Sleep Better with These 5 Natural Sleep Remedies
Is falling asleep a struggleé Can't sleepat nighté It needn't be. Find out how you could sleep better naturallywith these 5 subtle changes to your bedtime routine.Stay tuned. Many of the bedtime rituals habits thatwe've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromotingtechniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish
this by creating your magical hour beforelights out. The solution to falling asleep quickly gettinga restful sleep does not boil down to just one thing or strategy.I wish it were that simple. It's a combination of factors or positivehabits that you gradually introduce into your current sleep routine over time thatsend you into lala land faster. In essence you're layering several strategieson top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that recharges the body, clears the mind decreasesyour morning fatigue, let's take a look at
those 5 natural sleep remedies.But before I do that allow me to take a moment to explain the role of melatonin productionin establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase your melatonin levels by making a few subtlechanges to your sleep routine. Here are those 5 strategies to incorporateinto your magical hour before lights out:
Strategy 1 is to turn off all light emittingelectronic devices at least an hour before bedtime.This includes your TV, computer, tablet smart phone.Many of us watch TV or work on the computer to relax at the end of the day.This is a big mistake right before bedtime. Not only does the light suppress your naturalmelatonin production, but these devices actually electrically stimulate the mind rather thanrelaxing it. If your favorite TV show is late at night,consider recording it then viewing it earlier the next day.Strategy 2.
As an alternative to TV watching, try listeningto some soft music or a fiction audio book instead.The soft music helps to set a calming mood. And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposedto a recording that may require excessive processing.Which brings us to strategy 3 Piggy backing off of the previous tip, readingprior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off theday's stressful events.
I love to unwind at the end of my day withmy Kindle reader. As a side note, avoid reading from a backlitdevice at night such as an iPad. Tablets emit light which suppresses your naturalproduction of melatonin. Using an eReader such as a Kindle which isnot backlit is a better choice. Not into readingéHow about spending some time doing some relaxation exercises or meditation to help calm the mindéOr how journaling in your personal diary jotting down either what you were grateful for thatday or a personal success story that brings about a sense of peace contentmentéStrategy 4.
Is insomnia a symptom of menopause HD
Is insomnia a symptom of menopauseé One of the other hallmarks of menopause isinsomnia. Women come in and say, â€œI haven't slept in 5 days. I promise you; I have watchedthe clock all night.â€� What happensé What changesé What makes you not be able to sleepéIs it stressé Is it the changes that happen in your life at this ageé There is a wholegamut of reasons that our stress levels increase in midlife. One of the things that patientstell me is that they can't shut their heads off. How do we fix thisé Well, the first thingis good sleep hygiene. Have a good routine before you go to bed. You should only useyour bedroom for sleep or sex. It is not a
good idea to watch television. It may evenbe a good idea to not read in bed. Many sleep s tell you to have a very finite routinethat gets you ready for bed, gets you in bed, get under the covers, and go to sleep. Ifyou get into that routine regularly, your body will associate that routine with fallingasleep. Now, if you tell a menopausal woman that who hasn't slept in 5 days, you aregoing to get a bad look. Because she knows that that may not happenâ€¦or it may takea very long time for that to happen. So what can we doé I recommend first some lifestylechanges. Something warm in your tummy such as hot tea, warm milk, or maybe some hot chocolate.Something that calms you down, something that
is comforting to you â€“ maybe that you rememberas a child. There are some medications that can help you sleep. We really do not likewomen â€“ or men â€“ to get in the habit of taking a sleep aid to go to sleep; you canbecome dependent on it. Some of these drugs are hypnotics and they may make you do thingsthat you may not remember. You may not really be in a fully lucid state and you may notknow what you are doing. I do use some of these sleep aids in women. I try to get themto do a sleep study first from a professional sleep therapist of a pulmonologist who istrained in sleep hygiene and sleep medicine. Once they have done that workup, and it appearsthat they would benefit from these sleep aids,
I will give them a very low dose. I feel thatthe normal starting adult dose for sleep aids is too high. I give patients a half dose,and then I try to get them to make it last for several days. They just bite off a littlepiece of the half dose. They usually find that if they can get to sleep, they can stayasleep. For women who can get to sleep, but who can't stay asleep and find themselveswaking up in the middle of the night, and can't get back to sleep, there are somelongacting sleep aids that are released slowly throughout the night so that you can stayasleep. I really would like patients to try some of the over the counter sleep aids first.Some of these are Tylenol PM or Advil pm.
These drugs incorporate an antihistamine inthem and it is just enough to get your head to shut off so that you can fall asleep. Ithink that all of these regimens should be individualized to each patient. Each patientneeds to be worked up appropriately and you need to talk to your about what sleepaid is right for you.
Menopause When Does Menopause Start Menopause Stages and Symptoms
WHEN DOES MENOPAUSE STARTéProgesterone and estrogen are two main hormones behind menstruation cycle in the females.These hormones are secreted by ovaries and needed for women fertility. Menopause is thestoppage of women menstruation cycle. This usually relates with the age. The averageage for starting menopause is 50 in females. Although it varies in different females, dependingupon various factors. The most important variation occurs due to genes, mutation, and inheritance.There is a phenomenon called premature menopause. It occurs before the age of 40. Menopause stages:
Before menopause occurs in females, thereare some defined levels from which each woman go through. As the age of menopause reaches,gradually many changes happen within the body. Ovaries started to secrete less estrogen anda level comes known as perimenopause or menopause transition. This stage lasts for one yearbefore complete starting of menopause or two years in some females. An average age forachieving perimenopause is 47 years. Next stage is menopause that comes when femaleshave their last periods. This stage cannot be identified until females have no periodstill one year. After this stage, next one is termed as post menopause. This is calledwhen females don't have periods for one
complete year. After achieving this stage,any type of vaginal bleeding is not considered into periods rather it would be termed asabnormal. Symptoms: Some common symptoms that occur during differentphases of menopause are described here: Early stages of menopause confront with irregularperiods that later become streamlined i.e. stopped. Mood swings are common in startingalong with Sweating, fast heartbeat, and headaches. Trouble in sleeping also happens. A Hot flashis the most common symptom. It is basically the heat that flows within the body and resultsin sweating and flushed face. These occur
sometimes in the night and make sleep harder.During menopause, hot flashes cannot be avoided but some eatables that act as triggers canbe avoided to lessen the problem. Smoking, caffeine, alcohol, spicy foods etc.must be reduced to combat the symptom. Staying cool, stay away from stress, avoid tight clothingand deep breathing are some good options to choose. Daily exercise, swimming, bicyclingetc can provide relief. Menopause can start in early age or laterage depends on many factors as mentioned earlier. Smoking is a main damaging cause of ovariestissues. If a mother smokes, her menopause probably can start in early age while if herdaughter does not smoke, it may happen that
her menopause starts in later age than hermother. Other factors that cause early menopause aresurgery treatment, any disease or illness treatment. Chemotherapy in females is oftentoxic for ovaries. Similarly ovarian surgery and frequent treatments may cause early menopause. Different ethnic groups experience menopausein different ages. For instance, American, African women reach their menopause age littleearlier, as compared to Japanese and Chinese women. Caucasian women reach their menopauseage in a later stage i.e. of 51 as compared to aforementioned ethnic groups.