natural born night owl, wake up exhausted, can't sleep

The Surprising Cost of Being a Night Owl

Most of what we hear about getting enough sleep relates to how LONG you sleep, but a significant factor in getting the rest you need is WHEN you sleep. The first time I heard the saying “an hour before midnight is worth two hours after” I didn’t know what to make of it. But it turns…

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TV causes insomnia, blue lights disrupt sleep herbal remedies for sleep

Your LED Lights Could be Disrupting your Sleep

Do you have trouble getting to sleep at a decent hour? You may benefit from unplugging earlier. When we are exposed to bright light after dusk, like computer screens, iPads, iPhones, and TVs our brains get the signal that it’s not time to produce the melatonin – the hormone we need to feel sleepy. Insomnia…

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low estrogen disrupts sleep, low estrogen effects serotonin, low estrogen causes insomnia and depression

Can Low Estrogen Trigger Insomnia?

A woman’s hormones fluctuate throughout her menstrual cycle but the two primary hormones, estrogen and progesterone, maintain a certain balance. Estrogen has a stimulatory effect on the nervous system, unlike progesterone which is calming. There are several factors that could lead to estrogen becoming too high and out of balance with progesterone. Environmental exposure to…

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What You Can Do At 3pm to Save You From Waking at 3am

Do you consistently wake up around 3 a.m. and can’t seem to just fall back asleep? The reasons for sleep problems can be complex, but waking up too early is often a symptom of low blood sugar and can be remedied through dietary changes and nutritional therapy. You may not think about it but what you’re…

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can't sleep, hormones cause insomnia,

Could Low Progesterone Be Disrupting Your Sleep?

A woman’s hormones fluctuate throughout the month and throughout her life but normally the two primary hormones, progesterone and estrogen, balance each other. Progesterone is referred to as the “calming hormone” whereas estrogen is more excitatory. So if progesterone becomes low the result can be irritability and difficulty sleeping. The Impact of Stress on Progesterone…

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Why is Sleep More Difficult for Women?

It can feel like torture to fall in bed exhausted from a long day only to toss and turn for hours, unable to fall asleep.  Or to fall asleep but later bolt awake and not be able to fall back asleep. Although sleep difficulties can have many causes, fluctuations of female hormones before and during the…

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Are Your Perimenopause Symptoms Linked to Estrogen?

When perimenopause symptoms arise, hormone replacement therapy with estrogen is one of the first places women look. But, did you know that perimenopause symptoms may come from TOO MUCH estrogen? Excess estrogen is not usually a result of over-production from your body but from external sources in your environment. Where Does the Excess Estrogen Come…

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Short on Sleep? The Secret to the Perfect Nap

You’re not alone! 1 out of 3 Americans, don’t get the sleep they need. Common sense tells us to avoid naps because they can make it even harder to sleep at night. However, an Australian Study published in the journal Sleep found that taking a specific type of nap can actually improve your alertness, memory and decision-making performance…

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What You Need to Know About REM Sleep

Do you really know what happens when you drift off to sleep? You may think your body is shutting down and relaxing but it’s actually hard at work. What Is REM Sleep? According to the National Sleep Foundation, what we refer to as “sleep” involves transitions between three different states: wakefulness REM sleep (rapid eye…

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Insomnia? Why Your Circadian Rhythm is Important

So you’re having trouble sleeping and you read an article that says your Circadian Rhythm might be playing a part. You’re probably thinking, what is that and why is it important?  Well, good question. According to the National Institute of Medical Studies, “Circadian rhythms are physical, mental and behavioral changes that follow a 24-hour cycle,…

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Is Perimenopause Disrupting Your Sleep? Try This Exercise

Hot flashes, mood swings and other perimenopause symptoms can interrupt your sleep leaving you feeling frazzled, tired and moody. Here’s a tried and true bedtime routine that can help you get your much-needed 40 winks. This relaxation exercise can help you unwind and bring you out of your ‘work-mode.’ Progressive relaxation exercises are easy-to-do, and can…

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Trouble Sleeping? You May Be Deficient in this Nutrient

If you’re having trouble getting the recommended 7-9 hours of sleep each night you’re not alone. About 1 in 3 Americans gets less than 7 hours of sleep. According to Harvard University Sleep Center, insufficient sleep can lead to poor learning, memory and decision-making as well as increased risk for  disease. Since sleeping medications have…

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5 Simple Steps to Successful Sleep

Whether you have trouble falling asleep or staying asleep – the culprit may be your bedroom. A few simple room tweaks can stop the tossing and turning once and for all. Here’s how: Stay cool. You will fall asleep faster in cooler air because when you go to sleep, your “set point” – the temperature your…

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Abdominal Pain Could be Gallbladder Symptoms or…

So in 1990 a new technique was introduced to remove the gallbladder with a smaller scar, when this happened the frequency of gallbladder removal has risen almost 60%. This is especially true for the United States because gallbladder problems are extremely prevalent. However, the gallbladder plays an important role in digestion and in keeping you…

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Stress and Perimenopause Symptoms | What You Can Do

There is one important factor that contributes to perimenopause that many women don’t realize.   Stress is a key contributor to perimenopause because of its effects on the adrenals. When you experience stress the adrenal glands release cortisol. Cortisol then competes with the sex hormone estrogen for its hormonal precursor. Your body prioritizes making cortisol, leaving less of the…

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