March 31, 2011

The Best Ways to Fall Asleep

Filed under: children,cold,cold symptoms,colds,common cold — robertprice @ 8:42 pm

best way to fall asleepNot everyone gets the best sleep every night. You’re either lying in bed for a few hours or waking up constantly during the night. Your sleeping pattern can easily be adjusted by improving eating habits, doing more physical activity, and taking naps during the day.

Your Diet

Usually, people are having small breakfasts, moderate lunches, and large dinners. Reverse that habit and you will be sleeping better! Having a large breakfast, a moderate lunch, and a light dinner will not only help you sleep better, but will give you more energy during the day. Having a large dinner before bed can cause heartburn. Moreover it is recommended that people have dinner at least 3 hours before going to bed. Avoid having caffeine after 3:00 PM. Foods and beverages that contain caffeine are sodas, teas, chocolate, and some energy bars. Also, although alcohol can cause drowsiness, it does ruin sleep patterns so it’s best try to avoid it as much as you can. Furthermore, try to consume all your beverages before dinner so you won’t be waking up in the middle of the night to go to the bathroom. If you enjoy snacking before bed, have a snack that is high in carbohydrates and has a high content of magnesium and/or is a good source of calcium. Eating foods such as apples, apricots, avocados, bananas, peaches, and nuts before bed will satisfy your needs!

Physical Activity

Although exercising does make you tired, it best to not vigorously exercise 3 hours before going to bed. After exercising, your body temperature rises which causes your body to feel uncomfortable thus, preventing sleep. Also, physical activity will stimulate your heart, brain, and muscles which is the last thing you need before going to bed. Exercising in the late afternoon or early evening has proven to be the best time to exercise since by the time you go to bed; your body temperature will have gone down. Though activities such yoga and weight lifting are good for you, cardiovascular activity promotes sleep best. Keeping your heart rate high for at least 20 minutes will help trigger sleep.

Natural Light

Your biological clock goes by darkness and light. Waking up early and getting out when the sun is out will keep your biological clock on track. Going for a walk in the morning will have a huge effect on your mood and how you sleep. Having natural light will improve your body’s sleep-wake cycle. Studies show that people who have a lack of light for long periods of time can experience a dramatic change in sleep, temperature, hormones, and mood.

Napping

A nap will become your best friend if you are sleep deprived. A nap renews your energy and alertness. Naps should be taken about 8 hours after waking up and should only be approximately 30 minutes. Many people take naps for much longer but this can cause you to wake up groggy and much more tired than before. For people who are extremely sleep deprived a nap that is 90 minutes long wouldn’t be too bad. If you nap for 90 minutes, your body has a chance to go through the sleep cycle once so you can feel energized when you awake. Not only does napping help you gain energy, but it can also help reduce heart attack risk and other heart problems. Studies were taken on men who napped occasionally and men who napped all the time. The men who napped occasionally had a reduced their risk of death by 12% more than men who did not nap. Men who had napped on a regular base reduced their risk of death by a remarkable 37%.

It is best to have a routine during the day so your body adjusts to a proper sleep-wake cycle. Have a routine before you go to bed; eat a snack, take a warm bath, or read a book. So before you try sleeping medications, try these natural ways to help you sleep better.

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January 6, 2010

7 Health Benefits of Vitamin C


Vitamin C is one of the most beneficial nutrients that can be found or easily added into your regular diet, as food s like cantaloupe, broccoli, red peppers and oranges are all extremely rich in vitamin C. The average person should consume 70 milligrams of vitamin C per day, which can easily be provided through foods rich in vitamin C, as well as vitamin C supplements.

How Vitamin C Can Help You:

1. Vitamin C is an effective natural treatment to the common cold. Cold symptoms may be lessened due to its effects as an antihistamine.

2. Vitamin C keeps gums healthy. It’s possible that vitamin C is most famous for its prevention of scurvy (blackened and swollen gums), which the European immigrants learned not long after reaching America.

3. Vitamin C helps wounds to heal. Because vitamin C is contributes to collagen production, it is directly linked to the healing process of all scratches, bumps and bruises.

4. Vitamin C has positive effects on allergy and asthma patients. As a natural antihistamine, vitamin C has been observed to combat allergy and asthma symptoms.

5. Vitamin C prevents cataracts. Vitamin C is an antioxidant, which will counteract the harmful radicals resulting from sunlight, when in the lens of the eye, preventing cataracts and blindness in old age.

6. Vitamin C prevents skin aging. By increasing vitamin C intake, skin is less likely to become dry and wrinkled, and often has better skin aging appearances.

7. Vitamin C may be a cure to premature aging. A recent study in Canada showed that mice with accelerated aging disease reversed and stopped symptoms once their vitamin C intake was increased. Though no study has been conducted in people with any age disorders, these findings demonstrate that vitamin C is an essential nutrient for people to include in their diet, especially because humans do not produce their own vitamin C, as mice do.

Vitamin C is an extremely beneficial nutrient, and if you experience weakness, lassitude, swollen gums or nosebleeds, it is possible that you have a vitamin C deficiency. That being said, too much vitamin C can be harmful to your body and may cause kidney stones or diarrhea. So eat your oranges, but keep them in moderation.

CanDrugstore.com, a Canadian Internet-based pharmacy intermediary (license #BC X23), offers low cost, long-term prescription drugs. A professionally registered pharmacist fills all Canadian prescriptions. A certified member of the Canadian International Pharmacy Association, CanDrugstore.com is ranked as one of the best Canadian pharmacies online by PharmacyChecker.com. For more information on how to order your drugs from Canada safely and securely call 1-866-444-6376 or visit http://www.candrugstore.com/– a trusted and reliable Canadian online pharmacy since 2002.

CanDrugstore.com, a Canadian Internet-based pharmacy intermediary (license #BC X23), offers low cost, long-term prescription drugs. A professionally registered pharmacist fills all Canadian prescriptions. A certified member of the Canadian International Pharmacy Association, CanDrugstore.com is ranked as one of the best Canadian pharmacies online by PharmacyChecker.com. For more information on how to order your drugs from Canada safely and securely call 1-866-444-6376 or visit http://www.candrugstore.com/- a trusted and reliable Canadian online pharmacy since 2002.