When asked what are your strategies for a longer deeper sleep this is what some people submitted.
Try some of these tips and see if they work for you.
- Glass of milk before you brush your teeth.
- Sentimental sounds (music boxes, lullabies, white noise etc)
- Try a homemade milk bath: two parts powdered milk, one part cornstarch to relax your body
- Meditation breathing exercises – they even have apps to help guide you
- Create a routine that relaxes you
- Invest in a good mattress,sheets, blankets, pillows or even white noise machines
- Create a morning routine to motivate you to go to sleep on time
If any of these do work please comment below.
To read the full article of submitted stories on how to sleep better. check out Real Simple
If you still suffer from severe insomnia or waking up frequently in the middle of the night it might be time to speak with a doctor. If he or she suggests a melatonin supplement click World Wide Labs for a natural option.
We have discussed in previous articles the benefit of melatonin in defeating Jet Lag. (click Jet Lag Articles to read) In this post we want to dive a little deeper into the benefits of melatonin and other possible alternatives that might help you survive the symptoms of jet lag that can ruin any adventure.
Many know the most common side effects of jet lag are
- Disturbed sleep — such as insomnia, early waking or excessive sleepiness
- Daytime fatigue
- Difficulty concentrating or functioning at your usual level
- Stomach problems, constipation or diarrhea
- A general feeling of not being well
- Mood changes
The reason a lot of people and health sites suggest melatonin supplements as a jet lag solution is because it has been studied and tested. The results showed that melatonin can help. Mayo Clinic stated, “The latest research seems to show that melatonin aids sleep during times when you wouldn’t normally be resting, making it beneficial for people with jet lag. Your body treats melatonin as a darkness signal, and generally has the opposite effect of bright light.”
The time you take melatonin is important. Mayo Clinic suggests the following. If flying East take melatonin 3o minutes before local bedtime. For flying West take melatonin in the morning. Studies showed that small doses for some can be as effective as larger doses.
Always discuss with a doctor before travels what will be the best dosage and time to take the supplement of melatonin. If the doctor does suggest melatonin check out World Wide Labs for a natural option.
Remember never take alcohol with melatonin as it can cause unpleasant side effects.
Another alternative solution is changing your diet while on your trip. Eat large amounts of protein when you need energy. When you need to sleep have a few carbs or beneficial bedtime snacks to help you snooze and awake the next day refreshed.
( Click 5 Bedtime Snacks, Bedtime Beverages or 6 More Bedtime Snacks for snooze food suggestions)
If you try either of these alternative solutions and they work for you please comment below.
Source: Mayo Clinic
Tick, tock, tick, tock. The time clicks by as you lay in bed watching your alarm clock fly through minutes. You become frustrated that you are trying to fall asleep and just cannot! This then makes you anxious about being sleepy in the morning and that anxiety makes your mind even more awake.
If this sounds like you here are some tips. To stop watching the time and actually become friends with your pillow again.
- Turn your alarm clock away from you. If you use a phone as your alarm then put the charger on an outlet away from the bed.
- If you do use a mobile device for your alarm make sure you set it on night time mode at least an hour before bed. The blue light emitted from phones can disrupt melatonin production.
- Try some background noise to cancel out the outside noise that might be keeping you wide eyed.
- After a while if you are still awake take time to get up read a paper book or listen to calming music until you feel tired. Or try going to the restroom or drinking a glass of water and see if that helps.
If any of these tips help please comment below. If you still have severe insomnia after trying many solutions it might be time to speak to a doctor. If he or she suggests a melatonin supplement check out World Wide Labs for a natural option.
Many people ask, “How much sleep do I really need?” The answer to that is difficult because every person is different. The sleep you need is individual. However everyone should beware of oversleeping. Staying in bed too long can be a symptom of other issues such as depression or other physical disorders. Doctors suggest that adults receive six to nine hours of sleep. Finding your personal sleep cycle that works for you is the key goal.
As too much sleep can be a sign of health issues, not enough sleep can cause health problems. Being consistently sleep deprived (defined as receiving less than 5 hours of sleep a night) can raise your risks in the following.
- High blood pressure
- Heart defects
- Car Accidents
If you have sleep problems it might be time to talk to your doctor.
If you have insomnia it might be obvious you have trouble sleeping. Though people might not be receiving a good quality of sleep and might not realize it. The best test of quality of sleep is how you feel throughout the day. If you feel refreshed and ready to go you have good sleep health. However if you feel you are dragging your feet and just want to take a nap you might want to talk to your doctor to check your quality of sleep and find some relief. Your doctor might suggest melatonin supplements. If he or she does suggest this sleep solution check out
World Wide Labs for a natural option.
During the summer heat, livestock producers face financial challenges with taking care of their animals. A few researchers have recently studied the benefits of melatonin supplements in certain livestock animals. The research stated that, “ Melatonin has hypothermic and antioxidant effects and may counter the detrimental effect of heat stress on livestock production.”
The study also showed that melatonin supplements might be able to protect certain animals from heat stress which can cause other physical problems. With the benefits of melatonin supplements livestock producers might be able to better protect their animals and prevent a loss in production for the year.
Of course producers should speak to a livestock vet before starting their animals on any medication or supplement.
Source – Taylor and Francis Online
Many people are searching for ways to improve their quality of sleep here are 4 of the hacks from an article on KSL.
Check your sleeping surface– Do you wake up with muscle pain? Or does it take forever to get comfortable at night? If you are not getting the hours of sleep needed each night it might be time to invest in a better mattress or even a better pillow. Do your research! Your time spent on finding the right mattress for you will be well spent. Also look for hypoallergenic pillows. Suffering from allergies spread from pillow stuffing or cases can also keep an adult or child up at night.
No Gadgets in the bedroom – Do you or your child spend time watching TV or playing on devices at night? It is time to say NO to devices in the bedroom. The blue light and active noises emitted from television and handheld devices can disrupt melatonin production. The decrease in the sleep producing hormone can make it difficult for a child or adult to fall asleep.
Check the Temperature – Lower bedroom temperatures helps decrease the body’s core temperature which can help a person fall asleep. So make sure you have a fan or a low temperature on the thermostat.
Understand the daytime benefits of a good night sleep-
Good sleep can help with the following
- Healthy weight
- Brain development
- Better focus
- Empowers brain and body
- Decreases chances for mental disorders
If you try these tips and they help please share your success stories in the comments. If you still have trouble sleeping it might be time to speak with your primary doctor. If your doctor suggests melatonin supplements check out World Wide Labs for an all natural option.
When people think of depression they usually imagine an adult. However depression and anxiety can affect children as well. One type of depression that affects both adults and children is Seasonal Affective Disorder (SAD). This is sometimes not recognized right away because the depression comes and goes according to the seasons. Some external factors that can trigger S.A.D are cold and dark weather or the chaos of holidays or the loneliness from not seeing friends because of school break. Clinical factors can also play a role in this specific type of depression.
The specific cause of S.A.D is still unknown. However Mayo Clinic has stated that the sudden decrease of sunlight in Fall and Winter could be a possible cause. The decrease in daylight can also cause a decrease in serotonin levels. Serotonin is nicknamed the “Happy Hormone” this chemical in the brain can affect many aspects of a persons life. Including the following.
If a child is acting different for example having a decreased appetite, not sleeping well, sleeping too much, acting grumpy or having new troubles in school these could be signs of S.A.D. If your child or children have any of these troubles especially during Fall or Winter it might be time to speak with a pediatrician.
The right hand hormone to serotonin is melatonin. This hormone is nicknamed the “Sleep Hormone”. The production of this hormone is signaled by darkness. With it becoming darker earlier in Fall and Winter the body might produce too much melatonin making a child feel sluggish. This sudden increase in melatonin can also cause a person’s moods to change.
People who have symptoms of Seasonal Affective Disorder are advised to spend time in the sunlight. Daylight can increase the production of serotonin which can possibly decrease the affects of S.A.D.
Again if you notice your child has depression during certain seasons speak with your pediatrician so your son or daughter can receive the best care.
Sometimes our sleeping habits happen within us. Some kids like to arise with the sun while others just want to dance in the moonlight. So how do you help your child who just can’t sleep at night and then is sleepy at school? Here are some tips to help your little night owl get the Zzzz he or she needs. One helpful tool can be melatonin supplements. Pediatricians advise to only use this supplement short-term. Use this as a re-setter to help a child get back on a sleep schedule after a stressful time, new school, family vacation etc.
Daily Parent’s Dear Addie Section had these other tips to offer
- Move the bedtime up by about 30 minutes so that the wind-down period starts earlier
- No sugar or caffeine within six hours of bedtime
- No screen-time (TV, electronics, etc.) for an hour before bedtime
- No sports/active play for an hour before bedtime
Change Bedtime- Creating an earlier bedtime by about thirty minutes can help a child relax their mind earlier so they will be more ready for bed when the clock hits the special hour. Also creating a quiet routine might be helpful. For example reading a fun book after homework is complete.
No Sugar or Caffeine- Within 6 hours of bedtime close the doors on candy or caffeine. These are stimulants and can cause minds to race. These treats or drinks full of sugar can sometimes turn a calm child into a hyper night owl that refuses to go to bed.
Create Quiet Time An hour before bedtime turn off all devices and spend an hour as a family. Read a book, listen to music, have a healthy bedtime snack etc. For bedtime snack ideas read our previous articles 5 Bedtime Snacks or 6 More Bedtime Snacks.
Create Relaxing Activities-To help night owls feel sleepy when the stars are shining. Avoid active play or sports an hour before bedtime. Switch with relaxing activities like talking about the day, coloring or reading together.
If these night owl tips do not help and your child is still restless it might be time to visit with his or her pediatrician.
Many children and adults have trouble getting to sleep at night. This might be caused by bad “sleep hygiene” this term is defined as things that can help facilitate good, continuous and adequate sleep.
Creating good sleep hygiene can be quite simple by following these tips.
Create a Quiet Room – Remove items that can disrupt sleep. For example electronics, TV, or even noisy pets. Also have light blocking curtains to block out the glow from street lamps if you live in a city. Having a white noise machine can also be helpful to block out the neighborhood sounds that might be distracting.
Establish Gadget Free Time – The National Sleep Foundation recommends at least 30 minutes of “gadget free transition time” before bedtime. It is important to “power down” to get higher sleep quality. As said in some of our earlier articles the blue light emitted from devices can decrease the production of the important sleep hormone melatonin. Having low melatonin makes it harder for a person to drift off to sleep. Mobile phones and tablets used in bed can wreck sleep hygiene.
Power Down Physically and Mentally- Do not exercise mentally or physically too close to bedtime. If you want to exercise in the evening make sure to do so at least an hour before bedtime which can help you produce endorphins which might help you decrease stress. Though the boost in endorphins can also make it hard to sleep. So do not run on the treadmill when you should be relaxing and preparing for bed. Also do not work your mind too hard before bed. Make sure to schedule answering emails and other work tasks at least thirty minutes before it is time to “hit the hay”. Working to close to bedtime can make your mind race when it should be calming down.
Create a Comfy Environment- Many would not think the bedroom decor would have much effect on the quality of sleep. However how a room is set up can change how a person sleeps. Having clean sheets, and blankets that are not too hot or too cold can make a difference. Also like stated previously in this article white noise machines and dark curtains can be beneficial additions to your bedroom. Also make sure pillows give your neck the support it needs. Oh and odor might also disrupt sleep so check for dirty laundry or trash that needs to be taken out, which just might solve the kid waking up in the middle of the night issue. If you have kids have them help you make their bedroom a sleep sanctuary. Keep toys organized, have them pick out blankets and curtains, etc.
Creating good sleep hygiene can make a difference on the quality of sleep you receive. If you change your habits and still suffer from insomnia speak with your doctor. If he or she suggest melatonin supplements to help look up World Wide Labs for an all natural option.
We have previously written about what jet lag is, the symptoms and how to overcome it. In this article we will discuss tips on how to prevent Jet Lag.
Arrive early. – If you need to preform at your best for an important meeting or event arrive a few days early to adjust to your new timezone.
Get plenty of rest before your trip. Get the rest you need before your trip. Set a good sleeping schedule.
Gradually adjust your schedule before you leave. Mayo Clinic states,“If you’re traveling east, try going to bed one hour earlier each night for a few days before your departure. Go to bed one hour later for several nights if you’re flying west. If possible, eat meals closer to the time you’ll be eating them at your destination.”
Stay on your new schedule. Avoid sleeping until night in new area, time meals with local meals and set your watch to the new time zone. Following a schedule can help you reduce the symptoms of Jet Lag.
Stay hydrated. Drink plenty of water on the plane and during your adventure. Avoid alcohol and caffeine as these can dehydrate you and dehydration can create more severe jet lag symptoms.
Try to sleep on the plane if it’s nighttime at your destination. If it is daytime in the new location try to avoid sleeping. Though if it is nighttime in your destination try out eye masks and earplugs to block out noise and light to get a nice nap before arriving.
If you try these tips and avoid the symptoms of jet lag please share your experience in the comments below.
Source – MayoClinic.com
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