Good morning, we’re coolin’ off in FLORIDA and will be down in low 40’s or high (some areas) 30’s….OK all you people in North Dakota stop cursing and remember it will be summer there sometime in August.

 

DON’T FORGET TO CHECK OUT MY STORE ABOVE

 

 

ON TO BETTER THINGS…LIKE WISHING YOU HAD SOMETHING–ONE TO KEEP YOU WARM AT NIGHT:

OUTLANDER returns in April.

 

AND LOOK AT WHAT I HAVE TO OFFER AT MY OTHER TWO STORES JUST GO TO:    https://www.pinterest.com/lindachase56829/the-dragons-lair-from-adventure-chase/

 

 

OK let’s look at a common problem today–not being able to sleep.  According to THE HEALTHY EDGE (May 2014)  “Getting a goodnight’s sleep is a problem for millions…”  just in America.

 

REASONS FOR NOT GETTING A GOOD NIGHT SLEEP INCLUDE:

Stress

Anxiety

Pain

Work (including schedule changes as well as being the cause of the first three in many cases.)

Life changes (i.e. divorce, moves and relocation, family illness etc, etc, etc)

Health problems

Issues with sleeping areas (including uncomfortable bed,  noise and other such issues)

 

Family (i.e. new baby, new spouse –getting adjusted to habits, snoring etc. and so on.

 

Working night shift that results in trying to sleep during the day

 

 

 

 

AND THE RESULTS OF LACK OF SLEEP

 

Fatigue

Mood swings

Stress

Damage to immune system

Decrease in ability to focus and stay alert

Accidents

Poor work performance

Relationship problems

and so on.

 

 

 

Today we’re going to look at  four ways we can reduce the basic inability to sleep—

 

 

 

MANAGING STRESS

A big factor in keeping you from getting to sleep and waking mid-way through the sleep cycle there’s that’s a simple things that you can do to help with this.

You could try body relaxation techniques  MedMD  (http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot)  Recommends meditation to relax your over taxed mind.    “It’s simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting — out loud or silently — a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds”

There’s also Yoga an breathing exercises.

Not good at meditation–I’m not then what else you can do.

And how about this for an original idea:  Figure out what is causing the stress.  If it’s medical seek treatment

If its psychological you may need a therapist, counselor or support group (UNITED HEALTHCARE–TAKING CARE/Jacobs, MD)

 

The Healthy Edge also recommends B vitamins supplement to support; nerve health.

 

 

 

 

 

CREATING COMFORT

Warm Baths are recommended to sooth body and mind.  Unfortunately if you’re like me it isn’t available.

Warm compresses to the  HEAD (Using Wormwood, lavender, balm or chamomile) is recommended by HERBAL MEDICINE

Treat Medic al conditions like GERDS which often interrupt your sleep (GOOD NIGHT/Breus, Ph.D.)

A bedroom (extreme according to Dr. Breus) make over may be in order this would include:  1,  Shutting out the rest of the world

2.  Making the room dark enough to sleep in which might include wearing eye shades.

3.  Making the room calming, relaxing and sleep promoting with proper décor–what calms you–but avoid making it too bright.

4.  Keeping the room tidy. 

5.  Avoid noise–like having the TV on when you sleep

6.  An alarm clock without a lighted face

7.  Have a comfortable temperature

8.  And get some good durable, low lint , and comfortable sheets.

9.   Change pillows on a regular basis to avoid lumpy, dirty ones.

10.  Get the proper mattress for you

 

The Healthy Edge recommends using herbal remedies to soothe any muscle pains prior to sleep,

 

 

 

 

 

Try MELATONIN.  “Melatonin has…sleep-inducing…effects in humans.  According to THE PEOPLE’S PHARMACY/Graedon & Graedon, Ph.D.) they do not recommend it be used with herbals like kava-kava or valerian and not to combine it with antidepressant prescription drugs especially.  However I do note that this is a  book written in 2001 and this apparently has  changed as I know there are multiple over the counter preparations now with herbals and Melatonin in the same preparation.
Melatonin is a naturally body product with production declining in most of us after 40 and it has been associated in sleeping problems often seen with older age. 

 

 

 

 

and Herbals

There’s many herbal teas available both in conventional groceries or health food stores.  Look for ones that include one or more of these:

Kava-kava

Chamomile

Verbena

Oat straw

Passion Flower

Rose hips

Spearmint

Valerian

Hawthorn

Lemon Vebena

to name a few—you can also purchase capsules with some (probably not all) of the above in them for a less involved herbal end of the day relaxation.  (HERBAL TEAS/Brown)  Additional suggestions from HERBAL MEDICINE (Buchman) include sage, skullcap, and bruised cloves as well as linden.   It also mentions that  to use honey with them  as it can help prevent the need for frequent bathroom visits during the night. 

 

The Healthy Edge recommends Valerian “has been shown in studies to help improve quality sleep, reduce the length of time it takes to fall asleep and reduces the number of awakenings during the night. (can use alone or with other herbs as mentioned above)

 

 

 

If you have trouble sleeping on a chronic basis I would urge you to get a complete check-up and possible work up by your family doctor,  before deciding to treat your insomnia on your own.  Remember serious or potentially serious health issue could well be causing your sleep issues.   So always rule out these issue first.

 

 

AND JUST FOR FUN:   CHECK OUT  THE TRIOLOGY OF ARTHUR I’m WORKING ON AT https://www.pinterest.com/lindachase56829/my-novels/

 

Think in the morning. Act in the noon. Eat in the evening. Sleep in the night.      William Blake