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Overcoming Insomnia – How to Establish Good Sleep Patterns

 Do you stay awake all night and sleep all day? Do you lie around all the time but never get rested? Do you have trouble getting to sleep? Are you able to get to sleep, but wake up frequently throughout the night? Do you believe you are sleeping long enough, but you still wake up tired?

14 Natural Ways to Fight Insomnia and Promote a Better Night's Sleep

We are continually stressed and running short on time and it would seem logical that after running around all day we would have no trouble getting to sleep at night. But that is not the case. Many of us are finding it increasingly difficult to get to sleep at night. To further complicate matters, we tend to depend upon caffeine, cigarettes and sugar as a substitute for what only a good night’s sleep can provide. Sleep patterns, thinking processes and mood are intimately related. Sleep deprivation makes us irritable, unable to think clearly and depressed. Many of us become so desperate to get a good night’s sleep that we resort to medications, but are they really necessary? Perhaps the best medicine of all is to start really listening to your body instead of working against it.

How to Establish Good Sleep Patterns

1. Establish a sleep schedule.
Calculate a bedtime that will allow you to get this many hours and wake up at a reasonable hour (for example, when you need to get ready for work). Determine the number of hours you need to feel rested. Don’t worry if you don’t fit into the “norm” of eight hours. A good guideline to start with is how many hours you sleep when you “sleep in” on the weekends. The first day, wake yourself at the time you would like to be your usual waking time, whether you are rested or not.

2. Exercise.
With many of us working in offices all day, we never actually do enough physical labor to tire our bodies so they can get a good sound night’s sleep. A good hard work out will make you tired a few hours later. Admittedly, most people find it easier to fit a workout into their morning schedule and be consistent about it. But if you can manage to workout a few hours before bedtime, it may help “wear you out” and make you tired. Weight lifting and swimming, or a really tough cardio workout can be great for inducing sleepiness afterwards. If you belong to a gym, indulge in a few minutes of sauna time after your workout. This will warm up and relax your muscles and further relax you and prepare you to rest.

3. Establish a bedtime ritual.
A couple of hours before bedtime begin to allow you to wind down. A regular evening ritual can help you relax and will signal your body that it’s time to rest. (By the way, this works great with small children too.)

4. Avoid naps.
Do not take a nap during the day, no matter how tired you get. This only makes it harder to get a good night’s sleep at night. It may also offset your nightly routine and sleep schedule since you won’t get tired until much later.

5. Avoid caffeine.
Limit your intake of caffeine. Do not consume any caffeine after mid-afternoon. Its effects can take hours to wear off. You will eventually find that you are getting enough rest and don’t need an extra boost in the morning to wake up.

6. Try natural sleep aids.
Melatonin supplements taken near bedtime help the body fall asleep. Melatonin is a naturally occurring hormone associated with the sleep cycle. Your body starts to produce it when the sun goes down to signal the system that it’s time to sleep. As we age we produce less and less melatonin. Melatonin supplements work best if you take them about 30 minutes before you want to go to sleep, then lie down in a dark room to replicate the natural processes. If you continue to move around in a lighted room they will not be as effective. Melatonin can be purchased rather inexpensively over the counter at most pharmacies.

Kava Kava, Valerian or chamomile tea produce calming effects. A hot bath or a massage is great for warming and relaxing the muscles. This can be particularly helpful for someone who can’t sleep due to stress or anxiety.

7. Avoid sleeping pills.
Avoid artificial sleep medications, tranquilizers, or alcohol. Although you may fall asleep, your sleep will not be gentle and natural. You will feel groggy in the morning. Many of these aids produce only light sleep, not the deep, RAM sleep that we need in order for our bodies to repair themselves and to feel rested in the morning. Most tranquilizers and alcohol have a tolerance effect — it takes more and more of the chemical to get the same effect.

8. Get up.
If you are unable to get to sleep, get up and do something else until you become tired. Lying in the bed tossing and turning just frustrates you further and reinforces that the bed is for tossing and turning instead of sleeping. If you are troubled by racing thoughts that just won’t stop, get up and do something to keep you occupied until the thoughts subside. They’ll pass much more quickly if you don’t lie in bed worrying about worrying, or worrying about not getting enough sleep.

9. Only use the bedroom for sleep.
Try to do other activities in another area of the house so your body learns that the bed is for sleeping and nothing else.

10. Practice yoga, meditation and other quiet practices.
Yoga not only calms the mind, but exercises the body so both are ready for a good night’s sleep. Meditation also quiets the mind and slows it down, preparing it for sleep.

11. Try to sleep with the sun.
When the sun goes down, so should you. When the sun comes up, so should you. Read #6 above for more information about Melatonin production. Your body was made to rise and sleep with the movement of the sun. If you are staying out all night then sleeping until noon to compensate, this may be disturbing nature’s sleep rhythms. (This is why they pay extra for working the graveyard shift. They know how hard it is on you.) This is also another reason to maintain the same sleep pattern on the weekends.

12. Use sound.
Sounds strongly affect mood. Soothing music or natural sounds of rain or rhythmic ocean waves can quiet your mind and signal to your body that it is time to sleep. White noise can also be used to drown out street noises, the neighbors, the dripping faucet and other distractions that can annoy or irritate your mind. You don’t have to buy a white noise machine. Turning on a fan, vent or other humming noise can sometimes do the trick.

13. Make sure the bedroom is dark.
Use draperies or curtains which darken the room. This further communicates to the body that melatonin production should increase in preparation for sleep.

14. Avoid graphic movies, television shows or video games just before going to bed.
If nightmares are a problem, check what you are watching. Computer programmers have an acronym, GIGO, which means “Garbage In, Garbage Out”. I once had a client who was experiencing nightmares every night. We eventually determined that she was watching horror flicks every night before bed. When the horror flicks stopped, so did the nightmares.

Tips:

1. Don’t despair if you have to go sleepy for a couple of days to get back on track. For most people, these steps will work if followed faithfully.

2. Keep a regular schedule, even on weekends. If you do, every day will feel as glorious as “sleeping in” on the weekends.

3. If keeping a regular sleep schedule is not working for you, consult an expert for further assistance. Certain sleep disorders, such as sleep apnea, have been associated with depression.

Kellen Von Houser submitted this article through Intent.com , a premier wellness site and supportive social network where like-minded individuals can connect and support each others’ intentions.

Link:
http://www.mtmweb.biz/blog/2013/overcoming-insomnia-how-to-establish-good-sleep-patterns/

Better TV Shows Means Better Kids All Around

Television, once touted as “the ideal babysitter,” often gets a bad name from parents and healthcare professionals alike due to the fact that so much of what’s on TV can be corruptive to kids.

From overly violent programs to excessive commercials, there’s a lot going on inside the world of the TV that may cause parents demand that kids turn it off. While too much TV certainly is not healthy, as it causes kids to remain inactive while they watch, studies show that when it comes to kids’ television programs, sometimes, “turn the channel” may be a better solution than “turn it off.”

Some shows certainly do prove damaging to children’s minds, but when the right program is selected for the proper age group, healthy TV shows can boost kids’ vocabulary, problem-solving skills, and even reduce anger and aggressive behavior. Kids who tune into positive shows, like Sesame Street, demonstrate not only heightened academic capabilities when they enter into school, but also better people skills and positive conflict resolution.

The following info graphic takes a look at how better TV can help grow young ones into better kids, and why the right TV shows, in moderation, can make all the difference.

The Source of this information was posted with permission from EducationNews.org

Link:
http://mtmweb.biz/blog/2013/better-tv-shows-means-better-kids-all-around/

Drugs Sold At Sky-High Prices Causing Problems in Healthcare

The health-care industry might have its hands full with sorting out the new health-care reform, but it is also fighting a battle on another front: a record drug shortage.

Providers face a massive drug shortage, which has led to price gouging on some medications needed to treat critically-ill patients. The shortage is occurring for several reasons, according to Premier Healthcare Alliance, including the consolidation of prescription drug manufacturers, issues with safety in manufacturing and interruptions of supply in the ingredients used to produce drugs. Another cause is that manufacturers have ceased production on drugs that generate little or no profit, including generics.

In response, doctors and hospitals are getting offers from what is called the “gray market” to obtain necessary medications, which experts say are a major health risk to hospitals and patients alike.

In the gray market for prescription drugs, the markup is a whopping 650%, according to a recent study from Premier. Often, drugs on this market are stolen or unsafe for users, according to experts.

The analysis revealed 96% of the drugs being peddled in unsolicited sales offers made by gray market vendors were at least double their normal market price. An additional 45% were at least 10X their normal price and 27% were at least 20X their normal price.

Drugs necessary to treat critically-ill patients with cancer, brain and heart spasms and those undergoing surgery were marked up even higher. The study found chemotherapy medicines to treat leukemia and non-Hodgkin’s lymphoma spiked 3,980% and 3,170% for medications to help cancer patients retain bone marrow. Prices soared 3,161% for sedation medications for surgery, 2,979% for medicines to dilate veins and prevent brain or heart spasms and 2,642% for medicines to prevent damage during a heart attack, according to the study.

Premier collected 1,745 unsolicited gray market sales offers from April through May 2011. From these offers, 636 that contained price and proper drug identification information were analyzed.

Dr. Mitchell Brooks, an orthopedic surgeon in Dallas, says it is unclear where and how these drugs are being obtained, and what’s worse, he doesn’t see the trend slowing down anytime soon. Brooks, who was not involved with the study, blamed the drug shortage on drug manufacturers cutting production on drugs that don’t bring in as much profit as others.

“Some of the drugs in shortage have been out for quite some time, so their profit margin is not as great as other drugs,” he says. “There is no incentive to produce them in large numbers.”

Doctors have little say in the matter, according to Brooks, and have been forced to cater to the shortage. For example, patients with thyroid cancer can receive medication to counteract the effects of radioactive iodine, however only those with the most severe cases can undergo this treatment in hospital triages.

“It’s dependent upon drug companies,” he says. “Manufacturers have to manufacture what is in demand.”

For patients, Brooks recommends getting educated on the issue and only taking drugs that come from refutable sources and that are sealed.

“If it’s too good to be true, it generally is,” he says, regarding low prices on meds. “If it’s not sealed, I wouldn’t buy it—that is common sense.”

Link:
http://www.mtmweb.biz/blog/2011/drugs-sold-at-sky-high-prices-causing-problems-in-healthcare/

Using a Dermatology Specialists in Cosmetic Dermatology and Laser Dermatology

If you are looking for a truly revolutionary approach to improving the appearance of your skin, then consider Cosmetic Dermatology and Laser Dermatology. Dermatology Specialists can treat sun damage, scars and aging spots with laser dermatology techniques. These treatments send tiny laser rays to the problem areas, penetrating deep into the skin to stimulate the body’s own healing mechanisms. With time, new collagen will form, giving you a younger, healthier appearance.

Laser dermatology can do wonders, giving you younger, healthier looking skin.

Dermatology Specialists use a variety of laser devices:

1. The Fraxel re:store laser is a non-abrasive device that works on deep skin layers. It improves skin on the face, neck, hands and chest. Wrinkles, sun damage, melisma and scarring from acne will disappear with the use of this laser therapy. All skin types can use the Fraxel re:store laser with noticeable results in a series of three to six treatments. Redness and mild swelling may appear but vanish within a few days.

2. Another Cosmetic Dermatology treatment is the Intense Pulsed Light (IPL) treatment. It is a series of non-invasive laser dermatology treatments that deliver short, gentle pulses to reduce color imperfections in the skin such as vascularity and pigmentation. Your overall skin tone and texture will be improved, giving you a more youthful appearance.

3. Photofacials are ideal for those who need quick skin repair or appearance maintenance. Photofacial treatments are gentle and safe with less downtime between appointments.

4. Q-switched Alexandrite (AlexTriVantage) laser targets the brownish tint of chronic sun exposure and age on your face, hands and chest. The laser flashes a spot-specific light onto the desired area, and breaks up the pigmentation. The body reabsorbs the pigment leaving the skin to progressively lighten. Q-switched lasers also remove tattoos with its high energy light of wavelengths. Depending on the patient, it will take a few treatment sessions to either substantially or completely lighten the area.

5. Pulsed Dye Laser, also known as the VBeam Perfecta Laser gives short, adjustable pulses to treat a wide variety of vascular skin conditions. These include birthmarks, scars, sun damage, spider angiomas, rosacea on the face, port wine stains and hemangiomas. A cooling spray is used during the cosmetic dermatology appointment to minimize discomfort during the use of high energy levels.

6. The GentleYAG laser can be used lighten or remove abnormal blood vessels which appear in the skin. The laser produces a beam of light that penetrates relatively deeply into the skin where leg spider veins are often found. Many patients use this cosmetic dermatology technique for spider veins that appear on the legs. This laser treatment is recommended for those whose blood vessels are too fine for a needle injection or are resistant to sclerotherapy. Most patients experience a warm sensation and blotchiness after their treatment. This can last for a few hours or for a few days.

7. The KTP laser, also known as the VersaPulse Laser, is best used for linear or branching vessels which appear on the face. These have a red or purple appearance, and the wavelength of the laser flashes on the skin to treat the area with heat. The color is absorbed by the body over the next few days or weeks. The KTP laser is known to be a very safe procedure with little to no discomfort or downtime.

We can help find the right Cosmetic Dermatology laser treatment for you, consult one of our network Dermatology Specialists today.

Source: 

http://www.mtmweb.biz/blog/2013/using-a-dermatology-specialists-in-cosmetic-dermatology-and-laser-dermatology/

Help Your Health with Warm Lemon or Lime Water

A glass of warm lemon or lime water first thing in the morning is surprisingly helpful in several ways. This Yogic or Ayurvedic ritual was primarily for stimulating digestion and eliminating ama, the Ayurvedic term for toxic slime that builds up in the gastro-intestinal or GI tract. This ritual has even more health benefits here are just some:

Home Remedies and Natural Cures for Good Health use warm water and lime or lemon juice.

- The warm lemon water helps purify and stimulate the liver. Lemon or lime water liquefies bile while inhibiting excess bile flow.

- Warm lemon or lime water aids digestion. It’s atomic composition is similar to saliva and the hydrochloric acid of digestive juices.

- The liver produces more enzymes from lemon or lime water than any other food, according to A.F. Beddoe, author of Biological Ionization as Applied to Human Nutrition.

- The lemon or lime water helps bowels eliminate naturally and easily.

- Lemons and limes are high in potassium. Potassium is an important mineral that works with sodium for smooth electrical transmission in the brain and nervous system. Depression, anxiety, fogginess, and forgetfulness can often be traced to low potassium blood levels. That same nervous system needs potassium to assure steady signals to the heart. So your heart health is improved from the lemon water’s potassium.

- Calcium and magnesium are plentiful in good ratio to each other in lemon or lime water. Magnesium is important for heart health and calcium prevents rickets.

- Lemon or lime water can help lower blood pressure.

- Lemon or lime water has an alkalizing effect in the body as it is buffered. Even if you drink it just before any meal, it will help your body maintain a higher pH than if you didn’t drink it. The higher or more alkaline your pH, the more your inner terrain is resistant to minor and major disease.

- Helps dilute uric acid, which if it accumulates it creates arthritic pain or gout.

- Helps reduce phlegm in the body.

How and When

Warm purified fluoride free water or spring water should be used. At least a half of a lemon or lime should be thoroughly squeezed into a half glass of the warm water without any sweetener. It’s better to use a lemon or lime squeezer to get maximum juice with minimum seeds and effort. This should be done first thing in the morning on an empty stomach, and don’t start eating breakfast right away. Some recommend an hour before eating for maximum results.

One technique to assure proper timing would be to heat up water and put it into a thermos before going to bed. Then mix that hot water with room temperature purified lemon or lime water upon arising. Drink it down quickly, then go about your other morning routines before eating breakfast.

The warm lemon or lime water daily habit is as cheap and easy as it gets to help you improve and maintain your health.