How to Regulate Your Sleep Cycle

6 steps for better, regulated sleep

:: by E.C. LaMeaux

Healthy sleep patterns are essential to our health and well-being. Without enough sleep, we cannot optimally function. Loss of concentration, forgetfulness, confusion and irritability are just a few things that can occur when we don't get enough sleep. According to The Merck Manuals Online Medical Library (MMOML), approximately half of the population has sleep difficulties some of the time.

If you have a sleep problem or just are not sleeping as well as you would like, you made need to reset your internal time clock and regulate your sleep patterns. The MMOML recommends the following steps to getting your body back on track and regulating your sleep cycle.

Step 1: Establish a set waking time and avoid daytime napping

When you go to sleep is very important, and having a set bedtime is helpful. Even more important, though,  is getting up each day at the same time. If you have trouble sleeping one night, but still get up at your regular time, your chances of sleeping well the next night improve more than if you were to allow yourself to sleep in or nap. It is critical to your sleep regulation that you keep your set wake time even on days when you don't have to be at work.

Step 2: Unwind with a relaxing routine before bed

Find a relaxing activity to help you unwind before bed, and make it a routine. The Mayo Clinic recommends gentle yoga stretches, meditation, listening to soothing music or bathing in warm water. Reading a book and doing other basic hygienic activities such as washing your face and brushing your teeth can also be a part of a relaxing bedtime routine that can help regulate your sleep cycle.

Step 3: Set your sleep environment

Eliminating as much noise as you can will help you regulate your sleep cycle. If you live in a city with traffic, try using a white noise machine, listening to nature sounds or wearing earplugs. Keep your bedroom at a temperature you find comfortable — not to cool or too hot. Turn off the lights, and block outside noise and light with heavy curtains. If it's comfortable for you, use pillows between your knees or under your waist to help maintain spinal alignment and reduce back discomfort.

Step 4: Exercise regularly

Regular exercise is essential to your overall health, including your sleep. Both the Mayo Clinic and the MMOML recommend daily exercise as an essential part of regulating your sleep cycle. However , exercising within five hours of bedtime is not advised.

Step 5: Avoid nicotine and avoid caffeine, alcohol and large meals before bedtime

Using nicotine anytime during the day can cause sleep disturbances. Caffeine consumed after lunch can make it difficult for some people to sleep at night. Don't let the initial feelings of relaxation and sleepiness fool you, restless sleep and waking too early are known to result from alcohol consumption. Eating more than a small snack before bedtime can also cause less than restful sleep.

Step 6: If you have trouble sleeping, get out of bed

If you wake up in the middle of the night and can't seem to fall back to sleep within 15 to 20 minutes, get up, go into another room and engage in a relaxing activity. You may want to read a book, stretch or meditate. When you feel sleepy again, go back to bed.

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7 Other Reasons for a Headache

:: by Marisa Belger

The search for the cause and cure of the common headache has kept doctors and healers busy for centuries. While research has linked head pain to a number of common triggers — stress and colds/flu are popular — there seems to be an entirely new school of thought that connects headaches to a handful of unexpected sources.
The Guardian recently compiled a list of seven additional causes of headaches:
Toxic colon
While the healthy transit time of food through the bodies should be less than 24 hours, it’s often two days or more. “Diets of processed food and poor drink choices, along with a lack of exercise, are key factors for a sluggish colon. These can lead to self-poisoning of the whole system — in other words, a toxic colon,” explains Irena Dumbrell, a UK naturopath and colonic hydrotherapist. “The repercussions of a toxic bowel may cause a range of health problems, including frequent headaches.” She recommends detoxing the digestive system by trading red meat, rich foods, spices and alcohol for fruits, vegetables, salads, chicken and fish.
Too much medication
Overusing painkillers can actually cause you more pain. Using medication to relieve headache pain more than three days a week can make the situation worse. “The only way to make the headaches better is to stop taking the tablets,” says Dr. Anne MacGregor, director of clinical research at The City of London Migraine Clinic
Anger
Keeping anger inside can lead to headaches, but it’s important to find a space between a temper tantrum and complete internalization of feelings. “There are times when expressing anger isn’t the best thing,” says Robert Nicholson of the Saint Louis University School of Medicine. “What I would hope to do is to help people learn ways to lengthen their fuses so they avoid becoming angry.” According to Nicholson, viewing life challenges in shades of grey instead of black and white, and letting go of things that are beyond your control can help diffuse anger.
Poor posture
Slouching puts extra pressure on the neck and scalp muscles.
“Your head is heavy,” explains Noel Kingsley, a practitioner of the Alexander Technique. “Essentially, you are carrying a 10-13 pound medicine ball on top of your shoulders that relies on the natural curve of your neck to support it. When your posture is off balance, your neck is thrown out of alignment and blood flow is reduced to your brain. It’s much like standing on a garden hose pipe,” he says.
Hairdressers
“Some people get a dull headache after a visit to the hairdresser or barber where they have held their head back over the basin for a shampoo,” says Shirley Trickett in her book Coping With Headaches. “The headache can arrive later in the day or the following morning, so many don't associate it with their visit,” she explains. “It can be avoided by bending forward over the basin.”
Down time
It’s possible to get a headache even when you’re seemingly relaxed. These “leisure” headaches are the result of factors that have built up during the week: stress, lack of sleep and missed meals. And for some, extra sleep can lead to a headache.
Sex
Sometimes sexual activity can lead to head pain. Migraine expert MacGregor links headaches during sex to “excessive muscular contraction of the head and neck.” The pain will pass, but you should seek out medical care if you experience frequent episodes.
What are your headache triggers? How do you treat the pain?
[via Guardian]