Tag: sleeping

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SLEEP SUNDAY – LET’S TALK ABOUT ACUPRESSURE POINTS TO HELP YOU SLEEP…

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If you struggle to get off to sleep and have tried lots of different techniques to help you go to sleep then give acupressure points a try. According to the tenets of traditional Chinese medicine, the human body is rife with invisible energy pathways called meridians. If the flow of this energy (also called “chi”) is blocked, it can negatively affect the body’s health.

Acupressure addresses sleep disorders both directly and indirectly. Massaging certain acupoints before bedtime can help you fall asleep faster and have a better quality of sleep without the need for sedatives.

In terms of sleep, it helps with many physical and mental aspects which can interfere with it. It can help you to fall asleep more easily and sleep better once you do, as sleep-related acupoints help to calm the mind and the body.

There are several acupoints that, when massaged, can help to fight insomnia and improve sleep. They work by addressing the physical and mental aspects which affect sleep. If your sleep disturbances are caused by pains resulting from headaches and migraines or by gastrointestinal issues, then check out Doshamat’s posts here and here to learn how acupressure can help. 

One easy one to try is – to place the tips of your index and middle fingers on the centre of your breastbone, at the acupressure point known as ‘Sea of Tranquility. Now close your eyes and apply steady pressure, not too hard, for a minute or two. You will then soon feel tension, anxiety and stress start to slip away.

You could also use your first two fingers and tap them across the top of your head from temple to temple. Then work from front to back and side to side as this can get blood and oxygen moving to ease tension and restore focus.

To destress your shoulders make a gentle half-closed fist and with a loose wrist, tap your right hand gently but firmly up your left arm, along your shoulder and up the side and back of your neck. Repeat the same process on the other side to ease tension and release endorphins.

Source: Doshamat AjnaWell Being

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

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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

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

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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