can It Help You Feel Better

Astragalus root has been used since ancient times in Chinese medicine. It is related to the pea family and is actually a root. Only in recent times has it been introduced to the west and we are now finding the benefits of this herbal plant. It is grown in Northern and Northeast China. It is harvested in the Spring and then dried for 4-7 years. It is now grown in the USA.

Scientific research has shown that this root has the ability to strengthen and improve the body’s immune system. It does this by stimulating the body to make more interferon. This substance helps the body destroy viruses and other unwanted microbes. Astragalus root is often recommended for boosting the immune system, in those who get sick easily or already have a serious illness.

Astragalus root also claims to boost energy levels and vitality. Blood circulation is improved. There are no known side effects, but consultation with your doctor is advised before taking as a supplement.

Astragalus root is very active in improving cell communication. Its properties include Polysaccharides and Glyconutrients, which are known to improve the immune system and are also anti-inflammatory. It also helps the body get rid of water retention.

It is taken as a dried powder and often with other Chinese medicines. To prepare as a tea: You will need to put 1 teaspoonful of the root powder in 1 cup of water, then simmer for 10-15 minutes. Drink 3 times a day. When taking a tincture of the root powder you will need to take 2-4 ml three times a day.

You should not use Astragalus root prior to or after surgery, because the risk of bleeding can be increased. Astragalus root can have an adverse effect when used with blood thinning drugs like warfarin.

Astragalus root is a good supplement for your health but is a strong medicine. This should not be taken randomly and you should always consult your doctor before taking. Research in the west is fairly new and we have only just begun to find out about this amazing herbal medicine. As scientists do more research we will hear and get to know more about this new and exciting alternative to modern day medcines.

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Dealing With Osteoporosis

Dealing With Osteoporosis
Dealing With Osteoporosis

Osteoporosis is a condition which makes the bones weak and causing them to break easily. As the bones are fragile the slightest movement can break them, especially joints like the hip, spine and wrists. Increasing age makes you prone to this disease, men over fifty and post-menopausal women are the most common patients of osteoporosis. This breakage of bone occurs within a couple years of menopause due to reduction in estrogen levels. After years of erosion the bones give away causing pain, spinal deformity and fractures.

Some common factors

• - Women are more prone to osteoporosis than men.
• - Increasing age
• - Hereditary
• - Low estrogen and testosterone level in women and men respectively.
• - Thin and frail body structure or suffering from anorexia nervosa
• - Calcium and vitamin D deficiency
• - Lack of exercise
• - Smoking and drinking alcohol has adverse effects on the bone density.
• - Use of certain medication or drugs

Remedies for Osteoporosis

Eat a healthy diet which includes plenty of calcium and vitamin D. Exercise regularly and cut down on alcohol and cigarettes. For good source of calcium have low-fat milk, yoghurt, cheese, orange juice, green leafy vegetable like spinach, cereals and breads.

A twenty minute walk three to four times a week may help you tremendously. You can also go biking, swimming or join aerobic dancing classes to improve the bone condition. Engage in weight-bearing exercises as these help in strengthening the bones. If you have a swimming pool or a beach around your house, go walking in chest deep water for 30 minutes at least three days a week. This prevents stress on your bones hence there is less erosion.

A cup of milk has 100 international units of vitamin D. Four cups a day could be your daily dose of vitamin D. Studies have also shown that post-menopausal women can have supplements containing manganese (5 mg/day), copper (2.5 mg/day), and zinc (15 mg/day) in combination with a calcium supplement (1,000 mg/day). It is termed to be more effective than having the calcium supplement alone.

Consume less salt and avoid food products which have more than 300 milligrams of salt per serving. Stay away from carbonated beverages like cola and soft drinks. The phosphoric acid present in carbonated drinks contains phosphorus, which if had in excess, can cause elimination of calcium from the body.

Studies have shown that vitamin K is very useful in maintaining healthy bones. It is found in green, leafy vegetables such as broccoli, Brussels sprouts, collard greens, lettuce and spinach. You can also consume vitamin K supplements.

If you want to increase calcium content include Parmesan cheese in your diet. To lessen fat intake and increase calcium, add powdered non-fat dry milk powder in soups, casseroles and other beverages. Some of the food products that promote healthy bones are avocado, black pepper, cabbage, cod liver oil, Dandelion, garlic, onions, Parsley, Pigweed and Horse tail. Eating pineapple also prevents bone fractures due to the presence of manganese in pineapple.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

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