If you are suffering from insomnia it is imperative to learn some of the primary facts about insomnia. To begin with, it is crucial to know that insomnia is not thought of as a disease, but a condition that could be a physical symptom or an emotional or possibly even mental problem that brings on the insomnia that you experience. Some of the problems that can result in insomnia are extreme stress, depression, alterations in your environment, your eating habits or other medical concerns like restless legs syndrome. So, basic facts about insomnia that you should look into include: what it means, the different kinds of insomnia that you can experience and what treatments are available. So What Really Is Insomnia? The definition of insomnia is that it is a condition wherein a person has problems regarding his/her patterns of sleep. Falling asleep, being unable to remain asleep are examples of disrupted sleep patterns. Some insomniacs have trouble falling asleep and remaining asleep. Whatever problems the insomniac is having, the real facts about insomnia tend to be that disrupted sleep is very upsetting to someone suffering from insomnia. Sleep deprivation is the end result of insomnia and the insomniac feels extremely fatigued because of it. Types Of Insomnia You Should Know About Further facts regarding insomnia is that it has been discovered that two different types of insomnia exist. One type is primary and the other is secondary. The usual type is secondary insomnia. The disturbed sleep in secondary insomnia is caused by another condition, disease, etc. Some of the problems that can lead to secondary insomnia are pain, schedule changes, changes to a person's environment and depression. Also, secondary insomnia can be caused by the use of diuretics. Diuretic medications, of course, can be a problem, but coffee and alcohol are also diuretics to be avoided by insomniacs. When nothing else is the cause of insomnia, it is primary insomnia. In this case, it is a problem in and of itself and not caused by any other conditions. Long-term, stressful events can be the root of primary insomnia. Treatment And More Facts About Insomnia When secondary insomnia claims to be the type of insomnia involved, the treatment usually involves the removal of the cause of the insomnia. If the insomnia sufferer is accustomed to drinking a lot of coffee, greatly reducing the amount consumed each day could be all that is necessary to reverse the sleeplessness. But if primary insomnia causes the problem, there could be a serious illness or emotional problem at the root of it. So it might be necessary to combine strict diet with physical and emotional regimens to bring effective relief. If such a regimen is not effective on its own, prescription drugs may be needed. This type of treatment involves the use of drugs that induce sleep, such as the benzodiazepine group. Valium, Xanax and Serax are members of this group of drugs. Christopher Jay has much more information available at Tips for Insomna.com Discover more facts about Insomnia and find some answers today. Article Source:http://EzineArticles.com/?expert=Christopher_J |
Friday, November 16, 2007
Insomnia - Simple Facts About Insomnia
Tuesday, November 13, 2007
Insomnia - Dealing with Insomnia: 10 Essentials You Must Take Care Of
If you don't get the basics right, you can easily end up sabotaging your efforts to beat insomnia. Here are 10 things you must set up correctly in order to promote healthy, restful sleep. These 10 factors are not listed in any particular order, because different people seem to slip up on different sets of factors. When you take care of all 10, you greatly increase your chances of dealing successfully with insomnia problems. #1. Establish a regular sleep schedule. This may seem very basic, but many who suffer from insomnia don't do this. Go to bed at the same time each night and wake up at the same time each morning. Stick to your wake-up time even if you couldn't fall asleep on time. If you lose sleep during the night, you can't make up for it by sleeping later in the morning. #2. Avoid daytime naps to compensate for sleep lost at night. Sleeping during daytime tends to confuse your body's natural rhythms. #3. Control irritating noises in the bedroom. For instance, if you have a clock that ticks loudly enough to disturb you, get a digital clock. You might want to experiment with ear plugs to block out outside noise. If that's inconvenient, use something that can generate 'white noise', like a fan. That will screen out much of the outdoor noise. #4. Experiment till you find a sleep posture that's comfortable for you. Then assume this posture as soon as you get into bed. That way, your mind will tend to associate this posture with sleep. #5. Create a relaxed, cozy and harmonious environment in your bedroom. Avoid TV, computers, etc in your bedroom. Its best if the bedroom is used only for sleep, so that the right associations are created in your mind. #6. Be sure to wear clothing that's comfortable and loose. Tight clothes tend to disrupt sleep. #7. Your mattress should be free of lumps or sags and should provide adequate spinal support while being comfortable. And make sure it's large enough to easily accommodate you; if not, get a larger one. #8. Use crisp, clean bedding. The number of blankets you use should feel comfortable for you -- don't use too many or too few. #9. Keep your bedroom as dark as possible while going to sleep, because light at night can disrupt your body clock. If outside light filters in, use heavy curtains or blinds. You may also want to try using eye masks; there are many well-designed ones available in the market. #10. Maintain the right room temperature. Many experts believe this is between 65 and 70 degrees Fahrenheit. You may need to experiment to find out what's best for you. In any case, a room that's too hot or too cold doesn't do much good for your sleep. Take care of these 10 factors and you'll go a long way towards improving the quality and duration of your sleep. Peter Walters is a successful author who has written extensively on overcoming insomnia with natural remedies, effective sleep aids, other ways to overcome sleep problems and many other related topics. Article Source:http://EzineArticles.com/?expert=Peter_Walters |
Insomnia - Treatment for Insomnia
In most cases, insomnia itself is not an ailment, rather it is the symptom of another medical problem and should be treated as such. While there are many overthe-counter products that can put you to sleep at night, but it's a quick fix or temporary solution. This quick fix when used for a long period of time can cause side effects that may lead to other health problems. Some of the common side effects are dizziness, forgetfulness, constipation, dry mouth and dry throat. These products contain antihistamines, typically used for treating allergies and can cause drowsiness. Most of the over-the-counter products for treating insomnia are not intended for long-term use and they can interfere with your daily activities. More serious side effects include the development of drug tolerance, requiring a larger dose to have the same effect. Some sleeping pills may have a negative reaction with other drugs and may cause withdrawal symptoms when their use is ended. Some Tips To Help You Sleep Easy At Night And Keep Insomnia At Bay: 1. Develop your sleep rhythm - always wake up at the same hour. For instance, if your wake up time is 7am in the morning, then discipline yourself to wake up at 7am every morning no matter what time you get to sleep at night. If you sleep at 12 midnight, wake up at 7am. If you sleep at 3am, wake up at 7am. After a while, your body will develop a consistent sleep rhythm or pattern. If you have the discipline to keep the rhythm and never allow it to get disrupted, you will be able to sleep easy at night. 2. Take 200-300 mg of magnesium citrate daily with dinner - magnesium is a mineral (natural substance) that helps the body to make serotonin which in turn produces melatonin, which is a hormone that promotes sleepiness to the brain. 3. Exercise regularly - the best time to exercise is early morning or early evening (before dinner time). If you must exercise in the evening, remember to do it four hours before your bed time. Take a brisk walk, jog or swim for 30 minutes. If depression is making you to lose sleep at night, download this FREE stress buster report. It will give you some great tips to help you sleep well at night and keep depression at bay. Leon is an Infopreneur dedicated to sharing his online discoveries across the net. You can visit his blogs at Health Buzz Zone and Leon's Self-Development Blog. Article Source:http://EzineArticles.com/?expert=Leon_Lioe |
Insomnia - How To Live With the Effects of Insomnia
Do you currently live with the effects of insomnia? Are you an insomniac currently? Or perhaps you do live with an insomniac? In any case, you will know how difficult life can be when somebody is not able to get enough quality sleep. Here are a few tips that you can perhaps use if you are living with someone who is suffering the effects of insomnia. Common Sense and Healthy Living Lifestyle It just makes sense that poor health habits will only make the effects of insomnia worsen. Therefore eating nutritious food and getting regular exercises will certainly help insomniacs as well as the ones who love them. Eating a lot of sugar will also disturb your sleep cycle, because it will be bringing your insulin levels up and down. A sugar crash also makes you grouchier. You will feel a great deal and sleep better if you simply avoid eating a lot of sugar. Certain protein foods contain tryptophan, which helps you to sleep; milk and turkey are good examples of this. Protein also helps to keep your blood sugar level more even, so that you can avoid those sugar highs and crashes, and by adding protein to your diet, it may help both your sleep and your mood. Exercise helps develop good sleeping patterns by reducing stress and simply by tiring you out. Therefore, if you are suffering the effects of insomnia, regular exercise may help you. If you are living with an insomniac, regular exercise may help you tolerate him or her a little better, because exercises helps your mood. And not to mention that it also gives you an opportunity to get away from him for a little while. Grace and Space For Yourself Give yourself ' or your insomniac friend ' grace and space while he or she suffers from the effects of insomnia. We all miss some sleep every now and then. If you are not the insomniac, you can certainly be more empathize with them. Remember not to be more easy of yourself. Cut back on your schedule until you are sleeping better, however schedule overload is stressful and can certainly make insomnia worse. As much as possible, give yourself extra time to complete those projects and deadlines. One of the effects of insomnia we are all familiar with is giddiness due to these deadlines. Giving yourself some extra time will decrease your stress, and may even help your insomnia problem. If you are the insomniac, try to give other people a little space and grace yourself. You know you do not feel good right now. You are suffering the effects of insomnia, but your friends and family do not necessarily have to suffer with you. This is a good time to reduce your social contacts. Avoiding others is one good way to help them not deal with the effects of your insomnia. When one member of a family is suffering the effects of insomnia, everybody will feel it. By taking care of yourself and by giving everybody a little of grace and space, you can all help each other until the grouchy bear can sleep well again. Tango Pang is the author of many insomnia publications at http://www.insomiasite.com. Head over to Insomnia Remedy if you are still wide awake at night. Article Source:http://EzineArticles.com/?expert=Tango_Pang |
Insomnia - Insomnia Treatment with Ayurvedic and Home Remedies
Insomnia has become one of the commonest lifestyle-related problems in the world today. Sleep is extremely necessary to bring the body back to a normal state of functioning. Without sleep, the body will be unable to work efficiently and thus progress will be hampered. An aggravation of the vata or the pitta doshas causes insomnia. Insomnia is not related to the kapha dosha. Such an aggravation can be caused due to several factors such as: - A very busy and hectic lifestyle which is rife with mental problems It must be noted that both overwork and less work can cause insomnia. Hence, in order to get good sleep, it is necessary that the person word adequately according to their physical capacity and lead a healthy lifestyle. (1) Useful Herbs in the Treatment of Insomnia 1. Aniseed (Pimpinella anisum) 2. Celery (Apium graveolens) 3. Indian Sorrel (Oxalis corniculata) 4. Nutmeg (Myristica fragrans) 5. Rauwolfia (Rauwolfia serpentina) 6. Valerian (Valeriana officinalis) (2) Dietary Treatments for Insomnia A healthy diet can help in getting a good restful sleep at night. The following guidelines must be obeyed:- 1. For people who constantly suffer from insomnia problems, heavy foods must be avoided. If the person needs to have a heavy meal, then it must be taken at least three to four hours before retiring to bed. A walk after dinner helps to digest the food and bring good sleep at night. 2. A glass of buffalo milk before bedtime is good for sleep. Butter and ghee are also considered to be sleep-inducers. 3. As far as possible, spicy and oily foods must be avoided after dusk, especially if the person is prone to lose sleep at night. (3) Ayurvedic Treatments for Insomnia In most general cases, medication is not necessary to treat insomnia. The Ayurvedic doctor would first ascertain the cause of the sleeplessness and then eliminate it. This is enough to bring sleep. But if sleeplessness persists, then medicines made from brahmi, vacha and amalaki are prescribed. They are provided in powder form, either collectively or separately. Massaging the head with sesame oil is also beneficial in treating sleeplessness. Several yogic asanas are also prescribed, such as paschimottasana, shirasana, sarvangasana, uttanasana, etc. (4) Home Remedies for Insomnia 1. Take a glassful of celery juice and mix a teaspoonful of honey in it. Have this every night before going to bed. It will assure a restful sleep throughout the night. 2. Grind some fried cumin seed to a fine powder. Mix them with the pulp of a ripe banana. Eating this at night induces sleep. 3. Mix the juice of the leaves of the Indian sorrel with its oil in equal contents. This is to be stored in a bottle. Massage this oil into the scalp every night before going to bed. It will cool the brain down and help get good sleep. 4. For people suffering from chronic insomnia, there is a therapy known as dhara, which can be done at home. Boil about two liters of buffalo milk with 60 grams of amalaki (Emblica officinalis, Indian gooseberry) powder. The milk with curdle. Churn this curd by adding water and extract butter from it. Make the patient lie flat on the ground on a mat. Suspend the buttermilk from an earthen pot with a hole in its base, such that the buttermilk drips directly between the two eyebrows of the person on the ground. Continue this therapy for about twenty minutes. Within a few days the insomnia will be totally cured. The best way to treat insomnia is to seek a change in the lifestyle. Make your life simpler and avoid tensions and worries. This will not only provide good sleep, but it will also keep the body free from several other diseases and infections. Read More on insomnia cure by Ayurveda at http://www.ayushveda.com |
Insomnia - What Causes Insomnia - And How To Recognize It?
Most of us have suffered from insomnia at one time or another - in fact, around 25% of Americans have occasional difficulty in falling or staying asleep; while around 10% of Americans suffer from so-called chronic insomnia. Chronic insomnia is defined as not sleeping well for at least a month. The symptoms of insomnia are fairly well known to most of us. Insomnia is defined as not only a difficulty in falling asleep, but the inability to stay asleep or finding yourself waking up frequently or too early. And if you are routinely tired or irritable during the day, you are probably not getting enough sleep. Insomnia is one of the most common sleep disorders and can be caused by a number of things. Alcohol, caffeine, the wrong types of food - or simply a disruption of routine or too much stress can all be contributing factors. Smoking is a stimulant and can also cause insomnia. Whereas exercise is commendable, exercising too close to bedtime can tend to keep you awake. Certain medical conditions can cause insomnia and as most women who have experienced it will verify - menopause can also cause sleepless nights. Having distractions such as reminders of work or a television in your bedroom can also keep you awake. Sleeping in after a late night may cause you to have trouble sleeping the following night - some experts advise getting up at the same time each day, even on weekends and holidays. Be selective in what you eat and drink before you go to bed - fatty and spicy foods can cause heartburn, which can prevent falling asleep. Food and drink that contain tyramine cause the release of a brain stimulant, norepinephrine, which can help to keep you awake. Tyramine can be found in many common products such as cheese, nuts and red wine. Other factors can also cause insomnia - shift work and jet lag can affect your ability to get a good night's sleep. Supposedly it takes a day to fully recover for each hour's difference in time - therefore if you travel across a 5 hour time zone, it will take 5 days to fully recover. Most experts advise that the only real solution to jet lag is to immediately adjust your schedule to the new time zone. There are several solutions to insomnia varying from changing your routine or diet, to medication, sleeping pills and natural remedies. Experts recommend 7 or 8 hours of sleep every night - if you are one of the many people who don't come close to that, you may want to try to do something about it. 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 or Sleep? The Choice is Yours!
Insomnia Cures If you are affected by insomnia, then the first thing to do is to consult your doctor and find out whether your insomnia should be treated by medication, behavioral therapies or through self-help, natural methods, or by a combination of these. If your insomnia is not due to a medical condition, then you must first try to cure it by natural methods. But if these methods fail, then you must seek medical help. Here are the different types of cures available for insomnia: NATURAL METHODS FACILITATING SLEEP
MEDICAL CURES FOR INSOMNIA Sedative-hypnotics like eszopiclone, zalephon, zolpidem are some of the most common drugs prescribed for the treatment of insomnia. However, once an insomniac begins taking these medicines, he develops a dependency on them and cannot do without his daily pill even when his stress levels come down. A new drug by the name Ramelteon has been claimed not to make the user totally drug-dependent. There is an antidepressant, Trazodone, that is also known to help insomniacs. However, continued usage of these drugs can reduce their effectiveness in the long run. Health professionals, therefore, prescribe these medications only for a brief period - a few days - and recommend that the patients must make some behavioral and lifestyle changes in order to treat their insomnia without depending too much on drugs. Apart from these drugs, melatonin hormone supplements are also prescribed to regulate the sleep patterns. Some herbal preparations such as chamomile tea and Valerian are also recommended, but data are not available on their effectiveness. BEHAVIORAL CURES Psychologists counsel insomniacs and suggest some behavioral changes and mind relaxation techniques in order to get a grip on factors that are causing their insomnia. Behavioral cures also coach an insomniac on a variety of natural sleep-inducing methods and show him how to create the ideal environment conducive to sleep. There are studies that back up such behavioral therapies, and many studies have pronounced that such therapies are way better than prescription drugs. These were some of the main cures available for insomnia. It is recommended that insomnia be cured by natural techniques, rather than relying on prescription drugs. Stress is the most common cause of insomnia, and if you can learn to conquer it with your mind, you will be able to shut out insomnia from your nights. insomnia from your nights. For more information about Insomnia and treatment alternatives, please visit us at http://completeinsomniaguide.com/ Article Source:http://EzineArticles.com/?expert=Michele_Robbins |
Insomnia - Seven Simple Tips That Can Help You Fight Insomnia And Sleep Better
If you have a problem sleeping, you are not alone. The National Institutes of Health say that 10 to 15% of us struggle with chronic insomnia. And a poll done by the National Sleep Foundation in 2003 found that 14% of older adults experience at least one symptom of insomnia a few times per week. There are two ways to cope with insomnia -- one is a series of sayings you can do it yourself. The other requires me help of a trained therapist and is called cognitive -- behavioral therapy for insomnia or see CBT-I. Things you can do yourself Here are eight things you can try before you seek the services of the therapist. 1. Don't live in your bedroom. Use it only for sleeping and sex, not reading or watching TV. This helps condition your mind to the fact that when you go too bed it's to sleep. 2. Be sure to stay in the dark. You can be kept awake by just the light from an LED clock. Either convert your eyes with a mask or pull your shades tight. If you do wake up at night and need a light, make sure it's a dim one. 3. Eat a bit. You don't want to need a heavy meal before going to bed, but hunger can keep you awake. So, try munching on HQ crackers, peanuts, or a couple of cookies before bedtime. 4. Make your bedding soft. Use an especially fluffy pillow for a cushy comforter as this can go a long way towards helping you sleep soundly. 5. Try for 20 minutes and then go into another room. If you are still tossing and turning after 20 minutes, get up and go into another room and do something quiet and boring such as reading a bad book or an instruction manual. 6. Don't nap. Sleeping during the day can easily rob you of sleep at night. 7. Sleep to a schedule. You should sleep and rise at the same time every day - even on weekends. It doesn't matter whether you're an early bird or a night owl. Just make and keep to a schedule. Try these tips and, chances are, you'll sleep better and feel better. If you're interested in learning more about how you can sleep better naturally, be sure to visit my website. http://www.naturalrestfulsleep.com Or, if you'd like to know how you can fight illnesses without using powerful prescription drugs, get our free report, "Natural Cures the Pharmaceutical Companies Don't Want You to Know About" by clicking on http://www.overall-info.com Douglas Hanna is a successful Webmaster and the author of more than 150 ezine articles on a variety of subjects. Article Source:http://EzineArticles.com/?expert=Douglas_Hanna |
Insomnia - Acupuncture Insomnia Cures Are Available
When sleep is elusive and the effects are being felt, people go down all kinds of roads to find a solution. One of the most interesting and perhaps beneficial ways to tackle insomnia is to consider ancient, alternative medicine. One such cure is acupuncture insomnia treatment. This method might seem a little "out there" to some, but the truth is many cultures have practiced acupuncture insomnia cures for hundreds and even thousands of years. This ancient Chinese practice has proven useful in helping people tackle everything from pain and addiction to stress and anxiety. To see how acupuncture insomnia cures can help, it is important to understand the root causes of most cases of insomnia. When these are examined, the method in which acupuncture insomnia cures works becomes quite clear. The main causes for this condition include: ' Stress, anxiety. When the mind refuses to shut off at night, sleep can be impossible to attain. By helping people address their stress and anxiety, acupuncture insomnia cures free them to enjoy not only sleep, but also life. An acupuncture insomnia treatment can often be followed with advice for tackling stress and anxiety for a truly beneficial holistic approach. If an approach to better handling stress and anxiety isn't adopted, it is likely acupuncture insomnia treatments might need to be repeated down the road. ' Addiction. Caffeine addiction or abuse is another major reason people face the throes of insomnia. The techniques involved for acupuncture insomnia cures can also be used to help people battle addiction problems. Although caffeine might seem like a minor addiction in the grand scheme of things, it can wreak havoc with sleep. ' Pain. This is a huge reason why so many people suffer from insomnia. When this is the cause, acupuncture insomnia cures can really help. One of the best applications for acupuncture is in pain reduction. When the pain is reduced or controlled, the acupuncture insomnia cure has done its job. Long-term treatments might be necessary for chronic conditions, but they can help keep sleep issues at bay. When pain is the cause of sleep disorders, acupuncture insomnia treatments tend to work very well for some people. Living with insomnia is classified by many as hardly living at all. When other treatments sound too harsh or they just don't do the trick, acupuncture insomnia procedures often provide what is needed to find relief. By helping the body help itself, acupuncture insomnia treatment can be very beneficial when it is followed up with methods to tackle the root problems themselves. It is even possible that acupuncture insomnia treatment will take care of the cause in the process. Typical acupuncture insomnia treatments might take several visits, especially if pain management or stress reduction is needed, as well. Following through can make a big difference for many. It has worked for people for hundreds, even thousands of years. 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 |
Insomnia - Five Helpful Tips For Dealing With Insomnia
Anyone who has ever struggled with sleeplessness knows that it's a difficult thing. Being tired impacts every aspect of your life. Not only does it lead to forgetfulness and frustration, but it can also have a huge effect on how well you do at your job or in school. If you have trouble falling asleep, there are some tips for dealing with insomnia that may help cure the problem. Most of us live very active lives. This tends to lead to a lot of stimulation. Traffic, other people, the television and the radio all combine to create an environment that is filled with commotion. One of the best tips for dealing with insomnia is to have a period of quiet time before bed. You may want to just sit in a warm tub or perhaps read a book. The key here is to try and avoid anything that would distract you from relaxing. The foods you consume and the time of day that you eat can also have a direction relation to how quickly you fall asleep. Eating a large meal late in the day can lead to sleep problems. Give your body time to digest the foods you eat by having an earlier dinner and if you are craving something before bed, make it a glass of warm milk. Although many people believe that warm milk doesn't affect sleep, it actually can help. Just as foods can alter your sleeping patterns, caffeine can do the same thing. For most of us, our morning cup of coffee is crucial. It gives us that added boost we need to start our day on the right foot. However, if you consume too much coffee during the day or you are drinking coffee into the evening, you may find it hard to sleep. The same is true of anything with caffeine including some sodas and chocolate. Exercising is one of the most important tips for dealing with insomnia. Adopting a regular exercise program will help your body fall into a routine. Experiment with different forms of exercise at different times of the day. You'll find that exercising in the morning may be more helpful than in the evening. Listen to your body and adjust to what it needs. Your bed may be the culprit. Many people use the same bed for many years. This can lead to aches and pains. If your mattress is becoming worn out, it's time to replace it. You may just find that by ridding yourself of your old bed, you've also done away with your insomnia. The same is true of sleeping on a couch or fold out bed. These may not offer all the support you need, so rethink your sleeping arrangements. There are many tips for dealing with insomnia and most are related to adjusting your current lifestyle. By taking a few minutes to rethink your diet, and adopt a new exercise routine you can make a world of difference in how well and how long you sleep each night. Eight or nine hours a sleep each night will help you to be at your best. If you're having trouble dozing off or staying asleep, learn how you can overcome your insomnia permanently here. Article Source:http://EzineArticles.com/?expert=Gillian_Reynolds |
Insomnia - Tips For Handling Pregnancy Insomnia
Pregnancy insomnia is one of the most difficult types of this sleeping plague to tackle. The fact is the actual cause will soon be born into a bouncing bundle of joy, but that doesn't make dealing with the sleepless nights of pregnancy insomnia any easier to take. There are some things that can help. Ideas for tackling pregnancy insomnia hinge greatly on the most likely cause. This type of insomnia can be caused by the position of the baby itself or by other factors such as stress, anxiety and even eating habits. The cures for pregnancy insomnia relate to the causes. The best ways to handle pregnancy insomnia include: ' Adjusting sleep position: If the baby is the reason for pregnancy insomnia, this can help greatly. Try using pillows, sleeping upright if necessary and even taking walks to adjust the position of the little one. ' Go to the bathroom before bed: Especially in the later stages of pregnancy, having to go to the bathroom a lot can be the blame for pregnancy insomnia. Emptying the bladder before bedtime and cutting fluid intake can help prevent this cause of pregnancy insomnia from cropping up (too much) during the course of a night. ' Aromatherapy: Lavender can help people go to sleep. Make sure this idea is okay with a doctor before trying it, however. If it is, lavender aromatherapy candles or oils diffused in a room might assist. ' Deep breathing: If pregnancy insomnia is caused by stress, this can help greatly. Learning how to let go and relax will help. The baby will come, you will be able to feed it and everything will work out in the end. Knowing this and actually convincing yourself of it can help a whole lot. ' Relaxation techniques: These can help greatly with pregnancy insomnia, as well. Coupled with deep breathing, gentle stretching and other similar movements can assist in relieving tension. ' Talking it out: If pregnancy insomnia is caused by stress, talking out the issues can sometimes help. Make plans for the baby and let your spouse or significant other know what is on your mind. ' Change eating habits: Many cases of pregnancy insomnia are caused by improper eating habits. When food intake is causing heartburn or acid reflux, eating less at night can help a whole lot. Also, if you haven't already, cut out caffeine and other similar products. These can add to pregnancy insomnia a whole lot and they are not good for the baby. Dealing with pregnancy insomnia isn't easy, but it can be done. Do not take medications, however, or try forms of therapy that might harm the child. If concerns are high, make sure to bring them up with a doctor. Do remember that pregnancy insomnia goes away. Of course it is replaced by 2 a.m. feedings, but that is another story. 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 |
Insomnia - Insomnia Facts That May Help You To Sleep Better At Night
What is Insomnia? Insomnia is the inability to get a good quality night's sleep. It refers to a wide array of potential sleeping problems. This includes having difficulties falling asleep, waking up too early, waking up off and on all through the night, and restless sleep. What are the Different types of Insomnia? There are three different kinds of insomnia. There is transient insomnia, intermittent insomnia, and chronic insomnia. Transient insomnia is short term, it ranges from one night to a few weeks. Intermittent insomnia happens infrequently. Chronic insomnia occurs on an almost nightly basis and tends to last for much longer than a month. Who gets Insomnia? Almost everyone experiences insomnia at some time or other in their lives, though it is usually just transient insomnia. Certain individuals are more likely to experience insomnia than others. People who are more prone to suffering from insomnia include: the elderly, females, travelers, students, as well as people who have a history of depression. What Causes Insomnia? Insomnia has quite a few possible causes. Jet lag as well as a change in work schedule can bring about transient insomnia. Stress, anxiety, and depression can all be contributing factors that could possibly lead to insomnia as well. Consuming caffeine and other stimulants can cause insomnia. This is especially true if these substances are consumed during the evening hours. Diseases and ailments such as asthma or arthritis can also lead to insomnia. For certain prescription as well as over the counter medication, insomnia is one of the side effects. What is the Treatment for Insomnia? Even though there are a wide array of sleep aids on the market, many people afflicted by insomnia can find relief in other ways. Simple changes in dietary habits and lifestyle are often enough to overcome insomnia. If an illness is the underlying cause of insomnia, treatment should be sought for that before the insomnia can be cured. Carrie Buckles is a professional writer who specializes in the subject of healthy and natural ways of increasing your energy and productivity. CLICK HERE to discover the secrets to energizing your life! Article Source:http://EzineArticles.com/?expert=Carrie_Buckles |
Insomnia - 20 Steps to Beating Insomnia
1. Avoid Naps - If you can't sleep at night, you're grateful for any chance to get some shut eye. But if your really having trouble falling asleep at night then you should fight the urge to take a nap. You'll be more tired at night when it's time to go to sleep. 2. Take A Warm Bath - This is a great way to relax your body in preparation to falling asleep. Don't over do it though; you simply want to relax not exhaust your body. Try using a cup of bath salts and baking soda. These will relax you and also help remove any toxins that might be in your body. 3. Drink Herbal Tea - If you'd like to avoid dairy products I'd suggest try a cup of herbal tea. It contains natural ingredients which will help you fall asleep faster. Most health store will also special blends of tea designed to soothe you and help you fall asleep. 4. Don't Watch T.V. - Wait at least 30 minutes before going to bed after watching T.V. No matter how little T.V. you might have watched your mind is still being stimulated; which can cause you to not be able to fall asleep. An over stimulated mind along with stress is what keeps you awake. 5. Visualization - Lie in bed with your eyes closed and imagine you're in your favorite place in the world. It may be the sunny beaches of Miami to the tropical islands in the Keys. You can see your surroundings, hear the sounds and smell the familiar fragrances. Relax, enjoy it and let yourself drift off to sleep. 6. Sleep On Your Back - This is the best position for relaxing because it allows your internal organs to rest properly. 7. Exercise - Every little bit helps whether its 15 minutes or 30 minutes. Exercising a little each day will give your body the activity it needs to help you relax more and sleep better at night. 8. Regular Bedtime Hours - Your body benefits from regular routines. So pick a reasonable time to go to bed every night and stick to it. Once your body feels it can rely on this routine, it will repay you for it. 9. Get A Massage - Have your spouse, girl friend, boy friend, etc. give you a massage right before you go to sleep. A full body massage is the best of course but even a backrub, a face and scalp massage can be a big help. 10. Listen To Music - Play some soft soothing music that will put you to sleep. Also try getting the c.d.'s that simply have sounds of waves crashing or the steady pattern of a heart beating. Make sure your c.d. player automatically cuts off because it would defeat the purpose if you had to get up to turn it off. 11. Eat A Bedtime Snack - Studies show that foods with a large amount of amino acid L-tryptophan help's you sleep better. These include warm or hot milk, eggs, cottage cheese, chicken, turkey and cashews. 12. Toe Wiggling - Lie on your back and wiggle your toes up and down 12 times, wiggling the toes of both feet at the same time. This will relax your entire body inside and out. 13. Sleep With Head Facing North - This aligns your body with the magnetic field of the planet, bringing your own energies into harmony with those of the Earth. Sounds weird doesn't it but just give it a shot. 14. Sleep on Firm Bed - A firm bed will give your body the support it needs to really relax. 15. Can't Sleep Then Get Up - Don't just sit there trying to fall asleep longer than 45 minutes. If it goes to long the get up; try doing something non-stimulating. Then when you feel tired again go back to bed. 16. Avoid Bright Bedroom Clocks - The idea is to keep your bedroom as dark as possible. A bright illuminated clock is annoying to have in the bedroom, especially if your having trouble sleeping. 17. No Caffeine, Alcohol or Tobacco - This is self explanatory -Obviously these 3 are a stimulant and will keep you from falling asleep. Research shows that caffeine, alcohol and tobacco are known to prevent a good nights sleep. 18. Sleep In A Well Ventilated Room - Fresh air and a room temperature between 60-65 degrees will give you the best atmosphere for a good nights sleep. Any warmer and you'll just toss and turn all night from the discomfort. 19. Get Up Earlier - As much as anyone hates to get up earlier you really have to. You'll be much more tired at night and more prone to get to sleep quicker. Once you're sleeping good again you can go back to your normal wake up time. 20. Drink Warm Milk - A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Thank you for taking the time to read this article. I hope some of these steps works for you. I have one final step. If you've already tried the above steps or don't think they'll work for you, many people have tried "Healthy Sleep Remedies" and have had great success. check it out at: http://beatinginsomnia.blogspot.com Article Source:http://EzineArticles.com/?expert=Jeremy_Jones |