Our own behaviours will influence the quality of our sleep, review this if you can’t find sleep !

Work stress
Work stress comes in many forms – an unfinished report or wanted promotion – and it can leave your mind racing well into the night. ‘Works stress taps into a primitive survival pressure. It tends to boost levels of adrenaline that puts the body in a hyper-alert state,’ says life coach Jason Henry.
Turn things around
Take long deep breaths into your belly to switch on the part of your nervous system that lowers adrenalin and aids relaxation. Do a body scan: pass over your body, starting with your toes. Ask each part to ‘melt to let go of any tension.

Unsolved problem in the day
Negative thoughts before bed are a recipe for tossing and turning all night. It’s near-impossible to sleep if you’re thinking negatively or haven’t reached any kind of resolution. Holding onto strong emotions could prevent your body relaxing for hours.
Turn things around
Don’t dwell on it – solve your issues before you get into bed, even if it is to make plans of actions for tomorrow.

Not enough time
You have too much to do, too little time to do it. The feeling of tiredness can comes from rushing around or feeling you’ve lost control. If you feel life is rushing you it is very likely that your body will feel exhausted.
Turn things around
Make a to-do list before bed because this will give you a feeling of some control. Prioritise half the list for tomorrow, or whatever seems manageable, and make a note to plan for the rest tomorrow. You’ll then feel you’ve done enough so you can switch off. Make sure you keep an hour for relaxation before your usual bedtime.

Doing too much and still feeling disappointed
You’re up past midnight again – having said yes to too many people, you have no idea how you’ll complete all those commitments.
Turn things around
Put a stop to late nights. Even if you’re overstretched, resolve to have your head on the pillow by 11pm. Sleep is essential for emotional health and resilience. It’s better to take on less and do it well than running yourself ragged and doing things badly.

Body temperature
You may want to be warm and cosy, but a room that’s too hot will leave you restless. Snuggle up but make sure the air is cool because heat actually causes the body to wake up.
Turn things around
Open the window for a while before you sleep. If you can, leave it open a little during the night. Choose cotton bedding that allows skin to breathe. Make sure you wash your bed sheet every week.

Sugar and caffeine
Coffee or a sweet treat up to three hours before bed will disrupt your sleep. The caffeine from a single coffee will be swishing around your system for a good four hours, while sugar may keep you energised and awake for up to two hours afterwards.
Turn things around
Skip coffee and sweet treats late in the evening. If you fancy a warming hot drink, opt for herbal tea instead. Avoid eating sugary foods on an empty stomach when they will have a more pronounced effect.

Alcohol
Alcohol has a depressing effect on the nervous system, but when it comes to sleep it acts as a stimulant, boosting blood sugar levels. Once you nod off, you’ll probably be woken in the early hours by the opposite problem: low blood sugar.
Turn things around
Reduce the amount of alcohol you drink if you lie awake after a drinking session. After drinking more than a glass of wine or beer, eat some food to stabilise your blood sugar levels. Alternate soft drinks or water with the glasses of booze. Just before bed, drink plenty of water and eat again, this time choosing a fatty protein food such as cheese.

Irregular sleep hours
Perhaps you’re working shifts or something wakes you up at night. Whatever the case, regular sleep patterns are something that’s out of reach for you.
Turn things around
Grab as much sleep as you can before 11pm. Research indicates that falling asleep before midnight really does lead to deeper, more restorative sleep. If you’re woken during deep REM sleep, you’re likely to feel exhausted the next day. Grab a power nap for at least 30 minutes when you can – it’ll make all the difference.

Energy drinks
These energy bombs do more than work against sleep; they can cause you to feel anxious, jittery, and wired and tired at the same time. If you’re addicted to them, now may be the time to cut back.
Turn things around
Instead of having an energy drink, try a glass of unsweetened iced tea or other tea of your choice – Green thea is fantastic.

September is over and the mad rush to Christmas has started. The tube is busy again, work can be manic and you have many things to be anxious about.

Natural and gentle help is at hand
Instead of popping prescription meds for that new bout of anxiety, stop it before it gets too far with a little bit of natural help. The Kava kava plant is here to help slow your mind and reduce your workday, school day, and dinner time anxieties.

What is Kava Kava?
Kava kava—or scientifically termed Piper methysticum—is native to many island nations in and around Polynesia (including Hawaii) where it has been used for centuries as a ceremonial herb to induce intoxication as a way to calm the patrons of celebrations. Although the kava plant has large, green leaves and stems, the actual root is the only part of the plant that is used for medicinal or recreational purposes.

What is Kava Kava good for ?
Besides anxiety, kava kava has been used in numerous natural remedies for insomnia and back pain as well as help with children who are hyperactive or have trouble sleeping. It has been used by business associates trying to keep up with their workload, athletes crushed by their vigorous schedules, and intellectuals hoping to take that pressure off and assist in focusing their minds.

What does Kava Kava do to you ?
Kava kava helps make the body as calm as possible and stay that way as long as the root is in your system. Kava root relaxes your muscles, gives you a feeling of well-being, creates peaceful and relaxing feelings, increases concentration, lowers inhibitions, and can act as an organic form of aphrodisiac. By making people more sociable and less self conscious, it makes sense that it’s the premier “ice breaker” drink of Polynesia.

Kava is also used as an alternative to alcohol among the islands and is a well-known drink available at large functions like weddings, graduations, funerals and community gatherings. There is no known hangover quality to imbibing a kava concoction and has little known side effects when used sparingly.

Potential side effects and warnings
Potential side effects of taking kava are drowsiness, headache, and reaction with certain drugs, indigestion or skin rash; more serious conditions may occur with dangerous amounts of kava and people interested in adding kava to their routine should always consult their healthcare provider before taking anything new.
In addition, pregnant women and people with liver problems have been cautioned not to take it. Kava kava, while used as a drink or a medicine should also never be taken along with alcohol.

How do you consume Kava Kava ?
Traditionally, the kava root was chewed for the medicinal effects or crushed and simmered and made into a beverage. In modern times, kava kava is now available in capsules, teas, liquids, extracts, tablets, and mixed into natural health beverages.

How does it work?
Scientists believe that the root of the kava plant seems to be used as a type of neurotransmitter sending good feelings in the form of chemicals to your brain cells. A 2004 study came to the conclusion that kava, “appears to be an effective symptomatic treatment option for anxiety.” The study also showed, however, that it should not be abused because although there is a percentage of effectiveness against anxiety, it is not high, and should not be used for prolonged or extreme cases of anxiety.

In conclusion, if you’re looking for a natural anti-stress, Kava Kava may well reduce your natural anxieties and help you cope with demanding situations

article Source healthnews.com

In this article we’ll simply name some herbs that can help relieve headaches.

How To Take Herbal Remedies ?
There are many ways to utilize herbal remedies for your headaches or migraines.
a) Herbal teas are a dilute and mild way to take herbal remedies and also good for combating dehydration if this has triggered a headache.
b) Tablets, capsules
c) ointments are other ways of ingesting herbs. Ointments in particular may be helpful for headaches when rubbed on the temples and forehead.
d) Some herbal remedies can even be taken as an aromatherapy treatment; try adding herbs such as chamomile to bathwater to help ease stress and head pain.

Most popular herb for headache #1: Feverfew
Feverfew can prevent and treat headaches and migraines. It works by inhibiting inflammation and the constriction of blood vessels. It also influences serotonin, a brain substance that is believed to play a role in headache pain. The active ingredient, parthenolide, may help prevent migraines when ingested on a regular basis, although it can take several weeks before you notice a significant change in your headaches.

Most popular herb for headache #2: Peppermint
For hundreds of years peppermint has been used as a headache remedy. in 1996 a study proved peppermint oil does ease headache when applied across the forehead and temples (ointment).
Peppermint is just as useful for it’s aroma and cooling properties as an essential oil. Read more about this herb for headache on our home remedies page.
Be warned that peppermint is not the thing to take if you have heartburn or similar stomach acid problems.

Most popular herb for headache #3: Passionflower
Passionflower is a calming herb. Taken as a tea before bed, it can help you sleep. At least one clinic trial has found it to lower anxiety. It is also believed to have anti-inflammitory and pain killing properties.

Most popular herb for headache #4: Ginko biloba
The leaf of the ginko tree is an extremely popular herb for headache, but the medical evidence is still hotly disputed. Ginko is said to improve the flow of blood and get more oxygen to the brain, hence not only relieving headache but improving memory and alertness as well. There are some nice teas sold with ginko and peppermint.
Note that Ginko is one of those herbs that can cause side effects when taken with headache medications, including aspirin and lithium.

Herb for headache #5: Cayenne
Yes, that’s right – the pepper. Many peppers have an ingredient called capsaicin, which among other things seems to raise the pain threshold. It’s gained attention in the medical world in recent years especially for its treatment of cluster headaches, and it’s often given in the form of a nasal spray.

Herb for headache #6: Willow
White willow bark is an especially popular herb for headache because it works much like an aspirin, relieving your headache pain and causing the inflammation to go down. Like any painkiller, it should not be taken long term. Once again, be very careful about taking willow with other painkillers and medications – check with your doctor!

Other herbs for headaches:
Meadowsweet, valerian (excellent if you can’t sleep), skullcap, chamomile (also common for relaxation).

Recent studies point to butterbur extract (petasites hybridus root) as a migraine treatment. Butterbur has been recommended for migraine before, but now the scientific evidence is starting to catch up. The dosages in recent studies for both children and adults range between 50mg and 150mg. It is recommended that you use a reliable standardized and safe form of butterbur. In a recent German study, Petadolex was used, which is a butterbur extract.

Leave me comments about your own natural techniques to relieve headaches.

Sources : many including herbalmusings.com andrelieve-migraine-headache.com

Wherever you go on holidays in a sunny destination you should always think of mosquitos.

Most mosquitoes are active at dawn and dusk, but there are also mosquitoes that seek hosts during the day.

This article will describe how you can avoid being bitten by making sure you aren’t attracting mosquitoes, using attractants to lure mosquitoes elsewhere or using a repellent, and avoiding actions that diminish the effectiveness of the repellent.

What attracts mosquitos ?
You should use this list as a rule of what you should avoid. You can also use these to lure mosquitoes away from you.

- Dark Clothing
Many mosquitoes use vision to locate hosts from a distance. Dark clothes and foliage are initial attractants.

- Carbon Dioxide
You give off more carbon dioxide when you are hot or have been exercising. A burning candle or other fire is another source of carbon dioxide.

- Lactic Acid
You release more lactic acid when you have been exercising or after eating certain foods (e.g., salty foods, high-potassium foods).

- Floral or Fruity Fragrances
In addition to perfumes, hair products, and scented sunscreens, watch for the subtle floral fragrance from fabric softeners and dryer sheets.

- Skin Temperature
The exact temperature depends on the type of mosquito. Many mosquitoes are attracted to the slightly cooler temperatures of the extremities.

- Moisture
Mosquitoes are attracted by perspiration because of the chemicals it contains and also because it increases the humidity around your body. Even small amounts of water (e.g., moist plants or mud puddles) will draw mosquitoes. Standing water also allows mosquitoes to reproduce.

What are the natural Repellents against mosquitos?
It’s rather easy to make your own natural mosquito repellent. These natural products will repel mosquitoes, but will require more frequent reapplication (at least every 2 hours) and higher concentrations than a supermarket product. Because of the differences between types of mosquitoes, products that contain multiple repellents tend to be more effective than those containing a single ingredient. You can mix them up.

As you can see, natural repellents tend to be volatile plant oils :
- Citronella Oil (A classic, use this one)
- Lemon Eucalyptus Oil (This one is ranked most effective, it’s a must use)
- Cinnamon Oil
- Castor Oil
- Rosemary Oil
- Lemongrass Oil
- Cedar Oil
- Peppermint Oil
- Clove Oil
- Geranium Oil (This one is ranked second most effective)
- Possibly Oils from Verbena, Pennyroyal, Lavender, Pine, Cajeput, Basil, Thyme, Allspice, Soybean, and Garlic

Another plant-derived substance, pyrethrum, is an insecticide. Pyrethrum comes from the flowers of the daisy Chrysanthemum cinerariifolium.

Things that Lower Repellent Effectiveness
* Many Sunscreens
* Dilution from Rain, Perspiration, or Swimming
* Absorption into the Skin
* Evaporation from Wind or High Temperatures

Keep in mind that ‘natural’ does not automatically imply ’safe’. Many people are sensitive to plant oils. Some natural insect repellents are actually toxic. Therefore, although natural repellents provide an alternative to synthetic chemicals, please remember to follow the manufacturer’s instructions when using these products.

However my advice is to gather quite a few of these oils, mix them up and use them on yourself.

Leave me comments as to how effective that was !

source : diverse sources and chemistry.about.com