Too Wired to Sleep?

 

Written by Jenny Catton

 

Creating a relaxing bedroom environment is one of the best ways to ensure a good night’s sleep. So whether it’s lavender oil on your pillow, comfy blankets or soft colours, it’s a good idea to make your bedroom a sensual and tranquil area.

 

However, many of us are ignoring one thing which could be spoiling our relaxed bedroom environment – electrical equipment. Whether you have a television, computer or simply an electric alarm clock in your bedroom, they may be giving off signals that could be disruptive to natural sleep patterns.

 

This is because electrical appliances create EMFs – electromagnetic fields – which may be harmful to health and have been linked to everything from cancer to depression. And because we spend a large chunk of our time in bed and it’s a place where we should be able to fully relax, it may make sense to try and reduce the number of EMFs in your bedroom.

 

Here are some things to try:

 

Replace Old Appliances

It’s thought that older appliances emit more EMFs than new ones so make sure yours are up-to-date.

 

Keep Your Distance

Make sure all electrical devices are at least 6 feet from where you sleep. In particular, don’t place electrical equipment close to your head.

 

Avoid Unnecessary Gadgets

Swap electric blankets for hot water bottles and keep computer equipment out of the bedroom.

 

Remember to Switch Off

Unplug devices when not in use.

 

Move the Charger

Keep telephone, razor, and toothbrush chargers in other rooms.

 

For more information about EMFs, visit: www.emfsafehome.com

 

 

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Categories: bedroom, bedroom environment, bedroom nbsp, Electrical, electrical equipment, emfs, nbsp, sleep

Is Your Bedroom Environment Causing Sleepless Nights?

 

Written by Jenny Catton

 

How did you sleep last night? Did you get a solid eight hours rest, or did you struggle to get to sleep, leaving you feeling exhausted the next day? Well, if you didn’t sleep as well as you hoped to, you’re not alone. According to research 25% of the UK population suffer from some form of sleep disorder and people are increasingly dissatisfied with the quality or quantity of their sleep.

Of course, getting enough sleep is vital for good health. A lack of good quality sleep can cause all manner of health problems from depression and irritability to weight gain and recurring colds.

If you’re struggling to get a good night’s rest – making some simple changes to your bedroom environment could make all the difference. A calm, restful environment is much more conducive to sleep than a cluttered, bright or noisy one. Here are some tips:

 

Easy on the Lighting
If your bedroom is too bright; it will be difficult to get to sleep and to stay asleep. In summer months, it may be worth investing in black-out blinds to keep the room dark enough. Also ensure that lights from clocks and electronic devices are out of sight.

 

Clear the Clutter
A messy bedroom can make it difficult to relax before going to sleep. Make sure your bedroom is as clean and uncluttered as possible.

 

Check Your Temperature
Make sure your bedroom is neither too hot nor too cold and deal with any annoying drafts.

 

Colour Consideration
Avoid bright colours or busy patterns in your bedroom and instead choose muted shades to create a cosy and restful environment.

 

For help and advice about sleep problems, visit: www.insomniacs.co.uk

 

Categories: bedroom, bedroom environment, environment, problems, quality, restful environment, sleep

How to Avoid the Main Causes of Skin Ageing

 

Age isn’t the only factor that can affect how old your skin looks. Skin ageing is down to lots of different factors and how you look after yourself in your 20s could influence your appearance, making it important to think about wellness from a young age if you want to keep looking youthful.

Sunny side

The sun can be damaging because UV rays affect the way that collagen in your skin is produced. This is the substance that gives your face muscle tone and a lot of premature ageing is down to the sun’s rays. You can protect yourself from the damaging effects of UV by making sure you wear lotions that contain a SPF. Putting it on all exposed areas, especially around the delicate eye area can cut your sun exposure, as can staying out of direct sunlight from 10a.m – 3p.m.

Think healthy

Smoking, drinking and lack of exercise can affect our skin, as well as our general wellbeing. The dehydrating effect of alcohol can make lines seem deeper and smoking introduces toxins into our body that can disrupt circulation so skin appears dull. Getting rid of or reducing vices and introducing a healthy diet can make you look and feel great.

Sleep well

Sleep has an anti-ageing, rejuvenating effect on our bodies and that includes skin. Regular, undisturbed sleep for at least seven to eight hours is an effective way to get rid of dark circles, eye bags and a general tired appearance. Invest in ear plugs, and sleeping masks if you need to and blackout blinds can stop you waking early.

Don’t stress

Stresses and strains can overload your system by draining you of energy. Skin can become haggard and lose its vitality as you try to cope with stressful events. If you regularly feel affected by these kinds of events then taking time out to do calming activities – like yoga and meditation – can help you feel more relaxed and give you back your zest, as well as protecting your skin.

Categories: affect, ageing, feel, skin, skin ageing, sleep

Sleep Like a Baby

 

In the past parents regularly put their babies outside in their prams to give them a good dose of fresh air each day. But today many parents worry about babies being too hot or too cold and so keep them indoors more often. And with the increase of cars and indoor shopping centres, children are spending less and less time outside.

 

There is however a big incentive for parents to take their children out for fresh air each day and that’s a good night’s sleep! Recent research has shown that babies who are exposed to natural daylight during the afternoon will sleep longer at night time. The study which was published in the Journal of Sleep Research suggested that spending time outdoors in natural daylight helped babies to establish their circadian rhythm which is essential for setting the body clock, allowing babies to distinguish between day and night.

 

Interestingly, the time of day is important when heading outdoors with baby as experts have found that afternoon daylight in particular is most beneficial. During the study the sleeping habits of 56 babies were recorded and those who slept the longest at night time were found to have been exposed to twice as much light between midday and 4pm.

 

So if you’re a parent who would like to improve your baby’s sleep patterns, try to get out in the fresh air each day. Don’t worry about the weather – even on an overcast or rainy day, your baby will still get the benefits. Keep waterproofs and rain covers ready so that you can pop out whatever the conditions.

 

For more information about healthy sleep for all ages, visit: www.sleepcouncil.org.uk

 

Categories: babies, fresh air, natural daylight, nbsp, night, Night time, sleep, time

5 Things Keeping You Up At Night

 

 

We have all had those nights where we just can’t fall sleep. You toss and turn. You get a drink of water and pace the house. No matter what you try, you are not getting to sleep anytime soon. It can be difficult to pinpoint exactly what is keeping you from those needed ZZZs. Luckily, we compiled the five most common things that can keep you up at night and what you can do to make them disappear.

 

 

Stimulants

If you are drinking a lot of coffee, tea or soda throughout the day, you might find yourself unable to sleep at night. Fairly obvious, right? Well, did you know that these are not the only stimulants in your diet that may affect your sleep patterns? Chocolate and sugar can have the same effect. If you find yourself unable to sleep at night, try keeping a food journal to see if certain foods could be contributing to your poor sleep. A good night’s sleep might be as easy as making a few minor changes to your diet.

 

 

Stress

Everyone has stress. Whether you are concerned about your financial responsibilities, problems at work or even stressing about the fact that you can’t sleep, stress can keep your mind awake even when your body is begging for rest. While the causes of your stress may be difficult to remedy, you can try to turn your mind off faster at night by turning off the TV an hour before going to bed. Television can keep your mind engaged, making it harder to switch to a “sleep mode.”

 

Another tactic you can try is reading a book shortly before bedtime. But, it is recommended that you read outside of your bedroom to train your body that “bed” means “sleep.” Meditation can also help ease your mind and put those racing thoughts to bed.

 

 

Back Pain

Whether it’s acute—from overexertion or a muscle pull—or chronic, back pain can keep you from getting comfortable and falling asleep. You might be able to fall asleep, but find yourself waking up during the night with your back stiff and sore. According to Northamericanspine.com, as many as one third of adults experience back pain each month. A heating pad or an over-the-counter pain reliever may help. Sometimes the answer is as simple as changing your pillow. If the pain persists, there may be underlying causes that require more examination by a doctor.

 

 

Time to Yourself

If you are a busy adult spending time working, running errands or taking care of the kids, you might not get very much time to yourself. This lack of down time could be contributing to your poor sleep. When you lie down at night, your mind senses that it’s time to sort through any issues you may have been putting off during your busy day. Try scheduling a night of fun or perhaps a trip to the spa to give yourself that much needed “you” time.

 

 

Marital Problems

It’s no secret that fighting with your spouse can keep you up at night. The pressure of always arguing, or the desire to not speak your mind, can cause you to stay awake at night internalizing instead of resting. Consider speaking to a counselor, or being more open with your spouse about how the relationship is affecting you. Don’t let minor arguments interrupt the amount of sleep you need to function at 100% each day.

 

From prolonging sicknesses to promoting weight gain, lack of sleep can affect your life in a multitude of ways. Getting the proper amount of sleep each night is crucial to your overall health. Take the time to identify what might be causing you to remain awake and take the steps needed to resolve those reasons. Your body will thank you.

 

Savannah Coulsen is a freelance writer. She lives in Raleigh. Savannah loves to read and write and she hopes to write a novel someday. Savannah also loves learning and is a self-proclaimed health guru.

 

Co author Doug Johnson helped create North American Spine and manages all medical staff, in addition to training physicians in proper AccuraScope procedure techniques.

 

 

Categories: sleep, sleep deprivation, things, up at night

Pregnancy Prostration: How to Get a Better Night’s Sleep

 

A lack of sleep is a health concern for anyone, but this is especially true when you’re pregnant. Not only does a lack of sleep affect your wellbeing, it can also have a negative impact on your baby’s wellness. At the very least, the troubled sleep and waking up in the middle of the night that comes with pregnancy can make you feel tired and irritable, and the worst thing is that it’s all downhill from here. Aside from the fact that you will barely ever catch a full night’s sleep once you have your baby, it is later in the pregnancy that most sleep related issues begin. According to a detailed survey undertaken by National Sleep Foundation, four out of every five women complain about sleep troubles, be it due to increased heartbeat, shortness of breath, hormonal changes and/or increased bulk which made the woman uncomfortable. So, with these issues in mind, how on earth can you sleep better?

 

1. Do Not Nap Frequently: You will constantly feel the urge to nap during your first trimester, but Dr. Grace Pien, a sleep researcher at University of Pennsylvania’s Centre for Sleep and Respiratory Neurobiology, warns against it. Pien points out that naps make you less tired at night, which means you’re not physically or mentally ready to crash when bedtime rolls around. Having a strict sleeping schedule – rather than making up for things with napping – means you’re less likely to find it difficult to fall asleep at night or end up waking in the middle of the night.

 

2. Get More Comfortable: Your body produces a hormone called Relaxin during pregnancy so that you are more ready for childbirth, but a side effect of this is that your ligaments are looser. This means that you end up having several aches and pains, which make it very difficult to get comfortable enough to drift off to sleep. Don’t sleep on your back or your belly, as this will only make you more uncomfortable. Rather, it’s a good idea to sleep on your side and buy a body pillow that supports your belly while you sleep.

 

3. Deal with Stress: Pregnancy is a very worrisome time in which you’re constantly thinking about giving birth, raising a child and the impact that motherhood will have on your life – it’s no wonder that you can’t sleep! UCSF professor Dr. Kathryn Lee explains that there’s a deep relationship between poor sleep patterns in pregnant women and the complications that arise during labour. She says, ‘When you are exhausted, your muscles get tired,’ and this is exacerbated by stress. Tired muscles make it tougher to push more effectively when you go in to labour, so going to bed with a calm mind becomes extremely important. Lee recommends trying yoga and meditation, as these techniques have been shown to help pregnant women unwind and establish a more regular sleep pattern.

 

4. Don’t Drink Too Much Before Bed: While a lot of mothers-to-be end up drinking a lot of water to keep hydrated, pregnancy itself causes a more frequent urge to urinate, so all that water isn’t helping matters. This is because your kidneys are working harder to filter blood for you and your baby, and an enlarged belly puts pressure on the bladder. Yes, you should carry on drinking plenty of water during the day, but after 4pm you should cut down your intake of fluids. So long as you get all of your fluid requirements in the first half of the day, your sleep won’t be disturbed by several trips to the bathroom at night.

 

Categories: napping, pregnancy, sleep

10 Little Habits to Help You Lose Weight and Keep it Off

Going on a diet helps you to lose a lot of weight in the short-term, but as soon as you come off it, you end up putting it all back on again – now that’s a blow to your mental wellbeing! According to nutritional wellness expert Zoe Ruderman, ‘Losing pounds doesn’t have to be torture (we’re looking at you, cayenne-pepper cleanse).’ So how do you adopt a few simple behaviours and keep your weight down on a long-term basis? Adopt at least three of the following habits and you’ll be thinner and healthier in days.

 

1. Snack Smartly: Ruderman points out, ‘Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it’s better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.’

 

2. Turn off Your TV: Ruderman details, ‘Dining while viewing can make you take in 40% more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you’re eating solo.’

 

3. Get on The Scales Every Day: ‘If your regular weight increases several days in a row, it’s a red flag letting you know you need to cut back a little or beef up your workouts slightly,’ says Ruderman.

 

4. Sculpt Three Times a Week: ‘Doing five minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass,’ Ruderman asserts. ‘The more muscle you have, the higher your metabolism will be, so you’ll torch more calories as you go about your day.’

 

5. Reach For Your Mobile: Ruderman advises, ‘Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day’s going. Research shows that cravings only last about five minutes, so by the time you hang up, the urge to devour junk will have subsided.’

 

6. Eat a Big, Balanced Breakfast: Ruderman explains, ‘A [morning] meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you’re not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.’

 

7. Watch the Booze: ‘One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite,’ Ruderman warns. ‘Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.’

 

8. Have Fruit Twice a Day: Ruderman notes, ‘Fruit has no fat and is mostly water, so it’ll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don’t freak about fruit’s carb count — we’re talking the good kind of carbohydrates that contain lots of healthy fibre.’

 

9. Sleep for Longer: Ruderman outlines, ‘Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you’re well-rested, you’re less prone to snacking out of fatigue or stress.’

 

10. Visualise it: ‘When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim’ Ruderman instructs. ‘The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you’ve achieved it before.’

Categories: fruit, minutes, nbsp, ruderman, sleep, Snacking, weight

Insomnia, Don’t Let It Consume You

Are you having difficulty falling and/or staying asleep? Do you wake up too early in the morning? Or are you feeling tired upon waking up? Well, you may be suffering from insomnia.

 

There are a lot of people around the world struggling against this sleep disorder. This condition comes in two types—primary and secondary—and can be associated with other issues like PTSD, bipolar disorder and other illnesses. It can trigger unwanted behaviors and psychological patterns that can go wrong and may create complications such as being irritable, angry and uncontrollably impulsive.

 

Insomnia doesn’t choose its victim. Although there are factors contributing to its development, everyone can suffer the worst. Take the case of the famous artist Chris Brown, as an example, who has to appear in court for a case associated with problems, which include insomnia. Whether you are suffering from primary or secondary insomnia, you should know what to do, how to manage it and reintegrate one night at a time.

 

 

Know The Risk Factors

Acute or chronic insomnia can come and go and are caused by a lot of factors, both internal and external. Stress is one of the major causes of insomnia. Emotional and physical problems, medications, environmental factors, and depression are also known to cause this sleep disorder. As much as possible, you have to avoid these common circumstances. If you could not avoid them, try to find a way to minimize the absorption of all those factors.

 

 

Observe The Symptoms

There are several recurring symptoms you can easily identify to clarify your suspicion of having a sleep disorder. Try to observe if you had the following:

 

• Difficulty in falling asleep


• Waking up too often during the night


• Difficulty in going back to sleep


• Drowsiness during the day


• Feeling tired


• Feeling irritable

 

 

Get Diagnosed

If you noticed several symptoms, don’t waste your time. Go to your doctor and seek for advice. For sure, your doctor will make evaluations and recommendations on how to confirm your condition. Your diagnosis is the first step to your journey through insomnia recovery. After your medical evaluation, that’s the time to work on the treatment process and heal.

 

 

Consider Treatment

If you were diagnosed with chronic insomnia, you would surely need to see a specialist. This will require a therapy and an effective medical approach to address the problem. Acute insomnia, on the other hand, can be prevented. There are so many ways on how to get away from this sleep disorder. You may consider the following tips on how to prevent or cure your acute insomnia:

 

• Practice a regular physical workout


• Eat a well-balanced food diet


• Avoid the contributing factors


• Sleep early

 

Insomnia can be detrimental to your daily grind and may cause more troubles beyond your expectation. Before anything can happen, do something. Make sure you sleep well. Sometimes, your bed and pillows can be the reasons why you can’t sleep. You should sleep in a comfortable mattress, like the Dormeo Octaspring Mattresses, to ensure that you will get an uninterrupted sleep.

 

Brandon Peters is an entrepreneur, writer and a travel, gadgets, health, and outdoors enthusiast. He loves sharing his insights, knowledge and experience in different fields. You can follow him on Facebook, Twitter and Google+.

Categories: consume, insomnia, sleep

Up All Night? Six Ways to Treat Your Insomnia

Sleep is essential to the human body’s ability to function, yet there are millions of people who struggle to fall asleep every night due to insomnia. There are few things more frustrating than lying in bed, exhausted, without being able to fall asleep. While there are many different insomnia treatments out there for sufferers of the condition to try, these are six of the most effective:

 

Melatonin Supplements

Melatonin is a natural hormone your body produces at night to make you fall asleep easier. Inadequate production of melatonin often manifests in difficulty getting to sleep and insomnia. This problem is easily treatable with a melatonin supplement. The normalized levels of melatonin in the body help sufferers of low melatonin-induced insomnia fall asleep faster and stay asleep longer.

 

Sleeping Pills

While sleeping pills are not a long-term solution to insomnia, they can be used to provide sleep during your worst nights. There are prescription sleeping pills specifically made to treat insomnia, but prolonged used of these drugs can result in dependency and worsen the insomniac’s condition.

 

Proper Sleep Hygiene

Designating a specific time and place to go to sleep—and sticking to your designations—is one of the best ways to practice good sleep habits. When you go to bed at different times, or in different locations, your body’s sleep schedule and recognition response get confused. A sleep systems expert from Crowley Furniture Mattress Store often advises people to set aside their bed for sleeping purposes only, as reading, eating, etc. on your bed causes your body to respond to it as it would an active place, rather than a restful place. Only use your bed when you go to sleep at night, and be sure to keep roughly the same sleeping hours every night. This will restore your body’s natural sleep-recognition cycle and help you get to sleep faster.

 

Avoiding Alcohol

Many people think that a drink or two will actually word as a sleep aid, since it relaxes and tires the drinker out. While a drink will make you sleepy, alcohol actually prevents the body from sleeping properly by blocking the REM cycle. Since this cycle is necessary for deep sleep and a sense of restfulness, those who drink before bed will usually wake up feeling as if they did not sleep at all.

 

Getting Out of Bed

A common habit of many insomniacs is rolling around in bed for hours, trying to fall asleep. Doing this, however, raises stress levels, making it even harder to get to sleep. If you are having trouble sleeping, try getting out of bed and participating in a relaxing activity until you feel tired. Read a book, take a bath, or drink a cup of tea—do whatever you find works to lower your stress levels and allow you to get back to sleep.

 

Abdominal Breathing Exercises

 

Relaxation techniques are a great way to prepare the body sleep. Deep breathing with your chest, stomach and back will slowly help you become more relaxed. Breathing exercises like this clear the mind and send calming signals through the body, stopping the release of the stress hormones which are often responsible for insomnia.

 

There are many possible causes of insomnia, so it may require a lot of trial-and-error with treatments to determine what, exactly, works for your insomnia.

Categories: body, breathing exercises, fall asleep, insomnia, nbsp, night, sleep, Sleeping, sleeping pills, Stress Levels, treat

The Health Benefits of Sex: 6 Doctor-Recommended Reasons

Having sex isn’t just good for your relationship or sexual health; it also has vast benefits for your wellbeing. According to Dr. Oz, the cardiothoracic surgeon and author who hosts The Dr. Oz Show, ‘When it comes to the topic of sex, I’ve been known to put it all out there. As a matter of fact, on the very first episode of The Dr. Oz Show, I jumped right in—to the point of telling the audience personal stories about my sex life with my wife, Lisa…I’m still passionate about this issue because taking care of yourself isn’t just about eating right and exercising. Being in a healthy, fulfilling sexual relationship can do wonders for your overall wellness.’ So what can having sex do for your wellness?

 

1. Heart Health: Dr. Oz notes, ‘We already know that sex can be a decent cardio workout (one 30-minute session can burn 70 calories); now research indicates it may protect your heart in other ways. A study in the Journal of Sex & Marital Therapy found that people who had sex an average of 12 times per month had greater heart rate variability (HRV)—a measure of how well the heart responds to subtle changes throughout the day (like standing versus sitting). Higher HRV is a good thing; it may lower your risk of developing heart disease, the leading cause of death for women.’

 

2. Anti-Ageing Wellness: ‘Have sex at least three times a week,’ Dr. Oz advises. ‘In a study at Scotland’s Royal Edinburgh Hospital, people in their 40s who reported having an average of 50 percent more sex than the typical person were judged by a panel of strangers to be about seven to 13 years younger than their actual age. Researchers believe the youthful glow comes in part from the release of the DHEA hormone during sex. DHEA, which is produced by your adrenal glands, has anti-ageing properties that can increase the production of collagen and may reduce wrinkles.’

 

3. Better Sleep: Dr. Oz explains, ‘Levels of the hormone oxytocin surge after sex, and its stress-reducing qualities may help you nod off more quickly. (The relationship between shut-eye and intimacy works the other way, too: One study found that women ages 42 to 52 who reported restless sleep patterns were less likely to get physical pleasure from sex than women who regularly got a good night’s rest.)’

 

4. Fewer Headaches: ‘Ever pass on sex because your head is pounding?,’ asks Dr. Oz. ‘You may be missing out on the very thing that could bring relief. A small study conducted at Southern Illinois University found that nearly half of female migraine sufferers felt better after orgasm. As endorphins flood the body, they may have an effect similar to morphine, muting your body’s pain response and increasing your threshold for discomfort.’

 

5. Fewer Colds: Dr. Oz details, ‘A study from Wilkes University in Pennsylvania found that people who had sex once or twice a week enjoyed a boost in their immune system, thanks to a 30% increase in immunoglobulin A, the infection-fighting antibody found in the respiratory and gastrointestinal tracts. One caveat: Subjects who had sex more than three times a week actually had lower levels of the antibody than those who had less sex. Researchers believe that in moderation, the release of chemicals during orgasm may enhance your immune function, while too much of these chemicals may suppress it.’

 

6. Living Longer: ‘For women, quality trumps quantity when it comes to the lifesaving effects of sex,’ says Dr. Oz. ‘Simply having positive memories about your sexual past may add roughly four years to your life, according to research at the Duke Centre for the Study of Ageing and Human Development. Researchers found that these fond memories may encourage you to continue leading a happier, healthier life.’

 

Categories: anti ageing, health, Health Benefits, heart, heart health, nbsp, sleep, study, Women

New Year New You? The Best Reasons to Get Into Shape

Besides looking your best, what are the main reasons to lose weight and increase your fitness? There are lot of reasons that go above and beyond what you see in the mirror, and they are related to your wellness and wellbeing.

 

First of all, a brisk workout is great for your mood. Working out is like a bad mood repellent; it boosts the production of chemicals in your brain that help to reduce anxiety and stress and make you feel relaxed and happy. Research shows that even if you find it hard to drag yourself down to the gym, you will still reap the rewards and walk out feeling like you are on cloud nine.

 

Working out is also a great way to ensure that you get a good night’s sleep. A recent study by the National Sleep Foundation found out that around 67 percent of those who got regular exercise say that they enjoy a full and pleasant night’s sleep. This stays the case no matter when you take your exercise, be it in the morning or at night.

 

If you have a big exam coming up or a speech or presentation to give in front of an audience, exercise could be your friend. A new study has just been carried out which has proved that doing just one session of aerobic exercise  can result in a much higher level of the hormones that are associated with having a strong memory. This means that if you work out you are much more likely to be able to do well in a task that requires memory skills.

 

There’s a strong link between exercise and creativity too. Another study showed that those who did regular exercise fared better on creative tests than those who did not do regular exercise.

Categories: exercise, fitness, memory, nbsp, regular, regular exercise, sleep, study

How to Get a Good Night’s Sleep, No Matter the Obstacles

A bad night’s sleep is one of the most common health concerns of modern life, but what can you do about it? Instead of reaching for your sleeping pills, try enhancing your night-time wellness with these top tips:

 

1. Dealing with noise: If noise is keeping you awake, David Neubauer, MD, associate director of the Johns Hopkins Sleep Disorders Centre, in Baltimore, recommends adding white noise. ‘Background noise is good for two reasons,’ he says. ‘It helps block outside noises, like road-repair workers and your neighbour’s stereo. Beyond that, psychologically, it’s soothing.’ Try anything that drones continuously, such as a fan or air conditioner. You can also get sound machines if you’d rather hear chirps, croaks, or rushing water.

 

If that sounds a little too dull for your liking, James B. Maas, PhD, a professor of psychology at Cornell University and a co-author of Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance, advises playing music or talk radio, as long as you use a device with a timer so that the noise shuts off within an hour or so and doesn’t wake you later, when you’re in a lighter phase of sleep. Other than that, good old-fashioned ear plugs are a great option, as they enable you to hear enough to have a conversation if need be, but the sound is muffled and unlikely to dampen your night-time wellbeing.

 

2. Dealing with light: If light keeps you awake, ‘Limiting your light exposure in the evening tends to transition you into sleep,’ asserts Helene Emsellem, MD, an associate clinical professor of neurology at George Washington University and the director of the Centre for Sleep and Wake Disorders, in Chevy Chase, Maryland. If you like to read in bed before you go to sleep, for example, don’t use a bright bedside lamp but, instead, encourage your brain’s shift to sleep by using a low-power book light. ‘I recommend the kind that clips onto books,’ says Emsellem.

 

During the night itself, make sure you’re not exposed to any niggly LED lights around the room. You may not realise it, but even the little light on your TV or alarm clock can be a big issue when you’re trying to fall asleep. Maas points out, ‘If you have a clock with an LED dial, you should turn it around so that the light, however dim, doesn’t get through your eyelids and interrupt sleep.’ This will also help you to stop checking the time every time you wake up, which will reduce the anxiety you feel about the sleep you’re not getting. Maas adds that sealing off the windows can rid your room of early-morning sun or streelights: ‘the best thing you can do is get darkening drapes or blackout shades.’

 

3. Dealing with Agitation: If you can’t seem to relax, a study published in the Journal of Advanced Nursing, found that background music seems to do the trick. The researchers gave senior citizen calming music to listen to for 45 minutes before bedtime, and these participants ended up having a longer and more deep sleep than those who didn’t hear the music. The study used harp music by Georgia Kelly, quiet jazz by Paul Desmond, and synthesized sounds by Steven Halpern, but you should try whatever music you find soothing and relaxing.

 

There’s also the classic option of warm drinks, such as chamomile tea and hot milk. Emsellem explains, ‘Some teas have mild soporific effects. When you warm milk, it releases tryptophan [which is an amino acid your body uses to make sleep-promoting neurotransmitter serotonin]. But over time the body can develop an immunity to tryptophan, and its sleep-promoting properties dissipate.’ Still, when warm milk stops working there’s always caffeine-free herbal tea, or hot water with lemon and honey.

Categories: Light, music, nbsp, Night time, noise, sleep, sleep promoting, time, warm milk

How to Prevent Your Partner from Talking in Their Sleep

You may love your partner more than life itself, but when you wake up in the middle of the night because of their incessant sleep talking; loving your partner becomes a little bit harder. Sleep has a very close connection to your wellbeing, being related to your physical and mental health. Plus, if your partner is keeping you from your much-needed eight hours a night, the wellness of your relationship could also be at stake! So, how do you get your partner to keep sch-tum when you’re sleeping?

 

When your partner suffers from somniloquy, or sleep talking, they have no control over what they say and can say things they wouldn’t otherwise when conscious. When you tell you partner about it, or the things they’ve said, they can often be quite shocked as they don’t remember doing it, may have used different voices or language to that which they usually use. This sleep talking may have been spontaneous, or induced by something you’ve said. Though it does no harm to your partner, you may be at risk of sleep deprivation, as well as the emotional impact of having someone you love say unusual things, or even yell out during the night.

 

Sleep talking can be caused by a number of factors, including stress, depression, fever, sleep deprivation, daytime drowsiness, medications and alcohol. There may be a hereditary element involved, but often it’s external factors that seem to stimulate the behaviour. Underlying sleep conditions, such as sleep apnoea, make your partner more prone to talk in their sleep because they often fail to sleep soundly. Sleep talking rarely requires treatment, but your partner should seek medical attention if the episodes become very frequent, emotional, aggressive, abusive or dramatic. Your partner should keep a sleep diary, so that the doctor can see their sleep patterns over the course of two weeks. The diary should include bedtimes, the approximate time your partner fell asleep and woke up, any medicines your partner takes and when they’re taken, working hours, stress levels, exercise undertaken, and any drinks consumed.

 

Here are a few techniques that can keep your partner’s lips zipped after bedtime:

 

1. Get enough sleep. Your partner is more likely to sleep talk if they’re sleep-deprived.

 

2. Develop a relaxing pre-sleep habit. Your partner could try having a warm bath or a light bedtime snack before bed, drinking warm milk, listening to soft music or reading for 10 minutes.

 

3. Listen to your body. Your partner should only go to bed when they feel sleepy.

 

4. Avoid things that will interrupt your sleep. Your partner should avoid TV, smoking, heavy meals, caffeine and alcohol at bedtime.

 

5. Create the right environment. Your bedroom needs to be set up in a way that endorses sleep, so make sure it’s as quiet and cosy as possible.

 

6. Reduce stress. Practising simple exercises, stretches or yoga poses on a regular basis can help your partner to reduce daily stress levels, and sleep better as a result.

 

7. Stick to a routine. Your partner should maintain a regular schedule for meals, medications, chores, and other activities.

 

8. Eat the right foods. Tryptophan increases your body’s level of serotonin, which helps you to feel good and get to sleep more easily. Therefore, your partner should eat plenty of tryptophan-fuelled foods, such as wheat germ, cottage cheese, milk, eggs, and almonds.

 

9. Avoid taking sleeping pills. While sleeping pills may help with the odd episode of restless sleep, most doctors avoid prescribing them for periods longer than three weeks.

 

10. Block out the distractions. You can help your partner sleep better and talk less by getting them some earplugs, or something to create white noise, such as a fan. Just in case these tips don’t work, you might want to invest in some ear plugs for yourself too!

Categories: bedtime nbsp, Causes, nbsp, partner, prevention, sleep, sleep deprivation, Sleep Talking, sleeping pills, Stress Levels, talking

Back to Sex: Four Ways to Get Physical After Pregnancy

Once you’ve given birth, getting back to the peak of sexual health might not be the first thing on your mind. However, after four to six weeks – depending on how you are feeling – you can resume sexual activity and the idea might not be such a turn-off. Still, a lot of couples find that sex just doesn’t fit into their new lifestyle or they’re just too tired to do it – but sex can be amazing after having a baby, and it’s good for your wellbeing as well as your relationship. Make sure you get the go-ahead from your doctor, and then try our tips for getting back in the saddle.

 

1. Exercise: According to noted wellness writer Maria Trimarchi, ‘When you get your body moving, you get your blood flowing, and that includes to the genital region. Lower body exercises such as lunges as well as core-building moves like plank position all help to tone and strengthen muscles used during sex, with the added benefit of feeling good about boosting your energy, losing weight and sculpting those sexy abs.’

 

2. Kegels: As well as an all-over body workout, you need to work that pelvic floor. Trimarchi explains, ‘Pelvic floor muscles support your uterus, bladder and bowels, and pregnancy and childbirth weakens them. Kegel exercises will help. The stronger your pelvic floor muscles are, the more strongly they’ll contract during an orgasm. First, find your pelvic floor muscles – one of the most common ways is to try to stop the flow of urine as you go to the bathroom (don’t make this a habit, though, because fiddling with your urine flow may put you at risk for urinary tract infections). The muscles that allow you to do this are the muscles you want to work out.’ Once you’ve found those muscles, Trimarchi instructs, ‘Squeeze those muscles for about 10 seconds, rest for 10 seconds and repeat. If 10 seconds is too long, try three or five to begin with – practicing a set of 10 Kegels three times a day will have your pelvic floor muscles in shape in about six to 12 weeks.’

 

3. Sleep: In 2007, the National Sleep Foundation found that about 84% of postpartum women experience a sleep problem at least a few nights a week and about 72% wake up feeling un-refreshed – and it’s not hard to see how this can put a dampener on your sex life! Trimarchi notes, ‘People who feel tired, stressed, sad or angry – all common when we don’t get about seven to eight hours of sleep a night – are unlikely to be in the mood for sex.’ Kristen Chase, who is also known as the Mominatrix, publisher and COO of Cool Mom Picks, adds, ‘Your kids really deserve the happiest, most fulfilled mom they can have. And moms all want to do the best for their children. Taking care of ourselves and our relationships are the best things we can do. You’re modelling a positive relationship and what a happy mom looks like.’

 

4. Don’t Have Sex: Ironically enough, you can spice up your sex life by not having sex. Eliza Holland, CNM, MSN, and chairperson of the Connecticut Chapter of the AmericanCollege of Nurse Midwives, recommends, ‘Take turns making requests until you’re ready for intercourse. Today you get to decide. And you might just want a massage. Then it’s his turn. Intercourse happens when you both agree it’s time.’ Trimarchi suggests, ‘Instead of sex, build the anticipation for sex. Touch, tease and explore each other’s bodies. Or revisit old favourites. Remember what it was like to just kiss? Maybe making out in the backseat of your car will make you feel like teenagers again, without a care in the world.’

Categories: exercise, floor, floor muscles, kegels, muscles, pelvic, pelvic floor, sex after pregnancy, sex life, sleep, trimarchi

Five Shocking Things You Didn"t Know About A Good Night"s Rest

With hectic schedules, constant electronic connection and family responsibilities. Many people are finding themselves struggling to go down each night for restful sleep after a long day had ended. However, a number of factors you may not know about can contribute to poor sleep patterns and their bad effects throughout the day.

 

1 – Mild Phobias Sometimes Cause Sleep Problems

If you have problems falling asleep, it may be because of mild phobias that you aren’t aware of, but still cause enough mental distress to keep you awake. These fears can range from fear of the dark to issues of personal safety or stress from events earlier in life. These issues may require professional help to allow a good night’s sleep.

 

2 – Night Time Breathing Problems Can Have Serious Health Effects

Sleep apnea causes periods of halted breathing during the night that can disturb sleep and lead to serious health conditions such as heart disease, diabetes and even dementia. Your dentist can fit you with a dental appliance that helps to support the tissues of the mouth and throat so that you can breathe effectively all night long and get full night’s worth of healthy, refreshing sleep. The professionals from Sheron Dental say that obstructive breathing can be one of the largest sleep issues that adults struggle with.

 

3 – A Good Night’s Sleep Helps You To Maintain A Healthy Weight

A number of studies confirm that people who get less than six hours of sleep each night tend to gain weight more easily than those who sleep longer. Researchers believe this occurs because poor sleep habits can increase the amount of a stress hormone in the body called cortisol. This hormone is associated with weight gain, especially around the waist.

 

4 – Sleep Problems Affect Immune System Function

Lack of sleep can affect your immune system function, making you more vulnerable to getting colds, the flu and other transient illnesses that are ordinarily in your environment. Getting the right amount of sleep on a consistent basis is a great way to ensure that you can resist these pathogens so that you can stay healthy.

 

5 – Timing of Exercise Can Help You Sleep Better

Regular exercise is important for your overall good health. However, if you exercise too close to you bedtime, it can interfere with your ability to relax before sleep and fall asleep easily. Ensure that your exercise routine is completed at least 6 hours before your bedtime to allow your body to return to a proper resting state.

 

Your sleep is an important to your health as good diet, regular exercise and proper medical care. Ensure that you are doing all you can to foster good sleep habits every night. Your body is a combination of many systems and for optimum health all those systems need to be working together properly. Sleep plays a vital role, allowing your body to rebuild itself and be ready for the next day. Learn from this tips and apply what you are lacking into your life.

 

About the Author:

Brionna Kennedy is native to the Pacific Northwest, growing up in Washington, then moving down to Oregon for college. She enjoys writing on fashion and business, but any subject will do, she loves to learn about new topics. When she isn’t writing, she lives for the outdoors. Oregon has been the perfect setting to indulge her love of kayaking, rock climbing, and hiking.

Categories: good, health, mild phobias, nbsp, night, nights, poor sleep, regular exercise, shocking, sleep, sleep habits, sleep problems

The Secrets to Helping You Get a Good Night’s Sleep

Getting a good night’s sleep is vitally important for your health and wellness. When you are not getting a full night’s sleep, you can find that your physical and emotional wellbeing are affected. Fortunately, there are some simple lifestyle changes that you could make to help you get a better night’s sleep.

 

First of all, try to keep regular hours. Having some kind of routine can be very important for your sleep cycles. Try to go to bed at roughly the same time every day – make sure you choose a time when you are most likely to be feeling sleepy.

 

You should also try to ensure that your sleeping environment is as restful as possible. Make sure that your bedroom is reserved solely for rest, sleep (and lovemaking!) Oust all distractions such as televisions and computer screens, to avoid distractions. You should also make sure the room is a restful temperature and that the lighting and noise are controlled to help the bedroom environment be as relaxing as possible.

 

A comfortable bed is also a great pathway to a good night’s sleep, so make sure that you invest in a high quality mattress that is neither too hard nor too soft and make sure your bed is not too noisy and that it allows plenty of room to move around as much as you wish during the night.

 

If you tend to sleep with a pet, relocate it to somewhere else in the house. Not only is sleeping with a pet unhygienic, it can actually be causing you far more restlessness than you realise. Pets often move around during the night and make a noise, plus the breathing atmosphere created by a room full of animal fur can cause night time respiratory issues that can keep you awake.

 

If you follow all these steps, you are likely to get a much better night’s sleep.

Categories: better, night, sleep

Seven Little New Year’s Resolutions You Can Actually Achieve

When you’re setting your New Year’s resolutions, you tend to come up with something big and vague, like “lose some weight” or “eat more healthily” – but these resolutions never pan out. In order to achieve some of your wellness goals in 2014, you need to make them smaller and, in turn, more achievable. If you set, say, seven little goals instead of one big one, you’re at least guaranteed to check one or two off your list come next year. Here is our list of New Year’s suggestions, as well as the reason why they’re so beneficial to your wellbeing.

 

1. Drink More Water: Celebrity Nutrition & Fitness expert JJ Virgin, author of NY Times bestseller The Virgin Diet and the bestselling Six Weeks to Sleeveless and Sexy, comments, ‘More than 50% of the human body is made of water, yet dehydration can make that number drop, and fast. Dehydration means your metabolism coming to a grinding halt and increasing your body’s inflammation levels, often resulting in weight loss resistance. By the time you realise you’re thirsty, you’re already dehydrated. Start with a large glass of filtered water upon waking and keep a water bottle nearby to sip throughout the day.’

 

2. Get Enough Sleep: You may have had a few late nights over the festive season, so try to get more sleep during 2014. ‘Just one [bad] night’s sleep can knock fat-burning hormones out of whack,’ Virgin warns. ‘Turn off electronics and use the hour before bed to power down. The best gift you can give yourself is seven-to-nine hours of high quality sleep every night.’

 

3. Actually Do Some Exercise: It’s easy to drive past the gym unless you’ve committed yourself to a membership and trainer (just think of the money you’re wasting!) According to Virgin, ‘Muscle is your metabolic Spanx that holds everything together’ so make sure you fit burst training and weight resistance into your schedule.

 

4. Control Your Stress Levels: While the Holidays have probably been stressful enough, coming back to work, getting the kids ready for school and just general life can keep those stress levels up in 2014. Not only is stress bad for your health, the high levels of the stress hormone cortisol in your system will cause your body to break down muscle and store more fat. ‘Find your centre of calm,’ Virgin advises. ‘Meditation, deep breathing, yoga, or just walking your dog around the block can provide momentary bliss.’

 

5. Eat More Fibre: ‘[Fibre] slows stomach emptying, dials down your hunger hormone ghrelin, balances blood sugar, and reduces cravings,’ says Virgin. ‘The Centres for Disease and Control Prevention recommend a daily intake of fibre of between 25 to 35 grams for adults, but I personally aim for 50. To make it easy to meet your daily quota, try to eat high-fibre foods like berries (especially raspberries), lentils, leafy greens and nuts and seeds. I throw flax or chia seeds into my protein shake for an easy fibre boost.’

 

6. Make Breakfast Easy: On busy mornings, you can be tempted to skip breakfast altogether, and at the weekend you can overindulge in pancakes or a fry-up. However, Virgin points out, ‘A protein shake can rescue you in even the trickiest situation for a fast, filling, cravings-busting meal. Whether I’m at the airport or on the road, I always keep vegan (but not soy) protein powder nearby. I blend it with flax or chia seeds, frozen raspberries, raw kale, and unsweetened almond or coconut milk.’

 

7. Indulge Smartly: While setting all these goals may make you feel virtuous, you can’t be too strict with yourself or you’ll fall off the wagon. Virgin recommends, ‘Aim for a low-sugar dark chocolate with at least 80% cacao, preferably organic, and enjoy sparingly. For extra indulgence, smear some almond butter on top of it.’

Categories: Chia Seeds, fibre, nbsp, new years resolutions, protein shake, sleep, Stress Levels, virgin, Water, year

Seven Simple Steps to Help Yourself Out of Your Depression

Depression isn’t just a case of emotional wellness, it’s a major health concern that can impact all areas of your wellbeing. However, even taking just a few simple steps can help you to lift yourself out of the darkness.

 

1. Don’t blame yourself: Although this may be easier said than down, relieving yourself of blame is the most important thing you can do to beat depression. In order to set yourself on the road to recovery, you first need to clear it of the stumbling blocks of stigma, guilt and feelings of inadequacy. You need patience and a practical, proactive approach to manage the symptoms of depression.

 

2. Try to look on the bright side: According to life coach and Health magazine columnist M. J. Ryan, the author of AdaptAbility: How to Survive Change You Didn’t Ask For, ‘How you frame something can change everything.’ Instead of focusing on the negative aspects of a situation, try to consider the sunny side. If it’s pouring rain, for example, at least it will do your garden a lot of good. The thoughts may seem simple and small, but these bright ideas will lead to a more optimistic and inventive you who can take on just about anything.

 

3. Get a good night’s sleep: There’s no way you can understate the importance of a good night’s sleep. While everyone has different sleep needs, and more research needs to be done on the link between sleep and depression, experts advise people with depression to get enough sleep and maintain a regular sleep-wake schedule.

 

4. Let the sun shine on your life: Michael Terman, PhD, the director of the Centre for Light Treatment and Biological Rhythms at Columbia University Medical Centre, explains, ‘Brightening your bedroom when you wake up helps you feel happier all day.’ If you have a timer for your lights and lamps, get them to switch on 15 minutes before your alarm sounds to get a “dawn simulation” effect. You can also leave curtains and blinds open for the same effect, although this might make sleeping at night more tricky. Terman adds that just being outside in the sunshine can also boost your mood and, as morning sunlight is the most beneficial, a pre-work walk will work wonders.

 

5. Get better bulbs: A lack of sunlight is the main cause of seasonal affective disorder (the appropriately acronymed SAD) which contributes to a depressed mood. In this country, getting lots of sunshine isn’t often an option, but you can try and incorporate a little artificial sunlight into your life. In high-traffic areas, such as the kitchen and living room, try using compact fluorescent bulbs. These bulbs mimic sunlight better than incandescent bulbs.

 

6. Get yourself a furry little friend: Researchers at the University of Missouri–Columbia recently found that petting a dog for just 15 minutes releases the feel-good hormones serotonin, prolactin, and oxytocin, and lowers the stress hormone cortisol. However, if you fall on the feline side of the dogs vs. cat debate, you can still benefit too, as other studies have shown that playing with your kitty provides a similar mood and health boost.

 

7. Fake it until you make it: Making yourself smile, even when you don’t feel like it, can actually help you to smile for real. In a study from Clark University, participants were told to smile or frown, depending on the group they were in. After this, both groups were shown cartoons, and the group of participants who smiled beforehand thought the shows were funnier than the frowners did. Lead researcher James Laird, PhD surmises that the simple act of smiling seems to activate happiness centres in the brain.

Categories: depression, nbsp, simple, simple steps, sleep, Smiling, sunlight

Till Snores Do Us Apart: Is Marriage Ruining Your Sleep?

Sleep plays a major role in your wellbeing, but it isn’t until you get married that you realise how it impacts family wellness. You and your spouse may have completely incompatible sleep styles, which could spell relationship trouble down the line. According to a National Sleep Foundation survey, one in four American couples sleep in separate beds due to interference with sleep. Plus, sleep wellness expert Dr. Volpi, founder of New York and California’s premier Eos Sleep Centres, argues that snoring is one of the top three reasons for divorce in the US. So is it separate beds until death do you part, or might you parting a little earlier due to your spouse’s incessant snores? Not if we can help it! Here are some top tips for coupling up on your sleep habits.

 

1. Use your bed for its intended purposes, and nothing else: You may like to have a cheeky game of Angry Birds in bed while your spouse drifts off in the middle of the news, but the bedroom should be used for the two greatest gifts in life; sleep and sex. Dr. Volpi urges, ‘It’s imperative that couples avoid eating, watching TV or using electronics in bed. It’s been scientifically proven that the light from TV and computer screens affects melatonin production and throws off circadian rhythms. Plus, working in bed won’t help couples wind down and ease into sleep.’

 

2. Stick to a sleep schedule: Dr. Volpi asserts, ‘Going to bed and waking up at different times every day is a sleep destroyer, and is easy to do when couples have different work or social schedules. In order to practice good sleep hygiene, couples should get into a pattern of going to sleep and waking up around the same time every day, including weekends.’

 

3. Lessen that snoring as much as possible: ‘For some people, an increased amount of airway obstruction occurs when they sleep on their backs; this is known as positional snoring,’ Dr Volpi explains. ‘Many times snorers come to me complaining of being “frequently assaulted” through the night by their bed partner in an effort to get them to roll over.’ If you’re the snorer question, try sleeping on your side. This can be difficult to maintain once you drift off, so try sewing a ball into your T-shirt pocket, and wear it backwards during sleep. That way, you’ll roll back onto your side whenever you attempt lying on the ball. In addition, extra pillows can elevate the head, which can also prevent snoring.

 

4. Create a relaxing bedtime ritual: ‘When your body gets used to a night time routine, the brain is tricked into knowing that it’s ready for bed, and naturally calms the body,’ says Dr. Volpi. A study published in Sleep, suggests winding down together by taking a hot bath 90 minutes before bedtime can help. The sleep expert explains, ‘The hot water raises body temperature, and cool air in the bedroom lowers skin temperature, which triggers your body to produce melatonin and become drowsy.’

 

5. No alcohol or sleep medications before bedtime: A recent study in the British Medical Journal has found that taking sleep medications makes you four times more likely to die than those who don’t take the pills. You may therefore be tempted to self-medicate with a night cap or two, but Dr. Volpi warns against relying on sleep medications or alcohol as sleep aids. He notes, ‘Even if you think they’ll help you fall asleep initially, alcohol and medicines that make you drowsy can affect your sleep throughout the night. Alcohol and sedatives also cause the throat and tongue muscles to relax even further than usual, exacerbating snoring.’

Categories: Couples, dr volpi, nbsp, Partnering Sleep Patterns, separate beds, sleep, sleep deprivation, sleep medications, snoring, volpi

Lost the Keys to Your Sex Drive? Here’s How to Get in Gear

Many women face a common sexual health complaint; loss of libido. Your sex drive is obviously what gets you into the mood for sex and, without it, relationship wellness can suffer. It’s not uncommon for this symptom to affect your wellbeing as a result of menopause, but any woman of any adult age can experience a decline in libido. While no one resolution exists, certain strategies can offer significant help for this condition. The problem with this issue is that most women aren’t aware of all the factors at play in their sex drives, or the treatments that are available to help. However, while there are many medications aimed at boosting your libido, many of these can actually make the problem worse. Therefore, you need natural, at-home lifestyle changes that can get your sex drive back into gear, without putting your wellness at risk!

 

1. Get more sleep: As happens with many areas of your wellness; a lack of good quality sleep can make your libido worse. Poor sleep causes you to lose energy, and forces your body to ration its energy resources. This means that you need to work on getting a good night’s sleep, and the sex stuff should fall into place. Many women find that bit of gentle exercise in the evening can help prepare them for a decent slumber. Good options include yoga and tai chi, as these practises don’t exhaust your body, and provide a nice sense of relaxation for your mind. Plus, all that stretching with yoga can enhance your flexibility, which is always useful in the bedroom!

 

2. Reduce stress: While stress is, unfortunately, a part of modern life, that is not to say that you can lessen the impact it has on your sex drive. If daily stressors are significantly distracting you from romance, get some tools in place to help your body and mind to unwind. As we’ve already covered, getting plenty of sleep can help you to de-stress, while massage and exercise likewise have soothing qualities. You might also try upping your intake of B complex vitamins, as these powerful pills support your stress and adrenal glands. Ginseng and liquorice have the same effect as B vitamins, while eating a healthy diet with limited refined sugar helps keep the body in balance. If none of these tactics worse, and you find you’re experiencing depression, you need to communicate with your partner and your GP. Together, the three of you can find other therapies to help, and so talking about your depression is absolutely vital.

 

3. Hormonal therapies: As we’ve previously discussed, fatigue causes your body to ration energy, and stress can also take its toll on your body. Combined, these two factors begin to interrupt your hormones, driving down certain ones such as DHEA and testosterone. Although these hormones are really considered to be more for the guys, women also have and need DHEA and testosterone, albeit in lesser amounts. Still, replacing your too-low levels of these hormones can help to raise your libido, and you can get DHEA over-the-counter in an oral variety. For testosterone, you’ll need to see your doctor for a prescription, which often comes in the form of a cream. Your doctor might also check your hormone levels through blood, urine or saliva testing. Replacing DHEA and other hormones can have a knock-on effect in improving your sleep and mood, both of which are essential for a hot-and-heavy sex drive. You might also want to consider the replacement of estrogens and progesterone. Whilst this is not always an easy decision, bioidentical hormones do have many benefits to consider.

Categories: body, hormones, libido, Sex Drive, sleep, Stress