What is the Best Way to Get You Sleeping Quickly?

Click Here to Find Out How You Can Sleep Well Tonight

Get You Sleeping Quickly - Hammocks Boost Sleep Quality in Those with Insomnia

The relaxation effects that come from being rocked as a child stay with us as adults –with profound effects on our sleep –reports a group of University of Geneva sleep scientists. The study found that sleeping in a rocking motion –as in a hammock—can make sleeping easier in those with insomnia.

The research also found that hammock sleeping increased the quality of sleep. Those that took a 45-minute nap in a hammock had considerably more N2-stage sleep –a sleep stage that’s particularly restful—than those that slept in a stationary bed.

More natural ways to fall asleep easily…

Get You Sleeping Quickly - Cooling Off the Brain Miracle Cure for Insomnia

Insomnia is a difficult to treat condition that afflicts more than 20 percent of all adults living in the United States. While side effect-riddled treatments like sleeping pills remain the frontline of remedies, they may have to make room for the cooling cap developed by two University of Pittsburgh sleep disorder scientists.

In their study, a group of 24 adults suffering from insomnia were given a cooling cap to wear on their head before going to bed. They found that the cooling cap dramatically boosted sleep quantity and quality –making their sleep similar to that or normal sleepers. More than 75 percent of the cap-wearers reported significantly better sleep –a figure that trumps most sleeping pills on the market today.

Watch this Video - Relaxing Sleep Music: Deep Sleeping Music, Fall Asleep Fast, Soft Piano Music, Ocean Waves ★104

More, simple insomnia-treating remedies here…

Get You Sleeping Quickly - Headaches and Insomnia - The Vitamin C Relationship

I am always intrigued to read up on studies that discuss nutrient deficiencies as this is one area that is such a great controversy, especially as it relates to supplementation.

It is generally known and accepted that many conditions affecting poor health can be prevented and/or treated by simply increasing the amount of a vitamin or mineral that might be lacking.

But what if we go the other way and cause problems because of over-supplementing?

We hear from people all the time who have found themselves as having “hit a wall” with their health. They do everything they think they are supposed to do and no matter how much running, yoga, meditating and veggies they include in their lives, they still have a few conditions that they can’t shake.

A lot of times, the answer lies in the journaling of what is actually being consumed. I was going over the food and supplement records of a friend of mine recently who was complaining that despite many natural interventions, his headache and sleep problem was just getting worse.

Sure enough, on every page there was one entry every day for Vitamin C, among a dozen or so other supplements. Some of the other supplements he was taking included in their proprietary formulas added Vitamin C as well.

If a little does a little good, a lot should do a lot of good, right?

Actually, this is dangerous thinking and was at the heart of the problems he was having with his headaches and sleep.

He was also complaining about low back pain on one side, and thought he might need to visit the doctor about possible carpal tunnel syndrome problems (he had read one of the Blue Heron posts recently about CPS and Arthritis).

I sat and listened to the laundry list of what had been going wrong lately with his health and he was ready to break down and start taking prescription pain medicine for the pain he had in various parts of the body.

As it turns out, he was supplementing with over 5,000 mg every day of Vitamin C.

The USDA recommends that the minimum amount to prevent scurvy should be about 95 mg daily.  Diet generally covers this.

Studies have also shown that a higher intake, closer to about 800-1000 mg has been shown to boost immunity, strengthen blood vessels, and promote optimum cholesterol health. So just think of the conditions you can eliminate when you take 5 times more than the highest recommended intake.

At some point, however, mega doses should be only considered with a licensed medical professional’s advice and never entered into on one’s own.

The body can process and use only so much Vitamin C before the abundance winds up in areas that don’t need it in such high amounts; namely, the brain, intestines, kidneys, adrenal glands, and uterus.

Symptoms of Vitamin C overdose range from very mild with tingling in the hands and fingers to moderate with headache and diarrhoea, and even to severe with kidney stones and miscarriage.

My friend had several kidney stones (thus the back pain), migraines, and insomnia.  The flushing of the skin and the tingling thumbs were not carpal tunnel syndrome…they were symptoms of Vitamin C overdose.

The other piece that complicates the issue is that if one over-supplements chronically with Vitamin C and suddenly stops taking it, withdrawal symptoms can be really bad and include even worse migraine pain along with chest pain, muscle problems, and other bad effects.

My friend and his doctor are getting him started with a plan to wean off the mega-doses of the Vitamin C and hopefully he can see the insomnia disappear almost as soon as soon as the headache problem did- the headaches were gone almost immediately.

The kidney stones, unfortunately, will require a more intrusive level of intervention, but now he knows how to prevent a recurrence.

I am all about treating methods naturally, as you know, but I am also all about reinforcing everything in moderation. Overdoing anything isn’t good, and many times avoiding prescription medication is just a matter of scaling back on something you do too much of…even if it is too much of a good thing.

For more ways to naturally treat headache pain and insomnia, see my guides today.

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.

To find out more about this program, click on How to Get You Sleeping Quickly?

You may also like:

What are the foods to eat for angular cheilitis?

Revealing here super quinoa recipes for all diseases 

What is the best way to reverse vertigo?

Cracks in the corners of the mouth - a sign of alarm that your body lacks vitamins

These common foods here can really keep blood pressure low

These 2 common ingredients cut blood pressure by half

How best to reduce blood pressure quickly?

Here are 10 great ways to improve vertigo and dizziness

What is the Best Way to Overcome Insomnia Naturally?

Click Here to Find Out How You Can Sleep Well Tonight

Overcome Insomnia Naturally - Supplement Cocktail Can Help Ease Insomnia

Hope for the 60-million adults in the US that suffer with insomnia comes in the form of natural remedies – including a group of stress-reducing supplements—a review paper published in the newest issue of the “Holistic Nursing Practice” reports. The study author states that deficiencies in certain vitamins and minerals can increase the effects of mental stress on the brain, which can impact sleep.

This review paper notes that downing a daily cocktail of three dietary supplements – omega-3 fats, B-complex vitamins, and melatonin— are just as effective as many drugs for treating stress-induced insomnia. The paper adds that these supplements are also typically safer with fewer side effects when compared to prescription drugs.

More safe methods for helping you get to sleep…

Overcome Insomnia Naturally - Rare Oil Treats Insomnia

Insomnia is one of the most common health problems in the US, afflicting nearly 30 million adults. A new research study conducted by Green Clinic Research Center scientists has discovered a new natural way to beat insomnia: lettuce seed oil.

In this study of 60 adults with chronic insomnia, half were assigned to take lettuce seed oil before bedtime while another took a placebo. The research team found that the salad tree oil outperformed the placebo in terms of sleep duration and reported sleep quality. Importantly, no side effects were reported. The researchers note that lettuce seed oil may help induce sleep by promoting the relaxation of the central nervous system.

Watch this Video - 8 Strategies to Beat Insomnia

More natural ways to sleep easily…

Overcome Insomnia Naturally - Risk of Falling and Prescription Medications

Everyone with a television set has likely now seen the commercial with the fragile senior citizen lying on the floor of her garden home, just out of reach of the phone, needing help from a fall.

Those little rescue buttons are a great asset and several of the older people I know either have one or a parent still in the home does.

The older we get, the more fragile our bodies can become. Sometimes it’s because of a disease process that accompanies the senior years such as osteoporosis, or a result of a lifetime of hard work in careers that are unforgiving to the body, such as construction or other skilled labor trades.

Unfortunately, another dynamic unfolds with the later years and can also be the result of a disease process or injury, but could also be caused by the very medications needed to alleviate symptoms of those complications in the first place: increased risk of falling.

As we age, our bodies simply don’t work as efficiently or recover as quickly as they once did. The leading cause of injury and fatalities in people over the age of 65 isn’t even cancer- it’s falling. Well over a quarter of a million American seniors saw hip fractures alone in 2010. That doesn’t even factor in head, arm, leg, and spine injuries.

Weakened muscles after a stay in the hospital or damaged joints put seniors at elevated risk of falling, and many times there are several other risk factors involved in a person’s level of risk for a fall.

Some, like the march of time, are factors we can’t control. To be sure, with healthy living the march can be slowed significantly, but never stopped. This is the natural order of things.

But other risk factors, such as general mobility, have smaller sub-factors that have some level of control, whether for ourselves or our adult children who care for us. These include how accessible the living environment is, how clean it is, and what kinds of assistive aids are available for use with mobility.

Power chairs are a great modification of how people get around, and those cool grabby arms that help a person pick something up off the floor to eliminate bending.

But what about medications? Pharmacists advise that if you are taking more than four prescription medications at a time, your risk of falling increases significantly over peers who take less than 4.

The biggest offenders are the medications that cause drowsiness or dizziness. These side effects are very often printed on little yellow, orange, or blue stickers on the prescription bottles, and also included in the information sheet that comes with the medicine. Do you read your info sheets thoroughly?

Do you know how many of your maintenance or acute illness medications carry such a warning? You should. Knowing which medicines are the biggest risk-inducers can be the difference in staying on your feet (or upright in a chair) or getting dizzy and collapsing.

Medications for blood pressure, insomnia, anxiety and depression are the most commonly prescribed pharmaceuticals out there today (as evidenced by the onslaught of relentless advertising), with erectile dysfunction medicine rounding out the top five.

These are also the medications that dominate the list of most likely to contribute to falls in people who take them. The only other class of medication that also shows up is for seizure disorders, but it isn’t as commonly prescribed.

There is no doubt that some medications are necessary for keeping some conditions from being fatal, but there is also no doubt that we, as a society, over-medicate to a dangerous and deadly level.

The littlest thing goes wrong and most Westernized healthcare consumers and providers reach immediately for a pill. It’s the ‘quick fix.’ But it can come at a great cost, especially when you are trying to quickly fix several conditions all at the same time with a cocktail of fall-causing pharmaceuticals.

The best thing to do if you are taking multiple medications or any from the above listed groups is to talk to your doctor openly and honestly about your wishes for resolving health concerns naturally. Not everything always can be, but it is always worth giving it a good try.

Sometimes even just reducing the dosage of the offending medications will help to reduce the risk. This would be solely up to the health care provider to determine as far as if it is appropriate and safe. Your goals and concerns are what he or she would use in determining appropriateness.

To stay in this line of thought, I would offer one cautionary point. Your health is your responsibility, and there is nothing wrong with wanting to get off certain risky medications. There is, however, something wrong with taking that decision into your own hands and not involving the doctor.

Because don’t forget- going off a medication cold turkey ALSO can cause dizziness and fainting, resulting in a fall. Let your doctor help guide your elimination of the medicines you don’t want and together you can work as a team to get you to the best possible health naturally.

For drug-free ways to reduce blood pressure or resolve insomnia or ED, check out my 100% natural and easy to use programs today.

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.

To find out more about this program, click on How to Overcome Insomnia Naturally Fast?

You may also like: 

What is the best way to relieve migraine pain?

7 risky herbal medication interactions best to avoid here

What is the best way to reverse vertigo attacks? 

What is the Best Way to Beat Insomnia Naturally?

Click Here to Find Out How You Can Sleep Well Tonight

Beat Insomnia Naturally - Insomnia Increases Risk of Heart Attack 45%

Chronic insomnia makes people tired and irritable –and it may increase heart attack risk to boot—according to a research team from Norway.

The scientists investigated the connection between sleeping patterns and heart attack risk in a group of 50,000 men over the course of 10-years. They discovered that insomnia increased heart attack risk by approximately 45 percent –similar to smoking or being severely obese.

Scientists note that poor sleep may increase levels of inflammation in the blood, which can damage arteries and contribute to plaque formation.

Get to sleep naturally with this program…

To lower cholesterol naturally click here…

Beat Insomnia Naturally - This Tea Helps Insomnia-Sufferers Get a Good Night’s Sleep

Sipping a hot cup of chamomile tea before bed has a centuries-long history as an insomnia remedy. Now, a new study published in the latest BMC Complementary & Alternative Medicine has found that the supplemental form of chamomile promotes shut-eye in adults suffering from insomnia.

In this double-blind, placebo-controlled trial of 34 adults, researchers gave the group either a placebo or 250mg of chamomile. They found that chamomile modestly improved the amount of sleep that the participants experienced. The researchers note that chamomile helps increase levels of GABA –an important neurotransmitter in the brain that promotes healthy sleep patterns.

More natural ways to eliminate insomnia…

Beat Insomnia Naturally - Michael Jackson’s “Doctor” License to Kill?

Today, I’m touching some very sensitive, controversial and moral issues. So whether you agree with me or not, I’ll really appreciate your comment on this topic.

The verdict had come out on Conrad Murray’s guilt and I believe that’s pretty much in line with public opinion.

I believe most of us connect to Dr. Murray with feelings of betrayal. After all, doctors are supposed to be helping people, not overdosing them with dangerous medications only meant for hospital use.

It doesn’t even matter if Murray in fact injected Jackson with the overdose or if Jackson somehow did it himself, the drug should never have been there in the first place.

It’s like hiring security guard to protect your house and have him show up with a nuclear bomb for your kids to play with. The security guard was supposed to protect you, not harm you. The same goes for doctors.

The scariest thought however is that Murray’s case is so far from being isolated. Although unusually dramatic, similar things happen in thousands of doctors’ offices every day.

Doc in a box will prescribe sleeping pills or Valium to a person for years even if he knows very well that these drugs are never supposed to be used for more than a few weeks.

Not all doctors use methods described here but the fact is that most doctors receive some kind of direct or indirect payments from drug companies to push their drug. Most likely your doctor does too. You might want to shoot the question in your next visit. Legally he’s obligated to tell the truth.

The fact that many patients – like Michael Jackson –  ask for or even insist on receiving addictive drugs that are only meant to use for a short period of time, doesn’t relive the responsibility from the doctor. His Hippocratic Oath is to practice medicine ethically in the best interest of the patient. That means sometimes saying NO.

Some of Murray’s attorneys’ reasoning was that Jackson was determined to get this drug and if Murray hadn’t given it to him, someone else would. This is the same reasoning street pushers give when selling illegal drugs to kids.

In fact, I feel the street pushers have more ethics than the doc in a box because they’ve never given an oath to be anything else than pushers who deliberately turn people into junkies. And they’re not betraying anyone’s trust. They’re open about their intentions.

We’re all responsible for our own health and own actions. Sometimes, however, we need to put our trust in professionals. Part of that is to trust that they’ll put aside their own greed and agenda and say NO if we ask for something that’s not good for us.

Dr. Murray betrayed that trust when “attending to” Michael Jackson.

If you’re suffering from insomnia as Michael Jackson was, I recommend you check out our insomnia program instead of relying on sleeping pills. This program often works better than sleeping pills and has absolutely no side effects or danger.

Watch this Video - 24 Tips to Beat Insomnia and Have a Healthy Sleep

Beat Insomnia Naturally - Medications That Cause Dry Mouth

A reader with a bad breath problem wrote in for advice.  Without knowing anything more about him, my first impulse was to offer that perhaps his oral hygiene could use some improvement.

After all, the most obvious solution to any malady is 95% of the time going to be the right one.  But sometimes, there are other causes for everyday problems, such as the one with which this reader was struggling.

There are a variety of things that can cause bad breath, even if you are a fastidious brusher and flosser.

One that tops the list right under hygiene and diet is dry mouth.

Called xerostomia, dry mouth is a condition marked by a whole host of frustrating, and even sometimes hidden, symptoms.  They mimic dehydration in many ways, so understanding the difference can be tough.

Symptoms include:

·        Foamy or thick, stringy saliva

·        Bad breath

·        Dry, cracked lips

·        Problems speaking, chewing, and swallowing

·        Increased thirst

·        Receding gums

·        Digestion problems

·        Vaginal issues

·        Dry eyes and nose

·        Joint Pain

·        Muscular pain

Sufferers may even show alarmingly frequent secondary conditions that occur as a result of dry mouth, including yeast infections in the mouth and reproductive areas, increase in cavities and periodontal disease, and infections like bronchitis, laryngitis and pneumonia.

If you’ve narrowed your bad breath problem to dry mouth, then the next logical step is to look at the causes to see what could be setting this frustrating condition off.

The biggest factor is medication-related, and there is a whole laundry list of medications that contribute to dry mouth.  If you are taking more than one at a time, then your likelihood of developing dry mouth naturally increases.

Medications that cause dry mouth include those to treat:

·        Anxiety and depression

·        Diarrhoea

·        Vomiting

·        Acne

·        Insomnia

·        Asthma

·        Muscle and joint pain

·        Congestion

·        High blood pressure

·        …and more.

When looking at the possible negative side effects of these medications, the really unnerving ones like coma, risk of bleeding, stroke, birth defects, or what have you, usually command the biggest portion of our attention.

We typically skim right over the ones that don’t seem as deadly like stomach upset, dizziness and dry mouth.

But if you separate each negative effect apart from the others and look at the risks associated with each on its own, the less critical ones suddenly become worrisome.

Dizziness can lead to car accidents, falls, and head injuries.  Stomach upset, diarrhoea and vomiting lead to dehydration and malnutrition.

Dry mouth leads to infections that can be life-threatening, especially for those with compromised immune systems anyway.  Pneumonia is nothing to snicker at.  Bronchitis in an asthmatic can land a guy in the hospital.

Here’s the rub- many of the problems from diseases that these medicines are designed to prevent are what make the side effects so much more problematic if the medications are taken in the first place.

It’s like a person can’t win.

And we have to have stinky mouth on top of everything else?

However, this is the place where you would normally see the comments regarding the virtues of getting off medications wherever possible, or at least seeing about getting the dosage reduced.

Well, I don’t want to disappoint.  It is going to be critical for anyone who is suffering from the adverse effects of these medications- even if it’s just the “minor” side effects like dry mouth- to talk to the prescriber about pursuing natural methods.

As we age, more problems are going to crop up. I get that.  It’s like every five years we have to add another pill to the cocktail we take every morning.  But as we age, we are also less able to mitigate the damage caused by those very medications.

That’s why prevention is such a critical part of disease management.  While safe products to reduce dry mouth (like Biotene) are out there to help reduce the effects of dry mouth, reducing or eliminating the problem the medication is designed to treat naturally is always going to be preferred over racing behind it with medications, trying in vain to catch up.

If you noticed any of the symptoms of dry mouth and you are not chemically dehydrated, it’s time to talk to the doctor about your prescription and over-the-counter medications.  See what you can do together to reduce the dosages safely.

For easy and safe solutions to your blood pressure, arthritis, and insomnia problems, try my 100% natural guides today.

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.

To find out more about this program, click on How to Beat Insomnia Naturally Fast?

What is the Best Way to Fight Insomnia?

Click Here to Find Out How You Can Sleep Well Tonight

Fight Insomnia - Are Your Eyes Causing Insomnia?

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.

Other studies have also found cherry juice effective in improving arthritis…

More natural ways to get you sleeping quickly…

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.

Heal type 2 diabetes in 21 days here…

A natural way to fall asleep…

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.

To find out more about this program, click on How to Fight Insomnia Fast?

You may also like:

 9 best ways to absolutely fight chronic inflammation

7 antioxidant anti-inflammatory foods that boost your health