Anti-winkles beauty tips

It usually happens the night before a very important day – it could be the day when you will have a exquisite date; it could be the day when you will have a very important meeting; it could also be the day when it is the beginning of school.
You’re right on your bed tossing and turning trying to get to sleep. You can feel the rapid heartbeat rate, you felt the hot-flushes at the back of your body. It is the horrendous symptoms of a panic-attack or anxiety. Fret not, I will be sharing you a technique to help you fall asleep.
Keep this in mind: if you’re unable to sleep, it is OK. Don’t blame yourself or start thinking what the worst might happen. Do you know that the record for the longest period without sleep is nearly 19 days? Yes, it is true. So do not worry! Ok, now here is the technique:
Have you ever realized that during those situation, you tend to be very alert to the surroundings you’re at? You can hear even the slightest sound! So here’s a tip: lie on one of your ears on one of the pillows and take another pillow to cover your the other ear. If you have only one pillow, then lie one of your ears on the bed and take the other pillow to cover the other ear. This helps to reduce the ‘noise’ around you.
Clear all thoughts that are currently in your mind. Whatever thoughts it would be – positive or negative – clear it.
Now release all the tension on your muscles – your legs, arms, neck, eyes, mouth and other parts of your body – let it all go.
Perform deep breathing - inhale deeply at an average speed, exhale slowly as if there is a candle in front of your nose and you’re trying not to blow the flame of the candle off. As you do so, listen to your heartbeat and try to make it palpitate slower than before.
Then now trying to visualize you’re in a relaxing scene. For an example: you’re on a tropical island. The ocean is clean and you’re able to see beautiful fishes swimming in it. You are holding hands with the person you love, walking on the warm, crispy sands. The coconut trees are swaying gently. The sounds of the ocean splashing on the shores. You sip a glass of chilled white wine as you are walking with your love one.
Do you get what I mean now? Visualize those lovely, relaxing scenes in your mind!

2 Comments | Tags: important meeting, Perform deep breathing, unable to sleep

There are several different sleep disorder symptoms that can affect your resting and nap time. Although the reasons are different one thing that is consistent is the results, which are that both your daytime and nighttime activities are disrupted.
This means you are not at your best either day or night. If you suffer from this you are likely to feel fatigued and weak.
Sleep disorder symptoms can be cause by the following:
1. Environmental And Psychiatric:
Smoking and drinking alcohol can make your body more likely to suffer diseases and other health related problems. If you drink too much this can disturb your sleep.
If you experience depression or anxiety you are also susceptible to sleeping problems. One reason that you may become depressed is because you are unable to handle the problems that come along in life. When the problems come, the person that is suffering from depression may seek ways to forget their problems.
2. Restless Leg Syndrome:
If you are experiencing problems with RLS it is quite likely that you will have problems when you go to sleep at night. Restless leg syndrome causes a sensation in your legs. You may feel itching, prickling, or pain in your legs. Most of the time this happens while you are in bed sleeping.
3. Working 3rd Shift:
If you work third shift you will have a different sleep pattern than normal. This can be hard to get used to, and sometimes people have a hard time adjusting.
4. Your Medicine:
If you are taking medicines, such as anti depressants, cold medicines, blood pressure pills, or many others, this can interrupt your sleep patterns and effect your resting time.
5. Getting Older:
Once you get older it gets harder to get a good night’s rest. Sleeping problems in older people can be for a variety of reasons, but there are a lot of older people that experience this problem.
6. Genetics:
A neurological disorder called narcolepsy can affect how sound you sleep.
7. Stress:
Stress is everywhere; you will find it at home, at work, and inside your family. If you have problems that are not solved by the time you go to bed, you are going to run into problems sleeping. This will increase your chances of feeling tired during the day.
Try to get things worked out before you go to bed so you don’t have to lie there and think about the problem.
The things mentioned here are common reasons for sleep disorder symptoms. They all can cause you to have trouble sleeping.

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The uses of Melatonin for sleep. Many people do not know that Melatonin is a hormone, produced by our bodies. Since a long time, Melatonin has been used to regulate many body functions and is available at pharmacies across the globe. While many countries do not allow over the counter sale for Melatonin, people suffering from jet lag and sleeping disorders do use Melatonin for sleep.
It’s found in humans as well as many animals and is a natural hormone produced by a gland named Pineal gland found in the brain. It regulates circadian rhythm in our body and induced drowsiness, leading to sleep. However, at times when people find themselves in another time zone or have psychological disorders, they need Melatonin for sleep in a more artificial form.
These Melatonin levels in the body keep rising and falling, depending on our routine. This is why, you usually feel sleepy after having your lunch or dinner. When travelling overseas, many people need Melatonin for sleep the few initial days because the body gets confused and jetlagged. By taking Melatonin for sleep, the disrupted circadian rhythm gets regulated and natural sleep is induced. This also works in psychological disorders where the patient may be under a lot of stress and trauma and needs to get a good night’s sleep. However, in most countries including the United States of America, one needs a prescription to be able to buy Melatonin for sleep.
As a person grows older, the level of Melatonin in the body reduces. This is why, most people start having sleep disorders post the age of 50 while children can sleep for 10 hours a day with ease. If you feel your natural sleep is hindered by no stress, psychological pressure or tension it may be possible that the Melatonin levels in your body are dropping, keeping you awake at nights. Getting a complete check up can largely help as if this is the problem, you doctor can prescribe Melatonin for sleep so that you can wake up in the morning feeling more refreshed.
While most people use Melatonin for sleep, this hormone also works as a wonder anti-oxidant. It helps reduce free radicals in your body and has been proven to be more effective than Vitamin E. So be ready to see changes in your skin and your hair while taken Melatonin supplements. Another great advantage of Melatonin is its anti-aging properties. Today, women and men over the age of 4o don’t just use Melatonin for sleep but also prefer it over other drugs because it slows down the natural aging process of the body. This makes it a real hit with both men and women who wish to have a more youthful appearance and see changes in their natural biological clock.
This leads to more and more people using Melatonin supplements on a daily basis. Thought it’s now very simple to get Melatonin for sleep with a prescription, its best to only take the drug under the supervision of a doctor. Do discuss the matter with your physician before you start faking sleeping disorders in order to have more beautiful skin and hair.

2 Comments | Tags: feel sleepy, Melatonin for sleep, sleeping disorders, youthful appearance

Do you toss and turn at night? Have you stared at the clock for hours wishing your eyes would fall shut?
I battled many nights of insomnia, too. It was infuriating and exhausting.
The worst part of not being able to sleep at night was the next day. You go to work and cannot perform the way you want. You feel sleepy all day. Your body is sluggish and the mind is cloudy. It is not a pleasant way to go through a day.
Trying sleeping medications can leave you feeling even worse. They work for a few days, but you notice you really are not feeling deeply rested. Then the effectiveness starts decreasing. The next thing you know you are staring at the clock again, even though you took the sleeping pill.
Change Your Brain To End Insomnia – A New Twist In Natural Sleeping Aids
If you can think of a solution, I probably tried it. Then after doing a new search I ran across a strange product which instead of wanting me to ingest a tablet or some other potion, wanted me to start retraining my brain, an interesting idea.
The product calls it “brain entrainment”, but it feels more like magic. The idea is to use specially selected music tracks which are enhanced with a rhythmic pulse designed to guide the brain into the correct patterns for sleep. The product is called Sleep Tracks. Sounded strange to me, I was envisioning my brain running circles around a track, something it was already very good at.
Looking at the price had me stop and think for a moment. The cost was similar to refilling a prescription a couple times, not too bad. Time to give it a try.
The Experiment With SleepTracks
When I had the program in hand it was time to start. The first night was a disaster. I stared at the clock for hours, but strangely felt a little more relaxed about the ordeal. Work was not any better. I was tired.
Day two of the experiment was a bit startling. The sounds were relaxing, but I was still staring at the clock. The clock hit midnight then suddenly leaped until 6:30AM. What? I had fallen asleep and slept for hours. Now the interest was really jumping.
Night three created a big problem with keeping track of time. I never managed to start watching the clock. 7 hours later the alarm clock rang.
I was startled awake, feeling shocked to hear the alarm clock. It was not a sound I was accustomed to hearing. When I did not sleep I would shut it off long before it rang.
The Continuing Saga of Using SleepTracks
I will not try to tell you I never have a sleepless night. It still happens on rare occasions. Almost always when I had an exciting or highly stressful day and I cannot bring myself down. Every other day is a new experience. I listen to the audio track and fall asleep. It is exciting how even on nights I forget to listen to the track I still fall asleep quickly. Maybe my “brain entrainment” is working.
The best news is this natural aid to sleeping has no physical side effects since nothing is ingested. Actually there is two physical side effects. It is called feeling rested and energized. It is a life changing experience. By the way, those sleeping pills flush down the toilet very easily. It is a fact you will need to know.

2 Comments | Tags: fall asleep quickly, rhythmic pulse, sleeping pills, toss and turn at night

Oxy Sleep is the perfect solution to your sleeping needs. It is an all natural and highly effective sleep aid that helps people to naturally sleep immediately. This can give you the sleep and rest that you deserve after a long day of stress and hassle.
With this effective sleep aid, you can sleep peacefully and comfortably every night without being disturbed so you can wake up with a better feeling. No ingredients present in this product that can give adverse effects to your health due to the fact that it is a 100% drug free formula. It just helps you have a normal sleep cycle by relaxing your whole body so will have a good night sleep.
Ultimate Benefits
Natural and Effective Sleep Aid
This sleep aid helps you to naturally be asleep so you don’t have to worry much about how you are going to fall asleep. With this, you can sleep more comfortably all night. Moreover, it gives also the body the ability to reduce stress and anxiety, which greatly help in having normal cycles of sleep every now and then.
Easier and Quicker to fall asleep
Having a relaxing sleep is very important to our overall health as well as in our work productivity. Both are greatly affected when we do not get enough sleep. If we’re short of sleep, the body will not become energetic as it should be when you have a complete sleep. As a result, you feel tired, weak and unable to concentrate effectively. By this, your performance is low and your productivity is less than expected.
However, Oxy Sleep is a fast acting sleep aid that contains powerful ingredients such as melatonin, including other vital substances that help you to naturally sleep so you won’t feel out of energy when you wake up. The combination of these ingredients promotes a normal sleep cycle as well as overall relaxation so you are assured that will have a peaceful night of sleep.
Helps People Suffering from Sleeplessness
There are times that we want to sleep, but we just couldn’t sleep due to certain reasons. There are also times that we suddenly wake up few hours from falling asleep, and we just couldn’t sleep anymore.
This is very frustrating especially when we are tired from work and we want to rest. However, this does not need to happen with the use of this sleep aid. It will relax your body even if you’re very tired from work, and it will help you to fall sleep peacefully and comfortably. So when you wake up, you will feel energetic and refreshed.

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Though sleeping pills can bring some relief initially, the dangers associated with it far outweigh it’s benefits. A holistic approach involving analyzing the state of mind, dietary habits and lifestyle can give permanent relief. The following natural remedies have helped me a lot in overcoming my insomnia and I believe will help you too in getting a deep, peaceful sleep day after day.
1. Meditate for 15 minutes or so before going to bed. Majority of the sleep problems is due to the inability of our mind to be able to relax and be in the present moment. In one study conducted, the researchers found that our mental state during bedtime determined the levels of cortisol (stress hormone) in the blood the following morning. So those who were stressed during bedtime had high levels of cortisol compared to those with a blissful state of mind prior to sleep. So if you spend your bedtime planning and worrying about the next day, your mind dutifully obliges by staying busy throughout your sleep! Meditation is only way you can keep your mind under control. Therefore the more you meditate, the less busier your mind will be and the more restful your sleep will be. It’s that simple.
2. As far as possible, go to bed by 10 p.m. According to Ayurveda and research, it is easiest to fall asleep and the quality of rest is deeper if we go to bed before 10 p.m. You must have experienced it yourself. If you take up any stimulating activity like talking to a friend or watching an interesting movie after 10 p.m you may find your sleep disappear and also unrefreshing.
3. An exception to above rule, go to bed only when you feel drowsy. Going to bed before feeling sleepy can create anxiety regarding arrival of sleep, the major cause of sleeplessness. If you don’t fall asleep within half an hour of going to sleep, wake up and meditate or read a book. The same is suggested for those who find themselves awake in the middle of the night. Don’t fret or fight to get sleep. Any effort to get sleep will only make it worse. Remember that a calm, relaxed and peaceful mind is the best facilitator for a deep, restful sleep.
4. Follow the time tested rule of having a king-size breakfast, a medium-sized lunch, and a small dinner. Having heavy meals prior to bedtime puts stress on the digestive system and prevents you from having deep sleep. A light diet rich in carbohydrates like bread or cereals is the most recommended. Unless milk products causes distress to you, the age old remedy of having a glass of milk prior to bed-time does indeed facilitates better sleep. Fatty and oily foods, sweets, ice-creams are stimulating and difficult to digest, so avoid them.
5. If you find yourself worrying over the onset of sleep, listen to calm soothing music or some audio books to distract yourself. One of the main reasons Insomniacs find it hard to fall asleep is because they think too much about sleep.
6. Drink lots of water. According to Chinese medicine waking up many times during the night can be due to weakness of the Jing which is stored in the kidneys. Drinking plenty of water flushes out toxins and help support the kidneys. However, minimize your intake of water after 6 pm to prevent sleep disturbance due to need for urinating.
7. Massage your body with oil 1-2 times a week prior to having a bath. Oil massage is an effective way to de-stress. Apart from de-stressing and relaxing, it offers host of benefits like elimination of toxins from the body, lubricate joints, improve complexion and relieve fatigue and increase energy levels.
For most people, sesame oil will do. However, some may find it a bit hot. They can use coconut oil instead. One can even add few drops of aromatherapy oils to enhance the experience. An herbalist can specify the right blend depending on your constitution.
Warm the oil a bit. Not on direct flame! Heat little water in a wide bottom dish and then place the oil container over this water to heat the oil. Massage the oil all over your body with circular motion over flat areas like abdomen and chest and straight strokes for arms and legs. Let the oil stand for at least half and hour and then have a warm shower.
8. Limit your intake on chocolates, colas or foods containing caffeine prior to bedtime. Caffeine stimulates your brain and makes it difficult for you to fall asleep. Same is the case with smoking.
9. Exercise regularly. As exercising increases alertness and raises body temperature, doing it around 4 hours before time makes the body temperature fall down during sleep, facilitating faster sleep. However, exercising close to bedtime can stimulate you and disrupt your sleep patterns.
Too vigorous (to exhaustion) exercises must also be avoided. Our body recharges and repairs itself during sleep and the more vigorous and demanding your exercise, the better sleep you need for your body to recharge to its optimum. But as sleep is poor in insomniacs, their body cannot recharge itself and if the routine is continued, fatigue can result in.

2 Comments | Tags: better sleep, fall asleep, Insomnia, raises body temperature

Insomnia is a sleep disorder that is affecting more and more people today. The symptoms vary from difficulty in sleeping to acute sleeplessness, and is aggravated by the stress that we are subjected to, in our day to day life. Today, the problem of insomnia is so common that it has become all the more necessary to deal with it. Most of us can remember having experienced at least a mild form of sleeplessness sometime in our lives. While this is quite innocuous, if counting sheep and staring blankly at the clock as it ticks away, is all you end up doing whenever you try to fall asleep, then it is definitely a cause for concern.
Most people who suffer from acute insomnia resort to sleeping pills that are either prescribed by the doctor or are obtained over-the-counter. What they fail to realize is that these pills, though effective, can cause an array of side effects. Moreover, one tends to get addicted to these pills over time, and once this happens, it is very difficult to get rid of it. So, what is the safest solution to your sleep problems ? The answer is herbal sleep remedies! Just go through the rest of the article to know which are the herbs that can induce peaceful, deep sleep.
Herbal aids to Induce Sleep
A good night’s sleep is essential for your overall well-being. After a strenuous day, all your body craves for, is deep relaxation and rest. Is it possible to achieve this without sleep? The answer is a plain no. For, we all know how much essential it is for our health that we sleep for at least 6-8 hours a day.
But, what if one is not able to sleep even if one wants to? What if, even after a hectic day, sleep simply doesn’t come to you and seems to be somewhere far far away? This is where herbal sleep remedies can come to your rescue. The sedative properties of certain herbs have been extensively used to treat sleeplessness and other sleep problems, since ages. Not only are these herbs free from side effects but are also very commonly found and are relatively safe for people of all age groups. Curious to know which are the medicinal herbs that can really help? Just have a look!
Valerian
Research shows that root extracts of the Valerian, a shrub found in many parts of the world, is the best remedy for insomnia. This is because the plant has a soothing and relaxing effect on our body, and is also used as a cure for stress and stress induced ailments. However, due to its strong sedative properties, it should be taken in moderate doses, and is not recommended for patients who are already on sleeping pills. This herb is also effective against indigestion, muscle fatigue and pain of the muscles. However, due to its unpleasant taste, it is usually administered in the form of capsules.
Chamomile
It is an effective yet mild herbal sleep remedy, which can be safely consumed daily, in small doses. Chamomile is mostly consumed as tea and is available in the form of tea bags. It helps to induce sleep by soothing the nerves and relaxing the muscles. It is also an effective remedy for indigestion, and is characterized by its yellow and white flowers.
Kava
Kava is also an effective sedative and induces deep sleep by causing the muscles and nerves to relax. However, it is not widely recommended because of the fact that it may cause hallucinations and toxicity of liver. It is very popular in the nation of Fiji where it is the main constituent of the national drink.
Hops
It is a mild form of sedative and is primarily used in making beer. In addition to its sleep inducing effects, it is effective against indigestion, anxiety, stress and stress-induced headaches. It is either consumed directly as tea, or along with other herbs to obtain a powerful sleep remedy.
Lavender
The flowers of the lavender plant have mild sedative properties that can induce deep sleep. All you need to do is place some flowers under your pillow or consume the extracts as tea and you’ll get relief from cold and flu. Lavender oil has been traditionally used in aromatherapy and is effective against headaches, body pain and even mild depression. However, some people might be allergic to lavender and so you should be careful.
Lemon Balm
In addition to being a mild sedative, lemon balm is a herb that is used as an insect repellent, and possesses antibacterial and antiviral properties.
Characterized by small, white flowers, it is consumed as a tea and even used as a flavoring agent. However, large doses and regular intake of this herb is not recommended, especially for those suffering from thyroid problems.
Passion Flower
Similar to chamomile in its effects, passion flower is an effective herbal sleep remedy that also provides relief from symptoms of anxiety and stress. You can prepare tea from the extracts of the passionflower.

2 Comments | Tags: safest solution to your sleep problems, sleep disorder, stress and stress-induced headaches

If you have ever seen a list of unusual warning labels, you may have found sleeping pills on the list with a warning that they can make you drowsy. Well, that is of course the general idea. However, the warning is there to inform people of potential side effects of sleeping pills. It is also meant to keep people from attempting to drive, operate machinery, or perform other tasks that could prove dangerous if one is drowsy from taking sleeping pills.
Sleeping pills should only be taken when a person is ready to go to bed and can devote several consecutive hours to sleep. The number of hours depends upon the type of sleep medication and the potential side effects of sleeping pills are usually explained on the package or insert, or explained by the doctor who wrote the prescription or the pharmacist who fills it. It is important to follow all directions, including dosage instructions precisely when to help avoid serious side effects of sleeping pills.
Some of the potential side effects of sleeping pills include dry mouth, dizziness, short-term memory loss, possible negative interactions with other drugs, constipation, and a type of sleep “hangover” that can leave people feeling disoriented the next day or cause loss of coordination. These side effects of sleeping pills can occur with over the counter as well as prescription sleep medications.
Sleeping pills can also lead to drug dependency. These types of medications are only intended to be used as a short-term way to get more rest and are not meant for long-term use. They don’t cure insomnia, because it is most often the result of underlying issues, such as stress. A sleeping pill won’t get rid of stress or pressure that you are experiencing. Still, many people like the relaxed feeling they get from taking sleeping pills, similar to the feelings obtained from barbiturates, a class of drugs no longer used in sleep medications. The latter are no longer used due to side effects of sleeping pills of this nature, which include abuse and overdose.
Other serious potential side effects of sleeping pills include overdose. Because our bodies can build up a tolerance to these drugs, sometimes quickly, some may be tempted to take more than the recommended dosage in order to get some sleep. This can be very dangerous and even fatal. Overdose can be especially dangerous in those with decreased lung capacity due to disease or illness, such as sleep apnea or pneumonia.
If you suffer from insomnia, changing your environment or your routine can often help. If you feel you must take sleeping pills, please research the brand you intend to use, weigh the risks of side effects, take only as directed, and remember, sleep medications are only intended for short-term use.

2 Comments | Tags: short-term memory loss, side effects of sleeping pills, sleeping pills

Kava kava
Kava kava is often used as a herbal insomnia remedy. This particular herb is extremely popular throughout the South Seas, and is quickly growing in popularity throughout the United States. When used as natural sleep aids, kava kava can impart a natural calm feeling, as it helps relax the body, as well as enhance dreaming. This herb for insomnia is also often recommended for chronic fatigue. Long term use should be avoided due to the possibility of liver damage.
Valerian
This is another herb that has been used for a long time as a herbal sleep aid. Valerian is the most popular herb for insomnia and it is is the natural source of Valium. It eases nervous tension, muscle tension and anxiety. It can be used as an occasional treatment for restlessness, but may be most beneficial for insomnia treatment over the long term. It works well in combination with other sedative herbs. Valerian root does not have the harsh side effects of many pharmaceutical treatments, like Valium, but in high doses this herb can cause nausea, headaches, dizziness, weakened heartbeat and even paralysis. Taken in recommended dosages it is considered safe. Due to the tonic and relaxant effect it should not be taken when driving or when reactions and mental acuity are needed. It should not be combined with pharmaceutical medicines that have similar effects.
Chamomile
Chamomile has been used for centuries as a herbal sleep aid. It is a very gentle herb and is considered safe both for adults and children. As a herb for insomnia is most often drunk as a tea, which has a mild, pleasant flavor. It has a mild soothing effect which aids sleep and reduces restlessness. It also has a positive effect on digestion. The active ingredients in chamomile include a volatile oil and a falconoid, apigenin, with other components helping as well. Science has not yet determined the exact mechanism by which this herb aids sleep. Chamomile is a very mild herb and does not lead to dependency. It has not been shown to have any side effects. Individuals with allergies to plants such as ragweed or daisies may have a reaction to this herb. It may increase the effects of other sleep aids and should be used with caution when combined with other drug therapies.
Passion flower
This herb, used by the Aztecs as a sedative, has a calming, sleep inducing effect. This herb is commonly found in the list of herbs to help you sleep. This is a gentle, non habit-forming herbal sleep aid. This is a very safe herb and has been used by both adults and children to counter the effects of stress and tension. It helps relax the mind and body to induce restful sleep. The active ingredient, harmine, and related compounds help inhibit the breakdown of serotonin. This herb can be taken as a tea, tincture or as capsules. The only noted side effect of this herb is sleepiness, which in this use is a very positive effect.
California poppy
Another natural herb commonly used as a herbal insomnia remedy. California poppy can be found in many herbal sleep aids sold in the United States today. This natural herb can help promote sleep, relaxation and ease mild anxiety. Because of this herb’s mild sedative properties, it is also safe to give to children who have trouble sleeping.
Skullcap
Traditionally used for restless leg syndrome and other causes of insomnia. Skullcap reliefs nervous tension and renews the central nervous system.
Hops
This common flavoring for beer also has a calming, sedative effect. It is a nervous tonic and helps relieve pain, as well. It can be taken in tea or tincture form. Pillows are sometime made of hops to help induce relaxation and restful sleep. This herb should be avoided by individuals who have depressions due to its depressant effect.
Other Natural Remedies and Supplements for Insomnia Relief
Nutrition, exercise, and supplementation all have effects on insomnia. Melatonin is a natural hormone produced by the body at night that helps regulate the sleep cycle. Supplementation of melatonin can help regulate the sleep cycle, especially for those suffering jet-lag, odd sleep/wake cycles, or in areas with light/dark cycles that affect sleep.
Tryptophan is another natural substance, an amino acid in this case, that helps improve sleep. It is a pre-cursor to serotonin. Low serotonin levels lead to irritability, restlessness, and difficulty sleeping. Tryptophan can be increased by eating foods such as; turkey, cottage cheese, peanuts, soy, milk, and brown rice.
Using any supplement, herbal, hormonal, or mineral, should be under the direction of a health care practitioner. Insomnia may have many causes and the underlying effects must be addressed to truly affect this condition.

2 Comments | Tags: health care, herbal insomnia remedy, herbal sleep aid, volatile oil

Here are many natural remedies that are used to treat insomnia.
1) Valerian
Valerian (Valeriana officinalis) is a herb that has been long used as a remedy for insomnia. Today, it is an accepted over-the-counter insomnia remedy in Germany, France, Switzerland, Belgium, and Italy.
Exactly how valerian works in the body is still not well understood. Some studies suggest that like conventional sleeping pills, valerian may affect levels of the calming neurotransmitter GABA.
Unlike many other sleep medications, valerian is not believed to be addictive or cause grogginess in the morning. But valerian doesn’t work for everyone. And although studies in labs have been encouraging, clinical trials are still inconclusive.
Valerian is usually taken between an hour before bedtime. It takes about two to three weeks to work. It shouldn’t be used for more than three months at a time. Side effects of valerian may include mild indigestion, headache, palpitations, and dizziness. Although valerian tea and liquid extracts are available, most people don’t like the smell of valerian and prefer taking the capsule form.
Valerian shouldn’t be taken with many medications, especially those that depress the central nervous system, such as sedatives and antihistamines. Valerian shouldn’t be taken with alcohol, before or after surgery, or by people with liver disease. It should not be taken before driving or operating machinery.
Consultation with a qualified health practitioner is recommended.
2) Melatonin
Melatonin is a popular remedy to help people fall asleep when the sleep/wake cycle has been disturbed, such as in shift workers or people who with jet lag.
Melatonin is a hormone found naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases.
Melatonin is typically taken about 30 minutes before the desired bedtime. Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin.
The University of Alberta study examined 17 studies with 651 people and found no significant side effects when used for three months or less. The long-term effect of melatonin supplementation is not known.
3) Kava
Kava is an anti-anxiety herb that may be helpful for anxiety-related insomnia. However, the United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava. To date, there have been more than 25 reports of serious adverse effects from kava use in other countries, including four patients who required liver transplants.
4) Relaxation Techniques
Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. They require a minimum of 20 minutes before going to bed. There are many different techniques:
Visualization involves imagining a relaxing scene. You can try it in bed before falling asleep. Involve all your senses. If you’re imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves–you get the picture. The more vivid the visualization and the more senses you involve, the more effective it will be.
Relaxation Response – A mind/body technique based on the principles of Transcendental Meditation.
Mindfulness – A type of meditation that essentially involves focusing on your mind on the present.
Yoga combines deep breathing, meditation, and stretching. A Harvard study found that daily yoga for eight weeks improved total sleep time, the time to fall asleep. If you’ve never tried yoga before, not to worry.
Progressive Muscle Relaxation is a promising natural remedy for sleep.
5) Diet
Cut out caffeine
Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine.
Avoid sweets
Although sugar can give a burst of energy, it’s short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall.
Eat foods that help you sleep
Tryptophan is an amino acid that is a precursor to serotonin, which is then converted to melatonin. Carbohydrate snacks such whole grain crackers before bedtime may help to promote sleep. Just be sure to stay away from sweets.
Eat magnesium-rich foods
Magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. It has also been use for people with restless leg syndrome.
Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer’s yeast, and whole grains.

2 Comments | Tags: clinical trials, Cut out caffeine, magnesium-rich food, natural organic colon cleansing treatment, treat insomnia