#backpainblog, #BACKPAINBLOGUK, backpainbloguk, back pain, chronic pain, fibromyalgia, health, chromic pain, reviews, #lowbackpain, #Quotes, #sleep, sleep, sleep deprivation, sleep positions, sleep sunday, sleeping

IT’S SLEEP SUNDAY – LET’S TALK ABOUT THE BEST HERBAL TEAS TO HELP YOU SLEEP…

The right cuppa before you go to bed could give you a great night’s sleep and the wrong type of tea the worst night’s sleep. Here are a few great herbal teas to help you sleep. There’s some evidence that our ability to absorb nutrients increases as we sleep, so if you opt for herbal tea with nutritional properties, your body may get some added benefits.

Chamomile – is known for being a natural sedative which is highly recommended for relaxation and for relieving tension. With a smooth flavour that makes it easy to sip on, chamomile tea is one of the most popular tea varieties.

Infinitea sells Soft camomile and sweet apple notes, tempered with light mint. A soothing medley of flavours. Soft camomile and sweet apple notes, tempered with light mint. A soothing medley of flavours. Tea From: Turkey / Albania / Egypt / Bulgaria / South Africa / USA / India Antioxidant Level: High Caffeine Content: None – Caffeine Free Shelf Life: 10 years unopened, 2 years after opening.

HOT BREWING METHOD:

Bring filtered or freshly drawn cold water to a rolling boil. Place 1 slightly heaping teaspoon of loose tea for each 7-9oz / 200-260ml of fluid volume in the teapot. Pour the boiling water into the teapot. Cover and let steep for 3-7 minutes according to taste (the longer the steeping time the stronger the tea).

Lemon Balm – has an acidic aroma. Using its flowers and leaves to make teas helps one get a deep sleep.

Mint Tea – It contains anti-inflammatories and sedatives, and is a great way to get a better night’s sleep.

Passion Flower and Valerian – Passionflowers contain natural anxiolytics and act as a natural tranquilizer and Valerian is one of the best known natural sedatives. Although its taste is not very pleasant, it induces sleep and reduces nervousness. Valerian root helps to calm stress and anxiety levels, while also reducing blood pressure.

Lavender Tea – Lavender is another herb that has been shown to relieve stress and promote relaxation, making it a soothing addition to many tea and herbal infusions. Lavender tea helps to relax muscles and calm nerves.

Rose Tea – rose petals have been shown to have a potent relaxing effect. It makes a wonderful brew to elevate your mood during the day or calm you down before going to bed.

D’Amazonia Sleep Tea has 14 powerful ingredients to help you achieve a serene night’s sleep. Calm your senses and reduce stress and anxiety with a carefully formulated non-caffeinated blend. 

Improve Sleep And Reduce Anxiety with Rose petals, lavender, chamomile, oat flowering tops, and lemon balm are used to treat anxiety, insomnia, depression and restlessness. D’Amazonia Sleep Tea has 14 powerful ingredients to help you achieve a serene night’s sleep. Calm your senses and reduce stress and anxiety with a carefully formulated non-caffeinated blend. Sleep Tea Functional: – Improve Sleep And Reduce Anxiety – Boost Immune System – Anti-Inflammatory – Aid Weight Loss

Magnolia Tea – Made from the dried bark, buds, and stems of the magnolia plant, magnolia tea is often used as a natural sleep aid in many forms of traditional medicine. The plant contains honokiol and magnolol, two compounds that have sedative effects. Still, more recent research is needed to better evaluate how magnolia tea may affect sleep in humans.

Low Caffeine Green Tea – low caffeine green tea is linked to improved sleep quality, decreased stress, and reduced fatigue, compared with drinking regular green tea. Be sure to choose green tea with low or no caffeine content if you’re planning to drink it close to bedtime.

Turmeric – this contains a high amount of curcumin, a powerful antioxidant that helps with detox, anti-ageing and even cancer, and is also known to induce sleep.

Cinnamon – the benefits of cinnamon tea are not just for sleeping. It’s been shown to regulate blood sugar, promote weight loss, lower cholesterol, boost your immune system, prevent disease, improve digestion, boost brain function, and reduce inflammation.

Source: Healthline, D’Amazonia, Infinitea Sleep Advisor

#backpainblog, #BACKPAINBLOGUK, backpainbloguk, back pain, chronic pain, fibromyalgia, health, chromic pain, reviews, #health, #lowbackpain, #pain, #Quotes, #sleep, HEALTH, sleep, sleep deprivation, sleep positions, sleep sunday

SLEEP SUNDAY – LET’S TALK ABOUT HOW VITAMIN D DEFICIENCY CAN CAUSE SLEEP PROBLEMS…

VITAMIN D is really important for our bodies because it helps regulate the amount of calcium and phosphate in the body. This is necessary for keeping bones and teeth healthy. A lack of vitamin D can impact several areas, including your back, muscles and your immune system as well as your sleep.

The National Library of Medicine writes that “by comparing the lowest verse highest levels of serum vitamin D, we found that participants with vitamin D deficiency (VDD) had a significantly increased risk of sleep disorders.”

The Sleep Doctor writes that “research indicates that Vitamin D may influence both sleep quality and sleep quantity. Researchers analyzed the sleep patterns and Vitamin D levels among a group of older adult men and found that Vitamin D deficiency was associated with less sleep overall and also with more disrupted sleep. The study included 3,048 men ages 68 and older.”

What they found was that low degrees of Vitamin D were connected to a few issues with sleep. Low Vitamin D increased the probability that you could experience poor sleep (sleeping less than 5 hours a night). The National Sleep Foundation recommends that adults should get 7–8 h sleep every day, albeit sleep demands may vary in age and gender.

A lack of vitamin D is termed a vitamin D deficiency and can lead to bone deformities such as rickets in children, and several conditions in adults. If you are spending a lot of time indoors, the NHS suggests you should take 10 micrograms of vitamin D a day to keep your bones and muscles healthy. Dietary vitamin D is available in foods such as oily fish, cod liver oil, red meat, fortified cereals, fortified spreads and egg yolks.

You can get vitamin D in three ways: through your skin, from your diet, and from supplements. Your body forms vitamin D naturally after exposure to sunlight. But too much sun exposure can lead to skin ageing and skin cancer, so many people try to get their vitamin D from other sources. Other benefits of vitamin D include healthy lung function and cardiovascular health. Some studies suggest that vitamin D may reduce the expression of certain genes responsible for cancer development.

Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones).

Severe vitamin D deficiency can also lead to other diseases. In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend. African American infants and children are at higher risk of getting rickets. In adults, severe vitamin D deficiency leads to osteomalacia. Osteomalacia causes weak bones, bone pain, and muscle weakness.

Source: The National Library of Medicine, Back Pain Blog, The Sleep Doctor The National Sleep Foundation

#backpainblog, #BACKPAINBLOGUK, backpainbloguk, back pain, chronic pain, fibromyalgia, health, chromic pain, reviews, #DNA Do Not Age, #health, #Quotes, #sleep, sleep deprivation, sleep positions, sleep sunday

SLEEP SUNDAY – LET’S TALK ABOUT WHAT WE CAN TAKE TO HELP US SLEEP…

What do you take to help you sleep?

I have probably covered most things on Sleep Sunday so it’s quite difficult to find something genuine to write about that might help your sleepless night become a good one so I decided to write today on herbal/natural sleep aids and also gummies which I truly found helped me get through some tough nights.

Melatonin is a hormone that plays a key part in regulating your natural body clock. You can take a manmade version of melatonin for short-term sleep problems (insomnia). It makes you fall asleep quicker and less likely to wake up during the night. It can also help with symptoms of jetlag. Studies have shown that melatonin improves sleep quality, particularly in the elderly. Melatonin is used to treat sleep problems in people aged 55 and over. It can sometimes be prescribed to help with sleep problems in children and to prevent headaches in adults. Melatonin is available on prescription only. It comes as slow-release tablets and a liquid that you drink.

Take Valerian as it is thought to have a sedative effect. Studies have shown that the root of the valerian makes getting to sleep easier and increases a deeper sleep. For thousands of years, the herb valerian has been used as a sedative in Europe and Asia. Many people throughout the world use it to treat insomnia and anxiety. It seems to give people better-quality sleep. It may also help them fall asleep faster.

Eat more leeks and onions or garlic and artichokes as they contain prebiotic fibres that fuel the healthy bacteria in our gut and can have a profound effect on our health and sleep.

Try a herbal remedy with hops, passionflower and Valerian.

A handful of other studies looking at clinical models also suggest that chamomile tea may help people relax. Sleep Tea – by Niche Tea has a chamomile and lavender blend that naturally eases tension, while the lemon blam creates a mile tranquilising effect. Sweet Dreams Tea – by Infinitea which has soft camomile and sweet apple notes, tempered with light mint. A luxury medley of flavours which include Apple, Lavender, Camomile, St. John’s wort, Lemon balm, Licorice, Fennel, Peppermint, Valerian, Natural flavours (organic compliant).

Lavender which has been around for years and years but of course is not something you can digest but again is available in tea form or you can use drops on your pillow, lavender eye masks, sprays for your pillow and even diffusers.

And The Mail recently wrote that “There is some evidence from good quality clinical trials that some herbal remedies can improve sleep. Saffron extract, passionflower and ashwagandha root have all been studied. ‘The effects weren’t huge, but there were no increased adverse reactions,’ says Dr Selsick. ‘So they’re worth trying.’ Also available in pharmacies and health-food shops are supplements such as valerian (aka ‘nature’s Valium’) and magnesium, which is an essential mineral for health. A magnesium deficiency is thought to cause restless sleep.”

I have recently found SureSleep from the company DNA to really help me sleep better. I would normally wake up several times with pain and then find it difficult to get back to sleep but these have really helped me settle down and go back to sleep again. Each capsule contains 400mg SureSleep (Prunus Cerasus, Rhodiola Rosea, Valerian Root).

Source: Niche, Infinitea NHS Web MD DNA