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sleep cycle

Pregnant sleeping sideways on bed
 by Victoria Santalesa

Good Sleep Tips For Pregnant Moms

Sleep does not come easily to the pregnant woman. It is understandably quite difficult to assume the fetal position with a fetus inside you. Hormonal changes and discomfort associated with pregnancy can affect a pregnant woman’s quality of sleep, and pregnant women need all the sleep they can get – it may be their last chance for a while. The National Sleep Foundation knows that each trimester of pregnancy brings with it a new set of challenges. Here is some of their advice for handling them.

First Trimester Of Pregnancy
In the first trimester of pregnancy, there are a number of challenges to a good night’s sleep you’ll need to be prepared for. Pregnant moms wake up frequently in need of the bathroom and emotional and physical stress may cause sleep disruptions and increased daytime sleepiness.

Second Trimester Of Pregnancy
The second trimester of pregnancy may be considered the metaphorical “calm before the storm.” Nighttime urination will become less of an issue because the fetus moves above the bladder, reducing the amount of pressure on it. However, sleep may still be interrupted by the growth of the child and the emotional stress.

Third Trimester Of Pregnancy
This one’s the doozy. In the third trimester of pregnancy, not only can you expect to feel discomfort as a result of your expanding belly, you may also experience, effects heartburn, leg cramps, and sinus congestion, all keeping you from a good night’s sleep. In addition, you’ll find the nighttime urination increasing in frequency again as the baby’s position puts pressure on your bladder once more.

Tips For A Good Sleep
Extra Pillows: Get some extra pillows to pad the tummy and back. A pillow positioned between the legs can help to give support to the lower back to make sleeping on your side more comfortable. Consider the wedge shaped pillow or the full-length body pillow for best results.

Nutrition: A nice glass of warm milk is always a good remedy for sleeplessness. Also, foods rich in carbohydrates, such as crackers and bread can help bring on sleep, and a high protein snack can keep levels of blood sugar from falling and prevent headaches, bad dreams, and hot flashes.

Relaxation: Relaxation is also another great way to induce sleep, soothing your muscles, while calming your mind. Stretching, massage, yoga, and deep breathing are all effective relaxation techniques, and a warm bath and shower before bed may also prove quite soothing.

Exercise: Not only is regular exercise important during pregnancy to promote physical and mental health, it can also help you to sleep more deeply. However, keep in mind that stimulating exercise within four hours of bedtime is more like affect your sleep adversely than positively.

Medications: While most medications should be kept out of the equation when one is pregnant, there may be some herbal and dietary supplements that can help you sleep better. Make sure to discuss taking any type of drug, OTC, or prescription with a doctor before purchasing them.

If you have any good tips for sleeping while pregnant, we would love to hear them. Let us know!

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Woman can't sleep
 by Victoria Santalesa

Don't Let Stress Disrupt Your Sleep

Sleep and stress, they may just cancel each other out. How can we expect our nervous systems to shut down when we’re a bundle of nerves? We need sleep. It keeps us healthy, it keeps us sane, it keeps us focused, it keeps our weight down. By that logic, lack of sleep is going to turn us into sick, obese, insane people with attention deficits. That certainly is not going to relax you. So what do you do to keep stress from disrupting your sleep? Read on for a few ideas.

Stress and Sleep
Not only does stress prevent sleep, it decreases its quality. In fact, according to a “Stress in America” survey, 42 % of adults report a low or fair quality sleep when affected by stress. To make matters worth, stress may not only deprive you of a good night’s sleep, it may have a more lasting effect. Recent research published in the SLEEP journal reveals that individuals who suffer from chronic stress are more susceptible to insomnia, with each stressor increasing the risk of insomnia by 19 percent.

Woman clutching head

Stress and Your Brain
Not only does stress interfere with the quality of sleep and increase the risk of insomnia, it also places the nervous system in a physical state inconsistent with sleep. When you sleep, your body switches from the active sympathetic nervous system to the more relaxed parasympathetic nervous system. When the body experiences high stress levels, the parasympathetic nervous system fails to kick in, keeping your brain in a state of hyperactivity, according to David Spiegel MD.

As if it isn’t enough that stress causes lack of sleep, it turns out lack of sleep can cause more stress. The Anxiety and Depression Association of America reports that nearly three quarters of adults credit sleep problems with a general increase of anxiety in their daily lives.

What Can You Do?
Wondering how you can prevent high stress from robbing you of precious sleep? Here are a few ideas:

Lavender
Studies show that lavender can be a very relaxing component of insomnia relief.

Woman doing yoga

Relaxation Techniques
There are a number of techniques that may be helpful in decreasing stress. Yoga poses, mediation, and progressive relaxation are all examples of methods of relaxation that may make sleep come more readily.

Stop Distracting Thoughts
Research shows that you can clear your mind of distressing thoughts by writing them down on a piece of paper and literally throwing the paper away. Skeptical? Worth a try!

Deep Breaths
The rhythm of inhalation and exhalation activates the body’s natural parasympathetic system. Try taking a few deep breaths in and out before hitting the sack.

See A Specialist
If all else fails, consider seeing a professional. He or she may be able to provide insights or recommend techniques such as cognitive behavioral therapy to address sleeplessness.

How do you prevent stress from disrupting your nightly sleep? Let us know.

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Woman sleeping soundly
 by Victoria Santalesa

Suggestions For Distraction-Free Sleep

So you’ve just gotten back from partying for 6 days in the desert and, boy, are you tired. You are going to sleep, but this will not be a regular sleep; this will be an epic sleep. You are going to sleep like the dead and pity the person or thing that dares to interrupt you. But a sleep like this will take careful planning. You need to make sure this sleep is totally free of distractions. If you can just stay awake a few more minutes, you should do the following to ensure your sleep is the blissful one you are anticipating.

Turn Off Electronics
In order to fall asleep, your body increases sleep hormone levels as it gets darker outside. In turn, your body begins to associate darkness with sleep. Exposure to light from electronics, like laptops and cell phones, inhibit the formation of these hormones. For a good night’s sleep, turn off all brightly screened electronic devises at least on hour prior to turning in.

Studies show that people who play computer games more than seven hours per week do not sleep as well as those who refrain from such activity. Also, social media outlets can raise stress and anxiety levels.

Cool Off
Heat can be a major sleep distraction. The best combination for a good night’s sleep is a cool room and hot skin. Set the thermostat to 65 or lower to induce sleepiness and prevent night sweats.

Woman sleeping with book

Keep It Dark
Bright lights are not conducive to good sleep. They trick the body into thinking it is daytime, and prevent sleep hormones from forming. Turn off night lights, overheads, and table lamps. Close your blinds and consider investing in light blocking curtain for extra relaxation.

If you chose to read or write before turning in, try a small book light as opposed to a desktop or overhead light source. if you own a bright clock, check out the dimmer option to lower brightness and face it away from you to avoid obsessive time checks.

Reduce Unwanted Noise
White noise generators are available, as are recordings of natural sounds. These rhythmic sounds can drown out noises which can interfere with sleep. You may also want to listen to some soft music. You can do an online search to find specific pieces of music recommended to aid sleep. Experiment with different types until you find which works best for you. It may be classical or modern ambient.

Use earplugs to keep out background noises and annoying sounds, like car alarms or barking dogs.

Woman with headphones

Avoid falling asleep with head phones on, as they may become uncomfortable. Play music with a self timer, so you don’t need to worry about shutting it off after a certain time.

Take A Supplement
Herbal and mineral supplements have been used as sleep aids since time immemorial. Try taking 600 mg of calcium with 200mg magnesium as a sleep aid.

Hops are also great for helping with insomnia and relieving anxiety. 30 -120 mg should send you off to sleep nicely.

Wild lettuce tablets can also help to reduce sleep anxiety. Take a recommended 30-120 mg nightly.

L-theanine is a another supplement know to improve not only quality of sleep, but also alertness upon waking. Green tea also contains trace amounts of the amino acid.

Valerian roots supplements are another cure for insomnia. Two hundred to eight hundred mg whole help you fall asleep quickly and easily.

How do you keep your sleep distraction-free? Let us know how you keep your bedroom a sanctuary.

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Couple enjoying the green outdoors
 by Victoria Santalesa

Setting Personal Goals For Healthy Living

Being unhealthy is not just a part of your life; it’s a part of your identity. And now you’ve decided to make the change. But you’re uneasy. What are your buddies going to think when you beg off a trip to the bar in order to go to the gym? What are they going to say when you pass on the midnight donut run? When you get the spinach pizza instead of the meat lovers?

Setting personal health goals can be difficult, especially when you’re accustomed to a less than Jack Lalanne approved lifestyle, but it can be done. Here are some tips on doing just that.

To-Do List for Healthy Living
Go see your doctor. Even if you’re feeling great, it’s always a good idea to make sure everything is running smoothly. Get yourself screened and immunized and get the answers to all of the nagging questions that may be on your mind.

Keep tabs on your height and weight and make sure you are getting in enough physical activity. The CDC recommends that adults get a minimum of two and a half hour of moderate aerobic activity and 15 minutes of more intense aerobic activity each week, plus muscle training exercises at least two days a week.

Nutritionist Kathianne Sellers Williams, MEd, RD, LD tells you to, “Keep track of what your eating–all of it. The idea is to write it down without judgment. You can’t change what you’re not aware of or don’t acknowledge.”

Check your relationships and evaluate your mood and energy levels. Make sure you’re surrounded by people that enrich your life; get adequate sleep, and monitor yourself for signs of depression.

Food

Improve Your Diet
Its all about taking back the power over food. Says Williams, ” Instead of,’I should be eating more fruits and vegetables,’ it’s, ‘I choose to eat more fruits and vegetables,’ or, ‘ I choose not to, It shows your in control, you’re making the choice. Stock the kitchen with healthy foods, so you have a healthy strategy for when cravings hit. Slow down and enjoy your food. According to Williams, “You’re much more likely to feel psychologically satisfied,'” and shoot forgive to nine servings of varied vegetables and fruits per day.

Exercise More
Not the exercise type? No such thing! Dr. Williams says there’s no need to stick with the dreaded cardio: find something you enjoy and keep track of what you’re doing. Put big X’s on the calendar on days when you exercise. A visual record will Keep you motivated. Set weekly goals rather than daily ones, so you have greater day-to-day freedom. That way, you can forgive yourself if you miss a day, so long as you make it up before the weekend

Cut Down On Stress
When it comes to handling stress, Williams has two suggestions. Routine maintenance entails the development of coping skills, like meditation or yoga to keep your stress level down. You can also breakthrough stress, by finding ways to handle stressful situations when they pop up. For example, you might run up and down the stairs to quell aggravation after a stressful encounter.

Woman sleeping

Sleep More Soundly
If sound sleep is a problem for you, Lisa Shives, MD has a few tips. The doctor advises avoiding the stimulation of computer and tv two hours before bedtime and recommends a light reading lamp that doesn’t shine into your eyes directly. She warns against vigorous exercise near bedtime and taking a hot bath to relax yourself mentally. Shives also stresses the importance of maintaining a regular sleep schedule and making good sleep a priority saying sleep is, “just as important as diet and exercise.”

Sound doable to you? Of course it does! Let us know how you’re getting a handle on your health. We love to hear it!

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Woman with insomnia
 by Victoria Santalesa

Foods That Fight Insomnia

If you suffer from insomnia, you may look back nostalgically on Thanksgiving nights falling asleep in front of the TV with the taste of sweet potato casserole still lingering on your tongue. While it’s easy to understand how the concept of self-induced food coma may seem tempting to the sleep deprived, it may not be the best health option, and there is only so much leftover turkey one can take.

However, that is not to say there is not a link between eating and sleeping. There is scientific proof that certain foods are more conducive to sleep than others. But before you establish running credit at the deli counter, you may want to know your options.

Walnuts
No only do walnuts contain heart-healthy fats, they also have been found to contain melatonin, a bodily hormone that plays a role in regulating sleep cycle. Dr. Erin Palinski Wade, RD, CDE says, “Try snacking on a small handful about 20 minutes before bed to help you relax and reach a deeper state of restful sleep.”

Walnuts

Bananas
In addition to having high levels of serotonin and melatonin, bananas are also packed with magnesium. Magnesium promotes sleep by decreasing levels of cortisol in the body, a hormone know to interrupt sleep patterns. Although eating the fruit itself has its calming benefits, most of the sleep-inducing power is in the peel. The daring may consider sprinkling banana peels with cinnamon to make them more palatable.

Tart Cherry Juice
A study published in the journal of the Federation of American Societies for Experimental Biology tracked the effectiveness of tart cherry juice, which contains melatonin, on older adult insomniacs. The participants who were given 8 oz of tart cherry juice twice a day slept an average of 87 minutes longer each night than those who received a placebo. Nutritionist Kayleen St. John, RD, explains, “Other study data has shown a significant elevation in melatonin in groups consuming cherry juice.”

Basil
Palinski Wade says, ” The plant contains sedative properties, which can help you fall and stay asleep. And as a bonus, it not only helps promote sleep, but is great for reducing indigestion,” a further sleep interrupter. She continues, “Research on this shows the sedative properties come mostly form the hydroalcoholic extract and essential oil of O. basilicum.” She points out that liquid basil extracts are available at the market and can “be used to flavor food, as a supplement, or as an essential oil.

Basil

Milk
It seems the common beliefs about the sleep-promoting abilities of milk are not without merit. “Milk may control melatonin production since it is a great source of calcium, ” Palinski-Wade explains. “Milk is also rich in the amino acid tryptophan, which has a calming effect on the body.”

Vitamin B6
According to Mary Hartley, RD, ” When we fall asleep, levels of serotonin rise and adrenaline levels fall. Serotonin, the relaxing hormone, is partly made from the amino acid, tryptophan, which is activated by Vitamin B6.” Fortunately, B6 can be found in a wide variety of foods, such as potatoes, fortified breakfast cereal, chicken, fish, peanut butter, fish, bananas, and several vegetables, so deficiencies are uncommon.

Do you go to the fridge when insomnia strikes? Tell us about it. And let us know how the cinnamon banana peels turned out!

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