My Tenth blog “Top 10 Causes of Poor Sleep” – in this blog I will discuss 10 common causes of poor sleep and natural remedies you can try to help improve sleep quality.
I have had several people in my family suffer from sleep insomnia. They just couldn’t go to sleep or they woke up frequently not being able to stay asleep. And as a result, became extremely frustrated and almost became mentally unstable as they knew the wrath they would suffer if they didn’t obtain good quality sleep. Back in the 1980’s there really wasn’t an easy way to look up remedies to this problem. Or to figure out what was causing it so you could get a better nights rest. But nowadays everything is at your fingertips. And after you understand some causes of poor sleep you can easily implement steps to fix the problem. We all have suffered through this at some point in our life. But there are some of us that have encountered it way more than we would like to admit.
So what causes poor quality sleep?
1 Pets in the bed, how to fix this is obvious, move the pet to another location.
2 Kids in the bed, how to fix this is obvious, move them back to their bed.
3 Alcohol affects the rhythm of sleep, first it acts as a sedative, but then a few hours later when blood alcohol level drops, it will wake you up again. To prevent this stop drinking 2 to 3 hours before bedtime.
4 Acid reflux, in my opinion acid reflux can be reduced by removing the food that is causing the problem. To pinpoint what it is – start keeping a food diary and write down your symptoms after you eat. Eventually you will figure out what the culprit is. Here are some foods that can cause acid reflux/heartburn:
Alcohol, particularly red wine
Black pepper, garlic, raw onions, and other spicy foods
Citrus fruits and products, such as oranges and orange juice
Coffee and caffeinated drinks, including tea and soda
Fried foods or foods high in fat
5 Pain, I will be the first to admit this one was a problem for me for a long time. Until I went off of gluten and diet soda, all the pain in my hips, legs and back disappeared! If you are suffering from pain, try switching out your soda with water and going on a gluten free diet – I bet you will see your pain reduced or maybe even go away altogether!
6 Vitamins, I will also admit I occasionally pop a few B12’s to give me a quick burst of energy, especially when I get home late from work and realized I need to do some homework for class. B6 and B12 should be taken in the am hours; they can cause some to have very vivid dreams that can wake you up in the night.
7 Eating right before you go to bed or in the middle of the night is a recipe for poor quality sleep. Why? There are two chemicals in your brain that are needed to go to sleep. Serotonin (not available as a supplement) and Melatonin (available as a supplement) a lot of Serotonin is needed to break down foods, especially foods high in carbohydrates. It takes your body 2 to 3 hours to remake the serotonin to put back what it used. This is the reason why you should stop eating 2 to 3 hours before bed. (you will see more about Melatonin in #1 in the next section)
8 Stress, this obviously can cause sleeping problems. Especially if you are a worrier. Yoga is a great way to unwind. Another great way to reduce your stress, leave work at work. Don’t take it home with you!
9 Medications can have side effects. If you take a control substance for ADD or ADHD (this will definitely keep you up if you take it too late in the day) make sure you read the side-affects before taking any medication your doctor prescribes. Or better yet, ask your doctor if the medication that he/she is prescribing will affect sleep? Don’t be surprised if he/she doesn’t know the answer. They often prescribe pills without warning you of the risks that comes with taking it!
10 Sleep Apnea, if you suffer from this try losing some weight, sometimes sleep apnea is brought on by weight sitting on your diaphragm. Remove the weight and you will likely improve this issue.
If you are open to taking vitamins to add to your quality of sleep, here is a list of the ones that I have found that help aid better sleep in my household. They may also help you to understand what natural remedies are out there and what you might be deficient in.
1 Melatonin (which is both a hormone and an antioxidant) it is also a chemical in your brain that helps you fall asleep. This can be found at the health food store or online.
2 5-HTP is a compound created in the body which is used to regulate serotonin levels in brain and central nervous system. This can also be found at the health food store or online.
3 Vitamin D deficiency has also been linked to excessive daytime sleepiness. You can request your Doctor to check your vitamin D levels. As we age this becomes a more common problem. The sun and a tanning bed (although you don’t want to “over expose”) are ways to get your Vitamin D.
4 Magnesium deficiency can cause insomnia. I take a Magnesium Malate supplement daily.
5 Lack of Potassium can lead to difficulty staying asleep throughout the night. If you are having leg cramps on a regular basis you could be low in potassium or it could be caused by consumption of gluten.
6 Adding a good Probiotic to your diet will help aid in the digestive process. Nothing worse than a bowl of popcorn lying in your gut for days! If you are absent a gall bladder like me I would highly recommend a good probiotic.
“In order to be as healthy as you can be, educating yourself is the key”
Ever since I was a kid I had learned that the small white marks (dots) on your fingernails indicated a calcium deficiency. In my quest to find answers to some of the symptoms I was having I thought I would look it up to see if it was true or just a myth. After all, the internet does provide us a wealth of knowledge, even if not all of it is a 100% accurate. Thirty years later I still get those small white marks (dots). Based on what I found the white marks on your finger nails are NOT calcium or zinc deficiency! However, I did find some arguments to the contrary, but more interestingly I found many more arguments that it is a myth! The majority indicate the white marks (dots) are common and harmless and don’t indicate any specific vitamin deficiency at all, those little white marks are indications of a minor injury (that probably happened 6 weeks prior to them actually appearing, so it is unlikely that I would even remember injuring them) and they should grow out with the nail. If they don’t,it may be a sign of a more serious condition developing. I snapped a picture and I will check back in a few weeks to make sure they are growing out with the nail. I never really pay much attention to them until I decided to learn more about nail deficiencies. During my research, I found some other valuable information I did not know previously and thought it would be great to summarize and share in a blog. If I had no idea, then more than likely others might not know they can look at their hands to reveal clues about their health. Your fingernails are actually a window into your entire body. If you are like me, I never actually looked through my own window before, that has sense changed!
Below is a list of nail deficiencies that can reveal clues about your overall health and help you identify the actual problem to some of the symptoms you might be having.
Nail pitting – Ice pick-like depressions (Could be a sign of psoriasis or connective tissue disorders)
Rippled Nails -Nail surface is rippled, Discoloration of the nail is common; the skin under the nail can seem reddish-brown. (This may be an early sign of psoriasis or inflammatory arthritis)
Nail clubbing – nail tends to be raised and circular and instead of the nail coming straight out it curves down. (Could be a sign of low oxygen in the blood or lung disease, inflammatory bowel disease, cardiovascular disease, liver disease or AIDS)
Spoon nails – nails curve up on the sides or have a significant dip in the middle of your nail (Could be a sign of iron deficiency, anemia, heart disease or hypothyroidism, or a liver condition known as hemochromatosis, in which your body absorbs too much iron from the food you eat.)
Pale Nails – very pale nails (can sometimes be a sign of a serious illness, such as: Malnutrition, Congestive heart failure, Liver Disease or Anemia.)
White Nails -If the nails are mostly white with darker rims (can indicate liver problems, such as hepatitis)
Terry’s nails, most of the nails appear white except for a narrow pink band at the tip. (Could just be contributed by aging; or could be a more serious condition such as liver disease, congestive heart failure, kidney failure or diabetes.)
Beau’s lines – horizontal lines run cross the nail. (The indentations can appear when growth at the area under the cuticle is interrupted by injury or severe illness such as uncontrolled diabetes, vascular disease, illnesses associated with high fever (ex. scarlet fever), mumps, measles or pneumonia, could also be a sign of zinc or protein deficiency.)
Loose nails – the fingernails become loose and can separate from the nail bed. The separated part of the nail becomes opaque with a white, yellow or green tinge. (Sometimes detached nails are associated with injury or infection. In other cases nail separation is a reaction to a particular drug or consumer product, such as nail hardeners or adhesives, thyroid disease or psoriasis.)
Yellow nails – yellow in color, maybe thick, new growth is slow, might lack cuticle or detail from nail bed in places. (Could be a sign of respiratory or lung disease, such as chronic bronchitis or a fungal infection, thyroid disease, diabetes or psoriasis)
Bluish Nails – Nails with a bluish tint can mean the body isn’t getting enough oxygen. (Could indicate a lung problem, such as emphysema or some heart problems are associated with bluish nails)
Cracked or Split Nails – Dry, brittle nails that frequently crack or split. (Have been linked to thyroid disease) Cracking or splitting combined with a yellowish hue is more likely due to a fungal infection.
Puffy Nail Fold – If the skin around the nail appears red and puffy, this is known as inflammation of the nail fold. It may be the result of lupus or another connective tissue disorder. Infection can also cause redness and inflammation of the nail fold.
Dark Lines Beneath the Nail – Dark lines beneath the nail should be investigated as soon as possible. They are sometimes caused by melanoma, the most dangerous type of skin cancer.
Gnawed Nails – Biting your nails may be nothing more than an old habit, but in some cases it’s a sign of persistent anxiety that could benefit from treatment. Nail biting or picking has also been linked to obsessive-compulsive disorder. If you can’t stop, it’s worth discussing with your doctor.
Green nails are a sign of bacterial infection
Red streaks in your nail bed are a warning of a heart valve infection
Blueish nails signal low oxygen levels in your blood or poor circulation
Dull nails could mean a vitamin deficiency
And in case you are wondering what healthy nails look like. They are PINK (with none of the above deficiencies)! I don’t know about you but the next time I check out someone’s wedding ring, I will probably be more focused on their nails than the actual ring.
The below website has a picture summary of nail deficiencies, for your reference.
If you are interested in learning more about one, Google it, you will find a vast amount of information for each deficiency listed above. Here is to learning more about your health!
“In order to be as healthy as you can be, educating yourself is the key”
After I learned drinking Diet Soda (aspartame) was causing a lot of my symptoms, I decided to switch it out with water. I was an avid Diet Soda drinking for the past 30+ years; drinking water was something I just didn’t like. I knew it was going to take some time getting use to this change.
On the first day off of Diet Soda, I filled up a tall glass of water from the sink and sat down at the table. As I lifted the cup to my face, I took a deep breath in and smelled what I thought was chlorine even before I took my first sip. So I tasted it, I could taste the chlorine. So I thought to myself, is this actually better than drinking diet soda? I greatly appreciate the fact that the US has good clean drinking water. There are many people in 3rd world countries that are not as fortunate. The human body is made up of roughly 60% water, so what better to put back in your body then water! Good clean water! But how clean is too clean? In order to protect our drinking water from disease-causing organisms and pathogens, water suppliers often add a disinfectant, such as chlorine, to drinking water.
So back to the internet I went to do a little more digging on my so called “clean water”. The EPA allows up to 4MDRL (Maximum Disinfectant Residual Level ) in our drinking water. So I proceeded to look up the water report for my area. And the report indicated the average chlorine in the water in my area was 1.2MDRL. If I can smell the chlorine at 1.2, what on earth would it smell like at 4? We all know why we use chlorine and beach, to kill bacteria and germs. But I never actually thought about what it might be doing to the inside of my body after consuming in on a regular basis. Little did I know that the small amount of chlorine in our drinking water was enough to slowly kill the good bacteria living in my stomach over time! The bacteria your body needs to breakdown food. In order to have good clean drinking water, it comes with a price, a price you can manage if you know about. So I purchased a spring water dispenser and now have a water delivery service deliver water to my house once a month, cost me about $7.00 per each 5 gal water jug (delivered). Small price to pay to save my entire families (and dog) gut! I haven’t gone so far as to put in entire water filtration system in the house yet, but that is in my foresight!
So how do you put the bacteria back in your gut, take a probiotic daily! Or better yet consistently eat a diet of fermented and cultured foods. You will get a much wider variety of bacteria than you can get from a supplement. A list of fermented foods is below for you reference.
Raw yogurt, Sauerkraut, Buttermilk, Fermented milk or kefir, Pickled fermentations of: cabbage, turnips, eggplant, cucumbers, onions, squash or carrots. But if you are like me and rarely eat any of above listed foods a probiotic supplement is better than nothing. Look for the highest strain you can find. If it was cheap, it probably will not offer much.
If you struggle with any of the below listed diseases or symptoms you likely suffer from a “Gut Abnormality”, that could have been caused by chlorine or many of a number of other things. Start taking a probiotic, your Gut will thank you!
|Multiple sclerosis||Type 1 diabetes||Rheumatoid arthritis||Osteoarthritis|
|Lupus||Crohn’s disease||Ulcerative colitis||Chronic skin conditions|
|Kidney problems||Urinary conditions||Allergic and atopic conditions||Degenerative skin conditions|
|Chronic fatigue syndrome||Fibromyalgia||Myalgic encephalomyelitis (ME)||Inflammatory bowel diseases|
“In order to be as healthy as you can be, educating yourself is the key”