By Rizenka Crawford
Most people would agree to the fact that having a great night’s sleep is not just relaxing its true bliss. The morning feels full of life and your energy levels soar through the roof giving you a much better day.
Though, for many people getting a good night’s sleep is a dream likely to never come true. Work, stress and all the complications of everyday life really prevent us from sleeping sound at night. The worst part is most people aren’t aware that there are ways to get a good night’s sleep with only simple home remedies.
How about we take a quick glance at a few simple home remedies for a good night’s sleep.
Relaxing Herbal Teas
Herbal teas are a well kept secret to a better night’s sleep and for a good reason. Drinking herbal teas throughout the day is more important than just drinking them once at night. Herbal teas help to soothe the body and remove toxins allowing your body to achieve total relaxation at night.
Amino Acids
Now we’re all familiar with those great family dinners, so much good stuff to go around that you just can’t miss out on. Have you ever thought how a whole family gets knocked out after a heavy thanksgiving dinner? Well the tryptophan of course! Tryptophan is a natural chemical which are present in foods like turkey and liquids like milk. This tryptophan is powerful sleep inducers.
Aromatherapy and Bathing Herbs
How many times have you had a warm bath right before bed? Well if you think back you might have remembered getting a good night’s sleep that night too. A warm bath at night is really a great stress buster. A night’s bath is even better once you add some essential oils and herbs.
So there you have it, those aren’t so hard are they? Well those are just 3 simple home remedies to get a good night’s sleep not just one night but every night. Try one, two or even all three and get a good night’s sleep starting today!
Take a look at the best sleep problems solution.
Sleeplessness
&
the harmful effects it might have on your Love Life
By Glen Dene
The condition of persistent sleeplessness is classified as insomnia. Failure to accomplish a full nights sleep on most nights over a 30 day period may be considered chronic insomnia. Roughly forty million Americans (one-in-ten) suffer from insomnia. This can cause major relationship problems and even lead to loss of libido and other sexual problems.
Insomnia can take the form of:
1/. Inability to fall asleep when you first go to bed
2/. Waking during the night & being unable to go back to sleep
Insomnia, though extremely aggravating, is generally just a temporary annoyance but in certain cases, sleep related problems can persist for months or even years.
CHRONIC INSOMNIA
Chronic insomnia is frequently connected with underlying medical problems. Approximately half of all cases can be attributed to psychological problems such as anxiety, depression, stress or grief. Additionally, insomnia can result from a wide range of physical causes such as arthritis, indigestion, breathing problems, asthma, muscle aches, heart or kidney disease, physical pain, Parkinsons disease. In addition, caffeine consumption, jet lag and the consumption of certain drugs can lead to insomnia. These include antidepressants, appetite depressants, pseudoephedrine (found in many cold remedies), medicines for high blood pressure & thyroid hormone replacement medications.
DIET & INSOMNIA
Bad nutritional habits and eating close to bed time can trigger insomnia. A bad diet regime can also lead to insomnia. A lack of Calcium and Magnesium can cause you to wake in the night and find it difficult to get back to sleep. Extended periods of sleep deprivation (3 nights or more) can cause a major decline in your overall performance including personality changes, relationship troubles, compromised productivity and can lead to other serious health problems.
HOW MUCH SLEEP?
There are no rigid rules about how much sleep each of us should get since each individuals needs differ. Whilst certain individuals can function reasonably well on as little as five hours of sleep a night, other people require eight, nine or even more hours per night to be at their best. By and large, it is recommended that adults get eight hours sleep every night in order to feel refreshed & to perform at peak efficiency throughout the day. Young kids and teenagers usually require more sleep than adults to be at their best.
SLEEP APNEA
Sleep apnea is also a major sleep disorder that affects a huge number of people. About 20 million Americans suffer from sleep apnea which is frequently associated with snoring & severe breathing irregularities throughout the night. Individuals suffering from sleep apnea might stop breathing for up to 2 minutes at a time as they are asleep & this may take place up to two hundred times during the night without the individual being conscious of the awakenings. When breathing stops, the level of oxygen in the blood decreases, resulting in oxygen deprivation. The individual then awakens, startled & gasping for air. Apart from disrupting normal sleep & causing extreme sleepiness throughout the day, sleep apnea is coupled with other, more severe health problems. Individuals suffering from sleep apnea have a tendency to have higher blood pressure & are more likely to have strokes & suffer heart disease than the general population.
HERBS
Californian Poppy, Hops, Kava Kava, Lemon Balm, Passionflower and Valerian Root, taken in capsule or extract form are all helpful for helping to overcome sleep apnea.
RECOMMENDATIONS
Don’t consume large meals within four hours of going to sleep
Bananas, dates, figs, milk, nut butter, tuna, turkey, whole grain crackers and yoghurt are high in tryptophan, which promotes sleep. Think about adding these to evening meals.
Stay away from caffeine, alcohol and nicotine four to six hours prior to bedtime
Avoid bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sausage, sugar, spinach, tomato and wine close to bedtime. These foods contain tyramine which increases the release of norepinephrine, a brain stimulant
GOOD SLEEPING HABITS
Establish and follow a set of good sleeping habits to bring about a healthy sleep cycle.
Go to bed only when you are sleepy
If you cannot get off to sleep, get out of bed. Get up and go to a different room and read something light or do some other quiet activity until you feel ready for sleep
Use your bed room just for sleeping and sex. Other activities like watching television, working or eating should be done in another room
Attempt to maintain a regular sleep cycle. Go to bed and wake up at the same time whenever possible
Make sure your bedroom is dark, quiet and a comfortable temperature
Don’t sleep during the day, especially after mid-afternoon
Regular exercise in the late afternoon or early evening helps promote sound sleep, but not within two hours of bedtime
Have a hot bath (not a shower) an hour or two before bedtime. For a more calming experience, add a few drops of a relaxing essential oil like chamomile.
Follow these easy sleep strategies and have a healthier love life and feel years younger.
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