5-HTP still makes me a morning person, good to know

l tryptophan premature ejaculation

Contents

Medicine premature ejaculation

Ejaculation drug safe

Boyfriends serotonin levels

Premature ejaculation hypnosis mp3

We treated 40 men with lifelong premature ejaculation, reporting, a baseline intravaginal. Allele frequencies and genotypes of short (S) and long (L) variants of. benefit from oral therapy with a combination of tryptophan, Satureja montana ,

5-HTP is a chemical by-product of the protein building block L-tryptophan. This is an integral precursor in the synthesis of the ever important neurotransmitter chemical Serotonin. It can also convert into serotonin (when tryptophan breakdown) and aids its production.. 5-HTP For Premature Ejaculation: Increased Serotonin Helps With PE Problems.

premature ejaculation “get out of my house” Premature ejaculation is where a man ejaculates (comes) too quickly during sexual. We've put some small files called cookies on your device to make our site work.. This time could be longer in the case of men who have sex with men.. having sex with your partner on top (to allow them to pull away when you are close.

Premature ejaculation Increasing serotonin levels with SSRIs or 5-HTP can be helpful to those with premature ejaculation. Serotonin reuptake Inhibitors Prozac, Paxil, Zoloft, and other selective serotonin reuptake inhibitors elevate serotonin levels in the brain, and perhaps influence the levels of other brain chemicals such as norepinephrine.

Firstly, premature ejaculation (PE) is the most common sexual dysfunction problem in men with many surveys showing that 20-30% of men ejaculate within the first 2 minutes of intercourse.. Ginger and honey also contain the amino acid L-tryptophan (which 5-HTP comes from) so they naturally increase your serotonin levels. Slice up some fresh.

sexual quality of life in patient with premature ejaculation. Salvatore Sansalone 1. ate metabolite of the essential amino acid L-tryptophan in the biosynthesis of.

 · To cure premature ejaculation can be challenging. The cause of premature ejaculation is not clear and the disease is believed to be mainly a psychological problem. To understand how to cure premature ejaculation naturally, without resorting to artificial medicament, we need to present some facts related to ejaculation and its mechanics.

Between 25 and 60% of men suffer from premature ejaculation on a regular basis .. The body is able to make Vitamin B3 out of tryptophan.

true stories of emarassing premature ejaculation how i cured premature ejaculation premature ejaculation qarshi medicine premature ejaculation venlafaxine premature ejaculation workout Two hundred and twenty-two married men (mean age, 34 years) with premature ejaculation (pe) were randomly assigned to receive 75 mg of venlafaxine.SHOCKING LIFE STORY!!! AFTER 9 YEARS OF SUFFERING FROM PREMATURE EJACULATION & WEAK ERECTION, 45 YEAR OLD man finally discovers THE SECRET SOLUTION THAT MYSTERIOUSLY JERKED HIS DEAD MANHOOD BACK.In celebration of Pet Appreciation week, here’s a list of the best dogs that have strutted their paws across movies and TV.premature ejaculation on drugs Premature ejaculation drug safe. premature ejaculation is the most common male sexual problem, even more common than erectile dysfunction, affecting 21% to 33% of American men.Single adults will be allowed to stay the night at a different household from Saturday as part of new ‘support bubble’ plans.

 · We’ve come to the conclusion that my boyfriends serotonin levels are very low. He’s spoken to his GP about it. His GP recommends either 5HTP or L-Tryptophan to raise his serotonin levels. We’ve tried several methods, hypnosis, stop-start method, creams, gels, condoms – whatever. So we think its his serotonin levels – they need raising.

Erectile dysfunction prevalence, time of onset and association with risk factors in 300 consecutive patients with acute chest.

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source https://www.vigrxwarning.com/l-tryptophan-premature-ejaculation/

Getting Off SSRI Medication Using the Brain's Power to Change

This applies to the majority of antidepressants, however due to the popularity of SSRI's, this problem is usually discussed in terms of "SSRI Discontinuation Syndrome". Here are the key points -

* SDS is basically the drug withdrawal your brain and body goes through when you stop taking the drug in question. It is essentially the same concept as quitting smoking or heroin - your brain is used to having that substance and when it is taken away, it undergoes stress. * Drug companies initially denied the existence of this and doctors previously did not warn of it. I believe most doctors now warn of it when prescribing but there will always be exceptions * This is why your doctor will tell you to not stop taking the drug suddenly without supervision. All kinds of freaky stuff can happen - some of them life-threatening. * The likelihood of you having SDS and the severity of your symptoms are usually determined by -

1. The length of time you were on the meds (The longer, the more likely you will have adverse symptoms) 2. The dosage you were on (the higher the dosage the harder to come off)

* In general I would say to expect SDS if and when you decide to stop taking SSRI's * Many people have said that SDS can be one of the most unpleasant experiences there is - it has been compared unfavourably to Heroin withdrawal! So don't think you are alone if you are going through (temporary) hell.

Some key questions to consider before you decide to come off SSRI's -

1. Why do I want to come off SSRIs? Is it a trivial reason? Or is it because of debilitating side-effects? 2. Was I a suicide risk before going on SSRI's? If so, you need to discuss seriously with a trained professional (doctor or psychologist) before proceeding. 3. Have SSRI's worked for me? 4. Have they changed my personality? (for good or bad) 5. While on SSRI's have I changed the circumstances which triggered or contributed to my initial symptoms? 6. Have I worked on changing my thoughts and behaviors which contributed to my initial problems?

My Plastic Brain Plan for Coming Off SSRI's (and other AD's)

1. Three words - TAPER, TAPER, TAPER. You are not going to like this - the easiest way to come off meds takes a LONG time. I recommend the following regime -

* First 3 months - 1/2 of original dosage * Second 3 months - 1/4 of original dosage * Third 3 months - 1/8 of original dosage * When you get down to 1/8 dosage you will probably need a pill-cutter which you can buy from a pharmacy. Also check with your doctor if your medication is available in a smaller dosage * Why 3 months? This is approximately the time it takes your brain to adapt and make plastic changes to the change in dosage

2. Exercise -

1. Exercise stimulates the production of BDNF. You can think of BDNF as a kind of fertilizer for your brain. It assists in making plastic changes to your brain which will help your brain to adjust to your new, non-medicated state. 2. Exercise stimulates the production of all kinds of good neuro-chemicals and hormones such as Endorphins, Serotonin (which you will be low on when coming off AD's), Norepinephrine (Noradrenaline) and Dopamine 3. When coming off SSRI's you can feel physically and mentally horrible - if you get out and exercise vigorously, you feel great and you are distracted from how you were feeling 4. Depression subconsciously involves an element of 'helplessness'. You may feel the situation is inescapable. On a subconscious level, when you get out and exercise you are sending a message to yourself that you have the power to overcome your situation.

3. Nutrition/Supplements

Apart from Omega-3, the others are optional. Too many supplements can get expensive and onerous to stick to taking every day. However if you have the budget and the inclination, the others also have reasonably strong evidence to back up their claims of effectiveness. I won't go into too much detail for each of these - you can look them up if you are interested. Supplements are just little helpers - whatever you do, don't sit back and just expect the supplements to do all the work! Also, the other thing which concerns me about trying to rely on supplements is that is perpetuates the subconscious belief in your mind that you require some external agent (drug, supplement) to recover.

Omega-3/Fish Oil

For at least the first month or so I would recommend a high dose of this - 8 capsules a day - you can then halve when you like. There is no overdose risk so feel free to continue on 8 capsules a day - you won't suddenly turn into a tuna fish. Why Omega-3? The brain essentially constructs parts of itself from Omega-3 so you are providing ample fuel to give it the building blocks it requires

B-Group Multi-Vitamin

A single Mega B (or equivalent) should suffice. Among other things, B Group Vitamins are vital for a healthy nervous system. In this case, B6 is particularly important due to its involvement in conversion of the amino-acid L-Tryptophan into Serotonin

Vitamin C -

Vitamin C is one of the co-factors your brain uses to make Serotonin. Also extremely important for a strong immune system which may be compromised as your body adapts.

Choline

Choline is used to make the neurotransmitter Acetylcholine, which is vital for various brain functions including mood and memory.

Rhodiola Rosea

This is a supplement characterised as an Adaptogen which means it assists the body to deal with stress. In general I am quite dubious of Adaptogens as they have vague, difficult to quantify benefits attached to them by various streams of Natural Medicine.

However Rhodiola appears to have better than average efficacy (compared to other Adaptogens). It appears to work like a mild antidepressant, affecting Serotonin, Dopamine & Norepinephrine

Phosphatidyl Serine (PS)

PS enhances the function of nerve transmission in the brain, potentially exhibiting a therapeutic effect. This is one of the newer proposed supplements for the brain so research is still a little sketchy.

St. John's Wort

This is perhaps the most popular natural anti-depressant in the world. It is backed up by numerous placebo-controlled studies. It is believed to work as a mild SSRI. As such it may assist the transition from a strong SSRI to nothing.

5-htp

5-htp is the direct precursor to Serotonin in the brain and many people swear by 5-htp as a natural antidepressant. There is conjecture as to how much of it actually crosses the blood-brain barrier. It appears to be much stronger than its predecessor L-Tryptophan (on a milligram for milligram basis). Often used also as a sleep aid and to assist in the recovery for those who have 'raved' it up too much on the weekend.

Military Method for Falling Asleep in Two Minutes

Military Method for Falling Asleep in Two Minutes

Can Tetrahydrocannabinol (THC) Help Reduce Alzheimer’s? Story at-a-glance – An estimated 70 million American adults have a sleep disorder, the most common of which is insomnia — the inability to fall asleep, or waking up one or more times during the night Even if you’re doing everything else right, if you’re not sleeping enough, or not sleeping well, many of the benefits of your healthy lifestyle will be lost Middle-aged men who sleep five hours or less per night have twice the risk of having a major cardiovascular event compared to men who sleep at least seven to eight hours per night A sleep-induction method developed by the U.S. military claims to have a 96 percent success rate after six weeks of consistent implementation. The method centers around preparing your mind and body for sleep by deeply relaxing for about two minutes There’s evidence showing EMF exposure reduces melatonin production just like blue light from cellphones, tablets and computers do, making it particularly important to eliminate EMFs in your bedroom An estimated 70 million American adults have a sleep disorder, the most common of which is insomnia 1 — the inability to fall asleep, or waking up one or more times during the night. If you’re in this category, despair not, because the list of strategies to improve your sleep is long. While most sleep problems are tied to lifestyle choices such as spending too much time indoors during daylight hours, and/or excessive use of technology and chronic exposure to electromagnetic fields (EMFs), which will require you to make (perhaps significant) changes to your lifestyle, a number of tips and tricks can be useful in the short term. A method developed by the U.S. military, revealed in the 1981 book, “Relax and Win: Championship Performance,” claims to have a 96 percent success rate after six weeks of consistent implementation. Military Method Preps Your Body for Sleep The method centers around preparing your mind and body for sleep by deeply relaxing for about two minutes. The following summary of the process was recently published in the Evening Standard: 2 1. Relax your whole face, including your tongue, jaw and the muscles around your eyes 2. Drop your shoulders and relax your arms 3. Relax your chest as you breathe out 4. Relax your legs, from your thighs to your feet 5. Relax and clear your mind, then picture yourself in one of the following scenarios: a. You’re lying in a canoe on a calm lake with nothing but blue sky above you b. You’re snuggled in a black velvet hammock in a pitch-black room c. Simply repeat “Don’t think, don’t think, don’t think” for 10 seconds 21 Additional Strategies to Help You Fall Asleep Faster I’ve written numerous articles over the years, detailing all sorts of tips and tricks to help you fall asleep faster and improve the quality of your sleep. For an extensive listing of suggestions, see “ Sleep — Why You Need It and 50 Ways to Improve It .” Medical News Today also recently published a list of “21 Ways to Fall Asleep Naturally,” which included the following: 3 1. Create a consistent sleeping pattern by going to bed and getting up at the same time throughout the week, including on weekends 2. Make sure your bedroom is as dark as possible. If you don’t have blackout shades, use an eye mask 3. Avoid taking naps during the day or too close to bedtime 4. Exercise regularly 5. Minimize cellphone use and use of other blue light-emitting devices 6. Read a book to relax before bed 7. Avoid caffeine and other stimulants at least four hours before bed 8. Meditate or practice mindfulness on a daily basis 9. “Count sheep” by slowly counting downward from 100 to zero 10. Avoid eating at least three hours before bedtime 11. Lower the temperature in your bedroom; an ideal temperature for sleeping is around 65 degrees F. 12. Use aromatherapy; lavender is relaxing and may help induce sleep 13. Find your most comfortable sleeping position. While the article suggests side sleeping, I would suggest you try sleeping in a neutral position — on your back with a pillow supporting your neck, not your head. For more information, see Dr. Peter Martone’s article on “ The Best Position for Sleep ” 14. Listen to relaxing music before bed 15. Don’t wait to use the bathroom; while it may seem distracting to get out of bed to pee, trying to hold it will simply disrupt your sleep later 16. Take a hot shower or bath before bed 17. Avoid e-books, as the blue light from the screen will impede melatonin release 18. Try a melatonin supplement. Another, perhaps even more effective alternative is 5-HTP, which is a precursor to both serotonin and melatonin. I believe this is a superior approach to using melatonin. In one study, an amino acid preparation containing both GABA (a calming neurotransmitter) and 5-HTP reduced time to fall asleep, increased the duration of sleep and improved sleep quality 4 19. Invest in a comfortable mattress. To this, I would add the suggestion to look for a chemical-free mattress to avoid exposure to flame retardant chemicals 20. Minimize noise; use ear plugs if environmental noise is unavoidable 21. Avoid alcohol Avoid Nighttime EMF to Improve Sleep Quality While avoiding cellphones and other devices with electronic screens (including e-readers) is important to protect your melatonin production, another factor that can have a significant impact on your sleep quality is EMFs emitted from your home wiring. There’s actually evidence showing EMF exposure reduces melatonin production 5 just like blue light from cellphones, tablets and computers do, making it particularly important to eliminate EMFs in your bedroom. EMF exposure also triggers neuronal changes that affect memory and your ability to learn, 6 and harms your body’s mitochondria by producing excessive oxidative damage, so “marinating” in EMFs all night, every night, can cause or contribute to virtually any chronic ailment, including premature aging. One of the easiest ways to avoid or radically limit your nighttime electric field exposure from the wiring in your room is to pull the circuit breaker to your bedroom before going to bed. Alternatively, have an electrician install a remote breaker for convenience, which is what I’ve done. This will virtually eliminate electric fields in your bedroom, unless you have adjacent rooms with wiring in them, in which case you will need to measure the electric fields with a meter after you shut off the power to see if it goes into the lowest range. Another really important step is to turn off your Wi-Fi at night. Ideally, hard wire your home so you have no Wi-Fi 24/7 in your home. Lack of Sleep Raises Your Risk for Heart Disease and More A review of hundreds of sleep studies concluded that, as a general rule, most adults need somewhere between seven and nine hours — or right around eight hours — of sleep per night to maintain good health . Regularly getting less than seven hours per night has been scientifically linked to a wide array of health problems, ranging from weight gain 7 to an increased risk for cancer. Most recently, researchers again confirmed that lack of sleep can over time take a significant toll on your long-term heart health. 8 , 9 As reported by Medical Xpress: 10 “Middle-aged men who sleep five hours or less per night have twice the risk of developing a major cardiovascular event during the following two decades than men who sleep seven to eight hours … Study author Ms. Moa Bengtsson, of the University of Gothenburg, Sweden, said: ‘For people with busy lives, sleeping may feel like a waste of time but our study suggests that short sleep could be linked with future cardiovascular disease. In our study, the magnitude of increased cardiovascular risk associated with insufficient sleep is similar to that of smoking or having diabetes at age 50.’” Men who got only five hours or less per night were also more likely to smoke, be inactive and overweight, have high blood pressure and diabetes. Other studies have shown insufficient sleep and/or poor quality sleep can increase your risk for: Accidents at work and on the road — Getting less than six hours of sleep leaves you cognitively impaired. In 2013, drowsy drivers caused 72,000 car accidents in which 800 Americans were killed and 44,000 were injured. 11 Even a single night of sleeping only four to six hours can impact your ability to think clearly the next day. Diabetes — One 2015 study 12 linked “excessive daytime sleepiness” with a 56 percent increased risk for Type 2 diabetes . Depression — More than half of people diagnosed with depression also struggle with insomnia. While it was long thought that insomnia was a symptom of depression, it now seems that insomnia may precede depression in some cases. 13 Your amygdala, one of your brain’s centerpiece regions for generating strong emotional reactions, including negative ones, becomes about 60 percent more reactive than usual when you’ve slept poorly or insufficiently, resulting in increased emotional intensity and volatility. Impaired memory formation and increased risk of memory loss 14 — Sleep is essential not just for cementing events into long-term memory, but also for making sense of your life. During sleep, your brain pulls together and extracts meaning, while discarding unimportant details. In fact, sleep increases your ability to gain insights that would otherwise remain elusive by about 250 percent. So, during sleep, part of your brain is busy stabilizing, enhancing and integrating new memories. It’s also extracting rules, and the “gist” of what’s happening in your life. Reduced productivity at work and poor grades in school are other associated side effects of insufficient sleep. Creativity is also diminished. Impaired sexual function — In one study, 15 women with insomnia who were getting less than the recommended eight hours were found to be less sexually active after menopause. They also reported less sexual satisfaction overall. Increased risk of pain and pain-related conditions such as fibromyalgia — In one study, poor or insufficient sleep was the strongest predictor for pain in adults over 50. 16 Chronic diseases — Sleep deprivation decreases your immune function, 17 which can have a snowball effect, raising your risk for cardiovascular disease, 18 , 19 Alzheimer’s 20 and cancer, just to name a few. In the case of cancer, another critical mechanism involved is disrupted melatonin production. Melatonin is a hormone with antioxidant and anticancer activity. It both inhibits the proliferation of cancer cells and triggers cancer cell apoptosis (self-destruction). Melatonin also interferes with the new blood supply tumors require for their rapid growth (angiogenesis). A number of studies have shown that night shift workers are at heightened risk of cancer for this reason. Increased risk of dying from any cause — Compared to people without insomnia, the adjusted hazard ratio for all-cause mortality among those with chronic insomnia is 300 percent higher. 21 Sleep and Athletic Performance While being a sleep coach may sound like a strange career, indeed, they do exist, and are slowly starting to break their way into the world of professional sports. This makes sense, considering the impact sleep can have on your athletic performance, and the fact that many professional athletes travel and have to deal with jet lag to boot. As previously noted by The Atlantic: 22 “Without proper sleep, whether it’s a short-term or long-term deficit, there are substantial effects on mood, mental and cognitive skills, and motor abilities. When it comes to recovery from hard physical efforts, there’s simply no better treatment than sleep, and a lot of it.” The largest performance drop-offs can be seen among endurance athletes, and sports requiring quick reaction times and reflexes. To determine whether an athlete might gain a competitive edge simply by sleeping more, Stanford researcher Cheri D. Mah reached out to the Stanford Cardinal men’s basketball team. For two weeks, the players’ athletic performance was assessed after getting their normal amount of sleep. They were fitted with motion-sensing wristbands to determine the actual length of their sleep, which averaged in at a mere 6.5 hours per night. Next, the players were asked to extend their sleep time as much as possible for five to seven weeks. The players increased their average sleep time by about two hours, to 8.5 hours nightly. By the end of this test, players had improved their free throws by more than 11 percent, and their three-point shots by nearly 14 percent. Sprint drill speeds also improved for every single player on the team. As noted by The Atlantic: “A 13-percent performance enhancement is the sort of gain that one associates with drugs or years of training — not simply making sure to get tons of sleep. Mah’s research strongly suggests that most athletes would perform much better with more sleep…” Sleep Coaching in the Big Leagues A 2015 article in The Guardian 23 discusses the impact sleep coach Nick Littlehales, a former golf pro and marketer of bedding, has had on the Manchester United Football Club: “Littehales scored early points with the manager for his success working with United defender Gary Pallister, whose debilitating back injuries eased once Littlehales discovered the player was sleeping on a mattress that hampered his injury treatment … Sixteen years later he is a leading figure in the field, having assessed and reconfigured the bedrooms of a legion of international sporting stars as well as working with Chelsea, Real Madrid, England’s national side and a host of Olympians … Littlehales makes sure sportspeople get the right hotel rooms on the right floor, the right air conditioning and temperature control, plus appropriate lighting and beds … Other important factors are the potential for total blackout from the sun and temperature control … But the bedding is crucial. ‘If they don’t tick the boxes I’m bringing my own or we’ll try another hotel,’ he says … He says everyone has different physical and mental recovery times but that for elite athletes, five 90-minute sleep cycles a day is optimal … Training schedules are now often tailored around that need and many club training facilities now equipped with sleeping pods…” Whether you’re a professional athlete or not, sleep is an important yet all too often overlooked factor in health and well-being. If you’re still skimping, thinking you’ve managed to get by OK so far, I urge you to reconsider and give sleep the attention it deserves. You can do everything else right, but if you’re not sleeping enough, or not sleeping well, many of the benefits of your healthy lifestyle will be lost. 0

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Military Method for Falling Asleep in Two Minutes

An estimated 70 million American adults have a sleep disorder, the most common of which is insomnia1 — the inability to fall asleep, or waking up one or more times during the night. If you’re in this category, despair not, because the list of strategies to improve your sleep is long.

While most sleep problems are tied to lifestyle choices such as spending too much time indoors during daylight hours, and/or excessive use of technology and chronic exposure to electromagnetic fields (EMFs), which will require you to make (perhaps significant) changes to your lifestyle, a number of tips and tricks can be useful in the short term.

A method developed by the U.S. military, revealed in the 1981 book, “Relax and Win: Championship Performance,” claims to have a 96 percent success rate after six weeks of consistent implementation.

Military Method Preps Your Body for Sleep

The method centers around preparing your mind and body for sleep by deeply relaxing for about two minutes. The following summary of the process was recently published in the Evening Standard:2

1. Relax your whole face, including your tongue, jaw and the muscles around your eyes

2. Drop your shoulders and relax your arms

3. Relax your chest as you breathe out

4. Relax your legs, from your thighs to your feet

5. Relax and clear your mind, then picture yourself in one of the following scenarios:

a. You’re lying in a canoe on a calm lake with nothing but blue sky above you

b. You’re snuggled in a black velvet hammock in a pitch-black room

c. Simply repeat “Don’t think, don’t think, don’t think” for 10 seconds

21 Additional Strategies to Help You Fall Asleep Faster

I’ve written numerous articles over the years, detailing all sorts of tips and tricks to help you fall asleep faster and improve the quality of your sleep. For an extensive listing of suggestions, see “Sleep — Why You Need It and 50 Ways to Improve It.”

Medical News Today also recently published a list of “21 Ways to Fall Asleep Naturally,” which included the following:3

1. Create a consistent sleeping pattern by going to bed and getting up at the same time throughout the week, including on weekends

2. Make sure your bedroom is as dark as possible. If you don’t have blackout shades, use an eye mask

3. Avoid taking naps during the day or too close to bedtime

4. Exercise regularly

5. Minimize cellphone use and use of other blue light-emitting devices

6. Read a book to relax before bed

7. Avoid caffeine and other stimulants at least four hours before bed

8. Meditate or practice mindfulness on a daily basis

9. “Count sheep” by slowly counting downward from 100 to zero

10. Avoid eating at least three hours before bedtime

11. Lower the temperature in your bedroom; an ideal temperature for sleeping is around 65 degrees F.

12. Use aromatherapy; lavender is relaxing and may help induce sleep

13. Find your most comfortable sleeping position. While the article suggests side sleeping, I would suggest you try sleeping in a neutral position — on your back with a pillow supporting your neck, not your head. For more information, see Dr. Peter Martone’s article on “The Best Position for Sleep”

14. Listen to relaxing music before bed

15. Don’t wait to use the bathroom; while it may seem distracting to get out of bed to pee, trying to hold it will simply disrupt your sleep later

16. Take a hot shower or bath before bed

17. Avoid e-books, as the blue light from the screen will impede melatonin release

18. Try a melatonin supplement. Another, perhaps even more effective alternative is 5-HTP, which is a precursor to both serotonin and melatonin. I believe this is a superior approach to using melatonin. In one study, an amino acid preparation containing both GABA (a calming neurotransmitter) and 5-HTP reduced time to fall asleep, increased the duration of sleep and improved sleep quality4

19. Invest in a comfortable mattress. To this, I would add the suggestion to look for a chemical-free mattress to avoid exposure to flame retardant chemicals

20. Minimize noise; use ear plugs if environmental noise is unavoidable

21. Avoid alcohol

Avoid Nighttime EMF to Improve Sleep Quality

While avoiding cellphones and other devices with electronic screens (including e-readers) is important to protect your melatonin production, another factor that can have a significant impact on your sleep quality is EMFs emitted from your home wiring.

There’s actually evidence showing EMF exposure reduces melatonin production5 just like blue light from cellphones, tablets and computers do, making it particularly important to eliminate EMFs in your bedroom.

EMF exposure also triggers neuronal changes that affect memory and your ability to learn,6 and harms your body’s mitochondria by producing excessive oxidative damage, so “marinating” in EMFs all night, every night, can cause or contribute to virtually any chronic ailment, including premature aging.

One of the easiest ways to avoid or radically limit your nighttime electric field exposure from the wiring in your room is to pull the circuit breaker to your bedroom before going to bed. Alternatively, have an electrician install a remote breaker for convenience, which is what I’ve done.

This will virtually eliminate electric fields in your bedroom, unless you have adjacent rooms with wiring in them, in which case you will need to measure the electric fields with a meter after you shut off the power to see if it goes into the lowest range. Another really important step is to turn off your Wi-Fi at night. Ideally, hard wire your home so you have no Wi-Fi 24/7 in your home.

Lack of Sleep Raises Your Risk for Heart Disease and More

A review of hundreds of sleep studies concluded that, as a general rule, most adults need somewhere between seven and nine hours — or right around eight hours — of sleep per night to maintain good health.

Regularly getting less than seven hours per night has been scientifically linked to a wide array of health problems, ranging from weight gain7 to an increased risk for cancer. Most recently, researchers again confirmed that lack of sleep can over time take a significant toll on your long-term heart health.8,9 As reported by Medical Xpress:10

“Middle-aged men who sleep five hours or less per night have twice the risk of developing a major cardiovascular event during the following two decades than men who sleep seven to eight hours …

Study author Ms. Moa Bengtsson, of the University of Gothenburg, Sweden, said: ‘For people with busy lives, sleeping may feel like a waste of time but our study suggests that short sleep could be linked with future cardiovascular disease.

In our study, the magnitude of increased cardiovascular risk associated with insufficient sleep is similar to that of smoking or having diabetes at age 50.’”

Men who got only five hours or less per night were also more likely to smoke, be inactive and overweight, have high blood pressure and diabetes. Other studies have shown insufficient sleep and/or poor quality sleep can increase your risk for:

Accidents at work and on the road — Getting less than six hours of sleep leaves you cognitively impaired. In 2013, drowsy drivers caused 72,000 car accidents in which 800 Americans were killed and 44,000 were injured.11

Even a single night of sleeping only four to six hours can impact your ability to think clearly the next day.

Diabetes — One 2015 study12 linked “excessive daytime sleepiness” with a 56 percent increased risk for Type 2 diabetes.

Depression — More than half of people diagnosed with depression also struggle with insomnia. While it was long thought that insomnia was a symptom of depression, it now seems that insomnia may precede depression in some cases.13

Your amygdala, one of your brain’s centerpiece regions for generating strong emotional reactions, including negative ones, becomes about 60 percent more reactive than usual when you’ve slept poorly or insufficiently, resulting in increased emotional intensity and volatility.

Impaired memory formation and increased risk of memory loss14 — Sleep is essential not just for cementing events into long-term memory, but also for making sense of your life. During sleep, your brain pulls together and extracts meaning, while discarding unimportant details. In fact, sleep increases your ability to gain insights that would otherwise remain elusive by about 250 percent.

So, during sleep, part of your brain is busy stabilizing, enhancing and integrating new memories. It’s also extracting rules, and the “gist” of what’s happening in your life. Reduced productivity at work and poor grades in school are other associated side effects of insufficient sleep. Creativity is also diminished.

Impaired sexual function — In one study,15 women with insomnia who were getting less than the recommended eight hours were found to be less sexually active after menopause. They also reported less sexual satisfaction overall.

Increased risk of pain and pain-related conditions such as fibromyalgia — In one study, poor or insufficient sleep was the strongest predictor for pain in adults over 50.16

Chronic diseases — Sleep deprivation decreases your immune function,17 which can have a snowball effect, raising your risk for cardiovascular disease,18,19Alzheimer’s20 and cancer, just to name a few.

In the case of cancer, another critical mechanism involved is disrupted melatonin production. Melatonin is a hormone with antioxidant and anticancer activity.

It both inhibits the proliferation of cancer cells and triggers cancer cell apoptosis (self-destruction). Melatonin also interferes with the new blood supply tumors require for their rapid growth (angiogenesis). A number of studies have shown that night shift workers are at heightened risk of cancer for this reason.

Increased risk of dying from any cause — Compared to people without insomnia, the adjusted hazard ratio for all-cause mortality among those with chronic insomnia is 300 percent higher.21

Sleep and Athletic Performance

While being a sleep coach may sound like a strange career, indeed, they do exist, and are slowly starting to break their way into the world of professional sports. This makes sense, considering the impact sleep can have on your athletic performance, and the fact that many professional athletes travel and have to deal with jet lag to boot. As previously noted by The Atlantic:22

“Without proper sleep, whether it’s a short-term or long-term deficit, there are substantial effects on mood, mental and cognitive skills, and motor abilities. When it comes to recovery from hard physical efforts, there’s simply no better treatment than sleep, and a lot of it.”

The largest performance drop-offs can be seen among endurance athletes, and sports requiring quick reaction times and reflexes. To determine whether an athlete might gain a competitive edge simply by sleeping more, Stanford researcher Cheri D. Mah reached out to the Stanford Cardinal men’s basketball team.

For two weeks, the players’ athletic performance was assessed after getting their normal amount of sleep. They were fitted with motion-sensing wristbands to determine the actual length of their sleep, which averaged in at a mere 6.5 hours per night.

Next, the players were asked to extend their sleep time as much as possible for five to seven weeks. The players increased their average sleep time by about two hours, to 8.5 hours nightly. By the end of this test, players had improved their free throws by more than 11 percent, and their three-point shots by nearly 14 percent. Sprint drill speeds also improved for every single player on the team. As noted by The Atlantic:

“A 13-percent performance enhancement is the sort of gain that one associates with drugs or years of training — not simply making sure to get tons of sleep. Mah’s research strongly suggests that most athletes would perform much better with more sleep…”

Sleep Coaching in the Big Leagues

A 2015 article in The Guardian23 discusses the impact sleep coach Nick Littlehales, a former golf pro and marketer of bedding, has had on the Manchester United Football Club:

“Littehales scored early points with the manager for his success working with United defender Gary Pallister, whose debilitating back injuries eased once Littlehales discovered the player was sleeping on a mattress that hampered his injury treatment …

Sixteen years later he is a leading figure in the field, having assessed and reconfigured the bedrooms of a legion of international sporting stars as well as working with Chelsea, Real Madrid, England’s national side and a host of Olympians …

Littlehales makes sure sportspeople get the right hotel rooms on the right floor, the right air conditioning and temperature control, plus appropriate lighting and beds … Other important factors are the potential for total blackout from the sun and temperature control …

But the bedding is crucial. ‘If they don’t tick the boxes I’m bringing my own or we’ll try another hotel,’ he says … He says everyone has different physical and mental recovery times but that for elite athletes, five 90-minute sleep cycles a day is optimal … Training schedules are now often tailored around that need and many club training facilities now equipped with sleeping pods…”

Whether you’re a professional athlete or not, sleep is an important yet all too often overlooked factor in health and well-being. If you’re still skimping, thinking you’ve managed to get by OK so far, I urge you to reconsider and give sleep the attention it deserves. You can do everything else right, but if you’re not sleeping enough, or not sleeping well, many of the benefits of your healthy lifestyle will be lost.

from Articles http://articles.mercola.com/sites/articles/archive/2018/11/29/military-method-for-falling-asleep.aspx source https://niapurenaturecom.tumblr.com/post/180610952021

Military Method for Falling Asleep in Two Minutes

An estimated 70 million American adults have a sleep disorder, the most common of which is insomnia1 — the inability to fall asleep, or waking up one or more times during the night. If you’re in this category, despair not, because the list of strategies to improve your sleep is long.

While most sleep problems are tied to lifestyle choices such as spending too much time indoors during daylight hours, and/or excessive use of technology and chronic exposure to electromagnetic fields (EMFs), which will require you to make (perhaps significant) changes to your lifestyle, a number of tips and tricks can be useful in the short term.

A method developed by the U.S. military, revealed in the 1981 book, “Relax and Win: Championship Performance,” claims to have a 96 percent success rate after six weeks of consistent implementation.

Military Method Preps Your Body for Sleep

The method centers around preparing your mind and body for sleep by deeply relaxing for about two minutes. The following summary of the process was recently published in the Evening Standard:2

1. Relax your whole face, including your tongue, jaw and the muscles around your eyes

2. Drop your shoulders and relax your arms

3. Relax your chest as you breathe out

4. Relax your legs, from your thighs to your feet

5. Relax and clear your mind, then picture yourself in one of the following scenarios:

a. You’re lying in a canoe on a calm lake with nothing but blue sky above you

b. You’re snuggled in a black velvet hammock in a pitch-black room

c. Simply repeat “Don’t think, don’t think, don’t think” for 10 seconds

21 Additional Strategies to Help You Fall Asleep Faster

I’ve written numerous articles over the years, detailing all sorts of tips and tricks to help you fall asleep faster and improve the quality of your sleep. For an extensive listing of suggestions, see “Sleep — Why You Need It and 50 Ways to Improve It.”

Medical News Today also recently published a list of “21 Ways to Fall Asleep Naturally,” which included the following:3

1. Create a consistent sleeping pattern by going to bed and getting up at the same time throughout the week, including on weekends

2. Make sure your bedroom is as dark as possible. If you don’t have blackout shades, use an eye mask

3. Avoid taking naps during the day or too close to bedtime

4. Exercise regularly

5. Minimize cellphone use and use of other blue light-emitting devices

6. Read a book to relax before bed

7. Avoid caffeine and other stimulants at least four hours before bed

8. Meditate or practice mindfulness on a daily basis

9. “Count sheep” by slowly counting downward from 100 to zero

10. Avoid eating at least three hours before bedtime

11. Lower the temperature in your bedroom; an ideal temperature for sleeping is around 65 degrees F.

12. Use aromatherapy; lavender is relaxing and may help induce sleep

13. Find your most comfortable sleeping position. While the article suggests side sleeping, I would suggest you try sleeping in a neutral position — on your back with a pillow supporting your neck, not your head. For more information, see Dr. Peter Martone’s article on “The Best Position for Sleep”

14. Listen to relaxing music before bed

15. Don’t wait to use the bathroom; while it may seem distracting to get out of bed to pee, trying to hold it will simply disrupt your sleep later

16. Take a hot shower or bath before bed

17. Avoid e-books, as the blue light from the screen will impede melatonin release

18. Try a melatonin supplement. Another, perhaps even more effective alternative is 5-HTP, which is a precursor to both serotonin and melatonin. I believe this is a superior approach to using melatonin. In one study, an amino acid preparation containing both GABA (a calming neurotransmitter) and 5-HTP reduced time to fall asleep, increased the duration of sleep and improved sleep quality4

19. Invest in a comfortable mattress. To this, I would add the suggestion to look for a chemical-free mattress to avoid exposure to flame retardant chemicals

20. Minimize noise; use ear plugs if environmental noise is unavoidable

21. Avoid alcohol

Avoid Nighttime EMF to Improve Sleep Quality

While avoiding cellphones and other devices with electronic screens (including e-readers) is important to protect your melatonin production, another factor that can have a significant impact on your sleep quality is EMFs emitted from your home wiring.

There’s actually evidence showing EMF exposure reduces melatonin production5 just like blue light from cellphones, tablets and computers do, making it particularly important to eliminate EMFs in your bedroom.

EMF exposure also triggers neuronal changes that affect memory and your ability to learn,6 and harms your body’s mitochondria by producing excessive oxidative damage, so “marinating” in EMFs all night, every night, can cause or contribute to virtually any chronic ailment, including premature aging.

One of the easiest ways to avoid or radically limit your nighttime electric field exposure from the wiring in your room is to pull the circuit breaker to your bedroom before going to bed. Alternatively, have an electrician install a remote breaker for convenience, which is what I’ve done.

This will virtually eliminate electric fields in your bedroom, unless you have adjacent rooms with wiring in them, in which case you will need to measure the electric fields with a meter after you shut off the power to see if it goes into the lowest range. Another really important step is to turn off your Wi-Fi at night. Ideally, hard wire your home so you have no Wi-Fi 24/7 in your home.

Lack of Sleep Raises Your Risk for Heart Disease and More

A review of hundreds of sleep studies concluded that, as a general rule, most adults need somewhere between seven and nine hours — or right around eight hours — of sleep per night to maintain good health.

Regularly getting less than seven hours per night has been scientifically linked to a wide array of health problems, ranging from weight gain7 to an increased risk for cancer. Most recently, researchers again confirmed that lack of sleep can over time take a significant toll on your long-term heart health.8,9 As reported by Medical Xpress:10

“Middle-aged men who sleep five hours or less per night have twice the risk of developing a major cardiovascular event during the following two decades than men who sleep seven to eight hours …

Study author Ms. Moa Bengtsson, of the University of Gothenburg, Sweden, said: ‘For people with busy lives, sleeping may feel like a waste of time but our study suggests that short sleep could be linked with future cardiovascular disease.

In our study, the magnitude of increased cardiovascular risk associated with insufficient sleep is similar to that of smoking or having diabetes at age 50.’”

Men who got only five hours or less per night were also more likely to smoke, be inactive and overweight, have high blood pressure and diabetes. Other studies have shown insufficient sleep and/or poor quality sleep can increase your risk for:

Accidents at work and on the road — Getting less than six hours of sleep leaves you cognitively impaired. In 2013, drowsy drivers caused 72,000 car accidents in which 800 Americans were killed and 44,000 were injured.11

Even a single night of sleeping only four to six hours can impact your ability to think clearly the next day.

Diabetes — One 2015 study12 linked "excessive daytime sleepiness" with a 56 percent increased risk for Type 2 diabetes.

Depression — More than half of people diagnosed with depression also struggle with insomnia. While it was long thought that insomnia was a symptom of depression, it now seems that insomnia may precede depression in some cases.13

Your amygdala, one of your brain’s centerpiece regions for generating strong emotional reactions, including negative ones, becomes about 60 percent more reactive than usual when you’ve slept poorly or insufficiently, resulting in increased emotional intensity and volatility.

Impaired memory formation and increased risk of memory loss14 — Sleep is essential not just for cementing events into long-term memory, but also for making sense of your life. During sleep, your brain pulls together and extracts meaning, while discarding unimportant details. In fact, sleep increases your ability to gain insights that would otherwise remain elusive by about 250 percent.

So, during sleep, part of your brain is busy stabilizing, enhancing and integrating new memories. It’s also extracting rules, and the “gist” of what’s happening in your life. Reduced productivity at work and poor grades in school are other associated side effects of insufficient sleep. Creativity is also diminished.

Impaired sexual function — In one study,15 women with insomnia who were getting less than the recommended eight hours were found to be less sexually active after menopause. They also reported less sexual satisfaction overall.

Increased risk of pain and pain-related conditions such as fibromyalgia — In one study, poor or insufficient sleep was the strongest predictor for pain in adults over 50.16

Chronic diseases — Sleep deprivation decreases your immune function,17 which can have a snowball effect, raising your risk for cardiovascular disease,18,19 Alzheimer’s20 and cancer, just to name a few.

In the case of cancer, another critical mechanism involved is disrupted melatonin production. Melatonin is a hormone with antioxidant and anticancer activity.

It both inhibits the proliferation of cancer cells and triggers cancer cell apoptosis (self-destruction). Melatonin also interferes with the new blood supply tumors require for their rapid growth (angiogenesis). A number of studies have shown that night shift workers are at heightened risk of cancer for this reason.

Increased risk of dying from any cause — Compared to people without insomnia, the adjusted hazard ratio for all-cause mortality among those with chronic insomnia is 300 percent higher.21

Sleep and Athletic Performance

While being a sleep coach may sound like a strange career, indeed, they do exist, and are slowly starting to break their way into the world of professional sports. This makes sense, considering the impact sleep can have on your athletic performance, and the fact that many professional athletes travel and have to deal with jet lag to boot. As previously noted by The Atlantic:22

“Without proper sleep, whether it’s a short-term or long-term deficit, there are substantial effects on mood, mental and cognitive skills, and motor abilities. When it comes to recovery from hard physical efforts, there’s simply no better treatment than sleep, and a lot of it.”

The largest performance drop-offs can be seen among endurance athletes, and sports requiring quick reaction times and reflexes. To determine whether an athlete might gain a competitive edge simply by sleeping more, Stanford researcher Cheri D. Mah reached out to the Stanford Cardinal men’s basketball team.

For two weeks, the players’ athletic performance was assessed after getting their normal amount of sleep. They were fitted with motion-sensing wristbands to determine the actual length of their sleep, which averaged in at a mere 6.5 hours per night.

Next, the players were asked to extend their sleep time as much as possible for five to seven weeks. The players increased their average sleep time by about two hours, to 8.5 hours nightly. By the end of this test, players had improved their free throws by more than 11 percent, and their three-point shots by nearly 14 percent. Sprint drill speeds also improved for every single player on the team. As noted by The Atlantic:

“A 13-percent performance enhancement is the sort of gain that one associates with drugs or years of training — not simply making sure to get tons of sleep. Mah’s research strongly suggests that most athletes would perform much better with more sleep...”

Sleep Coaching in the Big Leagues

A 2015 article in The Guardian23 discusses the impact sleep coach Nick Littlehales, a former golf pro and marketer of bedding, has had on the Manchester United Football Club:

“Littehales scored early points with the manager for his success working with United defender Gary Pallister, whose debilitating back injuries eased once Littlehales discovered the player was sleeping on a mattress that hampered his injury treatment …

Sixteen years later he is a leading figure in the field, having assessed and reconfigured the bedrooms of a legion of international sporting stars as well as working with Chelsea, Real Madrid, England’s national side and a host of Olympians …

Littlehales makes sure sportspeople get the right hotel rooms on the right floor, the right air conditioning and temperature control, plus appropriate lighting and beds … Other important factors are the potential for total blackout from the sun and temperature control …

But the bedding is crucial. ‘If they don’t tick the boxes I’m bringing my own or we’ll try another hotel,’ he says … He says everyone has different physical and mental recovery times but that for elite athletes, five 90-minute sleep cycles a day is optimal … Training schedules are now often tailored around that need and many club training facilities now equipped with sleeping pods…”

Whether you’re a professional athlete or not, sleep is an important yet all too often overlooked factor in health and well-being. If you’re still skimping, thinking you’ve managed to get by OK so far, I urge you to reconsider and give sleep the attention it deserves. You can do everything else right, but if you’re not sleeping enough, or not sleeping well, many of the benefits of your healthy lifestyle will be lost.

from http://articles.mercola.com/sites/articles/archive/2018/11/29/military-method-for-falling-asleep.aspx

source http://niapurenaturecom.weebly.com/blog/military-method-for-falling-asleep-in-two-minutes

Military Method for Falling Asleep in Two Minutes

An estimated 70 million American adults have a sleep disorder, the most common of which is insomnia1 — the inability to fall asleep, or waking up one or more times during the night. If you’re in this category, despair not, because the list of strategies to improve your sleep is long.

While most sleep problems are tied to lifestyle choices such as spending too much time indoors during daylight hours, and/or excessive use of technology and chronic exposure to electromagnetic fields (EMFs), which will require you to make (perhaps significant) changes to your lifestyle, a number of tips and tricks can be useful in the short term.

A method developed by the U.S. military, revealed in the 1981 book, “Relax and Win: Championship Performance,” claims to have a 96 percent success rate after six weeks of consistent implementation.

Military Method Preps Your Body for Sleep

The method centers around preparing your mind and body for sleep by deeply relaxing for about two minutes. The following summary of the process was recently published in the Evening Standard:2

1. Relax your whole face, including your tongue, jaw and the muscles around your eyes

2. Drop your shoulders and relax your arms

3. Relax your chest as you breathe out

4. Relax your legs, from your thighs to your feet

5. Relax and clear your mind, then picture yourself in one of the following scenarios:

a. You’re lying in a canoe on a calm lake with nothing but blue sky above you

b. You’re snuggled in a black velvet hammock in a pitch-black room

c. Simply repeat “Don’t think, don’t think, don’t think” for 10 seconds

21 Additional Strategies to Help You Fall Asleep Faster

I’ve written numerous articles over the years, detailing all sorts of tips and tricks to help you fall asleep faster and improve the quality of your sleep. For an extensive listing of suggestions, see “Sleep — Why You Need It and 50 Ways to Improve It.”

Medical News Today also recently published a list of “21 Ways to Fall Asleep Naturally,” which included the following:3

1. Create a consistent sleeping pattern by going to bed and getting up at the same time throughout the week, including on weekends

2. Make sure your bedroom is as dark as possible. If you don’t have blackout shades, use an eye mask

3. Avoid taking naps during the day or too close to bedtime

4. Exercise regularly

5. Minimize cellphone use and use of other blue light-emitting devices

6. Read a book to relax before bed

7. Avoid caffeine and other stimulants at least four hours before bed

8. Meditate or practice mindfulness on a daily basis

9. “Count sheep” by slowly counting downward from 100 to zero

10. Avoid eating at least three hours before bedtime

11. Lower the temperature in your bedroom; an ideal temperature for sleeping is around 65 degrees F.

12. Use aromatherapy; lavender is relaxing and may help induce sleep

13. Find your most comfortable sleeping position. While the article suggests side sleeping, I would suggest you try sleeping in a neutral position — on your back with a pillow supporting your neck, not your head. For more information, see Dr. Peter Martone’s article on “The Best Position for Sleep”

14. Listen to relaxing music before bed

15. Don’t wait to use the bathroom; while it may seem distracting to get out of bed to pee, trying to hold it will simply disrupt your sleep later

16. Take a hot shower or bath before bed

17. Avoid e-books, as the blue light from the screen will impede melatonin release

18. Try a melatonin supplement. Another, perhaps even more effective alternative is 5-HTP, which is a precursor to both serotonin and melatonin. I believe this is a superior approach to using melatonin. In one study, an amino acid preparation containing both GABA (a calming neurotransmitter) and 5-HTP reduced time to fall asleep, increased the duration of sleep and improved sleep quality4

19. Invest in a comfortable mattress. To this, I would add the suggestion to look for a chemical-free mattress to avoid exposure to flame retardant chemicals

20. Minimize noise; use ear plugs if environmental noise is unavoidable

21. Avoid alcohol

Avoid Nighttime EMF to Improve Sleep Quality

While avoiding cellphones and other devices with electronic screens (including e-readers) is important to protect your melatonin production, another factor that can have a significant impact on your sleep quality is EMFs emitted from your home wiring.

There’s actually evidence showing EMF exposure reduces melatonin production5 just like blue light from cellphones, tablets and computers do, making it particularly important to eliminate EMFs in your bedroom.

EMF exposure also triggers neuronal changes that affect memory and your ability to learn,6 and harms your body’s mitochondria by producing excessive oxidative damage, so “marinating” in EMFs all night, every night, can cause or contribute to virtually any chronic ailment, including premature aging.

One of the easiest ways to avoid or radically limit your nighttime electric field exposure from the wiring in your room is to pull the circuit breaker to your bedroom before going to bed. Alternatively, have an electrician install a remote breaker for convenience, which is what I’ve done.

This will virtually eliminate electric fields in your bedroom, unless you have adjacent rooms with wiring in them, in which case you will need to measure the electric fields with a meter after you shut off the power to see if it goes into the lowest range. Another really important step is to turn off your Wi-Fi at night. Ideally, hard wire your home so you have no Wi-Fi 24/7 in your home.

Lack of Sleep Raises Your Risk for Heart Disease and More

A review of hundreds of sleep studies concluded that, as a general rule, most adults need somewhere between seven and nine hours — or right around eight hours — of sleep per night to maintain good health.

Regularly getting less than seven hours per night has been scientifically linked to a wide array of health problems, ranging from weight gain7 to an increased risk for cancer. Most recently, researchers again confirmed that lack of sleep can over time take a significant toll on your long-term heart health.8,9 As reported by Medical Xpress:10

“Middle-aged men who sleep five hours or less per night have twice the risk of developing a major cardiovascular event during the following two decades than men who sleep seven to eight hours …

Study author Ms. Moa Bengtsson, of the University of Gothenburg, Sweden, said: ‘For people with busy lives, sleeping may feel like a waste of time but our study suggests that short sleep could be linked with future cardiovascular disease.

In our study, the magnitude of increased cardiovascular risk associated with insufficient sleep is similar to that of smoking or having diabetes at age 50.’”

Men who got only five hours or less per night were also more likely to smoke, be inactive and overweight, have high blood pressure and diabetes. Other studies have shown insufficient sleep and/or poor quality sleep can increase your risk for:

Accidents at work and on the road — Getting less than six hours of sleep leaves you cognitively impaired. In 2013, drowsy drivers caused 72,000 car accidents in which 800 Americans were killed and 44,000 were injured.11

Even a single night of sleeping only four to six hours can impact your ability to think clearly the next day.

Diabetes — One 2015 study12 linked "excessive daytime sleepiness" with a 56 percent increased risk for Type 2 diabetes.

Depression — More than half of people diagnosed with depression also struggle with insomnia. While it was long thought that insomnia was a symptom of depression, it now seems that insomnia may precede depression in some cases.13

Your amygdala, one of your brain’s centerpiece regions for generating strong emotional reactions, including negative ones, becomes about 60 percent more reactive than usual when you’ve slept poorly or insufficiently, resulting in increased emotional intensity and volatility.

Impaired memory formation and increased risk of memory loss14 — Sleep is essential not just for cementing events into long-term memory, but also for making sense of your life. During sleep, your brain pulls together and extracts meaning, while discarding unimportant details. In fact, sleep increases your ability to gain insights that would otherwise remain elusive by about 250 percent.

So, during sleep, part of your brain is busy stabilizing, enhancing and integrating new memories. It’s also extracting rules, and the “gist” of what’s happening in your life. Reduced productivity at work and poor grades in school are other associated side effects of insufficient sleep. Creativity is also diminished.

Impaired sexual function — In one study,15 women with insomnia who were getting less than the recommended eight hours were found to be less sexually active after menopause. They also reported less sexual satisfaction overall.

Increased risk of pain and pain-related conditions such as fibromyalgia — In one study, poor or insufficient sleep was the strongest predictor for pain in adults over 50.16

Chronic diseases — Sleep deprivation decreases your immune function,17 which can have a snowball effect, raising your risk for cardiovascular disease,18,19Alzheimer’s20 and cancer, just to name a few.

In the case of cancer, another critical mechanism involved is disrupted melatonin production. Melatonin is a hormone with antioxidant and anticancer activity.

It both inhibits the proliferation of cancer cells and triggers cancer cell apoptosis (self-destruction). Melatonin also interferes with the new blood supply tumors require for their rapid growth (angiogenesis). A number of studies have shown that night shift workers are at heightened risk of cancer for this reason.

Increased risk of dying from any cause — Compared to people without insomnia, the adjusted hazard ratio for all-cause mortality among those with chronic insomnia is 300 percent higher.21

Sleep and Athletic Performance

While being a sleep coach may sound like a strange career, indeed, they do exist, and are slowly starting to break their way into the world of professional sports. This makes sense, considering the impact sleep can have on your athletic performance, and the fact that many professional athletes travel and have to deal with jet lag to boot. As previously noted by The Atlantic:22

“Without proper sleep, whether it’s a short-term or long-term deficit, there are substantial effects on mood, mental and cognitive skills, and motor abilities. When it comes to recovery from hard physical efforts, there’s simply no better treatment than sleep, and a lot of it.”

The largest performance drop-offs can be seen among endurance athletes, and sports requiring quick reaction times and reflexes. To determine whether an athlete might gain a competitive edge simply by sleeping more, Stanford researcher Cheri D. Mah reached out to the Stanford Cardinal men’s basketball team.

For two weeks, the players’ athletic performance was assessed after getting their normal amount of sleep. They were fitted with motion-sensing wristbands to determine the actual length of their sleep, which averaged in at a mere 6.5 hours per night.

Next, the players were asked to extend their sleep time as much as possible for five to seven weeks. The players increased their average sleep time by about two hours, to 8.5 hours nightly. By the end of this test, players had improved their free throws by more than 11 percent, and their three-point shots by nearly 14 percent. Sprint drill speeds also improved for every single player on the team. As noted by The Atlantic:

“A 13-percent performance enhancement is the sort of gain that one associates with drugs or years of training — not simply making sure to get tons of sleep. Mah’s research strongly suggests that most athletes would perform much better with more sleep...”

Sleep Coaching in the Big Leagues

A 2015 article in The Guardian23 discusses the impact sleep coach Nick Littlehales, a former golf pro and marketer of bedding, has had on the Manchester United Football Club:

“Littehales scored early points with the manager for his success working with United defender Gary Pallister, whose debilitating back injuries eased once Littlehales discovered the player was sleeping on a mattress that hampered his injury treatment …

Sixteen years later he is a leading figure in the field, having assessed and reconfigured the bedrooms of a legion of international sporting stars as well as working with Chelsea, Real Madrid, England’s national side and a host of Olympians …

Littlehales makes sure sportspeople get the right hotel rooms on the right floor, the right air conditioning and temperature control, plus appropriate lighting and beds … Other important factors are the potential for total blackout from the sun and temperature control …

But the bedding is crucial. ‘If they don’t tick the boxes I’m bringing my own or we’ll try another hotel,’ he says … He says everyone has different physical and mental recovery times but that for elite athletes, five 90-minute sleep cycles a day is optimal … Training schedules are now often tailored around that need and many club training facilities now equipped with sleeping pods…”

Whether you’re a professional athlete or not, sleep is an important yet all too often overlooked factor in health and well-being. If you’re still skimping, thinking you’ve managed to get by OK so far, I urge you to reconsider and give sleep the attention it deserves. You can do everything else right, but if you’re not sleeping enough, or not sleeping well, many of the benefits of your healthy lifestyle will be lost.

from HealthyLife via Jake Glover on Inoreader http://articles.mercola.com/sites/articles/archive/2018/11/29/military-method-for-falling-asleep.aspx

Scimera BioScience

Purchasing Natural Supplements and Their Affects on Body

Use of organic supplements has become very common nowadays. People are ready to devote their hard earned cash on supplements. This is only because they believe that natural supplements will offer a whole lot of benefits to health.

It is true that there are plenty of benefits of pure nutritional supplements. All these are dietary additives derived from substances which occur naturally. Herbal supplements are a type of natural supplement. However, all organic supplements aren't created with herbs. Supplements made with minerals, amino acids, vitamins or a blend of all these items may also be regarded as natural supplements.

Most benefits of these nutritional supplements are overlooked by health care professionals. They don't recommend natural supplements. Individuals who wish to utilize natural supplements may actually buy these from a medical shop, pharmacy or website.

Natural supplements are unquestionably safe to use, the majority of these supplements do not stay in the body for a very long time period. You need to follow completely no rules when using these supplements. For example, you do not have to worry about getting overdose of organic chemicals or suffering from any negative side effects.

Another fantastic benefit of using these supplements is that they're easy in your body. These aren't like over-the-counter or prescription medication. Most over-the-counter or prescription medication can change your bodily function and lead to a good quantity of jolt to your system. The natural supplements generally work with your body systems and help them to be more successful. Natural nutritional supplements work towards preventing illness. They do not do much cure illness once these occur. The principal focus is on preventing illness. There are certain natural supplements which may be used for curing illness as well. Once on a natural nutritional supplement diet, you are surely going to like a great wellness.

It would be better to take guidance of a healthcare practitioner when taking natural supplements. Make certain that you consult a homeopathic or psychiatric practitioner. In this manner, you can make sure that you've got the very best strategy for you.

You would be surprised to know that organic supplements are also available for treating back pain and snoring. Snoring is a chronic condition for most people. Snoring can lead to loss of sleep and also reduces growth for many men and women.

Natural supplements may quickly treat snoring. These products are derived from nature. You can find this product in the kind of spray. This spray is made by combining natural substances together. All you require to do is to tip it towards the back of the snorer's threats prior to going to bed each night. This product will act like a lubricant and eases easy flow of air through the throat while sleeping.

When it comes to bodybuilding supplements, the word "organic" may have any one of numerous meanings. Some specialists believe that natural bodybuilding means to shun all forms of bodybuilding supplements, opting for a regimen that includes appropriate diet and workout regimen. But since most athletes believe that some nutritional supplements are a necessity in attaining their desired aims, this guide is directed at educating the reader on what exactly a natural supplement is. Additionally, we offer a newbie's supplementation guide listing some of the highest quality ingredients to look for.

Natural bodybuilding nutritional supplements are produced from chemicals that your body creates naturally. The science of nutritional supplements asserts that these natural ingredients are depleted in the course of daily workouts. You might want to replenish your body's source of natural substances by introducing natural bodybuilding nutritional supplements. It is even more urgent when it comes to supplementing vitamins and minerals that the body uses and needs to have substituted. Other compounds like amino acids may need natural supplement augmentation for the body to support the exercise regimen.

Just The Best Ingredients

Protein is probably among the very best natural supplements to include in your program. Protein consists of amino acids, the building blocks of muscle. Protein can be obtained as a fast-acting whey product, best used after workout to nourish weary muscles. Slow-acting casein is best taken at night, as its task is to work to rebuild muscle as it rests. Creatine and glutamine are also significant elements in reaching your muscle toning goals, giving your muscles strength and energy to power through workouts, which makes them more effective. Eventually glutamine assists from the muscle's healing Process, during the period that your muscles rest and develop.

Why Minerals and Vitamins

Even fitness fans who shun substances agree that those natural bodybuilding supplements which contain essential minerals and vitamins are crucial to good health.

Vitamins A, E and C would be the very best to find at a natural supplement. Since vitamin C may increase the body's testosterone levels naturally, consuming it as a supplement may cause more effective workouts. Vitamin E is an immune system booster, which is vital for athletes who might unwittingly be diluting their immunities by over-working their own bodies. Vitamin A helps with the body's production of glycogen, the body's natural energy fuel. Furthermore, it can aid in protein production to boost muscle development.

I am well aware of thyroid supplements out there, but I am not very certain of one thing, "is there is a natural nutritional supplement to balance my thyroid?" To discover, I did a little research and was a little surprised by a few discoveries about natural thyroid and supplements.

If you are suffering from hypothyroidism or dormant thyroid, you ought to know that the thyroid gland has a crucial function within the body. Found in the neck region, the gland produces hormones that control metabolism, and also the most important of them being thyroxine (T4) and triiodothyronine (T3). This happens when bile absorbed by the thyroid gland from food sources or supplements combines with tyrosine, an amino acid that forms the building block of proteins. The critical factor here is iodine, the lack of that will not make possible the creation of hormones necessary to sustain metabolic processes. This is ordinarily the case with hypothyroidism - there is not sufficient iodine in the body.

Luckily, these days, there is an assortment of options to balance thyroid activities. The question is, "is there a natural supplement to balance my thyroid?" This, I am most interested to find out as I would not need to submit myself to hormonal replacement treatment or perhaps take synthetic drugs or synthetic supplements. A quick search on the internet led me into the recognition that there are various natural nutritional supplements to support the purpose of the thyroidgland.

What is great about these natural supplements is that they feature more thyroid hormones than their synthetic counterparts and this makes them more successful. They are also safer because they contain natural ingredients.

A common ingredient found in natural supplements is L-tyrosine. This is in fact an amino acid which makes up protein, but besides that, L-tyrosine can also be found to modulate emotional pursuits which become unstable when you have hypothyroidism. Natural nutritional supplements are also quite likely to contain lavender extracts, kelp, and black walnut because these are rich in iodine, the component that the body lacks with hypothyroidism. Licorice can't be absent in the list of ingredients, either, because it is a natural exfoliating agent.

Such pieces of information instantly made me want to purchase the nutritional supplements on the internet or head outside the doorway to search for them in our regional health shops, but then I also came to know that I would have to establish first if really I need supplementation in the first location. Apparently, supplementation is not for everybody. I would have to submit myself first to a lab test that would establish the degree of the Thyroid Stimulating Hormone in my body.

If the results demonstrate that I need something to support my thyroid, I'd go for natural supplements, undoubtedly! Now that I know the ingredients which make up a premium quality natural thyroid supplement, I will not have any more trouble locating the right kind of supplement for me.

Here I figured out a listing of natural supplements for weight reduction and for health.

Serotonin helps you quit eating after consuming the recommended amount of food daily. Low serotonin levels stimulate appetite control centers in the brain, resulting in strong cravings for carbs particularly,and leading one to overeating.

In research studies, 5-hydroxytryptophan (also known as 5-HTP) is the immediate precursor to serotonin (5-HT, 5-hydroxytryptamine). Serotonin plays an significant role in regulation of mood, hunger, body temperature, and the secretion of various hormones.

This sort of natural supplementation was shown to promote weight loss by increasing satiety, resulting in fewer calories being consumed at meals,and curbing appetite.

5-HTP is extracted from the seed of the African plant Named Griffonia simplicifolia and it's a natural supplement for weight loss And for different disorders within the physique.

It should just be recommended by a naturopathic physician or other appropriately trained caregivers.

Side effects may include mild nausea.

Medium-Chain Triglycerides

This really is a saturated fat found in grapeseed oil and coconut oil.Medium chain triglycerides (MCT) are all natural nutritional supplements for weight loss and they increase metabolism assisting burning more calories during the day. Unlike the long chain triglycerides (LCT) which are the kind of fat compacted and stored by the body, MCT are rapidly converted and burned as energy. Doctors advocate MCT for the treatment of obesity. They proposes integrating one to two tablespoons per day into the diet, for example, as a component in homemade salad dressings.

MCT should be introduced into the diet slowly to prevent stomach discomfort. A diet low in LCT should be maintained for greatest benefit. Individuals with diabetes, liver or lung disorder, or other health conditions should avoid MCT.

Caffeine (Coffee, tea, cola nut, guarana).

The methylxanthines in caffeinated goods have a thermogenic effect on the human body, which can encourage weight loss.It can be found between the organic supplements for weight loss,but methylxanthines have a negative influence on the overall wellness of the human body,although is natural, particularly when taken in large quantities for extended intervals. They could increase blood pressure, increase heart rate, and cause insomnia or anxiety.

Natural Vitamins and Supplements for weight loss

Natural multi vitamins, Biotin, Vitamin A, B, C, D and E.They are ideal for the alternative healthy manner,which also leads to healthy weight loss when adhering to a low-carb diet.This vitamin supplements can allow you to eat less and stay healthy.

Mineral & Calcium Supplement

Multi Minerals, vitamin C, Cal-Mag, Potassium, Magnesium, Selenium, Chromium, Iron, Silica and Zinc.They will also be good for the general health,which energy pill also contributes to healthy weight loss when adhering to a low-carb diet.This mineral supplements can help you eat less and stay healthy.

Antioxidants and Antioxidant Herbs

Antioxidant herbs and supplements such as Alpha Lipoic Acid, CoQ10, Grape Seed Extract, Pycnogenol and Lutein.Herbal Antioxidants supplements assists your body stay younger and fitter.

Natural Green Supplements

Try nature's green foods supplements for health and weight loss.The modern diet is saturated in processed and hard-to-digest foods that create a high level of acid in the human body, causing disease and illness. Natural herbal green supplements ingredients help neutralize this acid and also pull the blood and tissue balance back to the perfect alkaline body while consuming your system with green food nutrients.

Essential Fatty Acids

A detailed range of Omega Oil Combinations, Essential Fatty Acids, Evening Primrose Oil, Organic Flax Seed Oil and Cod Liver Oil key supplements for alternative health remedies.EFA's are vital for proper health, yet most men and women lack this important nutrient in their diets believing that fat is beneficial for fat loss.Essential fatty acids help with the creation of healthy cell membranes, the proper development and functioning of the mind and nervous system, also for the production of hormone-like substances. These chemicals regulate numerous body functions including reducing blood pressure, cholesterol levels, blood viscosity, vasoconstriction, immune and inflammatory responses.

Amino Acid Supplements

The entire Amino Acid Complex supplies both essential and non-essential amino acids in a highly bioavailabile form. When coupled with a sufficient daily intake of protein, this supplement helps create a balanced mixture of amino acids within the body to encourage wholesome tissue development.

Natural Supplements for Weight Loss

Weight loss supplements such as herbal formulas,are plant extracts to help suppress appetite and sugar cravings while increasing the bodies metabolism to burn unwanted body fat.

There are also weight loss supplements based on the health of the thyroid gland.

An under active thyroid is the end result of underproduction of thyroid hormones.

This may lead to many symptoms that are so common that regrettably that they're often recognized as a function of everyday life. Symptoms include weight gain, headaches, fatigue, loss of appetite, constipation, depression, feel cold while some are hot or a swollen goiter.

Many all-natural nutritional supplements for weight loss such as vitamins,nutritional supplements,healthy ones,are extremely great for sustaining your own weight reduction diet program.

Weight loss supplements like herbal formulations,are plant extracts to help suppress appetite and sugar cravings while increasing your body's metabolism to burn fat faster.

Remember that if you aim to a lengthy term-healthy weight loss your first target is a healthy diet.With health additionally comes weight reduction.

"depression is ALWAYS a PHYSICAL PROBLEM IN THE BRAIN and if you had bad side effects from SSRIs it just means you were on the wrong one" okay how about you eat my entire ass lol

Every single SSRI I've ever tried has either done nothing for me, made me dangerously unstable, or turned me into a literal zombie. Every. Single. Fucking. One. They are not a class of medication that works well for me. Neither are any of the other psychiatric medications I've been put on. Because the vast majority of my specific problems stem from the long-term effects of continuous trauma and poverty, and there isn't yet a chemical that can give me a non-abusive childhood and a thriving wage.

(5-HTP— serotonin's chemical precursor— works much better for me, which leads me to believe that if there is a structural neurochemical thing going on with me, it's that my brain isn't making enough of the good shit in the first place, not that it's sucking it back up too fast. Which kind of makes sense to me as an adaptation of a brain that's been in survival mode since birth, but I'm not a neuroscientist, I'm just some dirtbag with a blog.)

Do I think that SSRIs do that to everyone? No. Emphatically, absolutely not. I know several people including my partner who I love dearly for whom they're life-saving. I can't feel anything on Prozac, but my partner can't feel anything without it. Brains are weird and they work differently from one another and scientific models of neuropsychology aren't nearly as universal as they pretend to be.

People with bad psychiatric experiences need to be listened to and welcomed as part of the greater community of psychiatrically disabled people. We DO NOT need comic sans powerpoints telling us to try different medications and saying shit like "u made the meds sad by spreading misinfo :(". If someone is saying their bad psychiatric experiences are universal, then yeah, absolutely call that shit out. But like, your GOOD experiences aren't any more universal. Informed consent requires both perspectives.

In conclusion maybe don't take medical advice from fucking comic sans powerpoints. I mean, don't take it from me either. I'm just some asshole on the internet, as we've established. But I'm also not out here trying to GIVE medical advice. There's a world of fucking difference between "here's what these drugs do to me every time I try to take them" and "well you just need to keep trying new drugs, sweaty :)"