https://www.facebook.com/101984892695685/

DBR, Miami, FL (2025)

08/31/2023

Are you Loonking professional Wordpress Website Developer and Designer?? Come Inbox

03/24/2023

Stress relievers: Tips to tame stress
Stress getting to you? Try some of these tips for stress relief.

Is stress making you frustrated and irritable? Stress relievers can help restore calm and serenity to your chaotic life. You don't have to invest a lot of time or thought into stress relievers. If your stress is getting out of control and you need quick relief, try one of these tips.

Get active
Virtually any form of physical activity can act as a stress reliever. Even if you're not an athlete or you're out of shape, exercise can still be a good stress reliever.

Physical activity can pump up your feel-good endorphins and other natural neural chemicals that enhance your sense of well-being. Exercise can also refocus your mind on your body's movements, which can improve your mood and help the day's irritations fade away. Consider walking, jogging, gardening, housecleaning, biking, swimming, weightlifting or anything else that gets you active.

Eat a healthy diet
Eating a healthy diet is an important part of taking care of yourself. Aim to eat a variety of fruits and vegetables, and whole grains.

Avoid unhealthy habits
Some people may deal with stress by drinking too much caffeine or alcohol, smoking, eating too much, or using illegal substances. These habits can harm your health.

Meditate
During meditation, you focus your attention and quiet the stream of jumbled thoughts that may be crowding your mind and causing stress. Meditation can instill a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health.

Guided meditation, guided imagery, visualization and other forms of meditation can be practiced anywhere at any time, whether you're out for a walk, riding the bus to work or waiting at the doctor's office. You can also try deep breathing anywhere.

Laugh more
A good sense of humor can't cure all ailments, but it can help you feel better, even if you have to force a fake laugh through your grumpiness. When you laugh, it not only lightens your mental load but also causes positive physical changes in your body. Laughter fires up and then cools down your stress response. So read some jokes, tell some jokes, watch a comedy or hang out with your funny friends. Or give laughter yoga a try.

Connect with others
When you're stressed and irritable, your instinct may be to isolate yourself. Instead, reach out to family and friends and make social connections.

Social contact is a good stress reliever because it can offer distraction, provide support and help you tolerate life's up and downs. So take a coffee break with a friend, email a relative or visit your place of worship.

Got more time? Consider volunteering for a charitable group and help yourself while helping others.

Assert yourself
You might want to do it all, but you can't, at least not without paying a price. Learning to say no or being willing to delegate can help you manage your to-do list and your stress.

Saying yes may seem like an easy way to keep the peace, prevent conflicts and get the job done right. But it may actually cause you internal conflict because your needs and those of your family come second, which can lead to stress, anger, resentment and even the desire to exact revenge. And that's not a very calm and peaceful reaction.

Try yoga
With its series of postures and controlled-breathing exercises, yoga is a popular stress reliever. Yoga brings together physical and mental disciplines which may help you achieve peacefulness of body and mind. Yoga can help you relax and manage stress and anxiety.

Try yoga on your own or find a class — you can find classes in most communities. Hatha yoga, in particular, is a good stress reliever because of its slower pace and easier movements.

Get enough sleep
Stress can cause you to have trouble falling asleep. When you have too much to do — and too much to think about — your sleep can suffer. But sleep is the time when your brain and body recharge.

And the quality and amount of sleep you get can affect your mood, energy level, concentration and overall functioning. If you have sleep troubles, make sure that you have a quiet, relaxing bedtime routine, listen to soothing music, put clocks away, and stick to a consistent schedule.

Keep a journal
Writing down your thoughts and feelings can be a good release for otherwise pent-up emotions. Don't think about what to write — just let it happen. Write whatever comes to mind. No one else needs to read it, so don't strive for perfection in grammar or spelling.

Just let your thoughts flow on paper — or computer screen. Once you're done, you can toss out what you wrote or save it to reflect on later.

Get musical and be creative
Listening to or playing music is a good stress reliever because it can provide a mental distraction, reduce muscle tension and decrease stress hormones. Crank up the volume and let your mind be absorbed by the music.

If music isn't one of your interests, turn your attention to another hobby you enjoy, such as gardening, sewing, sketching — anything that requires you to focus on what you're doing rather than what you think you should be doing.

Seek counseling
If new stressors are challenging your ability to cope or if self-care measures just aren't relieving your stress, you may need to look for reinforcements in the form of therapy or counseling. Therapy also may be a good idea if you feel overwhelmed or trapped, if you worry excessively, or if you have trouble carrying out daily routines or meeting responsibilities at work, home or school.

Professional counselors or therapists can help you identify sources of your stress and learn new coping tools.

03/24/2023

Diabetes Symptoms:

If you have any of the following diabetes symptoms, see your doctor about getting your blood sugar tested:

* Urinate (p*e) a lot, often at night
* Are very thirsty
* Lose weight without trying
* Are very hungry
* Have blurry vision
* Have numb or tingling hands or feet
* Feel very tired
* Have very dry skin
* Have sores that heal slowly

Symptoms of Type 1 Diabetes:
People who have type 1 diabetes may also have nausea, vomiting, or stomach pains. Type 1 diabetes symptoms can develop in just a few weeks or months and can be severe. Type 1 diabetes usually starts when you’re a child, teen, or young adult but can happen at any age.

Symptoms of Type 2 Diabetes:
Type 2 diabetes symptoms often take several years to develop. Some people don’t notice any symptoms at all. Type 2 diabetes usually starts when you’re an adult, though more and more children and teens are developing it. Because symptoms are hard to spot, it’s important to know the risk factors for type 2 diabetes. Make sure to visit your doctor if you have any of them.

Symptoms of Gestational Diabetes:
Gestational diabetes (diabetes during pregnancy) usually doesn’t have any symptoms. If you’re pregnant, your doctor should test you for gestational diabetes between 24 and 28 weeks of pregnancy. If needed, you can make changes to protect your health and your baby’s health.
Have more infections than usual

03/23/2023

Thomas Fuller

03/22/2023

10 Evidence-Based Benefits of Green Tea:

Green tea is loaded with antioxidants. Among its benefits, it may help support brain function and fat loss, help reduce the chance of developing heart disease, and offer some protection against cancer.

1. Contains healthy bioactive compounds
Green tea is more than just a hydrating beverage.

The green tea plant contains a range of healthy compounds that make it into the final drink (1Trusted Source).

Tea is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer.

Green tea contains a catechin called epigallocatechin-3-gallate (EGCG). Catechins are natural antioxidants that help prevent cell damage and provide other benefits.

These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals play a role in aging and many types of diseases.

EGCG is one of the most powerful compounds in green tea. Research has tested its ability to help treat various diseases. It appears to be one of the main compounds that gives green tea its medicinal properties (2Trusted Source).

Green tea also has small amounts of minerals that can benefit your health.

Try to choose a higher quality brand of green tea, because some of the lower quality brands can contain excessive amounts of fluoride (3Trusted Source).

That being said, even if you choose a lower quality brand, the benefits still outweigh any risk.

2. May improve brain function
Green tea does more than just keep you alert, it may also help boost brain function.

The key active ingredient is caffeine, which is a known stimulant.

It doesn’t contain as much as coffee, but enough to produce a response without causing the jittery effects associated with taking in too much caffeine.

Caffeine affects the brain by blocking an inhibitory neurotransmitter called adenosine. This way, it increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine (4Trusted Source, 5Trusted Source).

Research has consistently shown that caffeine can improve various aspects of brain function, including mood, vigilance, reaction time, and memory (6Trusted Source).

However, caffeine isn’t the only brain-boosting compound in green tea. It also contains amino acid L-theanine, which can cross the blood-brain barrier (7).

L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain (7, 8Trusted Source, 9Trusted Source).

Studies show that caffeine and L-theanine can have synergistic effects. This means that the combination of the two can have particularly powerful effects in improving brain function (10Trusted Source, 11Trusted Source).

Because of the L-theanine and the small dose of caffeine, green tea may give you a much milder and different kind of buzz than coffee.

Many people report having more stable energy and being much more productive when they drink green tea, compared with coffee.

3. Increases fat burning
If you look at the ingredients list for any fat burning supplement, chances are, green tea will be on there.

This is because, according to research, green tea can increase fat burning and boost metabolic rate (12).

In one study involving 10 healthy men, taking green tea extract increased the number of calories burned by 4%. In another involving 12 healthy men, green tea extract increased fat oxidation by 17%, compared with those taking a placebo (13Trusted Source, 14Trusted Source).

However, some studies on green tea don’t show any increase in metabolism, so the effects may depend on the individual and how the study was set up (15Trusted Source).

Caffeine may also improve physical performance by mobilizing fatty acids from fat tissue and making them available for use as energy (16Trusted Source, 17Trusted Source).

Two separate review studies reported that caffeine may increase physical performance by approximately 11–12%.

4. Antioxidants may lower the risk of some cancers
Cancer is caused by uncontrolled growth of cells. It’s one of the world’s leading causes of death.

Research has shown that oxidative damage can lead to chronic inflammation, which can lead to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage (20Trusted Source).

Green tea is an excellent source of powerful antioxidants.

Research has linked green tea compounds with a reduced risk of cancer, including the following studies:

Breast cancer. A comprehensive review of observational studies found that women who drank the most green tea had an approximately 20–30% lower risk of developing breast cancer, one of the most common cancers in women (21Trusted Source).
Prostate cancer. One study observed that men drinking green tea had a lower risk of advanced prostate cancer (22).
Colorectal cancer. An analysis of 29 studies showed that those drinking green tea were around 42% less likely to develop colorectal cancer (23Trusted Source).
Many observational studies indicate that green tea drinkers are less likely to develop several types of cancer, but more high quality research is needed to confirm these effects (24, 25Trusted Source).

To get the most health benefits, avoid adding milk to your tea. Some studies suggest it can reduce the antioxidant value in some teas (26Trusted Source).

5. May protect the brain from aging
Not only can green tea improve brain function in the short term, it may also protect your brain as you age.

Alzheimer’s disease is a common neurodegenerative disease and the most common cause of dementia in older adults (27Trusted Source).

Parkinson’s disease is another common neurodegenerative disease and involves the death of dopamine-producing neurons in the brain.

Several studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, possibly lowering the risk of dementia (28Trusted Source, 29Trusted Source, 30Trusted Source).

6. May reduce bad breath
The catechins in green tea also have benefits for oral health.

Test-tube studies suggest that catechins can suppress the growth of bacteria, potentially lowering the risk of infections (31Trusted Source, 32, 33Trusted Source, 34Trusted Source).

Streptococcus mutans is a common bacterium in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay.

Studies indicate that the catechins in green tea can inhibit the growth of oral bacteria in the lab, but no evidence shows that drinking green tea has similar effects (35Trusted Source, 36Trusted Source, 37Trusted Source, 38Trusted Source).

However, there’s some evidence that green tea may reduce bad breath (39Trusted Source, 40Trusted Source).

7. May help prevent type 2 diabetes
The rates of type 2 diabetes are increasing in recent decades. The condition now affects about 1 in 10 Americans (41Trusted Source).

Type 2 diabetes involves having elevated blood sugar levels, which may be caused by insulin resistance or an inability to produce insulin.

Studies show that green tea may improve insulin sensitivity and reduce blood sugar levels (42Trusted Source).

One study in Japanese individuals found that those who drank the most green tea had an approximately 42% lower risk of type 2 diabetes (43Trusted Source).

According to a review of 7 studies with a total of 286,701 individuals, tea drinkers had an 18% lower risk of diabetes (44Trusted Source).

8. May help prevent cardiovascular disease
Cardiovascular diseases, including heart disease and stroke, are the leading causes of death worldwide (45).

Studies show that green tea may improve some of the main risk factors for these diseases, which includes improving total cholesterol and LDL (bad) cholesterol levels (46).

Green tea also increases the antioxidant capacity of the blood, which protects the LDL particles from oxidation, which is one part of the pathway toward heart disease (47, 48).

Given the beneficial effects on risk factors, it may not be surprising that people who drink green tea have up to a 31% lower risk of dying from a cardiovascular disease (49Trusted Source, 50, 51Trusted Source).

9. May help you lose weight
Given that green tea can boost the metabolic rate in the short term, it makes sense that it could help you lose weight.

Several studies show that green tea may help reduce body fat, especially in the abdominal area (52, 53Trusted Source).

One of these studies was a 12-week randomized controlled study involving 240 people with obesity.

In this study, those in the green tea group had significant decreases in body fat percentage, body weight, waist circumference, and belly fat, compared with those in the control group (54Trusted Source).

However, some studies don’t show a statistically significant increase in weight loss with green tea, so researchers need to perform further studies to confirm this effect (55Trusted Source).

10. May help you live longer
Given that some compounds in green tea may help protect against cancer and heart disease, it makes sense that it could help you live longer.

In one study, researchers studied 40,530 Japanese adults over 11 years. Those who drank the most green tea — 5 or more cups per day — were significantly less likely to die during the study period (56Trusted Source):

Death of all causes: 23% lower in women, 12% lower in men
Death from heart disease: 31% lower in women, 22% lower in men
Death from stroke: 42% lower in women, 35% lower in men
Another study involving 14,001 older Japanese individuals found that those who drank the most green tea were 76% less likely to die during the 6-year study period (57).

03/21/2023

What Do You Want to Know About Healthy Sleep?

Understanding healthy sleep:
In today’s fast-paced world, a good night’s sleep has become something of an indulgence. It’s fallen down our list of priorities behind work, chores, social time, and entertainment.

However, sleep shouldn’t be a luxury. It’s as important to your physical and mental health as food and water.

The body’s need for sleep is a relatively new research field. Scientists are looking into what happens to the body during sleep and why the process itself is so essential. We do know that sleep is necessary to:

maintain critical body functions
restore energy
repair muscle tissue
allow the brain to process new information
We also know what happens when the body doesn’t get enough sleep. Sleep deprivation can cause a range of mental and physical problems, including impairing your ability to:

Think clearly
focus
react
control emotions
This can result in serious problems in the workplace and at home.

Chronic sleep deprivation has been shown to increase the risk for serious health conditions such as diabetes, cardiovascular disease, obesity, and depression. It can also affect your immune system, reducing your body’s ability to fight off infections and disease.

How much sleep do you need?
Our sleep habits — and sleep needs — change as we age.

According to recommendations from the National Sleep Foundation, you should aim to get the amounts of sleep listed below:

Age Sleep recommendations:
65 and up 7 to 8 hours
18 to 64 years old 7 to 9 hours
14 to 17 years old 8 to 10 hours
6 to 13 years old 9 to 11 hours

Sleep Tips and Tricks:

Healthy sleep may come down to tricking your body (and your brain) into having better, longer, and more restorative downtime. Here are a few ideas for boosting sleep quality and sleep duration:

Establish a sleep routine
Having a regular bedtime and sticking to it can train your body to get better sleep. Stick to a schedule even on weekends, holidays, and vacations.

Kick Fido out of the room
You may adore sleeping with your fluffy family members, but research shows pet owners who let their animals sleep with them have more sleep disruption and get lower quality sleep.

Cut out caffeine
Even if you only drink it during the day, the stimulant may keep you from getting shut-eye at night.

Don’t consume foods or beverages that contain caffeine any later than mid-afternoon. That includes:

Tea
soft drinks
chocolate
Put down your phone
Vow to put away any and all electronics at least one hour before bed. The bright lights can stimulate your brain, which may make sleep more difficult.

Say no to a nightcap
If you sip on wine while watching TV, it’s time to break the habit. That’s because alcohol interferes with your brainwaves and natural sleep patterns.

Even if you sleep through the night, you won’t wake up feeling rested.

The bottom line
Good sleep is about establishing good habits. Get even more tricks and tips here.

Sleep disorders
Sleep disorders are conditions that prevent you from sleeping well on a regular basis. Occasional sleep disturbances such as jet lag, stress, and a busy schedule may interfere with your sleep. However, if your sleep is disturbed routinely, it may be a sign of a sleep disorder.

There are several common sleep disorders:

Insomnia is a condition marked by trouble falling asleep, trouble remaining asleep, or both.
Sleep apnea is a sleep disturbance that occurs when your airway gets blocked repeatedly while you sleep.
Narcolepsy involves daytime “sleep attacks,” which are characterized by suddenly feeling very sleepy or falling asleep without warning.
Restless leg syndrome (RLS) is a sensation that you need to move your legs constantly, even when asleep.
Parasomnias are abnormal behaviors or movements during sleep, such as nightmares and sleepwalking.
Sleep quality is as important as sleep quantity.

Many people with sleep disorders sleep for an adequate amount of time but don’t reach a deep enough stage of sleep to feel well-rested and refreshed in the morning. Waking up frequently in the night can also prevent you from reaching the critical stages of sleep.

Sleep disorders may be a symptom of an underlying medical condition. Read about how these disorders are diagnosed and treated.

Sleep apnea
Sleep apnea is a common sleep disorder. It occurs when the muscles in the back of your throat relax and then narrow or close the airway. With the tissue blocking the air passage, you can’t get air in and air can’t get out.

During sleep apnea, you repeatedly stop breathing during sleep. You’ll briefly wake up to resume your breathing, even if you aren’t aware of it.

The interrupted sleep can lead to symptoms such as:

Excessive daytime sleepiness
snoring
sleep deprivation
insomnia
dry mouth
headache
If left untreated, sleep apnea can lead to long-term complications and health risks such as heart disease, memory loss, diabetes, and high blood pressure.

If sleep apnea is mild, your doctor may suggest lifestyle changes. These include:

Losing weight
quitting smoking
treating nasal allergies
For moderate or severe cases, your doctor may prescribe a continuous positive airway pressure (CPAP) machine. This device delivers a constant flow of air through a mask worn over your mouth and nose. This stream of air keeps passages from closing when you’re asleep.

If these treatments aren’t successful, your doctor may consider surgery to remove or reduce the tissue that closes into your airway. Your doctor may also consider jaw surgery. This procedure moves your jaw forward enough that air can freely move behind your tongue and soft palate.

If sleep apnea isn’t treated, it can lead to serious medical complications. Learn about the effects of apnea and why it’s important that you seek treatment.

Sleep paralysis
Sleep paralysis causes temporary loss of muscle control and function. It occurs in the moments right before or right after you’ve fallen asleep. It can also occur as you’re trying to wake up.

Sleep paralysis is one of the most common sleep disturbances. One reviewTrusted Source estimated that 7 percent of people may experience it.

Symptoms of sleep paralysis include being unable to move your limbs, body, or head while you’re trying to sleep or wake up. These episodes may last a few seconds or several minutes.

Sleep paralysis doesn’t have a single known cause. Instead, it’s often thought of as a complication of some other condition.

For example, people who have the sleep disorder narcolepsy may frequently experience sleep paralysis. Other underlying conditions such as mental health issues and sleep deprivation can play a role, as can medication use and substance use.

Treatment for sleep paralysis primarily aims to address the underlying condition or issue that may be causing the loss of muscle function in the first place.

For example, doctors may prescribe antidepressants to people who have sleep paralysis caused by specific mental health issues, such as bipolar disorder.

You might be able to prevent some episodes of sleep paralysis. Discover preventive techniques, as well as treatments for this common sleep disturbance.

Sleep and insomnia
Insomnia is the most common sleep disorder. Around one-third of adults are believed to experience insomnia symptoms. Up to 10 percent have symptoms severe enough for them to be diagnosed with clinical insomnia.

If you experience insomnia, you may have difficulty falling or staying asleep. It can also cause you to wake up too early or prevent you from feeling refreshed after you sleep.

Types
Temporary insomnia can be caused by life events, including stress, trauma, or pregnancy. Changes to your daily habits, such as starting a job with non-traditional work hours, can also lead to temporary insomnia.

Chronic insomnia, however, may be the result of an underlying disorder or condition. These include:

obesity
back pain
knee pain
anxiety or depression
menopause
substance misuse
Treatment
Common treatments for insomnia include:

Cognitive behavioral therapy (CBT). You’ll work with a therapist to treat underlying mental health issues, such as anxiety or depression.
Sleep hygiene training. A sleep expert will work with you to establish better sleep practices.
Treatment for underlying conditions. Your doctor will identify an issue that could be contributing to your sleep problem and seek to treat both conditions.
Medication. In the short term, some sleep medicines may help ease insomnia symptoms.
Lifestyle changes. Adjusting your daily schedule and activities may also prove beneficial. This includes avoiding caffeine and exercise near bedtime.
The bottom line
The primary goal of insomnia treatment is to help you get to sleep more easily. The secondary goal is to help treat any underlying cause or condition that’s keeping you from getting to sleep. Find out everything you need to know about the disorder.

Sleep deprivation
Despite the importance of sleep, 35.2 percent of American adultsTrusted Source get fewer than 7 hours per night. Around 70 millionTrusted Source U.S. adults have chronic sleep problems.

Sleep deprivation has a cumulative effect on your health. The longer you go without adequate sleep, the worse your health problems could become.

Long-term sleep deprivation can cause a variety of issues:

Memory issues
During sleep, your brain clears away plaques and proteins that form during the day. Without proper sleep, these plaques and proteins may remain.

Over time, this can interfere with how you process and remember new information, as well as how you form long-term memories.

Weakened immunity
If you don’t get enough sleep, your body’s immune defenses can’t stand up against invading bacteria and viruses, including the common cold and flu.

Decreased libido
People who experience sleep deprivation may also have a lower s*x drive due to a drop in the levels of testosterone.

Cardiovascular conditions
Heart disease, high blood pressure, and other cardiovascular conditions are more common in people who are chronically sleep deprived.

Weight gain
Research shows that not getting enough sleep makes you crave high-fat, high-calorie foods. Plus, the chemicals in your brain that normally tell you to stop eating aren’t as effective if you don’t sleep enough. This can cause you to gain weight.

The bottom line
Think of a sleep-deprived body as a car with a flat tire. The car is running, but it’s moving slowly with fewer capabilities and less power. The longer you drive in that condition, the more you’ll damage the car.

In addition to more serious health issues, sleep deprivation can also cause poor balance and increase your risk of accidents. Keep reading about the impact of sleep deprivation.

Sleep benefits
Good quality sleep can ward off many short-term issues such as fatigue and trouble concentrating. It can also prevent serious long-term health issues.

The benefits of good sleep include:

Reduced inflammation. Sleep loss may cause inflammation throughout your body, leading to possible cell and tissue damage. Long-term inflammation may lead to chronic health issues such as inflammatory bowel disease (IBD).
Improved concentration. People who get adequate sleep are more productive and experience better performance, memory, and concentration than people who are chronically sleep deprived.
Eating fewer calories. Sleep loss and deprivation upset the chemicals responsible for regulating appetite. This can lead you to overeat and possibly gain weight, so getting enough sleep can help.
Decreased risk of heart disease and stroke. Poor sleep increases your risk for chronic cardiovascular problems such as heart disease, high blood pressure, and stroke. Healthy sleep reduces your risk.
Reduced risk of depression. Inadequate or low-quality sleep increases your risk for depression, anxiety, and other mental health issues. In addition, 90 percentTrusted Source of people who’ve been diagnosed with depression report low sleep quality.
A good night’s sleep is about much more than preventing bags under your eyes. Discover five more reasons to get a good night’s sleep.

Sleep treatment
Short-term sleep problems may not need medical treatment from your doctor. Lifestyle changes or over-the-counter (OTC) options may be sufficient.

Chronic sleep disturbances will likely need a doctor’s treatment plan.

The type of sleep treatment you use will depend on several factors:

the underlying cause of your sleep disturbances
the type of disturbances you’re experiencing
how long you’ve been dealing with them
Treatment regimens for chronic sleep problems often include a combination of lifestyle changes and medical treatments. Your doctor can help identify when more serious treatments, such as surgery, are needed.

Sleeping pills
Sleeping pills might be most useful for people with short-term problems, such as jet lag or stress. These medicines are designed to help you fall asleep or stay asleep.

However, they can have serious consequences if used long-term, including a risk for dependence.

Common OTC sleeping pills help regulate your sleep-wake cycle with low doses of antihistamines. These medicines include:

diphenhydramine (Benadryl, Aleve PM)
doxylamine succinate (Unisom)
Prescription sleeping pills are even more likely to cause dependency issues. That’s why you should work closely with your doctor and use them only as long as needed.

These medicines include:

ramelteon (Rozerem)
temazepam (Restoril)
zaleplon (Sonata)
zolpidem (Ambien)
zolpidem extended release (Ambien CR)
Natural sleep aids
Some people with sleep deprivation may want to steer clear of medicines and use alternative treatments to help get some shut-eye. These include:

Melatonin: Melatonin is a hormone that helps regulate your body’s sleep-wake cycle. It’s available as a dietary supplement.
Valerian: Valerian is another natural sleep aid. It’s extracted from a plant and sold as a dietary supplement. However, research into its effects on insomnia aren’t conclusive.
Lavender: Lavender aromatherapy is used as a sleep aid. Extracts of the purple flower may be used as a supplement.
Researchers continue to look for all-natural ways to induce sleep. Get acquainted with six more natural sleep aids.

Therapy
CBT is considered a first-line treatment for some sleep disturbances, including insomnia.

If you have trouble falling and staying asleep, talking with a therapist may help. The two of you will work together to identify and correct invasive thought patterns or ideas that could be preventing you from getting restful sleep.

Essential oils
Three types of essential oils show promise for treating sleep problems:

Lavender. This relaxing scent is used in a variety of sleep-promoting products. Research suggests it can also influence your nervous system, promoting better and more restorative sleep as a result.
Clary sage oil. Clary sage oil may also increase relaxation, which can promote sleep.
Sleep blends. Essential oil blends, designed to promote sleep, are also available. These blends often incorporate oils such as lavender, spruce, and chamomile, all of which have relaxing properties.
These oils have all been studied for their impact on sleep. See what the research says, and decide whether essential oils are right for you.

Hypnosis
With hypnosis, you can learn to relax your body and mind in preparation for sleep. Hypnosis is also used to reduce pain and ease symptoms of health conditions which may prevent restful sleep, such irritable bowel syndrome (IBS).

A trained hypnotherapist will use verbal instructions to help you enter a deep state of relaxation and focus. The therapist can then help you learn to respond to suggestions or cues that make sleep easier and more restorative.

It’s been suggestedTrusted Source that hypnosis may boost the amount of time you stay in the deep sleep cycle. That can improve quality of sleep and allow you to feel more rested.

Guided meditation
Meditation is the practice of focusing the mind on a thought or objective, such as reducing stress or relaxing.

People new to meditation may find that the practice helps them learn to relax and rest. As a result, sleep may become easier and more restful.

Guided meditations are typically performed by therapists, hypnotherapists, or other practitioners trained in proper techniques. These instructions may be available on tapes or podcasts, apps, or videos. You can also take classes from instructors.

The bottom line
Shop our expert-verified products for achieving deeper sleep.

Each sleep disorder requires a different treatment approach. Learn more about sleep disorders here.

Sleep cycle
There are two main types of sleep: rapid eye movement (REM) sleep and non-REM sleep. When you fall asleep, you enter non-REM sleep. That’s followed by a brief period of REM sleep. The cycle continues throughout the night.

Non-REM sleep is divided into four stages that range from light sleep to deep sleep. Each stage is responsible for a different bodily reaction. For example, in stage one, your brainwaves begin to slow down, helping you move from the wakeful state to sleep.

You enter stage five of sleep, or REM sleep, about 90 minutes after you fall asleep. This is the point during which you experience dreaming.

Your eyes move rapidly from side to side, your heart rate also climbs back to a near-normal pace, and you may experience paralysis in your limbs.

The REM stage gets longer with each sleep cycle. The REM stages start short, but later REM stages can last up to an hour. On average, an adult will experience 5 to 6 REM stages per night.

All stages of sleep are important, but deep sleep and REM sleep are the most critical. The important restorative functions of sleep take place then. Find out what happens during the sleep stages, and discover why it’s important to get multiple sleep cycles each night.

Sleep anxiety
You’re likely familiar with the effect that anxiety can have on sleep. If you’ve ever lain awake with the day’s unfinished tasks running through your head, then the relationship between the two is clear.

Stress and anxiety are leading risk factors for many sleep disorders and disruptions, including insomnia. Anxiety can make falling asleep more difficult, and it may also prevent you from getting restful sleep.

Likewise, people who experience chronic sleep problems may develop anxiety as a result. Bedtime may stir up a lot of worries and fears that you’ll get another poor night’s sleep. It’s enough to set you up for a restless evening of tossing and turning.

If your anxiety is affecting your sleep only occasionally, lifestyle changes may treat the disturbance.

A brief daily walk can help prime you for sleep, as can taking the hour before bed “off” and putting away all electronics or writing down the to-do list that’s running through your head.

If your sleep issues become chronic, it’s time to talk with your doctor. They can suggest possible treatments for insomnia, such as sleep aids and CBT.

Sleep hormone
The hormone melatonin is made naturally by your body. It helps tell your body to slow down for the evening and prepare for sleep. That’s why it’s often called the “sleep hormone.”

While melatonin isn’t solely responsible for sleep, it does affect your body’s natural circadian rhythm. This biological rhythm tells you when to wake, eat, and sleep.

For example, as your body senses the day getting darker, it produces more melatonin to ready you for bedtime. When the sun comes up and your body senses light, it shuts down melatonin production so that you can wake up.

OTC melatonin supplements are also available. If you’re experiencing insomnia or other sleep disturbances, consider supplements. They can boost your hormone levels so that your body gets back to its normal sleep-wake cycle.

Keep in mind that side effects from the drug are possible. It may be wise to discuss taking melatonin with your doctor before starting.

In addition to promoting healthy sleep, melatonin can also reduce heartburn as well as tinnitus symptoms. Discover other benefits of melatonin.

Sleep regression
Babies need a lot of sleep in their earliest days. However, at around 4 months old, their sleep cycle may go haywire.

This is known as 4-month sleep regression. It’s normal and temporary, but it can be frustrating for parents and baby alike.

During this period, babies are growing and learning more about their surroundings. This may result in changes to their sleep patterns. Your baby may wake up during the night and refuse to go back to bed.

Symptoms of sleep regression include:

fussiness
taking fewer naps during the day
not sleeping through the night
If your child is also experiencing symptoms such as a fever, nasal drainage, or upset stomach, they may be sick.

You can manage sleep regression by trying to provide outlets for your baby to use all of their energy and newfound skills. Allow for plenty of engagement and time for exploration.

You can also make sure your baby is well-fed. Babies that are hitting new developmental milestones or increasingly exploring their surroundings may be distracted and less likely to eat. A full belly can help them sleep longer.

Also, be sure to make their bedrooms as dark as possible. A dark room may signal to them to go back to sleep if they do wake up. Light, however, may stimulate them, encouraging them to wake up. Get more tips for handling the 4-month sleep progression.

Takeaway
For some, sleep comes as naturally as blinking or breathing. For others, getting enough quality sleep is a major challenge that requires lifestyle changes or medical intervention.

There are numerous reasons for sleep problems, ranging from short-term stressors to serious, long-term sleep disorders. If you have chronic sleep problems, talk to your doctor about finding a solution.

DBR

08/31/2023

03/24/2023

03/24/2023

03/23/2023

03/22/2023

03/21/2023

Address

Website

Alerts

Shortcuts

Share