Insomnia: How to Get a Good Night's Sleep

Have you ever gotten home after a long day at work and found it difficult to unwind and go to sleep? A lot of people do. Ironically, even after juggling the stress of working a full-time job, shuffling the kids off to school and overseeing their endless needs, many find it difficult, if not nearly impossible, to get to sleep. Why?

This article will examine current information and treatment related to this troublesome disorder.

Insomnia, what is it?

Insomnia is a problem that affects more than 50% of adults with women being 1.3 times more likely to suffer from it. Also, people over 65 years are 1.5 times more likely than younger people to suffer from this affliction.

Short term sleep problems, called acute insomnia, include sleep disturbances of a few weeks but duration of less than one month. This usually requires no intervention. Mild insomnia is usually diagnosed as duration of about a month or so. But, longer term or chronic insomnia, one year or more, can lead to other more serious health conditions such as high blood pressure and heart disease.

There are two types of insomnia: Primary - meaning that it is not associated with any other condition. Secondary - indicating that the insomnia is associated with another condition such as arthritis, cancer, asthma, depression or heartburn.

Solutions -

Melatonin supplementation

Melatonin, which is a hormone produced by the pineal gland in the center of the brain, has been successfully used by many to treat the milder forms of insomnia. Titration is usually recommended until the therapeutic level is reached. Of course, before beginning any new supplements or drugs, check with your primary care physician.

Medications

One of the best places to check for possible causes of insomnia is with commonly used medications. Many sleep issues arise because of side effects of medications.

The solution is to check with your pharmacist regarding medication side effects. If you find that there is indeed a problem, discuss it with your physician for possible substitutes or changes in your medication.

Nicotine and Caffeine

For health reasons it is best to avoid nicotine since it is no secret that this chemical causes tar build up in the lungs of smokers which leads to lung disease. It is also a stimulant that can interfere with sleep.

So, smokers should seek the assistance of their physician or pharmacist in selecting a regimen to break the smoking habit. Once this is done, the desired good night's sleep may come easier than ever.

Caffeine is also a well known stimulant that can rob the insomniac of sleep. Start to cut down on caffeinated coffee and cokes, and other caffeinated beverages. Opt for decaf instead.

Know thyself

Understand that not everyone is a morning person. I know personally, that I can wake up about 4:30 am and watch the news, or do some writing or studying. But then, come 7:30pm, I am in the twilight zone. So, if you can stay up until midnight doing productive things, then great. You probably won't wake up at 5:00am. Organize your day then accordingly.

Exercise

Exercise is great for the body and mind, as well as for that endorphin-like, feel good effect, but not right before bed. Time out for that stuff is probably late afternoon, if you are an early bird like me.

Foods

Spicy and greasy foods are a no, no. Beef eaters should make a cut off time early in the day, like noon. Better yet, cut down altogether as red meat really taxes the digestive system, which makes it more difficult to fall asleep.

A better bet is turkey which is high in tryptophan, which is a sleep inducer.

As far as other foods to induce sleep, try chamomile tea, valerian, warm milk and restful, St. John's Wort. Also, aromatherapy with lavender and relaxation inducing music to help you drift off into a pleasant and restful sleep.

Sherl Wilsher is a nurse who is dedicated to writing about natural health and beauty topics. As the numbers of folks is growing who are tired of the adverse effects of chemicals, preservatives and drugs on health, these individuals are looking for sources of reliable information in educating themselves on important health topics.

For more information on health and beauty, please visit: http://www.sherelynne.blogspot.com/

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Pillow Talk: How to Get a Good Night's Sleep Every Night

Below are some tips on having a good night's sleep. They can be as simple as having a good bed rest pillow, or strictly following a sleep schedule. Nothing beats a good night's sleep and having it is very important.

The first thing to do is to learn how to set a sleep schedule. People live very different lifestyles. People these days regularly stay out at night and that causes them to sleep much less. During the times they try to sleep, they have difficulty in getting so. People should remember that setting a regular sleeping time is one way of making the body know what it's supposed to do next. It will also help the body wake up at the same time during the next day. Do not try to extend sleep; the thing to do instead is to take short naps through the day.

The next thing to do is to develop a regular awake and sleep cycle. This means, keep the activities for the morning and afternoon and specifically place resting and sleeping at night. The body will adapt to the activities and produce adrenaline; while during the evening, it knows that it is time for rest and will relax once the body comes in contact with that bed rest pillow and blanket on the bed.

When trying to sleep, create a relaxing and silent environment. People who have the television on loud while trying to sleep will often fail because the environment is stressful. They should be serene so that the body and mind can relax. Along with this, a cool environment is the best condition to sleep in. The bed and the pillows should also be always comfortable so that it does not restrict the attempts for relaxation for the person.

Eating right and having proper exercise has been proven to help a person relax and sleep better. When a person does not eat at odd times of the day, like before bedtime, the body does not have to do much work trying to break down food. Other people drink too much caffeine that it affects their sleeping habits. Staying away from unhealthy lifestyles will help make a person sleep better and help them live longer.

Finding the best spot to sleep is a battle that should be started far from the time that a person gets to bed. Some people think that it is only the moment they hit their comfort pillow that they will start feeling sleepy. If the body feels like it is time to rest, then the body will do what it has been programmed to.

For more details, search bed rest pillow, bed rest pillow in Google for related information.

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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.

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Insomnia Solution or How to Finally Get a Good Night's Sleep

1. Exercise early in the day. Activity in fresh air is very helpful in eliminating free-floating energy in the body and creating a body that is physically tired enough to sleep at night. A simple, daily walk, outdoors in oxygen, for a minimum of 20 minutes a day will burn off excess energy built up from daily stress. It will improve your mood and allow you a true sense of well being.

2. Grab Some Sunlight. It helps set the body clock and produces melatonin in the brain, which adds up to a better night's rest and falling asleep becomes less of a chore.

3. Learn how to eat correctly, providing the body with Serotonin naturally. It's not difficult and simple to apply once you learn how to use protein properly. There really is a simple formula to produce a mind/body that is far less reactive during the day and throughout the night. It's exciting to use food rather than medications to create a less reactive mind and body, and induce a restful night's sleep. Falling asleep will never be a problem again once you learn to use foods to relax yourself. Best of all, this is accomplished by using the foods you already have in your kitchen.

4. Avoid alcohol as it creates adrenaline in the body. This makes it difficult to fall asleep at night and even more difficult to stay asleep. It becomes a stimulant in the body and wrecks your sleep. For many, this is worse than caffeine. If you are fed up with night panics, then give up the alcohol.

5. Avoid caffeine as this is a stimulant and interrupts sleep. Switch to herbal teas such as Chamomile. You will notice the difference in your relaxation levels within 24 hours and insomnia will fade away in the process. If you have been using caffeine regularly, take your time changing to a decaffeinated brand. Mix a little decaf in with the caffeinated one, adding more and more decaf each day. This way you will avoid caffeine withdrawal headaches.

6. Avoid nicotine. A cigarette speeds up the whole body system making sleep very difficult. It's the breathing in and out that is relaxing, which you can do without the aid of a cigarette. Nicotine is a chemical substance in cigarettes that is stimulating, not relaxing, to the system.

7. Tame Your Brain. Learn how to turn off the overactive mind by shifting to more productive thought. It will allow you to cut through the endless cycle of intrusive stressful thoughts that interrupt your sleep. It's time to retrain your brain, allowing you to control your sleep, your waking hours and your life in general. Learn how to choose how you wish to feel rather than being the victim of life. Taking control of your reactions is an incredible feeling. It's not difficult at all and allows you to excavate your stronger more powerful self, placing you back in charge of your life again.

Dr. Ronnie Freedman
Anxiety Busters, Inc.
http://www.anxietybusters.com/
Anxiety and Depersonalization Recovery

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