Almost 6 million people rely on prescription or over the counter drugs to aid in sleep every year. That is approximately one in four people who suffer from insomnia on a consistent basis. Those suffering from insomnia usually have two problems with their sleeping habits. The problems sufferers have is either getting to sleep or staying asleep. Also, consider the fact that everyone in the nation does not follow the same sleeping schedule daily or need the same amount of sleep. There are natural supplements that can help restore proper sleep patterns. If you can identify some key factors that may contribute to the loss of sleep you are experiencing, a few changes in your habits at night can do the trick and help you attain a good nights sleep.

Nearly half of all diagnosed cases of insomnia have been linked to physiological causes, treating those will solve the sleep problem. For example, people with hypoglycemia, which is low blood sugar, or yeast infections, may wake up in the night as a result of changes in the blood caused by these conditions. For hypoglycemic individuals, consumption of juice or fruit can usually relieve the symptoms, but one should consult a health care professional for other solutions because leaving diabetic problems unchecked can lead to more serious health problems down the road. Those suffering from yeast infections can change their diet consuming less starchy and sugary foods.

Those who are deficient in vitamin B6, vitamin B3 (niacin), magnesium, or l-tryptophan may be lacking in serotonin. By changing your diet and eating foods high in these vitamins can bring back the hormone levels individuals need for proper sleep. If changes in diet aren’t possible adding a vitamin supplement can help one attain the nutrients needed for better sleep. A health care professional will be able to do a blood test to tell if serotonin is the problem and what supplements one could take to address this issue.

A lack of calcium and magnesium may cause muscle tension, spasms and cramps, abnormal heart rhythms, headaches, anxiousness, nervousness and irritability. A good calcium and magnesium supplement formulated at one to one ratio for example: 500mg calcium/500mg magnesium per serving taken at bed time can help one relax and sleep better.

Another possible problem is daily stress. Reducing the levels of stress we experience during the day can be hard, and we are still on the go in the evenings after a hard days work. Daily stress can be a major source of anxiety and rob us of sleep. To compensate for the hard days work, your evenings after work should be your winding down time, take a nice long walk in the park, reading a book or a hot bath is great for reducing stress that has built up during the day.

Also, pay attention to your bedroom surroundings. Noise, light, temperature, and weather changes can disturb your sleep. Comfort levels can affect sleep as well; your pillow, mattress, bedding, and night clothes can all affect your sleep. If you suspect that one of these is the cause of your insomnia, try experimenting with bedtime surroundings and see how your sleep is affected.

There are some herbs that can also be used to help get you to sleep and keep you there. Start with reishi mushroom take 3 grams each day, hops steeped as tea may help as well. Look for valerian root and take 400mg to 500mg 30min before bed time. Skullcap and passion flower can also aid in attaining good rest. Your local health food store should also have kava kava, which is good for reducing stress and anxiety. Take kava kava right when you get home and one before bed time. Kava kava is an herb you do not want to take with MAO inhibitors (prescription drubs for sleep and anxiety). Always consult your family doctor before beginning herbal supplements if you are on medications.

Remember do not let insomnia get you down, fight back with proper nutrition and exercise two to three times a week. Always consult a health care professional if you think you have a sleep problem and give some of the above listed herbs a try. You can be well on your way to a better nights sleep in no time. Good luck.

Chronic fatigue syndrome (CFS), which is also called chronic fatigue and immune dysfunction syndrome (CFIDS), and myalgic encephalomyelitis (ME), is known for its symptoms associated with extreme fatigue that cause a substantial reduction in activity level. Triggered by viral illnesses or stressful events, CFS has symptoms including general pain, mental fogginess, flu-like symptoms, gastrointestinal problems, headache, muscle and joint aches, allergies to food and medications, anxiety and depression, and a decreased sex drive. CFS patients also are victim to frequent infections, which suppress the hypothalamus and lead to a decrease in the functioning of all glands and their hormones, triggering sleep dysfunction because the body confuses day and night cycles. Therefore, people with CFS have trouble staying in a deep, restorative sleep. 800,000 people nationwide of all ages, racial, ethnic, and socioeconomic groups have CFS at any given time. Although the severity of these symptoms may differ among people, they will hang on or reoccur frequently for more than six months and most commonly continue for three to five years.

Another cause to chronic fatigue symptom is fibromyalgia syndrome (FMS). FMS, which is found in about 80% of CFS patients, is a painful shortening of muscles throughout the body, causing many tender knots in the muscles, and leading to a sleep disorder. The tender knots, which are also called trigger points, are the source of the aches and pains that people with fibromyalgia and CFS feel.

Although treating chronic fatigue syndrome is a significant challenge, an integrated treatment approached, individualized to each patient, can improve patients dramatically. The first line of treatment is medications that provide symptom relief, including medications for pain, sleep disturbances, digestive problems, depression and anxiety and flu-like symptoms. However, these medications only put a bandage on symptoms instead of addressing the root problems. As a result, medications need to be supplemented by other supportive treatments such as counseling for emotional and mental health, cognitive behavioral therapy, sleep management therapy, and massage.

There are also several vitamins, minerals, and amino acids that can have powerful positive effects on a person with CFS. Each of these minerals in a chronic fatigue/fibromyalgia formula should work together to improve energy levels and overall health. Some key nutrients to look for in an energy formula include: Vitamin A, Vitamin E, Vitamin C, Vitamin D, Magnesium, Inositol, Malic Acid, Betaine, Amino Acids, Zinc, Selenium, and Fructooligosaccharides. Each of these is important to ensure recovery from chronic fatigue syndrome and can be found in a powdered drink mix. In addition to the powdered energy drink mix, it is important to also take a vitamin B-complex supplement that is specifically formulated for people with CFS/FMS, which should include niacinamide, thiamin, riboflavin, vitamin B6, folic acid, vitamin B12, pantothenic acid, and choline. This B-complex supplement can help fight against the symptoms of fatigue and mental “fogginess.” Along with a B-complex supplement, people with CFS/FMS should also take an adrenal extract. Because many CFS/FMS patients are suffering from adrenal burnout, which occurs when adrenal glands constantly produce cortisol in response to chronic stress resulting in an exhausted adrenal reserve, it is important to use a glandular therapy regimen to ensure healthy cortisol levels and adrenal function. Be sure to buy an adrenal extract supplement that contains both whole adrenal and adrenal cortex extracts as well as vitamin C, vitamin B6, L-tyrosine, betaine, pantothenic acid and licorice.

Because of continued sleep interruption is the main cause of the symptoms of CFS/FMS, the most effective way to eliminate pain is to get seven to nine hours of sleep each night. However, this can be very difficult; the muscle knots of FMS make it uncomfortable to lie in one position for an extended time, which keeps the patient from getting the adequate amount of deep sleep needed to recharge their “batteries.” Herbal products can be used to help promote good quality sleep. A combination of wild lettuce, hops, Jamaica dogwood, L-Theanine, valerian, and passionflower is specially formulated for those people with CFS/FMS because each herb addresses a different aspect of sleeplessness and muscle tension. Together, these four interventions against CFS/FMS: sleep formula, morning energy drink, energy B-complex, and an adrenal complex can make a noticeable difference in CFS/FMS patients.

Fibromyalgia and chronic fatigue can affect ones life for a long time, stop into your local health food store or visit one online for all the above mentioned items to help ease your pain and suffering.
 

Dyssomnia consists of many different sleep disorders. Those with dyssomnia may have difficulty falling asleep, may wake up during the night, may have night terrors, or may walk in their sleep. Even though these sleep disturbances may be temporary, up to thirty percent of children suffer from them. Another condition that affects many children is motor restlessness, in which children are unable to sit still and concentrate, especially in situations demanding discipline and attention. Some situations of general motor restlessness may be temporary, but it can also be a personality characteristic that continues beyond childhood. Clinical trials that have occurred in the past have shown that the combination of valerian root and lemon balm herb can improve sleep quality and mood in those adults who have sleep disorders. Both of these herbs have been approved by the Commission E of the German government to be taken for sleep disorders.

The purpose of the following study was the test the effectiveness and tolerability of valerian and lemon balm on children who have motor restlessness and nervous dyskoimesis sleep disturbance. The study was conducted in 207 pediatric clinics across Germany on 938 children under the age of twelve. Each child was asked to complete a baseline study visit which included a complete medical history, a review of his or her current diagnosis, and documentation of the incidence and severity of symptoms by the doctor. Each child was instructed to take four tablets daily of valerian and lemon balm tabs, which contains 160 mg of valerian root dry extract and 80 mg of lemon balm leaf dry extract. The child was instructed to return for a second and final visit after four weeks. During the visit, the child was examined and his or her doctor recorded the incidence while assessing the tolerability of the product. Both the doctor and the child’s parent had to complete a questionnaire to evaluate the child’s response to the product.

With a total of 918 children evaluated in the study and the average age being 8.3 years, the average duration of this study was 31.9 days. The percentage of children who were reporting daily symptoms dropped from 61.7% to 12.5% after taking valerian and lemon balm tabs for four weeks. At the final visit, symptoms of restlessness or dyssomnia were rated as absent or mild in the majority of children, compared to the moderate or severe symptoms reported in the majority of the children at the beginning of the study. Most of the doctors and parents rated the efficacy of the product as being good, while doctors rated the tolerability of the product as very good or good for 96.7% of the children. Only two adverse events were noted, vomiting and urinary tract infection, but neither was attributed to the valerian and lemon balm tabs
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The authors of the study believe that taking the valerian and lemon balm combination for four weeks allowed children to experience fast and significant improvement of their symptoms. They also concluded that valerian and lemon balm tabs are well-tolerated and effective in the treatment of children who have restlessness or dyssomnia. Because current treatments for restlessness and dyssomnia include synthetic psychotropic drugs which may cause addiction or adverse side effects, authors recommend conducting a head-to-head comparison of valerian and lemon balm tabs with synthetic drugs in children.

The term "natural medicine" refers to any nutritional supplement or herbal formula used for a therapeutic purpose. Natural medicines differ from pharmaceutical drugs in that they are naturally-occurring, are not synthetic chemicals, and when used properly, are relatively free of adverse reactions.

These formulas are still medicines, and if used inappropriately, can cause some harm. For this reason, natural medicines are best used on the basis of an individualized clinical assessment by a licensed health professional trained in natural medicine. Clearly, there are dozens of folk remedies (i.e. ginger tea for most digestive problems) that can and should be freely used by everyone. But the use of potent vitamin, mineral and herbal preparations should not be left to chance, or the advice of an untrained person. It is inappropriate for laypeople to advise the public on matters of health and illness. At Hands-On Health our licensed practitioners have spent years mastering Eastern and Western methods of clinical assessment, and the responsible use of herbs and nutritional supplements as part of an integrated wholistic approach to restoring and maintaining health.

It is important to note that the nutritional formulas we recommend are natural vitamins. Most vitamin preparations are synthetic or fractionated vitamins, chemically derived, which have a pharmacological (drug-like) and not a nutritional (rebalancing) effect on body chemistry. For these reasons they can accurately be considered over-the-counter drugs. The body is designed to assimilate nutrients from foods and not chemicals. The individualized, patient-specific use of such formulas produces consistently positive results.

Personalized use of nutritional and herbal medicine is one of the safest and most effective ways of regaining and maintaining health. We look forward to integrating them into our broad-based, integrated approach to improving the quality of your life and health.

Some suggestions for using natural medicines

5-HTP is 5-Hydroxytryptophan, and amino acid and a precursor of serotonin, an important neurotransmitter. 5-HTP can pass from the blood to the brain and allow it to synthesis serotonin and it is thought to work synergistically with some nutritional supplements to support the way we feel, otherwise called mood. It is also thought to promote a healthy sleep cycle since serotonin itself takes part in the processes that regulate mood, sleep and also control of appetite.
     
A typical healthy diet does not contain significant sources of 5-hydroxytryptophan. Instead, it is manufactured by the body’s biochemistry from l-tryptophan that is found in most proteins. Hence it is available from read meats, cheese, poultry and seafood. Most is available from beef and cheese and vegetarians and vegans rely on avocados, peanuts and cashews for their l-tryptophan. Even so, these sources of tryptophan do not lead to the production of large amounts of 5-HTP by the body and a supplement is indicated when natural levels have to be increased, not only in the case of vegans but for all of us.

The major natural source of this important amino acid is the plant Griffonia simplicifolia. Native to Central and West Africa, this is a climbing shrub and its seeds are an important source of supplemental 5-HTP. So the biochemical pathway to serotonin is from 5-HTP that is taken as a supplement or synthesized from l-tryptophan.

The reason that serotonin is so important is in its variously different functions within the body. It is found not only in the brain, but also in the intestines and in the blood. When you get cut, or the blood vessels get damaged, then serotonin is released by the platelets in the blood and acts by constricting the blood vessel, and so preventing or reducing blood loss. It also controls the action of the muscles in the cardiovascular system and intestines ensuring that they function smoothly by stimulating their contraction.

However, it is for its effect on the brain that serotonin is best known. It is a neurotransmitter that is responsible for the transmission of electrical signals across the synapses, the small gaps that separate neurons. If these misfire then a whole range of neurological malfunctions can occur, including sleeplessness, autism, appetite loss, migraines, mood disorders and eating disorders. Serotonin is therefore a critical component of the brain and so, therefore, is 5-HTP, from which it is made.

The biochemical pathway involves the formation of 5-HTP from l-tryptophan by means of the enzyme tryptophan hydroxylase, and another enzyme converts the 5-HTP to serotonin. The serotonin can then be converted to melatonin by means of a two step reaction involving two other enzymes. Incidentally, not all of the tryptophan is converted to serotonin since it is also used to manufacture niacin, Vitamin B3 by means of another biochemical pathway and different enzymes.

Melatonin is the hormone that controls sleep patterns, and synthesized in the pineal gland deep in the brain. It would therefore seem sensible to take supplements of melatonin directly in order to promote sleep, but this seems to be effective only where the patient’s melatonin levels are low. A melatonin supplement is not nearly as effective as a supplement of 5-HTP. Tryptophan is effective in improving sleep levels and decreasing the number of times insomniacs awaken during the night, but this is a prescription drug.

5-HTP is not, and can be purchased at any health store. It is a very effective substitute for tryptophan and a daily dosage of 50 mg – 100 mg taken with fruit juice has a significant sedative effect on children and insomniac adults. All these facts have been established in double blind studies where neither the patients nor those carrying out the studies have known who received the drug or supplement and who were given a placebo.

Apart from its effect on sleep, 5-HTP supplements improve mood and help depression, PMS, anxiety and migraines, and also help overweight people by acting as an appetite suppressant. Insomnia can be caused by a number of factors, among them anxiety and depression, and serotonin can help to control these conditions. Melatonin secretion appears to be promoted by Vitamin B12 (methylcobalamin) and B12 deficiency is common, especially among the elderly and in vegans, since there is no effective vegetable source. A vitamin B12 supplement might also help sleeplessness by improving the secretion of melatonin once biosynthesized.

However, although the supplement is a natural product, keep in mind that it is a mood-changing chemical and can interact with other drugs. Examples of known interferences are with triptans used in treating migraines, and Carbidopa that is used in the treatment of Parkinson’s Disease. It is important that if you are on any other medication you check with your doctor that a 5-HTP supplement is safe for you to take. It has not yet been tested for safety during pregnancy and nursing and there is a possibility that it could be the cause of seizures in Down’s Syndrome children, though that has still to be established.

To sum up, then, 5-HTP is not contained to any extent in a normal diet, but is manufactured from the body’s diet of proteins that contain its precursor, l-tryptophan. In the event of a 5-HTP deficiency, there is insufficient biochemical production of it from natural sources of l-tryptophan to make up for any shortage, and so supplements are required.

5-HTP supplements are indicated in the event of insomnia or disturbed sleep patterns and where mood and appetite have to be regulated. It is also used to alleviate the symptoms of melatonin deficiency such as depression, anxiety and tension, and in such cases 5-HTP, being a natural over-the-counter supplement, is preferred to the prescription drug tryptophan. Recently l-tryptophan has come back on the market as an Over the counter supplement available in health food stores. Melatonin supplements are effective only where there is a definite reduction in the patient’s natural level, and 5-HTP is more effective where a general increase in melatonin is needed.

5-HTP is a natural and safe remedy for sleeplessness, but you must check with your doctor if you are pregnant or nursing, or if you are taking any other medication.
 

Bodybuilding is the process of developing muscle fibres through the combination of weight training, increased caloric intake, and rest. A person who engages in this activity is referred to as a bodybuilder.

As a sport, bodybuilders display their physiques to a panel of judges, who assign points based on their aesthetic appearance. Bodybuilding has contributed to the success of many public figures worldwide.

Few steps to accomplish body building goals

One of the keys to achieving great results from one’s bodybuilding program is to possess a strong motivation.

A strong motivation enables a person to be determined enough to follow the bodybuilding program regardless of any obstacles that may come along the way. It also enables a person to have the laser guided focus needed to achieve the desired bodybuilding goals.

A) Training experience – How long you have been training for; are you a beginner, intermediate or advanced athlete?

B) Your training goals – Are you looking at fat loss with moderate muscle gain or are you looking to gain muscle exclusively? Or are you training for a bodybuilding competition?

C) The amount of time that you can devote to bodybuilding training – Can you train 3 days, 4 days, 5 days or 6 days? If the goal is bodybuilding competition, will you be able to train everyday?

Once you consider those factors, then you can feel free to select any of the routines down below and perhaps you can work on adapting them to your schedule

E veryone who has had the experience of being a parent knows all too well the difficulties of getting your baby to sleep soundly throughout the night. The dark circles around the eyes of new parents are usually familiar to all those that have been around them. In terms of baby sleep tips, one of the most important things you must try and establish as a parent is getting your baby to learn to fall asleep on his own. The process by which your child begins to fall asleep on his own is one that involves a natural transition from falling asleep with the mother to falling asleep in an independent fashion. One of the best ways in which you can speed up this transition is to encourage your child to develop sleep associations that he or she can recreate independently.

Naturally, everyone - and babies in particular - will develop sleep associations. These are the things that you associate with bedtime, and allow you to create an environment in which it is easy to fall asleep. When your baby is at an extremely young age, he will naturally develop sleep associations involving the mother, as he will often fall asleep in her arms. As you attempt to get your baby to sleep in his own, however, it is crucial that you work to change these associations.

If you always put your child to sleep by holding him, or allowing him to use a pacifier, you create a sleep association with these things. Then, when your child wakes up in the middle of then night, he can't go back to sleep on his own because he is unable to recreate his sleeping environment without you: he needs you to feed him or rock him in order to sleep.

As you begin to try and get your child to sleep on his own, you should introduce items into his sleeping routine that he can sleep with, such as a particular blanket or a stuffed animal. What this will do is create associations for your child with these items for sleep. Then, when he awakes in the middle of the night, he will be able to recreate a sleeping environment without your assistance by grabbing his stuffed animal, etc. It can also be beneficial to introduce "transitional items" into your baby's bedtime routine: Allow him to have his stuffed animal or blanket with him during a final feeding and before-bedtime activities, and allow him to take these things with him to bed.

No matter what you do, your child is going to be creating his or her own sleep associations. Your job is to try and create associations with items that are under his or her control. By giving your child as much control over his sleeping environment as possible, you allow him to begin to achieve sleep independently. The most difficult transition in early parenting is the one towards independent sleep for your child, and if you introduce new items into your child's sleeping place, you will hasten this transition, which will soon allow both you and your child to get a good night's rest.

E ven if you have outgrown slumber parties, you certainly have not outgrown fabulous sleep wear! Express you inner fashionista by enjoying a fantastic nightie or funky pair of pjs. Whether you are looking a sweet, old fashioned night gown for chilly nights in the winter or a sizzling, sexy teddy that will provide all the heat you need, sleep chic is all the rage! Before you don that ragged t-shirt and baggy pair of boxers, think of your significant other, who certainly would not mind if you came to bed in something a bit more flattering.

Check out stores like Victoria Secret for the latest nighttime fashions. From astonishingly revealing getups that will spend less time on the floor than on you to buttery soft flannel pajamas that are perfect for snuggling in front of a fire with a good book and a cup of hot cocoa, they will have it all! Just like your regular wardrobe, your sleep wardrobe should be rotated depending on the season. No one wants to spend a sweltering summer night suffering in a floor length flannel night gown! Furthermore, no one wants to freeze on a cold winter night on a light weight silk short set. When rotating your evening ensembles, also do not forget to swap out your robes and slippers!

No one should neglect their sleep clothing, especially if you are going on a trip or planning a girl’s night out—or in—that will give you the chance to show off your new duds. Popular night time outfits include the classic night gown and the new classic, a pair of pyjama pants or shorts worn with a coordinated tee or tank. These super bedding outfits are available in sexy satin, comfortable cotton, fuzzy flannel, and everything in between! Any style, color, and pattern under the sun is available, so you are sure to find something that best defines your fashion tastes and personality.

A terrifically popular trend these days is the Capri pyjama pants. Just like the stylish Capri pants that have taken the fashion world by storm, this great design has transferred into sleep wear. Capri pants are great for individuals who want an ensemble that they can wear the majority of the year, from warm spring nights to cool fall evenings. Also, many of your favorite designers have special night time fashions, so check our your favorite department store, boutique, or shop to see their selection.

Are You Tired of Waking Up On The Wrong Side Of Bed?
Do you wake up and still feel drowsy? If you are dealing with sleep deprivation, you are not alone. Almost 1/4 of America's adults, or 47 million adults, have some type of sleep deprivation. This condition can affect your emotional state, energy level, memory and mental abilities. As you may have noticed, this can eventually lead to depression, stress and irritability. There are other health implications that can afflict the body as a result of sleep deprivation. As the body is deprived of sleep, its ability to metabolize glucose declines, which leads to the early stages of diabetes. Furthermore, a even a healthy person will begin to show signs of premature aging.

Your sleep patterns can be interfered by the symptoms of sleep deprivation. As stress increases from lack of sleep, your ability to wind down and get adequate rest declines. As a person ages, they require less sleep. An infant, up to 24 months old requires 13 to 17 hours of sleep. But people who are 16 to 65 years old only need six to nine hours. These numbers can change from person to person though. Everyone is different and while some people may be just fine on three or four hours of sleep a night, others may need ten or even more.

Eight Steps to Improving Your Nights Sleep...

0ne of the most well-known sleep disorders, sleep apnea is a fairly common condition. Marked by interruptions in breathing during sleep, sleep apnea causes the person suffering from this condition to wake up, or partially wake, several times during the night. Because of the frequency of these interruptions in breathing, a person with sleep apnea will have trouble getting a restful night’s sleep, causing them to feel the effects of sleep deprivation during their waking hours.

Two types of sleep apnea have been diagnosed: obstructive sleep apnea (OSA) and central sleep apnea. OSA is caused by the soft palate becoming so relaxed that it actually blocks off the breathing passageway, while central sleep apnea is caused by the brain relaxing to the point that it does not remind the body to breathe. While both types can cause interruptions to breathing on their own, most people with sleep apnea actually have mixed apnea, which is a combination of both forms.

Sleep apnea is sometimes difficult to diagnose, simply because it only strikes while the person is asleep and won’t notice that it is happening. Because most people with sleep apnea awake only partially – not fully – so they do not actually notice that they have had their sleep cycle interrupted. Thus, if someone wants to determine if they have sleep apnea, they will have to look for the symptoms.

The most common symptom of sleep apnea is excessive sleepiness upon waking. Because the sleep cycle is being interrupted, the person is not refreshed during the night and will wake up feeling lethargic, fatigued, or even feel like they need to go back to bed for another round of sleep. Also, people with sleep apnea almost always snore; often very loudly. However, a person does not necessarily have to show these symptoms to have sleep apnea. In fact, a bed partner may be the only person to notice the interruptions in breathing during the night.

Additionally, people with sleep apnea are often overweight to obese, so treatment usually involves helping people to lose weight. Treatment can also include eliminating alcohol or other substances that help people relax, quitting smoking, using special pillows or other appliances that help keep the airways open, or even special apparatus that uses air pressure to keep the airways open. This last form of treatment, continuous pressure airway pressure (CPAP), uses a breathing mask to pressurize the airways and inflate them, almost like a balloon. Though this form of treatment is more than a little disconcerting at first, they quickly get used to the mask and find that they feel much more alert in the morning.

Sleep apnea is very difficult for a person to self-diagnose but, once the problem is found, there are treatments available. But for people who are overweight and have large necks, smoke, use sedatives or muscle relaxers, or just drink too much alcohol, lifestyle changes would be the best place to start either keeping sleep apnea away or treating it before it becomes a major health concern. After all, not breathing is a problem whenever it happens. So by treating sleep apnea now, sufferers can keep performing the one act they need to perform every day and every night.