good sleep Archives - Amazing Health Advances

Sleepless Nights? How Lemon Balm Could be Your Secret to Better Sleep

The AHA! Team — Fri, 25 Apr 2025 05:13:50 +0000

Sara Middleton via NaturalHealth365 – Most people know what it’s like to have the occasional poor night of sleep. But for 40 million Americans, sleep deprivation is a chronic nightly issue. Today, we’ll focus on how lemon balm can help. Undoubtedly, you understand that long-term sleep problems can negatively affect your health. Research has linked sleep disorders to difficulty losing weight and a greater risk of diseases like cancer, dementia, and unwanted accidents. The problem is that many people end up reaching for sleeping pills as a “solution” to their difficulty falling or staying asleep. Even worse, pills are often the only option their doctors recommend. But, over-the-counter (and prescription) sleeping pills can become habit-forming and, like most drugs, come with a variety of unwanted side effects. Of course, the good news – which is our focus today, is that evidence points to plenty of natural solutions for better Zzzs, including lemon balm extract. The science looks good about lemon balm for sleep issues Scientific evidence shows that lemon balm (Melissa officinalis) can help reduce scores of depression, anxiety, and stress. One study published in the Mediterranean Journal of Nutrition and Metabolism found that supplementing with lemon balm extract for 15 days significantly improved rates of anxiety, depression, and sleep quality. These benefits were seen in people with mild-to-moderate anxiety and sleep disorders. 85% of the subjects saw “full remission” of their insomnia, and all subjects started sleeping better (they fell asleep faster and stayed asleep longer). The mode of delivery in this study was tablet form, but lemon balm extract is also available in capsules, oil, teas, creams, and other types of topical ointments. Struggling to sleep? Lemon balm extract could be the key ingredient missing from your nighttime routine. A recommended amount is around 80 to 150 mg of lemon balm extract combined with 160 to 320 mg of valerian root. And for what it’s worth, sleep and mood disorders aren’t the only things lemon balm extract has been used for. Various levels of research support its use to help with cold sores, alleviate nausea and indigestion, and reduce agitation related to Alzheimer’s disease. Discover additional ways to improve your sleep – naturally Sleep is a highly biologically active state our bodies need for regrowth, repair, and overall well-being. To ensure you’re getting enough, why not try lemon balm extract or other natural herbs and supplements – which have been shown to promote sleep, rest, and relaxation? For example, chamomile tea, magnesium, valerian root, and the polyphenol known as honokiol. Want more tips? The National Institute of Neurological Disorders and Stroke offers the following suggestions: Go to sleep and wake up at the same time every day – stick to a schedule. Make your room as dark as possible. Take out nightlights and install light block curtains. Simply wearing an eye mask may not be enough to elicit the total benefits of sleeping in a pitch-black room. Take a hot bath or shower about 90 minutes before bed. Exercise daily, but not within an hour of going to sleep. Minimize exposure to artificial and blue lights within an hour or so before bed. Do something relaxing instead, like deep breathing exercises or meditation. If any of these suggestions (or something else) helps you – please be sure to post a comment below this article. And, sleep well tonight. Sources for this article include: NIH.gov Lifeextension.com NIH.gov Medicalnewstoday.com NINDS.gov To read the original article click here.

The post Sleepless Nights? How Lemon Balm Could be Your Secret to Better Sleep appeared first on Amazing Health Advances.

Use the Neurocycle to Help to Improve Sleep Quality

AHA Publisher — Wed, 24 Mar 2021 07:00:39 +0000

Dr. Caroline Leaf – In this podcast (episode #264) and blog, I talk about the surprising reasons why you may not be sleeping well, and how to use mind management to improve your sleep and mental health. 1. Stop worrying about not sleeping. We all know sleep is really important. However, as I discuss in my latest book, Cleaning Up Your Mental Mess, research also suggests there’s a huge cost to pathologizing it. This means that worrying about sleep and identifying and labeling yourself as a poor sleeper may be worse than not sleeping! Unfortunately, there’s endless research telling us the impact of sleep deprivation and that sleep serves a myriad of functions. Personally, when someone tells me “You need to sleep or you will be too tired for whatever tomorrow brings,” or “Go to sleep early so you don’t damage your brain,” I won’t sleep just because I start panicking about not sleeping! It also doesn’t always help that everyone in the wellness and medical space keeps saying, “Sleep or else.” It’s like pouring fuel on the fire of your panic, which can make everything worse. Legalism around sleep is a hindrance, not a help. So, if you can’t sleep, don’t fret. Use the time to catch up on that list of books you have been meaning to read, or to do those tasks you have been putting off. Your body is really good at adjusting, and chances are you will catch up on the sleep you need later that week or even with a nap the next day. It helps to look at sleep over a period like a week or month versus nightly, because current circumstances and demands can also temporarily influence sleep! 2. Daydreaming can help you sleep better! If you’re constantly stressed during the day, and you don’t take the time to organize your thinking and reboot the brain, this can affect your sleeping patterns at night. When you go to sleep, you’re going into a “housekeeping” mode—everything is getting cleaned up, which helps prepare you for the next day. If there’s a lot of mental mess in the brain, this housekeeping function is hindered, which can affect how you sleep (including nightmares) and how you feel mentally and physically the next day. Many of us tend to panic at night as we’re trying to go to sleep because our brains are exhausted from chaotic thinking patterns during the day. That’s why it is so important to take what I call “thinker moments” throughout the day when we switch off to the external, switch on to the internal, and just let our minds wander and daydream or doodle. These moments give your brain a rest and allow it to reboot and heal, which increases your clarity of thought and organizes the networks of your brain by balancing alpha and beta activity. This increases blood flow to the brain, which helps it function better and helps you deal with challenges and stress and sleep better at night. 3. Don’t be afraid of the occasional all-nighter. Sometimes, an all-nighter is excellent for the mind and brain (the mind works through the brain). If you are having deep, meaningful discussions, for example, or pulling an all-nighter doing some really creative and inspirational work, your brain health will actually benefit in the short and long-term because you are exercising those cognitive muscles and building good, healthy memories, which help boost overall mental health and can prevent cognitive decline. 4. Preparing for sleep begins when you wake up. As mentioned above, chaotic thinking during the day can impact the quality of your rest at night and how you feel the next day. This is why self-regulation and mind management are important lifestyle habits you should practice throughout the day when you are awake—don’t just let random thoughts and feelings run through your mind unchecked. To this end, I recommend using my Neurocycle mind-management technique, which I talk about in Cleaning Up Your Mental Mess. The Neurocycle is a way to harness your thinking power through mind management that I have developed and researched over the past three decades; any task that requires thinking can use it, which means everything can, because you’re always thinking! Gather. Preparing for sleep begins in the morning, as counterintuitive as this may sound. The way your mind is managed from the time you wake up impacts the biochemistry, circadian rhythm, and energy of the brain. An unmanaged, messy mind is an unmanaged, messy brain that will result in messy sleep. Gather awareness of your thinking. What is going through your mind? Are you anxious about something? How do you feel physically? Reflect. Reflect on what you’re focusing on as you wake up. Is it on the problems and negative aspects of the day or the bits and pieces of your dreams, images from TV, and undealt-with thoughts flowing messily and chaotically in your mind? What is occupying your attention? Write. If you don’t catch your thoughts with their intertwined emotions, information, and embodied physical sensations, this messy waking state can become a messy day, and you will feel like you are playing catch-up all day. So, say your thoughts out loud or write them quickly into your journal next to your bed. Recheck your thoughts by breathing in for three counts and out for three counts, saying the opposite of what you reflected on; for example, say “I can only try to do what I can, and it’s fine if I don’t finish,” instead of “I have so much to do today!” Active Reach. Choose to put on a mindset for the day. Here are some more helpful morning Active Reach reminders: Write five things you are proud of yourself for—start your day off celebrating yourself! Write five things you are grateful for. Ask yourself not what you want to or have to do today but rather who you want to be today and how you want to feel. To read the original article click here. For more articles from Dr. Leaf click here.

The post Use the Neurocycle to Help to Improve Sleep Quality appeared first on Amazing Health Advances.

9 Secrets to Get Rid of Hip Bursitis Quickly and Naturally

AHA Publisher — Mon, 05 Oct 2020 07:00:52 +0000

Dr. Brent Wells, DC via Dr. Axe – If you or someone you love have bursitis in the hip (or anywhere for that matter), you know how painful this condition can be. Chances are that the only thing you are really thinking about is how you can stop the pain of bursitis quickly but naturally. No one wants to pump their bodies full of chemicals they don’t need. Today, we are going to talk about what bursitis is, why it hurts like the dickens, and best of all, little known ways that you can stop bursitis pain quickly, without resorting to pharmaceutical drugs. What Is Bursitis? Around the joints of your body are small, fluid-filled sacs called bursae. These sacs surround the tissue where the skin, muscles, or tendons meet the bones. Bursae provide lubrication and prevent friction, as well as wear and tear when the joint is being used. When these sacs become inflamed, they cause pain called bursitis. Bursitis can cause anything from a feeling of mild discomfort to fairly sharp, or sometimes it’s more of a burning type of pain. Bursitis can make the joint look red, cause swelling and prevent you from moving since the joint will feel stiff. Bursitis of the Hip The hip has more than one bursa sac. However, approximately 60 percent of all cases of hip bursitis involves the outermost sac called the trochanteric. This is located on the outside of the hip, where the leg attaches to the hip bone. When you stand up and put your arms at your sides, this bursa sac is located right about in the middle of your palm. If you press on this area and feel pain, or if the outside of this joint is swollen or red, chances are that the trochanteric bursa sac is inflamed. Will the Pain From Hip Bursitis Ever Go Away? The strange thing about bursitis is that it can flare up for only 6–12 hours or it can last for days, in some cases, even a few weeks! Unfortunately, bursitis can appear to be healed, and the pain can disappear the same way, for a few hours or a few weeks, but then it returns suddenly. Bursitis can become a chronic condition, affecting your quality of life, and limiting what you can do. You don’t have to live with bursitis, however. Keep reading for more information about how you can beat this painful condition. What Aggravates Hip Bursitis? This common disorder can be caused by excessive running, exercise, microtrauma over time caused by a variety of issues, or major trauma to the area from a fall or an automobile accident. Sports enthusiasts sometimes develop bursitis in the hip from overuse, such as soccer players or ballet dancers. Bone spurs can also cause crystals to form and irritate the bursa. Some people develop hip bursitis simply from long hours of sitting. Sitting for long periods without moving or stretching causes the muscles to come shorter and tight, pulling across the bursa and irritating it. Inflammation is often idiopathic, which means that it has no known cause. Talking to your doctor or chiropractor about your daily activities and habits oftentimes reveal the root cause. 9 Little Secrets for Hip Bursitis Relief Regardless of the root cause, one thing is certain, you want that pain to stop now! I’ve compiled a list of easy ways you can find pain relief right now. 1. Stretching Exercises You might be thinking that you can’t exercise because of the pain, but the following stretching exercises will provide some pain relief so that you can do other exercises that will hurt less, such as swimming or water aerobics. Try some of the following stretches: Hip Bridges Lateral Leg Raises Lying Leg Circles Hip Rotator Stretch Iliotibial Band Stretch Clamshell If you are unsure how to do these exercises, a quick online search will provide photos, instructions, and even videos of how to do these stretches properly. 2. Sleep Secrets One thing that is super annoying about hip bursitis is that you can’t sleep on your side! Getting a good night’s rest is important, so what can you do to sleep so that your hip doesn’t hurt? If you love to sleep on your side, you can try placing a small pillow under your hip or between the knees to reduce pressure. If you like lying on your back, you can put a small wedge pillow under your knees or use it to cushion the hip. 3. S.L.A.M Ladies, if you have a desk job and you find that just getting in and out of the chair to be painful, try the sit like a man routine. Position your legs at the 11 o’clock and 1 o’clock position and stand up without putting your legs or feet together. This reduces the distance that the tendon will move across the bursa and make getting up, or sitting down, more comfortable. 4. Ice Therapy Everyone reacts differently, but for many people, ice therapy can help to reduce swelling and pain, while reducing inflammation. Use an ice pack or cold pack on your hip for 20 minutes on and 20 minutes off. Never put the ice pack directly on your skin but wrap it in a cloth or towel. After three days, you can move on to secret No. 5. 5. Heat Therapy Ice therapy only works for the first three days that you start feeling pain. After that, heat will offer more relief and it brings healing nutrients to the area. You can use a hot water bottle, a heating pad set on low, a warm, moist towel or soak in the tub. There are also heat packs that stick on the skin. You can place one of these under your clothing, so it is unnoticeable while you are at work or out in public. 6. Anti-Inflammatory Supplements Since the pain is from an inflamed bursa sac, the obvious way to stop the pain is to reduce or eliminate the inflammation. Natural, plant-based anti-inflammatories are far better than over the counter anti-inflammatories (such as ibuprofen). Some of the best anti-inflammatory supplements include: Mullein Curcumin Omega-3 SAM-e Zinc Cat’s Claw Always speak to your doctor or chiropractor before taking any supplement, especially if you are under a doctor’s care for a health condition or if you are taking prescription medications. 7. Comprehensive Chiropractic Care You probably didn’t consider comprehensive chiropractic for hip pain as an effective remedy, but it is extremely useful for the majority of persons with this painful condition. Chiropractors are specialists when it comes to all things musculoskeletal, so they know how to stop the pain of bursitis while offering you speedier healing. Non-invasive adjustments can help reduce the stress and pressure on the bursa, which offers instant pain relief. Chiropractic care can also reduce inflammation and improve the flexibility of the joint. If you have another issue and your chiropractor doesn’t feel that they can help, they will refer you to a qualified specialist so you can get the help you need. 8. Avoid These Exercises We’ve talked a lot about what you should do, so here are a few things that you should STOP doing to prevent irritating the bursa even further and causing more pain. Avoid any activity that causes you more pain Avoid weight-bearing exercises such as walking, running, or stair climbing Avoid sports activities if they cause hip pain Avoid going back to your normal routine until the hip has completely healed Avoid wearing very tight clothing, such as pantyhose or spandex workout pants Depending on your situation, your doctor or chiropractor might add other items to this list for you to avoid. 9. Chiropractic Massage Therapy If even the thought of someone rubbing your hip makes you cringe in pain, I understand, but that’s not what we are talking about. Chiropractic massage is different from your day-spa massage in that it is designed to help heal the underlying tissue without massaging the area directly. Your chiropractor will explain what areas need attention to the massage therapist. Most massage therapists working in the chiropractor’s office are already very aware of bursitis. They will do everything you need to alleviate hip pain, improve circulation in the area and speed the healing of strained muscle tissue. If you have any questions about whether chiropractic massage therapymight be right for you, speak to your chiropractor or primary care physician. Following through on exercise, stretching,and a resting program can offer you tremendous pain relief. If you don’t feel substantial improvement despite taking these measures, speak to your chiropractor or primary care doctor. Dr. Brent Wells, D.C. founded Better Health Chiropractic & Physical Rehab and has been Anchorage’s top-rated chiropractor for over 20 years. His practice has treated thousands of Alaskan patients with chiropractic care, massage therapy, and physical rehab therapy designed to help give long-lasting relief. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more. To read the original article click here. For more articles from Dr. Axe click here.

The post 9 Secrets to Get Rid of Hip Bursitis Quickly and Naturally appeared first on Amazing Health Advances.

6 Reasons You’re Not Getting Good Sleep & Why It’s Dire

AHA Publisher — Sat, 25 Jul 2020 07:00:07 +0000

Dr. Don Colbert – It’s estimated that 50 to 70 million Americans have problems with getting good sleep. Are you one of them? Or, are you getting enough sleep each night; at least 7 hours, with much of it being deep sleep? If not, here’s what you need to know. A new study was recently published about the effects of insufficient sleep and rapid eye movement (REM). Plus, we have 6 reasons you may not be getting enough, and what you can do about it. Not Getting Good Sleep? It May Be a Dire Situation It’s no secret that lack of sleep has negative effects on your body. If you’re not getting good sleep each night, at least 7 hours, you likely also get less REM. This can increase cortisol levels, depressed moods, and irritability while decreasing reaction times, focus, and overall wellness. But, do these effects have dire consequences? New Study Links REM and Mortality A new study published in July in JAMA found an association with less REM percentage and an increased risk for death in middle-aged and older adults (1). Investigators at the University of California, San Diego, studied insufficient REM percentage and its consequences. They found that each 5% reduction of REM over a 12-year period was associated with a 13% increase in mortality rate. The primary study included 2675 men (mean age, 76.3 years), and followed them for approximately 12 years. A cohort study included 1386 individuals (54.3% men, mean age 51.5 years), with a follow-up of approximately 21 years. The investigators followed the sleep scores and mortality throughout the study. Self-report sleep measures were collected using the Pittsburgh Sleep Quality Index and the Functional Outcomes of Sleep Questionnaire. This study did not show cause and effect but did establish the association of low REM percentage and increased mortality. Causes of Death in the Study The causes of death in the study were categorized as cardiovascular, cancer, or other. Approximately half (53%) of the participants in the primary study died during follow-up. The highest percentage of deaths was recorded among those in the lowest REM sleep percentage. After analysis adjustments, it was determined that there was a 13% higher mortality rate for every 5% reduction in REM sleep among participants. These findings were similar and significant for cardiovascular and “other causes of death” but not cancer-related death. Findings were similar in the cohort study. REM Percentage The percentage of REM was calculated throughout the study using polysomnography and evaluation with the Epworth Sleepiness Scale. A “healthy” percentage of REM for most adults is approximately 20-25% (2). The mean percentage of REM sleep in the study was 19.2%. Within all causes of death, the mortality rate was greater for those participants who had <15% REM sleep per night than those with 15% or more. Those with <15% REM were generally older and also had higher rates of antidepressant use, cardiac events and conditions, and engaged in less physical activity. Dire Consequences Unfortunately, the answer is “yes,” the consequences of insufficient sleep and REM percentage may be dire. While this study shows increased mortality, the investigators are not sure exactly what connects it to REM. They do know insufficient REM percentage and sleep negatively affect the cardiovascular system, metabolism, brain, and overall quality of life. How can you get more REM and avoid the effects? 6 Reasons You’re Not Getting Good Sleep and REM 1. Stress Stress affects individuals in many different ways. It can affect digestion, emotional stability, the cardiovascular system, brain function, and for many, sleep quality (3). And there’s more. Recent studies have shown it may be associated with lower brain volume and memory issues in mid-life (5). If you’re going to bed with lots on your mind and feel that stress is negatively affecting your sleep, it’s important to take stress relief-steps. What to do: Do your best to get some stress relief before bed. Try exercising earlier in the day or getting outside with a walk after dinner. Take time to write in a journal before bed, prepare for your next day, and pray. For more tips to reduce stress and cortisol, see this post. 2. Artificial Light & Circadian Rhythms Many of us live in an artificial light world. We’re inside too much of the day, especially in the winter. Our circadian rhythms depend on the natural cycle of light in order to promote good sleep cycles. If we’re inside all day without much exposure to natural sunlight, this rhythm can suffer. If we experience excessive nighttime exposure to artificial light, our brains are signals that it is still daytime, and our rhythms suffer. A combination of lack of daylight, and too much artificial evening light, can lead to poorer sleep patterns. What to do: Make every effort to get out into natural sunlight in the morning, and throughout the day. Turn lights down and power screens off an hour before bedtime. 3. Busy Schedules and Late Nights The more we do, the less we likely sleep. And unfortunately, many families have very busy schedules. For those with kids and teens, scheduled activities can reach far into the evening, disrupting dinner and downtime. In fact, many kids and teens get inadequate sleep. What’s more, American adults often reach for their computers and put in work hours during the evening. Or, they spend time on screens, delaying sleep. What to do: If your schedule or your family’s schedule is negatively affecting sleep, it’s time to cut down on activities or choose those that can be finished early in the evening. Keep kids and teens at a consistent bedtime. Do your best to prioritize the whole family’s sleep schedule. 4. Too Much Caffeine If you’re not getting good sleep and feel fatigued during the day, you may start increasing your caffeine intake to perk up. This is often a band-aid used by sleepy adults, but it just makes the issue of insufficient sleep worse. In fact, if you feel you “need” caffeine after the morning hours to function well, it’s a strong indicator that you simply need more sleep. One study from Australia found that poor sleepers drank ~70-295 mg caffeine per day, while those who self-reported as “good sleepers” only drank ~60-190 gm per day. This study only included 80 people, but may indicate that >200 mg caffeine was associated with poorer sleep in this group (6). What to do: If caffeine is affecting your sleep, trying capping your caffeine intake at 200 mg or less per day, or 12 ounces strong coffee. Avoid caffeine after 2 pm. 5. Unhealthy Weight If you are overweight, it may negatively affect your sleep. Unfortunately, obstructive sleep apnea (OSA), a common sleep disorder, affects 17% of the total population and 40–70% of the obese population (7, 8). Studies have found that sleep apnea is associated with metabolic diseases and weight gain, and being overweight is associated with sleep apnea (9,10). Sleep apnea may affect glycemic control, insulin, and leptin levels (11). This is a problematic cycle for getting good sleep. What to do: If you are overweight or obese, consider reducing carbohydrates and getting into the Keto Zone. A ketogenic diet is associated with improved weight and fat percentage (11, 12). It also supports healthy blood sugars (13, 14). If you need help, try the FREE Keto Zone 21-Day-Challenge and check out the Keto Zone Starter Kit including Dr. Colbert’s Keto Zone Diet Book. 6. Too Hot to Sleep If your environment is too warm at night, you may have trouble sleeping. In fact, many adults report waking up due to feeling overly warm. It may be due to the environment, or your own hormones. If you are experiencing hot flashes or warming at night, try these tips for natural hot flash relief. What to do: Ensure that your room is cool when you go to be by reducing any heat, using a fan, open window or air conditioning, and removing excess covers. If you are suffering from hot flashes, take steps listed in this post to find relief. Bottom Line Getting good sleep is important. And, an insufficient percentage of REM each night can have serious consequences. Thankfully, there are many steps we can all take to improve our hours of sleep and REM percentage. Take a look at your own lifestyle. What can you do to ensure you’re getting good sleep? To read the original article click here. For more articles by Dr. Colbert click here.

The post 6 Reasons You’re Not Getting Good Sleep & Why It’s Dire appeared first on Amazing Health Advances.

How To Use Light To Reduce Depression and Anxiety — and Sleep Better — During This Pandemic

AHA Publisher — Wed, 01 Apr 2020 07:00:25 +0000

Rensselaer Polytechnic Institute (RPI) via Newswise – …according to Figueiro, the key to avoiding depression, anxiety, and insomnia is a “light fitness routine.” Mariana Figueiro, a professor and the director at the Lighting Research Center (LRC) at Rensselaer Polytechnic Institute, is among the world’s leading experts in the area of light and health. According to Figueiro, the key to avoiding depression, anxiety, and insomnia is a “light fitness routine.” Exposure to a robust 24-hour light–dark cycle promotes circadian entrainment, which has many health benefits such as increased alertness and feelings of vitality during the day, improved mood, and better sleep at night. Healthy, regular sleep patterns are even thought to have a protective effect against coronavirus. Here are a few tips from Figueiro about how to use the power of light to feel better every day. “If the sky is clear and the sun is shining, go for a walk during the day. Try to go outside in the morning, every day, at the same time, for a period of 30 minutes or so,” Figueiro said. If you must quarantine indoors, Figueiro suggests increasing the amount of light by a factor of four (x4) during the daytime. Morning light provides the most benefit in terms of avoiding circadian disruption that can lead to depression, anxiety, and insomnia. If you have one table lamp in your home office or kitchen (or wherever you spend the most time during the morning and early afternoon), add three more lamps for a total of four. Don’t forget to turn the extra lights off in the evening, mimicking sunset. On cloudy days, supplemental electric lighting is even more important for entraining the circadian clock, and to avoid circadian disruption. Light also proves an immediate alerting effect akin to coffee or tea. In the evening, consider using warm, low-level (dim) lighting. Avoid screen time late in the evening, before bedtime. The intense glow from an electronic screen can significantly delay sleep, which translates to fewer hours of sleep per night. “A robust pattern of light during the day and darkness at night is important for our health and well-being,” Figueiro advised. “Open the window curtains or shades. Seek light during the day, especially during the morning. Go out for a walk during lunchtime. Dim the lights in the evening, mimicking sunset.” To read the original article click here.

The post How To Use Light To Reduce Depression and Anxiety — and Sleep Better — During This Pandemic appeared first on Amazing Health Advances.