Categories
sleep

Can Melatonin Supplement Help You to Sleep

Can Melatonin improve your sleeping habits because sleep is essential to work at our optimum best? Also, it boosts our overall wellbeing.

Insomnia and other sleep disorders may affect your sleep quality. This, in turn, makes you feel cranky and tired the next day.

An energetic mind and body keep you cheerful and alert throughout the day.

30% OFF + 2 FREE pillows on any Idle mattress

What is Melatonin?

Melatonin is a hormone produced by your pineal gland in your brain. This pea-sized gland helps your body to distinguish between sleeping and waking up time. Also called sleep hormone melatonin is a powerful antioxidant that provides various other benefits to your body.

During the night your body produces this sleep hormone in large quantities. The hormone levels begin to shoot up once the sun goes down. Alternatively, the levels drop during the morning time.

Body clock and the amount of light that you get each day are the deciding factors in the amount of Melatonin that your body produces.

Along with inducing sleep, Melatonin treats stomach ulcers, supports eye health, subsides heartburn, eases tinnitus symptoms, and increases the growth hormone levels in men.

Melatonin is available as a supplement in the form of liquid, pills and chewable tablets as well as in natural and artificial forms. The natural supplement is obtained from the pineal gland in animals.

How Does it Work?

This sleep hormone works along with your body’s circadian rhythm otherwise known as the body’s internal clock. Moreover, Melatonin helps to regulate your blood pressure, body temperature and hormone levels.

Its levels start to rise when it becomes dark outside. Also, it helps your body to relax by binding to receptors. For example, it binds to brain receptors to reduce nerve activity and reduces dopamine levels in your eyes to keep you awake.

In short, it helps your body to relax and makes you to sleep. Conversely, people who don’t make enough of it struggle to fall asleep. Low levels of Melatonin are caused due to many factors.

Smoking, stress, exposure to too much light during the night( including the blue light), aging and shift work drastically affect the production of Melatonin. Supplementing it in your diet helps to normalize your internal clock.

Who Should Take it?

People with the following conditions can find melatonin supplementation useful.

  • Insomnia
  • Delayed sleep phase disorder
  • Sleep work disorder where jobs disrupt regular sleep schedules
  • And to prevent or treat jet lag.

Is it Safe to Supplement it?

Melatonin usually brings fewer side effects than other sleep medicines.

Melatonin may cause problems if you take it along with blood thinners, medications that suppress the immune system, birth control pills, and diabetes drugs.

It can cause the following symptoms
Headache
Day time sleepiness
Dizziness
Anxiety
Stomach discomfort
Crankiness
Short-lived depression
And a heavy head feeling

Whenever you want to supplement Melatonin, have a word with your doctor. Experts in WebMD write that it’s always better to take a synthetic form of Melatonin than the natural one because natural versions may contain viruses.

What’s the Appropriate Dosage?

According to the National Sleep Foundation, you can take a typical dosage of 1 to 3 mg. This amount may elevate your blood melatonin levels to 1 to 20 times normal. Ryan Raman MS MD writes in Healthline that you can start with 0.5 mg or 500 mcg or 1 mg thirty minutes before your sleeping time.

If you don’t get satisfied results, then try increasing your dosage to three to five milligrams. However, your goal must be to find the lowest dose that will help you to fall asleep. Always follow the instructions that come with the supplement. If you’re unsure its best to visit your doctor.

Does Melatonin Really Work?

Research studies show that taking this supplement helps you to fall asleep. Scientists analysed 19 research studies on people with sleeping disorders and found that supplementing Melatonin reduced the time to fall asleep by an average of 7 minutes. Additionally, the research subjects reported that Melatonin significantly improved sleep quality.

Moreover, Melatonin also helps to overcome jet lag by synching your internal clock with the time change. An analytical review of 10 studies found that supplementing Melatonin for people who traveled five or more time zones significantly reduced the effects of jet lag.

Other Health Benefits

Apart from helping you to fall asleep, Melatonin has the following benefits

  • It supports eye health.
  • May treat heartburn and stomach ulcers.
  • Could help with seasonal depression
  • Can assist in increasing growth hormone levels in men.
  • Could reduce symptoms of tinnitus.

If you’re planning to supplement Melatonin, consult your doctor and tell her about any medications that you may be taking. Reducing stress and maintaining a healthy diet can also improve your sleep quality.

Categories
sleep

5 Things Everyone Knows About Sleep Deprivation That You Don’t

 
Getting a good night’s sleep is essential to stay active and lead a healthy life. You may experience health issues if you are sleep deprived. Listed below are three things you must know about sleep loss.
 
Risk of Type 2 Diabetes
According to a study published in The American Academy of Sleep Medicine, your metabolic function may get affected if you get exposed to light during sleep at night.  Even a single night of light exposure affects your insulin resistance- a precursor to Type 2 diabetes.
 
 
Risk of Alzheimer’s disease
According to the National Institute on Alcohol Abuse and Alcoholism losing even one night of sleep leads to an immediate increase in beta-amyloid. It is a protein in the brain linked to Alzheimer’s disease. The beta-amyloid proteins clump together to form amyloid plaques. These plaques are a hallmark of the disease.
Risk of Accidents
A research study says that sleep loss either due to sleep apnea or sleep deficiency is linked to motor vehicle accidents. The researchers say that chronically sleep-deprived people don’t consider themselves sleep impaired. This results in an increased risk of motor vehicle crashes.
A cure for sleep loss due to stress
If you’re stressed, then it may be difficult for you to get a peaceful slumber. The University of Tsukuba researchers found that octacosanol that is present in sugarcane restores stress. Moreover, it helps you to enter into a peaceful sleep. The octagonal is present in the thin whiteish layer on the surface of sugarcane.
Consume fish for better sleep
The University of Pennsylvania researchers found that regular fish consumption not only improves cognition but also sleep. The researchers found that children who consume fish at least once a week sleep better and have high IQ by an average of 4 points.
Take away
Consider sleep as an essential part of your life because it is. A peaceful sleep will boost your mind, body, and soul and will help you to perform at maximum efficiency.
 
President's Day Sale
Categories
depression product review sleep

A Collection of Best Work Boots for Plantar Fasciitis

 
 
 
The plantar fascia is a ligament that connects your heel bones to your toes supporting the arch of your foot. If you strain this flat band of tissue, it gets swollen, weak and inflamed which in turn will cause your heel to hurt, when you stand or walk.
To prevent or cure your foot affliction, you’ll have to wear the best work boots for Plantar Fasciitis that give you good heel support.
Go in for boots that have deeply molded heel cups; they will make you a gently cushioned support.
The deep heel cups ensure that your heels are properly encased in the boot. This action protects your feet from excessive amounts of pressure and abrasion, whether you’re walking on stones, sand or gravel.
Next, you should look for boots that are flexible. So that the boots can bend along with your foot when it makes a rolling motion with every step you take. If your boots are stiff, then it exerts detrimental pressure onto the sole of your foot. This action irritates your plantar fascia and aggravates the condition.
Here is the collection of the best work boots for plantar fasciitis, carefully read each of them and decide the one that suits you best.

Irish Setter 83605 6’’

Cost $144.99
Irish Setter is one of the most traditional work boots which have been constructed using sturdy red russet leather. This leather is the most durable that will meet the demands of the toughest trail or job site.
The boots have heat-resistant outsole, and they can withstand heat up to 475 degrees Fahrenheit. The extra thick rubber wedge outsole provides an aggressive grip on various surfaces.
These boots have metal eyelets and a removable polyurethane footbed that gives you underfoot comfort. Once you’ve worn them a single day, the leather will flex and give you adequate support. The padded collar and tongue prevents rubbing and enhances the cushioning effect. These boots are highly versatile and are guaranteed to serve you for a long time.

Caterpillar Diagnostic Waterproof Steel-Toe

Cost $124.00
A sturdy work boot that is built to support the natural movement of your foot. These boots use ERGO comfort system and are anatomically accurate to enhance stability, flexibility and maximum comfort.
The specialty of these boots is that they are made of waterproof genuine leather. It contains 200g of insulation and provides lots of internal warmth. The padded collars provide comfort and support, while the nylon mesh lining keeps the moisture at bay.
You can wear these boots for all weather conditions. These boots have precise contours along with the adequately padded, highly cut 6-inch shaft, and together they provide long-lasting support through the entire day.
The boot is designed with SuperWelt construction to provide you with forefoot flexibility as well as reliable performance. The torsion has been made to appear like an athletic shoe, but they can handle rough and tough environments – perfect for the hardworking man.
Sketchers USA Verdict
Cost $79
These work boots keep you fresh and comfortable, and on top of that, they are also stylish and versatile. Made with Waterproof oiled smooth leather this work boot is designed for durability.
The sole is crafted using rubber, and the tongue is adequately padded for protection and strength of toes. The cushioned insole provides lots of comfort straight out of the box.
The unique features such as the rounded plain toe front, ¾ inch shock absorbing midsole and the rugged rubber lug traction outsole ensure both quality and comfort are well combined in this classy men’s work boot.
The seam-sealed waterproof midsole has a steel shank that provides you with additional support and stability. These boots have a lace-up front that has metal eyelets. You can use these to adjust your boot to fit your size.
For an occasional stroll, downtown or your daily work routine these Sketchers can serve both the purpose.

Chippewa 9’’ Waterproof Insulated Steel-Toe EH Logger

Prices starting from $ 231
Chippewa boots are handcrafted in the US, with specifications that offer modern durability. These boots provide extreme ankle support and excellent traction on different terrains.
The Thinsulate Ultra insulation, waterproof insole, iron rubber, and iron rubus combined midsole, triple-ribbed steel shank and chip-a tex waterproof booties are some of the impressive features which are exactly what you need from a work boot.
These boots provide warmth and dryness to your feet and fight foot fatigue. The Rubi Dry Lex-200 interior lining helps to remove moisture buildup that is generated from sweat.
These boots come with the toe protection and Vibram sole that provides excellent traction. If need be, you can remove the insole and replace it with your preferred orthotics.
It would be wise to protect your boots with some waterproofing cream if you tend to expose your boots to different working conditions and environments. These loggers do not disappoint, and they are super durable and build to last.

Justin Men’s Aged Bark Double Comfort

Cost $194.95
These boots are handcrafted in the USA, and they are one of the best-selling boots in the long line of Justin Original work boots. Weighing less than two pounds, they are one of the lightest weight boots you can find.
At the same time, they are rugged and durable capable of handling the tough challenges at the workplace. The boots are made of oiled leather which makes it waterproof.
The lightweight construction, the 8-inch shank, and the seven-layer comfort system reduces foot fatigue and optimizes the comfort quotient. They also provide extra durability and support.
The outer sole is made of sturdy polyurethane rubber that protects your feet against debris. You can remove the cambrelle-lined inner sole and replace it with insoles of your choice. The toe is soft and offers you maximum flexibility.
According to the customer reviews, these boots are extremely comfortable even when break-in time was virtually nonexistent, and plus they look beautiful.
Conclusion
If you’re suffering from plantar fasciitis, you can do some stretches before exercise. Treat your foot to a cold bath to reduce the inflammation and give your foot plenty of rest.

By following the above guidelines, you can invest in the best work boots for Plantar Fasciitis.

Categories
sleep

6 Stunning Reasons To Get a Good Night Sleep

 
“A good laugh and a long sleep are the best cures in the doctor’s book,” says an old Irish proverb. The creator programmed us for proper rest and relaxation after a hard day’s work. Sleep loss is so ubiquitous these days that it may be detrimental to our health. 

Here are some research-proven reasons to indicate the importance of quality sleep. After reading this, I hope you will switch off everything to get a good and peaceful shuteye time.

 

Sleeping Positions

The best sleeping position is to sleep on your sides. Sleeping on your back can increase your chances of snoring. This would affect your quality of sleep. The type of mattress you sleep may also affect your quality of sleep. Memory foam mattress helps you to attain an ideal sleeping posture by helping with proper spinal alignment when lying down.


Schizophrenia

Scientists have found out that a sleepless night leads to impairment in the ability to concentrate. When healthy individuals are deprived of proper sleep, they may suffer symptoms similar to that of schizophrenia.

 In this condition, there is the loss of contact with reality. Researchers say that a sleepless night hampers the filtering function of the brain. The unselected flood of information without the proper functioning of the filtering system causes chaos in mind.

 

Cell damage

If you are not going to get proper sleep, then the results would be scary. There is a link between sleep loss and cell damage. A new study found that sleep loss causes damage to cells, especially in the liver, lung and small intestine.

 But there is good news, proper recovery sleep can heal this damage without any medication. So if a good night’s sleep filled the last place in your agenda, shift it to the first position, and give rest its due right.

Decision making

A hot from the oven research study says that sleep deprivation can hinder your decision-making ability. Researchers showed the participants that unknown to them were preassigned to have either a ‘go’ or ‘no go’ value.

 Every time the participants responded correctly, they were given a fictitious monetary reward. The group that had a good night’s sleep and those who were rest deprived performed well. 

The second step was a tricky one. Here the contingencies were reversed, so the participants had to withhold a response to ‘go’ numbers and to respond to the ‘not go’ numbers. 

Even after being shown 40 numbers with reversed contingencies the sleep-deprived participants had zero success. Their sleep nourished counterparts performed well. Scientists warn us that sleep loss could affect our decision-making ability.

 

Obesity

Poor sleeping habits can lead to overweight and obesity. Research says that sleep deprivation can activate a specific brain region that contributes to a person’s appetite. 

Scientists found that the sensation is more activated in this region after one night of sleep loss. Whereas normal sleep does not activate to that extent. What do you infer from this? Sleep loss can make you eat more.

A study found that sleep deprivation can increase food purchasing the next day. Lack of sleep increases the levels of ghrelin a hormone that increases hunger says one research study.

 The salience network in our brain gets affected due to sleep loss. This makes us eat more fat and fewer carbohydrates. Be warned! A good night’s sleep loss increases your hunger pangs and makes you eat more fatty foods. That’s a really dangerous idea.

Brain health

Sleep loss can affect your brain health. Scientists found that if you miss out on sleep even for a single night. It results in an increase of NSE and S-100B. These are molecules found in the brain. 

Their increased concentrations indicate loss of brain tissue. So researchers warn that good sleep is essential for optimal brain health. Lack of proper quality sleep may promote neurodegenerative processes.

Beauty

Missing out on a good night’s sleep causes a disaster to your facial features. It may lead to having droopy eyelids, reddened and swollen eyes and dark circles, which many women dread. Sleep loss can cause pale skin, more wrinkles, fine lines and more droopy corners of the mouth. 

People feel sad and fatigued, and this may affect their interactions with the outside world and hamper their efficiency, says one research study. So for looking good and feeling great, get a good night’s sleep.

Take away


In a nutshell, sleep helps you to be healthy, smart, slim and beautiful. So snuggle in your cozy bed and drift off into the world of dreams. Fall asleep listening to the sound of the raindrops or a melody trickling in your ear. Sleep tight and pleasant dreams!

 
President's Day Sale
Categories
health benefits sleep

Gratitude Journaling Can Prolong Your Life Span

Photo courtesy of GodFruits.com

People!  I am going to tell you a secret. Just be thankful for what you have, and you will live longer. How close can you get?  Amazing!

Being thankful

Scientists recently bragged about a study saying that giving thanks for the positive aspects of life, can promote mental and physical health of people who have heart problems, but does not show any outward symptoms.

Be it for that matter if we are thankful, we will be healthy and have a great life.  The more gratitude you have, the better mood, you enjoy better sleep, less fatigue and lower levels of inflammatory biomarkers related to cardiac health.

I think these are the hallmarks of attaining perfect health. Gratitude can be said as a warm feeling you get when you remember all the good things you have. It seems that spirituality can pep up your feelings of gratitude.


The famous preacher Joel Osteen says “Being Grateful is the key to staying happy”. And happiness boosts your wellness quotient. Coming back to the study, the researchers studied 186 men and women who had been diagnosed with stage B of heart failure. This includes those who have had a heart attack, but do not have symptoms of heart failure, such as shortness of breath and fatigue.
But be informed that these people are at higher risk of progressing to stage 3 where the risk of death is five times higher. The people who scored high on gratitude showed better mood, higher sleep quality, less stress, more self-efficacy and low levels of inflammation.

The researchers did something interesting. They asked some participants to jot down three things for which they are thankful for most of the week. They continued this for 8 weeks.

The news gets spicier. To the amazement of the researchers, the patients who practiced gratitude journaling showed reduced levels of inflammatory biomarkers and improved heart rate, which is a symptom of reduced cardiac risk.

A grateful heart is the healthiest heart, and gratitude journaling is an easy way to promote cardiac health say researchers.

Take care,
Swarnam

Take care,
Swarnam
Categories
Food health benefits sleep

Sleep Well to Boost Your BrainPower

 

 

 
Think of your body as a machine, if the device is adequately maintained on a regular basis. It would function perfectly fine. Similarly, food, proper sleep, and exercise are needed for a healthy body.
 
Sleep
 
A new study has found that lack of sleep makes us consume more fat and fewer carbohydrates. The Salience network in the brain, when not received its due rest in the form of sleep, acts weird and makes us eat more fat.

 
What is salience network?
 
I think it is a very complicated subject, but Dr. Kevin McGrew explains it easily in Creativity Post. Think of the salience network as a controller switcher. It monitors inputs of signals from the internal and external world.
 
It scans all the information bombarding from the inside and outside, and decides which is the most critical signal and should receive priority. It prioritizes the signals in the queue, and sends it to the other areas of the brain, for processing. Hope you understood!
 
Scientists say that salience network is linked to heart racing, stomach churning, thirst, embarrassment and mental challenges.  Now, if you are not going to sleep correctly, all these functions will be affected, plus you tend to consume more fats. So sleep well, because one factor may be linked to another.
 
The researchers found that sleep-deprived subjects ate close to 1000 calories during overnight wakefulness. The more significant percentage was from fats than carbohydrates. Earlier studies have said that lack of sleep increases food purchasing the next day. That means you tend to eat more food.
 
Lack of sleep affects our ability to choose proper foods. Here comes some good news! Studies say that a short nap, can help relieve stress, and boost the immune system of people, who slept for only two hours the previous night.
 
Through the lens
 
Sleep well, so that your brain does not act weird, and you can enjoy a bright and healthy mind which helps you to make wise food choices.
 
 
Take care,
Swarnam
Categories
health benefits sleep

Win a Beautiful Himalayan Salt Lamp from So Well




“Pink crystal salt” it seems that the term resonates from the Barbie world of pink and purple. But it is not, it is unprocessed raw salt hand mined from the salt caves that were formed 250 million years ago in the pristine region of the Himalayas.


The specialty of pink crystal salt
This salt contains the full spectrum of 84 minerals and trace elements, writes Mike Adams at Naturalnews.com. It is mined in Khewra salt mines in Pakistan. The salt comes in reddish or pink color and hence the name. The pinkish color is due to the iron oxide present in it.


Health benefits of pink crystal salt

Dr. Mercola briefs us about its amazing health properties….
·      Pink crystal salt regulates water content
·      Promotes healthy pH balance mainly that of brain cells
·      Improves blood sugar health
·      Reduces signs of aging
·      Improves respiratory health
·      Prevents muscle cramps
·      Aids in good sleep
·      Good for vascular health and sinus health
The exceptional qualities of this wonder salt is that
·      It is a higher grade natural salt
·      It is hand-mined 
·      It contains no environmental pollution.
Now that’s a great thing to know.
So Well Himalayan Salt Lamp Giveaway


Have you heard about Himalayan salt lamps?

Large crystal rocks are used as salt lamps. Now, these are carved from large salt crystal rocks. They are often colored or made to glow with a candle or incandescent light on the inside.
If you are a person who is interested in interior decoration and really wants to do something creative with your interiors, then you can go in for Himalayan crystal salt lamps. They give an attractive glow and can be used for ambient mood lighting.
A piece of ancient crystal rock in your living room with some mild music….that’s glorious.
Some people believe that the soft glowing light from the heated salt crystals emits positive energy in the surroundings.

Enter HERE for multiple chances to win a rare Himalayan Salt Lamp from So Well!Save up to 21% on Multiple Items plus $8.95 flat rate shipping

Note: This post contains affiliate links and I will be compensated if you click on the links and make a purchase.
Take care,
Swarnam