Are You An Insomniac? I Think Everyone Has Had A Sleepless Night or Two.

Not being able to get to sleep sucks,  the same for not being able to stay asleep.  And, if it's happening frequently you may have Insomnia.  The National Sleep Foundation says 30% to 40% of adults have occasional insomnia, so you're not alone.     There is no need to panic, if it becomes a problem they have plenty of medication for this but you can try some natural remedies and lifestyle changes before running to pills.

I only say to try other remedies before pills because if you are the cause of your insomnia sleeping pills are only a band-aid.    Insomnia can be caused by many factors, so it could be that late night latte or too much mental stimulation near bedtime,  poor diet, etc.

• Melatonin is probably the first thing everyone will suggest if you ask for a natural sleep aid.  It is a hormone that helps regulate your sleep/wake cycle. However the science behind melatonin is a hit-and-miss.  It can get your body in sleep mode (lower body temperature and cause drowsiness) but it may not keep you asleep.  So it is better suited for those with jet lag or shift work.   Personally it does nothing for me.

• An old classic, Warm Milk has been a natural sleep aid for a long time and it "works" by helping your brain make its own melatonin.

• Eating a light snack that is a combination of protein and carbohydrates 30 minutes before bed can help.

• Get enough Magnesium in your diet, even a slight lack of it can prevent your brain from settling down when you are trying to sleep.   Leafy green veggies and pumpkin seeds are a good source.

•   Light during the nighttime can hinder your own melatonin and create what they call "social jet-lag" so turning down the lights early in the evening is a good idea.   Keep the light in your sleeping area to a minimal, I even like to turn my clock away from my bed so its light is not in my face.

• My personal favorite, EXERCISE can be the best remedy for those sleepless nights and improve your overall health.  Some studies suggest that the time of day you exercise makes a difference. Morning is consider the best time but I would think as long as it's not within a few hours of bedtime you should be okay. They say this because a cooler body temperature is linked to better sleep and your body warms up during exercise.  Cooling down can take up to 6 hours but it depends of the how hard and long you exercise.     Do you need a better reason to get yourself motivated and on a good workout routine?                                                                                        Read what WebMD has on it: Exercise Helps You Sleep

Pumpkin Seeds Are Not Just Tasty Good, But Good For You

Since it is the season I thought I would boast a little about how good Pumpkin Seeds are.  They are a chewy snack that will satisfy your hunger guilt-free.  You get a wide variety of nutrients and antioxidants.

 As little as 1/4 cup of these tasty seeds will give you almost half of your recommended daily amount of magnesium (which is important to your body),  this also makes it a good before-workout snack since magnesium is important to the pumping of your heart, which it will be doing a lot of when you are one of Beachbody's workout DVDs.

The Zinc in Pumpkin Seeds boost your immune system, and with winter coming up we could all use a little help there.  No one likes getting sick.   Zinc can also help with sleeping, I once read eating them a few hours before your bedtime will help you fall asleep faster and sleep better (I bet the tryptophan helps more then the Zinc when it comes to sleeping,  Tip: eat a little bit of carbohydrates with them to get the tryptophan going).  It is serendipitous that Pumpkins are harvested at the beginning of Fall, we were given a tasty treat that helps us avoid getting sick right when we need it the most.

You really should add these to your roaster of snacks if you are a man.  Pumpkin Seeds are highly recommended for men's health, I don't want to get all technical but it helps the "parts" women do not have.



Question: you eat the whole seed or crack them like sunflower seeds?