Insomnia - Cause of Sleeplessness

Are you having trouble sleeping? Do you wake up in the middle of the night? Is this affecting your daily life and or day time activities? Sleep problems is on the rise! People who have difficulty in sleeping or not getting enough good quality sleep maybe suffering from Insomnia. This condition can slowly start effecting the performance or wellbeing during the daytime.

What can cause Insomnia?
Insomnia is sometimes the symptom of another problem. The common cause for sleeping problems can be related to stress and anxiety, illness or struggling with other difficult issues such as relationship problems. Other common causes include noise, difficult working hours, too much caffeine or alcohol consumption.

Insomnia is also very common in older people. Good news is that most of these problems can be treated fairly easily without turning to prescribed drugs. So the common causes are:
Psychological problems that can cause insomnia - anxiety and depression are the most common causes of insomniaMedications and medical problems that can cause insomniaSleep disorders that can cause insomnia such as sleep apnea

Treatment of insomnia
The first thing is to analyze and investigate the root cause of your sleeping issue:
Is something stressing you or causing anxiety?Are you depressed? If so, why?Have you just been through a traumatic experience?Do you have any health issues or injuries?Are you doing sleeping at different times due to constant shift changes at work?Is your bed, mattress or pillow comfortable?

Try to resolve issues causing anxieties which may keep you awake worrying. Try to make your sleeping enviroment comfortable by ensuring the bed and pillow are comfortable and not too hot. Research has shown that the effect of cooling on the body, and particularly the brain, such as following a bath or hair washing can induce sleep. Try to avoid caffeine, nicotine and alcohol. Get into the habit of exercising during the day, that should help you sleep. Also herbs such as valerian and camomile can also help.

Relaxation techniques cam also help:

• A relaxing bedtime routine. Focus on quiet, soothing activities, such as reading or listening to calm music. Keep the lights low.

• Abdominal breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. You can try making each exhale a little longer than each inhale.

• Progressive muscle relaxation: Lie down or make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.

• Light Yoga exercise can also help

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Original article

Shocking Facts About Sleep Deprivation

Have you ever heard of the shocking facts about sleep deprivation? Not really? Well, pace yourselves you people. Be warned against burning the candle at both ends! We all know what it is to be deprived off sleep--me for one! For burning the mid-night oil to dawn, indeed there is a price to pay.

When you don't get enough of that beauty sleep, things can go from awfully wrong to downright nasty. Your mood swings, your temper soars, your mental vision impaired, so is your attitude--foul! Your head...ouch! it hurts. That is how vitally important your slumber is.

Now for the shocking facts:-

A weaker immune system - When you are sleep deprived, your immune system is definitely weakened, thus compromising your health and can also hinder the effectiveness of any vaccinations if you contemplate on taking.Weight gain - Somehow, obesity is tied to chronic sleep deprivation whether we are aware of it or not.Cognitive impairment and decreased performance - Continual lack of sleep over time, will impair your memory and significantly reduce your alertness and performance.Breast cancer - For women who work on night shifts, there is a link to breast cancer as melatonin, necessary for protection against some cancers--is suppressed. Shift work usually involves circadian disruption which is listed officially as a probable carcinogen.Auto accidents - Sleep- related accidents do occur when you lose sleep that caused drowsy driving. It may sound scary, but truth be known that drowsy driving is worse than drunk driving. Worldwide, thousands of people have died...falling asleep on the road while driving! Watch out! When you are feeling drowsy--don't drive.Pillow baulk - Due to disruptive behaviour, one partner typically loses sleep at night. This includes tossing and turning or loud snoring that could cause your spouse or companion to baulk at the idea of sleeping on the same bed.Sleep apnoea is a sleep disordered breathing. When oxygen to the brain is reduced due to breathing disruptions, mental impairment like dementia occurs.Migraine or severe headache is often triggered by extreme sleep deprivation and it is really painful.

Mary Lee Scully (Author)
Blogger: User Profile: maryleescully.

Many fail to realize, that when you trade your beauty sleep for work--there is a hefty price to pay. At times it could be the cost of a precious life! Disregarding this absolute personal necessity to pursue a nocturnal lifestyle, is akin to sitting on a time-bomb...knowing that the clock is ticking! As for me, I am heading for Slumberland and sweet dreams.

Original article

Sleep Apnea and Weight Gain

Did you know that there is a link between weight gain and sleep apnea? It all starts with a simple intrusion in your life in the form of snoring. Read this article and find out more about how weight gain leads to sleep apnea and vice versa.

Ignoring your snoring problem could lead to a serious sleep disorder known as sleep apnea. This disorder is characterized by the cessation of breathing during the night with such episodes occurring anywhere between 5-50 times an hour.

Weight Gain and Sleep Apnea - What's the Connection?

Wondering how weight gain could be linked to this condition? When you put on weight, it is not only around your waistline or thighs. You would invariably develop extra fat cells around your neck, throat and mouth and this tends to affect your breathing as well. This causes obstruction of the air passage and consequently, snoring. Over time it could develop into sleep apnea. Research has also revealed that people who are overweight or obese are at a greater risk of developing sleep apnea when compared to people who do not have any weight-related issues.

Hormones - The Link Between Sleep Apnea and Weight Gain

Did you know that your hormones could be responsible for increasing weight and consequently aggravate snoring and apnea issues? Your body produces an increased amount of the hormone Ghrelin when you lose sleep. This hormone stimulates hunger thereby leading you to eat more food and put on weight. Also when you sleep less, the levels of the hormone Leptin are reduced. This hormone is instrumental in communicating to your brain that you do not require any more food. In its absence you tend to eat more, hence gain more weight. Your body no longer burns calories at the rate at which it was earlier as well.

Lose Weight and Sleep Better

Although the reasons for this dangerous condition could be many, your increasing weight might be a main cause. Because the condition's symptoms are subtle, you might not even realize that you are suffering from it. However, if you notice increasing daytime sleepiness, dry mouth when you wake up, frequent urination at night, or even excessive, sudden weight gain, it is time to consider consulting a sleep specialist. Because of the increasing daytime drowsiness and fatigue, it is important to consume foods that boost the energy levels but do not add to your body weight. Be sure to take note of the calories you consume and also exercise to lose excess weight. Good meal planning is essential for planned weight loss and to help you deal with sleep apnea. Ensure you are consuming food in proper quantities and try to stay as healthy as possible when choosing the foods you eat. The the ideal weight for your height and body structure can only be determined by a health and fitness expert. Always consult a specialist before you embark on a weight loss program to lose weight and deal with your apnea problem.

Atlanta Snoring Institute specializes in snoring treatment and sleep apnea treatment, such as the The Pillar Procedure.

Stefano Grossi
Atlanta Snoring Institute
770-389-0000

Original article

In This Article I Will Be Discussing How To Get A Good Night's Sleep

You will find illnesses and conditions that will often gain people a lot of sympathy since it is clear that they need medical care and comfort to help them. But what most men and women never think about are the medical conditions that individuals suffer from but don't require medical attention. A few of these other conditions can really effect people's lifestyles and they don't believe that there is anyone who can help them. You will probably find that you have a difficult time getting to sleep or even sleeping through the night, this is one of the less severe conditions that we will be looking at.

In the first instance you should not feel that this is trivial and you can still seek the advice of a doctor since they will be best placed to check for any health issues you may not be aware of. For many people however it can be a small thing that can be adjusted which can help people get the rest they've been missing. For example, do you make certain your room is well aired and that your mattress and pillows are right for you. Your sleeping issues could be solved by simply getting a higher quality bed.

The next area to look at is your general level of fitness to see if some frequent exercise will help with your sleeping patterns. Lots of people who are overweight learn that it is extremely difficult to get comfortable after they lay down to go to sleep. But if you add a little exercise everyday not only will you be able to get rid of a few pounds but you may also realize that your capable of getting to sleep easier. By simply taking walks through out the day you will find that not only do you feel better but you may also find that getting to sleep and sleeping during the night is also a lot easier.

Your diet plan could also be accountable for keeping you up for all hours of the night and changing your diet can also be great for your sleeping patterns. For anyone who is eating lots of processed unhealthy foods this may lay heavy on the stomach as well as disturb you when attempting to sleep. A thing that helps some men and women is simply adding the appropriate amount of produce in to their diets. There are specific foods that may even be sleep inducing since they contain melatonin, a good example of this is actually bananas. Also for those of you which drink coffee all day long you may need to change that as it could be all that caffeine which is effecting your sleep. And if you drink coffee at night this can be a major issue, as an alternative try a cup of herbal tea.

Many people have a lot of stress they have to deal with and if your consumed with stress before going to be this is going to make it more difficult to get to sleep. When you are anxious a lot you might have a bit of an anxiety issue that needs to be dealt with. If you notice lots of inner talk particularly when you are in bed you may want to find ways to unwind and calm the mind. Your brain is a very powerful tool and if you believe that you won't be capable of getting to sleep you might be convincing your mind of that at that is what is keeping you awake. Aromatherapy, sound therapy as well as meditation are only a few things you could try if you feel stress and anxiety might be your issue.

These are just a few tips for you, although even one of these things could be enough to help you get that good night's sleep you have been looking for.

Want to find out more about snoring home remedies, then visit Dr. Laura Gregory's site and how to choose the best snoring cures for your needs.

Original article

The Importance of Falling Asleep

Knowing how to fall asleep fast is like a luxury these days, hardly anyone knows how to get to sleep anymore. Because of work, school, life style and many other factors that influence our sleeping cycle, we have fewer and fewer hours of sleep each day. Just remember how soundly you used to sleep before computers and online gaming became popular. Recall how much time you had for sleep, way back when television and mobile phones were not that popular. But now that leisure activities like the internet and watching TV have become interesting and highly distracting, we have begun to live a life where sleep is not a necessity but a luxury in itself.

This is why techniques on how to fall asleep fast are so valuable, they make it possible to have a good night's sleep in spite of all distractions. And sufficient sleep may safe you from being short-tempered, agitated and stressed out. It may even safe you from metabolic problems, immune system dysfunction and chronic insomnia. So everyone who is suffering from sleeplessness should know some good and effective sleep tips.

But before we show you some really good tips and tricks to fall asleep, you need to understand why we all need sleep and what sleep deprivation can lead to. Why is sleep important?

The importance of sleep

Sleep is vital for all human beings, it is through sleep that our bodies recuperate. All kinds of damaged cells are repaired, growth hormones are released and digestion is regulated. Digestion will first slow down when you go to sleep, but later at night it works overtime (which can make it hard to get back to sleep again after waking up).

Another important function of sleep is in restoring the brain and creating memories. This happens in all stages of our sleep (drowsiness, light sleep, deep sleep and REM sleep), but REM sleep and dreaming are thought to be most important in consolidating our memories. And although there is no consensus on the exact reasons for dreaming, it is also thought to be important in handling emotions and motivating us for change.

Lack of sleep on the other hand may cause serious effects on the various systems of the body. If you cut down on sleep for just a day, you may feel lightheaded and dizzy the next morning, what more when you experience sleeplessness for several days?

People who have chronic cases of insomnia may suffer from health deterioration, hallucinations and decreased cognitive abilities. Various health problems from asthma, gastric ulcers, body pain, decreased immune system levels and headaches may arise if you are suffering from chronic insomnia. In extreme cases like this, professional insomnia treatment may be the best course of action for learning how to fall asleep, as this may endanger your well being.

Knowing how to fall asleep fast is the key in reducing sleep disorders. In order to get better sleep, however, you are required to change your sleep routine and sleep habits, especially if you are suffering from lack of sleep for a longer period of time.

What if you just can't get to sleep? I know how hard it can be to lie in bed just tossing and turning before you finally get to sleep at 6 A.M., but if you want to fall asleep the second your head touches the pillow you'll just need to learn a few easy methods that work amazingly well.

These techniques are simple to pick up and most methods don't take much practice. You can read how to do here: How to fall asleep fast

Don't give up hope, it's NOT impossible. Learn more about the causes and effects of lack of sleep and how to overcome your sleeping problems by clicking the link.

Original article

Beating Insomnia - Main Causes to Not Get a Good Night Sleep

There are numerous solutions and devices for beating insomnia. I am sharing with you some important information on insomnia in this article.

Not sleeping well can result in lot of problems like lack of energy and concentration during the day. It just upsets your lifestyle. Sleeping well is one of the most important things if you want to achieve your goals.

I have been a sort of a staggered insomniac. I have periods of sleep deprivation and good sleep. When I am stressed out at work, I am just not able to go to sleep! And once the sleeplessness starts, the cycle begins all over, taking a long time for me to get back to normal.

The cause for my insomnia has been stress at work. But this is only one of the many causes that trigger insomnia in millions of people around the world. I, like most of you, have tried to ignore this disorder for a long time. Till things started getting out of hand and I realised I need to fight insomnia. In order to beat it, we need to first understand the reason behind insomnia.

Insomnia is not a disorder in itself; it is a manifestation of a host of other conditions. Some of the main causes are:

Stress or depressionConsumption of stimulants like alcohol and caffeine drinks close to bedtimeMedication for some other ailmentOther disorders like migraine, obesityNight shift work hoursFrequent long distance travel (jet lag)Bedroom conditions like improper lighting or loud noises in the vicinity

If you look at the causes, you would feel that they are not too difficult to handle. But the reality is that once insomnia sets in, even though the cause may be cured, falling asleep may not get any easier. Insomnia if not tackled early, can have long term consequences.

Lack of sleep would leave you fatigued through the day, unable to concentrate on your work. Your sense of judgment also fails. The frustration would get you cranky and make you a difficult person to live with. Is it worth sacrificing so much? Definitely not!

Insomnia should be tackled permanently. It is best to take some expert advice, rather then just forcing yourself to sleep. Forceful sleeping does not help - on the contrary it would make the mind more alert and keep you awake even longer! What we need is a solution which would calm our senses and make the passage to sleep a trouble free one.

You can find more causes for insomnia and easy and effective solutions at www.unique-review.com/insomnia. They would definitely help you in beating insomnia for good!

Original article

How Can I Help Myself Fall Asleep?

Most of us battle with insomnia at some stage of our lives and have trouble sleeping at night. It's a sleep disorder that can involve:

Difficulty falling asleep;
Difficulty staying asleep;
Waking up too early in the morning;
Not feeling refreshed when you get out of bed;

As a result, there are many daytime consequences such as tiredness, lack of energy, difficulty in concentrating, mood swings and irritability. About 30 to 40 percent of adults suffer from some level of insomnia within any given year, with 10 to 15 percent of these cases being chronic or severe. The prevalence of insomnia increases with age and is more common in women.

Difficulty falling asleep or 'initiation insomnia', is frequently caused by anxiety and bad sleep habits. This includes not giving yourself enough time to wind down after the stresses of the day; taking work home at night; eating a heavy, spicy meal before bedtime and the consumption of alcohol and caffeine. Irregular bedtimes are another contributor here, as is a sleep environment that is not conducive to getting a good night's sleep.

The inability to maintain sleep, in other words, waking up in the early hours of the morning, is also very common. It frequently goes hand in hand with depression; up to 70 percent of patients with depression suffer from insomnia - so it's important to be checked for this if you are waking up at night.

Another contributor here is alcohol, which should never be used as a nightcap. Although it may allow you to doze off straight away, it will wake you up at some stage, and you'll have difficulty falling asleep again.

Waking up too early in the morning could be the result of a less-than-ideal sleep environment - a room that's too bright, too warm or too noisy. Alternatively, you could be waking up too early because, quite simply, you've had enough sleep. If you are able to function normally during the day, you can change your bedtime to fit in with your shorter-than-expected sleep requirements.

Waking up feeling un-refreshed despite sleeping normal hours is usually caused by a sleep-disordered breathing condition, one of which is obstructive sleep apnoea (OSA). As a result, sufferers often fall asleep at their desks, in company or, far more dangerously, while driving. These patients are typically snorers - probably among the loudest you're likely to hear. Children should never snore. The snoring implies a partial obstruction of the airway and may manifest as learning difficulties.

This obstruction results in disturbed sleep throughout the night. This is a very serious condition that results in metabolic changes in sufferers, leading to weight gain and increased risk for diabetes, heart disease, as well as memory and mood disorders.

There are other causes of un-refreshing sleep, the most common being restless leg syndrome, where movements of the limbs during the night result in poor sleep quality.

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu/.

Original article

Technology And Sleep Patterns

Often, it is not just the quantity of sleep that we get as it is the quality. When the quality is lacking, we wake up feeling poorly rested as if we slept little or not at all. Interestingly enough, most people do not do the few simple things it takes in order to sleep well (and thereby improve the quality of their sleep). According to an array of data available, in order to have a good, quality night of sleep, it is important that we keep our sleep area neat, organized and free of distractions. Here are the three most common distractions that most people bring to the bedroom with them:

Television

Watching television in the hour before falling asleep or, worse, falling asleep with the television on very often leaves you feeling less rested, even if you use a sleep timer. The obvious distraction here is will have to wake up to turn the television off. However, there is more to it than that. Like a child who should fall asleep in the same place where they wake up, young and old adults should also be the ones to leave their bedroom in its "sleeping" state. In the process, they are turning off the lights, not only to their room, but to their day. Instead of television, try reading an old-fashion book. The difference in how well you feel the next morning will need less than a week.

Smartphone

More than half of the people who have smartphones will bring them to bed with them. While some will use them for their alarm clock feature, the vast majority will still text and send e-mails using their smartphone within the hour of falling asleep. As with the television, this type of activity does not provide the mind with the quantity and quality of time of it needs to let you feel refreshed in the morning; don't take my word for it; a staggering 67% of bedtime texters admit that they feel un-refreshed according to last year's National Sleep Foundation survey.

Laptop Computers

Understandably, some people will indeed "draw the line" at bringing their phone to bed. But regardless of age group, the majority of people will actually bring their computer to bed with them at least once per week. As with the active involvement of using a smartphone to text your BFF goodnight, using a laptop, even in a passive manner, leaves most people feeling drowsy the next day.

How To Improving Sleep

There are many reasons people will use these distractions so soon before falling asleep. The first is to unplug their brain from the day, yet at the same time they are plugging in to other issues. To truly unplug, it is recommended that you engage in a relaxing activity. In addition to reading, simple meditation works well. You can also amplify your results by opting for complete silence.

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Original article

Sleep Deprivation Causes, Symptoms and Side Effects

More and more people today suffer from lack of sleep. Medical experts say that the adult human body needs about 8 hours of sleep in a day to function well, but most people ignore this advice and sleep less. To survive in today's world, people sacrifice sleep hours for work in order to earn a living. And along with having a full time job, there are many other reasons why people can't fulfill the necessary 8 hour regimen. The result is lack of sleep.

Lack of sleep symptoms and causes

We now live in a 24 hour environment in which it's hard to sleep, especially if you live in the city. It's no wonder that we have lack of sleep with almost all the business establishments open 24 hours, commuters moving to and from work, noisy traffic, overtime construction work, loud neighbors, etc. There are jobs that require a person to be awake for the entire day. Police personnel, emergency room attendants, on-call doctors and customer care specialists are just some of the jobs in which people need to stay awake.

Times have become more interesting and distracting. Cable television, the internet, mobile phones, chatting and computer console gaming are all causes of sleep deprivation. There are simply more distractions than an ordinary person can resist, interesting novels, fantastic movies, night life at clubs, etc. Night after night we endure these distractions to have a good night sleep, but we all have times that we just can't resist. Unfortunately, the result is lack of sleep.

And then there's food. It's a well known fact that we're eating more and more unhealthy foods these days. Eating fast food and other foods that are high in fat may cause not only obesity, but sleeplessness as well. This is because digestion and biological rhythms get distorted.

Yet another possible contributor to lack of sleep is travelling. If you frequently travel and suffer from jet lags, your body may have a difficult time adjusting to the various time differences. Soon, lack of sleep may take its toll, possibly even causing severe insomnia.

Sleep disorders in children

It's not only adults who get sleep deprived, even children become sleepless in our modern society of automation and distraction. Parents can't possibly know anymore what their kids are doing all day, smartphones and the internet give children more freedom than ever before. In order to avoid learning problems, however, it is important that sleep disorders in children and adolescents are diagnosed and treated as soon as possible.

Lack of sleep side effects

Lack of sleep for several days may soon result in decreased levels of concentration, perception and a decreased attention span. A person with limited sleep may also feel irritated, may be short-tempered and often appears stressed as well. Chronic sleeplessness may even cause metabolic problems, lowered immune system functioning and decreased motor functioning.

What if you just can't get to sleep? I know how hard it can be to lie in bed just tossing and turning before you finally get to sleep at 6 A.M., but if you want to fall asleep the second your head touches the pillow you'll just need to learn a few easy methods that work amazingly well. These techniques are simple to pick up and most methods don't take much practice. You can read how to do it here: How to fall asleep fast

Don't give up hope, it's NOT impossible.
Learn more ways to fall asleep by clicking the link.

Original article

What to Do If You Can't Sleep

Unlike natural sleeping remedies, prescription medication may have more negative effects than positive ones. Treating insomnia with sleeping aids may easily cause dependence, which is a common side effect of most prescription medications. In turn, the dependence of sleep aids may cause chronic physiologic illnesses like liver damage and kidney problems. This is why sleep specialists promote natural sleeping remedies such as herbal remedies, food supplements and other alternative remedies for lack of sleep.

If you have trouble sleeping at night, consider any one of the natural sleeping remedies listed below to help you attain the sleep you so desire.

Melatonin is a natural hormone that regulates your body's circadian rhythm, the biological clock. The natural amount of melatonin that is released into the blood is primarily determined by the length of the dark period, so shorter nights reduce the amount of melatonin in your body. This is the reason why melatonin is a common natural supplements in managing natural sleep-wake cycles and one of the best natural sleeping remedies for both jet lag and shifting schedules.

Other supplements that you may consider to get better sleep are magnesium, omega-3 and the vitamins B12 and D3.

You can also utilize sleeping sounds to play over and over. Some effective nighttime sounds you can use include wind, ocean waves and cricket sounds. Relaxing music may also help as a natural remedy. Play selected tunes that you find comforting or relaxing so you can condition your mind and body to be ready for sleep.

Our natural instincts to sleep should kick in when we use common sense. Simple things like dimming the lights, removing the television, gaming consoles, office equipment and personal computers inside the bedroom are perfect examples of using good old common sense in getting a good night's sleep.

Having the best possible sleeping environment may also be considered a natural sleeping remedy. Comfortable mattresses that promote a restful night's sleep are a good start to say goodbye to insomnia for good. Add a pillow, which is made from high-quality foam, that cradles the head and neck. Set the right bedroom temperature, reduce noise and remove all forms of clutter.

Alternative methods for managing insomnia range from hypnosis to professional sleep therapy. Counseling sessions may address topics such as eating habits, way of life, sleep medications and bedtime routines. Arranging a bedtime routine is a natural sleeping remedy that is much more effective and healthy than using medications and other chemicals to go to sleep.

One natural sleeping remedy you can use for insomnia is herbal remedies. Not only are these herbs popular in treating sleeplessness, they also relieve stress, fatigue and depression too. Natural herbs, such as valerian, lavender or chamomile, can be found in an array of forms like tinctures, teas or capsules. You should ask your doctor about herbal remedies for insomnia before taking them, as it might have an adverse effect on other medications you may be taking. Be sure to do an adequate amount of research on herbal remedies before using them as a natural sleeping remedy.

When natural sleeping remedies won't help

We all want to know how to fall asleep fast, and we all want to fall asleep naturally. But, there are situations that we need professional equipment or other sleep help devices.

If you suffer from sleep apnea, you may need to use a sleeping device to help you get a good night sleep. The so-called continuous positive airway pressure machines are designed to prevent airway collapse so that people get a safe, good night's sleep. Snoring also needs special attention and can't be solved by using natural sleeping remedies alone.

What if you just can't get to sleep? I know how hard it can be to lie in bed just tossing and turning before you finally get to sleep at 6 A.M., but if you want to fall asleep the second your head touches the pillow you'll just need to learn a few easy methods that work amazingly well. These techniques are simple to pick up and most methods don't take much practice. You can read how to do it here: How to fall asleep fast

Don't give up hope, it's NOT impossible. Learn more about natural sleeping remedies to overcome your sleeping problems by clicking the link. Before you know it, you won't have to say the words I can't sleep anymore.

Original article