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Natural Ways to Beat Insomnia

A lot of people around the world have to struggle every night to get a good night’s sleep. In America alone, there are around 60 million people a year having trouble sleeping. How you feel throughout your day is affected by the amount of sleep you have. If you don’t get adequate sleep, you are more likely to feel emotional and nervous throughout your day.

Poor sleeping habits can also take a toll on one’s heath. With little sleep, this can raise your cortisol levels as well as diminish the production of human growth hormone (HGH). When there is a lot of cortisol in your system, this increases insulin and the storage of fat. If you regularly get minimal sleep, this habit can contribute to developing insulin-resistant diabetes as well as obesity. In addition, this can wear down your joints, organs and tissues.

Often it is not a question of sleeping habits, but rather of medical conditions. Insomnia is defined as habitual sleeplessness. It may be short term or even long term. Long term insomnia is referred to as chronic insomnia and can speed up the aging process of the body. This accelerates the production of degenerative illnesses. Some examples of these sicknesses are cancer, osteoarthritis, Parkinson`s, Alzheimer`s, and heart disease. In addition to that, chronic insomnia can cause muscle loss, skin wrinkling, hair loss, and even poor vision.

We are living in a fast paced world, so to get us energized through the day we tend to drink coffee and all sorts of energy drinks to make up for the sleep we have lost. In truth, these things can make us more prone to have insomnia.

Of course it is best to seek medical advice for all health problems, but it will not hurt to try some home remedies if you prefer not pop synthetic medication. Fret not, because there are more than a handful natural ways to beat insomnia.

Meditation is one of the ways to promote sleep. This involves slow breathing and consciously directing your attention to a certain thing, be it your breathing, a sound or a word. This will reduce stress hormone levels by soothing the mind and body. In simplest terms, this method needs you to relax before hitting the sack. Research on this method is limited, but early evidence has been shown to improve sleep quality. In the study conducted on a six-session assembly, this method improved the length of sleeping as well as reduced the number of waking up throughout the night.

If you are looking for a more direct way to help you sleep, you can also try to not eat heavy meals too close to bedtime. Having a heavy meal will keep you awake. Before sleeping, permit yourself to eat a light meal with carbohydrates. This will increase the level of serotonin as well as stabilize sugar levels.

Soft, soothing music may also help do the trick. There are playlists created for this purpose. It will also help to sleep and wake up the same time every day. Keeping the same sleeping pattern will help your body get used to the habit of sleeping at night, and not during the day. Do this even on holidays. It will help to get up once you’re awake.

As we all know, coffee keeps us awake. This is why we drink this in the morning to kick start our day. Avoid drinking coffee at the end of your day; instead try a glass of warm milk. Do this 15 minutes before going to bed since it makes you relax. Other alternatives to milk can be hot chamomile, anise, catnip or fennel tea. Avoid alcohol and tobacco because according to research, alcohol prevents you from having a deep rest. Cutting back on sugar will also help since sugar gives us bursts of short-lived energy. Food rich in Magnesium may also help since magnesium is a natural sedative, which will help you sleep better. This will help in reducing muscle tremors, anxiety and irritability among other things. These magnesium-rich foods include cashews, green leafy vegetables, wheat bran, blackstrap molasses, and whole grains.

Exercise can help you fall asleep too, but do this moderately and at least three hours before hitting the sack. Jobs that demand much thinking can leave you with more sleeping difficulty compared to jobs that require manual labor. This being said, exercise is very important in getting your body the oxygen it needs to have better sleep. Your sleeping position will also help in giving you a good night’s sleep. Sleeping on your back is the best position for better sleep. If you are more comfortable with sleeping on your side, lay on your right side instead of left. Sleeping on your left side will make your internal organs such as your lungs, stomach and liver press against your heart. Yoga can be a good form of exercise as well as meditation. Yoga has been studied as treatment of insomnia and has been found to improve sleep after eight weekly half-hour sessions.

You also have the option of trying alternative medicine such as aromatherapy, herbal remedies and reflexology. Aromatherapy will soothe you to sleep through the use of scent. English lavender oil has been reported to be one of the ways to lengthen sleep time and increase deep sleep. According to the same research, people who use lavender wake up more refreshed in the morning. Surprisingly, this works better for women because women are more likely to have a better sense of smell.

According to a study of the University of Pittsburgh, Acupuncture can be an effective way to treat insomnia, as well. In their analysis, five weeks of acupuncture boosted the production of melatonin and improved sleep time as a whole.

There are a lot more remedies available to help you beat insomnia. It’s really up to you to find out which remedy works for you. If all else fails or if you are uncertain of what to do, it is always best to seek a medical professional to help you with your sleeping disorders.


Health | General


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