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Nutrition Tips and Supplements for Insomnia

Tuesday, November 18, 2014

http://www.sparkpeople.com/resource/nutrit
ion_articles.asp?id=876&page=2


Is a good night’s sleep eluding you?
Tossing and turning the whole night through,
Drowsiness, fatigue, a lack of sleep,
There is more help than just counting sheep.

There are many factors that can cause sleep problems, and even more potential solutions. The steps you take to improve your sleeping patterns will be individual, based on the cause of your insomnia and the treatment plan laid out by your health care provider. In addition to the many lifestyle changes that can help you sleep better, the following nutrition tips and supplements may also help improve the quality and quantity of your shut-eye:

Stop eating at least two to three hours before your regular bedtime. If your body is trying to digest food, you won't be able to fully relax, fall asleep or stay asleep.

Limit: fried and fatty foods, refined carbohydrates (such as white rice, breads, pasta, and sugars), and spicy foods (especially if you are prone to heartburn), especially before bedtime. The effects of these foods can interfere with your ability to get a good night's sleep.

Enjoy a light snack approximately two hours before bedtime, as falling and staying asleep can be difficult if you are hungry. A healthy snack can help take the edge off of your hunger and help you sleep through the night. Your snack should contain mostly carbohydrates and a small amount of protein. This combination may help increase the availability of tryptophan (an amino acid that helps induce sleep) to your brain. A few pre-bedtime snack ideas include:

A small bowl of oatmeal
Cereal with low-fat milk
Yogurt with granola sprinkled on top
Half of a bagel topped with peanut butter
A piece of whole wheat bread with one slice of deli turkey
Six whole-grain crackers with one ounce cheese
Sliced apple with one ounce cheese or peanut butter

Avoid alcohol before bedtime. Alcohol may help you to fall asleep quickly, but it can disrupt your normal sleep patterns and leave you feeling un-rested the next morning. Continued ›






Avoid caffeinated drinks and foods during the afternoon and evening. Caffeine is a stimulant found in coffee, tea, soda, and chocolate that can delay your sleep or cause you to wake up during the night. You may want to avoid caffeine entirely and see if your sleep improves.

Limit the consumption of liquids in the evening, to decrease the urge to go to the bathroom during the night.

Along with these lifestyle measures, you may wish to consider a natural sleep aid supplement. Supplements should NEVER be taken together or with other sedative drugs. Discuss the appropriateness of these supplements with your doctor first, as well as dosage and the risk of physical and psychological dependency. The two best-researched, most effective supplemental sleep aids are valerian root and melatonin.

Valerian root (valeriana officinalis) is a sedative herb that has been used for centuries. Several small studies have suggested that valerian helps people fall asleep and stay asleep. It may take up to four weeks (or more) of usage to notice improvements in sleep, and this herb can leave some people feeling "fuzzy" the next morning. A typical dosage of valerian root is 300-600 milligrams of valerian extract in tablet or capsule form, 30 minutes before bedtime. Always discuss valerian root with your doctor before trying it.

Melatonin is a hormone (made in the brain of humans but also produced by animals and plants) that appears to play a critical role in the regulation of the sleep-wake cycle. So far, the effects of melatonin are complex and poorly-understood, but research shows that it is "possibly effective" in decreasing sleep disturbances caused by jetlag, as well as "likely effective" in easing sleep disorders in blind children and adults, and people with mental retardation, autism, or other central nervous system disorders. There is not enough research to conclude anything about melatonin's effectiveness for other sleep disturbances. Melatonin supplements are available over-the-counter, but always discuss melatonin use with your doctor before trying it.

When it comes to treating insomnia, there is insufficient evidence or limited research to support the following supplements:

Hops
Indian snakeroot
Kava
Lavender
Lemon balm
Passionflower

While nutritional changes and supplements alone are possibilities for curing your insomnia, it's best to take a comprehensive approach. Work with your doctor to find potential underlying causes to your sleeping problems, and create a treatment plan that encompasses lifestyle, diet and exercise changes to help you sleep better.

  
  Member Comments About This Blog Post:

DJ4HEALTH 12/4/2014 10:37PM

    I also heard that eating a hard boiled egg also works because of the protein in it

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DMSPEER93 11/22/2014 10:30AM

    Thanks for sharing the info. I've had success with melatonin as well as lavendar. That makes sense to not eat a few hours before bedtime. I also need to stop drinking water earlier in the evening.

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LILY8486 11/18/2014 5:39PM

    OHHHHH, That really makes me sad... :( I was hoping this would help my dil...... I will be keeping you in prayer.. ((hug))

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MSFROGGIE 11/18/2014 8:30AM

    It would be nice if following all your suggestions worked emoticon

I've been struggling with it for 8 years.

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Over 110 Cardio WorkOut Ideas

Sunday, November 02, 2014


Anything from the extensive list below that meets the intensity and time guidelines above can count as aerobic exercise!

At The Gym

Elliptical trainer
Stair stepper (Stairmaster)
Stationary or recumbent bike
Jacob's ladder (the climbing "treadmill" often seen on "The Biggest Loser")
Arm ergometer (arm cycle)
Rowing machine
Circuit training
Treadmill walking or running
Kettlebells
Interval training
Box jumps
Step ups
Plyometrics

Household Chores

Vacuuming
Scrubbing floors
Cleaning the bathtub
Washing windows
Mopping
Changing sheets
Painting
Heavy renovations (pulling carpet, knocking down walls, etc.)
Moving furniture
Raking
Gardening
Cleaning the gutters
Washing the car
Mowing the lawn with a push mower
Shoveling snow
Sweeping the patio and walkways
Cleaning out the garage
Heavy landscaping such as planting trees, shrubs and bushes

The Great Outdoors

Cycling
Hiking
Snowshoeing
Downhill skiing
Cross-country skiing
Water skiing
Wakeboarding
Rock climbing
Jogging / Running
Power walking (brisk walking)
Rollerblading
Paddling a canoe
Nordic walking
Surfing
Paddle boarding
Swimming
Water jogging/running
Skateboarding
Bleacher running
Ice skating

Sports

Tennis
Flag football
Hitting balls at the driving range
Soccer
Hockey
Basketball
Lacrosse
Boxing
Martial arts
Kickboxing
Kickball
Karate
Jiu-jitsu
Racquetball

Group Classes

Spinning
Step aerobics
Jazzercise
Zumba
Bootcamp
Power yoga (Ashtanga and/or Vinyasa)
Salsa dancing
Dance classes or lessons
Cardio kickboxing
Hi-lo floor aerobics
Water aerobics
BODYPUMP
Silver Sneakers
Gliding
Hip hop dance
Sports conditioning
CrossFit
Krav Maga
StrollerStrides or StrollerFit classes
Turbokick

Popular Workout Videos

P90X
Insanity
Chalean Extreme
Cardio Blast with Coach Nicole
Hip Hop Hustle
Jillian Michael's 30-Day Shred
The Biggest Loser workouts
Tae Bo
Walk Away the Pounds
Sweatin' to the Oldies
Turbo Jam / Turbo Fire
Hip Hop Abs
Gilad's Bodies in Motion
Dancing with the Stars workouts
10 Minute Solution cardio titles
Coach Nicole's 10-Minute Jump Rope Cardio video
Coach Nicole's 10-Minute Jump Start Cardio video
Coach Nicole's 10-Minute Cardio Kickboxing video

Play Time

Walking the dog
Playing with your children
Dodge ball
Tag
Hooping (hula hooping)
Obstacle courses
Jump rope
Water games in a pool
Playing with your dog
Skipping
Hop scotch
Taking the stairs
Jumping jacks
Trampoline jumping (rebounding)


See? There's no shortage of options! Have fun finding some new favorite cardio exercises from the list above. With this many choices, there's never an excuse to get bored or dread cardio ever again!

This article has been reviewed and approved by certified personal trainers Jen Mueller and Nicole Nichols.

FULL ARTICLE HERE www.sparkpeople.com/resource/fitness
_articles.asp?id=1596

  
  Member Comments About This Blog Post:

DJ4HEALTH 11/4/2014 1:21AM

    emoticon emoticon

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MSEMBERSTORM 11/3/2014 9:16PM

    Excellent!

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LJCANNON 11/2/2014 10:48PM

    emoticon Thanks!!

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Some Musings

Sunday, September 07, 2014

Borrowed this from another friend:

S...“Self confidence is the most attractive quality a person can have. How can anyone see how awesome you are if you can’t see it yourself?” – Unknown

E...“Encourage yourself, believe in yourself, and love yourself. Never doubt who you are.”
-Stephanie Lahart

P...“People often say that beauty is in the eye of the beholder, and I say that the most liberating thing about beauty is realizing that you are the beholder.”
— Salma Hayek

T..."The kindest thing you can do for the people you care about is to become a happy, joyous person."
-Brian Tracy

E..."Every step towards your dream today is a step away from your regret tomorrow.”
- Steve Maraboli

M...“Make a pledge to yourself right now, to declare that you are worth your time and energy."
-Deborah Day

B..."Be the instigator of your own successful day."
-Ralph Marston

E..."Every morning is a new beginning, a new chance for you to rewrite the story of your life."
~ Tina Su

R...“Real beauty isn't about symmetry or weight or makeup; it's about looking life right in the face and seeing all its magnificence reflected in your own.”
— Valerie Monroe

  
  Member Comments About This Blog Post:

SHARON10002 9/15/2014 5:51PM

    What a very nice, and loving message to yourself, and to encourage yourself every day. Thank you for sharing!

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DJ4HEALTH 9/8/2014 11:36PM

    emoticon

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MAWMAW101 9/8/2014 11:08PM

    emoticon

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EMMACORY 9/8/2014 8:12AM

    Very inspiring! Thanks! emoticon

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PATSYB7 9/7/2014 4:20PM

    emoticon emoticon

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MAWMAW101 9/7/2014 3:15PM

    emoticon emoticon

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WIZKEY 9/7/2014 3:09PM

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ELRIDDICK 9/7/2014 12:40PM

  Thanks for sharing

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Remembrance

Friday, August 22, 2014

SMALL STRAWS IN A SOFT WIND by MARSHA BURNS:


When you fail to accomplish what you set out to do, refuse to see yourself as a failure. Rather, see failure as an opportunity to make a course correction instead of sinking in the mire of condemnation. You are Mine; you belong to Me. I am with you to show you the way to victory, says the Lord. Be strong and courageous.


Philippians 3:12 Not that I have already attained, or am already perfected; but I press on, that I may lay hold of that for which Christ Jesus has also laid hold of me.

  
  Member Comments About This Blog Post:

TINAKATRINA1 9/1/2014 8:28PM

    I like that- a course re-direction. And perfection is not to be ours; it is His. Thanks.

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DJ4HEALTH 8/29/2014 10:31PM

    emoticon emoticon emoticon

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MAWMAW101 8/22/2014 9:18AM

    Beautiful and powerful message!
emoticon

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-WRKNG2ABTTRME- 8/22/2014 8:28AM

    emoticon

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MSFROGGIE 8/22/2014 8:24AM

    emoticon for sharing!!

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Encouraging Words

Monday, July 07, 2014

GREAT RECIPE

* Take a 10 - 30 minute walk every day. And while you walk, smile.
It is the ultimate anti-depressant.

* Sit in silence for at least 10 minutes each day. Talk to God about what is going on in your life.

* When you wake up in the morning complete the following statement, "My purpose is to_____today. I am thankful for ____."

* Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.

* Drink tea and plenty of water. Eat more fruits and vegetables.

* Try to make at least three people smile each day.

* Don't waste your precious energy on gossip, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.

* Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.

* Life isn't fair, but it's still good.

* Life is too short to waste time hating anyone.

* Don't take yourself so seriously. No one else does.

* You are not so important that you have to win every argument. Agree to disagree.

* Make peace with your past so it won't spoil the present.

* Don't compare your life to others. You have no idea what their journey is all about.

* No one is in charge of your happiness except you.

* Frame every so called disaster with these words: "In five years, will this really matter?"

* Forgive everyone for everything.

* What other people think of you in unimportant. Truth is, they're probably not thinking of you at all.

* GOD heals everything -- but you have to ask Him first.

* However good or bad a situation is, it will change. Change is the ONLY constant in the universe.

* Your job won't take care of you when you are sick. Your friends will. Stay in touch!

* Envy is a waste of time. You already have all you need.

* Each night before you go to bed complete the following statements: "I am thankful for _____. Today, I accomplished ____."

* Remember that you are too blessed to be stressed.

* When you are feeling down, start listing your many blessings. You'll be smiling before you know it!

Author Unknown

  
  Member Comments About This Blog Post:

STARLITNIGHT 7/23/2014 9:57AM

    I love your blog, thank you for the inspiration from this article. emoticon

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MAWMAW101 7/8/2014 10:30AM

    Oh wow, love this article....
emoticon emoticon emoticon emoticon

Your page is the scene I plan on tomorrow.....going to the beach!
Phyllis~~


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DWORB415 7/7/2014 10:03PM

    I love this! emoticon emoticon

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EMMACORY 7/7/2014 3:14PM

    emoticon Thanks for sharing! emoticon

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BABY_GIRL69 7/7/2014 2:23PM

    Amen.

God bless,

Dee


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RONNIEHUEY 7/7/2014 2:18PM

    emoticon

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