Seven tips for a good night’s sleep.

The most common sleep disorder among adults 60 years and older is insomnia. This condition causes people to have difficulty falling asleep and staying asleep. Insomnia may last for weeks, months or even years. Insomnia can become a habit. Many people are worried about falling asleep before they even get in bed. It may be difficult to get to sleep and to stay asleep.

Around one-third adults experience insomnia symptoms, and 6-10% meet the criteria of insomnia disorder.

Sleep aids are available over-the-counter for some older adults who struggle to sleep. Some older adults may need prescription sleep aids. Some of these medicines can help if used for a limited time. Remember that medicines won’t cure insomnia. You can get a better night’s rest by developing healthy bedtime habits. Here are some tips.

To signal my body that it is time to relax, I start with a room temperature of 70@F and turn off any additional noises.
The anti-inflammatory, anti-anxiety effects of a cup of Chamomile Tea about 45 minutes prior to bedtime will start to take effect and induce sleepiness. It is important to avoid drinking alcohol which can disrupt sleep while our bodies try to metabolize the alcohol or to fill our bladders up with water which will cause us to have to go to the toilet during the night. If you don’t like tea, you can also try melatonin powder or capsules to help stimulate sleep.
Use an evaporative humidityifier with an aroma diffuser. Humidifiers help to maintain healthy mucus membranes, and they also prevent the transdermal loss of water that occurs when we sleep. The fan’s soft sound can help you sleep and drown out the city noise. It will also remind you that you are getting many health benefits.
Aromatherapy can also be used to relax. Add a few drops of essential oils to the humidifier’s top. This will help you relax and prepare for another day.
A magnesium bath can be a great way to prepare yourself for a good night’s sleep. Magnesium has anti-inflammatory properties that help to improve the cellular processes of the skin’s endothelial layers and stabilize hormonal imbalances. Bath salts remove toxins from the body, allowing magnesium to enter. Warm baths dilate our vessels, allowing for a better absorption of magnesium.
After a bath, the few minutes that follow are crucial for skin health. By applying oil or lotion immediately after a bath, we can help trap the water and improve skin moisture. Try it! You will notice an immediate difference in the skin.
If you can’t sleep, try meditating or listening to stories to help you forget the worries that keep you awake and reflect on your blessings!

You may not be able control factors that affect your sleep but you can develop habits that promote better sleep. Sleepless nights are common, but if they occur frequently, you should consult your doctor. You can get better sleep by identifying and treating any underlying cause.

Seven tips to get a good sleep. The post Seven tips for a good night’s sleep appeared first on Alternative Medicine Magazine.

Frequently Asked Questions

What are the five alternative medical systems?

Ayurveda is a system of alternative medicine that includes acupuncture, Ayurveda homeopathy, energy-healing, and aromatherapy.

Acupuncture uses fine needles inserted into specific points on the body to stimulate the flow of qi (energy) throughout the entire body.

Ayurvedic Medicine, an ancient system of health-care, focuses on the balance of the three elements: fire, air, and water. It involves diet, exercise, herbal remedies, massage, and meditation.

Homeopathic Medicine is derived from the Greek words homoios meaning similar and pathos meaning disease. Homeopaths believe every disease has natural causes. But not all symptoms. Homeopaths prescribe tiny amounts of substances to cause symptoms that are similar to those experienced by patients when they are ill.

Energy Healing can also be known by the names Reiki, EFT Rolfing and Therapeutic Touch. This therapy is based on the belief that each person is connected to a universal life force called Ki. When this Ki flows freely through us, we feel well. Energy healers use touch, intention, and touch to restore harmony between our physical and emotional, as well as spiritual selves.

Aromatherapy uses essential oil extracted from plants for therapeutic purposes. Aromatherapists believe certain scents can influence mood and behavior. Lavender is one of the most used essential oils in aromatherapy.

What are the advantages of alternative and complementary medicine?

People who feel they do not receive enough help from allopathic medicine may use complementary and alternative medicine (CAM). These therapies include herbs, mind-body treatments such as acupuncture and massage therapy. CAM practitioners often use treatments that are considered “alternative” because they do not fit into conventional medicine’s system of diagnosis and treatment. Many CAM treatments also include elements of traditional medicine. There are a variety of forms of acupuncture, including those that use needles and others that use heat or moxibustion.

Some CAM therapies can help with anxiety, stress management, pain relief, relaxation, sleep disorders, insomnia, and stress management. These CAM therapies can also increase your overall well-being and decrease fatigue. Some CAM therapies target specific conditions, such fibromyalgia. Other CAM therapies may simply be enjoyable experiences.

There is no single definition of what constitutes CAM; however, most definitions include at least one of the following:

A holistic approach that includes both the body, mind, spirit, environment, and everything in between
The belief that mind and body interact with each other and have an influence on one another
The belief that illness results from an imbalance between the individual and his/her environment
A treatment that focuses on the whole person instead of just the symptoms
Combination Western science and Eastern philosophy
Methods that treat mind, body, spirit in a holistic way
Use natural products over synthetic chemicals
Touch of healing
Mindfulness
Meditation
Acupuncture
Yoga
Herbal remedies
Homeopathy
Chiropractic care
Massage therapy
Hypnotherapy
Spiritual healing
Biofeedback
Nutritional counseling
Energy healing

In addition to its potential benefits, there are risks associated with certain CAM therapies. Misuse of CAM therapies can lead to serious injury or even death. Some may have side effects that should be weighed against the potential benefits. Before you decide whether or not to use any CAMs, talk with your doctor about these matters.

What is the distinction between alternative medicine (AM) and complementary medicine (CM)?

Alternative medicine is any treatment that isn’t considered standard by mainstream medical practitioners but which has been shown to have benefits for some conditions. Examples include acupuncture, homeopathy, aromatherapy, reflexology, herbal remedies, traditional Chinese medicine (TCM), Ayurveda, and naturopathy. Complementary therapies are those treatments that go beyond conventional treatment. They can also be used with conventional medicine. These may include dietary supplements, such as vitamins and minerals, herbs, enzymes, enzymes, probiotics or other natural substances.

Both forms of medicine can be used but are not recommended by many doctors due to lack of evidence or safety concerns.

There is not consensus among health professionals regarding the best approach for integrating CAM in patient care.

Many CAM treatments are based off theories that have been around for thousands years. These therapies have had some clinical success over the past 20-years.

A number of studies suggest that acupuncture may be able to relieve pain. Preliminary data also show that acupuncture may help to reduce nausea and vomiting caused by chemotherapy. Some studies have shown that acupuncture may be beneficial for irritable bowel syndrome (FBS), fibromyalgia and chronic fatigue syndrome, multiple Sclerosis, migraines, tension headaches as well as anxiety and depression.

Other CAM methods may have therapeutic effects on conditions like HIV/AIDS and diabetes, heart disease or hypertension, Parkinson’s, Alzheimer’s, Parkinson’s, and rheumatoidarthritis.

Although we have limited information about the effectiveness CAM, most experts agree that it can be helpful in the treatment of various diseases.

As a consequence, more people turn to CAM practitioners for relief of common illnesses.

Despite growing popularity, many remain confused about the definition of “alternative” or complementary medicine.

What is the difference in holistic medicine and alternative medicines?

Holistic medicine treats all aspects of the person: mind, body, soul, and spirit. Holistic medicine considers all aspects of a person’s health. This includes the spiritual, psychological, and environmental factors that are often overlooked in conventional medicine. Alternative medicine addresses specific conditions, such as asthma, allergies, arthritis, and other ailments.

What treatments are not included in holistic medicine?

Holistic medicine is an approach to healing that looks at the whole person rather than just treating the symptoms. Holistic medicine helps people recover from illness and promotes health.

Holistic medicine uses natural remedies such as herbs, homeopathy, and acupuncture instead of drugs and surgery.

Holistic medicine includes lifestyle changes such as exercise, diet, meditation, yoga, breathing exercises, massage, and bodywork techniques.

Holistic medicine can also be called integrative medicine. It integrates all aspects that a patient needs to achieve a comprehensive care plan.

Holistic medicine emphasizes prevention, early detection and healthy living.

Holistic doctors believe that there is no single cause for any given condition. They look at the whole picture and consider genetic, environmental, lifestyle, and personal factors.

Holistic practitioners place more emphasis on the mind, emotions and spirit than the body.

Holistic physicians collaborate closely with their patients in order to determine the best fit for each individual.

What is Alternative Medicine?

It is a healing approach that focuses on prevention instead of treating. It encourages people become educated consumers who are actively involved in improving their overall health and well-being.

Alternative medicine is any method of diagnosis and treatment that doesn’t use conventional (allopathic) medical methods.

Statistics

The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)

External Links

How To

How to make a career in Holistic Medicine

The field holistic medicine is expanding at an unimaginable rate. This career path can be pursued in many different ways. However, returning to school is probably the best way to do it if you want to commit to this profession.

Several schools offer courses in holistic medicine. These include the National College for Complementary Medicines (NCCM), which offers both undergraduate and postgraduate degrees. They also have several programs designed specifically for medical professionals who wish to enter the field.

There are many online universities that offer holistic health courses. One such program is the Institute of Integrative Nutrition. The Institute of Integrative Nutrition (IIN) provides holistic education resources and tools for students.

You can also enroll in a four-year college. Many colleges now offer courses in holistic health. A Bachelor’s Degree is offered by the University of California in Holistic Health Sciences.

If you’re interested in a career in holistic medical, it is worth taking a nutrition class. NCCM recommends that students take a course in nutrition before they begin any professional training. It is important to understand nutrition science in order to practice integrative medicine, according to the NCCM.

Because holistic medicine emphasizes treating the whole person instead of just the symptoms, it takes more knowledge and skill to practice holistic medicine. Holistic medicine will require that holistic practitioners understand how to evaluate various types of illness from an interdisciplinary perspective.

The NCCM reports that nutritionists often consult with doctors to provide nutritional advice to their patients. Based on the assessment of the patient, some nutritionists will suggest diets or supplements.

The fundamental principles of nutrition are essential for holistic practitioners. This includes understanding what foods are healthy and which ones are not. It is also about identifying nutrient deficiencies as well as other problems that may cause them.

It is important to know that holistic practitioners may not be experts in nutrition. Some specialize in herbal therapies, while others are more focused on acupuncture. Others combine both of these approaches into one treatment.

The majority of holistic practitioners advise a diet high in fruits, vegetables nuts, seeds, grains, and legumes. They also emphasize eating plenty of fish and seafood. They also recommend that you avoid fast food restaurants and processed food products. They encourage people to eat only organic produce as much as possible.

Holistic practitioners agree that a healthy diet can prevent illness. However, there are some points they disagree with. They don’t believe gluten is the cause of celiac disease. They believe that the disorder is caused by a deficiency of nutrients.

However, they agree that allergic reactions can be triggered by certain foods. Anaphylaxis can also be caused by peanuts or shellfish. They also caution against excessive caffeine intake.

While many holistic practitioners use herbs to treat various illnesses, they avoid using pharmaceutical drugs. These practitioners feel that these drugs mask the problem and do not solve it. They prefer natural remedies whenever possible.

In addition to offering a variety of alternative therapies, holistic practitioners tend to employ a number of complementary methods. These include:

Acupuncture is a form of Chinese medicine that involves strategically placing needles in the skin. It’s believed that this stimulates the body’s healing mechanism.
Herbal therapy – Holistic practitioners often use herbs to treat a variety of disorders. Ginseng is one common herb that can be used to treat this condition.
Homeopathy – A type of traditional Chinese medicine that is based upon the principle that similar cures work, homeopathy. Let’s say you experience the same symptoms as someone suffering from a specific illness. If this happens, it is important to seek out a remedy that contains the exact same ingredients as the original substance.
Massage therapy – Many holistic practitioners offer massage to promote relaxation and stress reduction. It is also claimed to improve blood circulation, increase energy levels, and reduce muscle tension.

You should make sure that the practitioner you choose meets your needs. For example, a practitioner who specializes in nutrition counseling is a good choice. A practitioner who has been certified by American Association of Oriental Medicine will also be able to teach you more about acupuncture.

If you have any questions regarding holistic health care, ask your doctor before making any decisions. To find out what services your insurance covers, you might also want to consult with your doctor.

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