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Five Ways to Get Your Daily CBD Intake
CBD for Health

Five Ways to Get your Daily CBD Intake

by Jesse Dunn
written by Jesse Dunn

CBD (Cannabidiol) has been around for ages, yet in recent years this cannabinoid found in hemp, cannabis and other plants has attracted quite a bit of attention from the medical community and those seeking out all-natural alternative options for their health.

With this rise in popularity has come a wave of CBD products designed to suit virtually any need or use case, and there are now more ways than ever to get this cannabinoid’s healing properties into your system.

Because CBD is so versatile, manufacturers are taking consumer feedback to heart, releasing new and innovative ways to consume CBD and accompanying products that consumers can use and enjoy.

While options are nice, with products ranging from gummies, to capsules, and oils, it can be difficult and confusing to know which CBD product is the right one for your specific needs.

This brief guide will help you uncover some of the best (and most popular) ways, times and uses to get the most from your CBD. Read on to learn more!

CBD to Start Your Day

For most Americans, the day doesn’t begin until they’ve had that first cup of morning joe and consequential dose of caffeine. Now, that routine cup of coffee can be leveled up with the addition of CBD.

Yes, you heard that right. Coffee infused with 10 milligrams of CBD per serving comes in many varieties, including Columbian, Peruvian, dark roast, and others, helping jumpstart your day on the right foot. Why not switch up your regular cup of coffee with CBD infused coffee? Not only will your morning have its regular lift, but it will also have the added benefit of all that CBD has to offer. Balance is just a hot, steaming cup of coffee away.

If you’re not looking to walk around caffeinated all day, fear not! You can still get the same milligrams of CBD infused into decaffeinated coffee too. So now, you can stay warm and cozy during the day while reaping the benefits of CBD without any of the caffeine or overstimulation that comes along with it.

Mid-Day Work Jitters Have you on Edge? Calm your Anxiety…Discreetly
Current research has discovered that CBD is a promising new supplement when it comes to calming stress and other emotional issues associated with anxiety. In today’s world of meetings, deadlines, daily commutes, and high-volume workloads, anxiety for most people escalates during the typical Monday through Friday workday when most of these high-stress situations occur.

Taking a regular daily dose of CBD before and during your workday can help to keep the anxiety at bay while allowing you to successfully handle whatever stressors come your way.

But keeping a bottle of CBD oil at your desk, getting a dosage in, and then having to explain everything to your coworkers and boss may not make for the best situation. In this situation, CBD capsules or gummies may be the best products to take since the capsules anonymously blend in with other natural supplements on the market, and the gummies look like a typical vitamin or mid-afternoon snack.

Snack Time

If you’re midway through your day and craving a sweet treat, why not satisfy your sweet tooth with a CBD infused gummy treat? Each gummy or chewy treat has 10 milligrams of CBD infused in them, so now you can relax knowing that you will have a much-needed boost to finish out your workday in a stress-free way.

Not only will the CBD help you to relax in a non-sedating manner, it will also help you to feel ready to tackle any task that comes your way, no matter how big or small that task may be.

Post-Workout Gains – for the athlete in all of us

Regular exercise is a great way to diffuse stress and blow off some steam if your workday has been less than spectacular. The harder workout, the achier your muscles have the potential to be. And when that soreness piles on top of an already lingering migraine, your body can feel downright unbearable.

More and more amateur athletes, gym goers, and weekend warriors are turning to CBD’s natural anti-inflammatory properties to take away their aches and pains. CBD infused cream is a great addition to your post-workout routine as it is a wonderful aid in the recovery process. Most CBD creams are infused with a combination of CBD and menthol to help alleviate joint and muscle pain and discomfort. These topical, non-greasy creams come in an easy-to-use, no-mess pump bottle containing 150 milligrams and 300 milligrams of CBD, so you can decide the best dose to apply for all of your aches both big and small.

Sleep Tight with a Little Nighty-Night Assistance

If you have trouble sleeping at night, can’t fall asleep, or wake up frequently, then CBD oil will make a great addition to your nighttime routine. The simple ingestion of CBD oil can have you resting easy and feeling at ease. Now, a good night’s sleep may only be a few drops away.

CBD oil can either be taken under the tongue (sublingually) or in your favorite (non-alcoholic) drink right before bed at the end of your day. And since the oil comes with an easy-to-use dropper, dispensing the proper dose is simple and guess-free. CBD oils come in a variety of doses ranging from 7 milligrams to 58 milligrams per dose, so you can easily increase or decrease your nightly dose depending on your needs.

Closing Thoughts

As new research continues to report on the potential health benefits of CBD use, individuals like yourself are flocking in droves to try out this holistic, all-natural alternative to harsh chemicals and pharmaceutical drugs.

Finding new and effective ways to incorporate CBD into your lifestyle may dramatically improve the quality of your day to day well-being. But as with any supplement, every individual reacts differently, so you may need to experiment a bit in order to get the most benefits out of your regimen.

Whether it’s adding a boost to your day, getting a better night’s sleep, calming anxiety, or eliminating body aches and pains, CBD might be the answer you’ve been looking for.

 

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CBD for HealthHealth

5 Tips for Purchasing CBD Oil

by Jesse Dunn
written by Jesse Dunn

As studies of health benefits from cannabidiol are becoming more clear, more people are looking to it as a health supplement to help with various ailments, such as arthritis, inflammation, pain, and more. Due to the increasing demand, there are more manufacturers of CBD hemp oil selling product on the market.

Here are 5 tips to remember while shopping for CBD oil products.

Tip #1: Check if it Has Been Independently Lab Tested
CBD companies will send their product to laboratories for independent testing. Testing can reveal the amount and type of cannabinoids, and other toxins in their product. These analysis results are pivotal to know exactly what you are buying.

[Click here to view Medterra’s Lab Results]

Tip #2: Where The Hemp Was Grown and Manufactured
Not only should customers know what is inside the product, but where it is coming from. Hemp should be ideally grown in a field that was not a prior industrial waste dump. Plants can absorb these harmful wastes from the soil and contaminants could cause negative effects from consumption.

Tip #3: Method of Extraction Matters
Oil extract methods have the potential to produce traces of harmful solvents. Reputable CBD manufacturer will use an extraction method that results in the purest CBD possible. Currently, a reputable extraction method uses CO2 technology, aka Supercritical Fluid Extraction using Carbon Dioxide.

Tip #4: Color of the CBD Oil
The color of the CBD oil is an important factor for customers to know, as it indicates the purity of the oil itself. The darker the color means it has not been as filtered and has more impurities. If the oil is more clear, it means it has been filtered to extract unnatural substances to maximize pure CBD concentration.

Tip #5: Customer Service Should Be Readily Available & Responsive
Ultimately, a CBD company should always have a customer service representative ready to take calls and answers basic questions such as lead time on shipping, shelf life, storage, dosing, and company information.

When buying CBD products, please keep in mind that you want to find the purest product possible. By following the above tips, consumers can ensure they’re getting the maximum health benefits out of CBD oil products. If you have any questions, please email us at support@medterracbd.com or call 1-800-971-1288.

 

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CBD for HealthHealth

CBD Sleep Benefits

by Jesse Dunn
written by Jesse Dunn

Sleep is an important part of your overall health! According to National Sleep Foundation, it was reported in 2014 that 45% of Americans sleep poorly or not enough. Many sleepless users are looking for a natural alternative for sleeping issues and The Sleep Doctor, Dr. Michael Breus has shared the calming and sleep promoting benefits of cannabidiol in this post.

What is Cannabidiol (CBD)?

Cannabidiol (CBD) is one of the many active cannabinoids identified in cannabis. It can be extracted from marijuana or industrial hemp. It is a major cannabinoid, accounting for up to 40% of the plant’s extract. You may be familiar with another compound called Tetrahydrocannabinol (THC), which produces the “high” feeling. However, unlike its psychoactive counterpart, CBD does not have any psychoactive properties and can actually counteract the psychoactivity of THC. CBD is a natural alternative which has been found to have many significant medical benefits.

Does CBD help with sleep?

The cannabis plant has hundreds of different cannabinoids, several which have been studied for decades for their therapeutic benefits. CBD has been studied to reduce anxiety, depression and pain which can be helpful in reducing sleep difficulties and improving sleep quality. CBD has shown some promise in research to mitigate these symptoms which ultimately may facilitate with sleeping.

CBD may help reduce REM behavior disorder in people with Parkinson’s disease and post-traumatic stress disorder (PTSD). REM behavior disorder is a condition that causes people to act out physically during dreaming and REM sleep. Typically, during REM, the body is paralyzed and keeps sleepers from reacting physically to their dreams. Unlike in REM behavior disorder, the paralysis is absent, allowing the person to “act out” their dreams which may injure themselves or their sleeping partners.

How does CBD interact with my body?

Discovered in the 20th Century, the endocannabinoid system is a biological system composed of endocannabinoids that are neurotransmitters that bind to cannabinoid receptors in the mammalian brain and body. CBD is one of the primary cannabinoids found in hemp. These cannabinoid receptors play a pivotal role in physiological processes such as mood, memory and pain. There are two cannabinoid receptors – CB1 and CB2 that are located on cells throughout the body.

Cannabinoids help coordinate and regulate how we feel and think by binding with the endocannabinoid system’s CB1 and CB2 receptors. Fitting like puzzle pieces, cannabinoids are designed to link together with the cannabinoid receptors. Linking activates the receiving neuron into action, triggering a set of events to pass along the message and carry out a variety of cellular responses needed for homeostasis and healthy functioning.

Conclusion

Since CBD oil has not been FDA approved as a cure or treatment for any disease, medical claims cannot be made. This does not dispute the fact that consumers are looking for a natural alternative to aid with sleep. It appears CBD may improve sleep quality, however, scientific conduct does not specifically state CBD helps with sleep or health issues.

Click here to read more about the Sleep Doctor’s article

Pair your sweet dreams with Medterra’s Dissolvable Sleep Tablets that contain 25mg of CBD and 10mg of melatonin for a restful night’s sleep. In a bottle count of 30, these tablets can be scored in half and dissolve quickly under the tongue to drift into sweet dreams.

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CBD for HealthHealth

FDA Officially Calls CBD Beneficial

by Jesse Dunn
written by Jesse Dunn

In August 1017, the Food and Drug Administration asked for people’s experience in the Federal Register in an effort to help the United Nations’ World Health Organization decide whether 17 controversial drugs have any medicinal benefits and if they should face international restrictions under the 1971 Convention on Psychotropic Substances.

One of the drugs that are up for consideration is marijuana, specifically cannabidiol (CBD), one of the plant’s non-psychoactive components responsible for much of its pain-killing properties.

Other substances were up for review as well, however CBD is the only drug on the list that the FDA specifically called “beneficial.”

Medterra CBD FDA

Here’s what the FDA wrote about CBD:

“Cannabidiol (CBD) is one of the active cannabinoids identified in cannabis. CBD has been shown to be beneficial in experimental models of several neurological disorders, including those of seizure and epilepsy. In the United States, CBD-containing products are in human clinical testing in three therapeutic areas, but no such products are approved by FDA for marketing for medical purposes in the United States. CBD is a Schedule I controlled substance under the CSA. At the 37th (2015) meeting of the ECDD, the committee requested that the Secretariat prepare relevant documentation to conduct pre-reviews for several substances, including CBD.”

The FDA wants to hear from you if you’ve ever had direct experience with the medicinal benefits of CBD.

Read some of the testimonies shared with the FDA on the benefits of CBD and cannabis:

“I find CBD to be something of a miracle drug, and I’d encourage the FDA to not just legalize, but further study of the benefits of this compound. As a medical cannabis patient, I use CBD frequently to relax and as a pain-relief alternative to acetaminophen and ibuprofen. I also have a dog with epilepsy, and CBD reduces the frequency of his seizures from once every two weeks to once every five weeks. (He also takes prescription medication.)”

“CBD has helped me with fibromyalgia, anxiety, and IBS. Pharmaceutical drugs caused me side effects. With CBD I have no side effects. For me, it makes life normal again. Imagine living every day of your life in different pain and add-on anxiety so strong you get scared to leave your house. The worry of the pain and what might happen is crippling. Now imagine taking pharm pills that add on more symptoms. Then you choose to live in pain to avoid the side effects. When I started using CBD everything changed. I finally felt comfortable out in public again I finally felt like myself again. My pain has been eased my life has been given back to me.”

“My job is that of a patient advocate at a dispensary. We have countless patients that depend on using CBD so they can have a comfortable quality of life. We have first-hand accounts that patients have been able to supplement or fully replace [prescription medicines] in their daily regimens. If you came to my place of business for just one day you would see how important CBD and cannabis is for many people from all walks of life.”

“I have been using CBD for over a year. Since then, my sleep has improved, my eczema has all but disappeared. My mood and focus are fantastic. It is not addictive (unlike other products which are completely acceptable to the FDA including alcohol and nicotine). I have seen no negative side effects.”

“It has been extremely helpful in reducing my pain and muscle spasms without having to use something like an opiate or muscle relaxer which affects my cognitive abilities also.”

 

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What is CBD Oil
CBD for HealthHealth

What is CBD and how can it help you?

by Jesse Dunn
written by Jesse Dunn

Cannabidiol (CBD) is one of the many active cannabinoids identified in cannabis. It can be extracted from marijuana or industrial hemp. It is a major cannabinoid, accounting for up to 40% of the plant’s extract. You may be familiar with another compound called Tetrahydrocannabinol (THC), which produces the “high” feeling. However, unlike its psychoactive counterpart, CBD does not have any psychoactive properties and can actually counteract the psychoactivity of THC. CBD is a natural alternative which has been found to have many significant medical benefits.

Since then, CBD has become very popular recently and appearing in local grocery stores on shelves, with no medical card required to purchase. Many customers have been using it for a variety of ailments and although there has not been scientific conduct that CBD is proven to have medical benefits, there have been many successful user testimonies.

What is the Endocannabinoid System and how does it make CBD work?

Discovered in the 20th Century, the endocannabinoid system is a biological system composed of endocannabinoids that are neurotransmitters that bind to cannabinoid receptors in the mammalian brain and body. CBD is one of the primary cannabinoids found in hemp. These cannabinoid receptors play a pivotal role in physiological processes such as mood, memory and pain. There are two cannabinoid receptors – CB1 and CB2 that are located on cells throughout the body.

What are CB1 & CB2 Receptors?
CB1 receptors are primarily located on nerve cells in the brain, spinal cord and central nervous system. They are very abundant in the cerebellum, basal ganglia, and hippocampus. The CB1 receptors have been found to play a role in memory processing, motor regulation, pain sensation, mood, and sleep.
CB2 receptors are primarily found on cells in the immune system and its associated structures. When activated, they stimulate a response that fights inflammation, which can reduce pain and minimize damage to tissues.

Cannabinoids help coordinate and regulate how we feel and think by binding with the endocannabinoid system’s CB1 and CB2 receptors. Fitting like puzzle pieces, cannabinoids are designed to link together with the cannabinoid receptors. Linking activates the receiving neuron into action, triggering a set of events to pass along the message and carry out a variety of cellular responses needed for homeostasis and healthy functioning.

Is CBD legal?

Yes CBD is legal nationwide, being that it contains less than 0.3% THC and complies with the Agricultural Act of 2014.

The Agricultural Act of 2014 is an act of Congress that authorizes nutrition and agriculture programs in the United States with certain states, signed into bill by former U.S. President Barack Obama. The act indicates the growing or cultivating of industrial hemp is allowed under the laws of the State in which such institution of higher education or State department of agriculture is located and such research occurs.

All of Medterra’s CBD products are grown and extracted in accordance with the strict guidelines of the Kentucky Department of Agriculture. Growing under the Kentucky Hemp Pilot Program is also 100% compliant with Section 7606 of the 2014 Farm Bill, which means harvesting and distributing is 100% legal at the federal level. Our products contain 0% THC, guaranteed.

How can you take CBD?

1) Vaping

Vape pen or vaporizers are a very popular product since it is the fastest means to consume BCD to elicit its effects in the body. Since the effect in the body will be felt within a short period of time after inhalation, the active ingredient enters directly into the bloodstream.

2) Sublingually

The second fastest option is taking it sublingually, where the consumer keeps the oil underneath the tongue for a short period of time before swallowing it. This is the most popular means of CBD consumption.

3) Oral Application

Another common option of consuming CBD is simply eating it as it is, which might take longer to produce the desired outcome. These options can appear as capsules, and in edible forms such as chocolate or gummy bears. This method is considered the slowest but is an easy way to consume CBD.

4) Topical Application

Users have the option of applying the CBD directly to their skin, as these products come in forms of cream or balm. This method is usually used to treat pains and skin problem by applying to the affected area and rubbing to enter the skin.

Where can I buy CBD products?

CBD products are available virtually online and in many stores! You can find them in a tobacco shop, dispensary, local grocery store, or online. You do not need a medical card to purchase. However, purchasing requirements may vary by store.

What CBD Products does Medterra Sell?

  • Medoil CBD Tincture
    CBD Oil Tincture    Our CBD tinctures come in a variety of strengths of 500mg, 1000mg, and 3000mg for different customer’s needs. Each tincture consists of high-quality CBD suspended in food grade, premium MCT oil.

CBD Gel Capsules
CBD PillsMedterra’s CBD gel capsules combine 25mg or 50mg of CBD in MCT oil in encapsulated form for easy consumption. They can be taken morning or night for fast and easy relief.

CBD Pain Cream
CBD Pain CreamA powerful combination of CBD, Arnica, and Menthol, Medterra CBD Pain Cream provides a rapid cooling feeling, perfect for sore muscles and joints.

  • Dissolvable Sleep Tablets
    CBD Sleep Pills

Medterra’s Dissolvable Sleep Tablets contain 25mg of CBD with 10mg of melatonin, to provide a restful night’s sleep. Comes in a bottle count of 30 and can be easily scored in half. This is the perfect step before hitting the bed, by simply placing the tablet under your tongue and allowing it to dissolve and drift off into sweet dreams.

______

Medterra is committed to providing customers quality, fully compliant and affordable CBD products on the market. Grown from US industrial hemp, our products contain zero THC, making it some of the purest CBD available. Every plant is extracted under the Kentucky Department of Agricultural Industrial Hemp Pilot Program and third-party tested to guarantee no contaminants. When you use our products, you can feel confident that you’re doing the right thing for your health and wellness.

 

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7 Best Ways for Seniors to get Stress Relief
Conditions & Treatments

7 Best Ways for Seniors to get Stress Relief

by Kimberly Johnson
written by Kimberly Johnson

Stress is the body’s reaction to any change that requires an adjustment or a response. Stress is a normal part of life. At some point, almost everyone gets stressed. 7 Best Ways for Seniors to get Stress Relief

Reasons

So what are the reasons seniors get stressed. As they retire, seniors leave the working world and are immersed in the world of retirement. Along with being older, retirement brings about a different set of circumstances. Some of these may cause seniors stress. Circumstances such as:

  1. Having lived in the regimented working world for over 40 years, retirement creates problems for some. From having something to do all day long for over 60 years to suddenly change and have all the time in the world. For some who aren’t prepared, this change can create stress.
  2. Some seniors may not be financially ready for retirement. Social security only provides so much income. And this causes some seniors to worry about how they will get by for the rest of their lives.
  3. Loss of companions in the same generation results in isolation and is a big stressor.
  4. Medical conditions. Also, some seniors may have or develop serious medical conditions as they age. Depending on the severity, some of these conditions may cause seniors stress.
  5. Physical limitations. Age creeps up on seniors and along with age some will develop physical issues limiting them in some way and form. Being independent for most of their lives, these limitation become challenges and source of stress.

Symptoms of Stress

How do you recognize, you are in, stress? Well, some of the more common symptoms of stress include:

  1. Worry or anxiety
  2. Panic attack
  3. Difficulty sleeping
  4. Irritability
  5. Outburst of anger
  6. Inability to concentrate
  7. Headache
  8. Self-neglect
  9. Alcohol abuse

Activities to Relieve Stress

And, here are some activities that will help relieve the stress. Most noteworthy, the first five activities are relatively easy to do. For those not familiar with the last two, they can be learned by watching you tube videos or going to classes.

  1. Go for a walk. Walking is a universally accepted way to reduce stress. Furthermore, considerable research has shown that walking as fast as you can or even jogging reduces stress. Moreover, walking can be done anywhere, so it’s an easy thing to do.
  2. Listening to music. Research has shown that listening to music helps reduce stress. Moreover, as compared to other music genres, classical music is best for relieving stress.
  3. According, to Harvard Medical School’s Department of Neurobiology, dancing helps reduce stress. And dancing to your favorite music is a fun thing to do for getting rid of stress. Moreover, if your partner is not immediately available, you can dance on your own.
  4. Take a short nap. Researchers from Sorbonne University in Paris found that a brief 30 minute nap was effective in relieving stress. So, go ahead and take that short nap when you are stressed.
  5. Be with someone close. Much research and studies have shown that being in the company of someone close to you or you enjoy, gives you relief from stress.
  6. Meditation has also been found to ease stresses like anxiety, depression and pain. And there are countless studies backing that up. If you are not familiar with mediation take a short course. Or learn it, on your own, from you tube videos.
  7. Do yoga movements. Again many studies have shown yoga reduces stress and anxiety. In fact, research has shown that yoga is better than walking to relieve stress. If you are not familiar with yoga, take classes or learn some basic elements from you tube videos.

Finally, once the stress is gone and you are feeling better, figure out ways to resolve the issue(s) causing you stress.
https://www.fitnessreporting.com
Lisa Anderson, Master’s in Nursing, working on a PhD. Been a visiting nurse for many years. Interested in connection between staying fit and health. Creator of the website.
7 Best Ways for Seniors to get Stress Relief 7 Best Ways for Seniors to get Stress Relief 7 Best Ways for Seniors to get Stress Relief 7 Best Ways for Seniors to get Stress Relief 7 Best Ways for Seniors to get Stress Relief 7 Best Ways for Seniors to get Stress Relief 7 Best Ways for Seniors to get Stress Relief 7 Best Ways for Seniors to get Stress Relief 7 Best Ways for Seniors to get Stress Relief 7 Best Ways for Seniors to get Stress Relief 7 Best Ways for Seniors to get Stress Relief 7 Best Ways for Seniors to get Stress Relief
 

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Tips for Better Sleep as You Age
Conditions & Treatments

Tips for Better Sleep as you Age

by Kimberly Johnson
written by Kimberly Johnson

As you age, people experience changes in the sleep patterns they had for years. Some people have the habit of sleeping early; some have less deep sleep while there are others who wake up early. However, it is not completely normal for people to have sleeping disorders. Whether you are 6 or 60 you need to have proper sleep to stay healthy emotionally and physically. If you are experiencing a sleep disorder these tips will help. Tips for Better Sleep as You Age

Why do you need better sleep when you are older?

It is important to have a quality sleep as it helps to improve memory formation and concentration. Deep sleep allows your body to repair cell damage as well as strengthen the immunity.
People who have sleep disorders suffer from depression, memory problems, attention, etc. Such people also have a higher risk of cardiovascular disease, weight problems, diabetes and breast cancer in women. Tips for Better Sleep as You Age

Know how sleep changes with the age

The amount of growth hormone production decreases as people age and this can lead to deep sleep issues. For instance, the body produces less melatonin and so you can experience fragmented sleep.

Know the issues

Some of the causes of sleep disorder can be treated. By knowing such causes, you will be able to solve the problems and have improved sleep. It can be reasons like stress, depression, anxiety, trauma, etc.
Some of the common causes are: Tips for Better Sleep as You Age
Poor sleep environment
Consumption of alcohol or watching TV at bedtime will inhibit deep sleep. So it becomes important to have the room dark, quiet and comfortable. Tips for Better Sleep as you Age
Not having a good bed
It is very important to have a good bed to fall asleep. Changing your bed with one of the collections from BedSOS.co.uk can be a better option.
Medication
With growing age, people tend to consume more medications and this comes with some side-effects, this can hamper the sleep causing some disorders. So in such scenario, it becomes necessary to consult a doctor and get the medications changed.
Lack of exercise
People with older age tend to have a sedentary lifestyle. Such people either experience less sleep or are sleepier throughout the day. So it would be better to have an exercise routine or do aerobics to promote good sleep.
Stress
People experience stress for a number of reasons like death of a loved one, retirement, change in lifestyle, etc. Adding meditation to your routine or talking to someone face-to-face helps.
Less social engagement
People who have less social engagement does have trouble falling in sleep. So it becomes important to meet people by joining senior’s group or joining some classes.

Now what? Tips for Better Sleep as You Age

Bringing about some changes in lifestyle can help to have better sleep. You can make simple changes by not using mobile and other devices at night, using your bedroom for activities other than sex and sleep, keeping the clock away so you can’t hear it ticking, etc. Eating and exercising right can help too. If you have persistent issues we suggest consulting a doctor.

Tips for Better Sleep as you Age

Tips for Better Sleep as you Age Tips for Better Sleep as you Age Tips for Better Sleep as you Age Tips for Better Sleep as you Age
Tips for Better Sleep as You Age
Tips for Better Sleep as You Age Tips for Better Sleep as You Age Tips for Better Sleep as You Age
 
 

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Why Sleep affects your Health
Health Tips

Why Sleep affects your Health

by Andrew Vertson
written by Andrew Vertson

When it comes to health, there is one, simple, easy and FREE thing that you can do immediately to boost your health – and that’s sleep! Why Sleep affects your Health
In fact, sleep is important for ALL areas of health, and it’s the most important thing you do each day.
When you peruse the internet or health magazine, all the experts argue on eating no meat or eating a diet full of it. Some say no dairy or lots of it. Some say to eat lots of raw vegetables or only cooked, but if there’s one thing they all agree on, it’s sleep and with good reason. Why Sleep affects your Health
I’ve yet to see a health expert suggesting that the way to achieve our best health is through not getting a solid sleep or finding ways to sleep less… but the shocking truth is that is exactly what many of us (including me *ahem*) do too often.
On the flip side, if you want to gain weight, shorten your life, age quicker, feel more stressed and increase your likelihood of injury, you can experience all of that (and more) by not sleeping enough!
So, let’s talk about what happens when you don’t get enough sleep…
First off, poor sleep is strongly linked to weight gain. There’s been plenty of studies done on it. And people who don’t get enough hours of sleep each night have been found to weigh significantly more than those who do get adequate sleep.
Why is this? Because we sleep to repair our bodies and balance our hormones. When we don’t get enough sleep our bodies are put under stress, causing them to go into ‘fight or flight mode’, clinging onto every bit of body fat we have and making our hormones go out of balance, which is why we’re more likely to gain weight (or struggle to lose it), because our body is out of whack!
Sleep also plays a huge role on our physical health. It’s involved in healing and repairing your heart and blood vessels.
Ongoing sleep deficiency is linked to and increased risk of heart disease, kidney disease, high blood pressure, diabetes, and even strokes. Why Sleep affects your Health
Sleep plays a big part in maintaining a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your hunger levels go up! And your ‘feeling full’ levels go down. This makes you feel hungrier than when you’re well-rested.
If you find yourself always feeling hungry and never satisfied, ask yourself if you get enough sleep.
Sleep also affects how your body reacts to insulin (the hormone that controls your blood sugar levels). If you don’t get enough of it, you could have a higher than normal blood sugar level, making you feel low in energy, and craving sugary things.
Do you ever get mood swings? You can blame a lack of sleep for those moments too because sleep loss can make you feel irritable, impatient, unable to concentrate and feel snappy when you don’t mean to be. And none of us like to be around that person when mood swings strike.
We spend about one-third of our life sleeping, so why is it we struggle to make it a priority???
I know, you probably know you should get more of it (me included), and the truth is when we’re in a habit of not making sleep a top priority, it’s difficult to fix it without knowing where to begin.
Let me explain, a lot of us think getting tucked into bed early with the TV on is getting a good nights sleep. It isn’t.
Though you might be ‘winding down early’ (or so you think), sleeping with the TV on after drinking a cup of tea and being awakened by an alarm clock, is not quality sleep. Getting your environment right is key to setting yourself up for success.
Here are a few things I’ve found that help me the most personally…

  • Sleeping in complete darkness – covering anything that has a light on it, and investing in a blackout blind.
  • Sleeping on a good quality mattress.
  • Sleeping as much as my body needs – usually about 8 hours, and that doesn’t mean getting more sleep by hitting snooze when my alarm clock goes off if I know I’ve achieved 8.
  • Eating healthy, the majority of the time, and daily exercise, even if that just means a brisk walk outside in the fresh air.

I implore you, please make time to get enough sleep. It’s tremendously important for your health and it doesn’t cost a thing!
I understand how tough it can be, especially if you have kids or grandchildren when those precious hours in the night are sometimes the only ones you get to have a bit of ‘you time’ to unwind. But in the long run, the extra hours of sleep will equal a happier, patient you, feeling more alert all day long, leaving you with more energy to do the things you enjoy.
Are you getting enough sleep? Why Sleep affects your Health Why Sleep affects your Health Why Sleep affects your Health

Why Sleep affects your Health

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How to Get a Good Night's Sleep
Conditions & Treatments

How to Get a Good Night's Sleep

by Kimberly Johnson
written by Kimberly Johnson

We all need good sleep. Good night’s sleep reduces stress, recharges and repairs your body, makes you more alert, and just makes you feel good. For most people an average of seven to nine hours on sleep is fine, but everyone is different, some need more and some need less. If you are having troubles falling asleep or just getting a good night’s sleep it can have negative effects on your daily life. How to Get a Good Night’s Sleep
How to Get a Good Night's SleepThere are many things you can do to help yourself fall asleep faster, and stay asleep. Your daily routine makes a big difference in your quality and quantity of sleep.
First, make sure your bedroom is conducive to a good night’s sleep.

  • Keep the bedroom quiet.

    You may need to use something to mask the noise like a fan, a CD of your favorite soothing sounds, soft music, or just white noise. Make sure your bedroom is dark. Use dark heavy curtains or wear an eye mask if needed.

  • Keep your bedroom cool. How to Get a Good Night’s Sleep

    Most people sleep the best when the temperature is around sixty-five degrees Fahrenheit.

  • Make sure you’re comfortable in your bed.

    You may need to try soft, firm, and in between mattresses to see which one is best for you. An adjustable bed that can change the firmness may also be an option. A memory foam mattress topper might also work for you. Try out some of the many different pillows that are now available.

  • Use your bed as a bed.

    Use it for sleeping, don’t use it to watch television, work on the computer, or do other things in bed that it’s not intended for. By doing this you can teach your brain that when you’re going to bed, you’re going there to sleep and nothing else.

  • Stay away from electronics How to Get a Good Night’s Sleep

    Stay off of electronics (Computer, iPad, Smartphone, games etc.) for an hour before bedtime. This allows your brain to “turn off.”

Second, set up a schedule for yourself. Set a specific bedtime and time to get up in the morning. Start by picking a bedtime that you think is appropriate, and go to bed at that time. In the same way, wake up in the morning at the same time. If you still feel tired in the morning or throughout the day you may need to set your bedtime a little earlier. Although, if at your bedtime you are lying in bed and not falling asleep you may need to extend your bedtime. By experimenting with these times you will find a plan that works for you.
After you have found your optimal sleep times, you need to stick with them. Go to sleep and get up at the same time every day, even on weekends. This will get your body into a sleep routine. If you do stay up too late on a weekend, still get up at the same time the next morning. You can catch up on sleep the next day by taking a short thirty minute nap in the afternoon. Make sure you take your nap before five PM or don’t take it at all. Napping too late in the day will make it hard to fall asleep at bedtime.
To help fall asleep quickly exercise during the day, but not too close to your bedtime. Stay active after you have eaten dinner, if you find yourself getting sleepy after your meal. Falling asleep too early will have you waking up in the middle of the night. Even just napping after dinner will give you problems at bedtime. Don’t eat or drink two hours before going to bed, especially rich foods, alcohol, and caffeine. Eating makes your body work to digest the food while you are trying to calm down and go to sleep. Drinking too late may have you up during the night to go to the bathroom. Relax before going to bed. Try relaxing techniques you may find online or in books. Take a hot bath and release your stress. Visualize a peaceful place, and put yourself there. Use deep breathing exercises also found in books or online.
Once you get to bed, find your peaceful place and relax. Don’t think about what happened that day or focus on what needs done tomorrow. Don’t watch television in bed, it stimulates your brain and has noisy commercials and constant flickering light. Don’t worry about getting to sleep, what time it is, or how much time you have until you have to wake up. Just relax and soon you should be sleeping. How to Get a Good Night’s Sleep
If you’re still having trouble getting to sleep or you’re waking up in the middle of the night remember to think about relaxing in your peaceful place and try some deep breathing. Give yourself some time in bed. If after twenty minutes you’re still not sleeping, get out of bed and do a quiet activity, drink a warm glass of milk (this actually does help soothe your nervous system), drink some hot herb tea, or do your relaxation techniques.
Overall, don’t give up. Stick with it and follow through with your bedtime routine. Keep with your routine and you will be falling asleep more quickly, sleeping through the night, and waking up in the morning refreshed. Don’t quit, you may be surprised at how much better you will feel when you start getting a good night’s sleep every night.
How to Get a Good Night’s Sleep

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