Try this little experiment Lay a piece of scotch tape across the back of your hand.Rub it gently to make sure it adheres,and then gently pull it off.
Now hold it up to the light.The tape will be dotted with tiny flakes.Those are dead skin cells.Don’t worry it’s perfectly natural.Everyone skin constantly shedding dead skin cells from the surface.As dead cells are lost,new cells move up from deeper skin layers to replace them.Removing dead skin cells on a regular basis is a very effective way to improve body scrub action,skin’s appearance,stimulate circulation and make it easier for natural oil and other skin nurturing substance to penetrate the surface and absorbed.
Facial scrubs and masks help exfoliate delicate facial skin very gently.Body scrubs are designed to exfoliate skin from the neck down.
Commercial body scrubs abound.But keep in mind that because exfoliate skin more easily takes up what’s applied to it,your skin is absorbing,to some degree.Some of the most popular facial scrubs cost a lot of money. This seems ridiculous when you consider it’s made of a few simple ingredients, including brown sugar, oil, and essential oils. Stuff you can get for pennies. So why not make your own?
The petroleum based chemicals,fragrance,preservatives and artificial colors that most of these products contain.Fortunately all natural body scrubs replete with wonderful ingredients that are good for your skin and your body are among the easiest skin care products to make at home.
Salt and sugar from the base for most natural body scrubs.But oatmeal,ground almond meal,ground rice,ground coffee,poppy seeds and similar natural granular substances all make effective and mild exfoliating ingredients.Any one of these can be suspended in various liquids ranging from natural plant oil and herbal infusion to milk,honey and yogurt.Making the body scrub is very simple.Almost everything you need you will find in grocery store,there aren’t hard and fast rule ,so use your imagination and feel free to experiments with different combination of ingredients.Be careful don’t use body scrub too frequently,though once week is sufficient.
1)Ordinary while sugar isn’t something you want to include in your diet often but as an exfoliate the fine grains are very effective.Sugar is inexpensive and scent free and can easily be blended with a wide sugar scrub can be created in a minutes by combining 1/2 cup white sugar with enough almond oil to completely moisten the sugar,but not so much as to make the mixture runny with oil.
Add a squeeze of fresh lemon and stir to make sure the sugar is well saturated with the oil.scoop up a little with your finger and massage onto an area of skin about the size of your outer stretched hand using small,circular motion.Continue until you’ve covered your entire body.Rinse and shower as usual.The following are variation on the basic scrub:
2)combine 1 cup of brown sugar with 3 drops of rose geranium essential oil,3 drops lavender essential oil,the contents of a vitamin E capsule and 1/4 cup to 1/2 cup almond oil.Stir well to combine.This is a good scrub for dry skin.
3)Mix 1/2 cup white sugar,1/4 cup Greek yogart or organic sour cream,1 tablespoon almond or jojoba oil,and a finely chopped fresh tomato. Natural acids in the tomato help the slightly absorptive action of the sugar exfoliate mechanically.
1) Salt exfoliates in much the same manner as sugar. Use sea salt or kosher salt rather than table salt.A basic salt scrub contain 1 cup of salt,about 1/2 cup light textured oil such as almond or grape seed and 5 to 15 drops of a high quality essential oil such as lavender,peppermint,rosemary,or lemon.Once mixed the texture of the scrub should be moist enough to hold together,but not overly oily.
2) 1 Cup of sea salt(fine grain)
1/2 cup grapeseed or almond oil
1/4 cup of avocado or olive oil
contents of 1 vitamin E capsule
10 to 15 drops essential oil(a blend is fine)
Mix the oils,vitamin E and essential oils in a small bowel.Add the salt and mix well .Store in a container with an airtight lid.
GOOD TO KNOW
1)Take a shower before using a body scrub.Your skin will be moist and soft,making it easier to exfoliate dead skin cells.
2)Gently rinse off the salts or sugar scrub and pat your skin dry.
3)Use a scrub before shaving.The exfoliate action will results in a closer,smoother shave.
4)Be aware -scrub that contain oil can make a bathtub or shower floor very slippery.
5)If you have high or low blood pressure ,avoid very hot baths.
SCRUB FOR GLOWING SKIN:
¼ cup Olive Oil,1 cup Brown Sugar,12 drops peppermint essential oil
Combine the ingredients and make a paste. Do not heat the oil as this might cause the sugar to melt.
Cleanse your skin and apply this paste onto it.
Use fingers to gently massage the mixture, in circular motions, on your skin.
Take 5-10 minutes to gently massage and exfoliate your body, spending 1-2 minutes on each part.
Wash the mixture off using a hydrating body scrub and lukewarm water.
2-3 times a week.This is a perfect bath scrub for the days that just don’t seem to be happening. Enriched with the refreshing scent of peppermint essential oil, this bath scrub wakes and lives you up with energy.
GINGER AND COCONUT OIL SCRUB:
Ginger,Coconut oil,Sugar,Jojoba oil,Ginger oil
Just mix 1 tablespoon coarsely chopped and blended ginger, 3 tablespoons coconut oil, 3 tablespoons sugar, 1 tablespoon jojoba oil and 3 drops ginger essential oil (optional) and your body scrub is ready.Reduce inflammation and redness, and get fresh skin with this healing body scrub.
Hydrotherapy works on the healing properties of its thermal and/or mechanical effects. Hydrotherapy makes use of the body’s reaction to the pressure exerted by the water.Two third of human body is water which is present in each part of the body.The excretion of water out of the body is a continuous process.When the quantity of water decreases in the body thirst is experienced.Thus when thirsty,water must be taken in appropriate quantity.
Fill the water in a cushioned tub,so as to rich water up-to navel.Keep the feet outside of tun on a stool like structure. Rest the back on the back side of tub.After sitting in the tub stroke the abdomen from the right side towards the left with a rough towel.
This bath can be taken from 5-15 minutes,gradually increase the duration.After hip bath dry the wet portion with a dry cloth,wear cloths and go out for a swift walk or do some exercise.If the patient is too weak he should lie down in the bed with a blanket on.
Note-Hip bath can be taken up-to three months pregnancy.
Benefits of hip bath in Hydrotherapy-In the all ailments of the body it give relief.It is very useful to reduce the fat deposited on hip & abdomen.
The upper skin on the penis should be stretched so as to cover it completely and hold it with two fingers of the left hand-index and the middle one.With the right hand take a soft piece of cloth wet in cold water and touch it on the portion of skin held,repeatedly.
In the tub for hip bath fill water and sit on a stool or a thick piece of of wood.The water should touch only the relevant portion,no where else.
Women can also in a similar way sit and touch water on the vaginal lips with a soft wet cloth or water.
Benefits of sitz bath bath in Hydrotherapy-Helps in premature ejaculation of semen,leocorrhea and nervous weakness.Anger is gradually cured by this.It is specially good for neuralgia and sciatica.Among women it helps in hysteria and many other disease.
There is a special tub for spinal bath in Hydrotherapy .It is filled with water and the water touches only the spine and adjoin portion.
In the beginning after 10 minutes of spinal bath,spine should be wiped with towel,to warm up do some light physical exercises.
Benefits of spinal bath bath in Hydrotherapy-It helps in blood pressure,weakness and nervous tension.It also regulate blood circulation.
HOT FOOT BATH:
For hot foot bath a bucket should be filled with hot water,as hot as the skin could bear.While sitting on a stool or chair put feet in the bucket of hot water.Water level should reach below the knee.
As the water grows cold,take out some of it from the bucket and replenish it with equal quantity of hot water.Cover a blanket in a such a way so as to cover you fully apart from the head and the bucket should also be under it.Before beginning this bath drink some hot water and in between also continue to drink while covering the head with a towel wet with cold water.When the bath is over,wipe the perspiring body with a towel,if necessary take an ordinary bath in cold water.
Benefits of foot bath in Hydrotherapy-Helps in cold and cough,bloodpressure,
unconsciousness and attacks of asthma.For women having irregular menstruation,it is useful to have this bath regularly for a long period.
SIMPLE FULL BATH:
The present way of bathing is only for name sake.The actual benefits is lost,therefore while bathing certain things be kept in mind:-
1)Before bathing,warming up of body be done by rubbing the whole body with a dry towel.
2)Thereafter have bath with cold water.In winter the water should be of body temperature level.
3)After the bath,dry the body with your palm and wear clothes.
4)If fell cold after bathing,some warming up body exercise be done.
5)After bathing early in the morning one should go for a walk.
Benefits of bating in hydrotherapy-By bathing this way not only the body remains clean but experience vigor and blood circulate,skin glows and becomes active,mind is happy and freshness permeates to make one willing to work.
HOT COLD GRADUATED BATH:
Take hot water in a bucket and open the cold water tap into it.Take a handful of water and start bathing by rubbing the nape downward.Gradually when water gets cold pour it over the head and complete the bath.
Benefits-During winters this bath is extremely useful because only hot water activates the skin.All the benefits of a simple bath are there along with more cleanliness,fast circulation of blood and awakening of appetite.
There is a special cabin for steam bath which encloses the whole body with only the head protrudind out.
Before a steam bath enema is recommended.After drinking water,one should sit in the cabin bare footed with a wet cold towel on the head and then steam be taken.In about ten minutes when perspiration is over,dry with a towel and have a bath in cold water.
Benefits of steam bath in Hydrotherapy-It opens the pores of skin which take out dirt from this.Blood circulation increases,red blood corpuscles. Increase in number,strengthens the lungs and heart,kidney function properly. Arthritis,stoke obesity,all type of skin disease asthma.inflammation in the bronchial passage etc.ailments get effected positively.
WET SHEET PACK:
On 3-4 heavy blankets,put one thin cotton sheet wet with cold water.Then make the patient lie on it with his arms stretched upwards.Then fold the sheet from one side covering the body and press it along the armpit at the other side.Bring down the arms placing them straight along the sides.Then from the side take the sheet and cover the body over the other arm.
Then cover the whole body including the legs with one or more blankets as per need,leaving only the head open.As per requirement after 30-60 minutes the pack be removed and have bath in cold water.
Benefits:In condition of fever,to strengthen nerve cells,extract faeces out of body,and for detoxification,wet sheet pack is used.This pack takes out so much poison that when toxins the sheet becomes pale in colour. Four times in a month this can be used.Before using it the body of the patient should be warm enough to produce good results.
HOT AND COLD FOMENTATION:
A cloth with 3-4 folds wet in hot water be kept for 2 minutes on the desired spot,then a towel wet with cold water be kept for 1 minutes,this process should be repeated four times,beginning with hot and finishing with cold.
Benefits-To repair a part of body or to bring relief in pain,alternate hot and cold fomentation is very useful and and no other treatment is effective as this one.On the abdomen,hot and cold fomentation gives relief in chronic constipation,gastric trouble and also removes weakness.
Water cushion,pack and binding bandage are ancient practices and even today for relief in various disease they are used.Sometimes hot pack is used sometimes cold.Usually wounds arthritis,perforated boils,cyst and elephantiasis are treated in various ways with the use of pack.
Benefits-This pack can be used in treatting all disease with little varitions.
WET ABDOMEN PACK:
Keeping wet pack on the abdomen removes constipation.For immediate relief in any ordinary illness in the body a thick layer of cloth wet in water be rinsed and kep below the naval for half an hour,or immediately thereafter kept again after wetting,this be covered with a polythene packet(to avoid clothes getting wet).with this one can continue to work.
Benefits-Useful for all ailments of the abdomen.
The process of transporting a king of liquid in the rectum is called enema.This is also called cleaning up of the rectum.
While giving enema the nozzle be greases with Vaseline or oil and put in the anus.The box of enema be kept at a height of three feet from the person seat and let the water in it flow into the rectum.If the patient feels pain during this process then the height of the box be reduced and the flow of water stopped foe a while.This will stop pain.Generally 200 ml. water is poured into the rectum.More quantity of water should not be given.For 5-10 minutes water be kept inside.
While keeping it inside one should walk to and fro and then gradually let it go in the toilet with stored stool.The whole water need not to be let loose at once in a hurry.
Type of enema-Fresh water enema,hot water enema,honey enema,neem enema,butter enema,lemon enema,wheat grass juice enema and many more types of enema.
Benefits of Enema in Hydrotherapy-Hot water enema is used in removing stored faeces from rectum.In the world of medicine this is the safest way of cleaning the intestine.This gives relief from constipation.
MORNING DRINK:In the evening fill a copper vessel with water and cover it with the lid.Three-four basil leaves put in this water will make it more efficacious. Early morning before sun rise,without brushing the teeth or gargling,drink a lot of water,begin with two glasses in the morning.Then increase in to four glasses. After drinking the water walk hundred steps and then go to toilet.In winter time water is too cold,make it Luke warm and then drink.
Benefits-Cures constipation and bowels get cleaned.A person who take this morning drink stays free of diabetes,Disease of stomatch,leprosy,headache and stomach gas.He does not age and has a long life.
Boil water in a utensil.Then sit on a chair or a stool keeping the utensil containing water before you.Bend over the utensil covering the head with a towel and inhale deeply through the nostril into the throat.
Benefits-This is useful in cold,cough,dyptheria,tonsilits and sinusitis.
Take a 7-8 feet long and 6-7 inch broad cotton cloth wet and rinsed and tie it up.Over it take a dry woolen cloth of same dimension and tie that too.Keep this compress for minimum one hour.As per requirement the duration can be increased.After removing the compress wipe with a wet cloth.This is used in various disease on various parts.For instance throat compress,abdominal compress,chest compress,leg compress,joint compress and girdle compress etc.
Benefits of compress in Hydrotherapy-This is useful in thyroid and parathyroid problem,tonsillitis asthma, liver problems,diabetes,kidney problems,arthritis etc.
Ice is used in many diseases during Hydrotherapy.
when skin gets burnt-if any part of skin gets burnt,then immediate application of a piece of ice on that place gives relief from burning sensation and also prevents boil formation.
On bleeding-if blood flows continuously from any cut portion of the body or t does not stop,then in such condition use ice on that portion.Bleeding will stop immediately.
Yoga is a way of life,an integrated system of education for the body,mind,and inner spirit.This art of right living was perfected and practiced in India thousands of years ago but,since Yoga benefits deals with universal truths,its teachings are as valid today as they were in ancient times.Yoga is a practical aid, not a religion,and its techniques may be practiced by Buddhists,jews,christians,Muslims,Hindus and atheists alike.Yoga is union with all.
Yoga means union. Etymologically, it is connected to the English word, yoke. Yoga means union with God, or, union of the little, ego-self with the divine Self, the infinite Spirit.
THE SYNTHESIS OF YOGA:
Over the centuries,four different paths of yoga benefits(Karma,janana,Bhakti and Raja)have developed.They are often linked to four brances of a tree which put down roots from its branches and appears to be growing down to earth from Heaven.Since we each have our own personality.we may prefer one path to another but a onesided developed is not recommended,as it can lead to an imbalance in the personality.The whole person-heart intellect and hand should be developed simultaneously,so a synthesis of the four main paths is recommended.It is best to have one basic sadhana(spiritual practice)or preferred path,but to draw the techniques of the others as well.
ACTIVE PATH-KARMA YOGA
Karma yoga is selfless service,the path by which the mind is most quickly purified and its limits transcended.The karma Yogi works hard,both ohysically and mentally.He seeks to eliminate the ego and its attachments to serve humanity without expecting reward,and to see unity in diversity.This enable that dwells within all beings.Karma Yoga is most suitable for people who have an active temperature.It invlves working in the word and giveing of onself,but working on a spirutual level.
PHILOSOPHICAL PATH-JNANA YOGA:
This philosophical or intellectual approach to spiritual evolution describe the world as an illusion.Using the two powerful intellectual of discrimination and dispassion,the veils of illusion or maya are lifted. Jnana yoga is usually regarded as the most difficult of the four path of yoga.This path demands a sharp mind and an unclouded intellect.
DEVOTIONAL PATH-BHAKTI YOGA:
Bhakti yoga tends to appeal to people who are emotional by nature. Since the emotion can not be endlessly repressed. Bhakti yoga teaches techniques for their sublimation.Through various practices,such as chanting,prayer and the repetition of mantra(sacred formula)emotional energy is channeled into devotion turning anger hated and jealousy in a positive direction.Emotional love is changed into pure divine love.The Bhakti tries to see God in all.
SCIENTIFIC PATH-RAJA YOGA:
We each possess vast mental and psychic resources that lie virtually untapped below the surface of the conscious mind.To release this latent potential, Raja yoga prescribes a psychological approach,based on a practical system of concentration and control of the mind.Right conduct a healthy body and steady posture breath regulation,and withdrawal of the sense are recommended to achieve this.Only if this foundation is firm can the superstructure of concentration and meditation succeed. Hatha yoga is a form of raja yoga that emphasizes asanas and pranayam. Without yamas,Niyamas and the other steps,it is not yoga.
YOGA BENEFITS FOR ALL:
One of the beauties of the physical practice of yoga is that the poses support and sustain you no matter how old or young, or fit or frail, you come to your mat. As you age, your understanding of asana becomes more sophisticated. You move from working on the external alignment and mechanics of the pose to refining the inner actions to finally just being in the asana.
Yoga has never been alien to us. We have been doing it since we were a baby! Whether it is the Cat Stretch that strengthens the spine or the Wind-Relieving pose that boosts digestion, you will always find infants doing some form of yoga throughout the day. Yoga can be many things to many people. We are determined to help you discover your “Yoga Way of Life!”
EIGHT STEP OF RAJA YOGA:
By observing their own thoughts,scientifically and objectively,the ancient Yoga studies the many obstacles to bringing the mind under conscious control.The sage patanjali compiled their finding in the raja yoga sutras,a text that describe the inner working of mind,and also provides an eight-stepped blueprint for controlling the restless mind and enjoying lasting peace.There are many yoga benefits……
1)Yamas(abstentions)-truth,non-violence,control of sexual energy,non-stealing,non-covetousness.
2)Niyamas(abservances)purity,contentment,study,surrender of the ego.
4)Pranayama-control of vital energy.
5)Pratyahara-withdrawal of the senses.
6)Dharana-concentration of mind.
8)Samadhi-the super conscious state.
Did you know that mud may be used in a variety of ways. Not only this, Mud therapy, which is a distinct science of Naturopathy, bestows a number of health benefits where the simple application of mud helps tremendously in keeping ailments away as well as rendering curative effect for sustaining health and wellness.
Mud therapy is very simple and effective treatment modality. The mud used for this should be clean and taken from 3 to 4 ft. depth from the surface of the ground. There should be no contamination of stone pieces or chemical manures etc. in the mud.
It has the power to extract the poison present in faeces.
It acrateches oldest of faeces stored in the body and dilutes it.
It extract the toxin and make free from toxin.
Efficates for swelling,pain,boils and perforation in the skin.
Remove the burning sensation,bleeding and tension also.
Takes out extra heat from our body make it cool down.
It also contain deodrent and pain killer properties.
It provides magnet force which give us vigor and strength.
SELECTION OF MUD:
Mud could be of any type but should have been taken from a neat clean place exposed to sun rays,extracted from 2 to 2 1/2 feet below the ground.Mud should be dried first in the sunlight then sieved before use.
The mud from the termites hill is extremely effective.For bathing and head bath multani mud is useful.
USES OF MUD:
Sleeping in mud-It is extremely effective for insomnia,nervous weakness and blood poisoning.
Mud Massage-By massaging and applying mud on the ,harmful air and poisonous elements are removed.
Mud Bath-Instead of soap if mud is applied it helps in removing all diseases.
Walking bare foot on mud helps in kidney ailment,improve eye sight and increase magnetic power.
It is used on the lower abdomen,chest,forehead,eyes,head,spine,throat,feet,anus and wherever needed. When applied to abdomen it relieves all forms of indigestion. It is effective in decreasing intestinal heat and stimulates peristalsis.
A thick mud pack applied to head in congestive headache, relieves the pain immediately.
Application of the pack over the eyes is useful in cases of conjunctivitis, hemorrhages in the eyeball, itching, allergy, errors of refraction like short sight and long sight and especially useful in glaucoma where it helps to reduce eyeball tension. It relaxes muscles and improves blood circulation.It maintains metabolism rendering positive impact on digestion.
It is useful in conditions of inflammation/ swelling and relieves pain.
It is a good hair conditioner and is good for skin.
It is useful in condition of stiff joints.
HOW TO MAKE MUD PACK:
Mud should be ground,sieved and should be soaked in clean water twelve hours before use.At the time of use spread half an inch layer of this wet paste of mud on a thin cloth and put it on the spot where required,then cover it with a woolen cloth.it should be kept for 20-30 minutes or else the toxin extracted
by mud will re-enter the body.Once used,the mud pack can not be used again.
MUD THERAPY FOR DISEASES:
Constipation-Mud pack is helpful in all type of constipation.
Piles-Remove constipation,and the portion of anus where moles are swollen up mud pack as thick as a cushion be stuck.It gives relief in acute pain.
Loose motion-Mud has diverse properties.It removes constipation in one suffering from it and also cures loose motions.While suffering from loose motions,mud pack is to be put on the abdomen.
Cholera-Mud pack to be put on chest and abdomen,help from cholera.
Stomach ache-Mud pack on the abdomen.
Applying mud packs on the forehead and abdomen provides relief in case of fever.
Eczema-Applying mud clears eczema.
Pimples-Mud pack on the face cure pimples.
Anti Aging: Mud therapy has natural ability to regenerate the skin or anti-aging effect. Also, it helps in escalating the blood circulation process. All these contribute in reviving and toning up the skin tissues making you look young and refreshed.
For Skin Glow: This may be advised as beauty aid because mud therapy imparts natural glow to the skin, improving and preventing skin maladies like acne, blemishes and skin allergies.
Detoxification and promoting pranic force in the body is called naturopathy. Naturopathy and yoga are two wheels of a vehicle.Besides yoga and natural health.Knowledge of it make us self dependent.
It is not just a treatment it’s a hope when all the treatments fail there is still possibility to cure in naturopathy.
Ailment eradicated from its root and gives us peaceful mind,vigour and relief.
It cures all dormant diseases.There is no need for medication and surgery.Patients after experiencing relief through its treatments get back to their own work.The fear of disease is rooted out of the mind.
Naturopathy works in two ways.First it makes the patient get rid of his ailments speedily,secondly it educates him to adopt a natural way of life to remain healthy in future.
Causes of diseases:
All diseases are solely caused by accumulation of toxins in the body,it gets collected when detoxification os less than accumulation.
When the toxin accumulate in our body in the various parts of body it causes non-functional of some parts of body and flourish,but there is a nature takes them out in the form of acute disease like fever,loose motion,vomiting,cough,cold,fever etc.When these process are suppressed by the medicine the disease may become chronic.
Why Toxins Accumulate:
Lack of balanced diet.
Imbalance of alkali and acid in our body.
Consumption of ummatchable and contradictory food.
Consuming the intoxicating food.
Spicy,heavy and fibreless food.
Working mentally or physically beyonds the capability of the one’s without taking the rest.
If the process of the extracting is suppressed by the medicines.
Suppressing the natural urge of the body like defecation,urination,flatus,sneezing,hunger,fever,yawing etc.
Due to ignorance patients get disappointed when the healing takes place and give up naturopathy to restore to medicine.But it is a blunder mistake.
Cure of Disease:
There is one cure for all the disease is to remove out toxins from the body by natural means.To keep our body healthy and fit ,there is an unseen force called life force.In spiritualism it is defined as pranic energy and alopathy calls it resistance power.Elimination
of disease protection against disease is due to this inherent force alone.The stronger the healing power within,the sooner the disease will be cured.
Naturopathy enhance this pranic force and hampers accumulation of toxins.
If there is any signal of illness in the body,like loss of appetite,headache etc.giveup the eating and first clean the body by taking enema etc.
By doing this the the chances of becoming it acute reduces.If there is an acute disease(fever,vomiting,loose motion etc) treat it by natural way do not suppress it taking medicines.Instead one should go for fasting and let it be clean or detoxification by natural method.By this the chances of disease becoming chronic reduce to negligible.
If the disease if chronic it should be treated by natural ways…..
.Taking natural food and there related precaution.
.Right way of living(lifestyle).
The specialty of naturopathy is that it does not suppress the disease on the contrary it extricate from it root.During the treatments of it,the accumulated toxins are released from the body in the form of loose motion,cold,cough etc.it’s called healing crisis.
Even then if it causes uneasiness then a naturopath must be consulted for advise giving up naturopathy treatment altogether.
Insomnia is the most common sleep complaint amoung Americans.You have difficulty failing asleep and you end up feeling tired upon waking and during the day .Certain medical condition can trigger insomnia as can many medication.
But for the average ,healthy person,insomnia is usually brought on by anxiety and stress,and aggravated by alcohol and caffeine.(Although OTC and prescription drugs can help you sleep-most are antihistamines-they all come with side effects,including daytime sedation and they may be habit-forming ove time)When sleep escape you,try the following natural remedies instead.
HOW TO INVITE SLEEP:
Take valerian:In modern herbal medicine,valerian is the leading herb recommended for insomnia.It helps most people without causing the morning hangover characteristic of many prescription sleep aids.Capsules of concentrated valerian root are available at health food stores;some brands amy contain other relaxing herbs such as lemon balm and passionflower.Follow package direction
HAVE A CUPPA CHAMOMILE:
Both chamomile and lemon balm have been used for centuries to help induce sleep as aids for gental relaxation. Steep 1 or 2 teaspoon of either herb in a cup of just-boiled water(steep chamomile for five minutes,lemon balm for ten minutes)Sweeten if desired with a little honey or maple syrup.
Avoid caffeine-coffee,tea,sodas, and energy drinks-fom late afternoon onwards.
Avoid alcohol in the evening;like caffeine it can keep you awake or cause periods of wakefulness during the night. Creat a restful place to sleep.Block out noise and light.If silence itself machine or listen to soothing tunes or natural sounds.
Do not use chamomile if you are allergic to ragweed or other plants in the aster family.
The essential oil of lavender contains many medicinal components,and research has shown that simply inhaling the fragrance,or several springs of the freshly cut herbs,between your pillow and pillowcase before going to bed. You might also brew a cup of lavender tea,made by steeping 2 teaspoon of dried lavender flower in 1 cup of just boiled water.
MAKE A HOPS PILLOW:
Hops is another traditional remedy for insomnia-it has mild sedative properties.Make a hops pillow by stuffing a cloth drawing bag,available at craft stores,with ahandful of fresh hops.Tie the not shut.Place the bag between your pillow and pillowcase.
DRINK HOT MILK:
Drinking a cup of hot milk to induce sleepness is an old folk remedy that may have originated in New England and persists to this day.Add a little honey or pinch of nutmeg to a cup of milk and warm untill steaming.Pour into a mug and sip.
WHEN TO CALL DOCTOR
If you’ve tried everything but syill having trouble falling asleep,let your health care provider know.It might be time to get a sleep expert’s opinion.
LEARN TO RELAX:
Relaxation techniques such as yoga and medication can ease stress and help you fall asleep Also try controlled breathing exercise.