9 Natural Remedies To Sleeplessness

Technology and fast-paced lifestyles can make falling asleep difficult.
Photo by Chuck Pefley

I live in a big city. I spend most of my day in front of a computer screen. I have the worst time falling asleep at night. Surprising, no? Unfortunately, I’m not the only one struggling with nighttime woes—quite the opposite, actually. As we become more connected with technology and more in tune with a faster-paced lifestyle, knowing how to wind down at the end of the day is becoming more and more important.

Sure, there are drugs for that, but most of them leave you feeling woozy in the morning and can sometimes even create dependence—making it hard to ever fall asleep without the extra help. As someone who’s not too fond of the idea of having to take drugs every night to fall asleep, I turn instead to natural sleep remedies to help me get my ZZZs.

Drinking alcohol too close to bedtime can
make it difficult to get a good night's rest.
Image: Shutterstock

I can’t sleep with lights on, and as luck would have it, turning off all the lights is the first natural remedy suggested by Blisstree.com. Our bodies naturally crave sleep when it’s dark and wake up when it’s light. Turning off lights gives your body a cue that it’s time to wind down.

Next on their list is shutting down electronics, or at least resisting the urge to use them just before snuggling up. The blue light emitted by TVs, computers, and phones simulates daylight and makes your body want to wake back up.

It may seem counterproductive, but if you can’t fall asleep, you should get out of bed. Lying in bed for extended periods of time (after 15-20 minutes) creates anxiety that can lead to insomnia. If you can’t sleep, get up and do something else until you feel tired enough to go back to bed. Remember: try not to go to electronics—that’ll really wake your brain back up.

Other suggestions for how to improve your ability to fall asleep at night include not eating closer to bedtime than three hours, turning down the heat, working out during the day, refraining from drinking alcohol and caffeine close to bedtime, not working night shifts, and trying supplements like Relora, Passionflower, and Melatonin.

Which of these have you tried/are you interested in trying? I turn down my lights, work out, and don’t drink before bed. Unfortunately, I am a computer junkie and tend to let myself toss and turn until I eventually drift off to a fitful sleep.

The Rules of Naps: Sleep Cycles

The best length of time for a "cat nap," or power nap, is less than 30 minutes.
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I’ll admit it: I’m a lover of naps. Sometimes days seem to stretch on forever, and whether it’s because I didn’t get enough sleep the night before or I’ve just had a particularly tiring day, sometimes a midday shuteye session is just what I need to get going again.

But naps can be dangerous, too. Many of us have strayed into the three and four hour range, and while that can be helpful, it’s not exactly conducive to getting things done. The best length of time for a “power” nap is actually less than thirty minutes.

There are three main stages of the sleep cycle. Stages one and two are considered “light” sleeping, and occur within 10-30 minutes. Slow eye movement begins in stage one, as you start drifting off. When you go into stage two, your brain starts inhibiting processing, ignoring outside stimuli, and consolidating memories.

Stage 3 REM sleep begins after 30 minutes.
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Waking up from stage one sleep often feels as though you didn’t even sleep at all. Waking up from stage two, in contrast, often gives people a boost in productivity and cognitive function, enhanced memory and creativity, and helps them feel more awake and less tired.

Stage three, which occurs after thirty minutes, is considered “deep” sleep, and is when rapid eye movement (REM) begins. Here is where most dreams begin and your body starts slowing down for long-term rest. Waking from this deep stage of sleep causes what is called sleep inertia. Motor dexterity goes down, while grogginess and the desire for sleep increases.

In order to be helpful, not hurtful, naps should be limited to about 25 minutes during the day. Taking a nap can be rejuvenating and increase productivity, keeping you from dragging through the rest of your day. In fact, in Japan, some nap salons have even opened up, giving sleepy workers a chance to get a little shuteye on a daybed before returning to work.

Natural Beauty: Olive Oil Spotlight

Want silky smooth skin? Try a little olive oil in your diet & beauty regime.
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Ever wonder what natural products you can use to help with beauty? I hate putting chemicals on my hair and skin, so finding out about completely natural ways to cleanse my skin, wash my hair, and add to my daily routine always make my day a little better.

According to Lisa Drayer, RD, author of The Beauty Diet: Looking Great Has Never Been So Delicious, eating a diet rich in olive oil makes for less skin damage and wrinkling. Use it instead of vegetable oil when cooking or add it to bread instead of butter. Yum!

In fact, olive oil is so good for your skin that you can buy face cleansers made with water squeezed out of olives during processing. Extremely nourishing and super natural, L'Occitane En Provence Olive Tree Cleansing Milk couldn’t be much more nature-friendly.

Olive oil moisturizers can also be used to revive the skin around your eyes, which can often get puffy or develop bags. If your concern is other parts of your skin, there are also rich olive oil-based moisturizers packed full of vitamins available.

Moisturizers and soaps made with olive oil are
extremely nourishing and natural.
Image: Shutterstock

You can even get soaps packed with olive oil and olive leaf extract that make your skin soft and silky. If you need to exfoliate, try a body scrub in the shower. The olive oil in such scrubs will keep your skin from drying out and getting irritated like with so many other body scrubs that make skin feel tight and uncomfortable.

While I wouldn’t go around rubbing olive oil all over my body, I love that there are so many products out there that are composed with a mix of vitamins and oils that naturally occur in a simple food like olives.

If you are interested in purchasing some olive oil products, check out Health magazine’s list here.

5 All-Natural Migraine Remedies

Rosemary oil stimulates blood flow.
Image: Shutterstock

I’ve talked before about migraines and how frustrating, painful, and completely debilitating they can be. And as someone who’s had them for over ten years, I certainly know how difficult it can be to get rid of them. Certainly I’ve never had complete success at vanquishing the old foe, but there are some natural remedies that make my life a lot easier.

Most of the time, migraines are triggered by something. If you can find out what is causing your headaches, you can potentially eliminate that trigger from your life. Sometimes it’s food: sharp cheeses, alcoholic beverages, caffeine, and even grapefruit can trigger a migraine. 

If you suspect your trigger might be some type of food or drink, go on an elimination diet for two weeks. During this time, remove all common food allergies (gluten, dairy, citrus, peanuts, caffeine, sugar, and soy), then slowly reintroduce them once your two weeks are up. If you display signs of a food allergy, you may have found your culprit.

Sitting up straight has personally been my biggest obstacle in overcoming migraines. I slouched until I was about fifteen, when I realized it was giving me some serious grief. Poor posture can torque your neck, shoulder, and back muscles, causing tension and potentially migraines. This is why my preferred therapy is massage therapy, and sitting up straight is my preferred remedy!

Good posture can help prevent migraines.
Image: Shutterstock

Magnesium is a powerful remedy in the fight against migraines. It affects the blood flow regulation to your brain, which is something migraines severely compromise. It’s also a natural muscle relaxant, and could potentially help with those tight back, neck, and shoulder muscles I was talking about.

Herbal medicines like feverfew can also help with migraine attacks, decreasing their frequency and intensity. Butterbur is also another herb that can relax blood vessels in the brain and prevent migraines. Rosemary oil stimulates blood flow and can help remedy migraines, too.

Coq10, or Coenzyme Q10 has been found to reduce migraine attacks and resulting nausea from migraines. It’s also a natural energy booster and can also be good for the heart, blood sugar balance, the nervous system, cholesterol management, and blood pressure in individuals with diabetes.

                                                                                     

Foods That Boost Your Immune System

Cold & flu season calls for immune-system boosting foods.
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As I sit at work, I’m reminded of the fact that it is cold and flu season and my immune system needs all the help it can get. I can literally feel my body fighting off sickness when I’m around others who are sick—I get run down, tired, and exhibit a few symptoms of the sickness. Sometimes I do get sick, but when I’m lucky, my immune system wins the battle and that run-down feeling passes in just a few days.

Most of us hate being sick, and if you’re like me, you don’t mind adding a few extra steps into your daily routine to ensure that the bad bugs stay out and your immune system stays strong. So, what can you do to help your body out? For starters, you can feed yourself foods that help your immune system fight off viruses and bacteria.

The following foods can help prevent sickness, and I’m more than willing to make sure they stay in my diet for the next few months:

Chamomile tea can help boost your immune system.
Image: Shutterstock

1. Chamomile Tea
2. Oats (especially steel-cut)
3. Salad Dressings (the ones with healthy fats from nut and olive oils, NOT the fat-free kind)
4. Whey Protein (found in protein powders and yogurt)
5. Tomatoes
6. Butterbur plant extract supplements
7. Sports Drinks (think Gatorade and Powerade)
8. Wine (especially reds)—in moderation
9. Hot Sauce (or peppers containing capsaicin)

The above foods boost your immune system in a variety of ways, from helping it produce its own antibodies to warding off food poisoning to providing you with valuable antioxidants. What could be easier than adding some of these in to your daily routine? It seems a small price to pay for avoiding sickness.

Foods with capsaicin, like peppers, help your body
fight off sickness.
Image: Shutterstock

Another recommendation from Women’s Health to help ward off sickness is to cut your daily calorie intake by 200-300 calories if you are overweight. Though it may sound like a lot, it’s really not hard to do—substitute a serving of pasta for steamed veggies or cut the sour cream and cheese out of your chili and you’re done. This can help you lose weight and keep all your vital systems (including your immune system) in better shape.

Do you already eat any of these foods? Which is your favorite? I love a glass of red wine with dinner and we also eat a LOT of spicy food. Comment below!

Making Probiotics Work for You

Probiotics help fight off infection, inflammation, and more.
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Chances are, you’ve heard of probiotics before. But do you know why they're supposed to be good for you and where to find them? They can be incredibly helpful and essential to your body’s functions. As research has developed over the years, we’ve discovered that our bodies are home to more than just us. I recently read an article from Time Magazine that discussed both the bad and the good microbes (“bugs”) living with us, and it taught me some valuable things.

Miso is a great source of probiotics.
Image: Albert Lynn via Flickr CC

The truth is, most microbes are good. The ones that cause disease and sickness are the minority of “bugs” on and in our bodies. According to Lita Proctor, coordinator of the Microbiome Project at the National Institutes of Health (NICH), “Tens of thousands of species of microorganisms live with is. They belong there, they’re good for us, and they support health and well-being.”

These helpful microorganisms are called probiotics, and are extremely beneficial to our health, possibly reducing intestinal inflammation, diarrhea, urogenital infections, and atopic diseases.

When we get sick, our doctors often prescribe antibiotics, which do not discriminate between good and bad bacteria. While they take care of the bad bacteria, they may also be killing probiotics in your body. Taking probiotic supplements or eating foods with probiotics can be a good way to help your body recover swifter from sickness. Just be sure to consult a doctor first.

And luckily, probiotics can be found in lots of popular foods, making this simple health-booster easily available:

• Yogurt or Kefir (a fermented milk drink)
• Miso, a Japanese soy-based seasoning
• Tempeh, a soy-based substitute for meat
• Saurkraut
• Dark chocolate
• Red wine
• Probiotic soy beverages and fruit drinks

Of course, like any vitamin, probiotics can also be ingested in pill or powder form, though it’s a good idea to consult with a pharmacist or caregiver before using them.

Garlic contains valuable prebiotics.
Image: Shutterstock

Some foods also contain prebiotics, which can help your body keep up its own probiotics growing. These foods are easy to include in any diet:

• Wheat
• Barley
• Oats
• Chicory Root
• Artichoke
• Banana
• Garlic
• Onion
• Honey