Try Natural Insomnia Relief

Insomnia affects almost two out of three Americans. That's a lot of people lying awake at night! If you are tossing and turning all through the night, you are missing out on the most crucial key to maintaining your health, energy, and immunity. Read on to learn plenty of ways to be sure that you are getting the best quality sleep.

A Sleep-Enhancing Atmosphere
Of the many patients I have treated for chronic sleeplessness, one particular case stands out as an example of the powerful energetic influences our living environment can have on us. This patient lives in a lovely townhouse with an open loft space.

When she first moved into her home, she slept in a small bedroom off in a back corner, but visiting friends convinced her to sleep in the loft space. Initially, she had no trouble sleeping, but as the years wore on, she began to suffer from insomnia. Eventually, she showed up in my office seeking relief from her sleeplessness.

After trying several treatments with no noticeable difference to her sleep, I asked about her bedroom arrangement. When she mentioned the open and spacious loft with lots of light and no drapes, I realized that was the most likely culprit.

At night when you are asleep, you need to feel safe and protected in a cocoon-like atmosphere. Otherwise the sensory organs will stay awake to "guard" you from danger and the things that go bump in the night. I suggested that she try sleeping in the small bedroom; her chronic insomnia has disappeared and not returned since.

As the example above shows, it makes a huge difference to your quality of sleep that your snoozing environment is soothing. Do everything possible to establish a quiet and cozy atmosphere.

Your bedroom should ideally be located in the quietest and less trafficked area of your home. The lighting should be dim and any music that is played should be peaceful. Keep the décor minimal, with nothing busy to detract from your sleep. Colors should be in the realm of blues, greens, and grays. Do not place computers or televisions in your bedroom because they generate electromagnetic fields and positive ions that can induce agitation.

Also, consider having Fido sleep outside the bedroom; sleeping with pets often causes restless sleep because their movements will keep your body from fully relaxing into deep R.E.M. sleep.

Routines to Help You Sleep Tight
Quality sleep is critical to staying in synchronization with our biological clock. Our bodies run on biological rhythms and function best with consistent routines. To ensure restful sleep every night, form your own calming routines to help you get to sleep. Once you find an activity that works, practice it consistently to program your body for the sleep response. To listen to some of the ways to get a good night's sleep, click here.

Here are a few more helpful hints:

• Do not eat late. Your last meal should be no later than 7 p.m.

• Drink valerian or passionflower tea before bedtime every night for one month.

• Take a relaxing evening stroll an hour before bed.

• Soak your feet in hot, Epsom salt bath for 15 minutes before bedtime.

• Keep a journal at night. Emptying your thoughts onto paper helps you unburden your mind for a more peaceful sleep.

• Induce relaxation with a 15-minute meditation. Here's how: Sit comfortably at the edge of a firm seat with your back erect and your head tilted slightly downward. Place your arms gently over your lap and breathe slowly, deliberately, and gently. Keep your eyes slightly closed.

• Do not exercise for at least two hours before bed. Interestingly, people with regular exercise routines have fewer episodes of insomnia. Exercising moderately for 30 minutes daily, combined with meditation in the evening, will not only help you fall and stay asleep, but will also increase the amount of time you spend in R.E.M. sleep. For some people, exercise alone is enough to overcome insomnia.

• You might also try Calm-Fort/Sleep formula with useful herbs like lily bulbs, polygala and turmeric that help manage stress and calm the spirit while relieve restlessness and alleviate insomnia. Find out more online at askdrmao.com.

When all else fails, see your doctor because insomnia may be a sign of more serious problems.

I hope you find the ways to sleep soundly! I invite you to visit often and share your own personal health and longevity tips with me.

May you stay healthy, live long, and live happy!

-Dr. Mao

What Is A Migraine Headache?

A migraine is different from a regular headache. A migraine is usually very severe, with pain on only one side of the head. It is often accompanied by extreme sensitivity to light and nausea and vomiting. Migraines are a recurring condition. Some people may have one several times a month, while some may only have one or two a year. But when a migraine happens, it can be disabling.

It is estimated that 1 in 100 people suffer from migraines. Research on migraines in the past focused on changes in the blood vessels in the brain. However, new research is being done that points to changes in the brain itself. Scientists believe that the cause of a migraine involves a complex mix of chemical changes in the brain with various nerve pathways. They are still not sure what the exact chain of events are that cause a migraine, but believe that it can be triggered by such things as stress, environmental factors, or certain foods.

There are two types of migraines. There are those with auras or those without auras. Most people will have migraines without the auras. This is called the common migraine.

If you have migraines with auras you will see flashes of light, blind spots in your vision, zigzag lines in your vision and sometimes have tingling sensations in your arms or leg. These auras usually start about 15 to 30 minutes before the migraine start and serve as a good warning sign. On occasion, the aura can last throughout the duration of the migraine.

If you have migraine headaches, you probably know what helps the pain. Everyone is different when it comes to pain relief. Some people just want to lie down in a dark, quiet, room and sleep it off. Others will take medication developed especially for migraine headaches. It is important to note, that if you suffer from migraines and haven't been to the doctor for treatment of them lately, it may be a good idea to see your doctor. There are a lot of new medications available for migraines now that weren't available ten years ago.

Children can have migraines, too. Their migraines may have started in adolescence or early adulthood. There have been incidences of migraines in children as young as 1. The good news is, migraines in children don't last as long and they typically grow out of them. With children the migraine will usually cause pain on both sides of the head. Children can also have nausea, vomiting and extreme sensitivity to light and sound, but have no headache pain. This type of migraine is especially difficult to diagnose and can be very frightening for the parents.

If you have migraines talk to your doctor about treatment. Eat healthy and drink plenty of water. Try to get adequate rest and reduce the stress in your life, if possible. Don't let the thought of having another migraine headache interrupt your life.

Vertigo Treatment

When to Seek Medical Care

Any signs and symptoms of vertigo warrant an evaluation by your doctor. The majority of cases of vertigo are harmless. And although vertigo can be extremely debilitating, it is easily treated with prescription medication. Have your doctor check out any new signs and symptoms of vertigo to rule out any potentially serious or life-threatening causes.

Certain signs and symptoms of vertigo may require evaluation in a hospital's emergency department:

• Double vision
  
• Headache
  
• Weakness
  
• Difficulty speaking
  
• Abnormal eye movements
  
• Altered level of consciousness, not acting appropriately, or difficulty arousing
  
• Difficulty walking or controlling your arms and legs
  

Exams and Tests

The evaluation of vertigo consists primarily of a medical history and physical exam.

• The history is comprised of 4 basic areas. The doctor will ask you about the following areas:
  
  
  • During the exam, the doctor will want to find out if true vertigo exists. The doctor will want to know if you feel any sensation of motion. Report any nausea, vomiting, sweating, and any abnormal eye movements.
    
    
  • The doctor will ask about how long you have had symptoms and whether they are constant or come and go. Do the symptoms occur when you move or change position? Are you currently taking any new medications? Has there been any recent head trauma or whiplash injury?
    
    
  • Are there any other hearing symptoms? Specifically, report any ringing in the ears or hearing loss.
    
    
  • Do you have weakness, visual disturbances, altered level of consciousness, difficulty walking, abnormal eye movements, or difficulty speaking?
  
  
• The doctor may perform special tests such as a CT scan if a brain injury is suspected to be the cause of vertigo. The use of blood tests, specifically to check blood sugar levels, and the use of an ECG to look at the heart rhythm may also be helpful.
  

Self-Care at Home

Home therapy should only be undertaken if you have already been diagnosed with vertigo and are under the close supervision of a doctor.

Medical Treatment

The choice of treatment will depend on the diagnosis.

• Vertigo can be treated with medicine you take by mouth, through medicine placed on the skin (as a patch), or drugs given through an IV.
  
  
• Specific types of vertigo may require additional treatment and referral:
  
  
  • Bacterial infection of the middle ear requires antibiotics.
    
    
  • For Meniere disease, in addition to symptomatic treatment, people might be placed on a low salt diet and may require medication used to increase urine output.
    
    
  • A hole in the inner ear causing recurrent infection may require referral to an ear, nose, and throat (ENT) specialist for surgery.
  
  
• In addition to the drugs used for benign paroxysmal positional vertigo, several physical maneuvers can be used to treat the condition.
  
  
  • Vestibular rehabilitation exercises consist of having you sit on the edge of a table and lie down to one side until the vertigo resolves followed by sitting up and lying down on the other side, again until the vertigo ceases. This is repeated until the vertigo is no longer inducible.
    
    
  • Particle repositioning maneuver is a treatment based on the idea that the condition is caused by small stones in the inner ear. Your head is repositioned to move the stones to their normal position. This maneuver should be repeated until the abnormal eye movements are no longer visible.

Vertigo

Vertigo is the feeling that you or your environment is moving when no movement occurs. Imprecisely called dizziness, the term vertigo is the specific term used to describe an illusion of movement. Unlike nonspecific lightheadedness or dizziness, vertigo has relatively few causes.

Vertigo Causes
Vertigo can be caused by problems in the brain or the inner ear.

• Benign paroxysmal positional vertigo (BPPV) is the most common form of vertigo and is characterized by the sensation of motion initiated by sudden head movements.
• Vertigo may also be caused by inflammation within the inner ear. This is known as labyrinthitis. This condition is characterized by the sudden onset of vertigo and may be associated with hearing loss.
• Meniere disease is composed of a triad of symptoms: episodes of vertigo, ringing in the ears, and hearing loss. People have the abrupt onset of severe vertigo, fluctuating hearing loss, as well as periods in which they are symptom-free.
• Acoustic neuroma is a type of tumor causing vertigo. Symptoms include vertigo with one-sided ringing in the ear and hearing loss.
• Vertigo can be caused by decreased blood flow to the brain and base of the brain. Bleeding into the back of the brain is known as cerebellar hemorrhage and is characterized by vertigo, headache, difficulty walking, and inability to look toward the side of the bleed. The result is that the person's eyes gaze away from the side with the problem. Walking is also extremely impaired.
• Vertigo is often the presenting symptom in multiple sclerosis. The onset is usually abrupt, and examination of the eyes may reveal the inability of the eyes to move past the midline toward the nose.
• Head trauma and neck injury may also result in vertigo, which usually goes away on its own.
• Migraine, a severe form of headache, may also cause vertigo. The vertigo is usually followed by a headache. There is often a prior history of similar episodes but no lasting problems.

Vertigo Symptoms

It is very important to determine if vertigo truly exists. Vertigo implies that there is a sensation of motion either of the person or the environment. This should not be confused with symptoms of lightheadedness or fainting.

• To determine if true vertigo exists, you must describe a sensation of disorientation or motion. In addition, you may also have any or all of these symptoms:
  
  
  • Nausea or vomiting
    
    
  • Sweating
    
    
  • Abnormal eye movements
  
  
• The duration can be from minutes to hours and can be constant or episodic. The onset may be due to movement or change in position. It is important to tell your doctor about any recent head trauma or whiplash injury as well as any new medications you may be taking.
  
  
• You may have hearing loss and a ringing sensation in your ears.
  
  
• You might have visual disturbances, weakness, difficulty speaking, decreased level of consciousness, and difficulty walking.