#backpainblog, #BACKPAINBLOGUK, #fibromyalgia, #health, BACK PAIN, CHRONIC PAIN, FIBROMYALGIA, HEALTH, lower back pain, NECK PAIN, pain, sleep, sleep deprivation, sleep positions, sleep sunday

IT’S SLEEP SUNDAY – LET’S TALK ABOUT MELATONIN AND HOW IT AFFECTS OUR SLEEP…

Melatonin is a hormone which plays an important part in our sleep regime. It’s production is controlled by exposure to light so with the darker nights now upon us the melatonin secretion rises to help us feel tired. It’s produced by the pineal gland in the brain, but it’s also found in other areas, such as the eyes, bone marrow, and gut.

In the morning when we wake up the light shuts melatonin production down so that we can stop feeling sleepy but there are other ways to regulate our melatonin levels to help us sleep better. There are many things to avoid which will help your melatonin levels which include stress, smoking, exposure to too much light at night (including blue light), not getting enough natural light during the day, shift work, and aging all affect melatonin production.

To help improve your melatonin levels try and get to sleep before midnight and up your natural light exposure if you can by going outside for a regular walk preferably when the sun is out. Healthline say that taking a melatonin supplement may help counter low levels and normalize your internal clock. Healthline go on to say that if you want to try melatonin, start with 0.5 mg (500 micrograms) or 1 mg 30 minutes before bed. If that doesn’t work, try increasing it to 3–5 mg or follow the instructions on the supplement.

You can buy Neuro Rest Sleeping Tablets, Natural Melatonin Sources from Amazon for £16.97 which supports the full sleep cycle and supports the sound, restorative rest you need to get to sleep and for the entire night. They are –

  • Holistic, Multi-Ingredient Blend: Unlike melatonin that is only designed to help you fall asleep, or just 5-HTP that helps once you’re asleep, Neuro Rest has a unique blend of ingredients that combine to deliver a time-released formula all night long
  • A Supplement, Not a Sedative: Use our sleep aid tablets with peace of mind, knowing you won’t struggle to wake up the next morning or feel drowsy all day. It’s non-habit forming even when taken daily so you can use it only when you need it, without concern
  • Naturally Formulated: While some sleep aid tablets are made from synthetic sources, Neuro Rest is produced from natural food sources. They are suitable for vegetarians & vegans, are free of GMOs & are made in the UK according to strict quality standards
  • Works Better the Longer You Use It: Neuro Rest is formulated to help you achieve rejuvenating, high-quality sleep night after night. Most see noticeable benefits within the first 5-10 days, but after 2-3 weeks experience the maximum benefits of regularly good sleep

There is also a great book on Melatonin, ‘The Magic of Melatonin: How This Amazing Hormone Will Help You Sleep, Reduce Pain, Relieve Anxiety, Slow Aging, and Much More’ by Dr Jan-Dirk Fauteck.

Dr. Fauteck addresses the impact of proper supplemental melatonin and various studies and research done on the topic. Melatonin has been widely used to correct problems of sleep disorders, and while this book looks into that research further and breaks down the impact of melatonin and sleep, it also addresses research that addresses melatonin use for its ability to regulate the circadian clock in general and impact other areas of health such oxidative stress, neuropsychiatric disorders, headaches, chronic pain, digestion, diabetes, fertility, pregnancy, cancer, and many age-related diseases.

In this book, Dr. Fauteck summarizes critical information related to the necessity of maintaining regular biological rhythms and describes the pathological consequences of circadian rhythm disturbances. He provides a clear description of how melatonin is produced and secreted, how the prevailing artificially imposed light/dark cycle can disturb its rhythm, and how this translates into other potential pathologies.

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IT’S SLEEP SUNDAY – LET’S TALK ABOUT 5 WAYS TO USE LAVENDER TO HELP YOU SLEEP…

A study in The Journal of Alternative and Complementary Medicine found that people who wore a lavender patch with 55ul or microliters of lavender essential oil reported better sleep compare to those who did not have the patch. The sleep patches from Bodytox, £23 for 14 patches.

  • Absorbs the body’s excrements
  • More restful night’s sleep
  • Promote health and well being
  • Aromatherapy with lavender may improve sleep quality
  • Also promote relaxation and lift mood

Another new way to help you sleep is the Tisserand Lavender Warming Body Wrap.

Feel soothed & relaxed with the Tisserand Lavender scented body wrap made with Flaxseed, fragranced with 100% natural pure Lavender Essential Oil.

Developed to warm tired muscles, relax the mind and ease tension. For extra comfort, this body wrap is comprised of three evenly weighted sections to easily mould to the body.

Simply heat your body wrap in the microwave to release the soothing aroma of Lavender and soothe the body and mind before you go to bed. Finish with a spray of Lavender on your pillow and enjoy a peaceful nights sleep. At £13.10 it would also make a great Christmas gift.

In aromatherapy, the lavender essential oil is highly regarded for its soothing and balancing effects. When used at bedtime, lavender helps to calm the mind and promote sleep.

It’s also used to soothe aches and pains and skin problems and as an insect repellent.

It lends a delicate flavour to casseroles, scones, roast lamb, and even ice-cream. It is a tonic to the cardiovascular and digestive system, it can lower blood pressure and can help to thin the blood due to the presence of coumarins.

Looking through the Internet brought me some brilliant websites which has some good products to help you sleep including slumber gel, which you apply to your temples and pulse points for only £7.95

Clear your head and be present in the moment with their mindful pulse point roller balls made with 100% natural pure essential oils. BREATHE DEEP blend of Orange, Petitgrain & Coriander gives your mind a break when it’s time to stop. MIND CLEAR blend of Peppermint, Lavender & Lemon allows you to declutter your mind & find clarity. REAL CALM blend of Lavender, Bergamot & Patchouli helps you to take time out & feel serene. Available from Amazon and other retailers – I keep mine in the drawer by my bed for if I am having a difficult night. £13

Take a warm bath with Lavender oils. Sprinkle a few drops of the essential oil of your choice in a candle diffuser, or dilute two drops in 1 tsp. of avocado or almond oil, then rub it onto the back of your hand.

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IT’S SLEEP SUNDAY, LET’S TALK ABOUT SLEEP MASKS…

It’s Sleep Sunday again ( where does the time go) and this week I thought I would write a post on Sleep Masks.

I always wear a sleep mask which seems to drop off during the night. It all started years ago when I found our room too light to sleep in so I decided to try a sleep mask. Many years on and I am still using it even though it’s dark enough. Just a complete habit I don’t feel I can break but mine are mainly the free ones you get on long haul flights that I throw in the washing machine regularly.

But now they are available in a multitude of textures and colours and some that have calming scents in to help you sleep.

Tempur Sleep Mask A great favourite with TEMPUR®customers and the perfect aid to snoozing. A comfortable eye mask filled with TEMPUR®Material which moulds to your face for total darkness enbling you to drift off and relax, at £30

Space Masks, Self Heating Eye Masks sounds wonderful but you can only use them once. Spacemasks self-heating eye masks that will transport you to another dimension – relieving tiredness, eye strain and many other Earthly tensions. The warmth comes alive as soon as you open it. So make sure you’re fully reclined and ready for lift off. At only £15 for 5.

The Thera-Pearl mask can sooth sinus headaches, relieve nasal congestion and sinus-related headaches when heated. It can relieve dry eyes and can be cooled to help relieve dry and puffy eyes, as well as symptoms of blepharitis, and it retains its temperature. The THERA-PEARL eye mask retains its temperature for up to 20 minutes for a lasting soothing sensation. It sells for £8.95 from Lens Store.

Sleep Well Lavender Eye Mask. Block out light with this soft eye mask. Infused with lavender oil to help you relax and unwind. Soft velvet material to the front and silky on the reverse for comfort. Elasticated strap. from The Garden Fragrance Company for £8.99

Aroma Home Relax and Warm Lavender Eye Masks, The lilac sleep well eye mask is filled with lavender seeds to soothe tired eyes, aid sleep and encourage deep relaxation. The front of the eye mask is made with the best quality super soft lilac velour fabric and the reverse is made with a soft same colour satin fabric to ensure it rests over your face with the utmost comfort. This relaxing eye mask blocks out light to enhance the quality of your rest or sleep at home or while travelling and is ideal to use on flights. Available at Heat Treats for £9.95