Surprisingly, it seems most researchers agree that there is no set minimum number of hours we should spend sleeping each night.  As we all know, there are chipper morning people who tend to hop out of bed at the crack of dawn, ready to start the day; and then there are those people who dread the sight of morning sunshine and thrive on late nights.  

1. Think of your bedroom as your own personal retreat.  Make your room conducive for sleeping by eliminating all outside noise, if possible.  But, if you’re like me and unable to sleep in complete silence, try turning on a fan or investing in some nature Cd’s to create a soothing rhythmic background noise.
2. Don’t eat a large meal right before bedtime, and no caffeine or alcohol.  This will only disrupt your sleep pattern.
3. Try to go to bed around the same time every night.  Being on a schedule will help train your body to get up at the same time every morning, without too much resistance.
4. No pets in bed!  Although I am guilty of this myself, allowing pets to sleep in bed with you will only contribute to a poor night’s sleep.  Give the dog or cat their own bed to sleep in or at least put them in another room.
5.  Don’t exercise right before bed.  Give your body time to relax and unwind.
6. Try some aromatherapy.  Put a drop or two of chamomile or lavender on your pillow to help you relax.  Both herbs are known for their soothing properties.

Tags: Aromatherapy, Exercise, getting enough sleep, optimal health, restful sleep, sleep, tricks for falling asleep at night

• Feverfew.  This medicinal herb is said to inhibit the release of serotonin and prostaglandins, limiting the inflammation of blood vessels, causing a headache.  Capsules or tablets can be found in almost any health food market.  But be aware that they may take anywhere from 4-6 weeks to become effective.
• Magnesium.  Magnesium is used for stabilizing blood vessel walls and aiding in regular sleep patterns, which are vital for those with migraines.  You should notice some relief with regular, 200mg magnesium supplements twice a day.
•  Calcium and Vitamin D.  Because women, more than men, are likely to have calcium deficiencies, they tend to suffer from more migraines, especially during premenstral phase of their menstrual cycle.  According to Susan Thys-Jacobs, M.D., “the hormones that regulate calcium react negatively with high levels of estrogen and progesterone, which causes a deficiency that can trigger migraines”.  She recommends taking 100 mg of calcium and 1,000 to 2,000 IU of vitamin D with food.
•   Acupuncture.  Acupuncture can be a helpful tool in relieving and calming the blood vessels that trigger tension headaches and migraines.  Do your research when looking for a qualified acupuncturist.  Choose a practioner who holds a full doctorate degree in Chinese medicine, as they are required to go through several years of training.
• Nutritional therapies.  Many times, migraines can be triggered by the foods we eat.  Dietary avoidance is a therapy commonly used.  Additives, tyramine-containing foods (cheese, tap beer, some fruit, many processed foods, soy, nuts), sugar substitutes and missing meals all contribute to both tension headaches and migraines.  You may want to try eliminating wheat, sugar and milk products from your diet to see if the headaches occur less often and always consult a doctor before making any drastic dietary changes.
• Aromatherapy.  Peppermint, sandlewood, rosemary and eucalyptus, when used in aromatherapy, have been shown to have calming and relaxing effects.  Lavender also works well to relieve stress and can be used in a diffuser, bath or even a few drops on your pillow. 
• Chiropractic manipulation or massage.  Tension in the head, neck or back may be relieved with the use of chiropractic treatment or massge.  Many complications in this region add to headache pain; and although this therapy may not completely solve your problem, it may bring some temporary relief to your aching head.

Do you have any alternative therapies that have helped relieve headache pain? 

Image from stock.xchng.

Tags: acupuncture, alternative remedies for headache, Aromatherapy, headache, migraines, Stress

Ever walk down the aisles of the whole body section of your local health food store, look at the pretty little bottles of essential oils all in a row and wonder, “What are Essential Oils
and why and how do people use them?”

Essential oils are used in a variety of different ways from enhancing a massage to many bath and beauty products. Today, I want to focus in the diffusion and the inhalation methods.

The diffusion method is characterized by some sort of vessel heating up and releasing the fragrance of the essential oil. Several options range from a Car Diffuser that plugs into the cigarette lighter of your car to a terra cotta ring placed over a light bulb to help disperse the scent.

The inhalation method is used with water. Place 3 drops of oil in a bowl of steaming water, cover your head with a towel, close your eyes and inhale the steam through your nose. In certain instances, you can place a small drop of essential oil on a cotton ball and sniff it that way.

There are a few contraindications about using essential oils that are good to know. People with certain conditions should use caution with essential oils: the terminally ill, substance addicts, people with certain chronic illnesses, pregnant and nursing mothers and children . It is recommended that you check with your doctor AND an professional aromatherapist before using these on yourself if you have any of these conditions.

Here are a few popular essential oils and their uses:

• Lavender is used for cuts, insect bites, anxiety and insomnia. It is the only essential oils that can be directly applied to the skin without an addition of a carrier oil.
• Peppermint is used for headaches, nausea, fatigue and mental tiredness.
• Black Pepper is useful for colds, muscle aches, tiredness and lack of concentration.
• Eucalyptus is useful for colds, bronchitis & sore throats.
• Tea Tree is good for insect bites, rashes, bacterial, fungal & viral infections.

If you’d like to know more about the history, benefits and cautions associated with aromatherapy, I’d recommend picking up a copy of Essential Aromatherapy: A Pocket Guide to Essential Oils and Aromatherapy by Susan and Valerie Ann Worwood. It is a great way to get started with using essential oils yourself.

Tags: A Quick Introduction to Essential Oils., Aromatherapy, oils, sent