Foods to Sleep Better:
Following are the top foods for better sleep:

Bananas: Bananas are good sources of potassium and magnesium. Magnesium and potassium are natural muscle relaxants. Hence, they calm down the system and relax your body. Other benefit of bananas includes brain converts amino acids in banana to melatonin and serotonin that are essential for system to wind down. This is a perfect food which makes you sleep well.

Warm milk: This is one of the best foods for inducing sleep. Milk has amino acid L-tryptophan that gets converted to 5-HTP and on consumption, it releases serotonin. Serotonin is required for relaxing the body and making it to sleep. This helps a person to have good sleep. Also, milk is rich in calcium that promotes sleep.

Bread: This is one of the best foods that make you fall asleep. It is because bread is a good source of carbohydrates. Carbs produce more serotonin and insulin which are essential for having sound sleep.

Cherries: Cherries are good source of melatonin which controls body clock for regulating sleep. Hence, when one munches these, it helps the clock to tick faster or slower. One must have them just an hour before going to sleep.

Oatmeal: Oatmeal is an excellent food for inducing sleep. Consuming this will result in insulin production. Insulin production raises blood sugar levels and thus, induces sleep. Also, oatmeal has melatonin that acts as a natural sleep aid.

Chamomile tea: This is one of the best calmative drinks. It exerts mild soporific effect. It is a natural body relaxant for soul and body.

Onion soup: Onions contain sephoretin. It has calmative properties. This induces sleep. Hence, it was used as a sleep inducer in Ancient Greece.

Other foods: Other foods which make you sleepy include:

• Potatoes
• Honey
• Tofu
• Poultry
• Sunflower and sesame seeds
• Meats especially turkey
• Hummus
• Nuts
• Lentils
• Whole grain foods
• Soy products
• Seafood
• Beans
• Rice
• Many dairy products such as cheese and yogurt

These are a few foods for better sleep. These foods relax the tense muscles and calm down the nervous system. Also, they stimulate sleep hormones production such as melatonin and serotonin. Remember that ketchup, strong drinks, alcohol, chocolate and canned meat cause insomnia.

Insomnia Herbal Remedies:
Several herbal remedies for insomnia can be used to treat this disorder. Following is the list of some herbs:

Hops: This herb is used combined with valerian roots for treating this sleep disorder. Hops have sedative properties which help in treating insomnia.

Valerian roots: It is said that Hippocrates (father of medicine) used this for treating disorder. Later, it has been supported by modern medicine science that it cures insomnia. This is not an addictive root like prescription medications.

Kava: Scientific studies have proved that this herb helps in insomnia treatment. Like valerian roots, even kava is not an addictive.

German chamomile: Generally, German Chamomile is taken in the form of tea. This is one of the insomnia home remedies.

California poppy: This has calming properties and sedative in nature. Hence, it is used to treat sleeping disorders and anxiety. However, you must not mistake it to be opium poppy. California poppy effects are milder than opium poppy. Hence, it is safer than opium poppy.

Cumin seeds: Combine mashed banana and cumin seeds and take it after having dinner. This is one of the effective remedies for insomnia.

Lavender: It consists of volatile oils. Lavender essential oil has soothing effects. It must be applied under the pillow to get peaceful and sound sleep. You can also inhale lavender oil to treat insomnia.

Lemon balm: Lemon balm is a perennial mint. It has lemon-flavored leaves. Lemon balm essential oil helps in alleviating tension. Usually, it is used together with valerian roots.

Piper longum: One must take piper longum powder along with jaggery and followed by one glass of warm milk. This is an excellent natural remedy for insomnia.

Salvia tea: Before going to bed, drink salvia tea. This combats insomnia.

Ginseng: Ginseng has many benefits and one of them is treating insomnia.

Herbal tea: Some types of herbal tea must be steeped for about 15 – 20 minutes and then must be used as herbal remedy for insomnia. Do not add sugar as it contains some enzymes that keep you awake. Make a note to remember to drink tea warm.

Passion flower: Passion flower is a sedative. Place passion flower near the bed. This helps in curing insomnia to a great extent. This is one of the effective herbal remedies for insomnia.

The most common causes of lack of sleep include fear, anxiety, any health condition, stress, excess work, etc. you must remember that if insomnia continues for a long period, it may result in chronic insomnia. Do you know the harmful effects of sleep deprivation? Insomnia or lack of sleep can afflict all parts of the body. Let us know in detail about the

lack of sleep effects

.

Short Term Effects of Lack of Sleep:

sleepiness is the immediate short term effect of sleep deprivation. If a person does not sleep for sufficient amount of time, he may feel sleepy the next day. Next, constant feeling of drowsiness, laziness and drowsiness are other side effects of insomnia. Following are other side effects of sleep deprivation:

• Irritability
• Impaired alertness
• Impaired attention
• Memory lapse
• Nausea
• Headache
• Muscle fatigue
• Depression
• Anxiety
• Low concentration

Most of the above mentioned are some effects of sleeplessness in young adults and teenagers. Teenagers are more susceptible to suffer from insomnia because of activities, studies, etc. One can overcome this easily by having a good sleep in night for about 6 – 7 hours daily. But, if an individual is suffering from chronic insomnia, following are some possible long term symptoms of lack of sleep.

Long Term Effects of Sleep Deprivation:

In long run, sleeplessness afflicts the functionality of all body parts, particularly the impact of sleeplessness is more severe on the heart and brain and in some cases, it is irreversible. Following are some lack of sleep effects:

• Weight loss or gain
• Faster aging of the skin
• Low sex drive
• Diabetes
• Stroke
• High blood pressure
• Irregular heart beat
• Heart failure
• Heart attack
• Tremors
• Memory loss
• Hypertension
• Heart disease
• Hallucinations

The clear effects of insomnia during pregnancy are not known, however, it is said that it affects the health of the mother and baby as well. Pregnant women may also suffer from depression, irritability and so on because of sleeplessness which may have serious effects on their health. The major side effect of sleep deprivation in pregnant women is weight loss. This is not good for the health of the baby.

Besides these health hazards, several road accidents occur when drivers fall asleep. If a person does not have proper sleep, he is not aware of the things around him and may voluntarily fall asleep.

what causes snoring in women

exactly.

What Causes Snoring in Women?

Following are some of the reasons of snoring in women:

Menopause:

Estrogen is a respiratory stimulant ands aids in restricting the muscles from relaxing. As the levels of estrogen decrease in menopause, snoring is very common in women who are undergoing menopause. Even if women gain weight during menopause, the fat constricts the airways during sleeping. The muscles may become more relaxed because of low levels of estrogen. This can be one of the reasons for snoring.

Obesity:

This is one among the determining factors if it comes to snoring. Obese women are more likely to snore, because of the presence of excessive fat around the neck. Excessive fat blocks the airways. If such women are in deep sleep, the throat muscles may relax and the forceful and irregular airflow because of constricted airways, will result in the vibration of structures present in the throat. The more the y vibrate, the louder is the snoring sound.

Sleeping posture:

The airways may also get blocked if a woman sleeps on her back. If a woman lies on her back, her tongue falls back towards the throat. Hence, the tongue constricts the airways. Change the sleeping position and ask your partner whether it made a difference or not.

Blocked nasal passages:

Women who suffer from allergies, rhinitis, flu, common cold or sinus infections may snore because of nasal congestion. If the nasal passages are obstructed, you will indulge in mouth breathing, resulting in snoring. As smoking inflames the nasal passages and trigger nasal congestion, try to quit smoke. This is very beneficial. In some cases, even the enlargement of tonsils because of tonsils obstructs the airways and result in snoring occasionally.

Alcohol:

Women who consume excess amounts of alcohol may snore heavily. This is because the alcohol relaxes muscles near the throat. The muscles vibrate more if they relax more, resulting in snoring. Alcohol abuse may result in sleeping disorder, known as sleep apnea.

These are some of the

causes of snoring in women

. As you are aware of the causes of snoring, you can solve the problem easily. Nasal strips and medications are available for solving this problem.

Natural Remedies for Insomnia:

• Yogurt:

  Consuming yogurt is a beneficial remedy to cure insomnia. This is an ancient remedy followed to treat insomnia.

• Milk:

  Add a tablespoon of honey to a glass of warm milk and drink it before going to sleep. This is another simple home remedy for insomnia.

• Onion:

  Try to include raw onion salads in your daily diet. This is a good remedy for sleeplessness without any adverse effects.

• Fenugreek:

  Add a tablespoon of honey to two tablespoons of fenugreek leaves and take it before sleeping. This remedy must be followed for a month.

• Celery leaves:

  Mix 1 tablespoon each of honey and celery leaves and drink it prior to going to bed. Continue this remedy for a fortnight. This is an efficient remedy to treat insomnia naturally.

• Ghee:

  Wash your eyes with rose water and later put a drop of cow ghee in your eyes. Close your eyes and just sleep.

• Regularly massage your soles before sleeping to sleep normally. This is another good remedy for sleeplessness.
• Comb your hair and ask your beloved to tingle your hair.
• Massage your feet, nape of the neck, shoulders and calves before going to bed. This is one of the simple natural remedies for insomnia.
• Certain yoga postures and meditation are another simple natural insomnia remedies.

The prime evidence of the nocturnal panic attack is sitting in upright bolt from a deep sleep. The symptoms of nocturnal panic attacks are different from that of the panic attack which takes place during the day time. The symptoms includes shortness of breath, fear,sweating and palpitation.

Symptoms Of Nocturnal Panic Attack:

The symptoms of nocturnal panic attack can be summarized as:

• Accelerated heartbeat
• Shortness of breath
• Trembling or shaking
• Chest pain or discomfort
• Sweating
• Nausea or Stomach cramps
• Fear of losing control
• Hot flashes

Causes Of Nocturnal Panic Attack:

The causes of nocturnal panic attack can be summarized in the following points:

• Intense stress or anxiety results in triggering of these nocturnal panic attacks.
• Sometimes these occurs when the body sense some kind of danger so the reacts in that fashion
• If there is a history of panic attacks then also it can take place in the next generation in another form
• Sleep apnea is considered as one of the biggest reason for these kinds of panic attacks

Treatment Of Nocturnal Panic Attack:

In order to treat nocturnal panic attack following steps must be followed:

• Be sure about what you eat during the day and especially during the day.
• Try to have a lighter meal and in limited quantity just before going to bed.
• The intake of caffeine, sugar, alcohol must be checked.
• Make sure of doing physical exercises like, yoga, walking etc. Any do feel like but some kind od activity is necessary.

Yoga normalizes the sleep cycle by accelerating the circulation of blood to the sleeping centre in the brain. Practice yoga and relieve yourself from those sleepless nights.

Tadasana (mountain posture)

1. Stand straight and bring your feet together. Leave the hands freely on either sides of your body and look straight.
2. While inhaling, lift you’re your hands gradually (to the front) up to the shoulder level.
3. As the inhalation is complete, hold your breath keeping your palms facing each other.
4. Face the palm downwards, and take your hands to your sides (in the lifted position). Look straight while holding your breath.
5. Bring the hands again to the front as in the previous position.
6. Lift your hands towards the sky, your palms facing each other. Look straight without bending your body.
7. Now bring the hands to the sides at the shoulder level.
8. Exhale as you bring the hands down. Now you are in the same position in which you began.

Shavasana (the corpse posture)

Shavasana is the corpse posture that makes your mind and body relax.
Lie down on your back. Relax the muscles of your body and face. Also free your mind and relax. Breathe deeply and slowly through your nostrils. As you breathe, concentrate on your breath and visualize the ebb and flow of waves in the sea. This will help you relax your mind and body.

With yoga, sleep comes very easily. It increases the quality of your sleep thereby reducing the time needed for sleep. The other asanas that would be useful in curing insomnia are Bhujangasana and Shalabhasana.