Day 4. Sleep in tomorrow.

4. Sleep In.

If you suffer from adrenal fatigue you need more quality sleep! Sounds obvious but adrenal fatigue has a way of starting our days slowly and drearily then amping up our energy in the evening so that we toss and turn instead of sleeping. Sound familiar?

My simple strategy is to be in bed by 9:00 p.m. with a good book. This in not a thriller that revs you up but something like the autobiography I'm reading about the life of Martha Washington. If you fall asleep and wake up again don't fight it - don't toss & turn, just move. Get up and take your book to another comfy location in the house and read some more until your drift off. (I'd also recommend a small bowl of cereal and milk ... works for me.)

For more insomnia busting tips, click here. If you have tips, please add them here!

Oh and tomorrow, Saturday, sleep in as long as you can and/or at least until 9:00 a.m. Our adrenal glands are doing important recharging after 11:00 p.m. and up until 9:00 a.m. so take advantage of this natural healing opportunity. If need be - get help from your significant others to help you hit this goal.

Cheers!

Viveca

Bye the way --- It is estimated that 80% of American women will suffer from adrenal fatigue at some point in their life. They also recover. I can attest to that.

Insomnia & Fatigue Revisited.

Just got in my copy of Prevention (1-year) Magazine which included some excellent tips on how to overcome insomnia in an article written by Camille Noe Pagan. I am always researching this topic as insomnia is a major contributor to fatigue.

Here goes ...

1. Turn all of it off at least one hour before bed. T.V., telephones, blackberries, strawberries, pagers, computers … (click here for tips on how to also turn off arguments, anxieties and stress or here for a great place to vent, let go and move on!)

2. Take a warm shower or bath. Apparently your body temperature goes down after you get out and this drop makes you feel sleepy. Water also washes away the energy, arguments, excitements and attachments accumulated in the day which is why I always bathe at night.

3. Meditate or pray for 10 minutes. Start this a minute at a time. Another opportunity is a 20 minute group visualization/meditation with NightlyHealing.com

4. After 6 p.m. just have one or two glasses of water and do 10 to 20 Kegel Exercises a day. If you are getting up more than a couple times a night you will love how well this duo works!

5. Try a small dose of melatonin. .5 mg 15 minutes before bed. More melatonin isn’t better, in fact and can cause nightmares and depression.

6. Sleep Apnea? Symptoms include poor sleep, snoring and being overweight. Make an appointment to talk to your doc and see if you have this problem. While you wait to get in work at losing some pounds and getting more exercise.

Someone I know and love was recently told he was “obese” and had to lose 50 lbs OR ELSE (continue to suffer from acid reflux, headaches etc.)

He lost the weight and those two conditions have tremendously improved. A couple "bonuses" are less snoring and his sleep apnea has diminished. Who would have thunk?!

7. Sleep on your side. Sleeping on your side vs your back opens up airways so you’ll breathe easier, snore less and wake up feeling more refreshed.

8. Keep pets off your bed! This is tough for me! I usually have a pup and a cat or two snuggling around me and my man. I have to admit they do wake me up a couple times a night and making space for them often leaves me feeling cramped. So …. even though I don’t like the idea of pet free sleeping I may give this a try ...

Below are past posts on the topic of fatigue and insomnia. If you have any tips please add them via the "Comments" feature. You never know who will benefit from what you have to share. Thanks! Viveca

* Insomnia & Fatigue. More Lights Out Tips.
* Insomnia. If you can’t beat it LOL at it!
(Psst. The more you fight it the worse it gets.)
* Magnesium & Insomnia & Fatigue. Duh. What was I thinking?
* Nine Tips to Help Moms Overcome Fatigue
* National Sleep Foundation Facts & Stats

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My Daily Vitamin & Supplement Routine

My Daily Vitamin & Supplement Routine

1st Thing in the Morning ...

I drink a glass of water then slip on a cup of hot water with a BIG squeeze of lemon juice. 20 or so minutes later I have a deeeelicious breakfast and take these supplements ...



(FYI - whenever I miss more than a couple days of B-Complex, the stress vitamin, my fingernails start breaking ... this stuff is amazing!)

Afternoon energy boost. I take these 3 around 2:00 p.m. with a handful of walnuts ...


(Just added the adrenal caps. If you are dealing with adrenal fatigue, this is an excellent addition.) For more information about adrenal fatigue, visit this page.


Bedtime -- Sleep Tight Routine500 MG Magnesium (Click here to read all about it!)************Additional "Must Have" Supplements for Women (Rescue Remedy is a must have product. It goes in my medicine bag with band-aides and anti-biotic lotion. Click here for more favorites to help with relaxation and stress elimination.)
Magma PLUS was recommended to me by my accupressurist, one of the world's healthiest people! It helps "alkalize" our bodies. If you are a raw foodiest you don't need it. If you are a normal person. like me or my husband, it is an easy way to dramatically improve your diet.
I take it twenty minutes before lunch every day. The rest of the day I do my best to eat 50% raw fruits and veggies to 50% cooked/baked/chilled.

--------------------------- Once A Week - Every Monday is ... Fruit and Veggie Day!

Join Us * Join In, click here for info ...

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Did you know that everything you allow to cross your lips can either make you feel better or worse? Are you attempting to fuel your body with energy-zapping foods such as sugar, caffeine or energy drinks? Simple dietary changes can result in amazing energy gains. Discover nutrition and dietary supplementation secrets by subscribing to the Fatigue Be Gone newsletter. Sign up for your free copy today at http://fatiguebegone.com/newsletter.htm

Favorite Relaxation CDs

Tired all the time?

If you are you sick and tired of feeling tired, join the crowd. According to the National Sleep Foundation (NSF), Sleep In America Poll 2007 ...

*More than half of American women (60%) say they only get a good night’s sleep a few nights per week or less and 67% say they frequently experience a sleep problem.

*43% say that daytime sleepiness interferes with their daily activities.
*Women’s lack of sleep affects virtually every aspect of their time-pressed lives, leaving them late for work, stressed out, too tired for sex and little time for their friends.

*Women who spend less than 7 hours in bed at night are more likely to doze off during the day, report symptoms of depression, drive drowsy and use coping mechanisms just to make it through their day.

Now, suffering is optional. So is membership in this club. If you are ready to make a change and help yourself get out of this rut, order the Fatigue Be Gone Jumpstart Guide.

Healing Benefits of Valerian Root

Excerpt from a "must read" article by Kathy Browning.

Valerian has been used around the world for centuries. During the middle ages it was used as a perfume. Native Americans used the valerian plant as a substitute for flour, as well as to treat horses with distemper. In the early 19th century, Shakers grew valerian as a principle cash crop. It was given to soldiers and civilians during World War I, to assist with stress and anxiety. German women used valerian as a coffee substitute and the British used valerian as a soup base. Today, valerian is the most common non-prescription sedative used in Europe.

One the most well-known affects of valerian is its ability to promote sleep and aid with insomnia. Valerian is not an addictive substance and does not leave one feeling tired and disoriented like some sleep aids.

Another health benefit of valerian is its ability to help alleviate the effects of stress and anxiety. Valerian has also proven useful in alleviating headaches, reducing pain, improving menstrual flow and cramps, and as an aid with symptoms of irritable bowel syndrome (IBS).

There's more ... click here to read about it, all about it.

Nine Tips to Help Moms Overcome Fatigue and Insomnia

9 Moms helping moms sleep tight – TONIGHT!

It's cruel how fatigue AND insomnia oftentimes go hand-in-hand; especially for women. This is particularly true for moms who have endless "To Do" lists and are constantly on the go. With so much to do and think about, it's no wonder so many women feel tired and wired all the live-long day (and night).

As a woman who was suffering with both fatigue and insomnia, I was desperate to find answers. Personally, I didn't want to turn to prescription medications, although it was quite tempting. In a quest to find answers I scoured the Internet and talked with professionals, friends and sleep deprived moms. Through this research I discovered a common theme.

Today, I share nine tried-and-true Sleep and Sanity Saving Tips which can help you close your weary eyes and get some much needed rest.

Tip #1. Buddy up and get the support you need. Many new mothers lie awake at night worrying about whether ... Click here fto read the rest of the article

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Discover more health and wellness tips and tricks by subscribing to Fatigue Be Gone newsletter. Filled with easy-does-it solutions to help you feel GREAT again and delivered directly to your inbox. Subscribers receive free health reports, insider-information, inspiration and simple, yet effective tools to improve your life. Signup for your free subscription at http://fatiguebegone.com/newsletter.htm

EFT ends Insomnia for Terry

I have been meaning to post this tip from Terry Hernon MacDonald, the founder of http://www.happygirlmusing.com/ -- If you are suffering from insomnia maybe you can relate to what T. shares and try EFT for yourself. And, if you have a tip or technique that is helping you sleep tight -- do share.

If you're having trouble sleeping, I can relate.

After my mother died, I woke up in the middle of the night for 13 straight months with panic attacks. My sister said it was time I "got a prescription," but, fearing long-term side effects, I made a decision to avoid drugs.

I read somewhere about EFT being an effective, drug-free solution to physical and emotional problems and arranged to meet with Alison Held, an EFT practitioner in my area. Amazingly, after just one session with her, I slept through the night and continued to sleep through the night.

The great thing about EFT is that it's simple. It doesn't involve equipment. You can use on yourself, or with a friend or a practitioner. EFT has helped people lose weight, end migraines, enjoy restful sleep, and much more. I consider it a small miracle.

Tips for Tired Moms continued ...

Tip #4. Use your bedroom only for sleep and sexual activity so that these are the ONLY things your mind associates your room with. Get rid of the TV, the computer, the briefcase full of work. Read before bedtime in another room and go to bed once you get sleepy. This will create an "anchor" for your mind that causes it to shift into sleep mode when you go into your bedroom. -- Darlene Hull, Founder, www.mom-defrazzler.com

Tips for tired moms

Tip #3. Sweat A Lot. Yes, you read that right.

According to a study published in the Journal of the American Medical Association, researchers found that people who exercised for 30 to 40 minutes, four times a week, were able to cut the time it took them to fall asleep by an average of 15 minutes.

Well - today I walked dogs for the Humane Society for 2 1/2 hours in 90 degree weather. I plan to sleep tight tonight!

Tips for Moms who suffer from Fatigue AND Insomnia

Tip #1. Buddy up and get the support you need. Becoming a mother comes more naturally to some women than to others. If you lie awake at night worrying about whether you’re up to the job, you might find it beneficial to join a parenting or play group. It’s reassuring and empowering to learn from other mom's who are going through exactly the same things you are.

Caveat: Avoid the know-it-all women who manage to infiltrate every playgroup. They love to smear others’ parenting skills and they’re famous for asking babies stupid questions like, “When are you ever going to get a tooth?” --Terry Hernon MacDonald, Founder, http://www.HappyGirlMusing.com

Stressed-Out American Women Have No Time for Sleep

You gotta read this ... all of this. Here is just one interesting tidbit. - Viveca

Lack of Sleep Disrupts Quality of Life

The Sleep in America poll also finds that a lack of a good night’s sleep is interfering with a woman’s quality of life. Women report that they often choose to put healthy activities last on their priority list as they struggle through their daily lives. When pressed for time, one-half of the women polled responded that sleep (52%) and exercise (48%) are the first things they sacrifice. Additionally, more than one-third of women say they also reduce the amount of time they spend with friends and family (39%), stop eating healthy (37%) and don’t participate in sexual activity with their partner (33%) when they run out of time or are too sleepy in a day. Interestingly, work is the last thing that women say they sacrifice when pressed for time; only 20% of women responded that they would opt to put work on the back burner when they run out of time or are too sleepy.

Click here for more Sleep in America Poll Highlights. Very informative.

It's working ... Magnesium

Well I finally got a hold of some Magnesium for Michael and I to try and ... it is working!

Started last week taking 500 mg at night before going to bed. We've been sleeping the night away ever since. Other great news is that Michael is off of the Melatonin he's been taking for the past couple weeks. I am relieved - just didn't feel right to be getting stuck on one solution.

More good news - Also noticing that he has had fewer migraines over the past week. Another symptom of MG deficiency - besides fatigue - is headaches.

For more information click here. To order Magnesium Supplements for yourself, or your sleepless one, click here & go to the Amazon store.

The Lemon Water Fatigue Flush

Just reading a cool tip about Lemon Water flushing away fatigue ...

Apparently it can take up to SIX hours to process caffeine - so a late afternoon coffee or cola could be keeping you up till the wee hours.

So, next time try drinking 2TBS. lemon juice in 6 oz warm water an hour before bedtime. The "liminoids" help flush toxins, including caffeine, out of the body SIX times faster.

A lot of 6s in this topic. hmmm. I'll try it anyway. Anything for that good night's sleep. Sweet dreams.

Magnesium & Insomnia & Fatigue -- Duh! What was I thinking?

Today while doing some additional research on Insomnia & Fatigue I stumbled upon my old friend, Magnesium.

For the past year or so I've taken 400-800 mg each night before going to sleep and have, by and large, slept quite well.

Ran out of it about a week ago which corresponds with this recent bout of eyes wide open.

Here is some of the interesting trivia about Magnesium I learned today ...

1. Most women are deficient in Magnesium due to diets high in processed foods, purified drinking water, excessive alcohol, caffeine and exercise, HRT and the Pill.

2. Magnesium levels drop at night leading to poor REM (Rapid Eye Movement) sleep cycles and unrefreshed sleep. Headaches, blurred vision, mouth ulcers, fatigue and anxiety are also early signs of depletion.

3. In addition to sleeping tight, other conditions that may benefit from MG suppliments include: asthma, kidney stones, gastric disturbances and pms.

4. Magnesium deficiency is often misdiagnosed because it does not show up in blood tests – only 1% of the body’s magnesium is stored in the blood.

5. Men need it too. It helped my husband go from toss and turn to sleeping like a babe. Of course, since I was sound asleep you might wonder how I knew ... he told me and showed me by not being crankkkkky and depressed.

WAIT! There's more ...

There are many brands and types of Magnesium. For best absorption you need to order:

* Capsules vs. tablets
* Magnesium citrate vs. oxide or carbonate

And, take it with food whenever possible. Often at night I'll have a cup of wheat bran cereal, TBLS of Wheat Germ (both are excellent sources of Mg.) and a splash of milk or a milk subsitute. By the way ... don't be worring about gaining weight - the better you sleep, the more you lose.

Hey, make it easy on yourself. Just click here to buy my brand at an excellent discount and have it delivered to your doorstep. Yes, make it easy on yourself and get your need met.

If you can't beat it - LOL at it!

Most people do not consider dawn to be an attractive experience - unless they are still up. ~Ellen Goodman

Consciousness: that annoying time between naps. ~Author Unknown

If a man had as many ideas during the day as he does when he has insomnia, he'd make a fortune. ~Griff NiblackNews (Indianapolis, Indiana)--

A ruffled mind makes a restless pillow. ~Charlotte Brontë

Nothing cures insomnia like the realization that it's time to get up. ~Author Unknown

For more, click here!

Little by little ...

We sure were tired going to bed last night! Had a preeeety good sleep. Still room for improvement. We keep at it and keep you posted ...

Insomnia Be Gone! Day 2

Well. Mixed results. M. tossed & turned last night. I was sleeping like a baby until one of his tosses & turns woke me up. I got back to sleep but it took a little time ... This is a classic delima of couples! Yikes!

We both got up on schedule again i.e. early vs. over sleeping.

I feel good today - he's o.k. - tonight we will hit the hay early and keep on track.

P.S. We're looking at moving & houses & taxes and ... some of this exciting stuff is behind the t & t. Journaling helps me - do you think I can get M. to journal "it" away too?

Click here to read about how to write it down - tune it out and catch up on those zzzzzzzssssss.

Insomnia Be Gone! Day 1

Last night none of us slept. Michael tossed and turned in spite of the Melatonin he took. "Velvet the dog" had indigestion and roused me from a restless sleep every two hours. I know 'cause I checked the clock.

We woke up kind of grumpy but got up anyway because ...

Fatigue & Insomnia Recovery Tip #1. Get up and go to bed at the same time. We get up on workdays between 5:30 and 6:30. BUT on weekends we tend to stay on the cloud until 9-10-11. Not anymore!

Fatigue & Insomnia Recovery Tip #2. Get more exercise. Just got back from the gym and feeling great! Had to tickle M. into going - so easy to keep that butt planted in the easy chair ...
Change is easier with a buddy. (If you don't live with one find one.)

Check back tomorrow ... I'll share our recovery - what we do - what works & what doesn't. Pls feel free to share and post a comment or two or three or ...

Insomnia & Fatigue : More "Lights Out" Tips

Lighten up with Lavender essence oil - just a little dab will do. On your pillow, on your nightgown right under your nose ... (Another great soothing scent is Jasmine.)

Magnessium Supplements Try 400-800 mg before you go to bed. Keep on hand by your bedside in case you wake up.

Slow down your day with a quiet, 20 minute read before going to sleep. Something inspirational, peaceful ... click here for my recommended reading.

Get Comfortable. If you don't feel like you are sleeping on a cloud, you aren't comfortable enough. Memory Foam Mattress Toppers - Tried them? You will experience 70-80% less toss, less turn. Sleep tight - all night.Delicious! Available in a range of options through Amazon.com



Start slowing down at least an hour before going to bed. Get off the internet, the tube, the phone and ease away from the day. A little journaling would do nicely ...

Talk it out! Is a disagreement with a loved one on your mind? Make amends to them & to yourself then let go and turn out the lights.

Skip the "nightcap." It might help you fall asleep but it will interrupt your sleep patterns.

Go to sleep with your first normal urge. For example staying up beyond 11:00 may kick you into an exhausting "second wind" that keeps you up even later. It's a bad habit and you will pay for it in the morn.