It doesn't matter whether sleep problems are caused by pain, full-blown insomnia or a temporary disturbance in a person's life, solving those problems can really help improve overall outlook and health. There are ways to tackle sleep problems that don't involve major medications or extreme measures. Simple measures can often be taken to stop sleep problems in their tracks. The best way to start with trying to solve sleep problems is to attempt and figure out why they are happening. If pain is the cause, for example, sleep problems will often go away if this issue is addressed. Other issues that can cause sleep problems include stress, poor bedding, bad lighting in a room, medications and even diet habits. Simple solutions for tackling some of the most common causes of sleep problems include: ' Getting a new bed. If tossing and turning is a frequent occurrence and the bed just doesn't feel right, a new one might just fix sleep problems. This is especially so if the bed's springs are shot. This can be a costly venture, but if it results in fixing the sleep problems, it will likely be worth it. ' New bedding. Beyond the bed, sometimes sheets are too itchy, blankets are too stiff or the overall ensemble is too hot. Consider bedding changes to help with sleep problems. Better pillows, body pillows and other similar items can often help, too. ' Room adjustments. These, too, can help with sleeping problems. If light tends to come in and cause waking when it's not wanted, adjusting the layout of a room can help solve sleep problems. ' Setting a bedtime. This sounds like something that should fit a child only, but that's not the case. When a schedule is followed (most nights) some people find their sleep problems melt away. ' Relaxation techniques. From aromatherapy to deep breathing and mediation, adding these things into a routine can help solve sleep problems for some people. At the very least, these measures tend to help people relax, which is never a bad thing. ' Exercise, diet. When diet and exercise issues are addressed many people find their sleep problems go away. Eating right and getting active can help sleep come faster and easier, plus it can help with overall health, too. Adjusting eating times, too, can be very beneficial. ' Natural remedies. Many people find warm milk, simple teas and other more natural remedies work to lessen sleep problems. Learning to tackle sleep problems when they arise can help brighten a person's overall outlook on life. When sleep is impacted on a regular basis, irritability, personality changes and performance issues can all arise. Tackling sleep problems can fix the issue. Simple measures often work wonders. Milos Pesic is an expert in the field of Insomnia and runs a highly popular and comprehensive Insomnia web site. For more articles and resources on sleep problems, insomnia causes and treatments, insomnia symptoms and much more visit his site at: =>http://insomnia.need-to-know.net/ Article Source:http://EzineArticles.com/?expert=Milos_Pesic |
Friday, November 16, 2007
Insomnia - Solutions For Sleep Problems
Tuesday, November 13, 2007
Insomnia - Insomnia - Getting The Help You Need
Experiencing an occasional sleepless night every now and again is normal and transient insomnia affects all of us from time to time, especially when we are under personal or professional stress, or our schedule changes significantly as a result of jet lag or shift work. But prolonged insomnia, lasting for perhaps six months or more, is another story. If you have been unable to sleep every night, or most nights, for an extended period, then you may well suffer from serious insomnia. If left untreated, such chronic insomnia can lead to a variety of significantly more serious conditions, including headaches, high blood pressure and even an increased risk of heart attack and stroke. What's more, sleep disorders such as this can cause a loss of mental clarity and difficulty in concentrating. Insomnia and related sleep problems have also been linked to depression and other serious psychological and emotional problems. Fortunately, addressing the problem, and getting the help you need for a better night's sleep, can prove relatively straightforward. Whether you suffer from initial insomnia (trouble falling asleep), middle insomnia (difficulty staying asleep), or late insomnia (waking up too early), a process of simple adjustments to your daily routine, exercise, diet and sleep schedule will gradually result in a new pattern of healthful and fulfilling sleep. A variety of natural sleep remedies (herbs, vitamins and minerals), when used appropriately, can prove an extremely effective tool in overcoming insomnia and generating a better night's sleep. In fact, a few notable herbs and natural remedies have been medically recognized as the natural equivalent of several well-known artificial sleep aids and sleeping pills, and have been lauded for their effectiveness. If you still find yourself struggling, even after making basic lifestyle changes and using proven natural remedies for insomnia (not to mention allowing an appropriate amount of time for these changes to take effect), you do need to seek the advice of a doctor. In this case, you could be suffering from more severe insomnia or a related sleep disorder like sleep apnea, narcolepsy or restless legs syndrome, all of which require the guidance of a medical professional. The following questionnaire will help you determine your level of insomnia. Simply answer "true" (T) or "false" (F) to each question:
Answering "true" to questions five through eight, however, suggests that you have already established the lifestyle habits conducive to a good night's sleep. Having difficulty sleeping despite following a healthy exercise, diet and daily routine suggests that you could be suffering from some form of insomnia. You may want to try using natural sleep remedies to manage your condition, and considering seeking the advice of a medical professional if it persists. Answering "true" to the last four questions may indicate that you suffer from severe insomnia or a related sleep disorder, and you should seek the advice of a medical professional. Copyright ? 2005 Donald Saunders - http://help-me-to-sleep.com Attention Ezine Editors / Website Owners Donald Saunders is the author of a number of health related publications including: |
Insomnia - Insomnia Relief - How You Can Cure It Without a Prescription
Insomnia - Natural Cures Insomnia is a common problem today, especially in women and men with high stress lifestyles or a history of depression or anxiety. There are natural supplements that will help you fall asleep, and dramatically improve your overall sleep quality, making for many well rested and productive days ahead. Not only is it a common problem for people, but more specifically, it does tend to affect women - more specifically women past the age of forty - more often and with greater frequency and severity. Lack of sleep can have a devastating impact on one's life. Insomnia has been shown to result in poor focus, productivity, and even to manifest itself in further depression, anxiety and exhaustion. Mental and physical exhaustion, the ultimate end result of insomnia is a problem that, to say the least, is difficult to live with and has even ruined careers, marriages and other important relationships. Exhaustion and sleep deprivation lead to alterations in personality, lack of will to function and live a quality life, and extreme moodiness and frustration. There are actually natural supplements that cure insomnia very effectively. In fact, some users even comment that it has worked equivalent to or better than prescription sleep medications they have taken in the past. Herbal Remedies for Insomnia - What's In Them That Makes Them Work So Efficiently? Well, the answer to that is twofold. First, the remedy is going to be more effective if it is engineered with quality, potent herbs that are fresh, and have not been dramatically altered from their original state. There are several categories of herbal plants and botanicals that are commonly used today in sleep remedies, and have actually been used for centuries by holistic doctors as alternative treatments for patients with insomnia. Keep in mind, the best natural insomnia remedies will actually combine several herbs. This way, instead of just getting one benefit, you are getting a synergy of the most effective plants and botanics which target different areas of the brain and nerves to induce calming, relaxation and ultimately, fast sleep. The categories of herbs and natural compounds used in effective sleep remedies typically will be the following: 1.) Hypnotics 2.) Nerve or Nervine Relaxants 3.) Antispasmodics (Essentially Natural Muscle Relaxers) 4.) Nerve or Nervine Tonics The effective combination of these types of herbs has ultimately created effective and safe alternatives to sleep medications such as Ambien and Lunesta, with no known side effects, as with their prescription counterparts. Why Natural Insomnia Cures are Safer Side effects and warnings for prescription and over the counter or OTC sleep aids have a wide range - from fatal overdose, especially when combined with alcohol or other drugs, impaired coordination and memory, driving skills, and thinking, interference with breathing, dependency, tolerance (taking larger and larger doses to maintain effects), possible kidney liver and lung damage, and confusion or hallucinations. That's a list that's is a little too long and a little too scary to be taken lightly. Bottom line, if you have trouble sleeping and would like to enjoy a peaceful and complete night's rest, a natural cure for insomnia is very likely to be your knight in shining armor. Visit Natural Sleep Aids, for more information on a very effective herbal sleep aid. Danna Schneider is the founder of Herbal-Therapeutics Natural Medicines Article Source:http://EzineArticles.com/?expert=Danna_Schneider |
Insomnia - Top 10 Drug-Free Ways to Say Good Night to Insomnia
"Treating Insomnia: Is having sweet dreams just a dream?" A person who is suffering from sleepless nights, someone who frequently wakes up at night and rises up early in the morning even though that person does not have enough sleep is having a sleeping disorder known as insomnia. Insomnia is a condition in which a person is not getting enough sleep. This person when awakened at night has a hard time sleeping again. Insomnia can happen every night, from time to time or in a period of time. Here are the some suggestions wherein insomnia can be treated: 1. Follow a positive routine. If an insomniac has an erratic eating routine, this should be changed to a fixed routine dedicated to directly fight insomnia. The person should eat early dinner so as to condition the body to sleep early. 2. Do not drink coffee. As much as possible, a person with insomnia should avoid drinking coffee, sodas, chocolate, cocoa, green tea, black tea or anything that has caffeine. Caffeine is a stimulant that triggers sleeplessness. It can make someone awake for as long as 20 hours. For some, even drinking a cup of coffee in the morning causes them sleeplessness at night. 3. Exercise at night. Insomnia is often caused by too much stress. Doing exercise at night makes blood to circulate in our brain and body. This in turn makes us calm and stress free. 4. The bedroom should be conducive to sleep. Loud noise coming from cars in the street, upbeat music set at very high volume, bright lights and uncomfortable bed should be avoided. 5. Read not watch. Read books, magazines or anything that interests an insomniac instead of watching television. Television enhances attention, which makes a person awake. Reading on the other hand while in bed causes the eye to get tired and creates a sleepy feeling. 6. Relax Try ways that causes our body to relax. Meditation technique like yoga can initiate a calm state of mind and body. Listening to soft and classical music can also help. There are fragrant oils, incense, and candles that are made specifically to aid in relaxation. Consult a shop that sells these on type of scents that can induce sleep. 7. The root solution for insomnia. There are root extracts that can engender a sleepy state. 300 to 600 mg of concentrated extract should be taken 30 minutes prior to going to bed. This root extract can be mixed with calming herbs like chamomile, passionflower and balm made from lemon. 8. Take melatonin with caution Melatonin can help in adjusting one's sleeping pattern. 0.5 to 3.0 mg an hour or two before going to bed may help. Melatonin though should only be taken with the approval of a physician. The human body has different reactions to melatonin. As people grow older, the melatonin level of the body decreases. This explains why older people usually have a hard time sleeping and sleep less compared to children and younger people. 9. Magnesium Conditions such as, restless legs syndrome (RLS) and period limb movements (PLM), while sleeping can cause insomnia. Taking 300 mg of magnesium at night from four to six weeks can solve insomnia. Again this should be done with doctor's consent. 10. Acupuncture Acupuncture, which is a Chinese healing method, could help to heal insomnia. These needles put into the skin strike nerve transmitters that produce sleep-inducing hormones like serotonin. Altering a person's diet is effective in preventing and healing insomnia. Doctors suggest eating food that is high in carbohydrate prior to sleep. Examples of these are bread and crackers. Studies showed that carbohydrates enhance the quantity of serotonin produced by the body. Serotonin is a chemical messenger or neurotransmitter that affects the brain. This chemical lessens anxiety, which in turn creates sleep. Consulting a psychologist or psychiatrist may give light in solving insomnia. This sleeping disorder is usually caused by stress. A psychologist or psychiatrist can give expert advice on how to treat insomnia. Nishanth Reddy is an author and publisher of many health related ebooks and websites. Check out his latest ebook "Insomnia Guide" - A Clear and Effective Guide to Overcome Insomnia Using Natural remedies. Article Source:http://EzineArticles.com/?expert=Nishanth_Reddy |
Insomnia - Medications Are One of The Root Causes of Insomnia
Many medications your doctor prescribes can cause insomnia and other sleep disturbances. What's more, the shelves of your local pharmacy and supermarket are lined with plenty of over the counter medicines that you can keep you awake at night. There are, in fact, all sorts of things we put in our bodies that may inadvertently disrupt our normal sleep patterns. The list of potential sleep disrupters is long. But keep in mind that in almost all instances, the effect on sleep is just that a potential. Many will use the medication and have no problem sleeping. Medications capable of causing insomnia include:
Antidepressants also affect specific stages of sleep. They suppress dream sleep, and some researchers contend that this is what makes them effective in treating depression. One potential side effect of many antidepressants is PLMS, the sleep disorder in which twitching limbs make it difficult to sleep. In this way, the medication can compound the patient's insomnia even as it treats the depression. If this happens, the patient should spend a night at the center to have the medication induced PLMS checked out. Many medication used to treat psychiatric condition can produce drowsiness, fatigue, sluggish thinking, and poor memory. Commonly used medications that can cause such symptoms include lithium, Haldol, Thorazine, and Mellaril. Ironically, some evidence suggests that over the long term the opposite might happen, the patient will become more alert and possibly develop insomnia. It is certainly no surprise that stimulant medications cause increased wakefulness and thereby insomnia. Medications such as Ritalin, Dexadrine and Cylert improve alertness and help treat narcolepsy and attention deficit disorder. Taken late in the day, they may lead to insomnia. Another common side effect is appetite suppression. Many over the counter and prescription appetite suppressers co-called diet pills share this ability to disrupt sleep and cause insomnia. Use them with caution and be alert to sleep problems. The potential influence of medications on our ability to sleep well at night and remain alert during the day is real. Discovering the link between a medication and insomnia involves detailed investigative work and a through look at the patient's medical history. In my position, it's vital to consult with the patient's primary physician before discontinuing a medication. Better a brief period of insomnia than death. Dr.Samantha Hement is the writer of Insomnia blog and sign up for the free 5 days Insomnia e-course. Read her informative reports about The Secrets of How Doctors Fall Asleep When They Get Insomnia, You've been looking for. Article Source:http://EzineArticles.com/?expert=Samantha_Hement |
Insomnia - The Possible Causes of Chronic Insomnia
Chronic insomnia is a complex medical condition, often resulting from a number of factors. Underlying mental or physical disorders can trigger chronic insomnia. Depression most commonly causes chronic insomnia. Other mental disorders like chronic anxiety and bipolar (manic) depression also cause chronic insomnia. It has been found that about 70% of people diagnosed with depression experience insomnia. Depressed people tend to have abnormal levels of stress hormones. These abnormalities can impair sleep. It should be noted, though, that emotional/mental problems can be caused by insomnia, which is why it can be difficult to determine if the insomnia triggered the emotional/mental problem or the emotional/mental problem triggered the insomnia. Arthritis, allergies, heart failure, hypertension, kidney disease, sleep apnea, asthma, restless legs syndrome, narcolepsy, hyperthyroidism, Alzheimer's disease, ADHD and Parkinson's disease have also been found to be the underlying causes of chronic insomnia. However, physical and mental disorders are not the only things that may cause chronic insomnia. Behavioral factors such as addiction to caffeine, alcohol and other substances, disrupted sleep/wake cycles and chronic stress can cause chronic insomnia. In women, hormone fluctuations can significantly impair sleep. It is known that progesterone aids in sleeping. During menstruation, progesterone levels go down, causing insomnia. During ovulation, progesterone levels go up, causing sleepiness. During the first and third trimester, pregnant women will experience abnormal drops and rises in progesterone levels, resulting to disrupted sleep patterns, which can eventually develop into chronic insomnia. Women who are in the first phase of their menopause can also develop chronic insomnia because the the extreme fluctuations in hormone levels. The common symptoms of menopause are hot flashes, anxiety and sweating, and these frequently occur at night during sleep. Women who are in the menopausal stage may also be experiencing psychological distress, triggering insomnia. As we age, surges of growth hormone (a substance associated with sleep) become blunted. Levels of major stress hormone, cortisol, have been observed to increase in older people in some studies, but results are not yet conclusive. Levels of melatonin, a hormone that is produced by the pineal gland and is linked with sleep, are found to not decrease as a person gets older. Children whose bedtime schedules are not being regulated by parents tend to develop mild or occasional insomnia. However, a child's temperament has been found to be directly linked to serious sleep disturbances and insomnia. For instance, children who were intense, high-strung and easily upset were found to have sleep problems than children who do not have such temperament. However, the study did not test if the traits could have been triggered by problems in the home (e.g., parental depression or marital discord). Sarah Walker is a health and fitness enthusiast. She currently runs a website helping people with Insomnia. To find out more information and help, go to http://insomniasymptoms.org Article Source:http://EzineArticles.com/?expert=Sarah_Walker |
Insomnia - Insomnia Treatment - Knowing The Cause Is The First Step To Successfully Treat Insomnia
We all suffer from the inability to sleep from time to time. When sleeping becomes a consistent problem, however, lack of sleep takes its toll on our bodies in ways we don't even realize. Insomnia, the inability to fall asleep or stay asleep, can be the result of many contributing factors. In many cases the most common culprits for bouts of insomnia are stimulants. Natural stimulants like caffeine, that are part of nearly every culture in the world today, can have ravaging effects on the normal sleep cycle. Caffeine in any form can cause sleeplessness, anxiety, irritability and even heart palpitations. Caffeinated beverages like coffee and tea, foods like chocolate, and natural things like guarana and kola nut, are rather addictive. Our bodies become habituated over time, especially when consuming higher doses on a regular basis. As we grow older our sensitivity to caffeines effects also increases. In the case of stimulant derived insomnia, minor lifestyle changes can have a dramatic effect on the bodys' ability to redevelop a regular sleep cycle. Limiting the amount of caffeine intake by reducing the number of cups of coffee you drink during the day will soon show benefits related to your being able to sleep regularly. Bearing in mind that minor caffeine induced insomnia can be addressed somewhat easily in comparison to an all out addiction. I'll save the details of caffeine addiction for another article. Insomnia treatment can also include a regimen of vitamins, herbs, and other natural products in an attempt to reverse the stimulating effects of caffeine or aid in the production of naturally occuring sleep inducing hormones. (Melatonin) Some products can naturally relieve night time anxiety, worry and stress by inducing deep relaxation without the grogginess and addictive qualities of prescription based medicine. Everyone deserves a good nights sleep. Making informed decisions relating to stimulant intake, and adjusting your lifestyle in subtle ways, can help you realize serious health benefits almost immediately! About the author: Do You Suffer From Insomnia? Would you like to know how to have better sleep? Find out now! Visit my site at: http://www.helpmyinsomnia.com - your resource for detailed information on products and treatments for better sleep and stress relief. The author, Kurt LeRoy, has had a lifetime interest in natural, herbal and alternative health products and techniques to eliminate necessity of prescription and otc drugs. Article Source:http://EzineArticles.com/?expert=Kurt_LeRoy |
Insomnia - Insomnia Herbs - Your Ticket to Insomnia-Free Nights
Events that are cause for worry have plagued humanity since ancient times, resulting in sleepless nights. Insomnia herbs have been used for just as long. With the introduction of modern medicine, however, came an onslaught of drugs and sleep aids to help give modern humans their craved-for sleep--as well as other dreaded side effects. This brings us back to the insomnia herbs of yesteryears, and we have rediscovered that herbal solutions are still the safer alternative. Caffeine is a habit-forming drug. While it keeps you invigorated during drowsy mornings, it will also prevent you from being able to have some much-needed rest at night. Because of restless sleep, you'll be drowsy again the following day, not to mention jumpy and cross that you'll dash madly towards the instant coffee can the first chance you get. It's a addictive cycle, and it must be stopped. If you cannot avoid caffeine totally, at least try to reduce your consumption. Doing this includes stopping yourself from having colas, chocolate, and yes, the ubiquitous Starbucks. Have some insomnia herbs instead. Valerian root is the most recommended. It is "the safest and most effective sleep aid with no side effects," according to British scientist-turned-herbalist Dr. Malcolm Stuart, who says the best time to drink it would be around 8 PM. Thirty minutes before retiring, use one to two teaspoons of the dried root to make a sleep-enhancing tea. Unlike synthetic sleep aids, valerian causes no heavy feeling the day after. And not like its chemical equivalents, which may cause dependencies, you will not develop an addiction to this natural cure. Similar to valerian root in terms of its sedative effects is catnip. This herb is also used as an answer to insomnia, but it is also thought to help nervousness, anxiety, and even migraines. The administration of catnip is again similar to valerian--one to two teaspoons of the dried herb for one cup of boiled water and set aside to percolate for around ten minutes. Do not boil the herb along with the water as this may weaken some of its active ingredients. Chamomile is less potent and is more advisable for children to consume, all the more when the young ones are hyperactive. The usual dosage is two teaspoons of dried chamomile flower for every cup of tea. Lavender is also a very soothing drink at night (three flower heads to one cup of boiling water, soaked like catnip), and taking a whiff of a few drops of its oil or putting it in your bubble bath has the same calm-inducing effects. It may also be rubbed onto your body during a massage and its flowers and seeds stuffed into your pillows. In Traditional Chinese medicine, the longan fruit and sour jujube seed are likewise known to relax the spirit. The former is used to treat insomnia, while the latter is used with more potent cures. While the insomnia herbs mentioned above may be taken alone, you may also mix an herbal cocktail if you wish. Try mixing valerian with chamomile, catnip, or some other mild herbs like hops and passionflower. Add a bit of the natural sweetener stevia if you like; if you feel the taste slightly too robust for your palate. Don't consume too much to spare yourself from sleep-disturbing trips to the john. While there is nothing essentially bad with depending on insomnia herbs, homeopathy, and aromatherapy to fall asleep, it is still best to go the natural way and permit your body to fall asleep unaided, the way it's built to do. In order for your body to perform optimally, a lifestyle overhaul should be undertaken. To not have sleep disorders, having an exercise regimen, effective stress management, and sticking to a healthy diet that consists primarily of fruits and vegetables is the better way, aside from using your favorite cocktail of insomnia herbs. In the meantime, why don't we have a cup of Chamomile-Valerian tea? Cheers! Get the amazing FREE course that reveals secret tips to cure insomnia and fall into energizing deep sleep at http://www.20daypersuasion.com/sleep-secret.htm courtesy of self-help expert, Michael Lee. Article Source:http://EzineArticles.com/?expert=Michael_Lee |
Insomnia - Overcoming Insomnia: The Right Relaxation Techniques Can Help You
If you're troubled by insomnia, try the following relaxation exercises. They're simple but highly effective. Many people have found a renewed ability to fall asleep just by learning how to relax well. Here's a breathing exercise you can practice when you get to bed at night. Lie down and relax your body as best as you can. Take a few slow, deep breaths. Each time you breathe in imagine the air gently flowing into your lungs and stomach. Then visualize the air flowing out smoothly and easily as you exhale. With each outgoing breath, imagine that you are relaxing your body more and more, that that you're going deeper within yourself. See and feel all your stresses and tensions easily dissolving and going away with each outgoing breath. Do this about 4 to 6 times. Next, breathe in slowly to the count of four. Once your lungs are comfortably full, hold your breath for a second or so. Breathe out slowly to the count of eight. Feel yourself relaxing more deeply each time you breathe out. Repeat this process six to ten times. At the end of it, you'll find yourself in a deep state of relaxation physically and mentally. You will notice the effects immediately -- you will feel much calmer and any constriction in your chest and head will likely have dissolved. Make this relaxation exercise a part of your bedtime routine. You will soon associate this exercise with falling asleep. And you will indeed fall asleep more easily. Here's another highly potent way to relax your body and mind in order to promote deep, restful sleep. You can do this exercise on the floor as well, but many people find it easier to do it on a comfortable bed. Do not use a pillow. Lie flat on your back. Assume a relaxed position with your hands by your sides with palms facing up and your legs slightly apart. Take several slow, deep breaths. Let your eyes close gently as you're doing this. Now direct your attention to your scalp. Tense the scalp gently and let go. Feel it relaxing. Go on to your forehead and do the same. Gently tense the forehead and relax it. Do the same for the rest of your body. Tense each muscle group and relax it. Relax your eyes, face, throat, shoulders, chest and so on till you reach your feet. The key to doing this exercise well is to be totally unhurried about the whole process. Before you start the exercise, just let go and tell yourself this time is entirely your own. When you're doing it, don't worry about your other commitments. Do not tense any muscle so much that it hurts or it feels excessive strain. Gentle tension is all that's required. Once you've relaxed your whole body, stay in that state for several minutes. Breathe deeply and evenly. Imagine that all the stress and tension in every part of your body is melting and is being replaced by a state of calm relaxation. Stretch slowly before you get up from bed. Practice this relaxation exercise regularly before you go to bed. You'll find that its effectiveness increases over time. Both the above exercises are excellent aids for getting rid of insomnia. They're also perfect add-ons to natural insomnia remedies or medication you may be using to banish sleeplessness. Peter Walters is a successful author who has written extensively on natural insomnia cures, easy ways to banish sleep disorders, effective treatments for insomnia and many other related topics. Article Source:http://EzineArticles.com/?expert=Peter_Walters |
Insomnia - Sleep Challenges - To Meditate or Medicate!
We always have a choice. When you have sleep challenges and insomnia, sometimes it doesn't feel like we have a choice. I know - I took sleeping pills for over 20 years. They are not only addictive, prescription pills are expensive, and generally not particularly effective. After much research, I realized that typically most sleep-inducing medications only take you into a Stage 2 sleep. It's not particularly satisfying or fulfilling. You really need to enter at least Stage 3 or 4 - Deep Sleep - in order to feel really rested. How do you wean yourself off sleeping medications? This is a challenge, but you are more than capable of accomplishing this goal if your spirit and desire are your driving force. First, I always recommend consulting with your doctor. It is generally never a good idea to stop any medication 'cold turkey', particularly if you have been using them regularly for years. Most commonly, gradually reducing the dosage by cutting the quantity in half, and further into quarters, if possible would be wisest. If you decide to cut these wretched things out all together in a one-shot go, then secondly, choose the least stressful time. If you are having a bad time at work with your boss or a big blow-out fight with your spouse, it's likely not the best of times. We all have stress in our lives - it's just the way it is - but there are times when everything seems to be going well, work is good, home is good, relationships are good, so think about starting this weaning process or 'cold-turkey' process while in one of these phases ( because we all have less stressful phases too). Weekends are likely the best time to begin the change. Third, if it really concerns you that you may not sleep because you have many worries, then start a nighttime 'Let It All Out' journal. Write your concerns and worries down. Before you go to bed, ask for your internal guidance system to sort the problem out while you are asleep. Many times after your sleep, you will wake up with valid solutions to what you perceived as problems. It's amazing how effective using a 'Let It All Out' journal can be. Fourth, if you have some rebound insomnia, don't give up. You are likely going to react to eliminating the medication, particularly if you do stop " cold-turkey". Give yourself a couple of nights to get over this worry that without the pills you cannot sleep. YOU CAN! Believe in yourself and in the process. And tell yourself 'it matters not' as you are changing your habits for your higher good and your health. Fifth, hide that darned bedside clock. It's the worst thing in the world to see that in the middle of the night (when you have to go to the bathroom) and realize it's only 1PM and then start worrying about never getting back to sleep. Only use the minimum amount of light to get to and from the bathroom, as light sets a whole other wake-up system bounding in our bodies. Sixth, physically and mentally prepare yourself for a restful sleep - no horror stories the night before, no TV in bed, no computer or email work just prior to bed. Set the scene and develop restful habits prior to the beginning of your sleep phase. You will be grateful you did. Seventh, when you wake up in the morning, be grateful for whatever amount of sleep you did receive. Believe that whatever amount you received, that it will carry you through the day. Be grateful for your effort and know that your belief and enthusiasm will carry you forward into a future of more restful nights. And eight - be patient. It will take time. You are changing old habits. You are doing a wonderful job. And your effort will be rewarded. I do understand the difficult choices you make. You can make a choice to use your body, mind and spirit to overcome your sleep challenges naturally. As for the article title? I use the word 'meditate' to refer to many different types of natural and behavioral approaches that are available to you to overcome your sleep challenges and insomnia. Sleep well! Author and Sleep Coach, Glenda Sparling, can help you address and overcome the challenges you face around sleep issues and insomnia. Glenda has authored the e-book, 'the Spirit of Sleep', which offers effective natural tools, techniques and behaviors for eliminating sleep anxiety and insomnia. Additional information is offered at The Spirit of Sleep. http://www.thespiritofsleep.com Article Source:http://EzineArticles.com/?expert=Glenda_Sparling |
Insomnia - Insomnia - What It Is, Possible Causes, Remedies and Treatment Options
Insomnia is where you are unable to fall asleep. Or, if you do fall asleep, you wake up many times during the night, or you wake up very early and cannot get back to sleep. Ideally a person should fall asleep within 30 minutes of lying down. Interestingly, some people who claim to have insomnia upon visiting a sleep clinic find out they don't. People often sleep for longer than they remember. This may be because light sleep does not feel like sleep or the person has no memory of actually sleeping. It is a problem of perception and is known as sleep state misperception or paradoxical insomnia. Possible causes and potential remedies Certain medications can prevent a person sleeping. Caffeine and smoking. Too much alcohol. Your bedroom is not dark enough. Outside noise. Being in unfamiliar surroundings. How comfortable your bed is. Not feeling safe. Stress. Worried about something. Television watching. Treatment Try addressing all the above causes. This can make a difference. No matter how tired you are, try to avoid daytime napping. Drug therapy is often used in the treatment of insomnia. This can be a problem. Remember drugs will not address what caused the insomnia in the first place. Cognitive behavioural therapy can be used, which alters a person's thought patterns, which in turn enables them to change their behaviour. For example, insomniacs often say to themselves that they must get to sleep immediately, or must get eight hours in or dire consequences will follow. More realistic thinking can alleviate the pressure on a person and allow a more relaxed attitude to sleep. Insomnia is something that sometimes affects me and I am guilty of believing that I will absolutely not be able to function the next day. Such thoughts of course, kept me awake and reduced the time I did get to sleep. Then I thought about those times when I really did get little sleep and the fact that I did function the next day. Even important events such as interviews or exams I was able to get through. It allowed me to realise that I could function adequately on little sleep and stopped me fretting, which actually gave me the hours of sleep I so desired. Copyright Julia Barnard 2007 Julia Barnard is a professional counsellor living in Adelaide, Australia. She provides an online counselling service through her website http://www.makethechange.com.au Julia also writes articles for the website aimed at enhancing well-being and promoting good mental health. Article Source:http://EzineArticles.com/?expert=Julia_Barnard |
Insomnia - Insomnia - A Drug Free Audio Technique Relieves Sleep Disorders
Everyone has an occasional night of bad sleep. For most people, insomnia lasts only a few days and goes away without treatment. However, factors such as stress can cause a higher level of insomnia that may last for several weeks or longer. This kind of insomnia may not go away on its own, and can lead to both short- and long-term health problems if left untreated. Insomnia is becoming an increasingly common complaint which currently affects more than a third of all adults. "Until last year I would have done almost anything to solve my sleep problems. For most of my life I had been 'one of those persons' cursed with insomnia and troubled sleep." says Yan Muckle, an author of two books and numerous health-related feature magazine articles who developed the SleepTracks Sleep Optimization Program?. "I also learned about a proven technology that can work wonders with anyone's brain activity - and, in this case, that can condition your brain for sound, optimal sleep." Studies and tests done by sleep researchers have showed that the capacity to fall asleep, then enter and stay in a deep sleep is a skill. Muckle's SleepTracks audio program consists of tracks that are safely engineered to induce immediate AND long-term changes in brain activity. They're using an increasingly popular (but still little-known, even after 30 years) technology called "brainwave entrainment". The Sleep Tracks are designed to influence the electrical activity going on in your brain in the form of brainwaves. It's meant to "entrain" them by the same process that's been used by humans for thousands of years to generate altered states and trances: by using rhythm. "If you listen to a rhythmic sound for awhile - it could be anything, a drum beating at 5 beats per second for example - and concentrate on it, something will change inside of you." says Muckle. "After a couple minutes your brain will start to sync itself to the rhythm, and generate more brainwaves that will vibrate at the same rate per second as the sound you hear. Your brain will mimic the wave of the repeating sound." Even though it's been around only since the 80's, today many doctors, professionals in the areas of psychology and neurology and institutional clinics rely on brainwave entrainment technology to train, empower and treat people for a wide variety of issues - and it has proved particularly effective at combating insomnia and re-training the brain to sleep deeply and naturally. The SleepTracks Sleep Optimization Program? is a complete solution. It provides all you need to regain control over your sleep once and for all. To learn more about the SleepTracks Sleep Optimization Program? visit the web site http://www.easyinsomniacure.com Dexter Dickinson researches and reports any latest breakthroughs and information relating to insomnia and other sleeping disorders. http://www.easyinsomniacure.com Article Source:http://EzineArticles.com/?expert=Dexter_Dickinson |
Insomnia - Say "Goodnight" To Insomnia Once And For All!
Contrary to popular belief, you do not need 8 hours of sleep to function properly during the day. There's a crazy media hype out recently telling people that America is sleep deprived, and that we should all get 8 hours of sleep. This is absolute nonsense and any sleep expert would agree. So often these days you hear people saying ... "I just need a good night's rest...", or "A good night's rest keeps the sickness away...", or "Get some quality sleep, you'll feel better...". But what on earth is quality sleep? Is it just some mysterious force that comes and attacks us in the middle of the night that we have no control over? Most people have a very limited knowledge and beliefs about what sleep is. Often sleep just means "sleep", and nothing more, and we don't pay much attention to how it affects our health . Up until the 20th century, it was believed that our minds completely turned off during sleep. Recent scientific discovery has uncovered something completely different. Once you sleep your mind enters a state so fascinating and rich that it makes being awake look boring! When we're sleeping, our minds are more active than they are when we're awake. The causes of insomnia, as we know can vary a lot - from stress, anxiety, emotional turmoil or a combination of all of these. As a solution to this harrowing sleep disorder, sufferers usually try to cope by taking actions to work around their insomnia. All these actions actually make insomnia worse, by drastically weakening the sleep system and perpetuating it instead of solving the problem; because they do not attack the "cause" of insomnia, only its symptoms. Hence they start taking sleeping pills; going to bed early and sleeping late on weekends to "make up sleep"; taking long naps during the day; drinking alcohol before going to bed to induce sleep; and many more coping mechanisms like these. The only true solution is to gain control of the underlying mechanism that governs our sleep and energy. It's called our Inner Sleep Clock which consists of a number of variables in your body that tells it when to feel tired, and when to feel awake. It also controls how deep you sleep and how long you sleep. By optimizing your sleep clock you can sleep less and increase the quality of your sleep. In this short article we only barely scratched the surface of these vitally important understandings. What we briefly talked about here is completely covered in rich detail in the Sleep Wiz Revitalizing System. To be able to discover the cure for insomnia you need to get the right information, make the right plan and take ACTION! Article Source:http://EzineArticles.com/?expert=Beth_Montana |