Author Archives: AdamMason

6 Foods To Help You Sleep Better

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Almost everyone struggles to get the sleep at some point. But, according to the National Sleep Foundation, nearly 25% of us are having trouble getting the sleep we need almost every night.

Because of this, we have become reliant on sleep aids. Filling more than 60 million prescriptions for sleep medication in 2012, up from 47 million in 2006.  It is easy to understand why so many of us are looking for alternative treatment options and natural remedies.

Here are 6 foods that can help you get a better nights sleep, without resorting to prescription drugs.

1. Bananas

Bananas are high in potassium, which help with cramps. But, bananas also have high levels of magnesium which is important for muscle relaxation. This can lead to deeper sleep and waking feeling refreshed.

Try making homemade banana milk. The casein in the milk will provide your body with protein throughout the night.

2. Herbal tea

Many of the herbal medicines in natural sleeping aides can be taken as a tea. The easiest to find is chamomile tea. Which has been used to treat sleeping disorders for a great many years. Also, look for valerian, lavender, and mint teas.

Make sure the teas you find don’t contain black tea or green tea as those are stimulants and they will keep you up.

3. Pumpkin seeds

Pumpkin seeds are a great source of magnesium. Magnesium helps your muscles relax, an important factor for getting better sleep. Get some raw seeds and roast them in a pan without oil for a nice quick snack before bed.

4. Salmon

The omega-3 fatty acids in fish can help relieve stress. Thus helping you relax. Salmon also contains vitamin B6, which helps boost the sleep hormone melatonin. The hormone melatonin regulates your sleep-wake cycle (circadian rhythm).

5. Cherries

Tart cherries are one of the few natural sources of the sleep hormone melatonin. Look for tart cherry juice to get the quickest results before bed. Fresh cherries can also have this effect.

If the seasonal fruit is not available, then just snack on some dried cherries between meals.

6. Sweet potatoes

Sweet potatoes are high in potassium, a mineral with muscle-relaxing properties that could make it easier for you to get to sleep. Eating a sweet potato on a daily basis has been shown to lead to better sleep.

It is important to note that the majority of nutrients are found in the skin of the potato. 

If you find that these foods are just not working for you. You may want to look at a sleep aid in order to get that good night’s sleep.

Click here to check out my review of Melatrol the nighttime sleep aid.

 

 

 

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Reasons You’re Not Staying Asleep

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There are many reasons that you could be waking up in the middle of the night. There are a few things that you could try that may help you solve your sleeping issues.

The most common interruption is bathroom runs. This could be a medical issue, but it could also be the times you are drinking. If you are drinking a liter of water right before you go to sleep, it would be easy to fix that issue.

But, you are more than likely not doing that. You should try to limit the fluids you take in at least 2-hours before bed.

help sleeping at nightYou should also look at the kinds of drink you are taking in. Alcohol keeps your body from hitting the needed sleep stages through the night. So, you are going to wake up tired and groggy no matter how many hours you get.

Caffeine sticks with you much longer that you would think. Try to get your caffeine in before 2pm to allow your body time to process it. Cutting caffeine early will result in less tossing and turning, and you may actually shut your eyes sooner.

You could also approach your sleep problem in an other way. Through exercise. Do some strenuous exercise to tire yourself out. If you have been away from activity for a while, a quick 7-minute workout can be enough to tire your body out.

Another thing to try is a super strenuous bout of activity right before hitting the pillow. If you are going to do this, you need to really push yourself. If you do a nice easy workout you could run the risk of reenergizing yourself instead of wearing yourself out.

Finally there is the way you turn in for the night. Try to give yourself at least an hour where you are getting ready for bed. Change into some sleeping clothes, brush your teeth, read a book, sit peacefully. Find things that work for you.

During this hour avoid electronics, TV’s, computers, cell phones. These items are not going to wind you down. The light from these devices mimics light from the Sun and signals the brain to wake the body. You don’t want that.

Try these simple home remedies before you turn to sleeping aids. You don’t want to take a sleeping pill that you may rely on when limiting caffeine or a bout of exercise would have fixed it.

Now, if you are already up to speed with these techniques you may need more help. If you need more than a simple fix, check out this post on the 7 top sleeping aids.

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Reasons You’re Not Falling Asleep

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Laying in bed is the worst when you are not sleeping. Staring at the ceiling or watching the clock cycle through the numbers, or sitting up to calm the turning in your stomach.

If this is you, there are a few things you can do to get a better nights sleep.

Stop sleeping through the weekend

One of the first things that we overlook when evaluating our sleep is how much our bodies crave routine. So on the weekend when you decide to sleep past your normal 6am alarm, you are messing with your bodies circadian rhythm.

If you want better sleep, you are going to have to make sacrifices. Like lazy weekends. It may be odd the first couple weekends, but you will see a change in your weekly sleep.

Choose your dinner wisely

I am sure you have laid in bed and thought:

“I should have skipped that last piece of pizza.”

Or, something very similar to that.

Fatty foods, like the bacon cheeseburger at the local burger joint, take a great amount of resources to digest. So, your body is trying to process that fatty goodness instead of winding down to rest.

High protein foods promote less of the amino acid which is a precursor to the calming hormone serotonin. This means that your body is going to produce less of the sleeping hormone while you are processing the foods.

And if you have any sort of acid reflux, I don’t need to tell you to keep clear of the spicy and acidic foods. Yeah I’m looking at you pepperoni pizza.

Now this is not to say avoid these foods forever (I couldn’t live if I could never have a good steak again). If you are going to eat these kinds of foods make sure you give your body enough time to process it. Don’t order the porterhouse at 10pm when you are set to sleep at 11pm.

Limit your caffeine

Caffeine is a pretty wild thing. I am not going to go on this rant about how you need to eliminate all sources of caffeine from your life. I know how helpful caffeine can be during a graveyard shift.

Caffeine has a half life. That means that the amount of caffeine left in your system is halved after processing. The normal processing time for caffeine is about 6 hours. So, 200mg of caffeine at 6am means there will still be 100mg of caffeine in your system at lunchtime. If that remains your only source of caffeine, you will have 50mg of caffeine at 6pm.

So, that means that you could be compounding the amount of caffeine in your system each day, and then we build a resistance to it. So, you require more and you keep jolting your system with caffeine and it never goes away (maybe a little rant).

Evaluate you bed conditions

Does fido kick you at night? Does your bed mate snore? Do you absolutely hate your stupid scratchy sheets, or that waste of money mattress?

It may be time for your dog to sleep in her own bed, or get a mattress to allow for kicking room, if that is out of the question.

The worst thing I did was sleep on a mattress that I hated for years because I spent a small fortune on it. Do yourself a favor and really test out that prospective mattress. Or, take advantage of that mattress companies 90-day warranty. If you’re hurting or tossing because of your mattress, change it.

Change the temperature

I never expected this, but the ideal sleeping temperature is 60-67 degrees Fahrenheit. This can be difficult for some to hit, but get as close as you can.

The longer you put up with these issues the worse off you are going to be. Like with me, I dreaded laying in bed because my mattress was so uncomfortable. I had so much stress that getting to bed was nearly impossible. Once I got rid of that mess of springs and embroidered fluff I was able to get a better nights sleep.

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Tips On How To Sleep Through The Night

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Are you tossing and turning in bed? Or, are you getting up every hour to relive yourself? Or, do you stare at the ceiling or the clock wishing you could just close your eyes and sleep?

In this study from the CDC, more than 25% of us are not getting enough sleep each night.

Insufficient Sleep Is a Public Health Problem

Hopefully, your issues can be addressed with small changes to your lifestyle. Simple little changes that can help you stay in bed and get a good nights sleep.

Some changes like these:

Drink smart

help sleeping at nightThe things you drink during the day could be impacting your sleep significantly. How much caffeine do you consume each day?

Did you know that caffeines effects generally last 4-6 hours? So, that espresso after dinner may have a greater impact than you thought.

Try to limit the amount of liquid you consume at least 2-hours before you turn in. This will lessen the chances of bathroom breaks in the middle of the night.

Work up a sweat

Sleep and exercise are the miracle drugs for us humans. Get regular exercise to get your body working more efficiently. And, to tire you out for the night to come.

A bout of exercise in the evening may rejuvenate you and keep you up, so it best to get your workout done in the morning or the afternoon. That is unless you push yourself in the evening so hard that you are too tired to do anything else but sleep.

Wind down

Train your mind and body to prepare for sleep. This could be a bout of yoga or relaxing stretches, a nice warm bath, a cup of chamomile tea, or whatever else you can do each night to signal your mind and body that it is time to wind down.

If you find yourself laying in bed still waiting for sleep to come, get up and do something relaxing until you get tired. Don’t lay in bed for more than 20 minutes waiting to fall asleep. Read a book or do some stretches, but do not grab your electronic devices. They give off a light that helps signal the brain that it is morning time.

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What Sleeping Pill is Right For You?

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When looking at sleeping pills the options can be dizzying. Go to a CVS or Walgreens and there are dozens of options that promise you a good nights sleep, but how can you make the right choice without buying every remedy on the shelves.

There are generally three routes you can take when looking at sleeping pills:

  1. Prescription sleeping pills
  2. Over-the-counter (OTC) sleeping pills
  3. Natural sleeping pills

Prescription sleeping pills

Prescription sleeping pillsIf you are a heavy insomniac or you have another serious sleep condition, this may be the best route to take. You and your Doctor can discuss and find the right sort of medication for your condition.

On the other hand, if you have not been diagnosed with a serious sleeping condition, your Doctor may not agree that prescription sleeping aids are right for you.

Some things to pay attention to when discussing the medications available to you; are how each sleeping tablet is going to make you fall sleep. I have listed the most common solutions below.

Gamma-aminobutyric acid (GABA) medications

  • GABA medications work by targeting receptors in the brain, which help control your level of alertness or relaxation.
  • They’re more rapid in onset, more selective in their action, and less prone to side effects.
  • In most people, selective GABA medicines are metabolized completely before morning.

Sleep-wake cycle modifiers: Ramelteon (Rozerem)

  • Ramelteon acts directly on the body’s sleep-wake cycle, or circadian rhythm.
  • Ramelteon also does not seem to have any potential for abuse.
  • Ramelteon binds specifically to melatonin receptors in this “circadian clock” area of the brain, promoting sleep.

Benzodiazepines

  • Benzodiazepines are a type of medication known as anxiolytics or tranquilizers.
  • People who take benzodiazepines regularly may develop tolerance, or even a physical dependence on the drug.
  • Benzodiazepines have a relatively high potential for abuse.

OTC sleeping pills

OTC sleeping pillsThese are the most common sleep aids found in large department stores and drug stores. All OTC sleeping tablets rely on sedatives. There may be other ingredients that may assist in sleep but the main sleep inducer is antihistamine.

This is good when you know that you can be in bed for at least 8 hours as the effects tend to stick around in the body. It is possible to build a tolerance to OTC sleep aids. So if you find that you need to increase the dosage to sleep, that is a good sign that it is time to stop taking that medication.

Antihistamine

  • The active ingredient in Benadryl
  • An over the counter medicine that treats allergy symptoms, which has a side effect of drowsiness.
  • Can cause drowsiness in the morning.

Natural sleeping pills

Natural sleep aids are not going to knock you out like some of the over-the-counter or prescription sleeping pills. But, a natural sleep aid will not stick with you after sleep.

Being that they are marketed as herbs and supplements, they are not regulated by the FDA. So do you research and read reviews about the natural sleep aid you are looking to use.

The more popular and better researched ingredients to look for are:

Valerian

  • Valerian is a sedating herb that has been used since the second century A.D. to treat insomnia and anxiety.
  • Valerian is believed to work by increasing brain levels of the calming chemical GABA.
  • Is generally considered to be safe and non-habit forming.
  • Works best when taken daily for two or more weeks.

Melatonin

  • Melatonin is a naturally occurring hormone that increases at night.
  • It is triggered by darkness and its levels remain elevated throughout the night until suppressed by the light of morning.
  • Although melatonin does not appear to be particularly effective for treating most sleep disorders, it can help sleep problems caused by jet lag and shift work.

I hope that this guide brings a little light to your search for the right sleeping pill.

Please note that many of these sleeping pills may market themselves as long term solutions, using spelling pills as a long term solution is not advised.

It would be a better idea to make a change to your lifestyle to fix your sleeping problem.

If you would like help changing your lifestyle check out this article on how to get a better nights sleep. 

I used to sleep during the day for work, and the one sleep aid that worked for me was Melatrol.

Check out this article for my review of Melatrol the natural sleep aid.

 

Red Pill/Blue Pill | by tom_bullock

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why do i feel sleepy all the time

Are You Feeling Tired All the Time? 4 Tips to Get Better Sleep

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Are you feeling tired all the time?

You’er not alone, A study from 2015 found that 38% of Americans say that they’re poorly rested four or more days a week. The study says that people are just not getting enough sleep.

Is that true for you?

How much sleep do you get each night?

The recommended amount of sleep is 7-8 hours. If you are one of the few adults who actually allocate 7-8 hours of sleep time but you are still feeling tired all the time, there may be something more at play and you should talk with your doctor about getting a sleep study done.

But more than likely, there is something impacting your life that is stealing those precious sleep hours from you.

Here are a few things that you can do to help you get a better nights sleep, and banish that tired feeling once and for all.

 

1. Prioritise a Good Night’s Sleep

feeling tired all the time

We need sleep to function properly. If you are not allowing yourself to lay down for at least 7-hours and you are feeling tired, you need to schedule it into your day. Treat it like an important meeting, no flex on this one.

You may need to alter your  habits before you turn in for the day. The things you do before bed and the things you consume before bed can affect the depth of sleep you reach in the night.

Check out the post for natural sleep tips.

2. Reduce Stress

Stress is a big killer of good sleep, plus stress puts the hurt on us in many other facets of our lives. If you don’t have a way to combat stress, find one now. Typical stress management techniques include yoga, meditation, and deep breathing. You may need to alter you commitments, and learn to not over-commit.

3. Put Back What You Give Out

A good way to feel worn out and resentful is to give and give to everyone around you, but never stopping and giving to yourself. Start a self-care activity. Do something for yourself at least once a week. Get a massage, walk among the trees, join a painting or cooking class. Do something for you.

4. Eat Clean

i feel tired all the timeQuick meals on-the-go are great when you are in a rush, but they are not that great for your health. Pack healthy snacks like veggie sticks, fruits, or nuts. Do your best to reduce sugary and processed foods.

Hopefully these tips will help you from feeling tired all the time, and give you a better nights sleep.

If you feel like you need something extra to help you get a good nights sleep,

Check out this post on the 7 top sleeping aids.

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The Top 7 Anti-Snoring Devices

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Natural home remedies work wonders for light snorers. But sometimes hydration, position, and new sheets are just not enough to stifle a really loud snorer. That is when an anti-snoring aid is a great option.

There are many different reasons that a person snores, and there are many options to help stop the snoring. I have compiled a list of 7 anti-snoring devices that have a great track record of success. Find the one that will work best for you.

Breathe Right nasal strips

Breathe Right Nasal Strips gently open your nasal passages helping you to breathe better by providing temporary relief from nasal congestion and stuffiness which can be caused by colds and allergies. Each nasal strip consists of flexible “spring-like” bands that when placed correctly across the nose, gently opens the nasal passages to make breathing easier.

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SnoreCare anti-snoring vents

Anti-snoring deviceThere is nothing like your own bed, and being banished to the sofa is only going to contribute to your poor quality of sleep. Many snore aids can be obtrusive and cumbersome, still affecting the comfort of your sleep, that’s why the SnoreCare Anti snoring aid is developed to be the most discrete, easy fit snore stopper yet, which will allow you and your partner to regain a peaceful nights sleep.

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SnoreZip Stop Snoring Spray

SnoreZip is an oral spray that stops snoring by reducing the build-up of mucus in the nose and throat. SnoreZip is made from all natural ingredients and has a pleasant minty taste.

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Serenity Sleep Aid Custom Night Mouth Guard

anti snoring mouth guardThese simple devices are designed to eliminate grinding and improve sleep can be made custom fit to your bite right in your own home and only take a few moments to prepare. Though marketed as a bruxism aid, a quick browse through the reviews shows many people reporting success in combating snoring.

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My Snoring Solution Anti Snoring Jaw Strap

stop snoring jaw strap

Snoring research has shown that a jaw supporter, keeping the lower jaw in an upward/forward position increases the three dimensional space in the airway, reduces air velocity and soft tissue vibration. This action eliminates or substantially reduces snoring.

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InteVision Foam Wedge Bed Pillow

stop snoring bed riserThis pillow provides a comfortable, gradual slope and uses gravity to keep reflux down and airways open. Furthermore, this new and improved version has incorporated built-in channels between the top memory foam layer and the base foam to enhance air circulation.

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Celliant Sleep Therapeutic Wellness Anti Snore Memory Foam Pillow

stop snoring pillowThe Celliant anti-snore pillow helps snoring that occurs due to the sleep posture. Common causes of snoring Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring. Even if you’re not overweight in general, carrying excess weight just around your neck or throat can cause snoring.

==> Read more

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Stop Snoring With These 5 Natural Home Solutions

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There is nothing to be embarrassed about, 45% of normal adults snore at least occasionally. But snoring is more than joke fodder, it can be serious business.

home remedies for snoringIf it’s your spouse who is the snorer you know how difficult a good nights sleep can be once the snoring starts. This could lead to sleeping in separate bedrooms.

There are many products available that help people control snoring, but some are quite invasive, and require the snoring person to wear something or take pills or chemical blends everyday.

Before you start buying every stop snoring product, try these natural solutions and lifestyle changes, which may help stop the snoring.

Natural solutions to curb your snoring

  1. Change in sleep position
  2. Lose Weight
  3. Stay away from alcohol and cigarette smoke
  4. Change your bed sheets often, if needed change your pillows and mattress
  5. Keep hydrated. Drink lots of water and take a hot shower before bed

If even after following these home remedies you find yourself snoring, you may want to look into an anti-snoring device.

==> Click here to see the top 7 anti-snoring devices

If you want to try an all-natural stop snoring oral spray check out this review:

==> The All Natural Snoring Spray – SnoreZip – My Review

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