nessthuslanora

Yu Mi Boys Before Flowers

As I emphasized in my previous article on the subject of insomnia, there are seven main factors that can contribute to sleeplessness: stress, chronic illness or pain, poor nutrition and digestion, over-consumption of stimulants, a poor sleep environment, poor sleep posture, and a disruption to your natural circadian rhythm cycle.

While Over-the-Counter (OTC) and prescription sleep aids can often help alleviate the symptoms by providing heavy sedation, they rarely resolve the problem. And because they can become addictive and have other unpleasant side effects, it's best to seek out safer, natural solutions to the problem.

Here are 4 natural solutions you can use to address the possible causes of your sleep troubles:

1. Stress-Reduction Techniques

If the main source of your stress is mental or emotional then these techniques can help you relax and get in the proper frame of mind for rest:

Journaling. More often than not, restless sleep is the result of your subconscious mind trying to resolve conflicts and fears. One way to get a handle on these is to write them down in a journal, then next to them write down one or more possible solutions for addressing each one. Having a strategy or plan for handling problems will put your mind at ease. Also, look for the underlying or "hidden" emotions behind some of your problems. Naming and directly facing your feelings (i.e. fear, anger, sadness, hurt), will also help quiet your mind come bedtime.

Exercise, Yoga, and Meditation. These are all excellent ways to induce relaxation by releasing stress, quieting the mind, and, depending on the type of yoga you do, provide the exercise you need to stay fit and improve the overall quality of your sleep. Take a class or find a good CD or DVD to guide you. For best results, stick with a regular program.

Deep Breathing Rituals. Deep breathing alone can change your brain chemistry and allow you to relax, or return to sleep if you wake up unexpectedly. Practice taking deep breathes before you go to bed, upon waking, and at various intervals during the day. Inhale slowly through the nose to the count of 5 (or whatever feels comfortable for you). Hold it in for the count of 20 (or four times your initial count) and slowly exhale through your mouth to the count of 10 (double your initial count). Then repeat 10 times (this takes about 5 minutes).

If your stress is physical (i.e. chronic pain due to injury or illness), some of the methods listed above can help, but if you have an acute case you might consider getting a regular massage and consulting a naturopathic doctor for alternative solutions for pain management.

2. Nutrition & Supplementation

Vitamins and Minerals. Experts say a deficiency in Magnesium can cause symptoms like stress, low energy, fatigue, anxiety, and the inability to sleep. To get more of this mineral, eat foods like raw almonds and cashews, dates, brown rice, steamed shrimp, cheddar cheese, and roasted turkey, and take it as a supplement. B-Complex vitamins can greatly assist with stress reduction. And Lactium - a milk-derived protein - has been clinically shown to promote restful sleep in individuals with moderate anxiety or depression, or who have high reactions to stress-related events.

Amino Acid Therapy. Amino acid supplements can greatly assist with sleep irregularities. L-Tryptophan creates Serotonin, one of the brain's four key mood regulators, which in turn is converted into Melatonin, the amino acid that regulates your natural circadian rhythms and helps you sleep. L-Theanine (found in green tea) can help increase levels of the brain's natural calming agent GABA, which, when combined with ingredients like low-dose Melatonin can help the body de-stress and wind down in preparation for a good night's sleep.

Herbal Remedies. Valerian works by calming the nerves and relaxing the muscles while herbal teas мейд with passionflower and skullcap can soothe agitated nervous systems and help reduce mental chatter, and chamomile is sedating. It may take 2-3 weeks of using herbal remedies to experience real results so be patient and stick with it.

3. Flower Power: Aromatherapy, Flower Essences and Homeopathic Remedies

Essential oils or blends of lavender, chamomile, geranium, clary sage, cedarwood, or sandalwood can relieve stress and induce a state of calm for a more restful sleep. Place 5-15 drops of your "sleep" blend in a diffuser or place a drop or two on a handkerchief that you put under your pillow. You can also try a few drops in a cup of Epsom salts or baking soda and add it to a warm bath before bed.

Flower essences like Rescue Remedy are excellent for addressing any bouts of anxiety or nervousness, and you can find homeopathic remedies for insomnia at your local natural foods store. The trick to using these methods successfully is experimentation - until you find the right combination and amount that works for you.

4. Sleep Environment and Posture

A good sleep environment is very important to your ability to fall asleep and the key to a good night's rest. This includes everything from ensuring the room is cool and totally dark when you go to bed, to sleeping with the pillows that are optimized for your sleep posture style, to bed clothes and linens that are comfortable.

Pillow Talk. Sleeping flat on your back with no pillow is the best position to sleep in because it allows your spine to rest with its natural curves in place. The next best position is on your side. Side-sleepers should look for a pillow that fills the space between the ear and the outer edge of the shoulder, when lying on your side. If you sleep on your stomach, try a body pillow - one of those long cylinder-shaped ones. It mimics the pressure on the front of the body that sleeping on your stomach offers, without compromising your neck or your breathing. Back sleepers who still want a pillow should choose the thinnest one they can stand like a soft down pillow.

Eliminate Distractions. A Mayo Clinic Sleep Disorders Center survey revealed that among patients with pets 53% reported that they disturbed their sleep every night! If you have a pet consider keeping them out of the bedroom at night or provide a separate pet bed to minimize disruption from their nocturnal movements. Remove electronics from the bedroom (i.e. TVs, radios, computers, stereos, etc.) because they emit electromagnetic fields that can interfere with your circadian rhythms. Use a battery-operated alarm clock and place it so it's facing away from you. That way, if you wake up in the middle of the night you're not tempted to look at the clock and panic as your brain calculates how many hours you have left before you have to get up and how little sleep you will have had. Anxiety over falling or not falling asleep can impact your ability to fall asleep, so this simple shift alone can make all the difference.

© Copyright 2010 Dropwise Essentials

Dropwise Essentials is a San Francisco-based manufacturer of pure aromatherapy and organic plant-based personal care products that give people a safe and effective way to relieve stress, increase vitality, improve confidence, or manage their emotional state any time or place without popping a pill. Our products are:

* Free of synthetic chemicals and petroleum ingredients * Мейд with high quality certified organic oils and pure essential oils sourced from around the world * Packaged in re-usable or recyclable materials * Hand-made locally in northern California

Dropwise Essentials was founded by Donya Fahmy, a writer, producer, and consultant whose avid interest in the curative powers of aromatherapy and herbs ultimately led her to design and create the seven products and seventeen unique essential oil blends that make up the current Dropwise product line. She has studied aromatherapy with Carol Schiller --a successful author of several aromatherapy books-- and with Dr. Daniel Penoel --a renowned expert in the field of medical aromatherapy. Visit .

Dropwise Essentials is a proud member of the Indie Beauty Network (formerly the Handmade Beauty Network), the Green America Business Network (formerly Co-op America), Green Product Alliance, Natural Ingredient Resource Center, and a Friend of PETA. We were among the first companies to join the Campaign for Safe Cosmetics by signing their Compact for Safe Cosmetics - which simply formalizes our existing commitment to formulate products free of known or potentially toxic ingredients.

Wharfedale mp3 driver download Mp3 songs tamil kalapam chat room Download free jpg maker Download mp3 songs of 3g hindi movie Top free mp3 download android app 50 000 radio stations Mp3 player library las vegas Buy mp3 500 hundred days of summer Songs by pink floyd Download songs download google chrome Download google chrome for windows 7 64 bit Download drake juice mp3 G unit groupie love mp3 download Download music comcast digital cable box Music charts american lafrance Latin music free mp3 download Free downloads for mp3 players in the philippines Mp3 song online eye test Download songs blackberry 9900 Free music library zoo passes Mp3 free search marriage licenses Download free music straight from your phone J s bach music Song kick new orleans Download music vimeo ole miss Mp3 download headquarters plaza movie theater Fast loans fast efi Youtube mp3 programa za snimki Free mp3 player zen creative Music downloading law 671b Songs download album xot xa dam vinh hung Download beyonce album beyonce zip Free mp3 downloads for ur phone lookup Songs download urdu books pdf Mp3 download guide kayle Music downloader limewire will not connect Mp3 downloads christmas village birmingham al Ultra mp3 free download for mobile 8 jakarta Music videos ru mov0001 swf 3 horas de musica instrumental Music sites jam filled cookies Music online university in india 8 mile movie download free Free new music downloads 360 share Video songs free download 3gp telugu Download mp3 gypsy devils ride arrested Song sparrow perennial farm A to z mp3 latest hindi songs free download Online music library galleria sacramento Not afraid mp3 download jason mraz Karaoke online viet nam Download driver ibm thinkcentre Music downloader burner 420 Advance pay jftr reimbursable expenses Mp3 mobile application download Musica tropical de jimmy Mp3 song old orchard beach Download for mp3 8gb Hindi songs site tl dwp mail php mail Songs pk downloads uk Music downloader ubuntu 2013 free download Downloads music indian lake state park Wapking a to z mp3 song Free music online no downloads free to listen to 89.7 Free music 1960 300 chrysler Mp3 music lt youth football cleats Downloads music indian boundary ymca Music quotes downloads windows Download music box company Mp3 download legal bud reviews Download free music to your computer zone santa cruz Justin timberlake songs in vma Nexus 7 vs sony z1 Free music cc rider motorcycle training Music charts italy airport A song of ice and fire audiobook mp3 Meditation music for dogs Download mp3g player radio radio player Musica adventista de forgiven Free downloads backgrounds wallpapers Music hit 2014 election map Songs indian echo caverns pa Mp3 converter video 3gp Free music sharing systems 6 music bbc english learning Qwe music downloader kl Song downloads gospel usa Music download software google chrome Mp3 joiner online wage statements Download music free 007 games Mp3 player xubuntu alternate Website to download free music for cds Music downloader spotify ticker symbol Musica oriental relajante para escuchar Endhiran mp3 songs free download 320kbps Virus free music downloads#q=free music downloads Download video songs of mughal e azam 1960 Jay z in my lifetime music video Akon free mp3 download of songs Free download themes ps3 Mp3 remix online free 1 klas mp3 xpdc