Choosing the right natural sleep aid is critical to anyone who is suffering from insomnia or simply having trouble getting to sleep. Finding the right natural sleep aid can also help make sure a person also gets the right type of sleep needed at the correct time of day.
Sleep is critical to human survival and […]
Original post by Faith and software by Elliott Back
If you discover that you cannot work for the number of hours you used to, or if the cost of shift working is finally starting to wear on your health, you could be experiencing shift work sleep disorder or SWSD. This condition might mean that you are increasingly sleepy through the daytime but unable to […]
Original post by Faith and software by Elliott Back
If you’re experiencing insomnia on a regular basis, you’re probably ready to give anything a try that might let you get to sleep. However, it’s important that you do your research so you understand how various products work.
The number one thing a lot of people do if several nights of insomnia is causing daytime […]
Original post by Faith and software by Elliott Back
It has been believed for some time now that too little or poor quality sleep in teenagers leads to a drop in performance at school, but it was not until fairly recently that a formal research study confirmed that teens with poor sleeping habits do in fact suffer from lower grades.
Below are 10 simple […]
Original post by Faith and software by Elliott Back
Insomnia is an extremely common sleep disorder which is characterized by interruptions to sleep, shortened sleeping time, restlessness and on occasions by complete wakefulness.
Apart from being extremely annoying, insomnia can cause sufferers to lose their energy and enthusiasm, develop memory and concentration problems and to feel lethargic and frustrated. This in turn can lead […]
Original post by Faith and software by Elliott Back
There are many factors which might play a part in keeping you sleepless during the night. For instance, issues such as when you get out of bed in the morning and the time at which you fall sleep at night, as well as how long before bedtime you finished eating, can all impact a sound sleep. By simply examining your frame of mind or your worries and concerns, you might be able to figure out just what the cause of your insomnia is.
When you understand the source of your sleep troubles you will be in a better position to treat your insomnia, even though it might be the result of a health issue.
External Causes of Insomnia
Is your bedroom a haven of relaxation? Or is it merely an annex of your workplace? If you answered yes to the latter question, then it just might be your surroundings which are contributing to your insomnia. It’s important that your bedroom be peaceful and calming.
Once you realize that your bedroom is not a soothing place, then you can work out how to transform it. Making it comfy and pleasant will help to put an end to your sleeplessness. Also, redecorate with light-blocking blinds or heavy drapery to keep out the light. This goes a long way towards curing insomnia.
Do you drink a lot of coffee throughout the day? If you have more than a couple cups, it’s bound to aggravate your sleeping problems. Indeed, overindulging in caffeine or alcohol is a leading cause of chronic insomnia.
How’s Your Health?
Coffee is a real problem, but the reason for your insomnia could be considerably more alarming than that. It might be a medical condition which is keeping you up at night, especially if you have just received the news of a problem from your doctor.
The bad news and your awareness of the problem might keep you anxious and awake when you should be sleeping. Heart disease, hypertension, and Parkinson’s are just a few of the diseases which contribute to insomnia.
If you think there’s a possibility that you might have any of these diseases then you should make an appointment with your physician to find out for sure, especially if you’ve made unsuccessful efforts to unwind before bed in calm and peaceful surroundings.
Insomnia is often ignored as a minor inconvenience, but it might indeed be disguising a more severe illness.
Keira Adams is a health and wellness writer who is a frequent contributor to Insomnia Relief, where you can learn all about the causes, cures and treatments for insomnia.
Original post by Faith and software by Elliott Back
The definition of insomnia is the difficulty the person has in falling asleep and at times even remaining sleepless through out the night. The body desperately craves sleep but there is a nightly war occurring between the brain and the body - the brain that has trouble letting go and the body that wants to switch off and sleep.
Insomnia fall into two categories:-
* primary insomnia.
*secondary insomnia.
Secondary insomnia is insomnia where there is a medical reason. This insomnia is more a symptom of other health issues, such as asthma, depression, heartburn, arthritis, chronic pain, cancer, caffeine, tobacco, and alcohol to name a few.
Eight out of ten people suffer from secondary insomnia which has been found to be very common. By secondary we mean that the insomnia is a symptom of another problem. When we are able to pin point the problem the insomnia is then relatively easy to treat.
What are my Options!
So as you can see with the list of symptoms which could cause you to loose sleep; it is vitally important that you consult your doctor for a proper diagnosis to establish the cause of the insomnia and to find an <a href=”http://www.sleep4sure.com “target=”_blank”> insomnia cure.
If you have any of the symptoms as mentioned above these need to be addressed first as they might be the possible cause of your insomnia. You could try ever sleep aid on the market, and still be plagued with insomnia. Define the problem and get it treated. The result will be that the insomnia is possibly taken care of.
Take a Walk in the Park
Walking is a good form of exercise. Going for a walk 2 - 3 hours before bedtime is a calming activity that will help prepare your body for sleep. When we sleep our body temperatures drop. Exercise causes your body temperatures to fall 3-6 hours after the exercise. If you have trouble sleeping, make it a habit to work out 3-6 hours before your bedtime. Your body temperature will drop faster and that will help you to fall asleep faster.
A very effective treatment for insomnia with proven results are the following herbs:-
1. Valerian root. This has been found to be beneficial for mild insomnia. Let your doctor know if your taking this herb as it can interact with prescription medications.
2. Chamomile. Again if you are on prescription medications - consult your doctor. If you’re on any blood thinning medication don’t take it. It can increase risk of bleeding and hemorrhaging.
There are other herbal teas on the market but if you are prescription medication it is advisable to consult your doctor.
Insomnia and other sleep disorders can be very challenging and frustrating to finding a cure. On the market shelves are some marvelous alternatives available. It might take a bit of perseverance on your part to completely find a insomnia cure and other related sleep disorders. In the end it will be worth the effort on your part when you finally do.
Original post by Faith and software by Elliott Back
Insomnia is quite common, and not nearly as rare as you might think. The most common form of insomnia is temporary however and bouts of it come few and far between. Many people who are suffering from temporary insomnia have an easy time relating it directly to something life changing or stressful going on in their life.
A small group of Americans suffer from the type of insomnia that lasts more than just a few nights and may struggle with sleeplessness for weeks at a time. Sometimes, the persistent insomnia is so severe it can last for months or years. The insomnia sufferers who deal with chronic insomnia really know what the side effects associated with insomnia can mean to a normal life.
Before someone learns to deal with the side effects of insomnia; they must first decide what type of insomnia the individual suffers from. There are traditionally three different types of insomnia and those who suffer often fall in one of their categories. One group may not be able to fall asleep at all. Another may be able to fall asleep, but wake every few hours. The last group may be able to sleep for three hours, but then wake without being able to fall back asleep for the remainder of the evening.
Those who suffer from insomnia often seek out over-the-counter medication for help. Sadly, most sleep aids found over-the-counter don’t address each form of insomnia, but only focus on helping you get to sleep. Sufferers who can fall asleep but can’t stay asleep often find themselves still waking in the night, with increased tiredness from the pills.
Side effects noted by individuals suffering from insomnia of any kind usually deal with headaches and an inability to concentrate. In conjunction with a pronounced irritability that affects those around the insomniac, these make social interactions and even working relationships sometimes hard to endure. While the insomniac may attempt to not let the lack of restful sleep interfere, sooner rather than later the natural resources are used up and the sufferer finds that just maintaining an even keel is getting harder to do.
When the natural energy reserves of the insomniac run dry, the condition can become quite dangerous. A lack of sleep can cause many problems, including problems with operating a car or even being a watchful pedestrian. Someone with insomnia may put themselves at an increased risk of being in an auto accident.
Sometimes an insomniac realizes their chronic lack of sleep is adversely affecting driving and also workplace behavior. Due to this realization, insomniacs may try to offset their lack of sleep, capacity to concentrate, and overall bad mood with over the counter stimulants. Terribly, many of these substances are hazardous and can adversely affect the human body.
Often insomniacs will try to help themselves fall asleep by self medicating, inviting sleep by overindulging in alcohol and other drugs. Indulging in these things is very dangerous for the insomniac and those around them! Thankfully, there are many healthy treatments out there that can help an insomniac find the sleep relief they long for.
Original post by Lewis Lawson and software by Elliott Back
If you’re having trouble sleeping at night, you might want to consider taking up meditation. Practicing meditation can help you get a sounder and more refreshing sleep so that you’ll have more energy and ability to concentrate in the morning. It also has benefits for people who have sleep difficulties because it relaxes the muscles and soothes the mind so that they fall asleep more easily.
A lot of people, for a variety of reasons, may try taking numerous different pills. However, you should know that with sleeping pills, you run the risk of interrupted sleep and daytime drowsiness. If you decide to use meditation instead of medication, it takes practice to learn the techniques that work for your body in particular, so be patient.
You can meditate in many different ways, such as using music, or not using music, lighting candles, or trying a more intense technique of yoga meditation by sitting quietly and letting your mind wander. Meditation will help to reduce your stress and anxiety, so that you get a better night’s sleep.
To enter a state of meditation, try some time-honored techniques such as repeating a mantra (a positive phrase) silently or out loud, focusing on your breathing, or listening to soothing music. If stray thoughts come into your mind that interrupt your focus, just let them go and turn your mind back to your object of concentration.
You can more easily practice meditation techniques when you create an atmosphere that enables you to focus and shut out distractions. Try the following tips.
1. Find a quiet place where you’re not likely to be disturbed. This place might be somewhere in your house, or a lakeside park bench. Remove the television, phone and other things that might cause a disturbance.
2. Get comfortable. Find a sitting position that is comfortable for you, using pillows or cushions if required. Remove your footwear, and do not wear anything that restricts you.
3. Now relax. Shut your eyes and allow your thoughts to wander. Picture a calming scene such as a meadow of grazing sheep or a quiet pond to help you concentrate.
4. Concentrate on your breathing. Inhale deeply and focus on each breath as the air enters and exits your lungs. Practicing this kind of deep breathing will help to reduce your stress and enhance the levels of oxygen in your system.
If you make it a habit to meditate for 10 to 15 minutes every day, just before you go to bed at night, in time your sleep will become more restful and restorative.
Original post by Keira Adams and software by Elliott Back
At one time sleep
Because of this, insufficient sleep can be unhealthy and even dangerous. One of the first systems affected by lack of sleep is the immune system. Too little sleep damages immune function and makes us vulnerable to illnesses. Hence, adequate sleep is required for truly healthy immune function. Another organ negatively impacted by too little sleep is the liver. The liver is the largest of the internal organs and has over 500 functions in the body. One is regulating the energy level one will have for the next day so that staying up late and not sleeping long enough impairs the liver’s ability to do this and other jobs.
It is said that a person requires at least eight hours of sound sleep. After a days work the body needs to rest in order to restore the damages occurred during the day. The liver itself does over 500 different specific functions one of the most important being cleaning the blood. There is lot of chemicals now in air, water and food; because of this the liver is being overburdened to clean up everything which is another function of the liver. Thus we see that liver does many different functions during the day and so there is the need for the body to shut down and sleep to repair itself. Some people sleep less than eight hours. However research done on sleep has shown that the brain needs to have at least three hours to shut down, for it to kind of reset the cycle.
Some people are able to function well with less, but most people should try for a full eight hours. Adequate sleeping time is essential to get all the repairs made from the day and to filter all the toxins. When we do not get enough sleep for repair, we feel tired and require even more sleep to “catch up” for that time we missed. The body may literally cry out with various discomforts for enough sleep.
The brain may function with merely three or four hours of sleep, but it will not function at its best without that eight hours we truly need. Liver function also impacts the immune system so sleep is doubly important. We must have a strong and vigorous immune system to fight invaders like viruses, bacteria, fungi and parasites, so enough sleep is essential for everyone. Getting adequate sleep makes for a healthy liver and a strong and vital immune system which makes us feel better and be healthier.
Original post by Jamaal Harrison and software by Elliott Back
Natural treatments for insomnia
One of the most popular choices when it comes to natural treatments for insomnia is the use of herbal supplements. The most popular herb known to induce sleep is Valerian. Valerian works by affecting your calming neurotransmitter, GABA. This has been studied and was reported to be safe for general use and doesn’t contain any addictive properties.
Your melatonin levels can also be altered and is considered one of the many natural treatments for insomnia. Your pineal body produces serotonin everyday and when your body is less exposed to light during night time, serotonin is converted to melatonin and helps in putting you to sleep. Melatonin supplements can be taken before bedtime, for approximately thirty minutes beforehand.
Kava, an anti-anxiety herb was also proclaimed to treat insomnia. However, there are an increased number of reports regarding the herb’s adverse effects on the body. Kava is more effective when it is used to treat insomnia caused by too much anxiety or stress.
Another one of the numerous natural treatments for insomnia that most people take for granted are relaxation
The natural treatments mentioned can be further enhanced to increase its effectiveness in improving your sleeping pattern. These enhancements call for a change of lifestyle and change of diet. Just before going to bed, try avoiding food and drinks that contain caffeine which are known to be stimulators and will keep you wide awake. The advisable foods that enhance sleep are those containing Tryptophan such as milk and those rich in magnesium such as legumes and vegetables.
You might also consider some more natural treatments for insomnia such as light therapy, music therapy, and aromatherapy. These are mood and sense-altering therapies that can help in lulling you to sleep. Chinese traditional medicines and acupuncture have also been known to treat insomnia.
My health blog will give you insights on the natural treatments for insomnia. So if you still haven’t found the right natural treatment, visiting my health blog could be one of the answers.
Original post by Davion Wong and software by Elliott Back
People suffering from sleep apnea
Many patients don’t even realize what is causing their symptoms and that makes it hard to diagnose. Daytime drowsiness, snoring
If you are considering having any type of surgery, you should find out if sleep apnea puts you at any other risk. Anesthesiologists need to be aware if there is an added problem of sleep apnea as it could be a major concern.
Finding Out If A Patient Is At Risk For Perioperative Sleep Apnea
A questionnaire needs to be completed by patients in order to evaluate their risk for perioperative sleep apnea. An anesthesiologist will conduct an interview with the patient to see if there are any possible risk factors for perioperative sleep apnea.
Perioperative sleep apnea can be a huge problem during surgery as the patient is put to sleep and the muscles in the throat are relaxed causing this condition to occur. If there is some concern in regards to sleep apnea this can be closely monitored to avoid complications from this disorder.
As well as during surgery, the patient will need to be closely monitored after surgery to make sure the throat doesn’t swell and cause the breathing to stop. A Continuous Positive Air Pressure machine is designed to keep the airway open. A mask is placed over the person’s nose and oxygen is pumped directly into the airway. Due to the consistent pressure, the airway stays open and oxygen flows correctly.
If there is the slightest chance that there may be some problems with perioperative sleep apnea during surgery, the medical team will be ready to go into action. You need to be totally honest with them in your interview so that they will know what to expect if anything.
Original post by Robert Billings and software by Elliott Back
Do not despair if you’ve been experiencing some inability to sleep
Insomnia is a common medical sleeping disorder which refers to the difficulty of sleeping. It pertains to the difficulty of falling to sleep, difficulty of maintaining sleep, and difficulty to have quality sleep. Cures for insomnia are relatively connected to the alleviation of stress and improvement of sleeping habits.
Probably the most popular among the known cures for insomnia is the sleeping pill. Although these pills are effective, there are many harmful bodily effects when taken aplenty. There have been a large number of reported deaths due to the abuse of these pills.
Since sleeping is a mental activity, other cures for insomnia target the proper programming of the mind when it comes to sleep. This is known as the psychological approach. Included in the psychological approach to treating insomnia is the relaxation
If you know how to relax yourself, onset of sleep will come much easier. Similarly, if you are under a lot of stress, boosting your mental resistance to such stressors can help in bringing the onset of sleep. There are many techniques for you to try when opting for relaxation and stress management to cure your insomnia. One important rule in this technique is to never bring your stressors to bed with you.
Another psychological approach to treating insomnia is through cognitive behavioral therapy where your perception of sleep is reconditioned. The stimulus control therapy will help you associate your bed and bedroom for sleeping only. The paradoxical intention therapy will help you stay awake in times of sleepless nights. This way your mind won’t be preoccupied with the fear of not being able to sleep. Lastly, the sleep restriction therapy will try to reduce your non-sleeping time in bed and increase your sleeping time in bed.
Alternative cures for insomnia involve consumption of foods which help promote sleep. Tryptophan-containing food such as milk will help induce sleep. Carbohydrate-rich food stimulates serotonin production to also help going to sleep. Foods to avoid include apples and caffeine-rich foods and beverages.
Take a look at my health blog for more information on the cures for insomnia and other interesting health topics you may find useful.
Original post by Davion Wong and software by Elliott Back
Children love to go on sleep
First, and most obviously, getting into a fight with your child about the problem won’t help. Saying things like, “don’t be such a baby, of course you can do it” will just undermine her confidence rather than solve the problem. Recognize that it is a problem, and that your child probably wants to solve it as much as you do, step back from it all, and plan a strategic approach to help her.
Fear is an illogical emotion; you can’t get rid of it by just reasoning. You have to work on it by using a process of gradual desensitization. First get to the root of the problem. Many times the problem is not about sleep-overs only; it is deeper than that. May be the child does not feel secure being away from the mother, and even sleeping away from her in the other room is a big challenge!
Whatever the degree of the problem, the process is the same. Identify first what she IS able to do comfortably and confidently. Perhaps she is happy sleeping on the floor next to your bed. Or in her own bed, provided the door is open. Or she can manage a sleep-over with the grandparents, but not with a friend or cousin. Whatever it is, that is your starting point.
Next, get some cooperation. Agree on some tasty goal that you child would really like to be able to accomplish - like a sleep over for her friend’s birthday party, or going to camp in the summer. Write this down.
The point is to start with an overnight stay away from home in a place where your child is physically and emotionally comfortable. And then, gradually get him ready for a camp for five nights. May be you will have to start by getting your child to sleep in his room with the door shut. Be very sensitive to your child’s emotions and give him time to work on his fear. Don’t be in a rush; it is not going to help any one.
Obviously you will need to tailor this to your own circumstances. Once you have a rough layout for this, then go to the present and look at the very first step. If necessary, break this down even further. Start with what she is currently comfortable with doing, and ask, what is the very first step? It might be as small as moving from the floor next to your bed, to the floor in the hallway just outside your bedroom door.
As I said earlier, do this with the active participation of your child. Talk to him and take decisions regarding the starting date and the rewards as well as how you will celebrate success. Just make sure you don’t set goals that are not achievable. Try to make each step an easy one. Spend ample time on each step till your child is willing to move on to the next step. You may want to add incentives at every step to expedite the progress.
In the beginning you might have to face failure in the sense that after a few days your child may crawl back to your room in the middle of the night. This only means that you need to go back to the first step and spend some more time on it. Think of greater rewards and more encouragement, but don’t give up. Give lots of love and appreciation but remain firm. Try again, you will succeed one day.
Above all, remember to give sufficient time to your child. Trying to rush him will get you nowhere. However, if you go about your plan slowly and systematically, and wrap it up with plenty of encouragement and rewards, you should be able to get there.
Original post by Dr. Noel Swanson. and software by Elliott Back
It is often difficult to get your child to go to bed for two reasons. One, the child is in no mood to give up the activity and go to the quiet lonely bedroom and be deprived of the fun. Secondly, by the end of the day you are so tired that you long for some quiet moments all to yourself. Both of you are justified and that is where the clash of interest begins. The result is your child throws up a tantrum or comes up with some demand or the other that can postpone bedtime.
Statistics show that more than thirty three percent children refuse to go to bed before their parents.
So, if your child belongs to that category, here are some pointers that might help:
You can start by assessing how much sleep
After a few days you will get a fairly good idea how much is your child’s genuine requirement of sleep. Then make sure he/she gets that much despite all odds. Kids will try to stretch their waking hours and they will keep pulling up one tactic or another to manipulate you to delay bedtime. For instance, they will ask for a drink or some such thing. They have a way of making you feel guilty or sorry for them. Don’t fall into the trap. You have given enough attention to them; now, it is their turn to observe bed time rules.
Clear about the rules? Okay, the third step is to put this into practice. Establish a bedtime routine. Again, the younger they are, the more important this is. Start well before the target bedtime and lead them through the steps: getting changed, doing teeth and bathroom, reading a story, lights out. Be willing to give them your full attention during this routine.
Finally, put the lights out, whether they are asleep or not. Be firm and calm. Make it clear that you expect them to stay in bed. Some children can’t sleep in the dark room; so leave the door open or a night-light for them. If your child likes music, you could put on some gentle, soothing music too.
All this is fine, but if the child gets out of bed, or calls for your attention, then you need to judge the situation calmly. If the need is genuine, cater to it without giving them too much attention so that it doesn’t become a routine affair.
Children are inventive; they will invent excuses, problems. One way to tackle this is to set a timer and tell them that you will check on them in ten minutes, if they stay in bed. The trick is to begin with a small time and then gradually increase it. Make sure you live by your promise, but don’t overstay. Just come and tuck them in, caress them and leave.
If the child takes very long to sleep you may have to repeat this routine twice or thrice till he falls asleep. You can go on increasing the intervals till he is asleep. In the beginning it will involve a lot of work, but if you do this consistently then they will learn to stay in bed and it will become part of the daily routine.
Make sure you keep it all positive by praising them for staying quietly in bed. And make sure that you fulfill your promise by actually coming and checking on them when you said you would - a good reason to use a timer to remind you!
If your child gets up before your next check, you can do the following:
First, be firm and send him back to bed. Don’t get flustered and don’t shout; just make it clear that you are serious. Then remind him that you will be up to tuck him in again, but after the ten minutes which will start now. Having done that, just ignore him until the time for your next check.
Remember to reward your child for staying nicely in bed. Make a star chart or something similar to encourage him.
Original post by Dr. Noel Swanson. and software by Elliott Back
Deep Sleep! Hypnosis for Insomnia