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Suggestions
For
The Sleepless
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Four Quick Suggestions
*A big thank
you to Bob Brake and his sister, Amy, for providing this information!*
#1: Stress decreases levels of melatonin, the hormone that regulates
sleep, Protein boosts melatonin production.
Sleep suggestion:
Have at least 6 oz. lean meat, chicken, fish or eggs every day.
#2: Stress robs your body of calcium, which the brain uses to
synthesize Serotonin (a chemical that helps with feelings of well-being).
Sleep suggestion:
Have 8 oz. low-fat milk or yogurt, cheese each day..
#3: The volatile oil in chamomile (apigenine) affects the same part of
the brain as anti-anxiety drugs, reducing effects of stress, as well as relaxing the
body’s muscles.
Sleep suggestion:
Drink up to three cups of chamomile tea a day, including one cup before
bed.
#4 Kava Kava contains kavalactones which target the limbic system-
(the brain’s emotional center)-without dulling the mind, like tranquilizers.
Sleep Suggestion:
Take 250 mg of Kava Kava three times a day, including one before bed.
(Consult your doctor if you are taking other medicines.) |
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Get A Massage
Did you know that a
foot massage is the quickest way to aid a good night's sleep?
"Research has demonstrated that this ancient relaxation technique has
health-promoting benefits. Several studies have demonstrated that regular massage reduces
pain, boosts immunity, and increases feelings of well-being. You don't have to break the
bank to cash in on the soothing benefits either. With a small investment in a how-to book
and some massage oils, you can share the calm with a partner or friend."
A tip from 
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Use Your Bed
For Sleep
and
Rest Only
Most people read,
watch TV, talk on the phone and sometimes eat in bed. This can be a sleep deterent. |
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Choose Soft, Quiet Music To
Play At Bedtime!
If you are one of
the many people who feel anxious around bedtime, consider playing soft music thirty
minutes before you retire. |
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Valerian Root: May Help You Sleep
"Are you
looking for an alternative to prescription sleeping pills? Valerian root may be the answer
to your dreams.
Studies have shown that valerian root extract, made from the dried roots
of the herb Valeriana officinalis, can help ease mild, short-term insomnia. Though
no one knows the exact mechanism responsible for valerian's sedating effect, it seems to
act as a depressant of the central nervous system. Valerian seems to be more effective for
inducing, rather than sustaining sleep but is considered a safe, nonaddictive alternative
to pharmaceutical sleep aids.
Valerian root contains numerous
substances that act on various structures of the nervous system.
Many of these structures, such as receptors on the surface of nerve cells, are variable
among individuals; thus, effectiveness of valerian root extract
is likely to differ among people.
The recommended adult
dosage is 150 to 300 milligrams of extract 30 to 45 minutes before going to bed."
Thanks you,
Realage.com, for yet another wonderful sleeping tip!
Here's a tip from
Gail of Cat Faeries:
CATNIP The Purrfect
Sleep Aid for People!!
Catnip is much better than valerian (which is strong and can have the opposite effect)
Catnip is a nervine, which will actually strenghten the central nervous system rather than
just knock you out like Valerian. A tablespoon of dried catnip steeped in a cup of boiling
water for about an hour will do the trick, gently. It will also make your menstrual cramps
history!
Drink the tea before bedtime, not during the day or you'll fall into a blissful sleep too
early !!! :)
- Gail Belle
One More Tip:
People who
slumber in the nude have 97% better sleep - try it!
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Wishing You Happy Slumber! |
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