Sleep Problems Solved Naturally
- Healthwise Exercise
- Feb 26, 2022
- 5 min read
Updated: May 24, 2024
Discover the latest in sleep research that will help you get to sleep and stay asleep so you wake up refreshed and alert. Learn...
Foods that help you fall asleep and stay asleep.
What to drink to fall asleep fast.
Best food to eat at night.
Best exercises to help you sleep.
How do you feel in the morning?
When you wake up in the morning, are you refreshed or do you feel like you still need more sleep? For many people, waking up tired is the norm. Not falling asleep or waking up in the middle of the night is even more prevalent in older adults.
How Much Sleep Do Do People Over 50 Need? According to the Sleep Foundation, older adults need 6-7 hours of sleep a night.
How Your Brain Affects Your Sleep
Inside your brain, you have a pineal gland.
Your Pineal Gland is a pea-sized gland in your brain. (See image).
•It produces and regulates some hormones, including melatonin.
•Melatonin helps regulate sleep patterns which is your body clock.
Your Circadian Rhythm
Circadian Rhythm is your body’s internal clock.
◦ It signals you to feel awake in the morning and sleepy at night.
◦A regular pattern of exposure to light and dark is vital to your internal clock because the light tells your body it's time to be awake and dark tells your body it's time to sleep.
How Technology Disrupts Sleep
Cellphones and computers can interfere with sleep because the blue light they exhibit stop the production of the sleep-inducing hormone melatonin. Melatonin is crucial for a good night's sleep.
TIP: Shut everything off one hour before bed and sip on a cup of non-caffeinated tea. Read below the list to see what kind...
Foods (And Drinks) That Help You Sleep
An expert guest, (Dr. Vera, MD), on my PBS TV show gave very good advice on how to get a good night's sleep. I was surprised to hear the Doctor recommend to eat fruit an hour before bed. Read on to find out why you need to include fruit for a good night's sleep and the latest research on what fruits are the best.
Kiwi Fruit: ◦A study noted eating 2 kiwi fruit 1 hour before bedtime increased sleep time from 6 to 7 hours. Kiwis’ have healthy antioxidants and serotonin, the neurotransmitter that helps make us feel relaxed and sleepy.
◦Milk: contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.
◦Raspberries: full of antioxidants and vitamins including vitamin B 6 which is an important vitamin to help get a good night's sleep.
◦Almonds and Walnuts: Almonds Contain 77 milligrams (mg) of magnesium and 76 mg of calcium, These two minerals help promote muscle relaxation and sleep.
◦ Goji berries and Cherries: In a 2018 study on the health benefits of cherries, the authors found a positive correlation between improved sleep and cherry consumption.
◦ Bananas: contain tryptophan, which is converted to serotonin (a relaxing neurotransmitter) and melatonin. They also contain magnesium and potassium. Both of these are good for relaxing stressed muscles.
Chamomile Tea (Organic if possible): contains apigenin which helps stimulate sleep. Just make sure to drink 2 hours before bed so you don't wake up to go to the bathroom. If you are waking up a lot at night to go to the bathroom or having urinary accidents at night, there is a medically proven natural cure with 30 Day Bladder Fix DVD. Don't want to get on the floor to do pelvic floor exercises?
30 Day Bladder Fix is the only DVD that shows you how to stop bladder leaks and overactive bladder naturally with easy exercises you do sitting on a chair!
Best Exercises To Help You Falls Asleep and Stay Asleep
Breathing Exercises with Gentle Yoga:
If you're one of the many people struggling with stress and lack of sleep, then chair yoga might just be the answer you've been searching for. According to recent studies, a staggering 85% of individuals who practice yoga experience a significant reduction in stress levels. But it doesn't stop there.
Over half of these yoga practitioners, 55% to be exact, also report improved sleep quality. And that's not all chair yoga has to offer. In addition to increasing flexibility, improving balance, and enhancing strength, Suzanne Andrews Chair Yoga has the remarkable ability to calm the mind and promote restful sleep.
So, if you're looking for a holistic approach to wellness that brings peace and tranquility to both your body and mind, give chair yoga a try.
Water Exercise for Arthritis Relief
Arthritis Water Therapy not only helps to alleviate joint pain, but it can also greatly improve your sleep. The combination of reduced joint pain, improved wake-sleep cycle, and incorporating relaxing breathing exercises provided in this medically proven workout all work together to create the perfect environment for restful sleep.
So, if you're looking for a natural and effective way to enhance your sleep quality, consider incorporating Arthritis Water Therapy into your routine.
(A water resistant laminated instructional booklet and audio CD for poolside instruction is included).
Your joints will thank you, and so will your sleep!
What Makes Healthwise Exercise Unique?
Are you over 50 and looking to live your best life? Look no further than Healthwise Exercise! We are the pioneers of Functional Fitness (with Suzanne Andrews) on PBS TV, and we are here to help you achieve your fitness goals. Our fitness editions are specifically designed for people 50 and over, targeting specific health conditions to ensure that you can live your life to the fullest.
What sets Healthwise Exercise apart from other fitness programs? Our functional fitness programs are evidence-based, meaning that they are backed by research and proven to be effective as they are the same exercises used in physical therapy. We don't just throw together random exercises; we take the time to carefully research, select and design exercises that will help your body get strong, fit, and healthy.
But what if you have limitations or physical challenges?
Don't worry, we've got you covered! Our programs include modifications including chair exercises so that you can do the moves, regardless of your fitness level or health condition. We believe that everyone deserves the opportunity to exercise and improve their health, and we make sure that our programs are accessible to all.
So why wait? Start your journey towards a healthier and happier life with Healthwise Exercise. Join the thousands of individuals who have already experienced the benefits of our fitness editions. Take control of your health and embrace the excitement of living your best life. With Healthwise Exercise, the possibilities are endless!
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