Plants you need in your bedroom to beat colds, insomnia and anxiety

From wsav.com

Experts say the presence of plants reduces stress, anxiety and absorbs pollutants.  Research from NASA has revealed the top plants for your bedroom.
It’s time to bring more plants indoors.  Scientists say we can reap plenty of health benefits by simply setting them on your bedside table… including better sleep.
So here’s the list…

First, Areca Palm.  Experts say this plant is extremely efficient at “mopping up” pollutants.  The palm is ideal for anyone prone to colds and sinus issues as the plant releases moisture in the air.  Experts say you will breathe better and fall asleep more quickly.

Next, Aloe Vera.  This plant has been named as one of the best plants for air purification by NASA.  It releases oxygen throughout the night.  It also fights benzene ( this is found in detergents and plastics ) and formaldehyde ( found in varnishes and floor finishes ).

Also on the list, Peace Lily.  This is a beautiful plant that cleanses the air and improves it by 60 percent.  It absorbs mould spores through its leaves and circulates them in its roots to use as food.

Finally, Spider Plant.  Well, this plant grows quickly, and it can remove up to 90 percent of the toxins from the air in your bedroom in just 2 DAYS!  The spider plant is especially great for people with dust allergies.

http://wsav.com/2017/11/16/plants-you-need-in-your-bedroom-to-beat-colds-insomnia-and-anxiety/

Follow a Regular Bedtime Routine

From newsmax.com

Each of us has daily habits that are so ingrained, we hardly notice them. We often fail to realize the impact these habits have on our lives and our health.
Nowhere is this more true than with our sleep habits.
To reduce insomnia, fall asleep faster, and get a better quality sleep, the National Sleep Foundation recommends these tips. You may not need to use all of them. Using one or two that apply to your personal situation can make all the difference:
• Go to bed at the same time and get up at the same time seven days a week. Having a consistent sleep schedule helps to regulate your body’s internal clock.
• Start a relaxing bedtime ritual. A relaxing routine before bedtime helps you transition from activity to rest. Turn off the TV and any other electronic devices at least 30 minutes before bedtime. Instead, try meditation, prayer, or reading an inspirational passage in a dim room with just a reading light. Eliminate all lighting from electronics no matter how dim, even the indicator lights on the cable TV box.
Avoid late afternoon naps. If you find you can’t fall asleep at bedtime, eliminating naps may resolve the problem.
• Get more exercise. If your body isn’t ready for sleep at bedtime, it might be telling you that it hasn’t completed its day’s work. Getting more exercise during the day may help your body become ready for sleep at night.
• Re-think your bedroom. Your bedroom should be designed for sleep. This means little or no light and sound. Blackout curtains, sleep masks, earplugs, white noise machines, humidifiers, fans, and similar devices can all help reduce light and mask disturbing sounds. Any night lights or illuminated clocks should be as dim as possible.

• Sleep on a comfortable mattress and pillow. Many people literally toss and turn on their mattress because it is beyond its intended lifespan. Replace mattresses at least every 8 to 10 years and rotate them every 6 months. Choose a pillow that supports your head and neck and is made of hypo-allergenic materials (even if you don’t have allergies).

https://www.newsmax.com/health/erikaschwartzmd/insomnia-sleep-exercise-stimulants/2017/11/10/id/825430/

People who worry about insomnia have more health problems than non-worriers, study finds

From medicalxpress.com

People who worry about poor sleep have more emotional and physical problems during the day than those who do not worry, regardless of how well either sleep, according to research conducted at The University of Alabama.
In a review of more than a dozen sleep studies going back more than 20 years, Dr. Kenneth Lichstein, UA professor of psychology, defines something he calls insomnia identity, a person's conviction of having poor sleep. This belief is more indicative of poor health outcomes than poor sleep, he finds.
"We can independently assess people's view of their sleep and their sleep. Insomnia identity is a more potent predictor of daytime impairment than poor sleep," said Lichstein, who has researched sleep for more than 30 years.
The findings were published in October in the journal Behaviour Research and Therapy.

Insomnia is understood as a sleep disorder marked by regular, extended periods of being awake during normal sleep times that increases risk for conditions such as depression, anxiety, hypertension, fatigue and suicidal thoughts.
However, Lichstein's review of sleep studies shows insomnia is also a psychological disorder as those who reported sleep problems, even if they slept well, had insomnia's effects. In fact, people with poor sleep who are not worried about it , called non-complaining poor sleepers, reported healthier outcomes than those with insomnia identity, according to the paper.
"We thought that poor sleep and insomnia are linked, but now we know this is a soft link," he said. "There are clearly people with poor sleep who are relaxed about it, letting it roll off their back, and they are at low risk for impaired functioning. Insomnia identity drives the daytime dysfunction, not the sleep."
About a third of people who complain of insomnia sleep well, according to the research. Lichstein said insomnia identity comes from anxiety about not getting what the person believes to be perfect sleep such as taking longer to fall asleep or awaking briefly during sleep, even if these are minor problems that, overall, do not constitute actual sleep deprivation.
"Insomnia identity drives worry, and worry is the fuel of stress," Lichstein said. "That stress has physical effects on our life."
In his paper, Lichstein lays out direction for more research on this topic, and he suggests treatments such as cognitive behavioral therapy, meditation, or conversations about sleep perceptions with those who have an insomnia identity.
"This proposes a new way of looking at insomnia," he said. "These findings have been out there, but have never been organized and their implications have not previously been clearly focused on. It's helpful to re-conceptualize our view of insomnia in such a way that focuses on the critical clinical aspects of the disorder."

https://medicalxpress.com/news/2017-11-people-insomnia-health-problems-non-worriers.html                                                              

Tart cherry juice may help adults with insomnia, study finds

From fooddive.com

A pilot study found that drinking tart cherry juice in the morning and evening for two weeks extended sleep times for men and women older than 50 who suffer from insomnia by 84 minutes, according to a release from the Cherry Marketing Institute.

Participants were first screened for sleep problems and then given about eight ounces of Montmorency tart cherry juice. Montmorency cherry juice contains the flavonoid phytonutrient procyanidin. A placebo group followed the same schedule and consumed a drink designed to look and taste like cherry juice but without the procyanidin. The cherry juice significantly outperformed the placebo. 

"Insomnia is quite common among older adults and it can lead to a range of health issues if left untreated," lead researcher Jack Losso Ph.D., a professor in the School of Nutrition and Food Sciences at Louisiana State University Agricultural Centre in Baton Rouge, said in the release. "However, many people are hesitant to resort to medications to help them sleep. That's why natural sleep remedies are increasingly of interest and in demand."

Tart cherries are lauded for their antioxidant and anti-inflammatory properties. According to Bonnie Taub-Dix, a registered dietitian nutritionist, they play a painkilling role and can help with post-exercise muscle recovery. And, as this study reflects, cherries are also rich in melatonin, which can help improve sleep duration and quality.
Montmorency tart cherries are the most common variety of tart cherries grown in the U.S. and are available year-round in dried, frozen, canned, juice and concentrated forms. Marketing typically focuses on the tart cherry's antioxidant properties rather than its role as a sleep aid. This makes sense, as antioxidant-based value adds are top of mind for today's health-conscious consumers, especially younger ones. But the promise of sleep is also sure to lure consumers of all ages — if they're not wary of juice's high sugar content, that is.
Tart cherry products on the market today are nearly all juices or sweetened cocktail varieties, the type of products that many shoppers are rejecting because of concerns over sugar levels. The $19.8 billion juice market is expected to decline 7% between 2016 and 2021, a dip that Mintel attributes to this consumer fear. It's possible, however, that a dynamic marketing campaign focused on cherry juice as a sleep aid could capture consumer attention, especially from those suffering from insomnia. It would also be wise to advertise to older demographics, who may not be as dismissive of juice as younger consumers. 

This study's findings also point to opportunities for food and beverage manufacturers to add tart cherries as an ingredient to existing products like yogurt to gain a health halo. But food and beverage manufacturers need to be careful about asserting health-related benefits of their products without sufficient science to back it up. The Food and Drug Administration warned the industry back in 2005 about making "unproven claims" online or through labelling claiming products treat or prevent cancer, heart disease and arthritis. Such claims, FDA pointed out, could violate the federal Food, Drug and Cosmetic Act.
And while the promise of sleep is not as bold a claim as cancer prevention, manufacturers should still be careful that their claims reflect the ingredient's properties. It will be interesting to see if cherry juice makers begin leveraging this study's findings and if the prospect of some extra sleep will overcome consumer qualms about juice. 

https://www.fooddive.com/news/tart-cherry-juice-may-help-adults-with-insomnia-study-finds/508389/