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Doctor in lab coat measuring out a dosage of CBD drops with a dropper
Cbd discussions7 Best CBD Drops in the UK for Different UsesCBD drops are similar to CBD oils, except that they come with a pipette for easier consumption. Some CBD drops may also be flavoured and have varying strengths of CBD. People prefer drops because they are more convenient and precise and may carry added benefits depending on the added ingredients. CBD drops are usually taken sublingually (under the tongue), as this makes CBD more bioavailable. » Find your optimal wellness routine with our quiz Our Top Picks for the Best CBD Drops in the UK at a Glance Best overall CBD drops in the UK: Cannabotech's Beauty Sleep DropsMost sustainable CBD drops in the UK: OTO CBD Power DropsBest CBD drops for those with an active UK lifestyle: Cannabotech's Unwind DropsBest terpene blend CBD drops in the UK: Dreem Distillery CBD Night Drops Best CBD drops in the UK for relaxation: Cannabotech's Relax DropsBest CBD drops in the UK for Beginners: Mindful Extracts 5% CBD OilBest-tasting CBD drops in the UK: Trip Orange Blossom CBD Oil 1. Best Overall CBD Drops in the UK Ingredients: CBD, Lion's Mane mushroom, Reishi mushroom, Cordyceps Militaris, Chamomile, PolysaccharidesBottle size: 30 mlCBD content: 1,000 mg Cannabotech is a CBD brand that offers vegan-friendly, cruelty-free, and hemp-derived CBD, boasting a science-backed approach in formulating all our products and ensuring each ingredient is high-quality and of optimum potency. Developed with functional mushrooms like Lion's Mane, Reishi, and Cordyceps, the Beauty Sleep Drops are 100% naturally-derived and have been triple-lab-tested for safety and efficacy. It's been awarded by the UK Beauty Shortlist and Get the Gloss as a top wellness product and is highly reviewed by customers, especially as a natural sleep supplement. » Struggling to sleep? Discover the best ways to get more deep sleep 2. Most Sustainable Ingredients: MCT oil, CBD isolate, carob, cacao husk, blood orange, grapefruit essential oil, bitter orange essential oil, vitamin C, vitamin D3, vitamin EBottle size: 15 mlCBD content: 1,125 mg OTO CBD specializes in CBD-based sleep products like drops, pillow mists, and skincare products. OTO's fast-acting CBD Power Drops are the daytime complement to its Sleep Drops with a potent blend of high-strength CBD and essential vitamins. What sets OTO CBD apart from the competition is their dedication to sustainability, from sustainably-sourced ingredients to their recyclable packaging alongside their small batches that limit the amount of waste. 3. Best for Those With an Active Lifestyle Ingredients: CBD, Chaga mushroom, Cordyceps Militaris, Reishi mushroom, lavender, chamomile, polysaccharidesBottle size: 30 mlCBD content: 3,000 mg Also by Cannabotech, the Unwind Drops contain premium CBD oil, functional mushrooms, lavender, and chamomile. These ingredients have been combined to create an effective and balanced formula for overall wellness and relaxation. Customers love the product, especially post-workout, as an overall relaxation aid and natural sleep support. Athletes, sports enthusiasts, and those with physically demanding jobs and routines may benefit from using Unwind CBD Drops as a natural option with no added sugars. 4. Best Terpene Blend Ingredients: Hemp, pinene, myrcene, limonene, caryophyllene, linalool, terpinolene, MCT coconut oilBottle size: 30 mlCBD content: 2,400 mg Dreem uses ethically sourced, organic, broad-spectrum CBD in its products and focuses on creating CBD-based supplements to promote deep sleep. The Dreem Distillery CBD Night Drops contain the brand's proprietary Super Terpene Blend with broad-spectrum CBD, lavender-scented linalool, and limonene to soothe and relax the senses before bedtime. Customers love the natural peppermint taste and the relaxing and sleep-inducing effects of the CBD Night Drops. » Not sure what kind of stress you have? Make sure you understand the difference between emotional and physical stress 5. Best for Relaxation Ingredients: CBD, Lion's Mane mushrooms, Reishi mushrooms, Cordyceps Militaris, lavender, chamomile, polysaccharidesBottle size: 30 mlCBD content: 1,000 mg The Relax Drops is an award-winning blend designed for relaxation and contains premium CBD oil, functional mushrooms, chamomile, and lavender to promote an overall sense of calm and balance. Customers love the calming effects of the drops, earning the drop’s cult favourite status as a winner at the UK Beauty Shortlist's Wellbeing Awards for 2023. 6. Best for Beginners Ingredients: Full-spectrum hemp extract, cold-pressed hemp oilBottle size: 10 mlCBD content: 500 mg Mindful Extracts uses vegan, sustainable, and organically-grown hemp with no psychoactive effects. Its full-spectrum 5% CBD oil features a subtle and natural flavour with just 2.5 mg of CBD and is an ideal option for beginners or those who prefer a lower dose. The 5% oil contains fast-acting CBD derived from organic hemp flowers and naturally occurring terpenes, essential oils, and flavonoids. The formula is free of any synthetic compounds, pesticides, and heavy metals. Customers love using it for overall stress relief and sleep support, plus the low dose of CBD helps beginners establish the right dose for them. » Find the link between anxiety and sleep disturbances 7. Best-Tasting CBD Drops in the UK Ingredients: CBD, MCT oil, orange flavouring, orange blossom extract, chamomileBottle size: 15 mlCBD content: 1,000 mg or 300 mg Trip carries a range of CBD-based oils and drinks designed to promote overall calming and relaxation. The Trip Orange Blossom CBD Oil has orange flavouring, orange blossom extract, and chamomile extract for a fresh, fruity, and calming taste. Customers love using it for its calming properties and pleasing taste profile. The product is also vegan, gluten-free, and palm-oil free. CBD Drops For Every Need—Find Your Match CBD drops are gaining popularity as a natural, therapeutic option for relaxation, stress relief, and better sleep. They contain premium CBD oil, functional mushrooms, and herbs like lavender and chamomile that work together to provide an effective formula for overall wellness. With a range of strengths and flavours available, there will surely be something to suit every individual’s needs. » Discover the physical changes caused by stress
Woman coping with depression lying in bed during the day
Mental issuesDepressed in Bed All Day? 5 Coping Strategies for Difficult DaysOne of the more overwhelming symptoms of depression is apathy, which can make it difficult to even get out of bed in the morning. Apathy is the intense lack of motivation and energy to do everyday activities. If you're experiencing apathy as a symptom of depression, you may be struggling to get out of bed and do your usual day-to-day tasks. However, no matter how impossible it seems, you can manage this apathy and find the motivation to go about your day by employing the right coping strategies. » Find your personalised wellness routine 1. Establish an Enjoyable Routine Setting a routine of small things that you usually enjoy can help provide the motivation to get out of bed, even if only for a short while. Start with something more simple, like getting your favourite morning drink—a cup of coffee or tea you really like. Then, try making the breakfast foods you enjoy that don't require a lot of effort, like cereal. When you work your way up to taking a shower or bath, make sure you have nice, scented products to make the experience extra pleasurable. Set one activity as your goal on the first day, then include more activities gradually for the best results. 2. Try Light Therapy For some people, depression is either caused or deepened by a lack of sunlight. In fact, Seasonal Affective Disorder is very common in locations where there's limited daylight during the winter months. So, exposing yourself to natural light can help you get out of bed, as it's believed to have an antidepressant effect. Light therapy involves the use of a special light box that mimics sunlight, or simply spending time out in natural light (1). This can help ward off the symptoms of depression by equalising your circadian rhythm that governs the sleep/wake cycle and affecting your higher brain function. To successfully incorporate light therapy, try opening up your curtains to let the sunlight in, push yourself to spend some time outside if possible, or get a light therapy lamp to replicate natural light. 3. Take Baby Steps Depression can make doing any mundane task extremely difficult, so every small goal you accomplish is a victory. Starting with small steps and celebrating each one can lead to eventually achieving bigger goals in your depression management. When it comes to getting out of bed, sitting up in bed instead of lying prone can be a good first step. Once you accomplish that, try putting your feet on the floor as the second step. Your next steps can be gradually standing up and walking to the door. 4. Make Yourself Uncomfortable Part of what encourages you to stay in bed is that it's a comfortable environment. So, striving to make your bed uncomfortable may do the trick to encourage you to get up. For example, you can start using a loud alarm or removing comfortable bedding. However, remember not to make the environment so uncomfortable that it interferes with your sleep quality. Since sleep disturbances are often a symptom of depression, it's important not to do anything that's likely to worsen them. So, make sure to only create uncomfortable circumstances during daytime. » Discover the difference between emotional and physical stress 5. Reach Out to a Trusted Friend Accountability partners can be really helpful when you want to break your negative cycle and establish new, positive habits. Choose a trusted friend to be your accountability partner and help motivate you to get out of bed each day. Make plans with your friend or family member and other people whose company you enjoy so that you have set activities to look forward to, which will push you to get out of bed. Your accountability partner can cheer you on to help you accomplish your goals and help you celebrate them when you reach them. 6. Give Yourself a Break While it's important to strive and break your negative patterns, remember to be kind to yourself. Depression is a difficult illness to tackle, so make sure to celebrate each time you reach a goal, no matter how small. Even when you don't reach a goal, recognise the importance of having tried and try again the next day. Remember that your problems come from having depression, and not because you're a bad or lazy person. Take the First Step to Overcome Depression When you're depressed, even getting out of bed can be an insurmountable task. Some days, you may have to just stay in bed if you're feeling extremely overwhelmed or your fatigue is so intense that you need to recharge. However, you can start slowly changing these patterns by making small goals and celebrating each accomplishment. And if you're unable to manage these steps on your own, remember the importance of seeking help from professional or trusted friends and family members to inspire your progress and meet all your goals.
Close-up of woman's legs while holding her ankles suggesting inner ankle pain
PainTaking Steps Toward Inner Ankle Pain Relief: Our Top 5 SolutionsInner ankle pain is a common problem, especially for athletes and those who often engage in high-impact activities. Whether it's caused by a sprain, overuse, tendonitis, or an underlying condition like rheumatoid arthritis, inner ankle pain can significantly impact your daily routine. If you're experiencing inner ankle pain, seeking out pain relief options can help improve your quality of life and make everyday activities like walking or running easier. Luckily, there are multiple effective ways you can try to relieve inner ankle pain and get back on your feet. » Struggling to stay healthy? Get your wellness back on track 1. The RICE Method The RICE (Rest, Ice, Compression, and Elevation) method is a popular treatment option for managing inner ankle pain. Each component of the RICE method plays a significant role in relieving pain and promoting healing. Rest Relaxing the ankle can help reduce inflammation and allow healing to begin. To rest your ankle, use crutches or a brace and avoid placing stress on the ankle.Ice To reduce inflammation, you can apply an ice pack to the inner ankle for 15–20 minutes several times a day.Compression You can use an elastic bandage or compression stockings to wrap the ankle, limit swelling, and support the affected area.Elevation Keeping the foot elevated above heart level will help reduce swelling by aiding fluid drainage. » The RICE method is one of the go-to muscle sprain recovery strategies 2. Physical Therapy A physiotherapist can assess the root cause of the pain and develop an individualised plan to manage your pain and help you regain optimal mobility. Some common physiotherapy techniques for inner ankle pain include: Exercises for range of motion, strengthening, and stretchingManual therapyHeat or ice therapyBalance trainingUltrasound therapy These techniques can help improve ankle stability, increase the range of motion, and reduce pain and inflammation in the affected area. What's more, physiotherapy can also reduce stress to promote general well-being, and provide education and support to better manage your pain and prevent future injuries. » Need physical therapy for your back? Do these physio exercises for lower back pain relief 3. Choosing Appropriate Footwear Opting for suitable footwear is another effective way to prevent and manage inner ankle pain. When shopping for shoes, aim for ones that provide good arch support and cushioning to reduce the impact of walking or running on any existing ankle pain. Your ideal shoes should also have a wider toe box to prevent cramping and discomfort in the ankle. You should choose shoes that make the ankle more stable to reduce the risk of ankle sprains. Additionally, try to avoid high-heeled shoes or those with narrow toe boxes because they can increase the pressure on the ankle joint and exacerbate pain. 4. At-Home Remedies While you're at home trying to stay off your feet, you can also try incorporating some home remedies to speed up pain relief and promote healing. Some effective at-home remedies include: Epsom salt soak: Soaking your feet in warm water mixed with Epsom salt may help reduce inflammation and ease ankle pain.Ginger tea: Drinking ginger tea can soothe body inflammation, helping alleviate your ankle pain.Massage: A gentle massage of the affected area can be an effective way to relieve inner ankle pain by reducing muscle tension, increasing blood flow, and promoting relaxation. Turmeric paste: When applied to the injured ankle, a paste made of turmeric and water can help reduce pain and inflammation. » Want more at-home solutions? Try these natural remedies for treating inflammation 5. Pain Medication Taking pain medication is especially effective for short-term pain relief. Over-the-counter pain relievers such as acetaminophen, ibuprofen, and naproxen can help reduce pain and inflammation in the ankle. On the other hand, prescription pain medication is also an option for managing more severe or chronic joint pain, but you should only use it under the guidance of a healthcare professional. In some cases, other medications such as topical analgesics or corticosteroid injections may be recommended. However, note that pain medication should be combined with other treatments such as physical therapy and at-home remedies to promote long-term healing. » Experiencing inner ankle pain often? Boost your bone strength with these foods and activities Find Your Solution for Painless Ankles While the best inner ankle pain treatment option for you will depend on the underlying cause of the pain, some general treatment options include the RICE method, physiotherapy, appropriate footwear, home remedies, and the use of pain medication. However, more severe ankle injuries may require surgery. If you experience persistent inner ankle pain, it's important to consult your doctor to determine the best course of action and stop your inner ankle pain from disrupting your everyday activities.
Woman standing pictured from behind with red marks on the picture indicating buttock muscle pain
Pain7 Ways to Relieve Buttock Muscle Pain to Sit Without SufferingYou may experience pain in the buttocks when sitting for many reasons, including overuse or strain of the gluteal muscles, inflammation, nerve compression or irritation, disk degeneration, or underlying medical conditions such as arthritis or sciatica. None of them makes sitting any easier. No matter what the cause may be, buttock muscle pain can prevent you from doing everyday activities like sitting comfortably and make you place more strain on the legs. So, it's important to find ways to manage this pain effectively so it doesn't interfere with your daily tasks. » Is sciatica causing your buttock muscle pain? See its possible causes and treatments 1. Ice and Heat Therapy Both ice and heat therapy are considered effective for treating pain. As a general rule, ice is more suitable for acute injuries like strains or sprains, while heat is usually recommended for chronic pain. If your buttock muscle pain is due to an acute injury, applying ice will reduce the swelling and numb the area, providing pain relief. Try applying a cold pack or ice wrapped in a towel to the affected area several times a day for 20–30 minutes at a time. However, if your buttock muscle pain is chronic, heat therapy will help relax the muscles, increase circulation, and relieve pain. You can apply a heating pad, hot water bottle, or warm towel to the affected area for 20–30 minutes at a time, several times a day. 2. Get Sufficient Rest Properly resting will give you injured buttock muscle the time it needs to heal and recover. Resting helps reduce any existing inflammation and prevent any additional stressful activity that may aggravate the muscle further and cause more pain. While important for managing buttock muscle pain, resting is an additional treatment that must be used with other approaches like ice and heat therapy for optimal results. » Discover the best ways to improve deep sleep 3. Do Stretching Exercises Sometimes, the buttock muscle pain occurs due to tight muscles. In such cases, stretching can lengthen the muscles and reduce tension to alleviate the pain. Stretching also increases the blood flow to the buttocks, promoting healing and recovery. What's more, doing stretching exercises can reduce the risk of future buttocks muscle pain by making the gluteal muscles more flexible and less prone to strain or injury. Some effective stretching exercises for the buttock muscles include: Lunge stretchFigure-4 stretchSeated pigeon stretchButterfly stretchThe quads and hamstrings stretch 4. Incorporate Massage Massage can help address buttocks muscle pain resulting from muscle tightness or spasms. It reduces muscle tension, promotes relaxation and improves circulation, which can promote healing and recovery. To make your massage as effective as possible, you can try using aids like foam rollers. While self-massage techniques can help relieve pain, it's best to turn to a professional to make sure you're targeting the affected area the right way. A licensed massage therapist can perform a special massage suitable for the specific problem, like deep tissue massage. 5. Over-the-Counter Pain Relievers Pain-relieving medications like ibuprofen and naproxen can help reduce any pain and inflammation in the buttocks. However, before you start taking any new medication, make sure you adhere to the recommended dosage and follow instructions from a medical professional to avoid any negative effects. 6. Lifestyle Changes Making certain lifestyle changes can help reduce stress on the buttock muscles and prevent future buttock muscle pain, in addition to accelerating healing. For example, you can try becoming more physically active, maintaining a good posture, and avoiding prolonged sitting or standing. » Learn more: Surprising everyday habits causing you sciatic nerve pain 7. Physiotherapy Methods Physiotherapy is a common method of managing various types of pain, including buttock muscle problems. Your physiotherapist may use stretches, massage, and ice and heat therapy to manage the buttock muscle pain, but they also have other techniques at their disposal. Physiotherapy methods like ultrasound, electrical stimulation, or dry needling can all help alleviate pain and reduce inflammation. You may also be prescribed physiotherapy exercises for the lower back muscles, gluteal muscles, and any other muscles that may be contributing to your buttock muscle pain. » Try these physio exercises to manage lower back pain Effectively Manage Your Buttock Muscle Pain Although it's relatively common, buttock muscle pain can be a debilitating condition that can make sitting and other basic movement patterns difficult. This can disrupt your everyday activities like doing your office job by making longer sitting periods hard to handle. However, there are several effective ways to manage the pain, including rest, pain relievers, ice and heat therapy, massage, exercises, physical therapy, and lifestyle changes. If these don't work for you and the pain persists, make sure to consult a professional and seek help. » Discover your ideal wellness routine with our personalised quiz
Woman with sleep anxiety lying in bed afraid to fall asleep next to an alarm clock
Sleep disordersAfraid of Falling Asleep? 6 Tips for Coping With Sleep Phobia and AnxietyPeople suffering from sleep anxiety and sleep phobia can find falling asleep terrifying. While those with sleep anxiety may experience feelings of worry over going to sleep, people with somniphobia (sleep phobia) have a more intense, irrational fear of falling asleep. Those with sleep phobia often experience extreme anxiety, breathing difficulties, mood swings, difficulty concentrating, feelings of impending doom, and even panic attacks. On the other hand, people with sleep anxiety usually show symptoms like irritability and restlessness. Both sleep phobia and sleep anxiety can impact your physical and mental health and lead to long-term sleep deprivation, so it's important to try out different coping strategies to avoid their negative effects. » Get your wellness back on track with our quiz 1. Incorporate Exposure Therapy As sleep phobia is at its core no different than any other phobia, it can be helpful to try the treatment of choice for phobias—exposure therapy. This approach involves being gradually exposed to what you fear, helping slowly diminish the fear and anxiety until the phobia finally resolves itself. In the case of sleep phobia, the exposure treatment would usually require you to initially imagine restful, trouble-free sleep and then move on to taking shorter naps before finally achieving longer sleep periods. » Learn how much sleep you need each night 2. Try Cognitive Behavioural Therapy (CBT) Cognitive behavioural therapy is used to eliminate any negative feelings by changing your thoughts and behaviours in relation to your issue. When it comes to applying CBT to sleep phobia and anxiety, you'd need to talk to a therapist to identify the negative thought and behaviour patterns that contribute to your problem and learn how to change them. 3. Maintain Good Sleep Hygiene Good sleep hygiene involves multiple elements coming together to promote overall healthy sleep practices. For instance, it can include having a stable bedtime routine and establishing a set bedtime and wake time. You should also create an inviting sleep environment with comfortable bedding, optimal room temperature, and no unwelcome noises. Finally, try not using your phone or other electronics for 90 minutes before sleeping to give your brain time to wind down. Maintaining good sleep hygiene can help manage sleep phobia or anxiety in various ways, such as promoting restful sleep through your adjusted environment. What's more, getting used to a set nighttime routine can signal to your brain that it's time to go to sleep so it becomes more receptive to the idea of sleep as something positive. 4. Rely on Relaxation Techniques Winding down so you're ready to sleep can be difficult even under normal circumstances, let alone if you're terrified of sleep. However, relaxation and mindfulness techniques can help calm down your mind and body, opening you up toward the possibility of falling asleep more easily. Deep breathing, guided mindfulness meditations and body scan exercises are all worth trying to help you get past your sleep phobia and anxiety and achieve rest more quickly. » Try these meditation techniques to increase deep sleep 5. Exercise Regularly Regular exercise is a proven way to reduce anxiety in general (1). Not only is exercise distracting enough to prevent feeling anxious but it also decreases muscle tension and raises heart rate, which helps release anxiety-reducing chemicals like serotonin, GABA, BDNF, and endocannabinoids. Exercising regularly can be especially helpful for dealing with sleep phobia or anxiety because it also tires you out, which makes falling asleep easier physically. 6. Make Lifestyle Adjustments Make sure your life habits aren't making it even harder for you to fall asleep. Sometimes, altering your lifestyle can help you combat your phobia of sleeping or sleep anxiety. For example, cutting down on your alcohol and caffeine intake can help improve your sleep quality, as both substances are known as possible sleep disruptors. What's more, you should be extra careful with your sleep medications and avoid taking higher dosages when you don't feel sleepy or reducing your dosage if you don't want to sleep. Taking your medication only as prescribed can help ensure you get the most out of the medication, making approaching sleep easier. Overcome Your Fears for Peaceful Sleep In addition to being exhausting disorders that can impact the quality of your daily life, both sleep phobia and sleep anxiety are also potentially dangerous because they can lead to chronic sleep deprivation with symptoms like nausea. Using a combination of different coping strategies seems to have the best effect in helping overcome the fear of sleep regardless of its cause. However, if your sleep phobia or anxiety is especially intense and coping techniques aren't helping, it's always best to consult a professional to get targeted support.
Man holding his hands on his lower back with red coloring indicating the area affected with chronic back pain that needs relief
PainThe Secret to Chronic Back Pain Relief: 5 Proven TreatmentsWith around 16 million adults experiencing chronic back pain, this condition is one of the leading causes of disability worldwide. Chronic back pain can result from various factors, including age and previous injury, but also seemingly unrelated everyday issues like constipation or acid reflux. Given how common chronic back pain is, it's important to find effective methods to treat the symptoms and relieve the pain. Luckily, there are various pain management methods you can try if you're affected by chronic back pain. » Feeling severe lower back pain while standing or walking? Here's a possible cause 1. Physiotherapy Exercises Exercise in general can provide pain relief by stimulating the release of endorphins into the bloodstream. What's more, physiotherapy exercises particularly targeted at lower back pain relief can help accelerate the healing process by engaging the specific area the right way. Apart from common workouts like swimming, physiotherapy exercises for managing chronic back pain can include: Aerobic exercisesStretching exercisesExercises for strengthening the backYogaAquatic therapy Ideally, your exercise regimen should include a combination of stretching and strengthening exercises. While the stretching exercises improve flexibility and range of motion in the spine and surrounding muscles, the strengthening exercises target the abdominals, back muscles, and leg muscles, all of which support the back. » Try these physiotherapy exercises for lower back pain 2. Massage Treatment Massage therapy is helpful for those with chronic back pain, as it involves manipulating the soft tissues of the body to help alleviate pain, reduce stress, and promote relaxation. It boosts circulation and can help improve flexibility and range of motion in the back while stimulating the release of endorphins for more effective pain relief. Depending on the exact location and nature of your chronic back pain, your massage therapist may try various massage techniques to improve your condition, including deep tissue massage, Swedish massage, and trigger point therapy. However, remember that improperly administered massage can exacerbate your back pain instead of relieve it, so it's important to always turn to a professional to perform the technique for the best results. 3. Chiropractic Care Chiropractic treatment focuses on treating and preventing musculoskeletal disorders, particularly those related to the spine. It involves the use of various techniques, including spinal manipulation, soft-tissue therapy, electrical stimulation, and instrument-assisted therapy. Chiropractic care provides a non-invasive way to manage chronic back pain because it improves spinal alignment and relieves pressure on the nerves. It also reduces muscle tension, promotes healing, and improves range of motion. However, despite its proven effectiveness, it may not be ideal for everyone. So, it's important to consult your healthcare provider to determine if it's a safe option for your back pain. » Discover your ideal wellness routine 4. Heat Therapy Heat therapy refers to applying heat to the affected area of the back to relieve muscle tension and promote healing by boosting relaxation, reducing inflammation, and stimulating circulation. Heat therapy can also improve flexibility in the back, which can reduce stiffness and contribute to back pain relief. You can apply heat therapy using different aids, including: Hot water bottlesHeating padsInfrared lampsWarm shower or bathHot towel Heat therapy can be used freely, except if you have an open wound, reduced sensation, suspected malignancy, or any cardiovascular diseases. 5. Alternative Methods Alternative therapy methods like acupuncture, mindfulness and meditation, cognitive behavioural therapy, biofeedback, and herbal remedies may also be used to treat chronic back pain by improving your overall well-being. These methods can indirectly promote healing of the back by helping reduce stress, improve sleep, and promote relaxation. While they can be very effective, alternative therapy methods shouldn't be serve as a substitute for other treatments. Instead, you should combine them with other leading treatment methods like physiotherapy to ensure maximum effectiveness. » Want more alternatives? Adjust your sleeping habits to relieve lower back pain Say Goodbye to Chronic Back Pain Although chronic back pain is a common condition that can interfere with your everyday activities, there are many treatment options you can try, including physiotherapy, chiropractic care, heat therapy, and alternative therapy. However, before choosing your preferred treatment method, it's crucial to seek professional help to ensure your treatment is tailored to your specific needs and as effective as possible.
Woman lying in bed at night awake with anxiety and sleep disturbance with an alarm clock next to her
Sleep disordersAnxiety and Sleep Disturbances: Why Anxiety Feels Worse at NightAnxiety and sleep problems have long been connected—in fact, serious sleep disorders like insomnia have long been recognized as a common anxiety symptom (1). This is largely due to the fact that anxiety feels worse at night for many people. While some experience sleep disturbances because of their fear of nightmares, others may stay up late worrying about their problems while lying in bed. No matter the cause of your nighttime anxiety, its prolonged effect on sleep is very likely to offset more serious sleep disturbances. To avoid bigger health problems, it's important to recognise the issue in time and take the right steps to resolve it. » Losing sleep due to anxiety? Here's how to improve deep sleep and get rest Why Is Anxiety Worse at Night? During the day, we have lots of things to distract us from anxiety—seeking out positive experiences and even exercising can provoke an endorphin high that helps ward off anxious feelings. On the other hand, when we're alone in bed at the end of the day, it can be harder to turn off our anxious thoughts. This is when our fears and worries can come into sharp focus, making anxiety feel more extreme. Nighttime anxiety also increases the release of the stress hormone cortisol, which makes us even more wakeful and raises the probability of insomnia. What's more, other conditions like nightmare disorder or Post-Traumatic Stress Disorder (PTSD) can also flare up when you go to sleep, making your anxiety feel worse at night than at daytime and causing sleep disturbances (2). » Find out if lack of sleep is making you more anxious How Does Anxiety Impact Sleep? Your sleep can be impacted if you experience the following anxiety symptoms during bedtime: Fear and worry about the futureRestlessnessIncreased heart rateSweatingStartling easily These symptoms can affect your sleep in different ways, including causing difficulty falling asleep or waking you up in the middle of the night. Either way, not getting enough sleep as a result of these symptoms can lead to chronic sleep deprivation, which is associated with various serious health issues (3). Coping With Nighttime Anxiety To increase the possibility of good sleep when you have anxiety at night, try practicing these strategies: Breathing exercisesRelaxation techniquesMeditationMindfulness Whatever strategy you choose to cope with nighttime anxiety, make sure to have excellent sleep hygiene as well. This means you should create an optimal sleeping environment with a good temperature, pleasant smells, and comfortable bedding. In addition, try decreasing the use of electronics before bed and keeping a regular sleep schedule for the best results. » Try these meditation techniques to improve deep sleep Overcome Nighttime Anxiety for Better Sleep Anxiety is often connected to chronic sleep deficiency precisely because it's usually more difficult to manage during the the night than at daytime. However, once you've recognised the problem, you can try out different coping strategies to try and soothe your nighttime anxiety and improve your sleep quality. If you find these issues don't decrease by applying good sleep habits, make sure to seek professional help. Overcoming sleep deprivation needs to be a priority, as it can impact your overall health and play an important role in your anxiety problems in general. » Find your ideal wellness routine
Woman lying in bed yawning after a sleepless nights as if not having gotten enough hours of sleep
Sleep disordersSleepless Nights: Can You Function on 3 Hours of Sleep a Night?A good night's sleep is essential for both physical and mental health (1). In fact, chronic sleep deprivation can cause a host of health issues, including diabetes, heart disease, kidney disease, anxiety, and depression (2). Unfortunately, many people don't get restful sleep as a result of various problems like dealing with anxiety disorder, sleep disorders, and depression. On the other hand, some people have sleep difficulties caused by alcohol or substance abuse, while others experience sleepless nights due to mental illnesses like bipolar disorder. » Find your personalised wellness routine What Happens When We Don't Get Enough Sleep? We sleep in cycles each night, and each stage of sleep is important to our overall sleep quality and health (3). For a good night's sleep in adults, four to five sleep cycles need to be completed, with each stage taking about 90 minutes. There are four sleep stages (five if you include wakefulness): WakefulnessNon-REM 1 (light sleep)Non-REM 2 (deeper sleep)Non-REM 3 (deep sleep or delta wave sleep)REM sleep (rapid eye movement sleep) Experts recommend that adults have a minimum of 7 hours of sleep each night (4). Getting less sleep than you require on a regular basis can lead to chronic sleep deprivation, which can have many negative effects. These include the increased risk of diabetes, kidney disease, heart conditions, stroke, depression, irritation, and anxiety disorders. » Want to ensure restful sleep? Here's how to improve your deep sleep Is 3 Hours of Sleep Enough? The short answer is—no, it's not enough on a regular basis. However, whether three hours of sleep a night is enough will depend on the person, as not everyone reacts the same to lack of sleep—some people may even feel more rested and productive when they sleep less. That being said, although they seem able to function on three hours sleep per night, this doesn't mean their health isn't negatively impacted. Generally, getting only three hours of sleep a night won't seriously affect you if you only do it on isolated occasions—what's more, it's better than getting no sleep at all. Nevertheless, this isn't a sustainable practice in the long run, and it can have serious consequences on your overall health if you get into the habit of doing so often. » The dangers of sleep deprivation: learn about sleep deprivation headaches and nausea How to Cope With Sleepless Nights You may be able to manage three hours of sleep for one or two nights, but you should consider possible solutions if this lack of sleep persists. Finding out what's causing your sleep problems and taking the necessary steps to address them can help you prevent sleep deprivation and improve your sleep quality. While coping with sleepless nights can require different tactics depending on the underlying issue, these are some general strategies you can try: Make sure to have a regular sleep schedule (go to sleep and wake up at the same time)Create a sleep-friendly environment in your bedroom (adjust the lights, temperature, and bedding)Use sleep aidsTry relaxation techniquesPractice mindfulness and meditation » Try these meditation techniques to increase deep sleep Make Sure to Get a Good Night's Rest Three hours of sleep for one or two nights won't necessarily cause health issues, but it can wreak havoc on your health and sleep routine and sabotage your sleep quality in the long-term. Getting at least 7 hours of sleep per night as recommended by experts will not only reduce the risk of serious sleep-related health issues but also enhance your mood and increase productivity. If you're unable to stick to the recommended amount of sleep, make sure to consult a professional and get to the bottom of what's causing your sleep issues to reap the benefits of staying well-rested.
Man suffering from parasomnia lying in the bed tired holding an alarm clock
Sleep disordersFrom Restless to Restful: Effective Parasomnia TherapiesParasomnias are disruptive sleep disorders that include unusual physical events that interrupt sleep or occur while transitioning in or out of sleep. In addition to preventing healthy rest by disrupting sleep, parasomnias can be dangerous to the person experiencing them and the people around them. For example, sleepwalking has led to people being badly injured and even killed (1). For this reason, it's important to find effective parasomnia treatments and avoid any adverse effects. What Are the Symptoms of Parasomnia? Parasomnias can be either REM-related or non-REM related. REM parasomnias: These occur during the REM or dream sleep phase. Such parasomnias include intense nightmares, violent behaviours as a response to bad dreams, and recurrent isolated sleep paralysis.Non-REM parasomnias: Characterized by physical and verbal components, non-REM parasomnias usually include conditions like sleepwalking, talking in your sleep, or sleep-related eating disorders. Although each disorder has unique symptoms, all parasomnias share some common elements, like having difficulty sleeping through the night and experiencing daytime fatigue. » Not sure if you're sleep deprived? Here are the signs and solutions 5 Parasomnia Treatments That Work 1. Maintaining Good Sleep Hygiene Practicing good sleep hygiene means developing habits that promote restful sleep. This can include having a regular sleep schedule and making your environment conducive to sleep by eliminating noise, adjusting your lights, and increasing physical comfort. Good sleep hygiene can be an effective parasomnia treatment because it can ensure no other sleep-disrupting issues contribute to your parasomnia (2). » Learn more: Strategies to increase deep sleep 2. Behavioural Therapy Behavioral therapy involves targeting maladaptive responses (unhealthy coping strategies like drugs and alcohol) and substituting adaptive responses (like meditation techniques and other healthy sleep habits)i. This therapy has been shown as particularly effective for treating non-REM parasomnias, and it uses a combination of approaches like scheduled awakenings, mindfulness-based stress reduction and relaxation, and other cognitive-behavioural sleep treatment strategies (3)(4). 3. Lifestyle Changes One way to reduce the impact of parasomnias is to reduce any factors that can lead to other sleep issues. In addition to instituting sleep hygiene, altering other lifestyle factors can help. For example, avoiding alcohol can help reduce parasomnias because alcohol causes sleep disturbance. Similarly, avoiding caffeine except first thing in the morning is also really useful, as caffeine is a known sleep disruptor. If you're taking any medication, make sure to adhere to recommended dosages. Also, remember that sleep medications are only a short-term solution, and taking them over a longer period of time than prescribed can further aggravate your condition. 4. CPAP Treatment Parasomnias appear to be more common in people with sleep apnea, particularly disorders like sleep hallucinations and night terrors (5). In such cases, a CPAP (continuous positive airway pressure) therapy can help decrease the effects of parasomnias. This treatment involves a machine that applies mild air pressure to keep your airways open while you sleep so that you breathe continuously throughout the night. Steady breathing can improve sleep quality, reducing the symptoms of parasomnias. 5. Undergoing Hypnosis Hypnosis involves being put into an altered state of relaxation, which is known as hypnotic trance. This state makes a person more susceptible to suggestion, which is why it can be used to treat various disorders when conducted by a professionally trained therapist. However, you can also learn self-hypnosis and focus yourself into this observant relaxed state. Hypnosis has been demonstrated to work well with parasomnias, particularly when it's professional hypnotherapy (6). Most positive outcomes have been linked with sleepwalking and sleep terrors, but hypnosis is also effective with sleep-related eating disorders, sexsomnia, and vocal sleep disorders like sleep-talking. » Discover the difference between light and deep sleep Sleep Soundly With Effective Parasomnia Treatments Parasomnias can cause chronic sleep deprivation, which can negatively impact your physical and mental health. However, effective parasomnia treatments not only ensure that you'll be well rested but also decrease the likelihood of injury to yourself and others while experiencing parasomnia. To get the best results from your treatment, it needs to be tailored to your individual needs. So, make sure to consult a professional and find out the best course of action for your specific condition. » Need help figuring out your perfect wellness routine? Let our quiz help