Juice Your Way to a Good Night’s Sleep

juice if cant sleep

Tart Cherry Juice has shown some potential to be the most delightful way in aiding your sleepless nights if you can’t sleep. This recent discovery was presented at the Experimental Biology 2014 Annual Meeting by a group of researchers from Louisiana State University.

The Montmorency cherry juice contains a set amount of proanthocyanidins and procyanidins, two naturally occurring compounds in cherries. They are also a good source of the naturally-occurring compound melatonin, a hormone that helps regulate sleep-wake cycles which has been attributed with sleep enhancing effects. The presence of tryptophan in cherries is also known to improve sleep.
The research participants were insomniacs who agreed to drink the tart cherry juice twice a day for two weeks. Their assessments were divided in two parts the first one is in a sleep laboratory in which the researchers use polysomnography to evaluate sleep efficiency, duration and onset. The second part is through questionnaires that relate to anxiety, depression, fatigue and sleep. After 2 weeks the scientists found out that through taking tart cherry juice you can increase sleep time by almost an hour and a half each night in adults with insomnia.

The positive result is greatly appreciated specially by most senior citizens who comprise the 23 percent of population suffering from insomnia. Recently a senior patient was admitted to ER due an adverse reaction to an insomnia drug. According to recent statistics, the risks of taking drugs like Ambien for treating insomnia in older patients are much higher than for patients aged 19 to 44.

With this in mind, the discovery of the sleep boosting properties of Montmorency Cherry Juice could offer a better and safer way to treat insomnia, plus the fact that it is a tasty way to get some shut eye.

 

Originally posted 2014-08-25 18:03:47. Republished by Blog Post Promoter

Sleep Apnea Considered to be One of the Main Cause of Car Accidents

Stressed man playing video gameStressed man playing video game

Sleep apnea is believed to be the primary cause of major transportation accidents. This is according to Mark Rosekind of the National Transportation Safety Board member. A new mandate is now being considered for Transportation Operators requiring truck drivers, bus drivers, pilots, train conductors and basically every mode of public transportation to undergo a sleep apnea test to screen each driver to avoid major catastrophic accidents in the future. It has been said that people who were diagnosed with sleep apnea have a tendency to rapidly fall asleep during the quiet moments of the day when they are not active. A recent accident on New York City’s Metro North line has been attributed to the train engineer who is suffering from sleep apnea, which was undiagnosed and therefore untreated.

There are no nationwide rules to require drivers and truck operators to be tested even if they are high risks. Spencer of that Independent trucking Association were dubious as to whether sleep apnea was really proven as the major cause of human errors on road accidents. Although, some big companies were taking measures to alleviate the problem. But most of them were saying that the procedure, from the diagnosis to the treatment for sleep apnea, costs way too much and they just can’t afford it. Innovative technologies are now available, which can alert the drivers to their fatigue state and preventing them to nod off while driving. By installing these high tech devices, future collision accidents could be avoided.

People with sleep apnea often dont know they have it

A lot of people suffering from sleep apnea are oblivious to its signs and symptoms. A more common sign of sleep apnea is fighting sleepiness during waking hours of the day, at work or while driving, morning headaches, concentration problems, feeling irritated, depressed, mood swings, waking up due to frequent urination, dry mouth and sore throat.

I went to a bank one morning and a lot of people were waiting to be served. I sat next to a man, I think he is on his forties, weighed more than 300 pounds and he looked haggard even though it is still early in the morning. A few minutes later, I heard someone snoring, when I turned my head to my side I saw him still sitting there dozing off and snoring loudly. I think this is one of the main reason that sleep apnea should be taken seriously. I hope that man wasn’t driving a public transport.

Originally posted 2014-07-17 09:40:03. Republished by Blog Post Promoter

If You Cant Sleep, Try these 4 Steps to Get Up Earlier So You Can Sleep Better at Night

earlier up morning

If you cant sleep at night it could be because you’re one of those people who prefers to stay up late, watching TV or playing video games. So if you want to get to sleep earlier, you need to consider altering your sleeping pattern.

Instead of staying up late at night, why not wake up earlier instead? It’s healthier, more peaceful, and those extra hours in the morning will help you to get stuff done in peace and quiet, without the distraction of the other people in your household. We all know that our day routine plays a huge factor on how well we sleep at night. But very few of us knows how waking up earlier can improve our productivity for the entire day.

“Early mornings offer a fresh supply of willpower and people tend to be more optimistic and ready to tackle challenging tasks.” says Laura Vanderkam, a time management expert and the author of “What the most Successful People Do Before Breakfast.”

Waking up early will give you more determination and drive to get your project done. It also gives you opportunity to set a positive tone to start your day and plan ahead. Waking up earlier to work is the smart alternative to staying up late, it avoids overloading on caffeine and energy drinks which just make your insomnia (and any anxiety contributing to it) worse.

Vanderkam recommends these four simple steps to help you get up earlier in the morning:.

1. Keep a time journal

People who already adapted the habit of staying up late at night are not really convinced of the benefits of waking up earlier in the morning. If you’re a “night owl” you may find it hard to wake up early in the morning. This is because it’s natural to feel tired waking up early if you’re not used to it, especially if you spent the previous night working.

Vanderkam recommends keeping a daily journal for the entire week to assess if you are really spending your nights productively or just browsing random sites and looking for any distraction other than going to bed.

2. Imagine your perfect morning

“Industrious and hardworking people wakes up earlier than the rooster.” This is what my grandma used to say whenever she wakes me up in the morning. I used to imagine my perfect morning the night before and I find it very motivating. I wake up the day after earlier than my alarm, do my exercise routine and cook breakfast. I felt lighter, healthier and get a lot of things done.

According to Vanderkam, “Getting up earlier is not about punishing yourself. You will not get out of bed if you don’t have a good reason to do it.” I love how our house smelled early in the morning and how placid and wonderful my surroundings feel. These are just a few of the many things that give me reason to wake up early.

3. Plan your morning

Arrange everything you need in the morning the night before. This includes your work clothes, a packed lunch and anything important you need to have with you that day. It is much easier to get going and keep going when you plan each day in advance. It makes you more competent and efficient and sets you up to achieve your goals throughout the day.

4. Build the habit slowly

Do not try to force yourself to adopt all these habits immediately. Changing your routine takes time before it truly takes hold and feels natural. If you used to set your alarm at 7:00 am and you want to change it to 4:00 am, you can set it up 10 minutes earlier every day until your body is able to cope with these new changes.

Once you switch to getting up early in the morning you may start to wonder how you got anything done beforehand. It will help you to feel more energized and proactive during the day. So if you cant sleep at night, start working on changing the habits or routines that are keeping you awake, so you can feel happier and healthier each day.

Originally posted 2014-10-28 10:19:09. Republished by Blog Post Promoter

What 13 Famous and Successful People Do to Sleep Better at Night

Young woman lying in bed reading a tablet computer

A good night’s sleep is vital if you want to be energized and mentally alert the next day. For this reason, I often wonder what bedtime routines successful people have that helps them get the sleep they need. I have always presumed they have a perfect bedtime ritual that we’d all love to emulate when you cant sleep at night.

It might actually surprise you how normal their bedtime routines are. It turns out that one thing many of them have in common is that many of them will read at night, instead of being a couch potato in front of the TV. Business Insider recently featured an article profiling the nighttime habits of the rich and famous, which might offer some valuable tips if you want to know what can help me sleep tonight?

1. President Obama often describes himself as a “Night Owl” and spends most of his night either writing or reading before going to bed.

2. Arianna Huffington also reads at night to help her get to sleep, and prefers to read the “Real” books rather than on iPads, Kindles and laptops.

3. Bill Gates makes it to a point to spend at least 1 hour of reading before going to bed.

4. Vera Wang often reads at night and considers her bedroom as her sanctuary where she can have a complete undisturbed rest all by herself.

5. Tranquility on working at night keeps him ahead of his work, said Michael Lewis.

6. Kate White chooses to work standing up by her kitchen counters while writing, which she finds more effective rather than sitting comfortably on a chair to help her fall asleep.

7. Taking a walk every night before going to bed Helps Joel Gascoigne to stop thinking about work and evaluates the day’s work.

8. Writing down 3 things to accomplish the next day is What Kenneth Chenault does to stay focused late at night.

9. Benjamin Franklin used to write his diary at night to track his daily improvements.

10. Taking a short nap in the afternoon gave Winston Churchill an extra boost to work longer hours than most.

11. Stephen King can’t go to bed without brushing his teeth and washing his hands first, he then arranges his pillow pointing in a certain way he likes.

12. Sheryl Sandberg wants her sleep undisturbed so she makes it a point to turn off her phone before going to sleep.

13. Famous author Michael Lewis and Cosmo Editor-in-Chief Kate White both claim to overflow with creative juices at night.

Hopefully some of these insights will help next time you’re lying awake at night and wondering why cant I sleep? Try adopting some of the bedtime habits of rich and successful people so you can help your mind and body to power down so you can feel more revitalized for the day of solid work ahead.

Originally posted 2014-09-08 11:51:45. Republished by Blog Post Promoter

Top 5 Best Insomnia Busting Sleep Apps that Help You Get to Sleep at Night

sleeping young man near to smartphone

There are few things as frustrating as when you can’t sleep at night. Getting 8 hours of shut eye is vital for your brain and body to tune out and shut down, restoring your physical health and cementing your memories in place. If you are still having trouble falling asleep with natural remedies, like drinking some milk or munching down a banana, then maybe you should try using a sleep app to help you nod off.

The following list of sleep apps will help guide you to the serenity of a good night’s sleep. From step by step meditation to nature sound playlists, you simply download one of these sleep apps to your smartphone just before you want to go to sleep and allow them to sprinkle some digital sleep dust.

Top 5 Best Sleep Apps

1. Sleep Cycle Alarm Clock 

The most effective way get a regular sleeping habit is by following a cycle or a pattern. The Sleep Cycle Alarm Close is an intelligent alarm clock that analyzes your sleep and wakes you in the lightest sleep phase- which is the most natural way to wake up and feel well rested. This is rated as one of the best sleep apps on Android and has the most positive feedback on Google’s Play store.

2. Nature Sounds Relax and Sleep 

If you want to relax for a few minutes during the day, whether you are in your office or at home, to refresh your mind and increase your concentration, this app might be the solution you’ve been looking from. You can choose from 6 different relaxing sounds of nature, which includes thunder, ocean sounds, sea, birds chirping, the sound of the falling rain, night in jungle, water dripping sounds and waterfalls. If ‘white noise’ helps you nod off, this is an amazing app to increase your quality of sleep and cure your insomnia.

3. Sleep Soundly Hypnosis

This is a relaxation guide session by Kym Tolson, a licensed hypnotherapist. The session combines imagery with deep relaxation techniques, which helps you to get your mind and body in a relaxed state and then gently lulls you to sleep.

4. SleepBot 

One way of curing insomnia is by tracking your sleep. However, tracking your sleep is a very tedious task and costs a lot to get done at a special sleep clinic. Using SleepBot you can track your sleep patterns to see your nighttime habits in graphical form. This then gives you an idea of at what times you’re getting the most and least amount of sleep. The app lets you customize your sleep tracking, record your movements and sounds during the night and can wake you up at the optimum time during a light sleep phase.

5. Relaxing Nature Scenes

If you want to relax after a very stressful day at home, Relaxing Nature Scenes is a sleep app loaded with 20 themes, each with four soundtracks which offers you to be able to customize your own relaxation experience. There are over 100 individual sounds to choose from and which you can combine to create the perfect mind retreat.

There are many more sleep apps out there, so feel free to share in the comments any you’ve found useful. Harnessing technology to get more hours of rejuvenating sleep is much healthier and safer than taking sleeping pills or having a few beers late at night. So if you find you can’t sleep at night, download one of these top 5 best sleep apps to your smartphone or tablet to see if they help.

Originally posted 2014-09-16 20:02:39. Republished by Blog Post Promoter

Top 5 Natural Insomnia Remedies that Help You Sleep Better

natural remedies when you cant sleep

When you’re dealing with insomnia it’s tempting to take the easy root and reach for the sleeping pills. But you should always be wary of the side effects of sleeping pills, which includes feeling dopey the next day and, even worse, building a reliance on them as  the first option when you cant sleep. Sleeping pills might be effective at beating insomnia in the short term, but they’re not a long-term solution to the bedtime blues.

Thankfully, there are lots of natural remedies for when you cant sleep. They’re non-addictive, dont have side effects and give you the peace of mind knowing you’re not messing with your body’s natural rhythms.

Here are top 5 natural remedies for insomnia to try next time you’re wondering ‘what can help me sleep?’:

1. Cut down on Caffeine

Well, to be truthful, this is a natural remedy to avoid. Although, it is very tempting to have a coffee with your dinner or in the early evening,  it is always advisable to keep your caffeine intake as low as possible if you want to get to sleep that night. Caffeine stimulates your brain, so a cup or two is enough for most people to last the whole day, let alone at night.

2. Have a bedtime snack

Try consuming some high carbohydrate food like toasted bread or a sweet cookie at least an hour before going to bed. The reason for this is that,snacks high in carbohydrates and low in protein help your brain prepare for sleep. A sweet cookie can also act as a sedative because of the amount of sugar it contains. You can accompany your favorite snack with a warm glass of milk, which is an age-old treatment for those who cant sleep at night.

3. Establish a Bedtime Ritual

I know a lot of people have a habit of playing with their gadgets before going to bed and some acquired their insomnia because of these bad habits. You need to establish a peaceful bedtime routine that can send a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Make your bedroom more sleep friendly and make sure your bed is comfortable.

A hot bath before bedtime is also a wonderful way to relax your body. But you need to do this 2hours early before bed time. Also, if you are familiar with Epsom salts, you can add one to 2 cups to your hot bath and soak them for about 15 to 20 minutes before going in. They are highly recommended by Naturopathic practitioners because of their added benefits and proven to relieve stress, soothe your muscles, soften your skin and maybe even reduce some wrinkles.

4. Valerian

Although it sounds like a modern discovery valerian is actually a staple medicinal herb widely used throughout Europe. From some clinical evidence that has been gathered by two independent studies. Valerian has been proven to improve sleep latency, it increases the amount of time spent in deep and rapid eye movement (REM). Valerian has even been shown to improve sleep quality and to decrease anxiety in people trying to wean off of benzodiazepines.

5. Keep a Sleep Journal

Keeping a regular sleep schedule will get you in sync with your body’s natural sleep-wake cycle. You will feel more refreshed and energized than if you sleep the same number of hours but at different times.

Quick bonus tips for when you cant sleep

• Set a regular bedtime by going to bed the same time every night.
• Wake up at the same time Everyday and do it naturally without using your alarm
• Take a Nap to Make up for the lost hours of sleep and opt for a day time rather than sleeping late.
• Limit your nap time to at least 30 minutes and do it in the early afternoon.
• Fight after-dinner drowsiness

Originally posted 2014-09-11 16:48:39. Republished by Blog Post Promoter

Top 5 Things to Do When You Can’t Sleep

woman in bed with eyes opened suffering insomnia and sleep disorder

It is frustrating when you cant sleep for hours at night. Especially when you need to wake up early the next morning to catch a flight, to go for an interview or any one of a million important tasks done better without another sleepless night.

It’s almost funny how satirical how energetic you can feel when you cant sleep but are still wide awake. So here are five things to do when you cant sleep that might help your mind and body to relax:

1. Get up and do something – If you are feeling restless, you can walk around your living room to your bedroom and reserve your bed for sleeping. Avoid watching television or eating in your bed. Instead, grab a blanket and read a book downstairs or in your living room. This help your mind to feel more at ease and make you feel relaxed.

2. Try to stay awake during the day – This is why most people miss their flights the following morning because they tend take a nap on just a few hours early before their bedtime. So the tendency is they will be widely awake past midnight and doze off a few hours before their flight.

3. Do not drink too much before your bedtime – Drinking too much alcohol and taking drugs can affect your sleeping patter. Stimulants such as nicotine and drinking too much caffeine that contained in teas, coffee and energy drinks can make you stay awake at night.

4. Do not eat too much when you know you are too close to going to bedtime – The feeling of being full is uncomfortable and you would feel that you have to stay up late just to let your food digest.

5. Dont think about the fact you cant sleep – Finally the most important one is not to think about having insomnia when you are already on your bed. Do not let your brain stay awake because you have subconsciously told it that you are expecting it to occur.

So these are 5 things to do when you cant sleep that might help you overcome your insomnia and get more hours of healthy, rejuvenating sleep at night. What things do you do when you cant sleep?

Originally posted 2014-12-07 13:44:05. Republished by Blog Post Promoter

5 Reasons Why You Can’t Sleep at Night

cant sleep

Sleep problems only normally start as we get older. A newborn baby sleeps 16 – 20 hours a day because this is when it bodies develop the fastest. Adults may not need that much time to sleep but getting enough shut eye is still vital for our health. If you cant sleep at night it can cause depression, high blood pressure and even early death. But before you panic and rush off to bed, remember that your doctor can advise you if your lack of sleep is endangering your health.

1. Insomnia is linked with depression

One of the common signs of depression is insomnia or an inability to fall and stay asleep. Sleep is important to restore our body to its normal state. However when we only sleep a few hours it can make us irritable, tense and on edge.  A person who is diagnosed with depression, generalized anxiety disorder (GAD) and panic disorder may worsen their symptoms if they have inadequate amount of sleep. Treating Insomnia and depression simultaneously is the best way to improve their symptoms.

2. Popping pills won’t get you far

A sleeping pill may be effective and immediate way at ending your sleeping problems in the short-term. But all medications have side effects and sleeping pills have plenty of them, plus its effect can wear off when used in the long-term. What is really important to kick insomnia for good is to have a good sleeping habit. Avoid alcohol and caffeine at least 12 hours before going to bed. Go to bed at the same time every night and wake up at the same time everyday. It’s okay to take 10-20 minutes naps in the afternoon but try not to take them later than 2pm.

3. Kitchen cures or home remedies may or may not work

The latest magical home remedy for insomnia is tart cherry juice. Researchers from Louisiana State University have found out that drinking Montmorency tart cherry juice twice a day for two weeks can increase sleep time by nearly 90 minutes among older adults with insomnia. Other than cherry juice, drinking chamomile tea and bathing in lavender oil are just some of the natural insomnia remedies you can try at home. It may or may not work for some but it won’t hurt to give it a try and see if it’s right for you.

4. Look out for the “three P’s

If you suddenly having trouble falling asleep, there are three factors you have to look out for. The predisposing factors, precipitating cause and the perpetuating cause. Predisposition may not cause the problem on having insomnia but may increase the likelihood of it occurring. This includes having a family history of poor sleepers or being an all time worrier.

Precipitating factors are those that could trigger insomnia, like lifestyle changes, a promotion at work, too much pressure at school and a whole lot more disturbance around your family, at home, health and at work/school.

Perpetuating cause are stressful events, that creates an initial disruption of sleep. Any factors that might exacerbate the problem and heightened anxiety/arousal levels for the development of depression. It may also be a case of behavior and coping strategies, like napping long periods of time during the day and spending too much time in bed.

5. Attention can make it worse

We may have learned in the past that keeping sleep diaries can help you identify the underlying factors of what’s keeping you awake. But Feinsilver advises to ignore it, he is concerned that too much analyzing and the more you think about it the harder it is to fall asleep. The best way to stop worrying is through meditation. In fact a recent study from Rush University Medical Center in Chicago shows that mindfulness meditation appears to be a viable treatment option for adults with chronic insomnia.

Originally posted 2014-10-14 09:43:11. Republished by Blog Post Promoter

New Study Scraps Insomnia’s Link to Hypertension

bored

According to new findings, led by Dr. Nicholas Vozoris, a respirologist at St. Michael’s hospital in Toronto, insomnia does not raise the risk of hypertension. This is contrary to research published a while ago, which found that people with insomnia have higher level of stress hormones in their blood stream that would most likely elevate blood pressure. However, Dr. Vozoris pointed out that those previous studies have gathered inconsistent results. Vozoris said, “The fact that even people with more severe insomnia didn’t show a link, that finding provides impressive proof that there’s probably no real link between the two items,”

Even though, we can be at ease with these new findings, the fact remains that Insomnia can lead to several health concerns. The Centers for Disease Control and Prevention stated that more than one-quarter of the U.S. population were suffering from wakefulness disorder and 10% of American adults are experiencing chronic insomnia and the numbers are increasing every day.

Obesity, Diabetes, Anxiety and Depression are just some of the health effects of sleep loss. A person who misses a night of sleep can be expected to be exhausted the next day, reduce attention span and possible problems with short-term memory. Severe wakefulness can cause poor coordination, muscle twitching, nausea and loss of concentration as well. The various effects of sleep deprivation have yet to be fully uncovered. There are so many research and studies yet to be done to prove the hypothesis. But one thing is for sure, sleep deprivation and insomnia can pose a threat to anyone.

A healthy lifestyle and setting a regular bedtime is a key to get in sync with your body’s natural sleep-wake cycle. Try sleeping in a quieter room and settle yourself in a dark and comfortable environment. If you set a regular bedtime, then you should also set the same wake up time every day. Taking a nap on the afternoon is not a good idea, if you are following a strict bedtime rule.

Originally posted 2014-07-10 20:37:24. Republished by Blog Post Promoter

Do’s and Don’ts before bedtime

Help me sleep tip - dont drink coffee late at night

If you are still widely awake at past your bed time. You might be thinking of ways on how to get yourself fall asleep. Maybe you have a lot of things in your mind that’s keeping you awake. It is said that a hormone called “melatonin” is the one responsible to help you sleep. To be able to induce more melatonin into our system we need to relax our mind and body. The 2 effective ways that I know of is Deep Breathing exercise and changing those troubling thoughts with happy and positive ones. But if these doesn’t help you sleep yet, don’t be tempted to open your computer, smart phones and television. Because these electronic gadgets emits blue light that can hinder the production of melatonin in your body.

I have insomnia for years now and it has been so hard to undo everything and re-program my sleeping pattern back to its normal routine. I hate waking up the next morning feeling tired because of lack of sleep. What I did was I did not sleep for 36 hours, I fought the urge of taking naps on day time. I would either pinch myself or play some video games just to avoid sleeping. At 6 pm the following day I was really tired and exhausted that after taking a long bath I slammed my body on my bed and took the longest sleep I’ve ever had in my life!

The day after that, I feel like I was rejuvenated. I don’t feel weak anymore.  My mind was functioning really well. Now, I am still trying to sleep on my bed time.  Although, there are times that I could not help but break my bedtime rules every once in a while because I had to do some overtime work. I just read my favorite book and within minutes I’m already snoring. I don’t know if this is the same with everyone else but if you intend to sleep early and you like to doze off by reading something. Go for the hardcopy and avoid wattpad.

Originally posted 2014-06-16 15:28:31. Republished by Blog Post Promoter