Natural treatments to sleep better
So you can’t fall asleep? Your thoughts float or spin in your head, even if you feel very tired?
Or you can’t stay asleep as long as you desire? You wake up in the middle of the night, sometimes several times, you go to the bathroom, you think, you stare in the dark, your mind starts racing again, you worry about something, you mentally review your to-do list for tomorrow, you brainstorm about the presentation you are working on?
If it has been going on for several days already, you can’t wake up either, because your system does not rest and rejuvenate properly and is exhausted. You feel sluggish, sleepy, unable to focus or memorize easy things, experience muscular and mental fatigue. You might even feel irritable and depressed, have double vision, hallucinations.
Sleep deprivation and sleep of poor quality (= not reaching stage 3 or delta sleep which has restorative properties) are to be taken very seriously. Insomnia is actually both a sign and a symptom that can accompany several sleep, medical, and psychological (even psychiatric) disorders.
About one third of adults complain about occasional insomnia and 10% suffer from true insomnia. This disorder is more common among women and the elderly. So you are not alone. It is a major health issue.
Firstly, try to figure out what could be the cause(s) of your sleep problems:
- Changes in the sleep environment or the timing of sleep?
- Stress? That is usually culprit #1…
- Another disorder? Magnesium deficiency or low levels, restless legs, sleep apnea, excessive night time urination, major depression, all alter your sleep. You may need the help of (a) professional healthcare provider(s) to nail it down.
After you figure this out, you can try to work on the causes if you have control over them.
In the meantime, you need to sleep, fast.
Of course, the easy path is to use hypnotic medication. But that should be your plan B and only for a very short period of time (a few days) because the body develops tolerance to its hypnotic effects, and because this medication is known to be addictive (think Marilyn Monroe, Heath Ledger, John Galliano, Robbie Williams, Michael Jackson and so many more…).
Some people turn to alcohol but who likes to wake up hung over? Not to mention the potential addiction.
I won’t even talk about marijuana. It’s illegal, makes you stupid and it fries your brains on the long run.
Melatonin is a human hormone that is increasingly popular as a supplement to promote sound sleep, especially in people who travel between time zones or who work odd hours. People report mixed success with this product; some people find real benefit and others feel nothing from its use, while a smaller percentage of users experience side effects such as nervousness and increased insomnia.
Your plan A is natural solutions, that address the cause of the problem (see above) and beyond. Many have proved to provide long lasting improvement to insomnia.
HERBS:
Valerian is recommended for those type of people who have a hard time falling asleep, because it shortens sleep latency. It also reduces nighttime waking. (Note: Valerian can cause horrible nightmares)
Chamomile is a very well known sedative herb.
Chamomile tea is commonly used in Europe and South America for insomnia and restlessness combined with irritability. It is safe for children and adults alike. Try 1 cup two or three times per day. Chamomile oil can also be put in bath water (5-6 drops) to calm nerves, diluted to 2% to make an excellent massage oil, or used as an inhalant.
Lavender is a gentle strengthening tonic for the nervous system. It can be absorv=bed in different ways:
- infused in water (1 cup two or three times per day).
- 3-10 drops of lavender oil added to a bath before bedtime are recommended for persons with sleep disorders.
- the oil may be used as a compress or massage oil (10 drops essential oil per ounce of vegetable oil).
- the oil can be simply inhaled.
Hops (a major flavoring in beer!) has been used as a sedative since the early 1900s, specifically for insomnia due to worry or nerve weakness. Try 1 cup two or three times per day.
Hops pillows are sometimes used for mild insomnia.
Passion-flower is an important herb for insomnia caused by mental worry, overwork, or nervous exhaustion. It is an excellent sedative with no side effects even when used in large doses.
WESTERN THERAPIES:
Relaxation therapy and EEG biofeedback are efficient to reduce stress. A major pro with relaxation therapy is that once you learn relaxation techniques, you can use them for the rest of your life.
Cognitive behavioral therapies (changing maladaptive thinking to change effect and behavior) are good treatments too.
But they all require the help (and paying of) professional practitioners.
EASTERN THERAPIES:
Numerous clinical studies show that acupuncture is efficient, even months after the treatment, to cure insomnia. Consult an acupuncturist. Several sessions might be necessary. The benefits of acupuncture is that it is a holistic medicine and it works on the deep levels of your system.
However, if you:
- can’t find the right herbs or essential oils,
- don’t have time to make herbal teas,
- don’t have the budget to pay for therapists,
- don’t like having needles inserted in your skin,
then rejoyce: acupressure is your solution. Acupressure uses the same points as acupuncture, only you press on them instead of inserting needles. So the beauty of acupressure is that you can apply it to yourself!
Of course you need to be told what points to stimulate and how to locate them on your own body. Get that information directly from a certified source (practitioner, TCM official website, etc), not from a Pinterest board or a Facebook friend of a friend of a friend.
Should you be interested to give it a try, that book gives simple explanations and clear illustrations and you can learn in a matter of minutes, to sleep better and finally get the rest you need and deserve. All you need is your hands.
Acupressure points on the Face and Skull
Work on the points that are sore, and you’ll work on your health at the same time!
Facial acupressure points have been used for thousands of years for Facial Rejuvenation. Learn more…
Acupressure for Asthma & Bronchitis
These acupressure / acupuncture points are used in Traditional Chinese Medicine to treat asthma and bronchitis.
Work the points by pressing the pulp of your finger (third finger or forefinger or thumb, depending on which one is the most convenient) on it. If The point is sore, release some pressure. Pain is not necessary!
[This information is given for educational and recreational purposes. Consult a healthcare practitioner if you are sick].
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Ear acupressure charts
Acupressure / acupuncture points on the ear.
Hand acupressure charts
As for the feet, the hands are linked to all the organs in the body.
Acupressure and children (and babies, toddlers)
Children’s first language is touch.
Acupressure and massage are efficient means to fight and reduce stress, stomach disorders, colds, sleep problems, teeth pain, nocturnal incontinence and agitation.
Guidelines to enhance your Facial Fitness Program
Age and gravity progressively take their toll on our body, especially our face. That is why exercising the facial muscles is recommended to slow down and even defeat the signs of aging: wrinkles, sagging, dull complexion, can all be alleviated with facial fitness exercises.
Many facial exercising programs and styles are available now, and the choice is yours.
However, the skin on your face is delicate and fragile. Massaging in this area should be done with care. Furthermore, the face, skull and neck include dozens of acupuncture points (not to mention at least 50 on the ears!), that are in direct connection with your inner vital force.
So there are a few recommendations to follow to enhance the effect of your facial rejuvenation program.
Get Prepared:
Begin any facial fitness exercise by washing your hands and face in warm water with a mild soap. Rinse in cool water, then lightly moisturize your face if desired. Try to use organic soap and cream.
Avoid Pulling Your Skin:
During the facial massage, release your pressure before repositioning your hand, to avoid dragging the skin. When you massage gently but firmly into the muscle, it enhances the relationship between the skin, connective tissue and muscle, resulting in increased circulation and toning.
Do the massage and exercise movements slowly. Better results will be achieved by practicing the facial fitness exercises and massage in slow motion. Gradually apply pressure to the points. Facial muscles respond to slow, conscious movements, sensitivity and care.
Breathe Deeply:
Concentrate on breathing slowly and deeply while you practice your program. Deep breathing helps to regulate your metabolism, enhancing the benefits of the exercises and massage.
Use A Mirror:
For the first two weeks, practice facial exercises in front of a mirror when possible. By watching yourself do the exercises you can gain greater control of the techniques. By watching closely, you will be able to visualize the routine.
Once you learn a program, practice the exercises with your eyes closed to gain greater control and enable you to concentrate on the internal mechanisms of each exercise. If you get lax or bored from practicing, use the mirror close to your face for gaining further input and a new perspective.
Deep Relaxation Is Essential:
You will enjoy the routine more and receive greater benefits by allowing yourself to deeply relax. Whenever possible, create a comfortable, private environment in which to practice your facial rejuvenation program. Following your routine, give yourself at least a few minutes to deeply relax on your back with your eyes closed.
When you have only a couple of minutes at the end of the routine to relax, you can let yourself relax in a sitting position. First, rub the palms of your hands together briskly to create heat. Close your eyes and immediately place your hands lightly over your face as you breathe deeper than you normally breathe.
After a minute, let your hands float into your lap and completely relax for a couple of minutes to discover the benefits.
Time & Duration:
Like for a diet, there are two phases to the process: once you achieve the results, you need a maintenance program. After you tone your facial muscles, you must continue the routine to maintain the benefits of this natural face lift.
Phase 1: Achieving The Results:
For the first 2 weeks, try to practice your facial rejuvenation program twice a day. If you only do the exercises once a day or occasionally miss a day altogether, don’t worry or discourage yourself. The face rejuvenation will work beautifully if you continue. For the next 2 weeks, practice the program once a day. The exact duration of time needed for a lift varies; it takes longer to fade the deep lines.
Phase 2: Maintaining The Results:
Once you achieve the results you desire, continue the same routine three times a week as a maintenance program, or two times in relaxed periods (holidays, for instance).
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To know more about Facial Rejuvenation Acupressure, visit:
Get Rid Of Eyebags, Dark Circles & Wrinkles With Acupressure
Look 10 years younger with Facial Rejuvenation Acupressure
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Get Rid Of Eyebags, Dark Circles & Wrinkles With Acupressure
Watch this easy facial exercise to get rid of eye bags, dark circles & wrinkles with acupressure. Look 10 years younger in 10 min per day! Get the FREE transcript here: www.faceliftaunaturel.com/eyes.lift.html
Acupressure & Women
Acupressure is particularly suitable for women, so much in its essence (for women, body and mind, physical and psychological/emotional spheres are strongly intertwined), than in its modality (soft, non-invasive technique, received fully-clothed). Acupressure is a fit answer to women’s specific needs.
General health
PMS, cramps, mood swings, menstrual cycle disorders, fertility, ovarian cyst, cystitis, hyperthyroidism, endometritis, breast mascosis, pelvic inflammation, bladder and vaginal infections, eating disorders, anemia, are common women ailments. Acupressure is an efficient complementary treatment that regulates the female genito-urinary system, and is a powerful tool to balance emotions.
Maternity
Acupressure helps dealing with the changes, risks and specific ailments related to pregnancy, from conception to delivery, and then during the delicate post-partum time.
Prenatal: relax, release stress and tension, balance mood and feelings, strengthen the bond with child, relieve physical symptoms associated with pregnancy, such as bloating, water retention, muscular cramps, pain in the neck, the back, the hips, sciatica, headaches, nausea, blood pressure, bloodstream.
Delivery: induce a late delivery, ease the expulsion process, relieve pain.
Postnatal: strengthen the natural ability of the body to heal after a vaginal or abdominal delivery. Many women suffer from tension in the neck and shoulders, stress and fatigue, postnatal depression, lactation issues, genital disorders. Acupressure treatment after delivery helps decreasing those symptoms naturally.
Beware: Some acupressure points are forbidden during pregnancy. It is highly recommended to consult a certified professional.
Menopause
Menopause symptoms are the visible part of the hormonal storm that rages in the woman’s body. Because acupressure works on balancing, it helps calming the tornado, and supports the woman during this period. To know more…
Emotional release
For many reasons, including biological, women are in close contact with their emotions, and need to manage and process them regularly. If verbalization is not possible, women can find in acupressure an efficient mean to rebalance their daily life emotional turmoil.
Low spirits, depression, suffering
Statistics all over the world show that amongst people suffering from depression, there are twice as many women as there are men… Furthermore, women are more prone than men to atypical forms of depression, such as bulimia, hypersomnia, and compulsive buying.
Of course, depression can be triggered by hormones (baby blues, menopause, winter…), but the experts agree that hormones do not explain everything. They think that women are not more prone to depression than men, it’s just that they express it more. It is true that women consult therapists, and generally express themselves more easily than men, but one has to admit that they also are subjected to heavy pressure and duties. It is a proven fact that stress affects the “hormones of happiness” – melatonin, noradrenalin, serotonin, endorphins – that regulate mood and well-being. Acupressure helps stimulate them, and resist.
Violence & harassment
Violence, be it physical (assault, sexual abuse) or verbal (harassment, humiliation, emotional blackmail), leaves deep scars in the body and the mind. Acupressure, coupled with verbal therapies (psychotherapy), and practiced in a context of trust and compassion, proves a precious help on the long and difficult path to healing.
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Look 10 years younger with Facial Rejuvenation Acupressure
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With quick and easy facial exercises, it is possible to firm up your facial muscles, reduce your fine lines, and improve your skin complexion.
Age and gravity progressively take their toll on the human body, especially the face. The skin is attached to the muscles by a substance called connective tissue. After years of pulling and stretching the skin, the connective tissue is weakened, causing the skin to slip away from the muscles.
Then over time, our metabolism does not produce enough collagen, and the face looks less and less luscious.
Finally, gravity keeps pulling muscles, skin, and tissues downwards. The results are wrinkles and sags.
When you exercise your face, you strengthen the relationship between the skin and muscles in unison, improving tone and increasing circulation. These exercises work to transform facial contours and improve skin texture. Through regular practice you will have a healthier, more vibrant complexion.
How does acupressure work to lift the face ?
As a finger pressure technique, acupressure can be used as a facial massage technique. Simple finger pressure relieves congested areas as well as relaxes the muscles. Thus toxins are released and eliminated, which of course benefits our outward appearance.
More importantly, many meridians run across the face, neck and skull. By massaging the points linked to the Qi, acupressure accesses the deeper levels and works on the general well-being, which in turn reflects on the face (everybody has noticed how a person in love looks radiant no matter what!).
This vital energy is the most important element of the Acupressure Facelift; it governs our health, how we feel as well as how we look.
The Chinese have used acupressure to enhance physical fitness and beauty for thousands of years. This 5,000 year old system has been found effective for toning muscles, improving the condition and luster of skin, relieving acne, sinus problems, jaw tension, and headaches. Many of the points that are used for these common complaints have Chinese names that reveal their benefits, such as the Facial Beauty point and the Heavenly Appearance point.
No tool or extensive and costly treatment programs are required. Once you have learned the Facial Rejuvenation Acupressure exercises, you can use them for the rest of your life.
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