Dr Akilah – Celestial Healing Wellness Center

The Natural Health and Holistic World According to Dr Akilah

Tag Archives: psychological conditions

5 Ways To Clear Your Mind Before Bedtime

By Rob Dobrenski, Ph.D., Licensed Psychologist

People often assume that bad sleep simply means feeling fatigued the next day. The reality is, that’s just the tip of the iceberg: mood, concentration, work performance, and even learning are all impacted. In short, sleep is the cornerstone of mental health. And while a prescription for Ambien certainly has its place – I took sleep agents myself in graduate school – it is always desirable to implement as many natural strategies as possible when sleep is poor.

Consider these as potential “mind clearing” ideas before you hit the sheets.

Diaphragmatic Breathing

This type of breathing, also known as Belly Breathing, helps to slow your heart rate and induce relaxation. I discussed how to do it before but below is a quick summary:

Lie on your back. Slowly push your stomach outward as you take in air through your nose. Try to keep your chest flat as you picture the incoming air flowing through your body. Slowly count to four as your belly rises and gently push out the air through your mouth as your stomach comes to rest. Note and enjoy this feeling. Repeat for one minute.

While you are doing this, try to visualize your heart rate lowering, the muscles relaxing, your body appreciating the rest it’s receiving. Too often our cognitions revolve around “How much sleep will I get?  Will it be enough?  How much longer before I have to wake up?”  Instead, try to focus on what your body is doing as it begins its recovery from a day of activity.

Create Your To Do List Before Bed

Many people with hectic schedules climb into bed and immediately begin to ruminate on what they need to do tomorrow.  Instead of creating mental checklists under the covers, take ten minutes before you go to bed to write down what’s on the agenda for tomorrow. The keyboard strokes or the pen-on-paper effect can help to clear your mind.

Build Your Worry List

A hallmark symptom of worry is poor sleep. Pair that with a busy schedule and the mind is racing around what is wrong with life and how to get things done. Jot down your worries before bed. Even if there are not solutions at your immediate disposal, this can help. I would recommend doing this an hour or so before bedtime, just in case there is a spike in anxiety as you notice the many things that are troublesome. The trick here, again, is to write it down, and add the following at the end:

I will deal with this tomorrow, during the day. Now is time to prepare for sleep.

You’ll be surprised how, with practice, you can train your mind to temporarily shut down troublesome thoughts.

Mindfulness

This is a very hot topic in psychology right now. Research continues to emerge on the benefits of mindfulness in treating anxiety, panic, and other conditions that impact sleep. There are countless books and internet pages dedicated to mindfulness. I personally recommend “The Miracle of Mindfulness,” by Thich Nath Hanh.

Remember What is Currently Working for You

I mentioned this idea before but it bears repeating: poor sleep leads to frustration which, in turn, pushes us to hyperfocus on what is unsatisfactory in our lives. A list of positives in life can help us keep our thinking balanced. Balanced thinking has a powerful calming effect, which is always useful at lights out.

www.healingpowerhour.com

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Female Libido – How To Increase It Naturally

How Women Can Increase Their LibidoBy Sacha Tarkovsky

Some natural herbal aphrodisiacs can be potent in terms of increasing female libido The natural herbs listed below can increase the pleasure of sex naturally and work on the physiological state of the body making it more active and energized making sex a more enjoyable experience. The most popular natural herbs for increasing female libido and desire are listed below:

Gingko

Gingko for sexual function was first investigated after an older man who decided to take ginkgo to improve his memory. His sexual function improved so dramatically that it caught the attention of researchers. Subsequent investigation found that it also has a positive effect on female libido.

A test using Ginkgo biloba extract with 63 patients was found to be effective in 84% of patients with antidepressant-related sexual dysfunction. In the study all areas of sexual libido saw improvement, including desire, excitement, and orgasm.

Arginine
Arginine is an amino acid, also referred to as L-arginine. It is one of the more popular supplements for sexual dysfunction for both men and women and is referred to us natures Viagra.

Arginine is needed by the body to make nitric oxide, a compound that works to relax blood vessels and allow more blood to flow through arteries and this of course includes to the sexual organs.

In a clinical study 77 women with decreased libido were given either a combination product or placebo. Women taking arginine showed greater improvement such as increased reported sexual desire in 71% compared to 42%. They also reported other improvements such as they were happier with their sex lives, improved the frequency of orgasms, and experienced better clitoral sensation.

DHEA
DHEA is a hormone produced naturally by the adrenal glands. It is converted in the body to both the female hormone estrogen and the male hormone testosterone. Levels of DHEA decline naturally with age and this can lead to decreased libido.
Because older people with a natural decline in sex drive, several studies have examined whether supplemental DHEA can improve libido in these groups.

Research so far suggests that it can help improve sexual function in both men and women. Physician supervision is strongly advised when using DHEA. *You need to consult an experienced health care professional before using it and make sure you have the correct dosage and are in good health.

Ginseng
Ginseng may improve sexual dysfunction in both men and women and has been used for thousands of years in China for this purpose. The active ingredients, ginsenosides, are again believed to facilitate the release of nitric oxide in blood vessels that increases blood flow to the clitoris resulting better orgasms. Ginseng is known to possess phytoestrogen activity and is believed to help the body adapt to stress, which again helps female libido.

Dong Quai
Dong quai is an aromatic herb that grows in China, Korea, and Japan and is used by herbalists as a treatment for a variety of gynecological complaints from regulating the menstrual cycle to treating menopausal problems and is known as: “The women’s herb”.

It is used as a general blood tonic and contains vitamins E, A and B12 and rich in tannins. Researchers have identified six coumarin derivatives that exert antispasmodic and vasodilatory effects. The essential oil in dong quai contains Ligustilide, butylphthalide, Ferulic acid and various polysaccharides are also present.

These elements can help reduce blood clotting and relax peripheral blood vessels. Although not used specifically to increase libido its affect on the overall body can help women feel more virile as again it has an effect on blood vessels, which carry blood to the sexual organs.

Female Libido is complex and may result from both medical and psychological conditions. For female libido women a combination of all the herbs above can help women feel better and increase desire by improving mood, reducing stress, increasing nitric acid and improving blood flow generally.

As with any herbs only use under the supervision of an experienced health care provider.

www.HealingPowerHour.com