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The
gradual changes in the eye as we age cause it to be less effective in letting
critical wavelengths of light in, and this leads to insomnia,
according to researchers in Sweden.
As
we age, the lens in our eye gets less and less flexible. It also becomes more
and more yellow and the pupil itself begins to narrow. All this spells defeat
for the photoreceptors in the retina that are especially sensitive to blue
spectrum light.
This
light and the photoreceptors that need it are a critical piece in communication
with the brain that tells it the early part of the day means energy and
activity, and the evening means relax, recharge and recuperate.
Scientists
looked at participants who had cataract surgery to remove occluded lenses and
replace them with new, clear ones. The occurrence of insomnia
in subjects who had no vision issues was far lower in age mates who had less
availability of light on the photoreceptors in the eye, leading to the
conclusion that the more light the brain is able to receive through the eye,
the better sleep quality they will enjoy.
Our
all-natural Insomnia
program tackles this problem as well as other causes for insomnia.
Learn more about this revolutionary Insomnia program here…
Fight Insomnia
- Cherry Juice Relieves Insomnia
Drinking
melatonin-bursting tart cherry juice can naturally alleviate insomnia as well
as many prescription drugs, according to a study published in the Journal of
Medicinal Food.
In
this study, scientists gave a group of elderly volunteers a glass of cherry
juice or a placebo drink before bedtime. After 2-weeks, the group that drank
the juice had significantly lower levels of insomnia severity compared to those
that drank the placebo.
The
scientists note that tart cherry juice’s high levels of melatonin – the
neurotransmitter responsible for healthy sleep – may help people fall asleep
easier.
Fight Insomnia -
Insomnia Brings on Type 2 Diabetes
Insulin
resistance, a chronic condition where one’s body isn’t able to process blood
sugar, has long been tied to sleep apnea.
However,
new research coming out of Japan’s Teikyo University discovered that sleepless
nights may also boost insulin resistance.
In
this study of 1000 men, those that reported regular difficulty falling asleep
were significantly more likely to suffer from elevated levels of HbA1c –an
indicator of long-term blood glucose levels.
The
scientists note that untreated insomnia may ultimately increase the risk of
developing type 2 diabetes.
Watch this Video - 8 Hour Sleep Music For Insomnia: Deep Sleep Music, Sleeping Music, Help Insomnia ☯207
Ten Things to Fight
Insomnia Tonight
Now
is the time when I hear most people complain about insomnia. I think it’s the
combination of Christmas stress and the lack of daylight in many parts of the
world.
I
used to suffer horrible insomnia for years. Especially during the dark months
of the Scandinavian country I grew up in (surprisingly I never had trouble
sleeping when it was bright 24 hours or maybe I didn’t care).
But
I figured out simple techniques that have helped me sleep like a dog every
night without taking sleeping pills. Now, I’ll share with you my top ten tips.
Number
One:
Have
bright lights during the day but dim them after dinner. Melatonin is the
hormone that controls if you feel sleepy or not. And one of the main things
that controls melatonin output in the body is the amount of light around us.
Bright
light slows down melatonin release and darkness flushes it out. However, it is
the contrast that in many ways creates quality of sleep. You’ve no doubt
experienced spending all day long out in the sun and then had the best night’s
sleep after that. One reason for this is because all day melatonin was kept in
reserve and then when darkness hit, your body had clear message “SLEEP.”
Even
if you can’t enjoy all day sunlight, it’s very important to put bright bulbs in
those office lights and tell the boss it’s for his/her own good. But two, three
hours before going to sleep, let that melatonin seep out by lowering the
lights. And try to have your bedroom as dark as possible. If you absolutely
must have night-light, make it red as that has the least melatonin-suppressing
effect.
Number
Two:
Exercise
during the day but not four or five hours before going to sleep. This again
creates contrast between waking time (with a lot of action) and sleeping time
(when you’re relaxed and take it easy).
Lack
of physical activity during in the modern day computer world is a major reason
that insomnia is so common. Remember being a kid and playing all day outside,
once you finally settled down at night you were so tired you couldn’t even move
and dozed off immediately when hitting the pillow? Why not do that now?
Number
Three:
Eat
healthy and make sure your lunch is protein rich and not too high in carbohydrates.
If you have trouble sleeping, it’s a good idea to monitor your diet and note
what you ate when you couldn’t sleep and when you slept well.
Among
foods that help you sleep are: pumpkin seeds (great source of magnesium),
cottage cheese (contains tryptophan, a sleep inducing amino acid), sesame seeds
(high in trytophan and balanced nutrition for better sleep), whole brown rice
(have soothing effects on the nerves system) and spinach (loaded with
chlorophyll and magnesium plus balanced nutrition that helps you sleep).
Foods
that keep you awake include: refined carbohydrates (drain your body of vitamin
B, which causes mental anxiety), MSG (very stimulating), alcohol (may help you
fall asleep but you most likely will wake up in the middle of the night or not
have zero sleep quality), coffee (especially late at night), bacon (contains
natural stimulator tyramine, which keeps you up.)
Other
foods that also contain tyramine include tomatoes, sauerkraut, eggplant,
chocolate, potatoes, ham, sausage, sugar and wine. If you want to eat some of
those stimulating foods, try to do so for breakfast and lunch rather than later
at dinner.
Number
Four:
Take
natural sleep aids like Valerian Root and Melatonin. Both can be found in most
health food stores. Note that melatonin often comes in pretty big doses, which
is okay if you’re going to use it temporarily. If you want to use it on regular
basis, it’s more effective to break the tablet in tiny pieces so you only take
0.3 mg/night.
Number
Five:
Laughter
– several studies have proven what we all know, “Laughter is the best
medicine.” Study conducted by Department of Family Medicine, Kyungpook National
University Hospital, Daegu, Korea, tested 109 elderly persons for depression
and sleep quality.
After
providing half the group with only four sessions of laughter therapy over a
period of month, that half had significantly better sleeping quality and less
risk of depression.
Number
Six:
Try
to have relaxing time a couple of hours before going to sleep- but not in your
bed. Turn off the TV and the computer and read a good novel (not work-related
or school book) or listen to relaxing music. The calmer you are when you
finally lie down, the quicker you will fall asleep.
Number
Seven:
Take
a hot bath. People differ in how a hot bath affects them. Some fall asleep
immediately, others are temporarily rejuvenated and then get sleepy an hour or
so later. Find your rhythm and follow it.
Number
Eight:
Control
the temperature in your bedroom. The body naturally cools down when it gets
into sleeping mode and is coolest during the deepest sleep. So make sure your
room is cool enough – especially your head. In fact, studies using special
chilling pads put on the head found them even more effective than sleeping
pills.
You
can get the same effects by placing cooling pads used to cool down drinks on
your forehead for a few minutes before going to sleep. Or wrap ice-cubes into a
cloth and place it on your forehead. You’ll quickly fall asleep.
Number
Nine:
Count
in threes from 300 down to zero. 300-297-294-291… I guarantee when you’re down
below 100, you’ll be feeling really tired, bored and drowsy. This is a modern
version of counting sheep.
Number
Ten:
Check
out our insomnia program. It is based on some of the techniques mentioned
before by using sound, brain and relaxation techniques to literally knock you
off in 24 minutes. Our local tests have proven it more effective than any
sleeping pill without the side effects. Learn more about our insomnia program here…
This post is from The
Insomnia and Stop Snoring Program offers a revolutionary new approach to help
people stop snoring. Snoring is not only disruptive to our partners, but it
poses health risks as well, especially for those folks who suffer from sleep
apnea.
Christian Goodman,
the creator of the program, has discovered that a selection of specific
exercises can actually correct the issues that lead to excessive snoring, and
help snorers and their bed mates get a better night’s sleep.
The program will
allow you to shake your pesky and unhealthy snoring habit using only easy to
perform natural exercises. No drugs, surgery, funky contraptions to sleep with,
hypnosis or any other invasive techniques. If you can spend 7 minutes per day
performing these exercises you can say goodbye to snoring for good.
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