Foods That Help You Sleep

The Link Between Cherries And Insomnia 

By: Jonathan Townsend

The various medical studies about the properties of cherries have shown significant proof that cherries could be one key to curing insomnia. Usually reserved as a pie filling or the topper for an ice cream sundae, cherries offer so much more for insomnia sufferers. Research has proven a very beneficial link between cherries and insomnia. In particular, a certain hormone in cherries, called melatonin, is the critical link for treating insomnia.

What is Melatonin?
Melatonin is a hormone that makes you feel tired. Melatonin is naturally made in the body by the pineal gland. It is produced by the body during sleep and around the night hours to induce sleep. The body produces less of it as we age, though, which is thought to be directly related to age related insomnia.

Melatonin is a natural way to fight insomnia because it does not have side effects and is all natural and safe. Yet, when the body does not produce enough melatonin a person may start to exhibit symptoms of insomnia. That is where the link between cherries and insomnia come in.

Cherries and Insomnia
When a person's body is not producing enough melatonin, they may start to experience insomnia. Not knowing the cause, some people typically reach for medications and other sleep aids to get rid of the insomnia. Sleep aids can cause side effects and many medications have been known to cause dependency, which can be dangerous.

Cherries are packed with melatonin. The high concentration of melatonin in cherries makes them very potent against insomnia. In particular, it is the skin of the cherries that contains the most benefit. Consequently, eating cherries is a natural way to boost melatonin in the body and is a natural way to get relief from insomnia. Instead of using pills, a person can simply eat a few cherries and reap the same benefits without the risks.

The Cherries and Insomnia Cure
Specifically, the best way to use cherries to fight insomnia is to eat them right before going to sleep. Though there is no definitive evidence to suggest the proper amount of cherries to eat, researchers believe that a handful of cherries before bedtime should be adequate to gain the benefits of the melatonin.

Though cherries as a cure for insomnia may have never crossed your mind, the research has shown that the high levels of melatonin in cherries is more than enough to help people suffering from insomnia. So, the next time you have a bit of trouble sleeping, give cherries a try.






About the Author
Jonathan Townsend writes about The Link Between Cherries and Insomnia for The Insomnia Project - understanding the causes of and cures for insomnia. (ArticlesBase SC #121972)
Article Source: http://www.articlesbase.com/ - The Link Between Cherries And Insomnia

Insomnia Help Video - Sleep Problems

10 Things you need to know about Insomnia.

In this video tutorial we are going to introduce ten video lessons on how to conquer different insomnia types. In the resent world most of us lead incredibly hectic lives. And if you are anything like me, getting enough sleep is a big problem. On average, a person needs between seven and nine hours of solid sleep a night. It is important to your general well-being that you get enough of quality sleep, as sleep deprivation is a very common occurrence, with one in three people experiencing insomnia at some time.

Getting enough sleep on a regular basis can make us a better version of ourselves. And even though we usually wish to have more time in the day it`s better to feel good and perform well after good night sleep than get to be a crankier, impulsive, sick version of ourselves for a few extra hours a day. So in this program we are going to look at ten different ways in which science can help insomnia sufferer to get a decent night sleep.

In the next video clips you are going to watch:

1. Bath Before Bedtime;


2. Sleep Restriction Therapy;


3. Sleep Studies or When to Nap;


4. How to Stop Snoring;


5. Sleep Cycle;


6. The Power of Daylight;


7. Eat to Sleep;


8. Beating Jet Lag;


9. Relaxation Tips;


10. Herbal Remedies.

We hope that in the one of the presented video clips you will find a solution to your insomnia symptom.

Foods For Sleep

The Link Between Cherries And Insomnia 

By: Jonathan Townsend 

The various medical studies about the properties of cherries have shown significant proof that cherries could be one key to curing insomnia. Usually reserved as a pie filling or the topper for an ice cream sundae, cherries offer so much more for insomnia sufferers.

Full Story

Insomnia Help Video – Sleep Cycle.

10 Things you need to know about Sleep – Don't mess with your sleep cycle.

Our sleep is regulated by an internal body clock (circadian clock). When we fall asleep, our sleep circles in cycles throughout the night, moving between deep restorative sleep, more alert stages and dreaming. As the night passes, we spend more time in dream sleep and lighter sleep.
There are two main types of sleep. REM (Rapid Eye Movement) sleep is when you do most active dreaming. Your eyes actually move back and forth during this stage, which is why it is called REM sleep. Non-REM (NREM) sleep consists of four stages of deeper and deeper sleep. Each sleep stage is important for quality sleep, but deep sleep and REM sleep are especially vital.

Stage 1 (Drowsiness) – Lasts just five or ten minutes. Eyes move slowly under the eyelids, muscle activity slows down, and we are easily awakened.
Stage 2 (Light Sleep) - Eye movements stop, heart rate slows, and body temperature decreases.
Stages 3 and 4 (Deep Sleep) – We are difficult to wake up, and if awakened, do not adjust immediately and often feel groggy and disoriented for several minutes. Blood flow decreases to the brain in this stage, and redirects itself towards the muscles, restoring physical energy. Research also shows that immune functions increase during deep sleep.
REM sleep (Dream Sleep) –We usually have three to five REM episodes per night. This stage is associated with processing emotions, retaining memories and relieving stress. Breathing is rapid, irregular and shallow, the heart rate increases.



Sleep Cycle and Coffee
You might be surprised that caffeine can cause sleep problems up to ten to twelve hours after drinking it! There is new evidence that coffee can really interfere in your attempts to get good sleep when you need it most. According to a recent study led by a Canadian researcher in Montreal, caffeine intervenes with sleep and this effect increases with age. This is probably anything too shocking and new. We all know caffeine is a stimulant that can disrupt sleep and cause insomnia when taken too close to bedtime. But this study pointed out the fact that caffeine can have hidden threat.
Many people who enjoy coffee affirm that they can sleep like a baby after drinking coffee before bedtime, and that it does not affect them as significantly as others. That is not completely true. If you put them into sleep labs, you will find that their sleep fragmented. They do not get quality sleep even though they think they do. While it is true that everyone's tolerance and metabolism for caffeine may be slightly different, that does not mean some of us get a free pass on its negative lack of REM sleep.

Sleep Cycle and Alcohol
Many people think that a drink or two before bed will help them sleep. While it may help you fall asleep faster, alcohol reduces the sleep quality, waking you up later in the night. Many people usually associate alcohol with sleep and sleepiness. However, the effects of alcohol on sleep are mostly negative. A recent study revealed that 13% had used alcohol specifically as a sleep aid. The effects for those who drink themselves to sleep are exactly what they are trying to avoid.
Alcohol causes the lack of REM sleep and metabolism that clears it from your body causes a withdrawal syndrome. This withdrawal causes awakenings and is often associated with nightmares and sweats. Night drinkers have more difficulty getting up in the morning, particularly because of hangover. But what happens when you try to fall asleep the next night? You will have trouble doing so without having another drink, thus starting a vicious cycle. Over time, the body becomes dependent upon alcohol in order to fall asleep.

Insomnia Help Video - Bath Before Bedtime

10 Things you need to know about Sleep - Insomnia Home Remedies

Why does a warm bath before bedtime help you sleep better? The warm bath theory suggests that normal body temperatures play off the body's circadian rhythm. The body temperature is low during sleep and has highest point during the day. In the hours leading up to bedtime, our bodies start to drop in temperature. This is one of the hints for our natural sleep cycle to begin. It is thought that the person begins to get drowsy as the body temperature drops.

When you take a warm bath, your body temperature rises, your tense muscles relax and you can use this time to wind down from your busy day. It is a good idea to take a bath 1-2 hours before bedtime to get the full effect of the rise and drop of the body temperature. As you come out of the bath, your body temperature begins to fall, you feel tired and it makes you easier to fall asleep.



The optimal temperature for most people is between 36 to 38 degrees Celsius (97 to 101 Fahrenheit). Time - 15 to 20 minutes.
To get the full effect of both relaxation and body temperature change from your bath, you can enhance your luxury bath with:
 
• Deep relaxation music;
• Bath oils that are conducive to sleep like chamomile or lavender essential oils;
• Bath salts like Epsom salt.

If you cannot remember the last time you took a warm bath, or have never done so as an adult – give it a try – you may be pleasantly surprised.