8 Self-Help Techniques for Curing Insomnia

Older adults and women are those who are most likely to report symptoms of insomnia, a condition that can have severe consequences. Fatigue, increased medication and alcohol use, doctor visits, absenteeism at work, impaired concentration and memory, accidents, and reduced enjoyment of relationships are some of the costs of insomnia.

Insomnia can fall into any of four categories. These include difficulty falling asleep, midsleep awakenings, early-morning awakenings, and nonrestorative sleep. Obviously there is the potential for much overlap in these categories. In addition, some are reflective of stage of life concerns. For instance, it's quite normal for us to experience more early-morning awakenings as we age, due to the changes in circadian rhythms.

Another way to categorize insomnia is to look at the duration. Transient insomnia means thanking a few days, short-term insomnia lasts a few weeks, and chronic insomnia lasts months or even years. The first two are typically caused by situational stress, such as job loss, medical or psychological challenges, and / or the circadian rhythms mentioned earlier.

Regardless of cause or duration, insomnia can negatively affect our daytime functioning. Therefore, it behooves us to take steps to alleviate this condition. So what are some options?

Antidepressant drugs are traditionally utilized, despite the lack of valid research supporting their use for insomnia, and constantly the numerous side effects of these drugs (eg, headache, nausea, sexual problems, agitation.) Benzodiazepines and nonbenzodiazepine hypnotics have been shown to be helpful in the short term but the long term effects are harmful or simply have not even been studied.

Additional treatment from qualified practitioners include such interventions as hypnosis, bright light therapy, cognitive-behavioral therapy, sleep education, sleep hygiene, sleep restriction, stimulator control, cognitive restructuring, paradoxical intention, and relaxation therapy. Chronic insomnia sufferers may want to work with a good sleep clinic. But what if you want to take care of the problem yourself? In addition to the obvious ones, such as no caffeine, or heavy meals or workouts before bedtime, here are a few additional techniques to try.

  1. Self-hypnosis. There are numerous books and audio programs (free and for purchase) for help with this.
  2. Imagery. Going into a meditative state, visualize yourself as being relaxed, well-rested, alert and energetic, and at peace with your world. Do this 15-20 minutes, twice a day, for two or three weeks, or until your body releases the habit of insomnia.
  3. Exercise. Stress creates stress hormones which are toxic to your body. These hormones are released in bodily fluids, so drink a lot of water to flush them out, and do activities which get you breathing heavily and perspiring.
  4. Place a few drops of essential oils (chamomile, hops, hyssop, lemon verbena, marjoram, neroli, thyme, ylang-ylang) on ​​a cotton ball or tissue and inhale deeply during your relaxation time.
  5. Resolve whatever challenges are causing the insomnia, or change your way of viewing those challenges.
  6. Do some EFT (Emotional Freedom Technique) where you tap on acupressure points to release whatever is blocking your sleep. There are YouTube videos demonstrating the technique, and an abundance of written information as well as practitioners available on the Internet.
  7. Drink some tea at bedtime, such as passionflower, skullcap, St. John's wort, or kava kava root.
  8. Make self-care your top priority. It's not selfish, because you can not give away what you do not have. A full gas tank will take you much farther than one that's an eighth full.

Try these ideas. If you're still not satisfied with the results you're getting, you can add the assistance of various energy and talk therapies, or even temporary medication if you are comfortable with the side effects. At any rate, do not sacrifice yourself on the Altar of Problems. Take care of your health and wellbeing.

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How to Improve Sleeping Habits

Why improving sleeping habits is so important …

Research suggests that on average most adults need between 7 – 9 hours sleep a night in order to function to the best of their ability. Unfortunately, the reality is that with increasingly stressful, busy schedules we often do not get the optimum amount of sleep. There are many things that may prevent us from getting a good night's sleep, in my case it is chronic spinal pain, but other issues such as stress and anxiety have a major impact on how well we sleep.

Lack of sleep can cause various problems and hinder our every day lives. Issues caused by lack of sleep can include; a lack of motivation, reduced ability to cope with stress, increased frustration and moodiness, difficulty concentrating, memory impairment and a lowered immune system, making you more prone to illness. These are to name but a few of the results of lack of sleep.

My story …

I am 28 years young and have been diagnosed with chronic spinal pain syndrome. In short, that means, I am in pain most of the day, every day. My main problem is lack of sleep, I find it extremely difficult to fall sleep and stay sleep. I have tried various medications, acupuncture and physiotherapy. Many of these have not solved my issues with sleep and all of the pills I have tried have left me feeling groggy and nauseous. I often find myself lying in bed trying to sleep but for some reason my eyes are still wide open. I often feel frustrated, upset and above all else, knackered! I frequently fall into the dangerous trap of 'clock watching' where I get increasing anxiously as the hours disappear, resulting in even more frustration and the inability to get to sleep.

Do not worry – it's not all doom and gloom! I have found an answer!

My eyes have been opened to the importance of a good night's sleep and just how much difference simple, easy tasks can make. The following are to name but a few;

10 easy to follow tips for improving sleep

  1. Try engaging in a bedtime routine to let your body know its time for sleep.
  2. Get up at the same time every morning – this helps to regulate your body clock.
  3. Exercise can help to deepen sleep, though it should not be done too close to bedtime.
  4. Keep your room at a moderate temperature as excessive heat can disturb sleep
  5. Try to avoid drinks that include caffeine, such as coffee and alcohol in the evenings, these act as stimulants.
  6. If you smoke then be aware that tobacco can affect sleep, try not to smoke for at least an hour before bedtime.
  7. Try to make time earlier in the evening to work through any thoughts about your day, or any plans for the next day – do not take your problems to bed.
  8. If you do not fall sleep quickly then do not lie in bed becoming unexpectedly frustrated. Get up and do something else until you feel sleepy, eg reading a book, listening to relaxing music.
  9. If you are a 'clock watcher' like myself then try moving your clock to a place where you are less likely to be checking it every few minutes.
  10. Only use the bedroom for sleeping and sex – watching TV, using a computer or eating in the bedroom for example can all lead to sleep disturbance.

I was skeptical at first and have always thought 'bedtime routines' were more for children, however, I have been proven wrong. By following these tips (along with other techniques I have found) I have learned that you really can make a difference, they really do work! Inevitably, there will be night's where you may fall out of routine, or think to yourself 'just this once it will not do any harm' – but trust me, I've been there and it takes you right back to square one.

Stick to these easy to follow tips and see what a difference you can make to your happiness and well-being!

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How to Experience Lucid Dreams Without Drugs

Most people have generally found dreams and their occurrences a mystery up until recently when experts proposed theories that explained the actual reason behind them. Lucid dreaming however offers an entirely different experience from normal dreaming because unlike experiencing the other where one has no control over their surroundings and activities, this type of dreaming allows individuals to control their activities as well as the places they happen to be, fall upon or tread. In lucid dreaming the individual experiencing the occurrence know that they are in fact dreaming and can control what happens in their thoughts as if in real life.

The experiences that people have in lucid dreaming allow them endless possibilities. What this means is that there are no obstacles within the dreams as is the case with real life and as such lucid dreamers can experience whatever they want without fear of impending consequences. This type of occurrence while sleeping allows people to experience both adventure and or fantasy and enjoy themselves from whatever dreams their imagination can come up with. Although normal dreams make individuals feel like they are not in control, lucid ones allows the person experiencing them to be in total control of the situation, their surroundings and activities. At certain times this type of occurrence can present as being so life like that the dreamer has to mentally shake themselves in order to establish either or not they are dreaming or in the real world.

A simple test to identify whether or not the dream you are having is a lucid one is to try reading something. In a lucid dream the words you see will keep changing as such making it virtually impossible to properly read. So why are people so fascinated and or interested in how to lucid dream? Well the answer to this question is quite simple; This is because experiencing such occurrences allows people to bring their deepest desires to life. In simple words, what you can not do or experience in real life can be done in your dreams. If there is someone you feel that you are in love with in real life but they are unattainable for some reason or the other lucid dreaming allows you to enjoy sharing moments with that person in your dreams.

Experiating such dreams is not a difficult task once you tap in to the right method. Research reveals that everyone accidentally experiences lucid dreams at least once in their lives. All one has to do to enjoy these types of dreams on demand is recognize the dream state. There are a number of ways subconscious recognition can be achieved, these are though: meditation, hypnosis, visualization and reality checks. Practicing one or all of the above methods just before you sleep or during the waking day helps plant the seed of lucidity and allows your subconscious mind to trigger you during sleep.

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Do Sleep Aid Supplements Really Work?

There are any number of reasons why so many people have problems getting to sleep and staying asleep, and the recent downturn in the economy has not helped. When you are worried about your finances and your future, it is no wonder that you can not help turn your mind off at night. So, if you are finding that your health, your work, and your happiness are being affected by your lack of quality sleep, then it might be time to find some sleep aid supplements to help you.

What Causes Insomnia?

Some people have problems sleeping all their life, even starting as early as childhood, while others find that their sleeping problems are intermittent and usually bought on by stress in their life. Either way, using sleeping aid supplements can help you get to sleep quicker and also help you to stay sleep.

When it comes to the undering reasons for insomnia, there are often many. It may be that you are taking new medications that are interrupting your sleep, or that your digestive issues are making you wake up in the night. Men especially are sooner to having wake up in the middle of the night to urinate, and that does not make for a good night's sleep.

What Types of Supplements Should Be Used?

If you talk to your doctor, they may give you a prescription for one of the high powered sleeping aids that are available and while these can definitely put you to sleep, they are also addictive and can cause a wide range of other side effects. There are also many of the counter sleeping products that are often paired with pain relief ingredients, but they usually will not do much more than make you drowsy, and you can find yourself dependent on them, too.

Do Natural Supplements Work?

There has been a movement in recent years towards trying to use natural supplements instead of chemicals whenever possible, and that is definitely a wise option when it comes to sleeping aid supplements. When you use a natural product, you will not run the risk of addiction, and you will not be putting chemicals into your body that can cause harm or side effects.

There are a number of natural supplements, all of which work in pretty much the same way. Obviously, their primary goal is to help you to de-stress and get drowsy enough to sleep, but they also serve to help keep you asleep throughout the night. So, if you are the kind of person who wakes up numerous times during the night, this kind of supplement will be a true blessing.

Where Can You Buy Them?

If you go to your pharmacy or grocery store, you might not find any sleeping aid supplements that are natural, but you will see that there are a number of them online that are popular, safe, and guaranteed to work.

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How to Sleep Tight and Feel Great All Day

A lot of us sacrifice bedtime for many reasons like work, television, social networking or more. When we do not value the power of sleep we fail to reap its benefits and experience repercussions like fatigue, stress and poor health.

Here are seven ways to get sleep on time and develop the habit of getting enough sleep.

Set a Specific Bedtime

To develop a habit of sleeping on time set a specific time that works for you and aim for at least seven hours of sleep. People who spend 7 hours sleeping usually have better physical and mental health than those who sleep for 5 hours or less.

If you should miss the hour of sleep, try to be conscious that you are late for bedtime to let your body know that you must now go to bed.

Go to Bed When It's Bedtime

Just do it – go to bed when the hour you set has come, instead of waiting to feel sleepy before finally retiring. Conditioning yourself for bedtime helps you to slide into slumber more smoothly, rather than allowing yourself to stay alert and just waiting to get sleepy.

Turn Off Your Electronic Gadgets an Hour Before Bedtime

Sitting in front of the TV or computer can keep you alert and prevent sleepiness. Wind down an hour before bedtime by turning these off and allowing your alert level to drop. Unlike your electronic gadgets which can be turned off and on in an instant, your mind and body need some time to relax before completely retiring.

Avoid Stimulants Hours Before Bedtime

Coffee, chocolates and other substances that act as stimulates can keep you wide awake for hours. Even tea and decaf have some amount of caffeine which can keep you up and about, preventing sleepiness. If you must have these, take them several hours before the bedtime you have set.

Think About the Pleasures of Sleep

If you have ever experienced the pleasures of getting enough sleep where you wake up naturally after your body has recovered completely from a day's work, then you know how important it is to get that sleep. Try not to trade this precious delight for a trashy TV show or a few hours of gossip over Facebook.

Allow Some Time to Get Ready for Bed

You can not just switch off your computer and jump into bed after hurriedly brushing your teeth or washing your face. Perhaps you need to prepare some stuff ahead of time for the next day.

Knowing you do not have to rely on your alarm clock to jump out of the bed and get ready for work the next day can set your mind at rest in preparation for sleep. Allow yourself some time to get ready for bed in a relaxed manner, so that you treat bedtime as an important conclusion for the day.

Do Your Bedtime Rituals

Develop some bedtime rituals which you can do regularly to set your mind and body to think of sleep. Perhaps you can take a cup of herbal tea, put on some fragrance or massage oil.

In doing this you will realize that you are treating yourself like an important person who needs pampering! Or maybe you can dim the lights, do a few minutes of meditation or read a page of a relaxing book before finally putting off the nightlight.

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What Is Sleep Insomnia?

Sleep insomnia is the most common sleep complaint among other types of sleep disorders.

If the complaints persist for longer than a month, then is considered as chronic insomnia. Oftentimes, people who experience chronic-intermittent insomnia have difficulty sleeping for a few nights, followed by a few nights of adequate sleep before the problem returns. While it can be a disorder in its own, most doctors believed that it could be a symptom for some other disease or condition.

Those who experienced sleep insomnia blame it on stress or worry. The degree of stress-induced insomnia varies depending on the severity and duration of the stressful situation.

It can happen due to a disturbing occurrence like the death of a loved one, or loss of a job, or divorce. It can also come in anticipating events to happen like weddings, vacations or holidays. Sleep insomnia can also happen with jet lag, shifting work schedule, and other schedule changes.

If you have sleep insomnia, it is best to determine the underlying disease or condition that caused the problem. It may be caused by pain, digestive problems, or other sleep disorders. It may also signal depression and anxiety, and leaving the person to cope with it can just exacerbate the problem.

If it is related to medications or pain, it is best to consult your physician to aid you. If you have trouble sleeping, your sleep schedule may not be synchronized with your biological clock. Normally, the biological processes that initiate and maintain sleep is active throughout the night, opposing this will cause you to have sleep-onset insomnia.

The prevalence of sleep insomnia is higher among women and older people, since women suffer loss of sleep in connection with menstruation, pregnancy, and menopause. Older people have sleep insomnia because the rates of insomnia increase as a function of age, but this can be attributed to other medical conditions, too.

What are the latest insomnia cures and treatments? You can benefit from relaxation techniques and take advantage of the body's natural relaxation response. It will not just quiet your mind and relieve tension in your body, but also help you sleep faster without the side effects of sleep medications.

Some relaxation techniques you can try include deep breathing, progressive music relaxation, meditation, visualization, yoga and tai chi. While it may take regular practice to learn and harness these techniques, they have huge benefits when you do them as part of your bedtime routine.

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What You Should Know About Exploding Head Syndrome and Sleeping Disorders

Suffering from sleeping disorders is bad for your health. You need eight hours of sleep each night to give your body time to rest and heal. More common cases like insomnia and hypnagogic hallucinations can lead to more serious sleeping disorders or medical complications if left untreated. Understanding what causes these conditions helps you find an effective remedy.

What are sleep disorders?

Sleep disorders are conditions that make it difficult for you to have a restful sleep. Insomnia is only one category of this disorder. Having difficulty staying awake, not having a regular sleeping schedule, and engaging in sleep-disruptive actions also fall under these. These are the four main categories of sleeping disorders.

Insomnia

Insomnia is a category of sleeping disorder characterized by difficulty with falling sleep at night. You can group its types generally or according to duration. The general types are primary and secondary insomnia. You have primary insomnia when you have difficulty sleeping and you have no associated health problems. Difficulties thought about by illnesses like asthma, cancer, and depression fall under secondary insomnia. The types according to duration are transient, acute, and chronic insomnia. These last a week, a month, and over a month, respectively.

Medication can treat both secondary and transient insomnia, but it might not work with the other types. Behavioral therapy is the most effective treatment for primary, acute, and chronic conditions. Stress, depression, jet lag, and job shift changes cause this condition. Addressing these causes and practicing relaxation techniques will treat your insomnia.

Narcolepsy

Narcolepsy is the opposite of insomnia in that you feel excessively sleepy during daytime. More different types lead to sleep attacks. Extreme daytime sleepiness and hypnagogic hallucinations are symptoms of this disorder. It will appear during your adolescent years and it can run in your family. It can also be due to a lack of hypocretin, a neurotransmitter that controls your level of wakefulness.

Treating narcolepsy requires a combination of therapy and medication. You will need stimulants to keep you awake. Short naps through the day also help avoid sleep attacks. Anti-depressants can help with your loss of muscle control. Finally, if your lack of hyprocretin is due to an autoimmune disorder, this condition can also eliminate your narcoleptic symptoms.

Parasomnia

Parasomnias are sleeping disorders characterized by abnormal verbal and physical behaviors and experiences while sleeping. Night terrors and exploding head syndrome fall under this category. Its causes include genetics, stress, sleep apnea, and medication for other illnesses.

There is no single treatment for parasomnias, and solutions can be as simple as changing your sleeping position or as advanced as using prescription medication and sleeping devices. It depends on the type and severity of your condition. Problems like exploding head syndrome will require you to treat the underlying medical condition causing this disorder.

Circadian Rhythm Sleep Disorder

Circadian rhythm sleep disorder is a group of conditions that disrupt your internal body clock. You may have difficulty falling asleep at night and feel asleep in the morning instead. This is the only category caused by purely external factors, like shifting schedules, sleeping routine changes, and time zone changes. Treating this condition requires lifestyle changes and behavioral therapy.

Remember not to self-medicate if you have any of these conditions. Consult a specialist immediately and let them create a targeted treatment plan.

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Discover the Most Effective Remedies for Stopping Snoring

Those who suffer from snoring very well know that it is not a humorous thing at all. If left untreated, it can at times be an indication of sleep disorder called obstructive sleep apnea that comes associated with various health problems as well. If you are on the look for finding effective solutions for Stopping Snoring, this article will be of great help to you.

Snoring is an indication that you suffer from disturbed sleep. Not many of the snorers realize that it is a health condition unless it starts to deteriorate their quality of life. Obesity and excess weight gain is the most commonly known Causes of Snoring. There are various lifestyle and hereditary factors that can be associated with the problem as well.

If you are bothered by snoring and wish to seek relief, here are a few easy to follow home remedies for snoring to help you out:

i) You can make use of nasal sprays that help to cleanse the nasal passage and help in easy breathing. You can utilize a saline nasal spray or any medicated over-the-counter spray for nostrils.

ii) There are nasal strips easily available that help widen the nasal airway and easy nasal breathing.

iii) Repositioning during the sleeping hours can also help with the trouble. Identify your snoring posture and try minimizeize sleeping in that posture.

iv) Avoid sleeping on your back. It is advisable to sleep on the side. If you have developed a habit of sleeping on your back, you can use the tennis ball method to get rid of this habit. Simply tie a tennis ball on the back of your pajamas and it will prevent you from sleeping on your back.

v) Quitting smoking can also provide you relief from the trouble.

vi) Avoid taking any kind of sedatives or sleeping pills. Cut on the intake of alcohol.

vii) There are exercises that are meant to strengthen the throat muscles to help with easy breathing and getting rid of snoring.

viii) You can make use of snoring pillows that are specifically helpful in providing reply from the trouble.

Snoring can be a frustrating problem. It not only troubles the sufferers but it also others the partner of sufferer to no end. Other measures to control snoring include using Anti Snore Mouthpiece, Mouth Guard for Snoring, and nasal strips. Laser Snoring Treatment is the last resort when other measures fail to show any effect. It should be noted that if left untreated, snoring can lead to other health issues like irritability, daytime somnolence, reduced libido, drowsiness, and unable to concentrate. Avoiding a lifestyle that precipitates the problem and following the anti-snoring regime can greatly help the sufferers with the trouble.

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10 Tips on How to Overcome Insomnia Naturally

Did you know that insomnia affects around 1 in 10 people? It is surely mildly annoying and can be downright debilitating. Insomnia is not just the inability to fall sleep, it can also occur if you wake too often through the night and can not go back to sleep right away or if you wake and still feel tired.

10 tips to overcome insomnia naturally:

1. Pull the shades tight . Our bodies are regulated by rhythms. These rhythms are directly affected by light. Even a trip to the bathroom where you turn on the light can have a negative effect on the rest of your sleep that night, and a cumulative effect over time. Pull the shadows tight so you're sleeping in darkness. To wake, consider investing in a natural alarm clock, which typically brightens emulating the rising sun.

2. Turn off technology . Television, computers and video games are all stimulating and can impede sleep. Give yourself at least an hour before bedtime without these distractions and by all means, keep them out of your bedroom.

3. Cool it . If your bedroom is too hot, then you will not be able to sleep. Experts recommend keeping the temperature no higher than 70 degrees but the cooler the better.

4. Create a schedule and stick to it . Sleep schedules are important because they tell your body what to expect and you'll sleep better when you develop and stick to it. For example, doctors and health experts recommend 8 hours of sleep a night so you could go to bed at 11pm each night and wake at 7am.

5. Routines help . Just like a schedule helps your body know what to expect, a sleep routine will help get your mind prepared for a good night of sleep. Many people read before they go to bed, listen to calming music, journal or pray. Create a routine that calms your mind and prepares you for a good night's sleep.

6. Avoid sugary foods before bed . For a long time people advised against eating before bed however, the problem is not necessarily with eating, but what you eat. Starchy foods high in carbohydrates can cause a spike in blood sugar and a subsequent plummet. This blood sugar roller coaster ride is terrible for sleep. Instead, if you need a snack, take a lean protein with some whole grains.

7. Avoid Caffeine . Some people are particularly sensitive to caffeine and may not know that the cup of coffee that they're drinking in the morning may be preventing them from sleeping that night. If you're a caffeine addict, all hope is not lost.

Consider quitting caffeine for awhile and monitor your sleep. If your sleep does not improve when you're off the caffeine then you know that's not your problem, but it's still wise to not drink any caffeine after noon. Also teas and some foods also contain caffeine, not just coffee.

8. Consider Melatonin . Your body naturally produces melatonin, a hormone that affects sleep. Light and darkness play a role in your body's production of this hormone and sometimes it can get off kilter and the result is poor sleep and insomnia. You can find melatonin supplements in your natural food store.

9. Valerian . Another item you'll find in your natural food store is the herb, valerian. While it smells something awful, it's commonly used to treat insomnia by calming and relaxing. It comes in both capsule form and valerian tea, which tastes much better than it smells.

10. Avoid alcohol . Alcohol, while it's a depressant and causes relaxation, it does not let your body fall into the deer stages of sleep. This means you may fall sleep quite well once your head hits the pillow however you'll wake a few hours later and be unable to fall back to sleep.

Ultimately, diet and exercise play an important role in your sleep and in preventing insomnia. The better care you take of yourself, the better you'll be able to sleep and these 10 natural insomnia remedies are safe and effective whether your insomnia is an occasional occurrence or a chronic problem.

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Solutions to Sleep Deprivation Symptoms

Everybody needs to sleep. It can be to rest after a tough day or to rest your mind. It is a good way to get over something even for just a while. A sleep quote from Carrie Snow says, “No day is so bad it can not be fixed with a nap.” It does not matter how old you are, how rich or how busy, you need a good night's sleep.

Sometimes, there are reasons why the body refuses to sleep even if you have been lying on your bed for hours. The following are sleep deprivation symptoms. These can also cause a more chronic and serious form of sleep deprivation or insomnia:

– Fatigue and Change in Appetite – Sometimes, being too tired will not help make you fall sleep easier. In fact, it will cause your body to stay awake until you are more comfortable. Lack of sleep also causes a person to eat more or less.

– Memory Loss and Poor Concentration – Lack of sleep impairs cognitive skills. You find it hard to recall things that happened within the same day and you can not focus properly with work or even inconsequential things.

– Irritability and Unresponsiveness – If you feel that you have no motivation to interact with others or you are noticing that even the tiniest thing can set you off, your irritability might be due to sleep deprivation.

A famous sleep quote says that “Sleep is for the weak”. Sleep is what makes strong and smart people ready to take on anything the day throws at them. Being well-rested makes the mind alert and the body rejuvenated. Thomas Aquinas even said “Sorrow can be alleviated by good sleep.” If you have sleep deprivation, there are ways for you to fix the problem.

To treat sleep deprivation symptoms, try to go to bed relaxed and comfortable. Many people just jump into bed after a long day. You do not just relax your body while you sleep, you should also relax your mind.

Eat a balanced diet and get regular exercise. A good run will give you a healthy kind of exhustion. It is not enough to eat fruits and vegetables. You should also eat during the proper time. Avoid eating food close to your bedtime.

If your sleep deprivation symptoms persist, it is time to consult a specialist. Your sleeping issues might be a symptom of a more serious condition. Chronic sleep deprivation could cause hallucinations, memory loss, weight gain or even diabetes. Do not wait for your condition to worsen before seeking a health care provider.

The world's best people have spoken about the joys and wonders of sleep in quotes now immortalized. According to the Dalai Lama, “Sleep is the best meditation.” It was F. Scott Fitzgerald that once said “The worst thing in the world is to try to sleep and not to.” Do not live with sleep deprivation. Seek treatment, improve your habits and make a lifestyle change!

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Get Some Sleep Before You Go Into Debt?

We all know the results of excess credit card balances: high interest rates, penalties and a poor credit score. Sleep debt is the same. Your body tolerates a lack of quality sleep for only so long and then, just like your credit card being cut off because you did not pay the bill, your body begins to break down. The results can vary from a chronic treatable condition to diabetes, stroke, or heart failure. For many a sleep debt may result in extra pounds that just will not come off. So before you start a new weight loss program or drink lemon juice for a week for rapid weight loss, consider just going to bed. It may help you lose weight and get rid of that sleep debt.

Most of us consider sleep a natural part of our days. For many it is a cherished time when we crawl between the sheets and allow ourselves to fully relax and let go of worries, demanding schedules, and family responsibilities. However, for many of us easing our fast paced lives into the blissful dream-time and remaining in that deep state of sleep is not always easily completed. Sleep disorders affect a large portion of the population. It is often stated with a great sense of pride how little sleep someone got because they were working extra hard or celebrating extra long, but there is indeed a cost to late nights and early mornings. We all know the symptoms: baggy eyes, lethargic attitude, grumpy demeanor. But are these annoying results of sleep deprivation all that we should be concerned about? The answer is no. Weight gain and difficult weight loss are also serious health issues that may be a result from lack of quality sleep.

The link between weight loss loss and sleep disorders goes both ways. Being overweight can lead to sleep problems, while sleep deprivation can lead to exhaustion, poor eating behavior, and a shift in metabolism which puts on the extra pounds. We need approximately 7.5 hours of sleep a night. A recent study showed that men getting only 5 hours of sleep were twice as likely to gain weight as men getting more sleep. Many people believe it is a mental thing: “I can push through and I'm fine.” Or the other claim, “That's what coffee is for.” In truth, it is a hormone thing, and all the coffee in the world can not fix that. Ghrelin is a hormone that tells you when to eat. When you are sleep-deprived you produce more ghrelin, so your body is being told that it is hungry. Leptin is the hormone that informs you to stop eating. When you are not getting enough sleep you produce less leptin.

Getting an evaluation from a sleep specialist is an important step to guiding yourself back onto the path of health and wholeness. You can take a risk analysis developed by top sleep specialists, that consist of key questions, which have been scientifically validated so as to provide a better understanding if you are at risk for a sleep disorder, see URL. These include a basic BMI or Body Mass Index and a series of lifestyle questions. If it is determined that you are at risk for a sleep disorder in your personal report, the next step is usually a sleep test. A sleep specialist will analyze and evaluate this clinical data and if it is determined that you are suffering from a sleep disorder, the specialist will then develop a personalized treatment plan. Getting out of sleep debt is not so hard when you have experts helping you.

There are over 86 different sleep disorders which can seriously affect overall health and quality of life. Weight gain and weight loss are integral components of this quiet and often deadly health issue. Do not let sleep debt bankrupt your health. If you want to lose weight and have issues with sleep see a sleep specialist and find out if you are at risk. Rapid weight loss schemes do not usually work and your real problem may be in the bedroom. It may be the best weight loss program you ever tried without doing anything but falling to sleep.

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Sleep Is the Cure for Many Problems

We turn more and more to medications to solve our health problems. Although they usually can correct symptoms, they do not need to properly correct the problem that is causing the problem. Many problems can be made worse by sleep deprivation and some may look like one health issue and actually be a sign of a sleep problem.

Is it depression?

Many people who have a sleep issues have the same symptoms of depression. If you are tired all the time this could be due to sleep apnea or sleep deprivation as much as depression. If you wake in the morning with a headache or feeling like your thinking is blurry this is a common sign for sleep apnea. You probably spend the night with your oxygen levels going up and down, this keeps the brain from getting the oxygen and blood it needs through the night.

Your memory needs rest to work.

Many people whether you are a student getting ready for a test or a person who thinks that if they work just a few more hours they will get ahead are actually causing issues with their memory. When we sleep we go into certain stages of sleep. We start the beginning of the night going into slow wave sleep, this allows our body to heal and grow by releasing several hormones including human growth hormone. Later in the night we go through cycles of sleep and REM sleep. REM sleep is where we dream and is also where we take information and move it from short term memory to long term memory. If you disrupt this cycle you may miss the renovation of your body and your mind.

High Blood Pressure, Diabetes and other conditions.

Try holding your breath. You will feel your heart start to pound and feel pressure building in your chest. Now imagine doing that all night long. Some people may only do this during certain positions or during certain stages of sleep. Other people do this all night long and get worse as the night goes on. The heart is stressed and has to work harder every time you hold your breath. Each time you are unable to breathe you cause stress. This stress releases cortisol which causes you to stress. This contributions to increase in your blood pressure and blood sugar.

Keep a diary see if your sleep is affecting your health.

We really do not think about how much or how well we sleep. Keeping a sleep diary will help you to determine if your sleep habits or your sleep quality is contributing to your problems. You should keep it for at least two weeks. During this time you should document the time you go to bed, how long you think it took you to go to sleep, the time you wake up and how long until you get out of bed. You should also document any time you get out of bed during the night and for how long. I would also keep track of how much caffeine you had consumed during the day, if you took a nap and for how long and any unusual strenuous activities you may have done.

In the end it is as much up to you as it is up to your doctor to figure out what is causing your health problems. There are times when you can find that the solutions to your problem may not need a medication as much as it is small changes in your lifestyle or maybe be evaluated for a sleep disorder.

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How To Stop Nightmares In Adults

Nightmares run the range of strange to unsettling to downright terrifying, often staying with us long after we have woken up. While it may be easy to write off a nightmare as something unimportant, nightmares (as well as dreams) are often windows into the subconscious mind. When nightmares become too much to handle, however, some proactive approaches are required to stop nightmares in adults. Occasional nights are a natural function of the brain, but if you feel like nightmares are taking over then these tips will help.

Nightmares cause physiological changes in the body that easily disturb a normal sleeping pattern. Many people wake up from nightmares in the middle of the night and have difficulty going back to sleep. This is sometimes accompanied by an increased heart rate, sweating, a feeling of anxiety, headache, and nausea. Oftentimes the imagery of nightmares begins slipping away as soon as someone wakes up, leading to sleepless nights trying to piece together what caused the reaction in the first place.

Nightmares often cause one to feel tired, groggy, irritable, and generally uncomfortable through the day. Waking up from a nightmare often causes mild confusion and disorientation that distracts from important tasks throughout the day. This is one of the primary reasons that it is important to stop nightmares in adults; something damaging occurring in sleep can affect work, family, and personal well-being in a long lasting way.

Nightmares are often caused by unresolved issues, so one of the first steps to stopping nightmares is to address those issues carefully. This includes a wide range of behaviors such as addressing relationship issues, talking to someone else, creating lists of short and long term goals, seeing a therapist, and making general lifestyle changes. Some people find it helpful to keep a dream journal to identify patterns in nightsmares.

For example sometimes the content of nightmares is very clear; Someone afraid of losing their home might have a nightmare about getting the foreclosure notice. In these cases it's easier to pinpoint the fear involved in the nightmare and strategically approach it. That person might not be able to suddenly produce money to secure their home, but they can plan and take steps to feel more secure. More ambiguous nightsmares may contain a wide range of images and sensations that are not specific or are difficult to remember. In these cases seeing a therapist or working on reducing stress levels can help decrease the nightmares.

Reducing stress is one of the easiest ways for adults to stop nightmares. Meditation, yoga, exercise, massage, mindfulness techniques, and general time spent on the self are all healthy ways to remove stress. When the body and mind are less stressed the chances of nightmares decrease. Changes in diet or the use of a sleeping supplement may also aid in getting rid of nightmares in adults. As always a comfortable bedroom area focused solely on sleep helps adults leave worries and issues behind and focus on restful and satisfying sleep without nightmares.

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Sleep Apnea: What You Don’t Know Could Hurt You

Sleep apnea is one of the most common, yet least talked about, health conditions affecting Americans today. Those who know about it (or even have it), often regard it as a minor inconvenience or something non-serious by the majority of the public. Unfortunately, this is not always the case. Health officials have tried for years to get the public to understand the ramifications of the condition, and doctors everywhere are trying to impress upon their patients the true dangers behind the condition. Here is what you may not know about the condition.

The Danger

Sleep apnea poses life threatening accidents to the patient in some cases. This can not be said enough, and it gives anyone suspecting that they could be suffering from the condition a good reason to get medical treatment. While death from the condition is rare, it can lead to a host of health problems that can easily, in turn, lead to a poor quality of life or even death. This includes high blood pressure, which can lead to stroke and heart attack. Even for the average person, the condition is likely to create fatigue and sleep deprivation, which is certainly not anything that is going to contribute to a greater quality of life.

Treatment

Most sleep apnea doctors will look first to the CPAP when it comes to treating the condition in their patients. It is one of the most popular and effective options available, although it takes some time for the patient to get used to sleeping with the machine. Essentially, the device forces pressurized air into the patient's airways, which does not allow their condition to choke off their lungs. In this way, they are able to get a consistent flow of oxygen throughout the night, which eliminates the effects of the condition. Of course, sleeping with one of these devices is not the most comfortable thing in the world, which is why doctors encourage their patients to look for ways to reduce their sleep apnea in other ways while using the CPAP in the meanime.

Reducing Effects

While sleep apnea is not always curable, many patients can almost wholly eliminate the effects of the condition by making some lifestyle changes. Some of the largest risk factors include being overweight and consuming alcohol. If you smoke, you may also be at greater risk for the condition. If your doctor has recommended using a CPAP machine for your treatment, you may want to consider making some lifestyle changes as well, which could potentially lead to no longer needing the use of the device down the road.

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Stop Sleep Talking: Don’t Let It Spoil Your Life

Talking in the sleep was really fun in your childhood. Your mom used to tell you what you were saying last night and you used to laugh at it. But as you become older this becomes frustrating. You do not want others to know about this problem. You do not want your room partner in the hostel to bully you, you do not want your wife to know your secret and you do not want your kids to laugh at you. Its time you need to think seriously about it and stop sleep talking.

Childhood sleep talking can be considered as a result of the playful mind. But if you are having this problem as an adult then it can be due to lack of proper sleep, anxiety and stress which are quite common in the busy schedule of life that you need to go through today.

Talking in your sleep, medically known as 'somniloquy' is a sleeping disorder and not a disease that results from irregular sleeping habits. If your brain does not have complete control over your mind during sleep then sleep talking is possible. It is possible to control sleep talking completely when that control is ensured.

Follow the tips below and notice the difference.

Take good rest. Good rest means that there should be no disturbance within the sleep.

Sleep in a quiet place where sound will not be able to reach you.

Do not take a heavy dinner before going to sleep. It is better to have a gap of at least one hour between the dinner and the time when you go to sleep.

Try to relax as much as possible. Too much stress will not let you stop sleep talking. Meditation is a very good remedy of the problem. Meditation will calm down your mind and you will feel that your level of stress has decreases. Try to meditate before going to sleep.

Follow a healthy diet. Curb the intake of alcohol and caffeine to see better result. Avoid foods that can cause gas problems as they sometimes disturb your sleep.

Do not panic! Try to find an effective solution to the problems that you face in your daily life.

Increase your sleeping time and make a routine for your sleep. Go to sleep at the same time every day. This will make your sleep deeper and would help to stop sleep talking.

The above tips can be quite useful in reducing and eliminating your problem. But there are also some medical cures to this problem which you can use to get instant relief.

Hypnosis: Hypnosis deals with your unconscious mind. As sleep talking is something that has relation with your unconscious mind, hypnosis can deal with the problem easily. You need to consult a specialist for the same and go through the treatment procedure to ensure that you are completely out of the problem.

In most of the cases some effective changes in the lifestyle stated above is enough to stop sleep talking. Take good care of yourself and do not forget to pamper yourself, you will certainly feel the difference.

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