If you are interested in understanding how to sleep well, in this article I present the results of the full immersion I have done for you regarding the more frequent problems related to sleep.
The form of question and answer it will help you to identify immediately which part you are most interested in (since you can sleep badly for completely different reasons).
Application: How can I get rid of the bad thoughts that bother me during the night?
Response: Here is a tested method to chase away bad thoughts (which prevent you from sleeping well).
You too are one of many who in the evening when the lights go out, instead of collapsing pleasantly asleep stay awake because of bad thoughts who take possession of your mind?
If you've ever been in this condition, you probably could do little to reduce the noise of these unwanted crows that are bad thoughts.
Often arise from problems and various concerns that you don't know how to deal with (Financial problems, health problems, or sentimental problems, recent deaths and so on).
Whatever the cause of bad thoughts, the result is that prevent you from falling asleep and recharging your energy necessary to feel good.
Indeed, they tend to take away even the few energies left.
But here's the good news ...
And how if there is a way to chase away bad thoughts! it is a tested method, which has stood the test of time, and which has also recently passed the science test.
In this article I will describe it to you in a way that will allow you to put it into practice immediately starting this evening.
Get ready, because the value this information has is "off the scale" because it has an impact of extreme importance on all the most important spheres of your life, on one condition ...
That you put it into practice tutti i giorni to at least 10 minutes.
Only 10 minutes a day, do you plan to make it?
Many do not know how to reduce the noise of these disturbing thoughts and emotions for the simple reason that no one has ever taught him how to do it.
In fact, one of the paradoxes of Western culture is that, despite being technologically advanced, it almost never provides practical knowledge to learn to better manage their inner life (as the management of emotions and thoughts).
But in reality generations of have been invested spiritual seekers of the highest level in the investigation of the most effective methods that concretely help to become masters of their own mind (of course, this does not happen from day to night but immediately a positive effect can be obtained in this sense).
I undisputed masters of this subject are i Buddhist monks or more generally the Yogi (it is not the name of the likeable bear and not even a new yogurt, but with Yogis we mean the disciple who has seriously undertaken the path of Yoga).
Only recently (in recent decades) have some Western researchers become curious about these methods, and have started using their own measuring instruments to verify what happens in the body and brain of those who follow these 'strange' practices daily.
Of all the vast and detailed knowledge accumulated in this sector over the centuries, here I provide only one valid, simple and effective method which gave positive results also in the field of insomnia problems.
The method is that of meditation shiné (traditional Tibetan name), recently named mindfulness by the author and researcher Jon Kabat-Zinn, which has extensively investigated all the variations and beneficial effects of this practice, transforming it into a protocol for stress reduction.
Mindfulness meditation can increase the well-being of the mind, reduces anxiety (even the one that arises following worries and bad recurring thoughts), reduces stress and helps sleep better.
As you can see, these actions help and enhance each other. In fact, if you reduce stress and anxiety, you will tend to sleep better. Self sleep better sarai less vulnerable to anxiety and stress.
Usually I always personally try what I recommend.
Again the same is true, and this time in a special way, because for the my personal experience (superimposable with the results of the research I indicate below) mindfulness is probably one of the practices that at the same time spent (10-15 'for once or twice a day) gives you the greater benefits in terms of:
- Calm, mental clarity and emotional stability
- Simple and profound well-being (Do you remember being happy and satisfied without any particular reason?)
- Health enhancement (because reducing stress, as you know, coincides with the strengthening of the immune defenses and also with the probable disappearance of numerous symptoms that are associated with stress)
Don't think that this practice is made to make you fall asleep, far from it!
This practice is essentially a practice of mindfulness, which requires to be mentally here and now, but without being active.
... to be here and now but without being active, asp as a asp, would that be?
How do you usually deal with all your activities?
Unless you are already in a state of Non-meditation *, you too, like all of us, are almost always in a state of activity in which you do something with your physical body or you are in a state of conscious but inattentive rest (like when you're sitting on the couch watching TV).
In both these cases almost certainly your mind wanders, vague and vague, and lost in the swirl of thoughts more or less random that characterize the common state of mind of human beings.
*The state of non-meditation is defined as the state of perpetual meditation. That state in which one no longer "enters" a meditative state, for the simple reason that one is always in a meditative state.
But this is a condition that few humans are lucky enough to experience
La mindfulness meditation requires you to sit for a few minutes and - once in a lifetime - do nothing, but not for that reason falling asleep ...
You simply have to stay awake, focused, alert and doing nothing (this is called formal meditation).
The first and most important object of your attention is yours respite, which you use to stay focused on the present moment as much as possible, using it as an anchor, to stay in here and now.
The practice of mindfulness meditation in its simplest version is as follows:
- Sit down cross-legged on a comfortable blanket and with a pillow under the buttocks.
- If you sit cross-legged it feels uncomfortable, sit on a chair.
- Keep the back straight but not stiff and positions the hands on knees.
- Position yourself in a room in which you are sure that you will not suffer for the period of meditation no interruption. Remember to put the phone in silent mode, and in the case it also disconnects the landline phone.
- Now that you're sitting comfortably, mentally take thefirm commitment to dedicate the next 10 minutes (they can also be 15 or 20 minutes ...) to keep your watchful attention to the breath.
- Your watchful attention to the breath follows this process: pay full attention to the breath flow passing through the nostrils.
- Consciously follow the air that enters the nostrils through theinspiration and the one that then comes out through theexpiration. Pay attention to all the sensations you feel at the level of the nostrils and immediately adjacent areas (the air entering is fresh and the one coming out is warmer, and any other sensation or impression caused by the breath).
- Just take it awareness of these feelings, and whenever you notice that your mind has gone elsewhere, take note of where it left off and then patiently report - and without negative judgments - your awareness of breathing.
- Keep it up until the end of the session.
Note: you can always breathe normally and with your nose (never with the mouth).
As you can see the practice itself is very simple, but it is not easy! In fact, you will probably notice the innate tendency of the mind to jump anywhere here and there.
Don't worry, this it's normal...
Note: do not underestimate the effectiveness of this exercise only because at first sight it appears simple. Numerous volumes have been written by 150-200 pages only to introduce, explain and comment on this type of practice.
Here I gave you the extract essential of the basic exercise which in itself is already sufficient (10 minutes a day) to reach your goal: drive away bad thoughts that prevent you from sleeping well.
Exercise requires an attitude aimed not so much at avoiding losing focus on the breath, as at avoiding immediately bring your attention back to your breath as soon as you realize that this has gone elsewhere.
It is precisely this inconstant tendency of the mind that we want to redirect with mindfulness. Already from the first 10 minutes in practice it is very likely that you will perceive such sensations peace, calm and inner fulfillment.
The extraordinary thing is that only 10 minutes are often able to make this pleasant calm state reverberate for the rest of the day, and with positive feedback on many fundamental aspects in personal life and for the achievement of happiness (personal relationships, work, learning, etc.).
Numerous positive effects are associated with this practice:
- Body health. La in fact it is inseparable from the body and it influences this, and vice versa (the body also influences the mental state, for example a simple 'dominant' physical position such as it can be standing with the inf photography breast, can activate a mental state of strength and dominance).
- Improvement of the parameters of longevity3-4-5
- Stress reduction6
- Reduction of the inflammatory state6.
DIFFICULTY TO LOSE IT
Application: I sometimes use an hour or more to fall asleep. Is there a way to fall asleep first?
Response: If bad thoughts and worries are not the reasons that make you stay awake, then experience total darkness.
A dear friend who has suffered from insomnia since childhood, gave me not a bad tip that I share with you. I hope he can help you, he has the potential and he has made a difference for him.
The tip is this ...
It is about striving to create the total darkness.
And when I say total, I'm not talking about simply lowering the blinds. In fact, often, after having completely lowered the blinds, there remains a light that filters under the door.
Or the blinds do not close properly or anything else. You know how my friend has solved this situation? With a small expense in hardware (perhaps 6-7 euro): cork and aluminum sheets.
Cork and type aluminum paper DOMOPACK are two of the most opaque low-cost materials available today.
They are versatile and easy to use. If you decide to use cork, you need to take some adhesive cork sheets (available in hardware).
If you opt for the aluminum foil - less expensive than cork - you'll have to stick it with del Scotch tape in the areas where the light filters (glimpses of doors or shutters).
... so I should pack myself every night in my room with foil like ferrero rocher or bacio perugina? 🙂
Be clear, there is no need to cover all the walls of the house, but only those small cracks in which otherwise it would pass the light that could make you stay awake (even if you think that is not the cause, it is a physiological process under the level of consciousness).
This little trick worth it if it can help you fall asleep first, right?
There are also gods adhesive aluminum sheets, which surely offer a more complete opacity but these are to be used only where you want to keep them, it is indeed difficult unplug them and reattach them whenever you want, unlike the normal aluminum sheets attached with adhesive tape at the edges.
In addition to this intervention, remember to also eliminate all secondary light sources such as i alarm LEDs or sockets switches (which light up red when they are on "ON").
All these micro light sources they would seem insignificant, but even if you are not aware of it and it seems to you that they do not cause disturbances, in reality they are enough to disturb the stage you fall asleep (and act below the level of consciousness directly on the brain mechanisms that control the "sleep switch").
Application: I fall asleep easily, but then I wake up several times at night and struggle to go back to sleep. How can I avoid waking up several times during the night?
Response: Exclude all light sources even the smallest (see previous answer), but if it is not enough then try these natural remedies.
First of all, even in this case I strongly suggest you to add a daily routine of mindfulness, which can only give you a further calming benefit.
For further information on this practice, go back to the first part about "bad thoughts".
Done this, i natural remedies available for better sleep are numerous and often effective.
In any case, a little difficult to treat, as can be the difficulty in sleeping, can be field multiple solutions at the same time to "increase the firepower" of the remedies and hope for a more rapid and definitive resolution of the situation.
Insomnia is a field in which the side effects of drugs come out particularly strongly.
The use of pharmacological sleeping pills in fact - that they are psychiatric drugs in all respects - creates one psychic dependence very intense, which can cause considerable damage to the character of an individual.
But this is not all, in fact not only the character of those who use sleeping pills is negatively affected, but also his own risk of death it is superior to those who do not use it.
At the beginning of the article relaxing herbal teas you will find a study where this is reported, which is certainly not the first warning they tell you when they prescribe you a sleeping pill.
[if you are in the condition of wanting to use a sleeping pill, why not hear the opinion of a good guy first medical health insurance that also has one training in natural therapies? these are so many and effective that I doubt I wouldn't be able to resolve the situation.]
Then there is also another possible association between insomnia and drugs, i medications can generate insomnia. On average, the older you get, the greater the number of drugs you take.
This increases the likelihood that one or more drugs taken at the same time will generate insomnia as one of the possible side effects.
Let's start with some food indications that can facilitate good sleep. In general, and first of all, it becomes essential to lose any excess weight for those suffering from insomnia.
It is one of the variables that it is better to correct, for breathe better and to improve their circulation.
To make a quick attack on fat in excess read the article that explains you how to lose weight fast 5 kg. While, for a stable and effortless change of your eating habits you have to take one healthy diet to lose weight.
Avoid immediately XNUMX cups milk and opts for solutions of vegetable origin replacing cow's milk. Today the choice is vast: almond milk, quinoa, rice, millet, rice and coconut, buckwheat, etc. etc.
In these cases it is good to make sure you have a balanced intake of B vitamins, especially the B6 and the B3.
Natural sources are the brewer's yeast or you can choose from one of the best variations of natural sources of B vitamins now available from the herbalist.
The fluid extract of hawthorn it is one of the most reliable remedies, even for children - and with solid research behind it that determined its effectiveness soothing, the ability to enhance contractions of the heart1 (making healthier and stronger).
It would be better use it even during the day - as well as before going to bed - to avoid the accumulation of tension and stress which then cause difficulty in sleeping when evening arrives.
Other alternative possibilities can be the fluid extract of valerian and passion flower which are often already associated with each other.
If you perceive a state of nighttime excitement of can add thefluid lettuce extract.
Regarding phytotherapics in the form of mother tinctures you can try with the mother tincture (TM) of Melissa and the mother tincture of Escholtzia at the dosage recommended by the herbalist (generally 20-30 drops for 3 times a day).
Trace elements are elements minerals present in very low concentrations within the body, but even at low concentrations they are essential to support numerous and varied metabolic reactions.
They are used as natural remedies in colloidal form in often recommended in synergy with the use of plants, vitamins, and other remedies.
In these cases they are recommended Manganese-Cobalt e Copper-Gold-Silver (the latter if there are states of low mood or chronic fatigue).
I use a little trick to facilitate meditation or relaxation exercises.
I turn on the environmental diffuser of essential oils with rose essential oil inside, because some studies2 confirmed that ...
THErose essential oil determines a reduction in the activity of the sympathetic nervous system, which is associated with the states of agitation, anxiety and nervousness.
Smelling a rose fragrance (from its essential oil - very concentrated and volatile) causes one 30% reduction in adrenaline concentration in the blood.
Chronically high adrenaline causes stress, agitation and anxiety which in turn can lead to a number of different symptoms including insomnia.
Even the essential oil of Patchouli has a similar effect and is less expensive than rose OE.
Essential oils can be used by smelling them from time to time directly from their bottle or they can be inserted into special environmental diffusers that spread micro droplets of OE into the environment. This is a comfortable and pleasant way to use them.
Hot bath of 10 minutes in the evening 1-2 hours before going to sleep for a relaxing effect.
Music therapy (binaural pieces and white noise)
Recently, sound technology in synergy with the study of neuroscience has developed gods special tracks which have the property of stimulating the emission of certain slow brain waves associated with good sleep.
Here is an example of what I mean. This is a small piece of a piece expressly created to induce delta waves (associated with deep sleep). Click on play to listen.
This kind of songs should preferably be listened to with headphones (better if medium-high quality) because of the characteristic of whitish sounds Is that of spread differently to the left and right (L and R) in the headphones or speakers, but in the headphones you can appreciate the maximumasynchronous effect of these sounds and also theirs relaxing effect is greater.
You can find similar songs by searching with "binaural sounds for sleeping"or" natural sounds to sleep "on iTunes. Listen to some preview e download the song that inspires you the most.
Application: What can I do to combat physical pain (back, neck, etc.) that disturbs me at night?
Response: One of the natural methods more rapid and effective in reducing pain is to use specifics pain-fighting plants.
A great compound herbal medicine to combat pain (migraine and other pains like toothache, etc.) is Cephalgin of BIOGROUP.
If this specific product cannot be obtained, one or more of the plants of the original mixture could be chosen with the help of one's own herbalist.
The components of the original mixture of Cephalgin are:
- Ginkgo (Leaves)
- Fumaria (aerial parts)
- Feverfew (Leaves)
- Escolzia (aerial parts)
If instead i pains they are of nature Arthro-rheumatic, so it is the neck, back or a shoulder to give problems (excluding as usual medical conditions of greater importance) then I have another suggestion ...
There is a fantastic mixture that many people I know have tried and always reported excellent results like pain reduction and increased movement capacity.
The product is called Archangel Arokur and that's what you see on the side.
Application: Digestion often causes me problems even at night and I wake up with a burden on my stomach or with my mouth mixed. What can I do to digest better especially at dinner?
Response: The first approach is that of prevention (remains light especially at dinner), but if for some reason you have exaggerated or you have eaten something that you find indigestible then try with Livomap.
Avoid heavy meals before going to bed. It remains as light as possible, favoring a little fruit, vegetables, some fish.
Avoid eggs, meat, dairy products (mostly do not mix these things together) and other challenging foods to digest and consume yours light meal within 2-3 hours before going to bed.
If you hear of not having digested well or to have exaggerated with the quantities due to the classic dinner with friends, then you can try the syrup Livomap of Maharishi Ayurveda.
It helps digestion, facilitates the work of the liver and saves from night-time indigestion.
I use it periodically 1-2 teaspoons after meals to lighten liver work, stimulate digestion and for the effect anti-inflammatory.
I like to feel a little bitter taste after meals. By now I associate it with good digestion 🙂
I think anyone should keep a bottle of Livomap in the pantry, to use as needed or periodically (in the cold or festive months when you eat more or in early spring).
If it is the stomach that burns a little - if you have ascertained with your doctor that it is not about anything that requires a different cure - is indicated on Fico (Ficus Carica) in the form of glycerine macerate.
For example, when the stress 'pushes' on the stomach making you feel a little gastric burning, the fig is extraordinary.
Often it is enough to take it for a couple of days (30 drops for 3 times a day) in these stressful times to 'cool' the stomach and completely reduce the burning.
This is also a remedy to always keep at home.
Just hear some inflammatory signal in the stomach often the fig tree blocks these signals very well (without side effects).
NOSE CLOSED (AND HEAVY BREATH)
Application: I have stuffy nose problems that get worse when I lie down in bed and keep me from sleeping well. How can I improve my breathing?
Response: For nasal congestion, especially of nature allergic, an unusual but natural and economic solution is nasal washes or nasal irrigation.
- allergens that cause you congestion, watery eyes and colds accumulate in the upper respiratory tract between the hairs that the inside of the nostrils are scattered and between the folds of the turbinates of the nasal cavities.
A water wash (or even better with physiological solution - which you can find in the pharmacy) is able to mechanically remove that dust accumulated and containing allergens which trigger sneezing and congestion.
It is a possible natural remedy for those suffering from allergic rhinitis, which is caused by airborne allergens (dust, hair and pollen), which the flow of water tends to take away with it, reducing its concentration inside the nose.
Here you can access a videos on YouTube which shows an example of nasal washes performed with a syringe equipped with a special round cap specific for this use. It's just an example.
Personally I use almost every day the Indian ceramic bric which is traditionally called jala neti (and that's what you see used by the girl in the image above).
For those who have never done it may seem a strange practice, almost a ritual reserved for the yogis of India, but once you try it you realize that it has its meaning, especially when you realize that a simple washing of the nostrils can resolve or reduce an allergy attack sometimes eliminating the need to hire antihistamines.
Want to try homeopathy?
I leave you also a homeopathic option which could give you positive results. For € 5 of expenditure I think it's worth a try, and this does not exclude nasal washes that can still be performed.
We know that there are many doctors who stand by the side of "fresh water theory"and believe that homeopathy is fresh water.
Now I'm not going into the diatribe - maybe we can face it at another time - but rather I tell you that in personal circumstances 7 times out of 10 I have had positive results with homeopathy.
Note: Moreover you need to know there is not just one homeopathy but there are several branches (high dilution, low dilution, homotoxicology, etc.) which are sufficiently different from one another that they cannot apply any refutations of a branch of homeopathy to all the other branches.
So for today I simply point you to a homeopathic remedy that is often recommended for problems of allergic rhinitis especially in the acute phases, the remedy is called Sinalia of Boiron.
Ask your pharmacist if this product may be for you. Better to have more options that having only one or not having any ...
If it were fresh water at worst you would have thrown away € 5 and you would have had an experience, but in the other best case you would have one more effective option for resolve naturally a disorder of no small importance (who suffers from seasonal allergies knows what I'm talking about).
If the problem concerns the snore, here are the specific solutions.
If the problem is snoring then go to the article "Remedies for sleeping"and scroll it until you find the paragraph entitled"devices to reduce snoring", there you'll find solutions that you probably didn't know existed.
Application: I often suffer from stress and anxiety which also worsen my rest. What can I do?
Response: One of the most powerful and pervasive ways to overcome anxiety (along with the shiné meditation - mindfulness that I described at the beginning of the article) is to work with the respite, which is often in an unbalanced condition in those suffering from anxiety.
La difference between what I will tell you now about the breath compared to what I have already told you about the mindfulness exercise is important.
The difference is this: The breathing exercise you do while you practice mindfulness it is a 'simple' attention to the breath, therefore observe the breath without changing it in no way, on the contrary, what I am explaining to you here includes a conscious breath control together with awareness itself that you implement during mindfulness practice.
This practice in its most ancient and complex form is called pranayama. Pranayama is the art of Yoga breathing and is one of the eight parts (Asthangayoga) of this discipline.
Some connection between effectiveness of pranayama and results of scientific research concerning the effects of respiration on the psychic, emotional and physical sphere today we can do them.
For space requirements here I restrict these results to the maximum to give you only the essence and what in practice can be used to immediately put the method into practice and obtain mental calm, emotional stability and more health of the body .
L'pulmonary efficiency it is a factor that alone he can predict how long he will live an individual1.
Practically, tell me how you breathe and I'll tell you how much you live... acc!
Looking at the essence of what determines the pranayama calming effects (anxiolytics) we can identify three major components:
- Breathing slow
- Breathing abdominal
- Breaks of retention
These components synergistically increase the efficiency of lung work, which consists in constantly supplying new oxygen to the cells and at the same time take the carbon dioxide (residue of the cellular energy metabolism).
One inefficient exchange between oxygen and CO2 at the pulmonary level it leads to various chronic conditions and to a state of generalized anxiety.
The main cause that leads to a rupture of the best respiratory balance is to establish one prevalence of thoracic breathing over the abdominal one.
Breathing with one Abdominal component prevalence is associated with good health and a calm condition and emotional control, on the contrary, a breathing where the thoracic component prevails is associated with anxiety and various chronic diseases2.
Put in place one slow, abdominal breathing and then add some retention pauses are the prerequisites of pranayama.
This produces an exceptional improvement in the exchange between oxygen and CO2 at the lung level and the brain responds promptly by increasing the feeling calm and well-being.
Let's go into practice now. How do you do a pranayama session (original)?
Imagine to join for the first time (if you have never done it) of a Yoga class in which pranayama is practiced ...
You are about to perform one of the first pranayama techniques (which however already includes the retention pause) which is called ujjayi.
Here's what the teacher would tell you:
- Lie down on a soft blanket with a pillow under the back (aligned with the spine) and another pillow under the head. The head must be slightly higher than the rib cage but without creating constrictions at the level of the neck.
- Do a'full expiration (preparation) throwing out all the air from the lungs.
- Start ujjayi: do one slow and gentle inhalation (as if I smelled the scent of a flower) until about 70% of lung capacity, so don't force the inhalation all the way but stop a little earlier. Make sure that especially in the first half of the inspiration phase both the abdomen to swell. When you make one abdominal breathing it is the abdomen that swells and only the chest swells.
- Make 5 retention seconds right at the end of inspiration. This retention (apnea) must be a gentle suspension and made with an open throat, without forcing in any way.
- Once retention is over, you can exhale completely and passively. That is, it allows the air to escape from the lungs almost exclusively due to the force of gravity acting on the thoracic cavity. So you've finished a first cycle of ujjayi.
Note: you can always breathe normally and with your nose (never with the mouth).
Make sure that you are actually performing abdominal rather than thoracic breathing with each new inspiration.
In abdominal breathing and the diaphragm which commands: this is lowered (and the abdomen of swollen) making air enter the lungs like a bellows. Only towards the end of inspiration the chest also opens up a little.
This controlled shift of breathing towards the diaphragmatic component (or abdominal) has a calming effect practically immediate.
Use it every day 5 10-minute- also to prevent anxiety.
If you set up this simple daily routine you will begin to become almost invulnerable to stress and anxiety, you'll get one more stable calm and you will increase your chances of live longer in health.
Not bad results for 5 minutes of easy and relaxing practice that you can do for free in your room ...
Application: The night seems to me to sleep well but then in the morning I feel extreme tiredness and drowsiness. Why doesn't sleep regenerate me?
Response: If you can rule out other problems (which in case your doctor knows how to determine), then ...
Probably yours sleep is not of good quality, that is, you seem to sleep well, but in reality you do not sleep deeply and your body does not go through a sufficient number of REM cycles and deep sleep.
In this case a simple natural remedy like Passiflora or other calming plants like Hops or Escolzia (all in dry extract in capsules to be taken before going to bed) could improve or resolve the situation by themselves.
Also refer to everything that was written in the section "REPEAT REPEATED"above.
I remedies indicated for repeated awakenings are also applicable in the case of sleep not restful (which produces morning fatigue).
Application: I would sleep well if it weren't for my partner, who sometimes snores and often steals my blankets during the night. How to do in this case?
Response: Here's what you can do in these two situations respectively ...
Il noise is a strong disturbing agent of sleep.
If your partner / partner Russian during the night, try using gods Earplugs of excellent quality (not all caps are the same, there are also professional ones with high soundproofing, try with the latter).
In addition to this, he also tries to convince him of the importance of lose weight, and try to make him apply adhesive patches for the nose to be kept during the night.
Also make sure that no other minor noise can interrupt your rest.
Be careful that there are not in the bedroom clocks with ticking or other disturbing noises.
If your partner steals your blankets overnight you could use individual and separate blankets on the same shared bed.
In this way you will avoid getting cold or irritated in the middle of the night because your deck portion has been taken away from you.
Application: Night kicked and I move. I experience a feeling of restlessness especially at the level of my legs. What can be done in this case?
Response: There are various natural interventions to reduce or eliminate this problem. Here is what they are.
A study conducted for 8 weeks on a group of suffering women of restless legs syndrome reported the effectiveness of a practice of sweet yoga with a reduction in the symptoms of agitation of the limbs and an improvement in night rest and mood1.
A moderate physical exercise of any kind like one walk or ride a bike normally it reduces the symptom of restless legs.
On the contrary, a excessive training, especially if done in the evening can have theopposite effect worsening the motor agitation of the legs.
Even stretching - which was invented by a student of yoga - can have an effect of reducing the effects of restless leg syndrome.
In particular in this case we will choose exercises for stretch the leg muscles.
A reduction in the concentration of these minerals they could make the legs more agitated. So they are the first choice as a food supplement to improve this condition.
- Magnesium (500mg per day): supreme magnesium it's a good choice.
- Iron (15-30mg per day): Sidereal It is an excellent supplement for iron in a sucrosomal form and vitamin C.
- Soccer (800-1000mg per day)
- Potassium (800-1000mg per day)
Also for thefolic acid additional supplementation may be advised, as this B-group vitamin is related - via red blood cell synthesis - to better oxygen supply in tissues.
And restless leg syndrome is in fact often associated with reduced tissue oxygen supply.
You can also find folic acid in food sources such as vegetables a green leaf (not boiled, but raw or steamed in a pressure cooker) and beans.
even the iron which I reported above can be a useful mineral to integrate for this kind of problem because it is also inserted in the metabolism ofoxygen and optimizes the transport and use at the cellular level.
With this we have ended the session of questions and answers on falling asleep first and avoiding nocturnal awakenings.
I hope you enjoyed this article. See you next time!
If you want to take the next step to forget about sleepless nights forever, then:
See you soon,
PS If you found the article useful, share it using the buttons found at the bottom of the article. For you it is a small action but for me it means so much!
PPS Have you tried putting any of these tips into practice? how did you find yourself? answer me in the comments space at the bottom of the article. Your information can also be of help to others who read. Thanks!
1Miller JJ and coll .: "Three-year follow-up and clinical implications of mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders".
2Costa A and coll .: "Turning Towards or Turning Away: A Comparison of Mindfulness Meditation and Guided Imagery Relaxation in Patients with Acute Depression".
3Jacobs TL et al .: "Intensive meditation training, immune cell telomerase activity, and psychological mediators".
4Hoge EA and coll .: "Loving-Kindness Meditation practice associated with longer telomeres in women".
5Olivo EL .: "Protection throughout the life span: the psychoneuroimmunologic impact of Indo-Tibetan meditative and yogic practices".
6Bower JE et al: "Mindfulness meditation for younger breast cancer survivors: a randomized controlled trial".
1"Pharmacognosy - Phitochemistry Medical Plants" by Jean Bruneton - ed. Lavoiser publishing. 2 ° Ed. 1999.
2"Effects of fragrance inhalation on sympathetic activity in normal adults"by Haze S. and coll.
1 "Pulmonary function is a long-term predictor of mortality in the general population: 29-year follow-up of the Buffalo Health Study"by Schünemann HJ. and coll.
1 "Efficacy of an eight-week yoga intervention on symptoms of restless legs syndrome (RLS): a pilot study"by Innes KE. and coll.
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The information provided by the manuelcasadei.com website is not intended to diagnose, treat or prevent any discomfort or illness. The user of this website is always responsible for his health and Manuel Casadei, encourages you to follow these tips with the approval and supervision of a trusted doctor and declines all responsibility for actions taken following what is written in these pages.
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