Shoppers praise 'amazing' lavender body spray for curing insomnia or anxiety

From liverpoolecho.co.uk

 "The smell lasts for days and I am so happy I have found something natural that helps with sleep. . ."

Anyone who has ever struggled with insomnia will know just how much it can have a huge impact on your daily life.
It has been known to make people irritable and sufferers often find it hard to focus on even the most routine tasks.

AdChoices

ADVERTISING

Ads by Teads

Fortunately many shoppers believe they've found the answer in the form of cosmetic giant Lush's Twlight Spray.

         Lush's 'Twlight' sleep spray which promises to give you a good night's sleep (Image: Lush)

The spray is intended to have a relaxing effect on the user, and could help them drift off to sleep.
But the product's sweet scent makes it perfect for every day use too.
The spray costs £20 for a 200ml bottle.

Recent reviews of the spray claims it has helped those suffering from anxiety and insomnia.
One review says: "I love the twilight range after receiving a gift box to help with my anxiety and insomnia.
"And it’s become a staple to my sleep routine. This spray smells absolutely divine and lasts all day!!
"I not only use it at night I wear it as my perfume especially on days where I feel extremely anxious or manic as the sent calms and relaxes me. Such a great product."

Another reads: "This body spray is amazing, but I don’t use on my body I use it on my bed sheets and pillows to slip into my bed inhaling the incredible fragrance means I know I will have a good nights sleep.
"All my bedding is white and this spray does not stain, it’s amazing, I use it a humidifier as well so the whole house can smell dreamy."

And a third says: "I was having trouble sleeping and was recommended this spray by one of the girls in the shop.
"Oh my god so worth £20 it literally puts you straight to sleep.
"The smell lasts for days and I am so happy I have found something natural that helps with sleep. Please don’t ever stop making this lol."

https://www.liverpoolecho.co.uk/whats-on/shopping/body-spray-shoppers-claim-amazing-17646688?_ga=2.261253773.140502674.1580403086-410650882.1562867957

Eat These Foods to Help You Get a Better Night’s Rest

From youbeauty.com

We all have those days where we just spend the entire daydreaming about your bed. Bedtime can’t come sooner, and when the time finally comes, you feel like you’re going to fall asleep the minute your head touches your pillow. But as soon as you go to close your eyes, you can’t fall asleep.

Insomnia happens to all of us, even on those days when all we want to do is go to sleep. There are tons of ways to treat insomnia, from melatonin pills to bedtime music. But you also can treat insomnia with food, so be sure to eat these foods the next time you want to guarantee you get a good night’s sleep:

Dark Chocolate

A late-night snack that will satisfy your sweet tooth and help you fall asleep? Say no more. Dark chocolate is full of magnesium, which is excellent for helping you catch those z’s.

Brown Rice
Swap out your pasta for brown rice on those days you have a late dinner and still want to get to bed early. Brown rice shares similar properties to melatonin, rich in tryptophan, which is an amino acid that can help you get sleepy.

Almonds
Almonds are surprisingly full of melatonin and a great source of magnesium. Magnesium can help fight inflammation and reduce stress levels of cortisol, which can lead to restless nights.

Chamomile Tea
In addition to being anti-inflammatory, drinking a cup of warm chamomile tea is a great way to ensure you’ll get a good night’s rest. Chamomile has also been found to reduce anxiety and depression and improve your skin overall.

Spinach
Spinach can be enjoyed in a myriad of ways, from blended into a green smoothie to wilted in a pasta. Regardless of the way you choose to enjoy spinach, it’s a great food source to help you fall asleep. Spinach is high in magnesium and tryptophan, both of which can help you get to sleep no problem.

https://www.youbeauty.com/nutrition/eat-these-foods-to-help-you-get-a-better-nights-rest/

Warm Showers Can Cure Insomnia, Proves New Research

From menshealth.com/uk

Struggling to sleep? You'll want to read this

Sleep is the trending area of health research, and for good reason. According to a recent survey, only 17 per cent of UK adults catch the recommended eight hours per night, with more than half only managing six hours, or fewer.

Aside from millions of pairs of bleary eyes, the potential consequences of this are dire. Insufficient sleep increases your risk of obesity, diabetes and even alcohol abuse. Perhaps the most eye-opening statistic, however, is that it can raise your odds of an early death by 12%.

Fortunately, scientists in the US have found that adding a hot shower to your bedtime routine can put you on the fast track to the Land of Nod. That it’s a comforting end to cold, winter nights is a bonus – as is the fact that your sheets won’t serve as the final resting place for the grime of your rush-hour commute.

In a study, taking a warm shower 90 minutes before bed helped test subjects to nod off 50% faster and increased their total sleep by 15 minutes. Hot water dilates your blood vessels, improving your skin’s ability to lose excess heat. This helps your body to reduce its core temperature, a process that is essential to falling asleep easily.

Compound this effect with a savvy choice of shower gel. Use a product infused with citrus — like Baylis and Harding's Citrus Lime and Mint shower gel — and it can reduce your blood pressure and sink your cortisol levels, making dropping off even easier. Consider this your clean bill of health.

https://www.menshealth.com/uk/health/a30651847/insomnia-showers-sleeping/

Late-Night Carbs Cause Insomnia

From newsmax.com

Actress Blake Lively, who is the mother of three kids under the age of 5, says she'll sleep when she's dead.

While we sympathize with the gruelling routine that motherhood demands, we hope she's finding a way to get more rest. Her health, longevity, and happiness depend on it.

But we have a theory about what — besides her active trio — may be contributing to Blake’s sleeplessness. It turns out that she's a big fan of having a sweet treat before bedtime.

A new study in the American Journal of Clinical Nutrition reveals that eating carbs before bedtime contributes to insomnia.

The researchers found that the worst culprits are refined carbs with a high glycaemic index. That includes ice cream, soda, cookies, chips, and candy.

Such foods make your blood sugar spike, causing insulin to be secreted. Then your blood sugar drops quickly, stimulating the release of energizing hormones like cortisol and adrenaline.

Then guess what? You're awake.

Because 30% of Americans contend with insomnia, and the U.S. is an avid snacking nation — 62% of people snack throughout the day, and almost 50% have four or more snacks daily — we're betting late-night noshing is keeping a lot of folks awake.

If you need a bite of something before bed, try a slice of an apple or a pear (not a whole one) with a teaspoon of peanut butter on it. That touch of complex carbs with protein should keep the snack from keeping you up.

And you’ll feel a lot more Lively in the morning if you lay off the bedtime sweets.

https://www.newsmax.com/health/dr-oz/insomnia-carbohydrates-insulin-dr-oz/2020/01/23/id/951011/

Ways your mattress is ruining your health

From centralrecorder.com

Do you wake up with a sore body feeling fatigue even when you have had more than 7 hours of sleep, regular exercise and healthy meals? Check out ways in which your mattress may be ruining your health. 

A good night of sleep is critical for everyone regardless of age. The quality of sleep you get will depend on multiple external and internal factors. One of the many factors that affect the way you sleep is your immediate sleeping environment. While many people know that the quality of the mattress can affect the quality and quantity of sleep, most will ignore this and end up dealing with the issue anyway.

An old mattress can damage more than just your sleep. It could affect your weight, allergies, pain and more. 
The following are ways in which your mattress affects the quality of sleep you get.  

They can increase your stress levels and depression 
Stress is a symptom of many medical, physical and mental issues. Old mattresses can increase your stress levels drastically which is not so good for your health. Old mattresses have dents, bumps and uncomfortable level of stiffness that could lead to sore muscles, back pain and other issues that affect your daily functionality. Poor sleep can affect your mental state greatly. Insomnia and other sleep related disorders can lead to depression which leads to more stress in the vicious and never-ending cycle. 

They can trigger some allergies
Old or worn-out mattresses can harbour mites and bedbugs. These insects are known to feed on your dead cells the body sheds while you are on your bed.  Most people are allergic to debugs and mites. Having these parasites is not only irritating to the skin, literally, but could also lead to sleep related issues like insomnia, stress and more. 

Dust mites and bedbugs can cause major skin issues like eczema plus respiratory issues like sore throat and damage to the lungs. The irritation to your throat can lead to lack of sleep which will affect your productivity during the day. Getting sleep covers that are allergy proof could help you reduce the outbreaks but that is just a temporary solution to the issue. 

Lead to chronic back pain 
Aged mattresses have a high chance of causing chronic back pain, soreness and other physical issues. Your mattress can lead to back pain which in turn prevents you from getting a good night sleep. The quality of the mattress when you first buy it is really important. Good quality mattresses may be a little pricier but they last longer and keep your spine straight for longer when you sleep. Poor quality mattresses will bulge in faster and therefore will not provide you with the support you need to keep your spine and back straight during sleep. 

Promote sleep apnea and snoring 

Old mattresses do not provide you with the back support you need during sleep. They cause relaxed back muscles which could lead to a closed or tight airway and in turn make it difficult for you to breathe while you are sleeping. 

Can lead to weight increase and obesity 
While the effect is not direct, poor quality and old mattresses can lead to uncontrolled weight gain and obesity. Weight gain problems are directly related to faulty eating patterns, which can happen allot when you are sleeping on an old, uncomfortable mattress. Think of it like this, the old mattress will keep you from sleeping at night and this increases the chances of watching late night TV and binge eating. Increase in weight can lead to more sleep issue and the cycle of lack of sleep and weight gain continues. 

Bad quality sleep can impair alertness and creativity 
When you have poor quality sleep over a long period of time, you find yourself less aware of your surroundings and this can be potentially dangerous. Bad mattresses can lead to poor quality sleep and this can leave your feeling cloudy and lightheaded throughout the day. It takes away multitasking and cognitive abilities making you lazy and uncomfortable. 
When you are not getting enough sleep, thinking outside the box becomes very difficult. Situations that need creative solutions and original thoughts become more difficult to handle. 

Fixes – here is what you can do to improve the quality of sleep 
You do not have to purchase a new mattress, especially if you spent hundreds of dollars on one just recently. There are several things you could do to make your sleep more comfortable at an affordable price. 

Mattress toppers- they work wonders in changing up the quality of sleep you get. Mattress toppers will help you with heat regulation, support issues and other sleep related issues. 

Mattress covers- covers are great for people suffering from allergies from their mattresses. There are mattress covers that are waterproof and will not let anything through them they create a conducive environment for people with dust and bug allergies. 

If your mattress has some form of infestation then it is time to give it up and purchase a new one for better sleep. 

New pillows – pillows can be used to increase the level of support on the bed. Placing the pillow behind your back will keep you from turning over and placing one under your back will lift up the dip formed on an old mattress and make it more comfortable for you. 

Sleeping in a cooler room with less light, sound and no distraction can help you sleep better at night but may not have major effects when the main problem is your mattress. Changing the sleeping environment may not necessarily fight the affects you get from sleeping from a bad mattress.

Sometimes, you just need to purchase a new mattress for quality sleep. Check out mattress depot for high quality mattress that will help improve the quality and quantity of sleep you get. 

Final word 

Poor quality sleep is not good for your health. A bad mattress is a major culprit when it comes to low quality sleeps and could heath to other major health issues. Good sleep is important for both mental and physical health which is why you should not think twice when it comes to replacing the mattress.  The cost of purchasing a new mattress is worthwhile because it guarantees healthier life. 

https://centralrecorder.com/ways-your-mattress-is-ruining-your-health/

5 Harmless Habits that Lead to Sleepless Nights

From vivaglammagazine.com

Getting enough sleep is essential for a strong and healthy body. However, sleep deprivation is a typical problem nowadays due to various factors like our habits. Oftentimes, our daily practices may seem harmless, but some of them can affect our ability to fall and stay asleep in a negative way. To give you a better view, here are the common habits that cause insomnia.

1. Drinking Too Many Fluids

Most of us drink coffee to energize our bodies throughout the day. While this habit is beneficial in the morning, sipping caffeinated beverages in the afternoon can result in sleepless nights.

Keep in mind that caffeine has the ability to stop the effects of adenosine, one of the natural sedatives of our brain. The problem is that caffeine can stay in your body for hours. Thus, if you drink coffee or any caffeinated drinks in the afternoon, you may still feel caffeine’s stimulating effects during your bedtime. If you have insomnia, experts recommend avoiding caffeine after lunch.

But, caffeine is not the only cause of your sleeping problem. Alcoholic beverages may also disrupt your slumber. Initially, alcohol can make you feel drowsy, but it can also wake you up in the middle of the night and prevent your body from getting deep or restorative sleep.

As a solution, you can try sipping a warm cup of chamomile tea to calm your mind and help you fall asleep. But, as a general rule, you should avoid drinking water or any beverage an hour before bedtime.

2. Using Electronic Gadgets

Today, one of the most common habits that cause insomnia is using electronic gadgets before sleeping. These devices can affect your sleep in various ways. First, your tablets and smartphones emit a blue light that can hinder your body from producing the sleep hormone melatonin. Aside from that, using your gadgets can also stimulate your mind. This is especially true if you do activities such as answering emails, playing online games, and watching videos.

Because of these negative effects, experts recommend turning off your electronic gadgets one or two hours before bedtime. To relax your mind, you can try reading a book or magazine.

3. Exercising at the Wrong Time of the Day

Exercising regularly can provide numerous health benefits, including better sleep. However, in some case, working out at the wrong time of the day may trigger insomnia.

As you know, when exercising, your body releases various brain chemicals that uplift your mood. However, during this time, your body also produces the stress hormone cortisol. Normally, we have high levels of cortisol in the morning. But, as the day progress, our cortisol levels should drop to the lowest range to help us sleep. Having high levels of cortisol at night can lead to insomnia because the stress hormone can block our body’s melatonin production.

Thus, if your workout is negatively affecting your sleep, you can move your exercise routine in the morning. Aside from better sleep, morning workouts can also boost your metabolism and productivity.

4. Overthinking

Aside from those habits that cause insomnia, overthinking can also prevent you from falling asleep and getting a good night’s rest. In fact, this is a common problem for most of us. When we lie down on our beds, our inner voice starts to speak and remind us of our daily stresses, concerns, and worries.

For most of us, these never-ending thoughts are hard to control. But, there’s always a solution.
Instead of overthinking, you can do anti-stress activities before going to bed. Taking a bath can help relax your muscles and nerves. Meditation is another excellent activity you can do to clear your mind and achieve serenity. For beginners, various guided meditation apps and videos are available to help in your practice.

5. Having an Erratic Bedtime Schedule

A common recommendation to help treat insomnia is to follow a daily sleep and wake schedule. Through this, your body will be able to get used to your activities and function efficiently. But, that’s not all. According to experts, having a regular bedtime routine can also improve your sleep quality.

A great example of a bedtime schedule is to set your alarm an hour before you go to sleep. You can use the first 20 minutes to finish your to-do list. For the next 20 minutes, you can spend it for your night-time beauty rituals like taking a bath. Finally, you can use the last 20 minutes to relax your body and mind by meditating, doing yoga, or reading a book.

Overall, if you’re having a hard time falling and staying asleep, you need to evaluate your daily routine. As much as possible, you have to avoid doing these harmless habits that cause insomnia.

https://vivaglammagazine.com/5-harmless-habits-that-lead-to-sleepless-nights/

Managing insomnia

From industryglobalnews24.com

Insomnia is a type of sleep disorder and people suffering from it have difficulty falling asleep or staying asleep, for that matter. They do not get quality sleep. Recent study conducted by the University of Pennsylvania School of Medicine proved that one out of four Americans develop insomnia every year. Fortunately, around 75% of these people recuperate without developing tenacious insomnia. Rest of the 25% get acute insomnia.

People who have crossed the age of 60 experience sleep disorders. However, younger people are not at risk. Females are more likely to develop sleep disorders as compared to males. Here are the common causes of insomnia:

• Emotional stress
• Mental health disorders
• Chronic pain
• Allergies
• Asthma
• Heart failure
• Hyperthyroidism
• Heartburn,
• Menopause

Insomnia is actually frustrating and exhausting. Most of the people prefer sleeping pills, which helps them to fall asleep faster. Once they stop taking pills, insomnia makes a comeback.

By taking few precautions, one can fight insomnia.

Engage yourself in some form of physical activities. Hitting the gym is not the only form of activity you can go for. Indulge yourself in activities such as climbing stairs, bicycling, washing the car, mowing the lawn with a non-riding mower or walking uphill. Break these activities into many shorter sessions but make sure it goes at least 30 minutes per day.
Have foods rich in complex carbohydrates like beans, peas, oats, quinoa, brown rice etc. They have a slight sleep-enhancing effects as they increase serotonin level which is a brain neurotransmitter promoting sleep.

Buy a comfortable bed which provides better support. Select a better mattress too.

Cognitive Behavioural Therapy for Insomnia (CBT-I)
CBT-I treats chronic sleep problem by making some changes in behaviours and thoughts.

By incorporating healthy sleep hygiene and by making a few lifestyle changes, we can have a sound sleep!

https://www.industryglobalnews24.com/managing-insomnia

11 Things That Can Interfere With Your Sleep

From psychologytoday.com/us/blog

From anxiety to diet, there is a variety of reasons you might struggle to sleep.

There are a variety of reasons why you might not be able to sleep or struggle to stay asleep—reasons that could affect you at any point during the year. Because it’s not just about setting aside time for enough sleep. There are also a number of issues that could be interfering with your ability to fall asleep and stay asleep long enough to complete the four stages of sleep.

That’s why this week I wanted to give you a quick rundown of 11 major reasons you may be having a hard time getting a good night’s sleep. Poor sleep contributes to a number of health issues like heart disease and stroke and shouldn’t be overlooked. If you’re waking up feeling tired, irritable, and suffering from brain fog, please be mindful of these potential triggers.

                                                           Source: Deposit Photos

1) Your Temperature
Temperature matters. If your body is too warm at night, you’re going to have a hard time completing REM sleep. The optimum room temperature for sleeping is around 65 degrees Fahrenheit (about 18 degrees Celsius), so make sure you check the thermostat before dozing off.
But another thing to keep in mind is your body temperature. Our body operates a process called thermoregulation on a 24-hour circadian cycle that allows it to adjust our core temperature. A lower body temperature at night helps you fall asleep quicker and stay asleep longer.

2) Everyday Concerns 
Whether it’s a big report that's due at work, a recent fight with your significant other, or the frustration of having to pay a few hundred bucks to fix an unexpected car problem, the hurdles we run into in every day can significantly affect our sleep.

3) Alcohol 
I’m not a big drinker. Still, I certainly understand the appeal of a nice glass of wine to unwind after work or a couple of beers while sitting back and watching the game at night.

At the same time, millions of people turn to alcohol at night as their go-to sleep aid, with around 20% of Americans relying on it to help them fall asleep.

But drinking, especially the closer you get to sleep, will actually do you more harm than good. I’ve talked about alcohol’s negative effect on sleep at length in the past. While it may help you fall asleep quickly, during the second half of the night, your sleep becomes more disrupted.

4) Caffeine
Perhaps the most obvious one on the list. Caffeine, and coffee in particular, is a stimulant. This opens you up to a number of side effects that can hamper your sleep, including:

• Restlessness
• Stomach cramps
• Frequent urination
• An elevated heart rate

5) Sleep Apnea
Sleep apnea is one of the leading causes of interrupted sleep. It affects about 12% of Americans, but about 80% of those suffering from sleep apnea go undiagnosed.

Common sleep apnea symptoms include:

• Snoring—which can also be worsened by alcohol use
• Excessive daytime fatigue 
• Trouble concentrating 
• Memory problems
• Mood swings
• Headaches 

If you’re battling some of those symptoms throughout the night, you should look into getting tested for sleep apnea in the near future.

6) Your Diet 
A midnight snack is one of life’s great joys, but don’t go overboard. Higher fat and calorie consumption at night has been shown to make it harder for men and women to reach REM sleep. Avoid big meals right before going to sleep.

7) Anxiety and Depression
Mental health is closely linked to sleep. Anxiety or depression can lead to interruptions in your sleep pattern—making it increasingly difficult to reach REM sleep. Talk to your doctor if you believe you’re suffering from either of these health issues. A game plan to treat your anxiety or depression can help you get better sleep.

8) Exercise
Exercising is great. I would never tell my patients to shy away from a good workout. But depending on your body clock, it might not be the best idea for you to exercise an hour before calling it a night.
The best times to be physically active depend on your chronotype, so you’ll want to have that nailed down before figuring out your gym plan.

9) Your Phone
Harvard researchers have found that blue light—something that comes from our mobile screens—throws the body off kilter. Instead of helping your mind and body wind down, your phone stimulates your brain and makes it tougher to get a good night’s sleep.
Of course, it can be fun to lay in bed and scroll through Instagram or read a quick article before calling it a night. But those minutes on your phone may be costing you sleep later in the night. Try reading a book and limiting your phone time in the hour before you fall asleep. You can also wear blue-light-blocking glasses at least 90 minutes before bedtime.

10) Naps
A 20-minute nap in the afternoon can help us tackle the rest of our day with an extra burst of energy. I know it can be hard to wake up from a little siesta once you’re comfortable, but you don’t want to nap for too long, either. Taking too much of a break during the day can throw your body off and make it that much harder for you to fall asleep at night.

11) Insomnia
If you’re simply struggling to fall asleep at night, you may be dealing with insomnia. Insomnia can be amplified by several of the things we’ve just talked about, including alcohol use, excessive napping, and a poor sleep environment. If insomnia is persistent, you should visit a sleep specialist to determine the cause.

I hope that you’ll be able to look back on these 11 common reasons we have difficulty sleeping and find a solution that works for you.
Sweet dreams!

https://www.psychologytoday.com/us/blog/sleep-newzzz/202001/11-things-can-interfere-your-sleep

These Items Will Help You Sleep Better At Night

From natureworldnews.com

We all know people who have an especially hard time sleeping. Maybe they always wake up the in middle of the night, or they're just reluctant night owls. These people need sleep, and the best gift you could give them is a few extra hours of REM.

If you are buying items for a full-blown insomniac or someone who loves sleep, we've put together a list of 5 perfect sleep items for you to choose from:

1. A essential oil spray for some soothing, calming relief from the stresses that are our daily responsibilities.

                                                              (Photo : Amazon)
                                   ASUTRA Lavender & Chamomile Organic Essential Oil Blend

Relax your body and unwind your mind. This all-natural blend of lavender and chamomile essential oils is a "pillow potion" as it promotes feelings of peace and soothes the soul. The mists are infused with aloe vera and jojoba oil, so you can use them as toners that revitalize your skin.

2. Melatonin sleep gummies for those who dread the nightly struggle of trying just to fall asleep. 

                                                                 (Photo : Amazon)
                                                 OLLY Sleep Melatonin Gummy

Sweet dreams are made of gummy bears. These slumber time buddies would increase your body's natural sleep hormone to help mellow your mind and calm your senses so you can relax and sleep. This melatonin help increases your natural sleep hormone, encourages a calm feeling, and supports a healthy sleep cycle, making it easier for you to fall asleep.


3. Bed sheet clips to ensure your sheets stay in place, no matter how all over the area you are in your sleep.

                                                               (Photo : Amazon)
                                                           Bed Sheet Fasteners

These fasteners are created from sturdy chrome metal clips and heavy-duty elastic bungee cords that will grip your bed sheets firmly. It's simple to put on and keeps bedsheets in place, and no more fixing sheets, adjustable length allows desired tension - triangle designs avoid the elastic sliding all the time.

4. A white noise sound machine for blocking out unwanted sounds when you're trying to fall asleep and stay asleep.

                                                                    (Photo : Amazon)
              Adaptive Sound Technologies LectroFan High Fidelity White Noise Sound Machine

The steady, relaxing sound of a fan or white, pink or brown noise could help you get to sleep more efficiently, and asleep longer by helping you tune out the background noises that might otherwise wake you at night. Using this item in your office or study area can help you focus, so you can get to work and get things efficiently. It's also a simple solution for improving privacy and helping make sure that your conversations don't distract others.

5. A sleep and wake-up lamp to help you fall asleep with soothing pink light and wake up - even when it's pitch dark outside - with the help of calming, natural light

                                                               (Photo : Amazon)
                       Philips Smartsleep Sleep & Wake-up Light Therapy Lamp, With                                                                              Sunrise Alarm & Sunset Fading Night Light

Fall asleep with new relax - breathe lamp function, and wake up naturally with coloured Sunrise. Light therapy lamp and sunrise alarm clock have clinically proven to improve your energy, sleep, and health.

Takeaway

Does your spouse often have trouble falling asleep at night? Is your chronic insomnia starting to keep your partner awake, too? If you want to help someone you love overcome insomnia so that they can fall asleep comfortably each night, you might find this list of gifts ideas for insomniacs useful.

https://www.natureworldnews.com/articles/43078/20200101/these-items-will-help-you-sleep-better-at-night.htm