The quest for rest: tips to curb insomnia

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Image via Mail Online

#Insomnia #SleepDisorders #Genetics #MentalHealth #SelfImprovement #HealthTips #LiveWell @MailOnline #TrendStatistics @PhilipsResp

In our modern society, insomnia, like depression and stress, has become something that most people are familiar with. I am sure everyone has gone through a period of sleeplessness at one point or another of their lives.

Insomnia, though, is more than just sleeplessness, it is the inability of a person to fall asleep or stay asleep and can go on for long periods of time. Have a look at this definition, “According to guidelines from a physician group, insomnia is difficulty falling asleep or staying asleep, even when a person has the chance to do so. People with insomnia can feel dissatisfied with their sleep and usually experience one or more of the following symptoms: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.” [Sleep Foundation] Acute insomnia occurs when life circumstances cause stress. This type of insomnia is often short in duration and will resolve itself, often without medical intervention. Chronic insomnia is the inability of a person to sleep or fall asleep for a period of at 3 nights. This condition recurs over a period of at least 3 months.

As I said, modern society causes anxiety and stress, which in turn causes worry, worry that keeps us awake at night. But if you are struggling to cope with your insomnia, there may be another reason than day to day stress. Scientists recently discovered that there is a link between the presence of at least 7 genes and insomnia.

Gina Roberts-Grey writes: “Scientists say some people’s genes increase their stress-reactivity. And that increased stress response increases the likelihood of poor sleep and developing insomnia.” [sleepapnea.com] So if a close relative suffered from chronic insomnia, and you cannot catch some needed shut-eye, your genes may be to blame.

Professor Eus Van Someren, of Vrije University, Amsterdam, and his team found that one of the identified genes has previously been associated with restless leg syndrome (RLS) and periodic limb movements of sleep (PLMS). They also found a strong genetic overlap with other traits such as anxiety disorders, depression and neuroticism [Mail Online].

Mail Online also reports that 1 out of 10 British citizens suffer from insomnia and the CDC states that 1 out of 3 US citizens have difficulty falling or staying asleep [Trendstatistics]. With these statistics in mind, professor van Someren says that his hope is that their research will lead to further study that can help with the development of better medication to treat insomnia [Mail Online].

If you are one of the millions of people feeling fuzzy-brained and schlepping through your days with bloodshot eyes, here are some tips that may help you get that rest you yearn for.

Dragonfire Nutrition says that the “quality of your sleep is closely related to the quality of your waking hours.  Live happily and actively, and sleep will come more easily.”

They came up with ways that can help you calm down and ease into a restful sleep, without medication. Their tips can be introduced into your daily schedule without any effort and many of them are actually just plain common sense. Things like softening the mood with gentle music and low lighting, not eating a meal late at night, exercise, meditation techniques and more.

You can find all Dragonfire Nutrition‘s tips on combating insomnia here.

If you are tired (literally) of sitting wide eyed every single night while your family sleeps the sleep of the just, you will definitely benefit from these tips. Have a look and try them out today. You will not be disappointed.

Good night!

SOURCES:

DRAGONFIRE NUTRITION.  2017.  How to live a sleep-friendly lifestyle.  [Web:] Dragonfire Nutritionbit.ly/2fUtYHh

ROBERTS-GREY, Gina.  Is Insomnia Hereditary?  [Web:] sleepapnea.combit.ly/1R3zO1D

SLEEP FOUNDATIONWhat is Insomnia? [Web:] The National Sleep Foundationbit.ly/2pQP4db

TANNER, Claudia.  2017.  Insomnia is not ‘all in your head’ – it could be in your genetic make-up, scientists have discovered for the first time.  [Web:] Mail Onlinedailym.ai/2wbRwOk

TRENDSTATISTICS.  2016.  9 Fascinating Insomnia and Sleep Statistics.  [Web:] trendstatistics.combit.ly/2kUoyxI

#Health on Tap #DrinkWater #Nutrition #WeightLoss

Did you know that drinking water can actually help you lose weight? Yes, it’s true! And there you were in the pharmacy again, getting sold on expensive weight loss powders and nostrums, hoping against all odds that THIS one will be THE one. You never knew, did you? The secret to a slimmer you has been staring you in the face all your life.

A Health Blog says that women should consume about 91 oz. (2.7 liters) of water a day and men should consume about 125 oz. (3.7 liters), from beverages as well as food.

They continue to state that water can boost your energy, reduce your apetite and increase your metabolism.

Think I’m having you on? Read the article here and have a drink on me.

To HEALTH!!

SOURCE:

A Health Blog7 Ways That Drinking More Water Can Help You Lose Weight. [Web:] bit.ly/2w3IC5K

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15 Stress Management Tips That Work

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Image via Be Brain Fit

Stress is part of our modern lifestyle. It seems that we cannot survive without it and, even in moments of relaxation, we tend to clench our jaws or frown. These days it is the price we pay for our fast, technologically driven, multi-tasking lives.

Every so often I wish I could be more relaxed. And just as I start thinking I’ve got the hang of it, a thought pops up: “You must remember to type up that presentation/bake that cake/invite so-and-so to the party/take the cat to the vet….”. There is ALWAYS something. Stress and stressful situations cannot be avoided.

Deane Alban shares 15 stress management tips that have been tried and tested. It WORKS!! You will learn how to breathe, not just in-and-out, no, proper, diaphragmatic breathing.

Meditation is also something that many of us have heard of, but has never really tried. Personally I’ve tried it over and over for months (my mind is ALWAYS all over the place) and was about to give up when I got it right…finally. Meditation helps more than just to focus your thoughts and turn inward, it does help with that. But more importantly, meditation makes you more resilient and less reactive to stress by decreasing the number of neurons in your amygdala, the area of the brain associated with fear, anxiety, and stress. [Deane Alban: BeBrainFit]

Ms Alban goes on to describe 13 more self-help ways of relieving day to day stress. Find them all here.

The thing is, stress and stress-triggers or stressors will ALWAYS be around us, and even within us. We cannot ignore it and we cannot change it. It is a fact of life.

However, you can choose how to deal with stress. You can make a difference in your perception of stressful situations and decide to what level you will allow it to affect you negatively. The tools to help you achieve this are there, mentioned in this article, in fact.

Ask yourself this: do I want to allow stress to ruin my life? Or: do I want to take control of the stress and bring change in my life? The choice is yours.

SOURCE:

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