Browsed by
Category: Tips

4 Hacks To Benefit Bedtime

4 Hacks To Benefit Bedtime

 

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. 

Melatonin and Pups

Melatonin and Pups

Do you have a new pup or older dog in the family? Was New Years Eve filled with whines as your little “mans best friend” hid under the bed out of fear?  Or does your dog have patches of fur falling out? If yes then melatonin supplements might help.

These supplements come in a few forms. These include tablets, liquids, capsules or powder. Plain tablet form is the most recommended for dogs simply hide it in their food.  This supplement “kicks in” with in 10-15 minutes and can last eight hours. This can be given when dog is anxious or for long period of time under direction of your vet.

 

The benefits of melatonin include:

  • Help with insomnia without causing drowsiness
  • Helps puppies who have sensitive hearing deal with “scary” noises
  • Can help regrow fur

If your puppy or old timer have these few issues speak with your veterinarian about melatonin supplements. If they agree to try this medication check out World Wide Labs for an all natural option.

7 Things To NEVER Eat Before Bedtime

7 Things To NEVER Eat Before Bedtime

In the past we wrote these three articles on what to eat and drink to help you fall asleep. To read those click
6 Bedtime SnacksBedtime Beverages, or 5 Bedtime Snacks. This article is all about what NOT to eat before bedtime and why it can disrupt your snooze.

 

Chocolate

Even though dark chocolate is considered healthy because it contains antioxidants and magnesium it is not a good bedtime snack because it has caffeine. This ingredient is a stimulant which can disturb peaceful sleep by causing the mind to race. 

High Fat Foods

Foods with high fat digest slowly and can cause stomach pains at night. So avoid these types of food ,for example nut butter, when it is nearing bedtime.

Chilies and Spicy Foods

When made with the right ingredients chilies can be healthy. Though these and other spicy foods can cause heartburn which can kill your sleep. So at night avoid heavily spiced meals. Remember disturbed sleep can cause disturbed health.

Greasy or Fat-Filled Foods Like Pizza

Your stomach will have to do some intense work at night if you eat greasy, fatty, heavy foods. These meals can make you toss and turn at night, then make you feel like a dying turtle in the morning. Avoid fast food, ice cream or super cheesy snacks before you “Hit the sack”.

Chinese Food

Many Chinese foods contain MSG, a flavor enhancer, which can have similar effects to the body as caffeine does.  This can cause difficulty getting to sleep. Even though late night take-out is fun, avoid it to keep your sanity by getting the sleep you need.

Red and Other Meat

Large quantities of red and other meats can stay in your digestive system for a long time. If you eat a large meaty dinner this can make your system work hard at night making it hard for you to sleep. Eating large amounts of meat at night not only leads to sleep problems but can also lead to weight gain. So watch what you eat for dinner and if you do want a juicy steak or pork ribs make sure to have smaller portions and a side salad.

Celery

Celery can act like a diuretic. So unless you want to be up every twenty minutes to run to pee, we suggest not eating celery as a bedtime snack.

Remember your quality of sleep is important to your health. So even though it might be tough to avoid these delicious meals and snacks, at night, remember that it is worth it. You can enjoy these treats during the day and in small portions. Your health is priceless! If you still have trouble sleeping even after changing your bedtime snack routine remember to speak to your doctor. If he or she suggests melatonin supplements check out World Wide Labs for an all natural option.

Sources
Med India
Photos from Google

What is Jet Lag?

What is Jet Lag?

In the past we have written articles about how to overcome jet lag which you can read by clicking
Travel and The Body Clock

This article is all about what Jet lag is and what the main symptoms and causes are.

Mayo Clinic defines Jet lag as,”Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across multiple time zones.”  Our bodies have biological clocks that tell us when to be awake and when to be asleep. Our bodies become accustomed to the timezone in which we live. It adjusts to the sunlight and darkness hours. When we travel to a new timezone our body becomes confused at the new light schedule and sends incorrect melatonin signals which can cause the effects of jet lag.  

There are several side effects of jet lag. The most common symptoms are the following.

  • Daytime fatigue
  • Difficulty concentrating or functioning at your usual level
  • Stomach problems, constipation or diarrhea
  • A general feeling of not being well
  • Mood changes
  • Disturbed sleep — such as insomnia, early waking or excessive sleepiness

There are different causes of jet lag. These include disruption to your circadian rhythms, the influence of sunlight and airline cabin pressure and atmosphere.

 

Disruption to Circadian Rhythms

Your body has an internal clock that has a set sleeping schedule. When traveling to new time zones the body can become confused with the new light and darkness schedule. This disruption can cause jet lag symptoms.

Mayo Clinic shared this example.
“If you leave New York on a flight at 4:00 p.m. on Tuesday, and arrive in Paris at 7:00 a.m. Wednesday, your internal clock still thinks it’s 1:00 a.m. That means you’re ready for bed just as Parisians are waking up.  And because it takes a few days for your body to adjust, your sleep-wake cycle, along with most other body functions, such as hunger and bowel habits, remains out of step with the rest of Paris.” 

This biological clock disruption is one of the biggest causes of jet lag.

The Influence of Sunlight

The body has specific signals of when to release melatonin. Your eyes have certain cells in your retina that transmit light signals to your brain. When there is a lot of light the brain is told to release very small amounts of melatonin. When it is dark the brain is told to release larger amounts of melatonin to the body to signal tiredness. You can ease this cause of jet lag by exposing yourself to daylight as much as possible to adjust to the new timezone.

 

Airline Cabin Pressure and Atmosphere

The most interesting causes of jet lag symptoms is the effect of the airplane. Some studies show that the high altitudes and cabin pressures can cause discomfort despite how many time-zones are crossed. Humidity levels are also very low in airplanes which can cause slight dehydration if a person does not drink enough water. This small dehydration can cause feelings of jet lag.

With several causes of jet lag one might ask how to get over it. As mentioned in the beginning of the article we have posted about tips and tricks and to read those click Jet Lag Tips.

 

Jet lag is temporary, though if you are a frequent traveler it might be beneficial to speak with your doctor or visit a sleep specialist to avoid the symptoms of jet lag. If your doctor suggests melatonin supplements to help ease the pain of jet lag check out World Wide Labs for an all natural option and the Jet Lag Kit.

If you travel and try melatonin supplements and it helps you, please share your timezone adventure in the comments below.

 

 

 

 

 

 

Source: Mayo Clinic

5 Sleeping Aids Recommended By Doctors

5 Sleeping Aids Recommended By Doctors

 

Getting to sleep can be a challenge at times. Here is a list of 5 Doctor recommended sleeping aids, when to use them and how.

Aromatherapy

This tip is best when you are sleepy but tense. To use arometherapy massage a small amount of aroma-therapeutic oil or balm on shoulders and neck and then breathe deeply before you lay your head down.  Studies show that lavender and lemon balm have relaxing properties. Though any fragrance you find calming can do the trick.

 

Valerian Tea

This drink is best used when you get enough sleep but still feel drowsy in the morning.  Sip a cup of this tea an hour before you hit the sack. Some studies show that Valerian can possibly increase a drinker’s quality of sleep. Do not take for more than two weeks at a time. Prolonged use can cause dependency. Also this tea can create problems with some Rx medications. So speak with a doctor before trying out Valerian.

 

GABA-enhanced Drinks or Food 

This little trick is best when your mind is racing. GABA stands for Gamma-aminobutyric acid. This chemical is an acid found in our bodies and studies have shown that it can calm the mind when taken orally.

You can buy GABA shots or you can try eating GABA enhanced foods during the day such as brown rice, bananas and mackarel. Eating these in the a.m. might help ease your mind in the p.m.

 

Melatonin Supplement

Use this natural supplement when you do not feel tired until late at night. About 15 to 20 minutes before bed take a 3mg tablet of melatonin. For an all natural option check out http://melatonin.com/.  Our minds produce melatonin naturally to signal the body it is time for bed. Though many people have suppressed melatonin levels because of over light exposure from computers and other devices at night. Always speak with your doctor before trying any supplements.

Prescription Medication

If insomnia becomes a chronic problem it is time to talk to your doctor and possibly receive a prescription. Be patient with yourself and your doctor as finding the right medication takes time.

If you try any of these sleep aids and they help please share your story in the comments below.

Source – CNN Health

 

6 MORE Bedtime Snacks To Help You Snooze

6 MORE Bedtime Snacks To Help You Snooze

Previously we posted about 5 snacks and 5 beverages to help you fall asleep. To read those articles click
Bedtime Snacks Part 1 or Bedtime Beverages

This article is about 6 more bedtime snacks that can make falling asleep easier. These following foods have several different natural chemicals that can help your fall asleep.

Bedtime Snacks and Their Benefits 

Lettuce- Having a light salad before bed can benefit you. Lettuce contains lactucarium which has similar affects as opium which both have sedative properties.  

Pretzels- This salty little snack can give you a short spike of blood sugar and then slowly decrease which can help you fall asleep. Normally you want to keep a steady blood sugar though a small spike before bedtime helps tryptophan enter the brain to cause sleep. 

Crackers with seeds- These crunchy squares provides protein and healthy fats which help provide a good nights sleep. 

Jasmine Rice- This soft white rice is better at helping you fall asleep than other rice according to a study published in the American Journal of Clinical Nutrition. The high glycemic level of this beautiful grain helps bring on sleep faster.

Dairy Products- Many have heard the mommy advice that warm milk can help a child sleep. There is truth to this, though any dairy product can help. Calcium helps the mind use tryptophan to activate melatonin which is a strong sleep hormone. Calcium also aids and regulates muscle movements. Relaxed muscles can create a better night. If you are lactose intolerant you can try the products with the added enzyme to digest lactose. These lactose free products may help you get the bedtime benefits of calcium.

Bowl of Cereal- Having a small bowl of your favorite (non-sugary) cereal provides a good source of calcium and  carbohydrates. These nutrients can aid you in getting the sleep you need. 

Try these tasty bedtime snacks and see if you drift off to dreamland faster. If you do try one of these snacks and it helps you, please share your experience in the comments.

 

Photos Source- Found on Google

Sources
Readers Digest
Daily Medical

Is Your Child Having Trouble Sleeping?

Is Your Child Having Trouble Sleeping?

Many parents have the looming question of, “My child is not sleeping! What should I do? Are melatonin supplements safe?” The first thing all parents should do is consult with a pediatrician if their child is having trouble sleeping. sneaky-toddler-in-pajamas-melatonin-children

“Judith Owens, director of sleep medicine at Children’s National Medical Center in Washington, has studied melatonin and children. She said that the supplement appears to have a good safety record, not only with special needs children but with healthy children as well, when used for short periods with a pediatrician’s oversight.”

Quoted from the Wall Street Journal

There are some tips on using melatonin safely for children. These include avoiding overdose and extended use. Also monitor a child who is using melatonin supplements to see how his or her body processes it.

Many parents might ask, “Why is my child not sleeping?”

There are multiple answers to this question, it could be fears, wetting the bed, ADD, anxiety, over-activity at night etc.

To understand why your child is not sleeping speak with them. If they have fears help them overcome those fears. Talk with a pediatrician for issues with ADD or anxiety. pediatrician-checking-heart-children-and-melatoninIf a child has over-activity, work to create a more calming bedtime routine. Avoid screens and active games that can disrupt the production of natural melatonin in the brain which can cause a child to be too hyper to want to fall asleep. Come up with quiet games or reading books when it is close to bedtime.

Other reasons a child could have trouble sleeping could be stress from homework or anxiety about tests the next day or physical stress from after-school programs.

Father helping son (7-9) with homework --- Image by © Tim Pannell/Corbis

Help a child with their homework, test etc. If they are too stressed from after-school activities think of alternatives.

With physical and mental distress, it becomes more and more difficult for the parent to put the child to bed and for the child or even teenager to actually fall asleep. This is when using melatonin for a short amount of time to get back into a schedule of good night sleep might be helpful.

 

 

 

We all need sleep! Children especially need at least  eight hours of sleep each night.

child-sleepign-with-teddybear-melatonin-and-childrenWith out a bedtime routine that helps the proper amount of melatonin to be produced a child’s brain will not function properly. Not having enough sleep can cause problems in a kid’s school and social life. Children need enough sleep to rejuvenate their bodies and minds. bedtime-routine-melatonin-and-children

 

There are many techniques to help children get a rejuvenating rest each night. Both natural and chemical. Natural include making sure there is no screen time two hours before bedtime. Parents can also make bedtime routine charts that can help elementary school children feel included in the bedtime checklist.

 

 

If these little tips do not work and your child is still truly struggling with sleeping speak with your pediatrician. If they suggest a short-term melatonin supplement check out World Wide Labs for a low dose all natural melatonin option. melatonin-pill-bottle-world-wide-labs

 

 

Source – Insomniactive

 

Jet Lag Triggers And How to Beat Them

Jet Lag Triggers And How to Beat Them

There are many tips floating around online on how to beat jet lag. Though what are some of the triggers of jet lag? If you know what causes jet lag symptoms it is easier to overcome them.

The greatest cause of jet lag is an abrupt change in the biological schedule.  The body trains itself when to produce melatonin by exposure to light and darkness. When this changes the body is confused and causes uncomfortable symptoms such as irritability, and fatigue. The severity of jet lag increases with each time zone crossed. Other factors of severity include age and gender.  yawning-woman-jet-lagWoman have greater jet lag than men. Also the older a person becomes the harder it is to fight the effects of jet lag.

The direction you travel may also have an effect on the severity of jet lag. Traveling East is harder than traveling West. There have been studies on why this happens.  Some experts have explained that traveling East is harder because you need to do things earlier than your body is used to. For example waking up, eating etc. While traveling West is easier because you can delay waking up and eating which our body can adjust to faster. big-ben-explore-jet-lag-tips

If you went to London from New York the flight would be around seven hours, and is five time zones away to the East so the jet lag can be severe. rio-brazil-travel-jet-lag-tips

While a flight for a vacation to Rio de Janeiro Brazil would be about ten hours, you only travel one time zone and your body quickly becomes accustomed to waking up and going to bed one hour later.  This means the jet lag will be less severe.

 

If you want to avoid jet lag severity take adventures going West or North and South to avoid the time zone jumps that can make your biological clock angry and want revenge on your body.

 

Now that we have explored what causes or increases jet lag here are some tips to BEAT it! 

 

set-later-bedtime-jetlag-tips

Change your bedtime- A week before your time zone traveling adventure change the time you go to sleep. Change bedtime to one to two hours later for West travel and one to two hours earlier for East travel.

 

water-bottle-stay-hydrated-jet-lag-tips

Avoid big meals on plane but Stay Hydrated-  While on the plane to your destination avoid eating too much have light snacks. Once you arrive, eat on the new time zone schedule. While on the plane and through out your trip drink plenty of water. Staying well hydrated can help you avoid feeling fatigued.

woman-reading-outside-exposure-to-light-jet-lag-tips

Match exposure to light to the new time zone- Your biological clock depends on signals from light and darkness to produce the correct amount of melatonin to help you sleep and create a schedule. If traveling to the West spend time outside during the late afternoon. If traveling East enjoy time outside during the early morning.

 

no-alchohol-jet-lag-tipsavoid-caffeine-jet-lag-tips

 

Avoid Alcohol and Caffeine-  Avoid these substances while traveling to different time zones. Alcohol is a suppressant and can cause you to be drowsy and caffeine is a stimulant which can cause your mind to race. Both of these can cause the severity of jet lag to increase.

 

doctor-jet-lag-tips

Talk to your doctor- If you have suffered from severe jet lag in the past speak with your doctor before your new adventure. If your doctor suggests melatonin supplements remember to take them correctly.

Also check out World Wide Labs for the Jet Lag Kit.

 

Article Source Consumer Reports 

Five Bedtime Beverages to Help You Snooze

Five Bedtime Beverages to Help You Snooze

Last month we had an article on Five Bedtime Snacks To Help You Sleep.

This article is all about bedtime beverages that can soothe your mind to help you drift off to dream land.

Bedtime Beverages and their Benefits 

lettuce-brew-tea-bedtime-snack

Natural Tea Brew- Simmering three to four lettuce leaves for 15 minutes and adding mint leaves can be a calming natural tea. Lettuce has lactucarium a natural chemical which has a sedative affect. Sipping this brew might help you ease into sleep. 

cherry-juice-bedtime-beverage

Cherry Juice – Researchers from the Universities of Pennsylvania and Rochester discovered that tart cherries can spike the production of melatonin.  This hormone is the natural hormone in our brains that produces sleep. Drinking a glass of tart cherry juice can cause a boost of melatonin which can help you fall asleep.

peppermint-tea

Peppermint Tea- Peppermint is known to have stomach soothing properties. If you have anxiety and it is causing nausea and trouble sleeping try sipping peppermint tea to calm the butterflies and get a goodnight’s rest.

chamomile-tea

Chamomile Tea- The most popular bedtime tea is chamomile. Researchers have discovered that this tea has a chemical named glycine which can relax muscles and nerves. It is similar to a mild sedative which can help the drinker who sips this tea to fall asleep more peacefully.

passion-fruit-tea-bedtime-beverage

Passion Fruit Tea-  Researchers in Australia discovered that high levels of Harman alkaloids found in passion fruit flowers can act on the nervous system to make a person tired. Sipping this sweet herbal tea an hour before bedtime can possibly help you sleep more soundly.

doctor

If you have trouble sleeping try these beverages before bedtime. If they help feel free to share your story in the comments. If your sleeping troubles persist speak with your doctor. If the doctor suggests melatonin supplements check out World Wide Labs for an all natural option.

Source
Reader’s Digest

 

Melatonin as A Biological Clock Reset for Children

Melatonin as A Biological Clock Reset for Children

kids-jumping-on-bed-melatonin

With holidays around the corner and school in session bedtime can be a little hectic. Many children refuse to go to bed this is nick named “bedtime resistance” there are things parents can do to help their children to actually get to bed and not push back. A good nights rest is especially important for children because it can affect their health. Children with ADHD are most likely to have troubles going to bed because their mind is racing. Other issues can be too much stimulation near bedtime etc.  Melatonin, a chemical in the brain that helps produce sleep, surges about thirty minutes before we begin to feel sleepy. A parent can help their child feel ready for bed by starting to do quiet activities thirty minutes before bed. Then spend time getting ready for bed.

A family can create a bedtime chart or routine whatever works best for their family style to help kids feel ready to go to bed. Parts of the routine should obviously include brushing teeth and dimming lights. Avoid watching television too close to bedtime as the light from the TV can decrease melatonin production and cause bedtime resistance. Switch out screen time with card games, bedtime stories or just time spent talking about the day.

bedtime-reading-girl-with-mom-melatonin

Even with a great bedtime routine kids biological clocks can be disrupted. Vacations, anxiety and sickness can all be factors of a decrease in melatonin and an interruption in good sleep. Pediatricians can suggest a low dose of melatonin used in a short amount of time to be used as a “internal clock reset”. Melatonin supplements can possibly help a child readjust after an event that can disrupt sleep.

Here are some tips to help a child get to sleep and stay asleep.

  • Close blinds close to bedtime baby-sleeping-with-teddy-bear-melatonin-com-kids-sleeping-tips
  • Avoid long naps
  • Avoid naps too close to bed time
  • Find a routine you as a parent enjoy
  • Create a bedtime and a wake up time this helps regulate melatonin
  • Talk with children about what is bothering them, they might have anxiety that is keeping them up at night.

Parents should remember to not over use melatonin as a bedtime fix. A child might become dependent on the supplement which can cause health problems. There are still new studies bringing new information about children and melatonin supplements. Always speak to a pediatrician before starting any new medication.

pediatrician-melatonin-nurse Sleep is a lifetime skill. Parents should help their children learn how to fall asleep and stay asleep. Creating good habits for yourself as a parent can help your children create good habits by watching your example.

If your child has severe difficulty falling asleep speak with your pediatrician. If the doctor suggests melatonin supplements check out World Wide Labs  for an all natural option.

 

 

Enjoy this blog? Please spread the word

EMAIL
Facebook
Facebook