Tag Archives: #sleep

Drinking cherry juice could give you an extra 84 minutes of sleep, study finds

Drinking cherry juice could give you an extra 84 minutes of sleep, study finds
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Insomnia affects one-third of US adults. If counting sheep does not help you float off into a deep sleep at night, you may want to consider drinking a glass of Montmorency tart cherry juice.

This bittersweet drink was given to a group of insomniacs in a fresh study conducted by Louisiana State University.

Drinking cherry juice could give you an extra 84 minutes of sleep, study finds

Drinking cherry juice could give you an extra 84 minutes of sleep, study finds

Available in the American Journal of Therapeutics, the study discovered that consuming the scarlet juice extended periods of sleep for an average of 84 minutes each night.

 

They discovered that the juice has compounds which restrain the production of chemicals in the brain that leads to deprived sleep.

It is as well rich in procyanidins and anthocyanins – discovered in blueberries – which are frequently praised by scientists for their health benefits and have been connected to reducing inflammation.

Drinking cherry juice could give you an extra 84 minutes of sleep, study finds

Drinking cherry juice could give you an extra 84 minutes of sleep, study finds

Drinking the juice as well decreases levels of kynurenine in the blood, which has been connected to sleep deprivation.

Participants were given a survey which questioned them about their sleeping habits.

They were then at random assigned either a large glass of cherry juice or a placebo which they consumed two times a day, right after they woke up and right before they went to sleep.

Drinking cherry juice could give you an extra 84 minutes of sleep, study finds

Drinking cherry juice could give you an extra 84 minutes of sleep, study finds

After 14 days, those who had been consuming the cherry juice switched to the placebo drink and vice versa.

They were then given the same survey to observe how the drinks had affected their sleeping pattern.

Researchers concluded that participants who drank the cherry juice increased their sleep time by 84 minutes and their sleep efficiency, in general, was increased on the Pittsburgh Sleep Quality Index.

source: 1.
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How Long To Nap For The Biggest Brain Benefits

How Long To Nap For The Biggest Brain Benefits
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Resting your body and soul on a daily basis is more than necessary, and a lot of health experts around the globe verify this to be true.

Consequently, a simple nap can bring more benefits to your health that at times a long night sleep. Though, a lot of people wonder what a nap comprises in terms of timeframe and effectiveness.

Frequently, naps can last too long and sometimes you wake up moody and gloomy. As Dr. Michael Breus explains, “If you nap longer than 30 minutes, you end up in deep sleep.

Have you ever taken a nap and felt worse when you woke up? That is what’s happening — you are sleeping too long and you are going into a stage of sleep that’s very hard to get out of.”

How Long To Nap For The Biggest Brain Benefits

How Long To Nap For The Biggest Brain Benefits

Benefits of Nap

Naps are practiced so the brain could rest for a short period of time, regaining energy to carry on the day. From time to time stressful environment can have an effect on the body negatively and naps eliminate all these feelings in no time.

As well, the capacity for handling problems for that reason is increased by napping, in addition to the ability to think straight and act with more accuracy.

According to experts, napping shouldn’t take longer than 10 to 20-minute per day. This is also recognized as power nap, and it gives the body sufficient time to recover and move on.

This can be practiced at any time during the day, depending on your most stressful period or job type.

Anything further than that will tire out the body, even more, suggesting it needs a full night sleep.

Dr. Mednick comments that a longer nap or an hour nap can be good for the cognitive capacity of the brain. Nonetheless, anything beyond this is a reboot system for the brain, with it thinking it needs a whole night through rest.

Conclusion

A study analyzed 5-10 minutes long naps and compared them to no napping at all. The study discovered that a 5-20 minutes nap is an outstanding way to recharge the organism. In addition, if you need a deeper rest go for a 60 – 90-minute nap.

Advise: Shorter naps ask for slow walking and sitting up first. This will avoid going back to sleep. In case you are dreaming during these power naps, this means your body requires more rest altogether.

 

Source: 1.
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Do You Ever Wake Up and Can’t Move? This is Why!

Do You Ever Wake Up and Can’t Move? This is Why!
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Are you amongst the numerous people who have faced a terrifying experience while sleeping, waking up immobilized? This experience is so frightening and you can’t move your body, make a sound, and you even experience shortness of breath. Furthermore, this condition may be escorted by a strong feeling of heaviness on your chest, weighing your body down and a sense of danger. This condition is in fact quite widespread and known as sleep paralysis.

What is Sleep Paralysis?

Sleep paralysis is a type of parasomnia, which in fact isn’t dangerous. This condition lasts approximately several seconds and it takes place when a person is awakened, and it as well can occur when in the progression of falling asleep. Even though the particular reason for this tricky sleep experience is still unidentified. It appears that a lot of instances of sleep paralysis happen because of complexity transitioning between different sleep stages. This is mainly true when moving in and out of REM sleep.

During the fast eye movement or generally known as REM, the body becomes paralyzed. This occurs so because this paralysis protects the body from injury during sleep. For this reason, during REM the dreaming occurs. In case there is not a paralyzing effect, there might be a physical reaction to the dreams, which can be rather dangerous.

When it comes to sleep paralyzes, it is supposed that it happens during the transitions in and out of REM sleep and other sleep phases. Therefore, you wake up and become conscious of the paralysis. This condition might be escorted by hallucinations of ghosts and sensations of falling or flying. Even though it is frightening, it is not dangerous at all.

This is rather a common phenomenon and there are certain groups of people more vulnerable to sleep paralyzes. Consequently, people who have disturbed sleep cycles, have experienced trauma, or suffer from depression are more prone to experiencing sleep paralysis. It is as well believed that this experience occurs due to heredity.

What to Do in Case of Sleep Paralysis?

If you, in fact, do experience sleep paralysis, do not panic. Make sure to keep in mind that this terrifying phenomenon is only momentary and harmless.

How to Prevent Sleep Paralysis?

Fortunately, it is probably to reduce the chances of experiencing sleep paralysis. You can do this by improving your lifestyle. Therefore, you should undertake the following steps:

  • avoid extreme alcohol consumption;
  • uphold a regular sleep routine;
  • exercise regularly;
  • keep away from late night dinner;
  • healthy and balanced diet;
  • decrease stress and maintaining the mental health;
Source: 1.
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What Is The Right Position To Sleep For Each Of These Health Problems

What Is The Right Position To Sleep For Each Of These Health Problems
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The importance of sleep is unavoidable, as it has an effect on our overall health. The suggested duration of the sleep is 7-9 hours every night. On average, every person sleeps approximately 25 years in the lifetime.

Nevertheless, the hours spent sleeping is not the only thing that matters. The right position is in addition to high importance.

It appears that sleeping positions have an influence on different aspects of the body like blood pressure, sinus infections, and a lot of other conditions. Consequently, you can as well treat some health issues if you sleep in the right position

The next 9 sleeping positions will help you take care of different health conditions:

Headaches

Your sleeping position may improve or worsen a headache. Usually, headaches are a consequence of twisted neck during sleeping. Be certain you surround your head with pillows to prevent such issues.

Sinus Trouble

If you have sinus infections, you are supposed to sleep with an elevated head in order to avoid mucus from pooling in the sinuses.

High Blood Pressure

If you have high blood pressure, you should sleep with your face down, because this practice has been established to considerably lower the blood pressure.

Digestion Trouble

In the case of digestive problems, you must sleep on the left side, to help digestion with the help of gravity.

Heartburn

You should also sleep on the left side if you have heartburn issues.

Back Pain

In the case of a back pain, lie on your back with a pillow under your knees, and a rolled-up towel under the curve of your back.

Shoulder Pain

Sleep on the side which doesn’t hurts you, with your legs a bit bent. You can as well grasp a pillow to your chest and put another one between your knees.

PMS Pain

The sleeping position can, in addition, help you soothe PMS-related symptoms. Just place one pillow under your knees and this will prevent arching of the spine, and alleviate pain.

Neck Pain

You have to place a small rolled-up towel under your neck or under the pillow case to relieve neck pain.

You must always consult your doctor if you are having some serious health issues. Nevertheless, these sleeping positions can actually help in the cases we listed above, and perk up the quality of your sleep at the same time.

 

Source: 1.
Video source: 2.
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How to Train Your Brain to Fall Asleep in 60 Seconds!

How to Train Your Brain to Fall Asleep in 60 Seconds!
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From time to time we all experience a hard time getting to sleep. This can be because of a bad food too late at night, a lot of screens and bright lights before bed, and let’s not forget stress.

Can’t you sleep? You must try the 4-7-8 breathing technique that claims to help you fall asleep in 60 SECONDS

 

  • This method has been established by Harvard-trained Dr. Andrew Weil
  • It engages regulating your breathing to a variety of counts of 4, 7 and 8
  • It lets oxygen better fill the lungs, tranquil your mind and relaxes muscles

So How Does It Work?
Harvard-trained Dr. Andrew Weil developed this technique after studying breathing, meditation, and how it can be used to neutralize stress and anxiety.

 

It is so simple. You breathe in throughout your nose for 4 seconds, hold it for 7 seconds, and exhale through your mouth for 8 seconds.
This method slows down your heart rate and it furthermore releases chemicals in our brains that calm you.
I was at first skeptical but gave it a try anyway. To my great surprise, it in fact worked! I was out previous to I reached my fifth cycle and it sends me under with no trouble in less than a minute.

You are in fact counteracting the natural effects of adrenaline and your body is rapidly forced to decrease your heart rate.  When you start, it may feel a bit uncomfortable but stick with it

As you carry on, you will feel your heart rate slow and your mind starts to clear.

 

It’s so soothing! Give it a go tonight and give us your opinion!

 
Watch this video of the doc himself clearing up the benefits and intricacies of the system:

source: http://www.organicandhealthy.org

 

 

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You Must Always Sleep on Your Left Side Because…

You Must Always Sleep on Your Left Side Because…
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Believe it or not, but the night’s sleep determines the way our body functions. Nevertheless, this has also a lot to do with the sleeping position.

Sleeping in the ideal position is vital for the skin complex, digestion, and the entire body.

According to scientists, it is healthier to sleep on your left side given that sleeping on your right side can affect badly on the digestion process. In addition, people suffering from asthma shouldn’t sleep on their back.

Why Sleep on The Left Side?

The explanation for this is that the heart is capable of pumping blood more effortlessly, the digestive tract works perfectly in this position and the spleen is as well functioning accurately.

In the video below, Dr. John Duillard  will explains in details the benefits of sleeping on the left side.

Check it out!

 

Source > naturalcuresandhomeremedies.com
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These 4 Plants For Your Bedroom Will Cure Insomnia and Sleep Apnea

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Many people face sleeping difficulties on a daily basis, like sleep apnea, insomnia, night terrors and sleep disturbances.

Sleep apnea is a disorder that happens when the breathing is interrupted throughout the sleep.

It is a consequence of the lack of oxygen in the brain and the body, and can be of two types:

– Obstructive sleep apnea – OSA which is a consequence of the obstruction of the airway when the back of the throat’s soft tissue collapses throughout sleep.

-Central sleep apnea happens when the brain does not signal the muscles to breathe due to unsteadiness in the respiratory control center.

Sleep apnea might have an effect on all people, in spite of the age, and the main risk factors are genetics, obesity, gastro esophageal reflux, allergies, nasal obstructions due to sinus problems, a large neck size, or deviated septum. Also, men over 40 are more prone to sleep apnea.

Nevertheless, there is an easy natural way to recover your sleep, and all you have to do is to put a plant in your bedroom! Some plants give a potent calming and relaxing effects, and these are the best ones:

Aloe Vera

Aloe Vera amplifies the oxygen supply during the night, and therefore creates a calming and peaceful atmosphere, and treats insomnia.

Lavender

It offers potent stress and anxiety-relieving properties, and slows the heart rate, making it easier to fall asleep.

Snake plant

It discharges more oxygen overnight; recovers the air quality, and helps to breathe.

English ivy

It releases oxygen, advances the air quality, absorbs the toxins from the air and even 94% of the airborne, and helps to breathe.

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The reason you wake up in the middle of the night isn’t insomnia (and how to fix it)

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Sorry to say, people hardly ever think about the significance of getting enough sleep. For one thing, it is vital for refreshing the body and revitalizing the mind.

But, what does sufficient mean?

And how it looks like?

A lot of people these days have trouble staying asleep during the night and doubt if they are victims of a sleep disorder or something even more serious.

This is in the land of possibility, and it is also probable that sleep might not be an all-night matter. As a matter of fact, historical reports and ancient references to sleep are showing a pretty much diverse way we should be looking at sleeping.

Segmented Sleep: More normal than you realize

In case waking up throughout the night is a frequent problem for you, it is probable that you are suffering from sleep apnea or insomnia.

The expression ‘segmented sleep’ refers to uneven sleep pattern which might be nothing but a normal biological response.

Roger Ekirch, an English scholar, confidently established the idea that our ancestors practiced segmented sleep, using middle-of-the-night hours to pray, meditate, or do some chores around the home.

He discovered references to ‘first sleep’ and ‘second sleep’ in a lot of documents and letters written prior the Industrial Revolution.

These in-between hours were usually spent in prayer and were one of the most calming periods for the majority people.

The cause for this is that this middle period between first sleep and second sleep is just about midnight when the brain produces the relaxing hormone, prolactin.

Many sleeping problems may have roots in the human body’s natural preference for segmented sleep

According to Ekirch, modern day sleeping troubles stem from body`s natural preference for segmented sleep. He believes that the historical sleeping patterns might be the cause for the numerous people suffering from ‘sleep maintenance insomnia’, a circumstance in which they wake in the middle of the night.

“Throughout evolution, we slept a certain way. Waking up throughout the night is a piece of normal human physiology. The idea that we have to sleep in a consolidated block could be harmful, he says, if it makes people who wake up at night nervous as this anxiety can itself exclude sleep and is probable to seep into waking life too.” – Psychologist Greg Jacobs.

According to Russell Foster, a professor of circadian neuroscience at Oxford:

“A lot of people wake up at night and panic. I tell them that what they are having is a throwback to the bi-modal sleep pattern. But the greater part of doctors still fails to recognize that a consolidated eight-hour sleep may be not natural. Over 30% of the medical troubles that doctors are faced with stem directly or indirectly from sleep. But sleep has been unobserved in medical training and there are a small number of centers where sleep is studied.”

Before reaching for that sleeping pill, consider this.

Our natural biorhythm is controlled by exposure to darkness and light. Before the light bulb, people used to program their day according to the rising and setting of the sun. When the sun rose, humans did too. When the sun hit the horizon, they went to sleep.

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Inhale Himalayan Salt To Improve Your Sleep, Reduce Mucus And Stop Infections

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The pink Himalayan salt has countless medicinal properties since it is high in 84 minerals and trace elements. You should use it as an alternative to table salt, bath soak, body scrub, or pink Himalayan salt lamps.

It can as well be used as a salt inhaler. The salt inhalers have little salt rocks at the bottom and when to breathe in the air moisture helps to absorb the elements of salt into the lungs. It is great for allergies, asthma, congestion and colds. It is safe and also natural without any side effects.

Here are some of the benefits:

-Salt inhaler protects against harmful organisms

This salt defends us against loads of organisms and because of its substance of natural elements and minerals; it improves the immune system and offers anti-fungal, anti-microbial and antibacterial properties.

-Detoxification

Every day we breathe air rich in smog, dust, smoke, chemical pollutants and our lungs are open to the elements of stress because of the air pollution. Using this salt inhaler will purify your lungs and the surrounding air.

-It soothes sinus issues

Treatment with salt inhalation reinforces the respiratory system. Inhaling this air takes care of the respiratory issues and irritation due to smoking and air pollution.

-It prevents buildup of mucus

This remarkable salt purifies the body of the deposits of mucus from the air toxins. This inhaler will get rid of the mucus accumulation and relieve congestion.

-It improves sleep

By reducing the mucus accumulation and congestion, these salt inhalers calm a cough and snoring at nighttime and help you get the needed rest and to breathe easily.

Here is how to use these inhalers:

Stay away from plastic inhalers and use ceramic ones to put the Himalayan rocks. Put the mouthpiece in the mouth and breathe slow and deep throughout the mouth and exhale throughout the nose. Don’t add water.

The small salt ions will be without difficulty absorbed in the lungs and calm the pain and inflammation caused from numerous reasons like bronchitis, asthma, and pneumonia.

Here is a video for more information:

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STRICTLY PROHIBITED: Why You Should Never Go To Sleep With Wet Hair?

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Do you take a shower right before you go to sleep, and because of that you frequently go to bed with wet hair or even wrapped in a towel? If you answer this question with “Yes”, you should reevaluate this routine because it has a number of hostile consequences.

Sleeping with wet hair or wrapped in a towel isn’t safe at all. Even though experts have established that the myth that you will pull colds or pneumonia as a result of this is untrue, it still has very bad consequences on your health.

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1. It Causes Headache

Different from the non-REM sleep, throughout REM, sleep your body temperature increases. Because your head wrapped in a towel is as well heated and with the rise of temperature and humidity it may cause a headache.

2. It Causes Fungi

It is no secret that the pillows can be the “home” for bacteria and dust mites because they have the ability to absorb sweat, oil from your body and as well dead skin. Your wet hair will dampen the towel, and it will hand over the humidity on your pillowcase and also the pillow, which combined with heat will become a rich ground for the fungi growth.We regularly don’t have the time to take out pillows in the morning in order for to get dry, this particularly happens throughout the winter period and all of this goes in favor of growth of bacteria.

3. Makes The Hair Fragile

While sleeping with wet hair doesn’t suit your hair because in this conditions it will become fragile and effortlessly torn.

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