A good night's sleep

Sleep deprivation has been linked to weight gain, depression, anxiety, heart disease . . . and can result in accidents that can occur from limited mental alertness, which can be very dangerous depending on what you do for a living and even driving around the block. It affects more areas of life than we realize.

Many people sacrifice sleep since there are so many things to accomplish and not enough time in the day. How about sacrificing less important commitments, and maintain a routine, setting a regular bedtime to get a full 8 hours sleep?

As a result of living with dysfunctional sleep patterns and bad habits developed from no regular routine, I have come to the conclusion that becoming "normal" involves a "normal routine" . . . not just drifting through life. Even a bird wakes up at dawn, following a routine, even though it is a free spirit like me.

Here are some facts to help you get a good night's sleep . . .

The secret to a great night’s sleep start with a dark, quiet and cool room, which will help your body realize it’s time for bed, and will help you stay asleep longer.

Exercise early . . . you may not be using up enough energy during the day if you can't wind down by bedtime . . . it helps you use your energy more efficiently during the day, boosts your metabolism and helps you think more clearly. The restless feeling you experience at night could possibly be replaced by the need to rest your tired body and mind, eager to hit the sack.

Watch what you eat . . . are you eating or drinking caffeinated foods late in the day, too close to bedtime? Caffeine’s effects can last up to seven hours . . . start slowing down consumption after noon so that caffeine left in your system will be used up by the time you’re ready to sleep.

Opt for eating a healthier evening snack, such as fruit or popcorn . . . stop eating at least two hours before you go to bed. The digestive process can trigger strange dreams and nightmares, and disrupt your sleep cycle.

Stress is linked to a weakened immune system and promotes disease . . . and it can also affect your sleep cycle. Spend a little time clearing your mind, taking deep breaths and try to relax your body before going to sleep.

Develop a routine that is comfortable for you and stick to it . . . your body and the sleep cycle craves routine and in time will respond accordingly.

Turn off the television which keeps you awake longer . . . it captivates the mind and the imagination, stimulating your brain with vibrant colors and sounds.

Chamomile tea promotes restful sleep!

A full night's sleep allows your body to rest and prepares you for the day ahead . . .

Return to work can reduce depression

By: Rick Nauert, Ph.D.,Senior News Editor
Reviewed by: John M. Grohol, Psy.D.


Thursday, June 5, 2008 (Psych Central.com) -- Although it is well documented that the modern workplace can be a source for depression and stress, on many occasions a return to work can actually help aid recovery and help depressed individuals.

However, experts warn that employers need to be sensitive and consider a range of interventions including changing an employees tasks and reducing hours to help people when they return to work.

A new UK study addresses the issue with the article published in the journal Occupational Medicine.

The study followed more than 500 people who were unable to work with depression from a variety of industries over the course of a year. A return to employment significantly promoted recovery.

Importantly, it was the approach and flexibility of their employers that proved vital.

The study echoes the findings of Dame Carol Black’s Review ‘Working for a healthier tomorrow’ which recognized that for most people work is good both for their long-term health and for their family’s well-being. The review found that ill health was costing the country $100 billion a year - $40 billion of which was related to mental health.

“Better access to occupational health services and psychological support are essential if employees with depression and anxiety are to get back to work quickly” said Dr Gordon Parker, President of the Society of Occupational Medicine.

“‘Employers are often frightened of contacting an employee whose sick note says ‘depression’ for fear of being accused of harassment, but sympathetic contact with the employee and early help through occupational health can identify the most appropriate support.

Occupational health services are ideally placed to advise managers and employees on the best return to work plan and should be involved early in the management of the employee’s absence”.

In any one year about 1 in every 4 employees in the UK will have a mental health problem, and depression is one of the most common. It is not just distressing for the person involved. It makes them less productive at work and is responsible for high rates of sick-leave, accidents and staff turnover.

Work often plays one of the largest roles in shaping people’s identity and if employees are absent for some time due to anxiety or depression, this can add to feelings of a lack of self-worth.

This study shows that going back to work is often one of the most important factors in speeding up a return to full health. It provides an opportunity to regain a sense of self-esteem and puts routine and stability back into people’s lives.

A good occupational health team can help senior management develop programs to educate line managers and the workforce about depression so that the problem is recognized, appropriate early intervention given and employees are helped to return to work.

Occupational Health staff will know about the particular stresses and strains of the work environment and have experience of sensitive issues such as workplace confidentiality, job security and the timing of the return to part-time or full-time working. They are also well placed to work closely with family doctors or other specialist health services.

Depression and anxiety are now the most common reasons for people starting to claim long term sickness benefits. By investing in occupational health services, senior management teams can play a key role in helping individuals return to work. This will improve the overall performance of the organization and of individual employees and reduce the costs of sickness absence.

Source: Society of Occupational Medicine

Burning Incense May Moderate Depression

As a retailer, one of my favorite items to sell was incense . . . yet another excuse to burn my beloved mulberry scented incense. Since my "back in the day" hippie days, incense and candles have been a part of my life. There is something soothing about the atmosphere it creates for me. Little did I know that my very inexpensive indulgence is also therapeutic.

Here is an article that links burning incense to aiding in moderating depression . . . very interesting theory!


By: Rick Nauert, Ph.D.
Senior News Editor

Reviewed by: John M. Grohol, Psy.D.
on May 21, 2008

Wednesday, May 21 (Psych Central)

Burning incense is a practice that has been a part of religious ceremonies for many millennia.

In a new study an international team of scientists have discovered how burning frankincense (resin from the Boswellia plant) activates poorly understood ion channels in the brain that alleviate anxiety or depression.

The finding suggests that an entirely new class of depression and anxiety drugs might be right under our noses.

“In spite of information stemming from ancient texts, constituents of Bosweilla had not been investigated for psychoactivity,” said Raphael Mechoulam, one of the research study’s co-authors.

The study appears online in The Federation of American Societies for Experimental Biology (FASEB) Journal (http://www.fasebj.org).

“We found that incensole acetate, a Boswellia resin constituent, when tested in mice lowers anxiety and causes antidepressive-like behavior. Apparently, most present day worshipers assume that incense burning has only a symbolic meaning.”

To determine incense’s psychoactive effects, the researchers administered incensole acetate to mice. They found that the compound significantly affected areas in brain areas known to be involved in emotions as well as in nerve circuits that are affected by current anxiety and depression drugs.

Specifically, incensole acetate activated a protein called TRPV3, which is present in mammalian brains and also known to play a role in the perception of warmth of the skin. When mice bred without this protein were exposed to incensole acetate, the compound had no effect on their brains.

“Perhaps Marx wasn’t too wrong when he called religion the opium of the people: morphine comes from poppies, cannabinoids from marijuana, and LSD from mushrooms; each of these has been used in one or another religious ceremony.” said Gerald Weissmann, M.D., Editor-in-Chief of The FASEB Journal.

“Studies of how those psychoactive drugs work have helped us understand modern neurobiology. The discovery of how incensole acetate, purified from frankincense, works on specific targets in the brain should also help us understand diseases of the nervous system. This study also provides a biological explanation for millennia-old spiritual practices that have persisted across time, distance, culture, language, and religion—burning incense really does make you feel warm and tingly all over!”

According to the National Institutes of Health, major depressive disorder is the leading cause of disability in the United States for people ages 15–44, affecting approximately 14.8 million American adults. A less severe form of depression, dysthymic disorder, affects approximately 3.3 million American adults. Anxiety disorders affect 40 million American adults, and frequently co-occur with depressive disorders.

Source: Federation of American Societies for Experimental Biology