August 1, 2015

5 Tips to Cure Insomnia by Tonight

Filed under: insomnia,sleep hygiene — Tags: , — robertprice @ 9:00 am

Insomnia Sleepless

Few things in life are as stressful as climbing into bed, exhausted and finding that (surprise!) you just can’t catch those elusive Zzz’s. Even one night of inadequate rest can trigger health issues like migraines or a spike in blood pressure, but when this process is repeated night after night, the resulting flood of stress hormone cortisol can devastate your mind, body and mood. If you find yourself lying awake in the dark too often, try these tips that will have you kicking insomnia out of your bed and enjoying the best sleep of your life.

1.  Don’t Take Insomnia Lying Down

As tempting as it may be to close your eyes and attempt to will yourself to sleep, resist. If you’re still wide-eyed and alert 20 minutes after switching off the lights, get back up.

It’s important that your mind links being in bed with being fast asleep so if you aren’t, try taking a leisurely stroll in the hallway or reading in the living room. Return to bed only when you’re struggling to keep your eyes open.

2. Check Your Daily Habits

Do you find yourself guzzling mugs of coffee or taking daytime naps in order to deal with the fatigue of sleepless nights? These same coping methods can feed into your insomnia, making it increasingly harder to get the sleep you crave and keeping you locked in a vicious cycle.

Instead, use fresh air and protein-rich meals to manage daytime fatigue and allow exhaustion to gradually build until a restful night’s sleep comes naturally.

3. Nix that Nightcap

There’s no denying that alcohol can make you drowsy, but it can also make the REM stage of sleep (where real rest and rejuvenation takes place) virtually unreachable. Alcohol is a deep-sleep disruptor so while that nightcap may help you drift away, you’ll still wake up unsatisfied. If you’re looking for a relaxing drink to set the stage for better sleep, reach for a cup of chamomile tea for its reported calming, anxiety-banishing properties.

4. Warm Up & Cool Down

Try a warm bath followed by a cool sleep environment. This mimics the body’s natural drop in core temperature while sleeping, so shrug off those extra covers for deep, rejuvenating sleep.

5. Embrace Your Nature

Reclaim your body’s intrinsic circadian rhythm and use night and day to reset your inner clock.  Woke up groggy and under rested again? Bask in the early morning sunlight! While it may seem counter intuitive and leave you blinking in momentary pain, a flood of bright natural light is the first step in triggering processes that ensure a quality night’s sleep. Once your body understands that it’s daytime, production of the sleep-inducing hormone melatonin will drop.

In the evening, allow your home environment to mirror the gradual darkening of the day by dimming lights and eliminate sleep-disrupting blue light sources like computer and tablet screens. Before you know it, an increase in melatonin will leave you heavy-lidded and nodding off into the deep, peaceful sleep of your dreams.

 

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October 28, 2011

Sleep is Your Best Friend

Filed under: sleep — Tags: , , , — robertprice @ 5:39 pm

You’re getting sleepy. Your eyes are getting heavy. You’re falling deeper into sleep … and all of a sudden you’re awake and alert!  Has this ever happened to you?  If so, don’t worry; you are not alone. An estimated 3.3 million Canadians age 15 or older reported having sleep problems, while according to the Canadian Community Health Survey, 18% averaged less than 5 hours of sleep a night. Dr. Phyllis Zee and Fred Turek of Northwestern University Feinberg School of Medicine in Chicago write, “the theme that emerges throughout this issue is that sleep serves as an indicator of health and quality of life.” Experts say that the amount of sleep required varies from person to person however, an adult should sleep for 7 hours each night while a child or adolescent requires 9 to 10 hours of sleep.

Sleep is very important as it helps your brain commit new information. Studies show that those who slept after learning new information did better on tests compared to those that did not.

Sleep also affects your metabolism and weight. In 2004, a study conducted by researchers at the University of Chicago found that sleep loss reduced the body’s ability to regulate hormones that controlled hunger. This meant that many people who had a lack of sleep had an increase in appetite.  Their food choices started drifting towards high carbohydrate foods. Another study presented by the American Academy of Sleep Medicine found that those who had a lack of sleep were less likely to cook their own food, and more likely to dine at a fast-food outlet or restaurant, or even order take out. This affected many people, causing them to rapidly gain weight.

Many people reported that they experience mood swings quite often due to lack of sleep. They felt impatient, irritable, or unable to concentrate. This is very typical in those that slept less than seven hours.

If you’re looking for treatment for sleep insomnia, try consulting your doctor to see what medications would work best for you. Experts suggest that sleeping pills for insomnia should be used only for temporary sleep relief problems, however, consult your physician to see if the medication is right for you.

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.