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Poor sleep, anxiety, stress and tension caused by low GABA levels - Moderex - This remedy furnishes the body with substances that is used naturally in the brain to regulate sleep, stress and anxiety reactions and thereby it helps to normalize these, for example GABA or gama-aminobutyric acid.
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Downloadable books about sleep problems:
Through these links you can find downloadable books about any other subject too.
The books have the same content and layout as the paper versions.
Help for other nervous and hormonal
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Products for cars and other vehicles
Items to prevent or help against
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Sport equipment
About sleep and sleep problems - insomnia
The
charcteristics of sleep
Sleep consists of two main types of faces of usually 80-110 minutes long, that alternate some times during a long sleep. NREM (Non rapid eye movement sleep) and REM (Rapid eye movement sleep)
In NREM the brain is fairly inactive, but the body is active. The body use this face to perform activities like maintainance, reapair, growth and development.The BREM sleep consists of 4 under-faces that each has a specific electrical brain wave pattern.
In the NREM stage N1 the brain drifts from the wake wave frequency pattern, alpha waves (8 to 13 Hz), to theta waves (4 to 7 Hz). In this stage there is still some conscious sensing of the outer surroundings.
In the NREM stage N2 there occur "sleep spindles" (12 to 16 Hz) and "K-complexes." In this stage there is not any conscious awareness of the surrounding world. This stage is 45 to 55% of total sleep.
During the NREM stage N3 one finds delta with a frequency of 0.5 to 4 Hertz 50% of the time. N3 occupies 3 to 8% of total sleep time. In this stage night terrors, bed wetting, sleepwalking, and sleep-talking occur. This stage is regarded as a transision stage into stage N4.
During the NRREM stage N4 there are mostly delta waves (0.5 to 4 Hertz). This is the depest part of the sleep.
In the REM sleep, the body is inactive, but the brain is very active. In this face the brain systemizes its content of knowledge and emontions, and performs its own logical maintainance. In this face dreaming occur. Dreeming seem to be a way the brain uses to try out alternative decisional paths and ways of reactions. Dreeming may also be as ort of testing the neuronal networks of the brain itself to recognize connections that need maintainance.
Sleep is controlled by the deep brain centers like the thalamus. Durings sleep theese centers stop sending impulses to other brain areas that are necessary to keep a conscious state, but sends instead other impulses to various brain centers and to endocrine glands in order to make the brain and the body increase all kinds of maintaninance work. These impulses are carried from obe brain celles to another by means of specific transmittor substanceas like GABA (gamma-aminobutyric acid) and serotonine.
What is the purpose of sleep
There are many theories
abaout the reason for the necessity of sleep. Probably all the teories give a
partial explanation for the purpose of sleep. Generally is sleep a state of rest
from external activities. During this rest the body and brain will concentrate
on internal tidying, damage repair, growth and devlopment, and such internal
activities will increase during sleep. The body and brain will have increased
resources to use for such internal activities because it is free from external work.
The body will during a day
get a lot of small injuries. One of the reason for sleep is simply to reduce
external activities so that the body can use its resources for repairing of
injuries.
During the day vaste
materials can accumulate in body parts as a product of the activities during the
day. During sleep the body has the opportunity to get rid of such accumulated stuff.
The struggle through the
day, for example hard muscular work, stimulate the body to develope itself in
appropriate ways to cope with the demands of the daily life. For example will
muscular work stimulate the muscles to grow. This development and growth occur
most easily when the body is free from external activities.
Children and teens
continually grow and develop. Also the growth during childhood probably occur
more during sleep than when the child is awake, because the sleep gives the
opportunity to use the bodily resources for growth and development work.
Even though the body is
less active during sleep, some activity occur. There will be frequent shifting
of position. There may be some physiological activities in the genitals, like
secretions, engorgement and erection. The internal organs in the stomach will
periodically increase their activity. These bodily activities porbably have the
purpose of setting the body parts in a state that facilitate repair, growth and
devlopment, for example will the activities ease the blood flow and and make it
more easy for the body parts to get enogh oxygen and nutrients for the internal
activities and to eliminate vaste materials.
During daily activities a
person experience a lot and learns a lot. This material will be in a disordered
fashion at the first place, and not all of it is equally importnant. During
sleep the brain can use its resources for internal filing and cathegorizing of
the experiences and learned material from the day. It can also enforce the
important stuff so that this is more easily available and store the less
important stuff in a more hidden fashion. Possibly the brain also arases
knowledge that is not any more regarded as important.
The dream activities during
sleep is probably a sort of testing out reactions to things that can happen and
testing out strategies for coping. The results of the testing will then be used
to develop standard procedures for coping with daily demands.
Even though a dream is a
new experience, it will often consist of pieces of former experinces. The
dreaming can also be a product of the activities in the brain to sytemize former
experiences and components in these experiences.
The necessity of good sleep
Most persons need 6 - 8
hours sleep in each period of 24 hours. It is necessary to get enough sleep so
that all faces are performed and in a correct sequence.
A person deprived of sleep
or only getting sleep of bad quality will not get general problems with all
mental an physical processes. Sleep seems to be necessary for evrything to work properly.
He will also get more susceptible to any physical disease.
Types of sleep problems
Sleping problems are often
called insomnia, but this term actually means lack of sleep. Many people suffer from poor sleep even though they do not suffer from lack of sleep. Sleep problems can be of various kinds:
- Problems of falling to sleep.
- Often waking up during the night.
- Bad qulity of sleep
- Having too little time to get enoug sleep
Often these symptoms are combined.
Lifestyle causes of insomnia or bad sleep
Bad or
deficient sleep sometimes is sometimes a consequence from persons not giving
themselves enogh opporyunity to sleep. They go to bed after midnight, they wake
up early and they do not compensate by sleeping some hours during the day. In
this way both the total sleep duration gets to short and one doe not allow
onself the sleep to go through all the necessary faces.
As stressful
life on job or in the private life have the tendency to set the nervous system
in a constant allert state, and this constant allerness will hinder the sleep
from entering into the deepest stages, so that the quality of the sleep gets
bad.
Chronic
worrying about some problem, either real or imaginary often cause insomnia. When
one goes to sleep, one keeps on thinking, worrying and fearing about the
particularproblem, and thus hinders onself in falling to sleep. Some persons has
fallen into a syndrome of contuously warrying about something. When one problem
ios solved, they soon find another problem to worry about, and thus also get
chronic sleeping disturbances.
Too much
coffee, tea or other stimulants, especially before night will cause sleep of
dad quality. Alcohol, relaxing substances or sleep pills can make it easier to
go to sleep, but the quality of the sleep will get worse if such substances are
used too heavy or regularyly to induce sleep. This happens, because sleep is not
supposed to be a passive state, but a state where the body and brain is very
busy duing maintainance and self-building work. Relaxants will tend to reduce
the speed of this maintainance work.
Leeding a
too passive life without any exercise often also lead to bad sleep.
Physical causes of poor sleep
Many diseases lead to bad
sleep, for example depression. Another disease with poor sleep as a sympom is
hypothyroidism, a condition where the thyroid gland
Lifestyle
advices against insomnia and poor sleep
There are many lifestyle measures that can improve sleep:
- Get to bed 1-2 hours before midnight
- You should sleep at least 7 hours ever 24 hours period.
- Perhaps the best way of distributing the sleep, is to take the most of it during the night and then take the rest as a siesta in the middle of the day or just after dinner.
- Do not overconsume coffee, tea or alcohole. Do not take to much of such stimulants late in the evening.
- Get some exercise several days each week. Such a simple thing as going for an outside walk in the evening can help you to get better sleep.
- Slow down the activity rate some time before going to sleep.
. When going to sleep, stop thinking about any problem or worries of the day. Sometimes this is easily done. Some persons may however need psyvhological help of cognitive kind or emotional kind to learn stop
About brain waves
Brains work mostly by sending signals between the cells inside it. The signals occur by electrochemical processes along the outer part of the cells and their branches. These signals are sent and stopped continually in a rhytnmic fashion so that each cell is active and pauses at the same time. The reason why this occurs is the need fort handling one signal completely before the next signal. Some parts of the brain especially the brain stem, determines the rhytm of all the other cells by sending out signal pulses.
These rhytmic signalling causes electric tensions in the scull that variates initensity just like the electric signalling in the brain. These tensions, called brin waves, can be measured by electrods at the head. There are several brain wave patterns that tell much about how conscious a person is and how actively the brain works.
Delta waves have a frequency of 0,5-4 cycles per second (hertz) and shows great variation (amplitude) of tension at each cycle. These occur mostly during deep sleep and similar conditions.
Theta waves have a frequency of 5-8 hertx. They occur mostly during halfly sleeping conditions, like when a person is falling to sleep or waking up.
Alfa waves have a frequency of 9-13 hertz. These occur mostly under relaxed awake states.
Beta waves occur with 14-36 hertz and with small amplitudes. They occur when the brain is intensely active in problem solving and in managing the daily work of a person.
Gamma vawes occur with 37-100 hertz. They originate from all parts of the brain, which means that the whole brain sucronize itself by participation between the parts. In this state the different parts of the brain is buzy amalyzing information stored in various parts and connecting together information of various kind. It occurs by an brightly awake state where one has huge ability to solve problems.
Lambda waves occur with over 100 hertz. In this state one tend to get mystical experiences, have high intuition where one sees how things are immediately and feel connnected to the whole of the universe and out-of-body-experiences might also occur in this state.
During sleep there are also special wave pattern called sleep spindles (12 to 16 Hz) and K-complexes. See more about the physiology of sleep above.
The health benefits you can get from nutmeg
Nutmeg is not only a spcice, but has been used as a general helth maintainer, condition improver and medicin since very old times and is as such well proven.
The general effects of nutmeg
Nutmeg works to reduce growth of bacteria. Nutmeg helps against pain and inflammations. It also stimulates detoxification processes. Furthermore it stimulates functions in the nervous system. These general functions are the base for more specific benefits on the various organs and systems in the body.
Improver of brain condition and of sleep
Nutmeg can counteract mental fatigue, eliminate a state of mental stress, and it can help you to concentrate better. It may also be helpful by anxiety and depressive conditions.
Nutmeg also is good to improve sleep during night. For this purpose milk with suspended nutmeg powder can be used.
Reliever of pain and inflammation in the colomotor system
Nutmeg can help relieve pain and inflammation in the joints, the muscles and injured areas. For this purpose one can rub finely ground nutmeg blended with water or natural oils, or extracts of nutmeg onto the affected areas.
Improver of digestive health
Nutmeg or nutmeg oil can help to take away pain and inflammations in the digestive system. It can also help to make the digestion of food more eficient and appropriate, so that you get rid of symptoms of functional stomach problems like bloating, flatulence, cramps, constipation and poor appetite.
Remedy for detoxification and health improver of abdominal organs
Notmeg is especially good to detoxify the liver and kideneys, and to make these organs work better. It can be a general help to overcome diseases in the kidneys and teh liver.
Improver of oral health
The antibacterial properties of nutmeg is very useful for the oral health. It can help to take away infections, inflammation and pain in the gums and it can help against bad breath.
Improver of skin health and skin rinser
Nutmeg powder blended with honey can be used as a srcub on the skin to remove deposits of hardened fatty substances and dead cells, and it can be used to open clogged pores, like by acne. The antibacterial and antiinflammatory effects of nutmeg can also help counteract other elements of acne, like infections, inflammations and pimple formations.
How to make healthy sweet soda drinks
Drinking great amounts of Coca Cola, Fanta, Sprite and other unhealthy commercial products is bad for all aspects of your health. It overload you with sugar and table salt which makes you fat, is bad for your heart, make you prone to diabetes, and will disturbe your sleep in the end of the day, because you still feel thirsty and uneasy after all that consume.
These drinks are deliberetely made with heavy amounts of salt so that you will still feel thirsty after a short time, and a still heavier overload with sugar of unhealthy sweeteners that overwhelm the salty taste with sweet taste and acustom you to a high daily consume of sugar. Thereby you are lured into consuming heavy amount of the product each day.
You can instead make your own healthy drinks in a very simple way with just the right amount of sugar and salt, and also that gives you valuable minerals and vitamins.
Just blend together one third club soda or something similar like seltzer, one third fruit juice without added sugar and one third water. The ingredients should be cooled down before blending.
You can blend in the glass you drink from and stir a little, or blend in a jar, stir, and then store in a bottle for later use in the cooler storage, or blend it directly into the bottle and shake a little.
You can use any type of bought pure fruit juice or press your own juice from fruits for the blending, including orange, pineapple, apple, pear and grape.
You can of course blend several types together after own taste or just to get interesting taste surprises. Some lime in the blending gives it a fresh taste.
Such a blending that you make yourself, gives you considerably less sugar and salt, and gives you vitamins and minerals too, especially potassium, and are thus much healthier.
Still they will contain both sugar and table salt, so you should not exaggerate the consume of soft drinks, not even these good ones, but you can drink much more of it than of the commersial sweet sodas without making yourself uneasy and damage your health.
But when it is very warm and you are in high activity, you need more salt. Drinking these healthy blendings in higher amounts can give you the extra salt and water you need in a tasty and healthy way.