You’ve probably experienced an annoying eye twitch at some point in your life. Eyelid spasms are fairly common and generally harmless. They can even last for a few months without causing any long term damage. And though you may think it is incredibly obvious, most people don’t notice when your eyelid starts acting of its own accord. So what exactly causes this condition and how can you stop it?
8 Ways to Recharge Your Mind and Body for Spring
Face it; the winter is not just hard on your car. Our bodies and minds go through the wringer during the dark, cold months of winter. It is often hard to make the transition into spring and be energized for the upcoming season of family vacations, swimming pools, and the endless backyard barbeques. Here are just a few ways to recharge your mind and body for spring that won’t break the bank.
How to Sleep The Whole Night Through (and why you should)
Sleep is an essential part of life. In fact, it is so important that the average human spends ⅓ of their life asleep. Your body needs this time to repair and replenish itself and prepare for the next day of physical and emotional strain. However, many people don’t give their sleep quality the attention it deserves and are running on empty because they’ve been unable to get a good nights rest.
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Best Things You Can Do to Sleep Better
We all have trouble sleeping from time to time. The National Sleep Foundation reports that forty-five percent of Americans report that poor or lack of sleep interferes with their daily activities. Many illnesses are precipitated by a lack of sleep as well. Sleep is necessary not only for physical health but also for mental health.
I myself have had difficulties sleeping from time to time. Even though I might fall asleep at a good time, I would wake up and toss and turn for several hours before finally falling back to sleep. When this little no-sleep issue going on I was groggy during the day and unable to catch up on my sleep due to my busy work schedule.
What worked for me
What I did find was that there were several home-remedy type things that helped me get back on a regular sleep schedule. These are easy things that I have picked up through the years and stored in my memory bank. If you have a difficult time sleeping, try some of these remedies and perhaps you will be snoozing before long.
Get a good mattress
I put getting a new mattress off for many years mostly because I didn’t want to spend the money. What I didn’t realize was that a high-quality mattress is essential to a restful night’s sleep. Because your body changes as you age, it is imperative to get a new mattress about every seven years or so. As your mattress ages, it is not able to provide the support that you need to sleep well. Pillows also need to be replaced at least once a year in order to provide proper support for your neck and spine. Take your time to shop around for a good mattress, be picky and don’t skimp. About two weeks after I purchased my new mattress I was able to sleep the entire night through without any issues at all.
Create an oasis in your bedroom
Making your room a calm and relaxing space will help you fall asleep quicker. You want your room to be cool and dark, quiet and cozy. For me, this meant, taking my desk out of my room, replacing it with a table full of plants and candles. I put new blinds on my windows that would keep my room dark. I changed the color of my wall to a calming sage green and purchased an essential oil diffuser as well. Do what you need to in order to create a relaxing space that bids you come and fall asleep, It is also a good idea to keep your space cooler than the rest of the house. I like to leave a window open and keep my ceiling fan running even in the winter.
Process thoughts before you go to bed
One of the issues I had with getting to sleep on time at night was the fact that I taking the time to run over all kinds of thoughts in my mind. It seemed that one thought would just lead into another and so 0n and so on…. To alleviate all those random thoughts in your brain try writing them down. When I got back to journaling it was amazing how much lighter my brain felt. You could also try recording your thoughts, that works as well. According to Michael A. Grandner, Ph.D., an instructor of psychiatry at the Behavioral Sleep Medicine program at the University 0f Pennsylvania,
“A better approach would be [to] take some time in the evening to work through the day, make lists to do tomorrow and clear your mental desktop of the stuff that you still have to think about.”
More Tips for Sleeping Better
- Try yoga
- Take a bath with lavender oil and Epsom salts
- Keep your work out of your bed – no computers or phones
- Don’t eat a heavy meal within 3 hours of bedtime
- Exercise regularly but not too close to bedtime
- Keep to a regular sleep and waking time
- Wear socks to bed
Try this delicious bedtime elixir
I discovered this delicious and healthy bedtime elixir that helps me wind down before hitting the hay… give it a try. It features two of my favorite foods, apple cider vinegar, and raw honey. Honey has long been thought of as a natural remedy for insomnia. Dr. Li Shizen named honey’s ability to help with sleep as one of its five potent health properties. Honey causes a rise in insulin, which releases serotonin, a neurotransmitter that helps improve mood. In the body, serotonin is converted into melatonin, a chemical compound that regulates the length and quality of sleep. Because honey causes insulin to rise slower than sugar it is great insomnia buster. Apple cider vinegar helps to regulate digestion and break down fatty acids, and release tryptophan, that converts into serotonin.
To make: Combine 2 teaspoons of raw apple cider vinegar, 1 tablespoon of raw honey in 8 ounces of warm water and enjoy!
– Susan Patterson
Tips for a Better Night’s Sleep
Millions of Americans struggle to fall asleep each night. Are you one of those who tosses and turns? Perhaps you even take over the counter or prescription medicine to help you sleep. These drugs, over time, actually stop working and you have to take more and more – besides the fact that they don’t address the main contributing factor as to why you can’t actually sleep. Sleep is integral to overall health and wellenss, just as important as eating right, managing stress and exercising.
Let’s explore two of the reasons why you may not be getting at least 7-8 hours of sleep each night.
Your mind is racing – If you are like me, bedtime is one of the only times that you are not in motion and your brain continues to run on high even after you lie down. I am always thinking about what I need to do tomorrow, what I didn’t get done today – etc…. and this keeps me up. I used to be able to go to bed at a decent time anticipating a great night’s sleep only to find myself still lying there awake 3 hours later. If this sounds like you – here are a few tips to help you wind down:
- Shut down the electronics – Put away all electronics at least 1 hour before bed – that means turn off your phone and computer – in fact, don’t even have them turned on in your bedroom. I now put my phone on my dresser where I can’t reach it – I could hear if someone called but I am less likely to want to check emails or search the web in the wee hours of the night.
- Enjoy some quiet time before bed – A nice cup of chamomile tea, some quiet music – set the mood so to speak – you could even have a warm bath with lavender oil and Epsom salts to relax your mind and body.
- Keep a journal – Getting rid of all those thoughts in your head help you to go to bed relaxed
You are in perimenopause or menopause – this is a hard time for women, trust me I know. As your hormones change sleep become very difficult. You may fall asleep but wake up several times in the night with hot flashes. Try this if the change of life is keeping you up at night:
- Be sure that you are getting enough exercise – at least twenty minutes per day of activity – walk a lot – take time to stretch – the body is designed to be in motion and this will help you sleep – just be sure not to exercise up to 2 hours before bed – morning is best
- Slow up on the caffeine – not only will it keep you up but it can also trigger hot flashed – try switching to herbal tea – whatever you do – do not consume coffee five hours before bed – even decaf.
- Make sure that your bedroom is cool – In the winter, always leave a window cracked. In the summer, set your thermostat to a lower temp than normal. There is even a bed fan that you can purchase that connects to the bottom of the bed to keep you cool under the sheets – be sure to wear comfortable pajamas that breathe
- Take a cool shower before bed – This reduces body temperature in preparation for sleep.
- Relax – It is imperative that you wind down before bed. Carve out some alone time to reflect and meditate. You may even want to set up a special quiet space reserved for times when you need to deflate.
- Stay on a schedule – Get up and go to bed at the same time each night and morning.
- Watch your diet – Eat healthily and drink plenty of water
- Switch to organic cotton bedding – You will be amazed at what a difference organic bedding can make to your sleep.
How Honey Can Help You Sleep
Raw honey is loaded with fructose and glucose. While glucose provides short bursts of energy, fructose takes longer to breakdown and is stored in the liver as glycogen. While you are sleeping, your brain keeps on working and needs the energy to perform all of its tasks. Stable glucose levels are important while you sleep and raw honey provides just the fuel necessary to keep everything balanced. Your brain will actually feed off of the liver glycogen at night.
Giving your brain the fuel it needs will allow you to fall asleep quicker and stay asleep longer. As a bonus, you will wake up less hungry when you feed your brain in the evening.
How to use honey for fuel
First and foremost, it is essential that you use only raw, unpasteurized honey for your pre-bedtime snack. It is actually preferable that you find local honey. To use honey as a sleep aid simply consume 1 teaspoon of raw, unpasteurized honey about 30 minutes before you go to bed. Try this for about a week to see if it is helping. If not, increase your dose to two teaspoons and so on up to a tablespoon.
Honey works best as a sleep aid when you are consuming a diet rich in organic vegetables, healthy fats, and protein. Ditch the fast and greasy food and replace it with wholesome goodness if you really want to enjoy the best sleep possible. Don’t eat within a few hours of bedtime, this can also disrupt your sleep cycle.
Sweet Dreams!
-Susan Patterson