Sleep habits

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Conscious Eating Gabriel Cousens, M.D. See book keywords and concepts

The pulse of a pitta is regular, full, and strong with a medium speed of about 70. The sleep habits of pittas are generally regular and problem-free. They do not have insomnia unless there is particularly excessive stress or too much work worry. They sleep lightly and wake up alert. They do not need as much sleep as a kapha person. Pitta dreams are active, intense, often in color, and often vividly remembered upon awakening. Their dreams may involve being chased or chasing someone, as well as themes of much heat or light.

Get Healthy Now with Gary Null: A Complete Guide to Prevention, Treatment and Healthy living Gary Null See book keywords and concepts

We found we could lower cholesterol, lower the triglycerides, lower the percentage of body fat, aid digestion, shorten the transit times of food almost by half, remove constipation, and create better sleep habits, so we could shorten a person's needed sleep (often by two hours a night). That is reversing the aging process. ENZYMES Nina Anderson, author of Over 50, Looking 30, notes that organic foods are also valuable because they contain enzymes. Our present diet depletes our body's enzymes.

Encyclopedia of Natural Medicine, Revised Second Edition Michael T. Murray, N.D., Joseph E. Pizzorno, N.D. See book keywords and concepts

Insomnia or excessive sleep habits (hypersomnia) 3. Physical hyperactivity or inactivity 4. Loss of interest or pleasure in usual activities, or decrease in sexual drive 5. Loss of energy; feelings of fatigue 6. Feelings of worthlessness, self-reproach, or inappropriate guilt 7. Diminished ability to think or concentrate 8. Recurrent thoughts of death or suicide The presence of five of these eight symptoms definitely indicates clinical depression; an individual with four is probably depressed.

Heinerman's Encyclopedia of Healing Herbs and Spices John Heinerman See book keywords and concepts

In general, they've been pretty successful in reducing tumors, lessening pain, improving sleep habits and appetites, and increasing physical weight of many cancer patients. Some fungal growths have been clinically tested and proven valid for tumor therapy. Fu-ling or hoelen (Poria cocos) is a fungus that grows on pine roots in mainland China and Taiwan. Fu-ling is the one fungus most frequently used in oriental herbal formulas where it occurs in over 30% of all natural prescriptions.

Symptoms: Their Causes & Cures : How to Understand and Treat 265 Health Concerns the Editors of PREVENTION Magazine Health Books See book keywords and concepts

Practice good sleep habits. Sleep experts like to rattle off a list of what they call sleep hygiene tips: Don't use the bedroom for anything but sleep or sex; get up at the same time every morning regardless of when you retire; don't take naps; exercise in the late afternoon or early evening; don't go to bed hungry. Most people trying to banish insomnia go down the list, trying each item for a day or two, then discarding it and returning to the old habit. "They end up concluding that none of these things works, but you really have to try them all simultaneously and give them a chance," Dr.

But don't expect miracles from a one-night experiment with good sleep habits. "Your sleep probably took a long time to get as bad as it is," Dr. Stepanski says. "It will gradually get better. It isn't going to happen instantly the very first night." Can't sleep? Then don't go to bed. "If there's one recommendation I would make for insomnia, it's to delay bedtime by an hour, maybe two hours," Dr. Stepanski says. One of the worst practices people follow is to go to bed when they're not really tired. "They don't even feel sleepy, but they think it's time they should go to bed," he says.

Try healthy-sinus sleep habits. "Elevate the head of your bed about six inches to help sinuses drain," Dr. Chester suggests. You can do this by placing two six-inch wooden blocks under the legs of the headboard. A warm-steam humidifier with a few drops of eucalyptus oil added to the water will also soothe your sinuses at night, says Dr. Chester. And make sure you don't get too much sleep. Excessive sleep—significantly more than you normally need—may worsen your sinus condition because of the prone position, he says. Keep your nose aerobic.

The Doctors Book of Home Remedies II: Over 1,200 New Doctor-Tested Tips and Techniques Anyone Can Use to Heal Hundreds of Everyday Health Problems the Editors of PREVENTION See book keywords and concepts

You should do the same if you have telltale signs of clinical depression: feelings of melancholy or hopelessness, loss of pleasure or interest in favorite activities, changes in appetite or sleep habits, fatigue, feelings of worthlessness and guilt, difficulty thinking, or thoughts of death or suicide. pression "sowing your wild oats," says Erik Von Kiel, O.D., a holistic osteopathic physician in Allentown, Pennsylvania, who recommends green oats to help shake off mild depression. You can find green oat extract in tincture form at most health food stores.

Alternative Medicine the Definitive Guide, Second Edition Larry Trivieri, Jr. See book keywords and concepts

In the first study, at Dartmouth Medical School, 45 insomniacs kept records of their sleep habits and then spent three nights in a sleep laboratory. They were given biofeedback training and then continued with biofeedback at home. They returned to the lab for checkups after several weeks and again after nine months. The study showed that insomniacs who were tense and anxious were helped by biofeedback, but it didn't help people who were relaxed muscularly but still couldn't sleep. In a second study, 16 subjects had suffered with chronic insomnia for at least two years.

Dangerous Grains: Why Gluten Cereal Grains May Be Hazardous To Your Health James Braly M.D. and Ron Hoggan M.A. See book keywords and concepts

What about your sleep habits? Do you usually have difficulty getting to sleep? þ yes ? no 11. Do you have an excessive need for sleep? Q yes Q no 12. Are you disoriented and confused when you awaken? þ yes ? no 13. Do you have to get up frequently during the night to urinate? þ yes ? no 14. Are you, or have you ever been, a bed wetter? þ yes ? no Such patterns suggest a problem with gluten, dairy proteins, or both. 15. Do you often have difficulty finding the energy for life's daily demands? Ll yes Q no Your body may be giving you an early warning.

The Memory Solution Dr. Julian Whitaker See book keywords and concepts

In a survey conducted by researchers at the University of Kentucky, 869 individuals aged fourteen to eighty-four were queried about their health, sleep habits, and daytime function. Cigarette smokers were significantly more likely than nonsmokers to report difficulty in falling sleep, difficulty staying asleep, daytime sleepiness, minor accidents, and depression. To all the other excellent reasons for kicking the habit—reducing your risk of cancer, heart disease, and emphysema, and improving your senses of smell and taste—add this one. If you are a smoker, you simply must decide to quit.

The Longevity Code: Your Personal Prescription for a Longer, Sweeter Life Zorba Paster, M.D. and Susan Meltsner See book keywords and concepts

Sphere: Mental Page: 000 Action rating: Moderate to Difficult Booster 47: Develop More and Better Skills for Coping with Stress Impact ***** Amplifiers Personal or family history or other risk factors for heart problems or depression; anxiety; immune system disorders; chronic medical conditions; poor eating or sleep habits; job, family, or money problems Brought on by anything from a physical malady to a financial faux pas, and implicated in everything from asthma attacks to cardiac arrhythmias, stress is probably the most pervasive of all longevity busters.

The Practical Encyclopedia of Natural Healing Mark Bricklin See book keywords and concepts

Little, irregular days and "high living," can lead to sleep disturbances at night, due to "poor sleep hygiene"—the latest term for bad sleep habits. This insomnia can also develop after the death of a loved one or another traumatic event. The cure is to reestablish normal sleeping habits, again by having a pre-bedtime ritual, going to bed at the same time each night and getting up at the same time every morning. Liquor, tobacco and late nights are out; regular exercise is a must to prepare the body for deep rest. In this case, says Dr.

Stopping the Clock: Longevity for the New Millenium Ronald Klatz and Robert Goldman See book keywords and concepts

He stresses that the causes of insomnia may be physical disorders, psychological difficulties, substance overuse/misuse, inadequate sleep habits, improper sleep environment or circadian-cycle abnormalities. Scientists predict a rapidly expanding role for melatonin not only in treating sleep disorders and jet lag but for mental disorders as well. The newly discovered enzyme that turns on melatonin production may, some think, lead to the development of new therapies not only for improving sleep but also for improving alertness and wakefulness.

Food & Mood: The Complete Guide to Eating Well and Feeling Your Best, Second Edition Elizabeth Somer, M.A., R.D. See book keywords and concepts

The good news is that with a few diet and lifestyle changes, most people can improve their sleep habits. You're Not Alone The statistics on insomnia are eye-opening. A recent Gallup poll found that nearly half of all Americans say they frequently have problems getting to sleep—that's 33 percent more sleepless people than just five years ago. Researchers estimate that 95 percent of adults experience some form of insomnia during their lives.

Exercise has similar benefits to SAD sufferers as it does for women with PMS; it helps balance the tidal wave of nerve chemicals and hormones, increase pleasurable endorphins, curb hunger, relax the body, and improve sleep habits. The added benefit is that if the exercise is outdoors, you get the light exposure you also need. Even moderate exercise, such as a walk at lunchtime, can have noticeable effects on mood and energy levels. A stumbling block to exercise is that many people with either the Winter Blues or SAD don't have the motivation to continue exercising throughout the winter.

They report reduced appetite, slowed weight gain, reduced food cravings, elevation in mood, and improved sleep habits (they need up to three hours less sleep and sleep deeper during the night). Symptoms return within days when these people discontinue therapy; consequently, although the length of exposure usually can be reduced after the first few weeks, SAD sufferers usually must continue light therapy throughout the winter months. Apparently, light therapy lowers melatonin levels and rebalances sleep, mood, and appetite.

What you eat direcrly and indirectly affects all these nerve chemicals, which in turn influence your moods, energy level, food cravings, stress levels, and sleep habits. For example: 1. Many neurotransmitters are composed of eithet amino acids—the building blocks of protein obtained from the diet—or a fatlike substance called choline, also obtained from food. When you consume too little of one or more of these dietary building blocks, your body limits production of the neurotransmitter dependent on their availability, and you experience changes in mood, appetite, and thinking.

Alternative Medicine the Definitive Guide, Second Edition Larry Trivieri, Jr. See book keywords and concepts

Preventative measures: reduce stress, get bodywork, especially reflexology or chiropractic, and practice routine and adequate sleep habits. Alternative Treatments Refer to alternative therapy chapters for more information before evaluating or applying any treatment. Some conditions, including yours, may require a physician's care. DIET: Avoid caffeine, especially espresso and chocolates, salt, fried foods, nicotine, drugs and alcohol, and aspartame (NutraSweet™).

The Green Pharmacy Anti-Aging Prescriptions: Herbs, Foods, and Natural Formulas to Keep You Young James A. Duke, Ph.D. See book keywords and concepts

Tension, worry, and emotional distress can wreak havoc on your sleep habits. If you exercise regularly, as recommended above, it should help defuse everyday stress. You may also want to practice a relaxation technique, such as meditation, biofeedback, or yoga. Personally, I like to unwind by digging in my Garden of Youth. Establish a wind-down ritual. In order to fall asleep, you need to downshift your physical and mental gears. Adopting a nightly routine can help you make the transition and prepare for bed.

Alternative Medicine the Definitive Guide, Second Edition Larry Trivieri, Jr. See book keywords and concepts

Also, sleeping near or over geopathic stress zones seriously affects the sleep habits of sensitive individuals. Geopathic stress is defined as an abnormal energy field, often of an electromagnetic nature, created deep underground by large mineral deposits, water streams, or geological faults. Accumulated exposure to these discordant energies (usually due to the location of our homes or beds) can create illnesses, including cancer, migraines, depression, and disrupted sleep. Dr.

Prozac Backlash: Overcoming the Dangers of Prozac, Zoloft, Paxil, and Other Antidepressants with Safe, Effective Alternatives Joseph Glenmullen, M.D. See book keywords and concepts

Together, Karen and I went over the guidelines for good sleep habits. Karen's classes prevented her from oversleeping in the morning or taking daytime naps, even though she was often tired after a poor night's sleep. In order to break the cycle of lying in bed ruminating about her reading, I encouraged Karen to stop studying about a half hour before she wanted to go to bed and instead do something relaxing. After considering watching TV, knitting, or reading mysteries, Karen decided on listening to the relaxation tapes from her biofeedback class.

Age Erasers for Men: Hundreds of Fast and Easy Ways to Beat the Years Doug Dollemore, Mark Giuliucci and the Editors of Men's Health Magazine See book keywords and concepts

Suppose we take our somnolent sad sack and make him clean up his act and start exercising good sleep habits. Could he actually add some spark and vitality to his life? And could he actually reverse some of these signs of aging? No question about it. "Sleep maximizes the quality of our lives," says Michael Vitiello, Ph.D., associate director of the Sleep and Aging Research Program at the University of Washington in Seattle. "When you sleep better, you feel better. You're more likely to perform at optimal levels and to maintain other healthy behaviors, like exercise and good diet.

Natural Prescriptions: Dr. Giller's Natural Treatments & Vitamin Therapies For Over 100 Common Ailments Robert M. Giller, M.D. See book keywords and concepts

If none of the above is your problem, then it could be that you don't have good sleep habits. Sleep really is a habit, and it's important to set up a pattern that you follow each night to settle your body and mind. It's amazing how many people will sit down at 10 p.m. to catch up on paperwork, pay bills, or figure out their taxes, and then be surprised when they don't readily fall asleep an hour later. I advise patients who have trouble with insomnia to avoid any demanding work for two hours before bedtime.

They must develop good sleep habits, which I'll discuss in a minute. And they should adopt an exercise program if they don't have one, being careful not to exercise an hour or so before bedtime. The second group is people who wake in the middle of the night and can't get back to sleep. They often have problems with low blood sugar, drink alcohol in the evening, consume caffeine late at night, overeat, or suffer from depression. A common cause of insomnia that many patients fail to identify as the source of their problem is caffeine. Some people aren't aware of how much caffeine they consume.

Develop regular sleep habits, going to bed and getting up at virtually the same time every day. • Until and unless the natural supplement L-tryptophan comes onto the market again, rely on natural sources including turkey and tuna or a glass of milk before bed. • Try the herb valerian: two capsules one hour before bedtime. • Take a cup of passionflower tea before bedtime. • Get regular daily exercise, avoiding exercise close to bedtime. • Try relaxation techniques at bedtime. IN ADDITION TO YOUR DAILY SUPPLEMENTS, PACE xxiv, TAKE • Calcium: 1,200 mg. at bedtime.

Staying Healthy with Nutrition: The Complete Guide to Diet and Nutritional Medicine Elson M. Haas, M.D. See book keywords and concepts

Poor sleep or sleep habits do not let your body really rest, discharge tensions, and recharge. • Learn relaxation exercises. These can help a great deal in reducing stress through letting go of mental stresses and experiencing moments of inner peace. This quiet, "nothing happening" space is where, I believe, the healing process begins. • Exercise. Regular physical exercise is one of the best ways to clear your tensions and feel good, with more energy and a better attitude toward life. • Develop good relationships. It is important to have friends in whom you can confide and find support.

The Alternative Medicine Handbook: The Complete Reference Guide to Alternative and Complementary Therapies Barrie R Cassileth, Ph.D. See book keywords and concepts

Working in adequately lighted workspaces usually reduces eyestrain and fatigue, and promotes more normal sleep habits. Adding artificial light in the form of light boxes helps reduce the depression that often accompanies inadequate exposure to natural sunlight. Light boxes may also help treat jaundice in infants and some skin conditions. It is what light therapy cannot do for you that must be carefully examined.

Bartram's Encyclopedia of Herbal Medicine: The Definitive Guide Thomas Bartram See book keywords and concepts

For increased white blood cell count, improved sleep habits and to stimulate appetite in patients receiving chemotherapy and radiation. (American Health 1989 8th Oct. -100) To increase production of interferon. Gastric ulcer therapy. Influenza. The common cold. To combat Coxsackie B myocarditis. Of value for incontinence and frequency of urine. Inhibits HIV-1 replication in cells acutely or chronically infected. Preparation. Decoction. Dried root: 2 teaspoons to each cup of water simmered gently 20 minutes. Half-1 cup thrice daily. HUNTINGDON'S CHOREA.

The Green Pharmacy Anti-Aging Prescriptions: Herbs, Foods, and Natural Formulas to Keep You Young James A. Duke, Ph.D. See book keywords and concepts

Live Like the Well-Rested Many elements of your daily routine can influence your nighttime sleep habits, for better or for worse. To give yourself the best chance for sound, refreshing slumber, I suggest the following: Watch what you eat and when. Most sleep experts say that you should avoid eating big meals within 4 hours of your bedtime. If you're hungry for a snack, steer clear of fatty foods like potato chips, cookies, and ice cream. Fats are difficult to digest, which means that they may end up keeping you awake at night. Curb your caffeine consumption.

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