Sleep Apnea | Sleep Disorders | Insomnia

Many people who meditate regularly may know the benefits of meditation as far as their spiritual well-being is concerned. People commonly use their time to meditate to help them stay calm and focused and to promote a feeling of relaxation. However, there are many health benefits of meditation that may go unrecognized.

The psychological benefits of meditation are many; researchers and doctors all over the world are realizing just how powerful the psychological and physical benefits can be.

With stressful jobs, family responsibilities, and a never ending list of things that need to be done. According to Psychology Today, at www.psychologytoday.com, neuroscientists have found that brain waves of meditators show they are healthier than their non-meditating counterparts both physically and mentally.

Meditation can help people feel less anxious and more in control of their lives, which all of us could use a bit of, I’m sure. Numerous sources state that when practiced routinely, the meditative state can lead to supreme bliss or enlightenment, which is the desired natural spiritual outcome of the practice of yoga and meditation.

As mentioned above, the benefits of meditation are many, and there are lots of internet resources available to those who would like to reach a new level of self awareness.

According to one of these sources, www.healthandyoga.com, in addition to improving general health and well being, regular meditation increases blood flow to different parts of the body, therefore increasing oxygen and other nutrients available at the cellular level, which also increases concentration.

Just some of the health benefits of meditation include lower oxygen consumption, lower respiratory rate, slower heart rate, lower blood pressure, reduced anxiety, decreased muscle tension and headaches, and increased serotonin production which influences mood and behavior.

Lower levels of this neurotransmitter are associated with depression, obesity, insomnia, and headaches. Benefits of meditation also include enhanced immune system function; research has shown that the activity of natural killer cells increased with routine meditation, which kills bacteria and cancer cells, reducing activity of viruses and emotional distress.

For more information of the benefits of meditation visit any number of sites devoted to the practice. In addition to the sites mentioned previously, www.abc-of-yoga.com, www.healing.about.com, and www.1stholistic.com all have lots of great information on the subject.

For researched information on the benefits of meditation, with links to an introduction, meditative techniques, related links, and other self help tips, visit www.lifepositive.com.

You don’t need a bunch of fancy equipment to get started on your path to self awareness and enlightenment, just a nice quiet place when you can relax and focus inward on eliminating negative energies and bringing forth everything positive instead.

Incense and relaxing music add to the perfect ambience in a quiet dark comfortable space, where you can leave all the baggage behind and get back in touch with the real you. Not all of the benefits of meditation can truly be explained, as they are different for everyone on various levels. Give it a try, discover yourself.

Researchers also suggest that some of the benefits of meditation include an individual’s ability to fend off illnesses including cancer. These studies recognize that the meditative process produces cells that the body uses to kill bacteria, viruses and even cancer cells.

These benefits of mediation often go unnoticed by the general public but they are quite important.

The Health Benefits Of Meditation Are Many
Research Benefit Of Meditation

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Stress is a condition we all know very well. There is stress all around us, in the work place, at home and in emotional contexts. Stress, in all of these contexts, does not serve our bodies well. What Are The Effects Of Stress On The Body? Stressful situations usually have negative effects on our general health and bears a closer look.

Stress can take on many faces, with varying causes and resolutions. Much of the effects of stress on the body depend on your personality and emotions. While Joe may be able to deal with stress efficiently, you may find your threshold considerably lower. Where Joe thrives, you may be reduced to a bundle of nerves, unable to process information or think clearly. While Joe’s calm personality can take an important deadline in stride, focusing clearly on the goal, others not so gifted may be overwhelmed by perceived demands they feel they are unable to meet.

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Unfortunately, the physical effects of stress on the body can be enormously detrimental to our physical and emotional health.

Stress can most certainly affect our behavior, leading to disadvantages in a social context, as well as negative lifestyle behaviors, such as over-eating, smoking and drinking excessively. Others may manifest effects of stress on the body in less obvious ways. Stress is also clearly implicated in anxiety and depression.

Although emotionally drained, over-stressed people may become obsessed with their work in an attempt to eradicate the source of their stress. Such people often spend undue amounts of time worrying, skipping meals and exercise, all in the hopes of eradicating the source of pressure. In fact, these strategies are counter productive to stress management. Generally, people who employ such strategies are only worsening the situation. If you focus your energies on meeting that deadline or else, to the exclusion of eating or sleeping, the end result is seen in the eventual physical effects of stress on the body.

Stress most commonly manifests in disease of the heart. This link is well known to your physician. High blood pressure and a high standing pulse rate are indicative of stress. The sheer tension of stress can damage arteries, while reducing healthy blood and oxygen flow. Your body attempts to heal the damaged arteries, forming scars and thickened artery walls. All of these factors can eventually lead to heart attack.

Another of the negative effects of stress on the body is marked depletion of immune system function, which results in frequent colds and flus. More serious effects of stress on the body include exacerbated arthritis, irritable bowel, ulcers and headaches. Studies conducted as early as the 1950’s showed a link between cancer and stress.

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With all of these dire consequences of the effects of stress on the body, we’d all do well to focus on positive changes in diet and lifestyle to eliminate undue stress. Listening to music, exercise and a more laid back perspective are keys to good health.

What Are The Effects Of Stress On The Body?
The Effects Of Stress On The Human Body

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Nothing can wreck havoc on a person’s well-being like a series of sleepless nights. Everyone knows that sleep is crucial for a healthy mind and body but we also know that sleep can be elusive at times. The search for insomnia remedies can be a little trying especially when the recommendations are old hat.

Some of the insomnia remedies that are recommended include changes in behavior that might not be realistic for some of us. For example, one of the prime strategies for a good night’s sleep is to go to bed at the same time every night. Ideally, this is an insomnia remedy that works but not everyone is in an ideal situation.

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Shift work often requires quick changes in schedule. Instead of waking at 5:00AM to get to work at 7:00AM, the person has to be at work at 3:00PM, or worse yet, 11:00PM. These changes in schedule can interrupt the normal sleep pattern and the changes also negate some of the insomnia remedies that are recommended.

It would be wonderful if we could just wish ourselves to sleep and some claim that they can. Getting into a routine is one of the insomnia remedies that many adopt but others can’t. There are other things that factor into a sleepless night than schedules. Some of these factors can be addressed while others can’t.

Most people enjoy watching television while lying in bed but this isn’t the best practice. You actually excite your brain when you watch programs and you might be the type who wants to see what happens next. The bed should be reserved for sleep if you have a history of sleepless nights.

Other insomnia remedies suggest that you forgo working right before bed. This is a real challenge for some of us who burn the midnight oil to reach a deadline. Work excites your brain as well, especially if you use logic in your field. Logical thinking stimulates the brain’s “fight or flight” responses. Why? I have no idea.

There are many of us who spend night after night thinking about how much sleep we are going to miss. We wind up telling ourselves, “If I fall asleep now I can get 4 whole hours of rest.” After you have tried the natural insomnia remedies you might want to consider talking to your doctor.

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Medications available for sleep disorders are insomnia remedies that range in features and strength. You might find that a light dose of a medication prescribed by your physician is all that you need.

Home Insomnia Remedies To Try
Insomnia Remedies And Suggestions

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Many people turn to medication to help them cope with anxiety and depression. Zoloft is a popular anti-depressant found on the market today and it has had some very positive effects on patients who use it for depression.

Everyone gets depressed at one time or another and everyone has anxiety at one time or another. Sometimes we need to use medication to help resolve the anxiety and depression, but sometimes the cure is worse than the disease. Zoloft side effects include sleeplessness.

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Zoloft, also known as sertraline, is an antidepressant that is in the group of antidepressants known selective serotonin reuptake inhibitors or SSRIs. Zoloft is used to treat a variety of psychological disorders including, major depressive disorder, panic disorder, social anxiety disorder, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and premenstrual disphoric disorder (PMDD).

These disorders are caused by chemical imbalances within the brain, and Zoloft as well as other antidepressants in this class work to regulate the imbalance to alleviate symptoms. As with other antidepressants, side effects of Zoloft cannot be ruled out and are different in each individual patient.

Patients are encouraged to consult their prescribing physician or psychiatrist if new symptoms appear, if they become worse, or if suicidal thoughts occur at any time during treatment, which occur more often in patients under the age of 18. Since the signs and symptoms of  many psychological disorders overlap, patients may be diagnosed with more than one mental illness, therefore the same precautions should be observed whether the patient has major depression, obsessive compulsive disorder, panic disorder, or any other psychological disorder.

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For most antidepressants in this class, the patient will not start experiencing relief from symptoms until after at least one week of therapy at the earliest. The average length of time varies, but is usually two to three weeks, and in some patients may take longer. Of course, if symptoms do not subside, possibly a dose adjustment may be in order.

According to various online references, some patients have experienced various Zoloft  side effects during treatment including insomnia, agitation, panic attacks, restlessness, fatigue, impulsivity, and mania. Other symptoms may include dizziness, dry mouth, headache, nausea, vomiting, diarrhea, constipation, or urinary retention. Zoloft should not be taken if alcoholic beverages have been consumed either.  The patient should wait and take the next dose the following morning.

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This medication should always be taken with food or milk as well, not on an empty stomach. Patients should also avoid driving or other activities requiring alertness until they have taken it long enough to know how they react to the drug. Another possible side effect of Zoloft is weight gain, which is common in some patients, as is decreased appetite in others. Zoloft should also not be taken if you are pregnant, lactating, have liver or kidney disease, or have a history of seizures or heart attack. Patients should also not abruptly stop taking this medication without being instructed by their physician or psychiatrist. Debilitating symptoms may return or become worse, which could put the patient back to square one in their treatment.

Major Zoloft Side Effects Includes Insomnia
Zoloft Drug Common Side Effects

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Wellbutrin is the brand name for the drug bupropion, which is normally prescribed for the treatment of depression and is marketed today by the pharmaceutical company GlaxoSmithKline.  Bupropion is of the amino ketone class of chemicals, and acts as both a dopamine reuptake inhibitor and as a norepinephrine reuptake inhibitor.  Chemically, it is a derivative of the stimulant diethlypropion, and is similar in structure to phenethylamines.  Wellbutrin is not related to other antidepressant medications such as selective serotonin reuptake inhibitors (SSRIs), or tricyclics.  It is also sometime prescribed in the treatment of attention deficit disorder and as an aid to help people quit smoking.

Bupropion was first invented in 1966 by Burroughs Research, and was patented by Burroughs-Wellcome in 1974.  Burroughs-Wellcome later became GlaxoSmithKline, and still owns the patent for the drug as of 2006.  Bupropion, under the name Wellbutrin, was FDA approved in 1985, but was quickly pulled from the market after it became clear that the drug was upwards to four times more likely to cause seizures than other antidepressants.  It was later discovered that if the dosage of Wellbutrin was reduced by half or more, the risk of seizure became minimal.  It reappeared on the market in a time-released form, called Wellbutrin XL, with dramatically less incidents of seizure, and it is this version of the drug that is most commonly used today.  It is available in generic form, called simply Bupropion SR.

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GlaxoSmithKline released a form of bupropion under the brand name Zyban as a treatment to reduce cravings associated with nicotine withdrawal.  Because nicotine cravings are believed to be associated with a lack of dopamine, a dopamine reuptake inhibitor like Zyban may be effective in helping someone quit smoking, and can be used in conjunction with nicotine replacement therapy.

It is not entirely clear why Wellbutrin is helpful in treating depression.  As with most antidepressant medications, some people find it very effective and others receive to relief in their symptoms whatsoever.  If a patient has tried SSRI medications with no effect, Wellbutrin may be an effective alternative, and vice versa.

Side effects of both Wellbutrin and Zyban include dry mouth, tremor, dizziness, sweating, headache, insomnia, agitation and a slight increase in the risk of seizure.  Unlike some SSRIs, Wellbutrin is not effective in the treatment of anxiety disorders, and may even make such conditions worse.  Like other antidepressant medication, it should not be used in conjunction with MAO-inhibitors.  Wellbutrin is not recommended for anyone suffering from liver damage, kidney disease, anxiety disorders, eating disorders, hypertension, of epilepsy.

Attention-Deficit Hyperactivity Disorder.(Brief Article): An article from: Family Practice News

Side Effects Of Wellbutrin - Insomnia
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Cubicin, Wellbutrin XL.(New & Approved)(Drug overview): An article from: Skin & Allergy News

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A good neck support pillow can do wonders for the comfort of your neck and back.  This item comes in many shapes and forms so choosing just one may be a challenge for some of us. Whether you want to get a good night’s sleep or whether you need to be comfortable during a long trip there is a neck support pillow that will suit your needs.

It goes without saying that our necks can be fragile. When it comes to injury or accidents, the neck is often one of the biggest considerations when medical help arrives. The neck not only holds our head in position, it contains part of our spine, and our spinal cord. Many people have wound up paralyzed by a neck injury. For many others, just moving the wrong way can cause pain or injury. When this happens, a neck support pillow may end up being your best friend.

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Those of us shopping for a neck support pillow for bedtime will find that some of the items look exactly like regular pillows. However, they function quite differently. These supportive cushions do not flop around like the traditional models. They contour to your head and neck without making you compromise your natural sleeping position.

When we sleep, we aren’t conscious of how we are lying. Any number of things can cause you to sleep in an awkward position. Having a bad mattress, the wrong pillows, or having a bed hog next to you can do the trick. When you wake up every day with a sore and painful neck, you should consider you might need a neck support pillow in order to get a better night of sleep, and to lower your chances of dealing with neck pain on a day-to-day basis.

There are many neck support pillows from which to choose, but they all do the same thing. Supporting your neck as you sleep should be what is important. They come in all shapes and sizes, and you may have to try a few before you find the one that works best for you. There is no need to be in discomfort if a neck support pillow will help you maintain a good position while sleeping. Sleeping should leave you rested and feeling good, not twisted and aching.

When looking for a neck support pillow, you should be careful where you buy. There are pillows in almost any store, but the best ones will be found in a medical supply store, or at a high end bedding shop. A two-dollar neck support pillow might seem like a good deal, but chances are it is not going to give you the support you need. You can also find great pillows online, but again, remember that you get what you pay for.

Speaking of travel, you can find a great neck support pillow that can accompany you on long trips. These handy cushions can be carried on to a plane or with you in a vehicle because they are so compact and easy to use. This neck support pillow resembles a horseshoe and it fits right around your neck area.

Whether it is designed for travel or for use at home the neck support pillow provides protection and comfort for its user. It is interesting that common synonyms for the term pillow are support and protect. This is exactly what our old fashioned head cushions are supposed to do.

Thankfully, the innovative designs of today’s sleep and travel cushion systems deliver on the promise that is inherit in the term pillow. Rest assured that the neck support pillow will become the gold standard in our daily bedding and travel gear.

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Once you have found a good neck support pillow, remember to use it. If you doctor recommends one, that is all the more reason to use it every night. If you go away from home on vacation or for a short visit with family, remember to take it with you. Some hotels may have these available upon request, but if you really need to use one, you shouldn’t gamble on them having one. Take yours with you wherever you go.

Why A Good Neck Support Pillow Is Important For Your Sleep
Neck And Shoulder Support Pillow

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Natural healing has received a lot of attention today, as an alternative to conventional medicine. With pharmaceuticals gaining a reputation of serious side effects and surgeries which a growing segment of the population view skeptically as sometimes unnecessary or worse, both unnecessary and unsuccessful. Recent surveys reveal that 2/3 of the general public have tried natural cures as an attractive and effective alternative.

Natural healing, or natural cures, are rather broad terms, encompassing a range of therapies and medicinal disciplines, so it’s not surprising that you may feel confused as to what exactly comprises a natural cure. Let’s look at some of the various terms you may have heard but cannot define.

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Alternative medicine describes any healing discipline that does not include conventional, also known as allopathic, medicine or pharmaceutical drugs. Examples of alternative medicine include acupuncture, herbal medicine, nutritional therapy, homeopathy, aromatherapy and meditation. Conventional physicians are not typically conversant in these types of treatments.

Holistic medicine is a sort of subset of alternative medicine, where the practitioner views illness as a symptom of imbalance within the entire organism, rather than the cause. The holistic perspective looks at the body as an integrated system of interrelated functions which, as a whole, produce conditions of health or illness.

Essentially, natural cures involve using food, supplements, herbs and your body’s own healing capacity to resolve an illness or condition, without the intervention of allopathic (conventional) medical practices.

For example, if you suffer from arthritis, the conventional physician has a host of prescription and over the counter medications to address the condition. The down side is that you must continue taking these medications for relief of symptoms, some of which have undesirable side effects.

Surely you’ve seen the ads on TV for any number of prescription drugs, for conditions ranging from high cholesterol to heartburn. The ads tout the medication as a silver bullet, but the ad invariably ends with a smooth voice, elucidating in hushed tones, “This may not be for you. Side effects may include nausea, vomiting, diarrhea and insomnia. This should not be used by persons with high blood pressure…

Sales pitches like this are definitely of the good news, bad news variety and doubtless cause many people to reexamine their options.

In our example case of the arthritis sufferer, there are a number of effective natural cures. Another characteristic of natural cures is that of addressing the cause, rather than the symptoms. One form of arthritis, gout, is a result of excess levels of uric acid accumulating in the joints and blood. Natural cures flush the excess out of your system, thus eliminating the cause. Dietary changes and many herbs can indeed, affect natural cures and even prevent attacks.

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Although conventional medicine has its place, there are so many effective natural cures for a variety of conditions; you owe it to yourself to investigate natural cures. You may be surprised to find you can remedy long standing conditions, naturally.

More Natural Cures Revealed Today
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The most important piece to the puzzle of getting a good nights rest is the mattress you sleep on. A good mattress can mean the difference between waking up fresh and rested, or waking up mean, grumpy, and in a lot of pain. For those with medical conditions, the type of mattress they buy is crucial to their good health. Ask anyone with back pain and they will tell you that a good mattress is a must. If you need a special mattress, you first stop should be mattress stores.

You can buy mattresses in many places, but if you want a good, quality set, you need to visit the mattress stores in your area. When a company is solely devoted to one product, they tend to have the best selection, and many times, the best deals. You can often buy a good mattress at a department store, but you won’t find the selection you will find in mattress stores. You should do some research before you shop. Your doctor may even recommend on particular mattress to you. There are many different types, and you may have to lie down on a large number of them to decide which feels the best on your back, and which ones you might want to skip. Good mattress stores will allow you to lie down on any number of mattress sets so you can decide which ones feel the best.

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Many brands are represented in major mattress stores, and you have a lot to choose from. Many times, these stores will have huge sales on certain brands of mattress, and this may be a great time to find a deal on a supportive and comfortable set. Even if the store is only offering free delivery, you still might want to take advantage of the sale. Delivery of a mattress set can be expensive, so you will be saving money, even if the mattress set is full price.

Beware of bargain mattress stores. You may find great deals, but remember that most of the mattresses in that particular store are probably not the best you can find. Many of these will feel good for a few years, but you will find that after that, springs may poke through the mattress, and it will be uncomfortable. If you go this route to save money, remember that you may find yourself back in the mattress stores a few years later shopping all over again. If you had spent the money on a quality set, your bed may last you ten years or more before you need to replace the mattress.

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Take your time when you are visiting mattress stores to make sure you are getting the best deal. Most of the mattress stores you visit will all have the same beds. That means you can find the best price. Remember to let those working in the mattress stores know that you are shopping around for the very best price, and ask them if they are willing to take something off the price to get you to buy. You might be surprised to find that they do just that.

How To Shop In Mattress Stores
Discount Air Mattress Bed Stores

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It’s been established that sleep is one of the most significant factors in maintaining a healthy lifestyle. But if you own a king mattress, you know how difficult it is to clean that king size quilt. Sleeping with a dirty blanket can be very unhealthy since the fabric can be overly infested with germs and bacteria. In order to have a clean king size quilt there are certain rules you should adhere to.

The first step to keeping your bed covering spotless is the cleaning stage. It’s important to remember that you shouldn’t excessively clean the quilt. By constantly washing the cover you’re going to eventually weaken the material leading to the chance that it might fall apart in a short amount of time. Instead of washing your king size quilt every day or so, dust the top of the blanket. This will remove dirt and settled dust without weakening or stressing the fabric.

Royal Latex King-Size Quilt-Top Mattress

It’s vital that you remember to wash it once every other month. Sadly enough, just dusting off the cover won’t work since your nightly sweat and dirt is absorbed by the material. Since a king size quilt is rather large, you won’t be able to just throw it into your mashing machine. A commercial face loading washing machine will need to be utilized instead. These machines generally have a lot more space and are great for large items like a king size quilt. Make sure you use cold water instead of hot, since cooler temperatures are much easier on the fabric.

While it might seem like more work, be sure to never dry it in the dryer. Whenever you use a dryer, your items are continuously rubbing against each other. After a certain amount of time, this causes your beautiful king size quilt to deteriorate completely. If you’ve ever done laundry and noticed all the fluff and fuzz that your dryer vent collects, you’ve witnessed a perfect example of deteriorating material. Use a dryer as little as possible, and instead, dry your king size quilt on a large flat surface. If that’s not an option, hanging your blanket outside, with the underside of the quilt facing up, will work as well.

Royal Latex King-Size Quilt-Top Mattress w/ Box Spring

The final stage of maintaining your quilt is the folding process. There are loads of things to remember when folding, but the most important is to take note of the fact that if you fold your quilt to store for over long periods of time this tends to set creases in the fabric. Instead of folding these, try to roll your king size quilt. By doing that you won’t have to worry about creases taking place. Make sure that you keep the blanket covered since direct sunlight will damage cotton fabrics and ruin the quilt.

How To Clean King Size Quilt You Sleep On
King Size Quilts Bedding

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When you think of the islands of the South Pacific, several images and impressions probably come to mind. The sound of the sea, gentle breezes and sounds of leaves rustling as you enjoy the peace and serenity. Sounds good – let’s go there now!

Oddly, there is a tree native to the South Pacific islands called kava kava, which produces much the same feelings when drunk as a beverage made from the root. Native islanders combine the root with coconut milk as a regular beverage for social occasions, celebrations, negotiations and resolving disputes! You may have guessed by now that this beverage tends to make people more jovial and sociable. Kava kava is a most effective natural alternative to anti-anxiety medications.

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In addition to alleviating anxiety, kava kava is also used as a remedy for insomnia, depression and fatigue. Many people who use the root report increased mental energy.

Kava kava, sometimes called kava, is a strong muscle relaxer and has the ability to relieve nervous tension. Its action is felt almost immediately, calming both mind and body, making it ideal for people who suffer anxiety or panic attacks. Some people find it so effective, they carry a bottle of the liquid extract wherever they go. Unlike alcohol and certain medications, kava kava does not impair mental function or result in drowsiness.

When using kava kava for anxiety, it is important to prepare the beverage cold, as heat destroys the compounds which make kava effective in anxiety. The root is most effective when soaked in cool coconut milk for several minutes before drinking.

Kava kava has long been used by native islanders for a variety of arthritic and rheumatic conditions. Modern herbalists endorse this plant for these purposes.

Kava kava contains germ killing components that are specific to urinary tract infections, effective in cases of cystitis, yeast infections and gonorrhea. Kava’s strong diuretic properties make it useful in edema or fluid retention conditions.

Other traditional uses include preparations for fungal infections, worms and other parasites and leprosy. Obesity and asthma are also addressed effectively with the versatile kava.

Used as a compress, kava relieves a stubborn headache, while a warm tea of the root promotes beneficial sweating in cases of fever or colds.

As dosage should be regulated, many people find the standardized extracts most convenient. Most herbalists agree dosage should not exceed 200 mg of the standardized active compound (kavalactones) per day. A 200 mg capsule or tablet, taken three times daily yields just under 200 mg of kavalactones.

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There have been cases where people took far more than the recommended dose and subsequently sustained liver damage. This has unfortunately brought the useful kava kava an ambiguous reputation, as some physicians and authorities were alarmed at these isolated incidents. Check with a naturopath or health practitioner before trying this remedy.

Kava Kava - Remedy For Insomnia
Side Effects Of Kava Kava Advice

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Most of us get the occasional headache and it’s not major concern. A bit uncomfortable, but a couple of aspirin will fix you up. Migraine headaches are another story. If you’ve ever had one, you know you never want to have another. The trouble is, some people are afflicted with regular migraines, and nothing seems to help. Well, here are some good news for those of you who experience from migraines. There are a number of herbs, singly and in combinations that provide you with effective and, in some cases, preventative migraine headache remedies. Take a look at some of the best.

One of the most reliable and well researched migraine headache remedies is feverfew, a herb with a proven clinical track record and widely used in Europe as a preventative for migraine attacks. The active constituent is effective against chemicals in the brain which dilate blood vessels and which cause migraines. Feverfew, like many herbs, are slow to act, and must be used for a couple of months before the effects are felt. Please note that feverfew is a preventative, but won’t help relieve pain once an attack is already underway.

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Many independent clinical studies have concluded that daily use of feverfew as a migraine headache remedy does indeed prevent migraine attacks. Included in the double-blind studies were patients who had used feverfew as a preventative for years. Those who were given a placebo in place of their regular dose of feverfew experienced a resurgence of migraine attacks, suffering frequent and severe migraines. Those provided with the regular dose of feverfew remained migraine free for the six month period of testing.

Feverfew is not recommended for pregnant or nursing mothers.

Another of the natural migraine headache remedies is ginger tea, particularly suited to ongoing migraines situated in the front of the head. Taken at the onset of an attack, ginger tea will provide relief in as little as 30 minutes. Continued use of ginger tea, consumed six times each day results in fewer and less severe attacks. Ginger tea is also fragrant and tasty!

Other effective migraine headache remedies you may want to try include the following:

Kava Kava, native to the South Pacific, has been used for centuries for its relaxing properties, useful in cases of stress related migraines.

Valerian root is another of the migraine headache remedies useful in stress induced headaches. Valerian may act as a preventative if your migraines are stress related. Valerian root is a powerful relaxant, so use discretion when driving or operating machinery.

If your migraines are characterized by insomnia or irregular menstrual cycles, Jamaican dogwood may be one of your migraine headache remedies of choice.

Chamomile tea is a good preventative among the better migraine headache remedies.

Lavender oil, rubbed across the forehead and temples, eases pain and spasms.

If you suffer from migraines, try some of these natural headache remedies. A knowledgeable herbalist may have other headache remedies   not discussed here which will bring you the relief you need.

Migraine Headache Remedies For Insomnia
Natural Herbal Headache Remedies

Natural & Herbal Remedies for Headaches (Storey Country Wisdom Bulletin, a-265)

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Feeling stressed? Perhaps you are trying to do too much with your day. I know that some people scoff and say that there is never enough to do. Perhaps your problem might be that you are just too busy. You may be surprised to know that you may not have too much to do, you may simple just be disorganized. When you feel scattered and everything is unplanned, you will get less done than if you knew what to do next. This is when a daily planner can be a lifesaver.

You can get a daily planner that chops your day up into time increments, usually one hour or into half hour segments. You can plan your day, and it is right there on paper. Then you know what you have to do, and you know when you should be doing it. This eliminates a lot of confusion and also ensures that you don’t forget anything. If you get the paper variety you can have space open for up to a year, but you will have to remember to take your daily planner with you wherever you go.

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As a bonus, just having somewhere to write down what you need to do the next day is a great stress reliever for those who have troubles with insomnia. Sometimes the insomnia is a result of worrying about what you have to do. When you write it down, you can relax because you know you won’t forget anything.

Many people have electronic versions of the daily planner today. These work much the same but they are more portable and can often be something you have in your pocket or purse. They have reminders for when a deadline is coming up, and they can remind you of important meetings when you need them to. This kind of daily planner may one day wipe out the paper kind, though I’m not sure if that is a great idea.

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There is something to be said about a daily planner that you write in yourself. Electronics can fail or can be lost. I realize a paper planner can be lost as well, but they are usually big enough that you don’t forget them. A small electronic device, on the other hand, can easily be left behind or stolen. If this were to happen, you have lost everything you had in your daily planner and you may feel completely lost because you don’t have a back up. If you use an electronic planner, make sure you list your most important times and dates in a second location just in cast your daily planner is missing or stolen.

Daily Planner For Those With Insomnia
Daily Planner Free Downloads

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Whenever you think of the Star of Bethlehem flower, you will be reminded of the Gospel of Matthew and the story of the Star of Bethlehem guiding the Wise Men to Jesus’ place of birth. If you’re the gardening type, you may think of the beautiful star-shaped flowers filling a meadow on a sunny Spring day. Few people think of the precious essence of the Star of Bethlehem flower, developed by the revolutionary Dr. Edward Bach in 1930’s England.

Dr. Bach developed 38 essences of plants and flowers which he found to be healing to the spirit, with resulting beneficial effects to disease conditions. Dr. Bach sought natural cures based on affecting the emotions and psyche in such a way that physical disease conditions were corrected at the root, which he maintained lay in the emotional health of the mind.

Bach Flower Remedies Essence Star of Bethlehem 20 mL

In all, he developed 38 flower essences, alone and in combination. His most famous essence, Rescue Remedy contains Star of Bethlehem flower as the main ingredient and is relied on by millions of people around the world to this day. Star of Bethlehem is also available as a single essence.

Star of Bethlehem essence is said to relieve the impact of traumatic experiences, whether physical, emotional or spiritual in nature.

Dr. Bach’s research demonstrated its effectiveness on traumatic events, whether experienced long ago in childhood or in the present.
Dr. Bach found that the essence of Star of Bethlehem flower neutralized what he termed “energetic trauma”, including shock, severe fright, hysteria and anxiety.

BACH FLOWER REMEDIES STAR OF BETHLEHEM 20 ML

There are many anecdotal cases where astonishing results have been achieved using Dr. Bach’s Star of Bethlehem essence. One startling case was that of a Vietnam veteran who had been badly injured twenty years previously. In a wartime explosion, a large portion of his torso had been destroyed, with badly scarred, painful skin and very limited movement possible in the area of injury.

He was treated with the essence of Star of Bethlehem flower, applied directly to the skin. Over time, the vets scars diminished, the pain resolved and he finally gained full motion of his torso. It’s hard to argue with results like that.

Practitioners of Bach Flower Remedies use the Star of Bethlehem flower essence in more common situations to good effect. Star of Bethlehem is useful in cases where you have experienced the loss of your job, the passing of a loved one, divorce, situations of substance abuse, introversion of a psychosomatic nature, nervous disorders, insomnia and other stressful events.

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Although there are always skeptics, if you suffer any of these events, you owe it to yourself to look into the possibilities this natural remedy offers. It could prove to you that the Star of Bethlehem is more than a long-lasting cut flower.

Star Of Bethlehem Flower Can Treat Insomnia
Essence Of Star Of Bethlehem Flower

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When it comes to bedroom décor, you should think more about it then you may have realized. There are many people with sleep disorders out there, and you might be surprised to know that how you decorate your bedroom and what you put into it might make a difference in how you sleep. Though a sleeping disorder might have a different root of origin, the colors you choose and the stuff you surround yourself with might make a difference in how much sleep you get and how well you sleep in general.

When you choose a color for your bedroom decor, you should always go for something low key or darker. Don’t get bright sunny colors or your walls will stimulate you and you won’t sleep well. Bedroom should be for sleeping and sex with your mate. Everything else should be done elsewhere. This might help your sex life as well. You should choose colors like dark reds or perhaps even blues. You can offset with white accents for some brightness, but you want to keep your bedroom décor on the muted side and it should not be something for the whole family.

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When planning the accessories for your bedroom décor, keep it simple. You don’t want family photos and your child’s artwork hanging in there. Your sex life might suffer if you have mom and dad smiling down at you from your last family portrait.  You love your children but reminders that they are in the house might also put a damper on your intimate moments. The bedroom décor is one thing that you might want to go at as if you were still a childless couple. You can put the family stuff all over the rest of your house if you want to, just leave it out of your bedroom.

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Also remember to keep your bedroom décor very sparse. Don’t have anything in there that might look cluttered. Keep clean lines and soft surfaces.  Anything that reminds you of work or chores will keep you awake because you are aware that it is sitting there undone. If at all possible, don’t have a computer in your bedroom, and never leave clothes sitting out. Make sure you have an adequate clothing hamper in your bedroom. If you keep your bedroom décor simple and demur, you will get better sleep, and as a bonus, you might also find that your sex life improves as well.

Coordinating Your Bedroom Decor And Bedding For Better Sleep
Contemorary Bedroom Decor Ideas

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There are plenty of products today that offer consumers the choice of improving their sleep with an adjustable bed. Perhaps a medical condition requires elevation of your head, neck, or even legs. Maybe back pain or arthritic are causing you discomfort sleeping on a regular mattress.

An adjustable bed can help you find the position where you no longer toss and turn. As you adjust the bed to the position where stress if off your back or painful joints, you can enjoy a deeper and more restful sleep. There are many factors that affect your ability to sleep. Lighting, temperature, and noise can all interrupt your sleep. However discomfort from back pain or an uncomfortable mattress can keep you tossing and turning all night trying to find the perfect position and leaving you tired in the morning. Choosing an adjustable bed can help your body find a restful and comfortable sleeping position.

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For people with back pain, an adjustable bed can be a life saver. Our legs are not always naturally straight. Our backs are curved as well. When our bodies recline on a traditional flat bed, gaps can be created and the back and spine can be left without support. Without the support of your mattress, your own muscles will need to support your back and legs in those gap areas causing increased fatigue instead of pleasant rest. Tossing and turning may very well be caused by muscle fatigue. An adjustable bed can curve and fit to support those gap areas and help provide the rest and support you need for a good night’s sleep.

Sleep aside, an adjustable bed also provides easy convenience for watching TV, resting, reading, or working on any restful activity where you need you head to be elevated. Some adjustable beds come with heat and massages to give you refreshing comfort as you lay back, relax, enjoy a snack and enjoy your life.

For some people with certain medical conditions, an adjustable bed can help promote good health. For some people, a doctor may recommend that your legs be raised to improve circulation, or to reduce swelling in the legs. An adjustable bed makes this a simple and comfortable process. Some people may find that sleeping with the head elevated may improve breathing. An upright or elevated position may help reduce snoring. Additionally, the adjustable bed can help you elevate the upper body to help with some medical conditions such as acid reflux.

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Adjustable beds come in various models and styles. The mattress firmness varies to accommodate your personal preferences. Options such as heat and massages are available. Some beds offer split adjustments for king and queen beds to allow each person to tailor their own bed elevations. If you find yourself tossing and turning at night, an adjustable bed may be the answer for you.

Adjustable Bed Help Provide Better Sleep And Support
The Electric Adjustable Bed

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The truth is, most mattresses have an average life span of about 10 to 12 years. If you’ve hit or passed the decade mark, it’s time to start thinking about a replacement.

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One way to check the health of your mattress is to go to a department store and lie down on a brand new mattress. See how it feels, then go home and try your own. If you notice that your old mattress dips and sags, or if you feel the pinch of sprung springs, chances are you’re due for a new one. If so, get yourself back to the store—this time to buy.

When buying a new mattress, there are several factors to consider:

1. Size. Make sure that your bed is large enough to provide ample sleeping space for you. If you’re very tall or large, or if you sleep with a partner, then you should consider buying a queen- or even a king-size mattress and bed frame. A full (double) bed is only 54 by 75 inches. A queen-size bed, in comparison, is 60 by 80 inches, and a king is 72 by 84 inches.

2. Firmness. How firm the mattress should be is definitely a matter of taste as well as physiology. A mattress should support your lower back and keep your spine in alignment from its base to your head. If you suffer from arthritis or another condition that causes joint or muscle pain, you probably will feel better on a firmer rather than softer mattress.

3. Cost. Generally speaking, the more you pay, the better mattress you’ll get. That said, there is a wide range of prices for satisfactory products, starting at the lower end—about $300—and going all the way up to $1,200 and more. The best advice: Spend as much as you can, and your body will thank you for it.

Pillows

Believe it or not, your head accounts for a full 20 percent of your body weight and, therefore, needs to be well supported when you’re lying down. Down or feather pillows are usually best because they “give” better than polyester fills, which can be stiff and inflexible.

Your pillow should support the head and neck, keeping them in alignment with the spine, no matter what sleeping position you take. Generally speaking, you’ll want a firmer pillow if you sleep on your side, a medium-firm pillow if you sleep on your back, and a soft pillow if you sleep on your stomach.

Back sleepers, side sleepers, stomach sleepers, everyone has his or her favorite sleep style. How you sleep best is the position you want to be in as long as you also feel comfortable during the day. If you sleep on your stomach and wake with lower back pain, you may want to try adjusting to a side position (some people find that stacking pillows in front of and behind them will help them maintain this position). If you sleep on your back and your partner tells you that you snore, a side position may also help solve this problem.

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When all is said and done, however, even the best bed room environment will do nothing to help a very awake, over stimulated person get to sleep. If you find yourself all wound up with no place to go when it’s time for bed, then you may need to re-evaluate how you spend your evening hours.

The Best Sleep Mattress For Me

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The benefits of regular exercise are almost too numerous mention. In addition to reducing your risk of developing heart disease, high blood pressure, some kinds of cancer, and many other diseases, exercise helps improve your mood and reduce stress. As a wonderful side effect, it also improves the quality of your sleep.

Contrary to popular belief, exercise doesn’t help you sleep by making your body tired. People who have trouble sleeping aren’t helped even when they are physically exhausted.
Instead, exercise alleviates physical stress and certain medical disorders that may affect sleep. Here are just a few of the reasons you might want to add exercise to your life if you’re having trouble getting a good night’s sleep.

Exercise helps you fall asleep faster. In one recent study, a regular exercise routine cut the time it took to fall asleep in half—from 28 to 14 minutes. The study focused on a group of formerly sedentary people who had completed a 16-week program of moderate exercise.

Exercise helps you sleep longer. The same study found that exercise added an average of more than 45 minutes to the participants’ main sleep blocks.

Exercise improves sleep quality. To wake up feeling refreshed, you need to spend a good proportion of your time in bed in deep sleep. A 1994 study found that people who completed an aerobic training course experienced a 33 percent increase in deep sleep.

Exercise at certain times can help shift your biological clock. Recent research suggests that exercising offers a bonus for people who must be up at night, either for work or for personal obligations. It shifts circadian rhythms, indirectly leading to a better mood and alertness on the work schedule or shift you choose to follow.

If you’re sedentary, making exercise a regular part of your life will take a little work, a lot of commitment, and some perseverance. The benefits, though, will be well worth the effort: You’ll not only improve your overall health, you may just improve the quality of your sleep. When it comes to exercising in order to increase your chances of getting a good night’s sleep, it’s best to focus on increasing the amount of cardiovascular exercise you get.

That means walking, running, playing singles tennis, swimming, and bicycling, to name just a few activities. At the same time, if you prefer yoga and weight-training, by all means, start there. Whatever you do to increase your physical fitness and help yourself relieve stress will improve the quality and quantity of sleep you obtain.

Start slowly. Don’t overdo. If you try to put in two hours a day every day during your first week exercising, you’ll only end up sore and discouraged and unlikely to want to work out the next week, The best way to stick to exercising is to start small and build gradually: 20 to 30 minutes are all you need to start improving your level of fitness.

Time your exercise sessions with care. If getting to sleep at night is difficult for you, try exercising in the late afternoon or early evening. Exercise helps raise the body temperature, helping set the stage for sleep. Do not exercise within 3 hours of bedtime, however. You’ll only stimulate your muscles and increase your alertness, making it more difficult than ever for you to fall asleep. Some people find exercising in the late afternoon is best, since muscular performance is best and tolerance for physical stress appears to be highest at this time.

Set realistic goals for yourself. If you’ve been sedentary for a number of months or years, deciding to train for next month’s marathon by running 10 miles every morning would be counterproductive and even dangerous to your health. Instead, set goals just barely within your reach. Achieving them will give you sense of pride and self-confidence that’s sure to keep you motivated.

Add variety. To alleviate boredom, try alternating activities. Take a dance class one session, bicycle outside the next, or perform yoga postures every other morning. By varying your routine, you’re more likely to keep it going.

The Benefits Of Exercise And Sleep
Exercise Before Sleep

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A brandy before bedtime is one of the oldest prescriptions for a good night’s sleep. Unfortunately, drinking alcohol anywhere close to bedtime may disturb rather than aid sleep.

While alcohol may help you fall asleep faster, it can significantly diminish the quality of sleep you obtain during the night. For example, having alcohol in your system can cause you to wake up prematurely—sometimes with an urgent need to urinate. It can also reduce the time you spend in REM sleep. Drinking too much alcohol at bedtime is also associated with an increase in snoring and sleep apnea.

However, as is true for caffeine, the effects of alcohol vary considerably among individuals. Many people enjoy a glass of wine or two with dinner and suffer no ill effects.

Some even manage quite well having a liqueur or brandy within an hour or two before bedtime. Others are unable to tolerate any alcohol in their body systems and, should avoid it for several hours before they try sleep.

A consideration comes into play when it comes to alcohol, and that is dependence. Once you start to cross over that line, you may need some help in cutting back on the amount of alcohol you drink on a daily basis or eliminate alcohol altogether.

It’s always a good idea for you to carefully track how much you drink and how well you sleep on the nights you drink. If, after a few weeks, you see that you’ve established an unhealthy pattern, it’s time to take control.

One way to start reducing your dependence on alcohol is by looking at the amount of stress in your life: The better you can mange life’s problems, the less likely you will need the odd glass of alcohol to unwind before bed.

If you still have problems managing alcohol, it is best to seek out the advice of a doctor or join a local AA.

Using Alcohol To Sleep
Alcohol And Sleep Disorder

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Many adults consume caffeine on a regular basis and, on average, ingest the caffeine equivalent of about three cups of coffee a day (about 280 milligrams). A select few of us (about 20 percent) have really got it had, consuming up to 500 mg or more.

As ubiquitous as caffeine is, it’s a drug that produces intense effects on the human mind and body. For most people, the effects are pleasurable. But for others, just a little bit of caffeine on a regular basis can lead to fragmented concentration, headaches, heartburn, irritability, shakiness, chronic gastrointestinal problems, and insomnia.

As you may already know, caffeine is a stimulant, a member of a group of alkaloids called xanthine derivatives. Within 15 minutes of consuming caffeine, the drug begins
to take effect. It acts to increase the amount of the hormone epinephrine (also known as adrenaline) and triggers the following biological events:

1. An increase of heart rate and blood pressure

2. An increase in respiration rate (because caffeine also relaxes smooth muscle tissues such as those that line the bronchial tubes)

3. An increase in the production of stomach acid

4. An increase in urinary output

5. Stimulation of brain activity

The effect caffeine produces varies considerably from person to person and that’s where it gets tricky. People who are very sensitive to caffeine may find that any amount of the substance consumed at any point during the day can disrupt sleep. Others find that if they restrict their intake to the early part of the day, and certainly before dinner. They can sleep well.

Virtually all caffeine is eliminated from the body 12 to 24 hours after it was last consumed, taking with it all its effects and side effects.

Reducing the amount of caffeine you drink may be the key to improving your sleep quantity and quality. But doing so isn’t always easy. If you’re a big coffee or caffeinated-soda drinker, the biggest obstacles that you face are the withdrawal symptoms that often occur when you cut back your daily consumption of caffeine from the amount your body has come to expect. When your body doesn’t get what it needs to start its engine, you’re liable to suffer headaches, drowsiness, irritability, depression and other unpleasant symptoms.

The best way to avoid experiencing these symptoms is to slowly cut back on your caffeine consumption, using less and less every day. The following tips will help you get started:

1. Keep track. Once you figure out how much caffeine you consume and decide to cut back, keep track of the effects of reduced consumption in your daily Sleep Log. In addition, check the labels on the foods, beverages, and medications you consume for the amount of caffeine they contain.

2. Take your time. If you’d like to reduce the amount of caffeine you drink—Or eliminate it from your diet altogether—it’s best to do so slowly and spread it out over time by reducing the amount you consume by 20 percent each week. For example, if you drink
five cups of coffee a day, cut back by just one cup a day the first week, then another cup the next week and so on until you start to feel better.

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Caffeine And Sleep
Caffeine Effect On Sleep Variables

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Although it’s probably not the first thing you think of when identifying risk factors for insomnia, your diet do indeed influence the way you sleep. First, healthy people generally enjoy healthy sleep than those who are less healthy. That’s why eating a balanced diet that includes lots of fresh fruits and vegetables, low levels of fat and sugar, and plenty of variety will help you improve your sleep. This same diet will also help you maintain a healthy weight, which reduces your risk for the sleep disorder.

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In addition, the choices you make about how much and what kinds of food you eat in the hours before bedtime have a direct impact on how well you’re able to sleep. After all, when you think about it, food is made up of chemicals that can act on the body the same way a drug might work. Eating certain foods can help you sleep better by boosting levels of natural sleep-promoting substances in your body. Eating other foods may prevent you from sleeping well by disrupting the function of your brain’s sleep centers.

Choose foods that contain the amino acid tryptophan. Tryptophan is important for sleep because it is the precursor of the neurotransmitter called serotonin, one of the body’s “sleep” chemicals (and a primary neurotransmitter involved in regulating your moods). One of the functions of serotonin is to slow down nerve activity, therefore inducing sleep. Tryptophan is also the precursor of melatonin, the “sleep hormone” that helps set the stage for sleep.

Serotonin is a neurotransmitter, or chemical messenger, important in a wide variety of brain functions, including the regulation of moods. People who suffer from depression, as well as depression-related insomnia, often have deficient levels of serotonin in the brain.

A glass of warm milk contains tryptophan. That’s why ts often prescribed as a sleep aid (unless you’re lactose intolerant and the resulting upset stomach would keep you awake). Other foods high in tryptophan include peanut butter, dates, figs, rice, tuna, turkey (which is one of the reasons you get sleepy after Thanksgiving dinner!) and yogurt. It takes about an hour for tryptophan to reach the brain after you consume it, so plan your snack time
wisely. It’s also possible to take tryptophan in the form of a supplement.

In addition to timing the consumption of tryptophan foods, you may also want to look at whether you’re receiving enough vitamins and minerals in your regular diet
Certain vitamins and minerals affect your ability to sleep and the quality of the sleep you get, including vitamin B complex, calcium and magnesium (taken together), copper and iron, and zinc. However, you should discuss taking these substances with a health care professional before using them to help you sleep.

Foods To Help You Sleep
Sleep Inducing Foods
Foods That Help Sleep

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