Improved sleep Archives - Amazing Health Advances

Benefits of Human Touch: Spooning Relieves Stress, Improves Sleep & Deepens Connection

AHA Publisher — Mon, 16 May 2022 07:31:28 +0000

Christine Ruggeri, CHHC via Dr. Axe – Perhaps when you’re spooning with your partner at night, sleeping or resting in a connected, intimate position, you’re not thinking about the potential health benefits. It turns out that spooning impacts hormones in a way that the position affects your mood, sleep, immune system and pain levels. Just like the benefit of hugs, spooning creates a sense of connection and boosts the release of happy hormones. It’s also warming and fosters a sense of security. Although it’s often linked to intimacy, spooning doesn’t necessarily have to be for romantic partners only, as this type of extended cuddling can be beneficial for children’s mental and emotional health, too. What Is Spooning? Spooning is a position loved ones take when they are cuddling or sleeping. It’s been coined “spooning” because it looks similar to two spoons stacked together sideways: One person hugs another from behind, facing the same direction. Spooning is a position that’s often used by romantic partners but can also be for children and parents. There are varying degrees of intimacy depending on the relationship between the two “spoonees,” but no matter what, the position offers a sense of comfort and security. It can become more intimate when arms and legs are intertwined while spooning. Benefits There are both physical and psychological benefits of spooning, which mostly come from the production of happy hormones and reduction of stress hormones. Here are some of the benefits of spooning explained: 1. Boosts Oxytocin Oxytocin is known as the “love hormone,” and when it’s released, it influences our mood, behavior and physiology. Increased oxytocin provides feelings of contentment and decreased anxiety. It supports social bonding and has calming effects. A study published in Biological Psychology examined 59 premenopausal women before and after warm contact and hugging with their husbands or partners. Researchers found that frequent hugs between partners were associated with higher oxytocin levels and lower blood pressure. 2. Improves Partner Connection Physical contact like spooning can improve partner connection and provide a sense of togetherness and security. Researchers indicate that cuddling is a key expression of intimacy, and a questionnaire involving 514 participants found that when cuddling occurred among partners frequently and for long durations, it’s viewed very positively. Spooning can improve your intimate relationship with your partner because it allows you to feel cared for, wanted and supported. It helps build trust within a relationship and fosters a sense of love and safety. 3. Reduces Stress The boost of oxytocin you get when spooning your partner helps decrease the stress hormone cortisol, which is produced as part of your fight or flight response to stress. Close physical contact also activates sensory neurons in the brain and promotes the production of dopamine, a hormone that’s associated with motivation, satisfaction and pleasure. 4. Improves Sleep If you’ve ever wondered about the impact of hormones on the body, consider the simple act of touching or hugging for an extended period of time. The increase of happy and calming hormones that occurs not only helps reduce stress, but improves your sleep, too. Spooning before falling asleep creates a calming and soothing feeling because of the production of oxytocin, dopamine and serotonin. We know from research that the neurotransmitter serotonin, for example, is very much involved in sleep preparation, triggering and maintenance. 5. Provides Comfort The closeness that occurs while spooning can be extremely comforting, which is why it doesn’t just have to be for intimate partners, but can put a child at ease, too. If you’ve ever had an infant who won’t fall asleep in her crib but falls fast asleep when you’re close to her in bed, you understand the sense of security and comfort that exists for babies, children and adults when being cuddled. 6. Boosts Immune System It may seem odd that spooning can actually boost immune system health, but it’s true because of the role this kind of close contact has on our hormones. Research indicates that oxytocin has anti-inflammatory and pro-immune adaptive functions. There’s even research suggesting that increased hugging and perceived support are able to reduce signs of illness when participants are exposed to a virus that causes the common cold. 7. Eases Pain Research shows that prolonged elevated cortisol can cause increased inflammation and pain. Close contact like hugging or spooning for an extended period of time can reduce cortisol in the body, which relaxes the body, reduces blood pressure and increases the body’s pain thresholds. This means that spooning can actually ease pain because the body is not in a state a stress, but in a state of relaxation instead. How to Do It Tradition spooning is when the taller person lays behind the shorter one, facing the same direction, and hugs that person from behind. The person in the back may wrap his or her arms around the person in the front, and sometimes the couple’s legs are intertwined. How much spooning is enough to reap these potential health benefits? Spooning for 10 minutes or more allows for the production of happy hormones and reduction of stress hormones. Risks and Side Effects As you’ve read, spooning benefits your mental, emotional and physical health. It’s a comforting position that can also boost intimacy between romantic partners. Does it have to be sexual? Absolutely not — depending on the relationship, it can simple be another way to cuddle and show love. While the position is warming and comforting, it may not be the best sleep position for the entire night. It may lead to a stiff arm or legs, so simply come out of the position when it’s no longer comfortable. Conclusion Spooning is a position that loved ones take when they are cuddling or sleeping. The spooning position was given its name because it looks similar to two spoons stacked together sideways. There are several benefits of spooning, which come from its affects on hormone production. This type of cuddling promotes the production of happy hormones and reduces stress hormones, leaving you feeling more relaxed, connected and at ease. To read the original article click here.

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3 Ways to Boost Your Mental Energy When You Are Tired & Overwhelmed

AHA Publisher — Wed, 23 Mar 2022 07:00:58 +0000

Dr. Caroline Leaf – In this podcast (episode #364) and blog, I talk about three tips to boost your energy when you are tired and overwhelmed. Why do we get tired? Our nonconscious mind never stops. It’s always trying to make us aware of issues that are damaging our resilience and causing neurophysiological disruptions in our brain and body. However, the conscious mind and brain do get tired because they work on energy, like our phones. This is kind of like when we have a whole lot of apps open, the brightness is on full and we are constantly using our phone—very soon the battery will die. And, like you need to recharge your phone, you also need to recharge your brain and conscious mind. It’s best we do this in a regular way, by incorporating periods of rest into our daily schedule to keep the brain charged all day long. This will also help us better know when to switch off at the end of the day. If we go for too long without rest, we may think we are okay, but the next day we won’t feel as rested as we should, and may notice our creativity or ability to think clearly is off because we didn’t recharge regularly the day before and pushed the conscious mind and brain to the limit. As we go through our day, everything we experience is processed by our conscious mind, nonconscious mind and brain. During this time, a lot of neuroplasticity (brain change) is occurring—we will have built about 8000+ new memories in thought tree clusters into our brain. This activity makes our brain, conscious mind and body pretty tired because they have limited energy, but the nonconscious mind never gets tired because it operates at a different level. The conscious mind and brain will get tired even if we can have a lot of good stuff happening in our lives. This is often why, even when things are going well, we can feel a loss of drive and creativity, and maybe even a little depressed. This is completely normal! The key to managing this activity is to become very self-regulated so that you don’t burn out. You can start practicing this by: Pausing every 30-45 minutes and going into what I call a “thinker moment” for a few minutes, when you switch off to the external and onto the internal and just let your mind wander and do a bit of daydreaming. (I discuss this in greater detail in my book Cleaning Up the Mental Mess.) Just stare out the window or sit outside and close your eyes—just let your mind wander. The great news is that the more you do this the more you will sense when you need to do it! Taking a longer break after every three hours of work. Eat something, grab a coffee or cup of tea, go for a walk, do some push-ups or yoga, play with your pets, chat with a loved one—whatever works for you! Limiting the intensiveness and length of your work. This could mean purposefully going to bed a little earlier, working out a little longer or shortening your work day. Be as deliberate about switching off as you were about switching on. Schedule in periods of “off time”, such as taking a hot bubble bath or shower or watching your favorite TV show. Remember, you can just “get away with it”. You can’t escape the way your mind and brain works—there are no tricks to “hack” the system. Overworking yourself will result in poor quality sleep and thinking the next day, which can have a ripple effect in your life and on your health. I personally find that I am more edgy, get more frustrated, and become more reactive when I am tired versus when I have more energy, patience and peace. To read the original article click here.

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Discover the Science-Backed Benefits of Grounding and 4 Simple Ways to Start Your Practice

AHA Publisher — Wed, 02 Feb 2022 08:00:23 +0000

Stephanie Woods via NaturalHealth365 – There was a time when humans were one with nature. We spent time outdoors, lived off the land, and played in the grass, under the broad, blue sky, running barefoot. But technology has steadily moved into our lives, removing us from the earth that once nourished us. Life is supposedly easier, but is it really? We go to the grocery store instead of growing our own food. We flip a light switch instead of kindling a fire. We stay at home and access the internet instead of going to the library and searching for real books we can hold in our hands. Yes, life is easier, but what have we lost? Henry David Thoreau asked the same question, and today we are even farther removed from nature. Grounding – also known as earthing – just might be the answer. What Exactly Is Grounding? In one sense, grounding means a return to basics. In another, it is the exposure to nature – the practice of making direct contact with bare feet or hands to the earth’s surface. Of course, a grounding system can also be used, but purists tend to favor the skin-to-earth contact that traditional earthing is known for. What is truly remarkable about the practice of grounding is that its benefits have been touted by people worldwide. It is a global practice recognized all over the world for its health benefits and the boost it gives to a person’s mental, physical, and spiritual well-being. What Does Science Say About Grounding? At this time, earthing is a very under-researched practice. The valid, substantive scientific studies on the benefits of grounding are somewhat sparse, but the research that is out there is mostly positive and shows it as a viable solution to support heart health, relieve chronic pain, reduce inflammation, ease muscle aches, and stabilize mood. A 2015 study by James L Oschman, Gaétan Chevalier, and Richard Brown found that earthing has an immediate and direct effect on the living matrix that is the central connector for living cells. The electrical conductivity is an integral part of the matrix and functions as a defense mechanism for the immune system, much like antioxidants do. The researchers conclude that grounding restores the body’s natural defenses. Another study published in 2013 explored the connection between heart health and grounding. Ten healthy participants used patches on the soles of their feet and palms of their hands to the ground. The researchers took blood measurements before the participants grounded and after to see how red blood cell fluidity changed. This is an important factor in heart health. The results showed that after earthing, the participants had significantly fewer red blood cell clumping, which benefits cardiovascular health. There are many impressive health benefits of grounding, including: Decreased pain Improved sleep Decreased anxious feelings Improved cortisol rhythm Decreased sadness Reduced inflammation Improved wound healing Mood stability Increased heart rate variability Decreased stress response More efficient and effective relaxation Reduced blood viscosity Grounding’s whole body benefits make it an attractive drug-free approach to overall wellness. Here Is How to Start Benefiting From This Practice It is very easy to start grounding and begin reaping its many benefits. Go barefoot Take off your shoes and walk on the grass, in the mud, or the sand. Let your skin touch the natural surface of the ground to allow for maximum absorption of grounding energy. Lie on the ground Lying in the grass or on the sand – or anywhere that is a natural surface of the earth – can have remarkable regenerative properties. As long as your skin is making contact with the earth, you reap the benefits. Submerse in water Water is another good vehicle for grounding. As with natural physical earth, seek out a natural body of water like a lake, brook, or the ocean, and wade in it. Use grounding equipment If you cannot ground yourself by connecting with the natural earth, you have alternatives. One way to ground when direct grounding is not possible is to use a metal rod that reaches the natural ground outside and is connected to your body via a wire. If the rod and wire method is not possible, other types of equipment are available – including special socks, mats, bands, sheets, patches, and blankets – developed specifically for this practice. What makes grounding so attractive is that you can start right away without investing any money, purchasing any equipment, or joining a gym or group. Instead, you just walk outside and begin. If you do this, for at least 45 minutes or more, you will experience a positive effect immediately. Sources for this article include: EJ-Med.org GreenMedInfo.com NIH.gov NIH.gov TheMovementParadigm.com NIH.gov NIH.gov ESDJournal.com NIH.gov To read the original article click here.

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