3 Surefire Ways To Cure Insomnia While Sleeping Less!

3 Surefire Ways To Cure Insomnia While Sleeping Less!
by: Ebe Heng

Seems like you never get enough rest even after sleeping long hours? You would know part of the reasons for this fatigue, as you suffer from insomnia. But the other part on waking up tired even after a good long sleep eludes you.

A good example of how insomnia wreck havoc in a person live can be found my friend, Darren. Suffering from insomnia, he finds it very difficult to concentrate and stay awake during the day. This leads to a couple of failed relationship and lost opportunities for promotion, because his tiredness is seen as insincerity and no interest.

Highlighted above shows the mild effects of insomnia, the tragic ones with many lives lost would be traffic accidents where the drivers doze off.

Okay, now we succeeded in making you sit up and realized that sleep disorder can disrupt your life, here's 3 surefire ways to sleep once your head touches the pillow: -

Following a routine:

Following a routine would assist us to sleep better because of our sleep cycle. 1 sleep-cycle contains 4 stages of sleep with the last stage being the REM rapid eye movement sleep, which is the easiest to wake up.

Getting up before or after REM sleep would make you very drowsy and not rested. The former happens because you have not completed 1 cycle, the latter because of the halting of a new cycle. Therefore, from this experiment with your waking time, you would know what time you are the most alert and that would be the end of your REM.

And by the way, to get good sleep, you would need at least 1 cycle, which range between 5-6 hours depending on individuals. So, to get quality sleep and to feel energetic for the entire day, you do not need more sleep but waking at the right time (6 hours versus the recommended 8 hours).

Sleeping Environment:

Now, not all of us would enjoy the 'correct' sleep cycle. If you suffer from insomnia, chances are, you might have a disrupted cycle. So, we need to 'persuade' your sleep-cycle on when is the right time to sleep and wake.

To do that we need to lowered our body temperature. Low temperature makes one drowsy while high temperature makes one alert.

Creating an environment would give the body the low temperature (drowsy), sleep experts say that the ideal room temperature is 65 to 70 degrees F. This would give your body the low temperature to fall asleep.

To make sleep even more effective, we should encourage the production of a chemical known as melatonin, which induces sleep.

A darkened room (darkness) would release melatonin. These two prong approach would slowly conditioned your body to feel drowsy for you to begin your sleep-cycle

Exercise:

To even better your sleep-cycle, you need to exercise, and preferably in the daytime under the sun. Exercising under the sun contributes to raising your body temperature.

As a rule of thumb, if you maintain a high body temperature through the day, as night approaches, your body temperature would drop and you would fall asleep easily (that's assuming that you want to sleep at night).

Go ahead and learn more about sleep disorder and quality sleep. Without reading this article, would you have known that sleeping more does not mean better rest or feeling more energetic? So, to effectively cure your insomnia and get more quality sleep, try to see insomnia as your enemy, something you need to know more in order to defeat it.

"Know thy enemy and know theyself, and you can win every battles"
Sun Tzu
Art Of War


About The Author
Ebe Heng
How important is a good night sleep worth to you? Ebe Heng has co-create the ultimate, informative and useful sleep dirctories for anyone with any sleep related problems. Rid that insomnia bug and get the sleep that you deserved! Check out=> http://www.1-2-sleep.com

How To Give Up Insomnia

How To Give Up Insomnia
by: Elaine Currie, BA (Hons)


I am writing this on a Sunday morning following a very restless night when sleep just didn’t want to be my friend. I have suffered with insomnia for many years but, by using a combination of techniques, it is more or less under control.

Yesterday, I spent much too long working on changes to my website. I was enjoying it, so the time shot by. I ended up sending out for a big Chinese meal late in the evening. A vast quantity of spicy food was washed down with several glasses of wine. If you want to lie awake half the night, just do as I did. The remedy is simple and obvious. Time to get a grip on the lifestyle.

Self-inflicted insomnia is easily cured. What I call "real" insomnia is a beast of a much deeper hue, debilitating and much harder to defeat. Even so, it is not impossible to overcome and there is a whole range of things you can do to get the upper hand.

Here I should state that I do not pretend to have any special medical or therapeutic knowledge and I would not advise anybody to stop taking their prescribed medication. I am just sharing my experiences in the hope that they might help other people who are struggling through wakeful nights.

The following tips for getting off to sleep are pretty well known but I think they are worth repeating :

1. Keep the bedroom just for bed with no reminders of daytime activities like work or study. Decorate the room in restful colours and use soft lighting. Make sure the temperature is comfortable and the ventilation adequate. Hang curtains which are heavy enough to block out the early morning light.

2. Have a bedtime routine. This does not involve doing anything special, it is just a matter of doing the same things in the same order each night. We all have things we do regularly: empty the dishwasher, put out the cat, lock the front door, set the alarm, brush teeth etc. These routine things are our steps away from the activity of the day, towards the restful night.

3. Make a soak in a warm bath part of your nightly ritual. Adding a few drops of aromatherapy oil to the water makes it doubly relaxing, soft background music makes the experience positively decadent.

4. Don’t drink alcohol late at night. A nightcap might make you feel drowsy but it will disrupt your natural sleep rhythms and exacerbate your problem.

5. A warm milky drink is the best thing to have last thing at night. (Yes, our mothers were right when they made us drink cocoa.) There are tons of instant milky drinks available and most ranges have low fat options. If you don’t like this milky, chocolatey type of drink, try out herbal teas but avoid anything containing caffeine.

6. Exercise is important but should be performed several hours before bedtime otherwise the adrenaline will still be pumping around your system and keeping you awake.

What if you follow the above tips, fall peacefully asleep and then wake up three hours later, in the dark middle of the night? To me, this is the most distressing type of insomnia. I know how it feels to wake up at 2.00 am, listen to the clock chime every hour round to 7.00 am, fall asleep and be rudely awakened by the alarm at 7.30. I always feel worse after that final snatched half hour of sleep than I felt in the middle of the night and sometimes get up insanely early to avoid it. The following tips can help you get back to sleep.

1. Recognise why you are awake. If you are too hot, cold or uncomfortable in any way, fix that problem. I often wake up thirsty, so I always have a jug of water at my bedside. Sometimes a drink of water is all that’s needed to get back to sleep.

2. Relax by breathing slowly and deeply and by concentrating on tensing and then relaxing every muscle in your body, one by one, starting with toes and working upwards to your head.

3. Keep a pen and paper by your bed so if you are worrying about things you have to do, you can write them down in a list. This way you can stop worrying about forgetting anything important. As you write each thing down, visualise it leaving your brain and lodging itself on paper where you will find it safely in the morning. I find this exercise helps a lot if I have things on my mind.

If all this fails, you have been awake for over half an hour and know you are in for a long wakeful night; give up, get up, go do things. You won’t feel any worse and you will probably feel better. There is no point in wasting those hours just lying there worrying about insomnia. If you feel sleepy further into the night, you can always go back to bed.

I gave up insomnia by sleeping whenever I could and getting up and doing things when I was wide awake even if it was the middle of the night. I decided to sleep when I could, not worry if I woke up at strange hours and not waste time tossing and turning in search of sleep. The decision to stop worrying was the key to my recovery.

I was fortunate in that I was not tied to a 9-5 work schedule, most of my work was done at home or in the library. All I had to do was make sure I was there for my children who were all school age.

Over a few weeks I "enjoyed" a strange lifestyle. I would go to bed at my normal time, get up at any time of night when I couldn’t sleep (usually between 3.00 am and 5.00 am) and read or write essays or do quiet household chores. Then I would get the children up and see that they had breakfast and got off to school. I would then, depending how I felt, carry on working or go to bed. My alarm would be set so that I did not have to worry about being asleep when the children came home from school (I never was: I think mothers have an internal alarm clock). I would sleep for as long as I needed and then get up and carry on with my day. At weekends I could sleep while the children were doing homework or out with their friends.

Gradually, my night-time sleep became longer and my spells of daytime sleep grew shorter. Without any effort or worrying, I reverted to a normal sleep pattern and resumed a conventional timetable.

Several years afterwards I came across this quotation: "If you can't sleep, then get up and do something instead of lying there and worrying. It's the worry that gets you, not the loss of sleep". -- Dale Carnegie. I couldn’t have put it better myself!

If you have commitments which prevent you from using this "cure", I suggest you give it a try over a holiday weekend or any other time you can manage to be home for three or more consecutive days. You will not find sleep if you search for it or worry about it, relax and it will come to you.


About The Author
This is one of a series of articles published by the author, Elaine Currie, BA(Hons) at http://www.huntingvenus.com

Insomnia Fighters - How To Sleep When Your Work Is On Your Mind

Insomnia Fighters - How To Sleep When Your Work Is On Your Mind
by: www.sleepsecrets.info


Excerpt from "How to sleep without pills"

Mr. S. was the account executive of a big advertising agency. His day consisted largely of a series of conferences, all of which both he and the agency considered at least as important as a convocation of the United Nations. At night there was a client to entertain or a client's radio or television show to listen to and worry over. By the time Mr. S. was in bed he was so tense that he tossed half the night, rehashing the day's work, reconsidering his decisions, and in general, making himself as unfit as possible to do a good day's work the next day.

Thousands of business executives take their work to bed with them, believing that with a little midnignt mulling, difficult problems will suddenly solve themselves. Occasionally this may happen, but it can't happen if you make a habit of taking your work to bed with you, if you toss and turn, fruitlessly considering decisions in a state of tension, and finally become panicky and fail to get enough sleep.

SOLUTION

Worrying over your work night and day won't make you richer, but it may make you die sooner. It's even bad economics. For example, a $100,000-a-year executive who dies fifteen years prematurely has lost $1,500,000. Isn't it good business for such a man to ask himself whether his nightly wrestling with his work is going to net him an extra $1,500,000?

Mr. S. once believed that taking his work to bed was necessary to his career. By the time he came to me he wanted to break this habit, but couldn't.

His first step was to learn that sleep really begins at 8:00 a.m. If you are tense all day, you will be tense at night and pay the penalty of being unable to sleep. Mr. S. had to be taught to relax during the day.

At first he protested that this was impossible. But he had been thinking in terms of free hours, when all he needed was free minutes. I taught him the ABC Round Robin, and later the Sleep Exercise. It took him three weeks to master the Round Robin to the point where he could feel himself relaxing physically.

When a conference was over, instead of rehashing the discussion with his secretary and his colleagues at the water cooler, he closed his office door and consciously relaxed with the Round Robin. He did this right in his swivel chair, making himself comfortable by propping his feet up on the desk. After the Robin he did the Sleep Exercise. Just before he went to sleep (right at his desk) he said to himself, "I will awaken in exactly fifteen minutes. When I awaken in fifteen minutes, I will feel completely relaxed and refreshed." Mr. S. found that he could learn to sleep in a matter of seconds and wake up at exactly the time he set for himself.

Once he could make himself relax consciously during the day, he found he hardly needed the Round Robin and the Sleep Exercise to put him to sleep at night. Not only will Mr. S. live longer now that he has learned to relax and sleep at night, but he is doing better in his business and getting more out of life.

SUMMARY

To sleep when your work is on your mind:

1. Learn and master the Round Robin and the Sleep Exercise.

2. Make it a definite point to relax during intermissions in your day's work. Make yourself comfortable at your desk and then put yourself to sleep with the Round Robin and the Sleep Exercise. If before you drop off to sleep, you give yourself a set time to sleep—say fifteen minutes—you will find that you will awaken in that exact time. So don't be afraid of oversleeping.

3. When you have mastered the Round Robin and the Sleep Exercise and made a habit of relaxing during the day, you will sleep well at night. Not only that, but there will be little likelihood of your dropping dead from hypertension when you are in your fifties, as do many men who have never learned to make themselves relax.


About The Author
ABC Round Robin and Sleep Exercise and more are included in "How To Sleep Without Pills"
http://www.sleepsecrets.info

Insomnia Fighters - How To Go Back To Sleep When You Wake Up In The Middle Of The Night.

Insomnia Fighters - How To Go Back To Sleep When You Wake Up In The Middle Of The Night.
by: www.sleepsecrets.info


Excerpt from "How to sleep without pills"

When you wake up in the middle of the night, it may be for one of several reasons of which you are not aware:

Perhaps you unconsciously became hungry during the night.

You may have too much covering on and not realize it. Being too warm may make you just uncomfortable enough to wake you and keep you awake, yet not uncomfortable enough for you to know why you awoke.

Maybe you are not physically tired—maybe you -went to bed too early. Don't think it's necessary for you to have eight hours (or any other particular amount) of sleep every single night.

SOLUTION

If hunger is the cause of your awakening, get up and take a light snack, such as crackers and warm milk. Food will bring the blood from your head to your stomach. Get into bed, turn off the light and do the ABC Round Robin and the Sleep Exercise. You will find that you will quickly go back to sleep.

If you are hot, take off any excess covers and make sure you are comfortable. Do the ABC Round Robin and the Sleep Exercise and you will drift off to sleep.

If you cannot sleep and are not hungry or uncomfortable, turn on the light and read a book, provided it does not disturb the other occupant of the room. Make sure it is not an exciting book. Read until your eyes feel tired. Then turn out the light, relax in a comfortable position and start to do the ABC Round Robin and the Sleep Exercise. In most cases, you will find that long before you have completed the Exercise you will have drifted back to sleep.

You may be allowing for more sleep than you really need. If this is the case you can go to bed later and still get plenty of sleep.


About The Author
ABC Round Robin and Sleep Exercise and more are included in "How To Sleep Without Pills"
http://www.sleepsecrets.info

Insomnia: Stop the Frustration

Insomnia: Stop the Frustration
by: Mark Idzik

A sleep disorder that has affected many people world-wide, insomnia is unfortunately quite common in today. But the consequences brought on by insomnia may not be as ordinary as they seem.

The frustration of repeatedly looking at your clock while moving around in your bed can be emotionally and physically draining to say the least. The tension builds up to its peak when you see the sun rise, and you go to the office lacking energy after experiencing a sleepless night.

You don't have to suffer anymore. Here are some tips to help you sleep peacefully and faster than you could ever expect.

1) Don't eat within 4 hours before you go to bed. In case you go hungry, try some crackers, an apple or a light snack. But don't indulge in an "all-you-can-eat" feast right before bedtime. Your food won't be digested properly, resulting in poor and uncomfortable sleep.

2) Don't drink caffeine or alcohol. Caffeine can hinder your ability to sleep. Alcohol can make you drowsy, but it can wake you up in the middle of the night and bring on side effects that will adversely affect a peaceful night’s sleep.

3) Develop a consistent routine of waking up and going to bed at the same time everyday, even on the weekends. Some insomniacs tend to sleep at any time of the day to catch up on some sleep they lose during the night. This is the one of the biggest mistakes you can make if you’re looking to sleep peacefully. It alters your body clock and will only worsen your insomnia. If you can't sleep one night, get up at the usual time the next morning. You'll be sleeping soundly the next night.

4) Relax, stay healthy and fit. Avoid a stressful lifestyle. Engage in activity and exercise daily to release tension. Practice deep breathing exercises to relax your body often.

5) Don’t force yourself to sleep. Trying your best to sleep requires some work. You don't want to work when you want to doze off. Sleep comes best if you are in a relaxed and comfortable state. Just lie down, relax, and let yourself fall into sleep naturally.


About The Author
Mark Idzik reports on natural and alternative health and is the editor of Sound Sleep Right Now. Visit his site at http://www.SoundSleepTips.com for more sound sleeping tips and ways to achieve peaceful, rested sleep.

Yoga - The Solution for Insomnia

Yoga - The Solution for Insomnia
by: Paul M. Jerard Jr.

At one time, or another, all of us have experienced insomnia for any type of reason. There are times when lack of sleep just can’t be helped, such as: the loss a loved one, going through a divorce, and losing your job.

These are some of life’s serious crisis situations, where we have to let time heal, and try not to fall apart in the process. Some of the solutions below will help insomnia, but they will not heal grief.

However, if you are continually staying awake over trivial matters, these solutions will aid you to get a good night’s rest. Remember - not every solution will work for everyone, so try the easiest ideas and make them fit into your lifestyle.

Do you have one or more problems, on your mind, that are troubling you at bedtime? If so, write it down and leave it on the kitchen table where you sit in the morning. This is a form of compartmentalization, where your subconscious mind works on a solution, and you and your conscious mind get some needed rest.

You will be surprised what happens the following morning. The problem is much less important or your subconscious found the solution. This technique is so powerful that many successful people use it, even when they don’t really have a problem. This keeps you organized, on a daily basis, and you will get more accomplished in life.

That leads into the next idea, which is establishing a daily routine. Your body has a natural cycle, and most of us ignore it. Modern humans are more out of tune with their bodies than ever before, so we have to get back to basics and design a schedule for all tasks - including sleep.

You should exercise every day, but your exercise routine should end two hours before bedtime, at the latest. This allows your body and mind “cool down” time. If you can exercise earlier in the day, feel free to do so.

Exercise will give you extra energy during the day, and help you get a good night’s sleep, when you need it. If you don’t exercise, don’t feel alone, but do take action. Gentle Yoga postures are a great way to start.

If you find the right Yoga teacher, you will learn controlled breathing (pranayama), stage-by-stage relaxation, and meditation. Each is a powerful technique for winding down before bedtime. You always practice controlled breathing with either, stage-by-stage relaxation, or meditation. Some people practice stage-by-stage relaxation in bed and fall asleep in the process. This is not a bad thing, if your ultimate goal is to fall asleep.

Now let’s look at a few other ideas, such as alcohol and hidden caffeine. Alcohol has a way of getting you to sleep, but sleep is often interrupted during the night. One suggestion, if you enjoy drinking: Have one small drink; preferably wine, with your meal.

Caffeine is in coffee, many teas, many sodas, and a variety of other drinks. Drink water later in the day, and give your body a rest from caffeine.

Here are a few actions to take before bedtime: Eat very light, read a book about something peaceful, and take a shower or a bath. You don’t have to do everything, but one of the above-mentioned ideas will work for you.


About The Author
Paul Jerard, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher.

Do You Have Insomnia, or Just Temporary Sleep Problems?

Do You Have Insomnia, or Just Temporary Sleep Problems?
by: Candace Rice

Very few people can claim to never have difficulty sleeping. But for those who do, it may be a case of wondering do you have insomnia, or just temporary sleep problems?

Insomnia is usually a chronic, long term condition, during which a person may have any or all of the following: difficulty getting to sleep, waking up and unable to go back to sleep, early waking patterns, restless leg syndrome. It is classified into two categories: secondary insomnia, which is unrelated to any physical or environmental causes such as illness, pain, medications, etc. and primary insomnia, the repetitive sleep difficulties that seem to have no real cause or identifiable origins.

Temporary sleep problems happen to almost everyone, and can be the result of heartburn, a bad day at work, hot weather, jet lag, and other relatively minor disruptions of your daily life or sleep patterns. Insomnia on the other hand, can impact a person's ability to function, resulting in sleepiness during the day, excessive irritability, and even depression.

Insomnia can occur for a few days, or even weeks, and on a sporadic basis where the sufferer sleeps well for months and it recurs again without obvious reasons.

It's unlikely that temporary sleep problems will cause any significant disruption in a person's life. However, some circumstances such as pain due to injury, accident or surgery, may require medication to allow you to get the sleep you need to recover both mentally and physically.

If you are suffering prolonged and repeated bouts of sleep disruptions, are unable to get to sleep, and finding yourself unable to concentrate during the day, it would be wise to consult your physician. They will ask about any changes in your personal life, diet, and other factors that could have an effect on your ability to sleep. Treatment will depend on their assessment of your condition.


About The Author
Candace Rice
For a better nights sleep, visit http://www.sleepmorenow.com for more sleep tips.

Insomnia: Break the Cycle and Get Some Sleep!

Insomnia: Break the Cycle and Get Some Sleep!
by: Kristina Haisten

Insomnia is a common sleep sickness that affects many people around the world. For some, it is a chronic situation that may require medical attention; for others, an occasional nuisance. Whichever applies to you, a few tested methods can help.

You know the frustration of looking repeatedly at your clock while tossing and in your bed. It's mental and emotional stress to say the least. Just when you think you might drift off due to pure exhaustion, your alarm rings and you dread trying to get through the day with no energy.

Well, it’s time to break that cycle. Here are some tips to help you fall asleep faster and sleep better through the night :

1) Go to bed at the same time and wake up at the same time, EVERYDAY, even on the weekends. Some insomniacs try to catch up on lost sleep by napping on Saturday or Sunday or “sleeping in”. This is the biggest mistake you can make. You will disturb your body clock and make your insomnia worse. If you can't sleep one night, get up the usual time the next morning. If you’ll stick with a schedule, you’ll set your body clock and start sleeping like a baby. You might even find you can do without an alarm altogether.

2) Don't eat within 4 hours of your bedtime. If you’re really hungry have a very light snack or a glass of milk. But don't indulge in an "eat-all-you-can" feast right before bedtime. Your body has to work hard to digest that food and this could result in discomfort while you’re trying to sleep.

3) Don't drink caffeine or alcohol. Both can increase your heart rate and keep you from relaxing enough to fall asleep. Alcohol can make you feel drowsy, but once that drowsiness wears off, the restlessness will begin.

4) Manage your stress and develop outlets to work out problems during the day. Find ways to relax and stay fit. Exercise daily to release tension. Other ways to find harmony are meditating, practicing yoga, use the power of prayer or use breathing exercises to relax. Try not to take your worries to bed with you; remember that you can’t do everything at once. A good night’s rest will better prepare you to face your problems.

5) Never force yourself to sleep. Don’t concentrate on falling asleep, just try to empty your mind. Sleep comes best if you are in a relaxed and comfortable state. Just lie down, relax, and let the sleeping fairy cast its spell upon you.

6) Fueling your body with nutritional foods and making sure you are getting all the vitamins and minerals you need to have a strong body during the day will also help you sleep at night. Choose a healthy eating plan that provides the appropriate mix of protein, carbohydrates and fats.


About The Author
Kris Haisten provides health and nutrition advice and promotes good health thru Fruta Vida International.

Menopause and Insomnia

Menopause and Insomnia
by: Cathy Taylor

Insomnia is a very common symptom reported by numerous women at the onset of menopause. It is characterized by sleepless nights and often uncomfortable sleep such as tossing and turning in an effort to get comfortable. If you are primarily a mentally active person, it can become very difficult to calm the mind. You feel restless and irritable. Welcome to the change of life.

Insomniacs sleep is chock-full of waking up at frequent times during the night, waking up too early, and light sleep where the ticking of a hand clock may jolt you awake. This condition occurs during menopause because it is a side-effect of other menopausal symptoms like hot flashes and general physical and mental discomfort. When your body is dealing with night sweats, it's easy to have your sleep interrupted, which makes it even more difficult to be sharp and at your best during the day.

Consuming stress-inducing foods loaded with things such as caffeine can further stimulate tension, so it is important to maintain a caffeine-free diet. Avoid drinking coffee as late in the day as possible. Do not over stimulate your nervous system. Release tension by learning hatha yoga postures or how to breath deeply and mediate.

Try altering your sleep arrangements. If you find that your pillow is not soft enough, or maybe it's too elevated for your head, make adjustments. If you find that the polyester blankets you're lying on does not relax the contours of your body - switch them. It takes effort to accommodate these changes and make yourself as comfortable as possible.

Exercise also preps the body for restful sleep. Scientific studies suggest eating fat loaded foods are not recommended before bedtime. So a steady, healthy is a great plus. Insomnia can be treated by consuming foods that increase the serotonin levels in your brain so that your body relaxes. Serotonin is responsible for aiding with sleep by calming your brain. Drink a glass of warm milk before bedtime to help calm your nerves.

There are many causes for insomnia that stem from menopause. Depression is characteristic of this transition and can negatively influence your sleep. Decreasing estrogen levels can cause the on-set of depressive symptoms. In the menstrual cycle, ovulation causes progesterone (which has soothing effects on the mind and body) to be released.

Irregular cycles may cause anxiety to build-up, as a result of the lack of this ¨happy hormone.¨ For some people, taking melatonin is enough to get a restful night. For others, a prescription sleeping pill is necessary. Some women swear by black cohosh to help with body flushes as well as natural sources of progesterone.

In any case, it is important to consult with your doctor in order to decide together what treatment is best for you.


The information in this article is for educational purposes only, and is not intended as medical advice.

About The Author
Cathy Taylor writes frequently on mid-life issues for women and men particularly menopause, and a copy of her book can be found at http://www.howtoconquermenopause.com.
To read a sample of this book go to http://www.everythingmenopause.com/currentissue.html

Insomnia : the Frustration and the Danger

Insomnia : the Frustration and the Danger
by: Jane Morris

To many people, insomniacs can be the butt of many a cruel joke – somebody who is always yawning, always bumping into things, a ‘clumsy oaf!’, not being very aware of their surroundings, and generally ‘not with it’.

But such behavior, rather than being perceived as funny, can in reality cause death and destruction on a very wide scale. It is bad enough that over 200,000 car accidents a year in the United States alone are caused by drivers falling asleep at the wheel – but what if you are a passenger on a crowded train with an insomniac as the driver?

Insomnia is a common sleep sickness that has bothered many people around the world. But the consequences brought about by this disorder may not be as ordinary as it may seem. It can be downright punishing. However, like many previously dismissed conditions it has its roots in definable medical conditions, and if treated correctly, can be cured.

Lack of sleep actually poses dangers to your brain, and as your brain controls all of the functions of you body, sleep depravation may also damage them. For instance, studies have shown that sleep deprived person get sick more often, and may in many instances suffer financial hardships, as they are not capable of making clear, concise decisions.

You know the frustration of looking repeatedly at your clock while endlessly moving around in your bed. It's mental and emotional agony to say the least. The tension builds up to its peak when you see the sunrise, and you have to go to the office lacking so much energy after spending a sleepless night.

The problem is, most people reach for the pills when they can not sleep, thinking that this is the cure-all. However, lifestyle, stress, what and when you eat and drink, and even the amount of sunshine you get can all be contributory factors.

You don't have to suffer anymore. Here are some tips to help you snooze faster than you could ever expect :

1) Wake up and go to bed at the same time everyday, even during the weekends. Some insomniacs tend to sleep at any time of the day to catch up on some sleep they lose during the night. Now this is the biggest mistake you can make. It ruins your body clock and will only worsen your insomnia. If you can't sleep one night, get up the usual time the next morning. You'll be sleeping soundly like a baby the next night.

2) Don't eat within 4 hours before you go to bed. If in case you went hungry, try some crackers or light snack. But don't indulge in an "eat-all-you-can" feast right before bedtime. Your food won't be digested well, resulting in poor and uncomfortable sleep.

3) Don't drink caffeine or alcohol. Caffeine can obstruct your ability to sleep. Alcohol can make you drowsy, but it can wake you up in the middle of the night and bring you side effects that will hinder a continuous sleep process.

4) Relax and stay fit. Avoid having a stressful lifestyle. Exercise daily to release tension. Engage in breathing exercises to relax your body. Most important of all, don't carry your problems or emotional baggage to sleep with you. Forget about it for the mean time. You can go back and solve your dilemma better the next day after a restful sleep.

5) Never force yourself to sleep. Trying your best to sleep requires some work. You don't want to work when you want to doze off. Sleep comes best if you are in a relaxed and comfortable state. Just lie down, relax, and let the sleeping fairy cast its spell upon you.


About The Author
Jane Morris
If you would like a more detailed solution to your insomnia, we have created ’Sweet Sleep’ an ebook on the topic, at http://tinyurl.co.uk/6ory, along with a whole series of free daily tips on how to overcome insomnia.

Insomnia: How to End the Frustration

Insomnia: How to End the Frustration
by: Paul Duxbury

Insomnia is a common sleep sickness that has bothered many people around the world. But the consequences brought about by this disorder may not be as ordinary as it may seem. It can be downright punishing.

You know the frustration of looking repeatedly at your clock while endlessly moving around in your bed. It's mental and emotional agony to say the least. The tension builds up to its peak when you see the sunrise, and you have to go to the office lacking so much energy after spending a sleepless night.

You don't have to suffer anymore. Here are some tips to help you snooze faster than you could ever expect :

1) Wake up and go to bed at the same time everyday, even during the weekends. Some insomniacs tend to sleep at any time of the day to catch up on some sleep they lose during the night. Now this is the biggest mistake you can make. It ruins your body clock and will only worsen your insomnia. If you can't sleep one night, get up the usual time the next morning. You'll be sleeping soundly like a baby the next night.

2) Don't eat within 4 hours before you go to bed. If in case you went hungry, try some crackers or light snack. But don't indulge in an "eat-all-you-can" feast right before bedtime. Your food won't be digested well, resulting in poor and uncomfortable sleep.

3) Don't drink caffeine or alcohol. Caffeine can obstruct your ability to sleep. Alcohol can make you drowsy, but it can wake you up in the middle of the night and bring you side effects that will hinder a continuous sleep process.

4) Relax and stay fit. Avoid having a stressful lifestyle. Exercise daily to release tension. Engage in breathing exercises to relax your body. Most important of all, don't carry your problems or emotional baggage to sleep with you. Forget about it for the mean time. You can go back and solve your dilemma better the next day after a restful sleep.

5) Never force yourself to sleep. Trying your best to sleep requires some work. You don't want to work when you want to doze off. Sleep comes best if you are in a relaxed and comfortable state. Just lie down, relax, and let the sleeping fairy cast its spell upon you.


About The Author
Paul Duxbury is Head of Training for a major UK Charitable Organisation with a wealth of experience in personal development, management development, e-learning and operational management. In addition he owns PK eBooks (http://www.pk-ebooks.co.uk) and has just published Tennis for Everyone which can be found at http://www.pk-ebooks.co.uk/tennis_for_everyone.htm

Are You Tired of Insomnia?

Are You Tired of Insomnia?
by: Phil de Fontenay


How frustrating! Day after day of sleepless nights, begging for the sweet release of sleep.

Insomnia. The common sleeping problem that has many people around the world concerned.

The consequences that this disorder can inflict on folks can be downright punishing.

Endless hours of looking repeatedly at your clock while moving around in your bed. It’s mental and emotional agony that we can do without. Having to stick it out the next day after another sleepless night is not only difficult, it can be dangerous. People just do not function well with little or no sleep. Mistakes can and do happen when people are tired and, sadly enough, they are not the ONLY ones that get hurt.

I don’t want you to suffer anymore. Try these tips to help you in your quest for a good nights sleep :

1. Try not eating within 4 hours before you go to sleep. Have some fruit if you are hungry but do not eat any heavy food. Your food won't be digested well, and you will have a poor and uncomfortable sleep.

2. Go to sleep and wake up at the same time everyday, even during the weekends. Some insomniacs try to sleep at any time of the day to catch up on some sleep they lost at night. Don’t do this. It ruins your body clock and will only make your insomnia worse. If you can't sleep one night, get up at the same time the next morning. You'll be sleeping like a baby the next night.

3. Stop drinking coffee or alcohol. Caffeine can interrupt your ability to sleep. Alcohol can make you drowsy, but it can wake you up in the middle of the night and bring you side effects that will affect you ability to sleep well.

4. Exercise daily to release tension. Do some breathing exercises to relax your body. Most important of all, don't bring your problems to sleep with you. If you really have fixed attention on some problem or some situation from work then get up, grab some paper and a pen and write, write, write. Write down what is on your mind. Write down ANY feelings, emotions, ideas etc. Do this until you are satisfied. Then, go to sleep.

5. Don’t try to force yourself to sleep. You could try doing the opposite. Try NOT to sleep and see if that works. This has amazing effects on some people. As they are trying so hard not to sleep they suddenly drop off without knowing it.

I hope you do well. Good Night!


About The Author
Phil de Fontenay has been counselling people in all aspects of life for over 15 years. He has helped many people take back control of their lives. He firmly believes that ANYONE can get better.

Insomnia - Three Ways Get A Peaceful Night's Sleep

Insomnia - Three Ways Get A Peaceful Night's Sleep
by: Jim Brackin

Everyone has the occasional bad night’s sleep. But if the odd sleepless night is replaced by regular sleeplessness then you may be experiencing a form of insomnia.

Insomnia is a common problem as highlighted by a recent Which? report that suggested in the United Kingdom "Up to one in four people report difficulty sleeping at least three times a week, and the problem is more common in older people." In the United States it’s estimated that $2.4 billion is spent a year on insomnia prescriptions and remedies. Non-prescription remedies sales including sales of melatonin top hundreds of millions of dollars annually.

The five most common symptoms associated with insomnia are :

1. Difficulty falling asleep.

2. Frequently waking up during the night.

3. Difficulty returning to sleep.

4. Waking up too early in the morning.

5. Un-refreshing sleep.

The amount of sleep needed varies from person to person. It’s an individual thing. As we age, it’s usual to sleep less. This is partly because of the decrease in the natural hormone, melatonin which regulates the body's circadian rhythms. It’s the circadian rhythms which in turn regulate sleep patterns. It is not unusual for sleep patterns to be temporarily affected by sudden changes in weight or as a result of negative emotions such as anxiety, depression, stress, tension or even jet lag. Insomnia is rarely a physical problem typically it is caused by a psychological issue. So, if you solve the psychological issue and you’ll find that the insomnia will disappear.

How to beat insomnia :

First, consider diagnosing and treating any underlying medical or psychological problems that may be contributing to the insomnia. By removing the root cause of the problem, it’s likely that sleep patterns will naturally return to normal.

Second, identify behaviours that may prompt or worsen insomnia. Be aware of any bad habits, take some action to stop or reduce them. Known behaviours that can cause insomnia are a large caffeine intake, drinking alcohol before bedtime or smoking.

Third, use behavioural therapies and techniques to improve sleep. Successful and popular therapies to beat insomnia include; relaxation therapy that provides psychological ‘anchors’ or sleep triggers; sleep suggestion audios that using binaural sounds and positive suggestions to induce a natural state of relaxation; and re-framing to eliminate the negative emotions that cause the insomnia.

Whatever you do to beat insomnia, take some form of positive action. Don’t just hope that the problem will go away. After all what have you got to lose other than another sleepless night?


About The Author
Jim Brackin contributes practical tips, help and advice on popular psychology to a variety of magazines like Cosomopolitan, Real, Spirit & Destiny and Women's Own. He appears regularly on TV for Sky News (UK) as a body language expert, developed www.personaliteye.com that provides free visually based personality profiles and contributes to the self-help therapy site the Virtual Therapist.

Understanding Insomnia

Understanding Insomnia
by: Cameron Elliott

Sleep disorders are part of a broad category encompassing a variety of conditions that affect sleep. Insomnia, sleep apnea, narcolepsy, restless leg syndrome are the most common, but sleep disorders also include sleep walking, hypersomnia, and night terrors. There isn't enough space to provide an in- depth explanation for each, so starting with insomnia, the four most common ones will be explored properly.

Literally meaning no sleep, insomnia is one of the most common sleep disorders: everyone has lain awake all night, has woken up in the middle of night, has woken up hours too early. Insomnia takes its toll on your health, on your peace of mind, on your wallet. When you don't sleep enough, you're tired and irritable, unable to concentrate. You lose money by getting in accidents because you're exhausted, by being unable to work.

There are two types of insomnia: acute and chronic.

Acute insomnia is temporary, lasting no more than a month, caused by the situation or environment: after traveling and being jet lagged, after losing your job. It occurs when relationships end, when you lose someone close to you. As the situation gets better, as things return to normal, you begin to feel better, and you sleep.

Chronic insomnia is more serious, lasting a month and more. Chronic insomnia can be the result of a larger condition, a symptom of an underlying condition. Illnesses, other sleep disorders, and psychological or physical conditions can all wreak havoc with sleep. In this case, talk to your doctor. The right treatment will help the larger condition, which will in turn help you sleep.

Chronic insomnia can also be a condition by itself, not simply one side effect of something else. This type of chronic insomnia can be the result of biological factors like having a too high body temperature, changes in your metabolism rate, or increased brain metabolism.

Of course, insomnia, chronic, or acute, could always just be the result of poor sleep habits: smoking cigarettes, drinking caffeine, sleeping odd hours. And, depression and stress are major causes of insomnia.

Treatment of insomnia can be as simple of following tips for sleeping well, practicing good sleep habits. Sleeping aides can help, but talk to your doctor first. Not sleeping quickly gets old: if you're sleeping poorly, talk to your doctor, follow the tips for sleeping better.


About The Author
Cameron Elliott is a sleep specialist for http://www.airsleep.com where he champions in the benefits of air mattresses and air beds for overall well being.

Staying In Bed Can Cause Insomnia

Staying In Bed Can Cause Insomnia
by: Brandon C. Hall

It would seem ridiculous to suggest that the reason you can't fall asleep is because you are in bed. As preposterous as this sounds, it can actually be the case. When a person is suffering from insomnia, and they continue to stay in bed, the problem can actually worsen.

It's happened to most people at least once in their lives. They feel tired in the evening, so they decide to go to bed. Once there they find that sleep is hard to find. Minutes turn into hours and then before they realize it they have been in bed for three or four hours without even a moment of sleep.

Insomnia is a common problem and although there are many medical ways to treat it, the answer might be found in getting out of bed.

Sleep is of course fundamental to a human being's existence and if we feel that we aren't getting enough it can create a great deal of stress and unhappiness. To counteract that we sometimes go to bed before we feel tired. The idea being that once we are in bed, in the peaceful darkness, our body will natural take the hint and drift off. This is especially true if we have to wake up early or we have something stressful to tackle the next day, such as beginning a new job or starting school.

The problem with that logic is that if you are not tired, being in bed is not going to change that fact. You cannot magically drift off to dreamland if your body is not ready yet. Instead you will become frustrated and even more determined to sleep. Insomnia sets in and your good intentions of getting a full eight hours of sleep turns into just an hour or two.

If you are in bed and you cannot fall asleep after thirty minutes you should get back up. It may be discouraging to realize that you are back where you started, out of bed and no closer to falling asleep, but getting out of bed can put a stop to the insomnia.

If you do get up there are a few things you can do that will help put you in the mind frame that you need to be to sleep. These include:

Watch television. It's important to pick a program that is not stimulating such as the news or an action movie. You don't want to be stimulated.

Listen to soft music. For some people music is very relaxing and if you sit in a darkened room with the music gently playing it can help your mind prepare for sleep.

Read. Again choice is important. You shouldn't choose something that you'll become too engaged in. You want to be able to close the book or magazine once you're tired.

Getting out of bed when you can't sleep doesn't mean that insomnia has already taken hold of you. It does mean that your mind isn't quite ready to shut itself off for the day. Instead get up, do something relaxing, and before you know it, you'll fall right to sleep.


About The Author
Brandon C. Hall
If you need help sleeping at night visit (http://findprofit.densan.hop.clickbank.net) for an immediate solution to your sleep problems. For more articles and information on insomnia and sleeping disorders visit (http://www.freeinfoblog.com/category/insomnia)

Fresh Air Can Beat Insomnia

Fresh Air Can Beat Insomnia
by: Brandon C. Hall

If you live in a climate where you are subjected to the four seasons in all of their glory, you might find that you suffer from insomnia at certain times of the year. Quite often people find it more difficult to fall asleep during the late fall and winter months. For some, they attribute that to the shortened daylight hours or perhaps a small case of depression as the temperature plummet and time spent outside is rare.

The cause of their insomnia might be the change in weather but the solution might be as easy as opening a window. Fresh air seems to help many people fall asleep.

Usually during the warmer months we tend to open the windows of our home. Having a gentle flow of fresh air into the room feels relaxing while we sleep and if the weather is pleasant it almost goes without thinking that we keep the windows open, even if just a bit.

In the colder months that becomes a bit more challenging. As we glance out the window to see a frosty scene before us, we don't even contemplate the idea of opening a window when we go to bed. Then we find ourselves tossing and turning as the night quickly becomes morning, and we have to start our day without any rest and feeling the effects of that.

When our home is closed up for winter, it becomes a world all of its own. The air doesn't circulate well and the air quickly becomes stale. As we lay in bed trying to sleep, it is that air that hasn't been circulated and is essentially used that we are forced to breathe in. For some people that is enough to keep them from sleeping.

There are several ways you can get the air moving again even when the temperature is cold outside. A few suggestions that you might try are:

An air purifier. You can purchase these at many online retail outlets as well as at many hardware stores. Many are portable and these allow you to use the purifier in your bedroom at night and then take it with you to another room during the day.

A ceiling fan. Ceiling fans are designed with a dual purpose in mind. They help cool a room during the warmer months and then help with the circulation of air during the colder months. Although they do come with detailed installation instructions, you might be wise to hire and electrician to handle the job.

Your furnace. Most newer model furnaces are designed to keep the air in a home in constant circulation. They also keep the air clean and for a climate where the temperature dips very low, having an efficient furnace is very important.

If you do happen to live in a climate where the temperature doesn't dip too low, you may be able to keep your window open a bit the entire year. Keeping that constant flow of fresh and new air entering the room will help lessen your chances of developing insomnia, because your body won't be breathing in the same stale air night after night.


About The Author
Brandon C. Hall
If you need help sleeping at night visit (http://findprofit.densan.hop.clickbank.net) for an immediate solution to your sleep problems. For more articles and information on insomnia and sleeping disorders visit (http://www.freeinfoblog.com/category/insomnia).

Treating Insomnia Naturally

Treating Insomnia Naturally
by: Brandon C. Hall

Sleep is something that every human being requires. For some people they only need a few hours of sleep every night, but for others if they don't get at a minimum eight hours, they cannot function properly during the day. Their work, their relationships and their life is impacted. Sleep in fundamental to a healthy and happy life.

Insomnia is a problem that affects millions of people each night. If you are one of these individuals and you've spent a night filled with sleeplessness, you would most certainly welcome any method that would guarantee sleep. Having first hand knowledge of how difficult it is not to be able to sleep, gives a person an appreciation for how valuable resting our bodies is.

Insomnia can be a chronic condition for some people. It may begin as a symptom of an illness or during a particularly stressful time in someone's life and it causes such a drastic disruption in the individual's sleep pattern that they struggle to find a way to regain a normal sleep pattern. Spending years struggling to find a method to sleep is a frustrating experience.

Traditional medicine offers many alternatives for people who have suffered from serious insomnia. Sleeping pills are a commonly prescribed remedy. Although they do adequately treat the insomnia, they also often have serious side-effects. One of the most serious side-effects is that they are often addictive. It becomes a trade-off for those who choose this approach. Although their insomnia is treated, they become dependent on medication and in some cases have to stay on that medication for the rest of their lives.

There are natural alternatives that a person can take to treat the insomnia. Some of these are in the form of a pill or a tablet which consists of a combination of herbs. Herbal teas are another popular choice for people who suffer from sleep problems. You simply brew a pot of the fragrant tea and sip it shortly before bed. The soothing effects of the tea lull you to sleep without the chemicals associated with traditional sleep medication. There are a variety of these types of teas available and the taste is very welcome and pleasant.

An old stand-by that many people turn to when they suffer from the occasional bout of insomnia is to warm a glass of milk. There is a chemical that is released in milk once it is heated. This chemical is called tryptophan and it works to relax the body and help you to drift off to sleep. Besides being a natural remedy for insomnia, milk also has the added benefit of being a significant source of calcium.

Suffering from insomnia can change a person's life in many ways. Without the foundation of a steady and regular pattern of sleep, they aren't able to function to the best of their ability. By researching natural remedies for insomnia, the sleeper will once again find the rest they need and do so in a way that is healthiest for their entire body.


About The Author
Brandon C. Hall
If you need help sleeping at night visit (http://findprofit.densan.hop.clickbank.net) for an immediate solution to your sleep problems. For more articles and information on insomnia and sleeping disorders visit (http://www.freeinfoblog.com/category/insomnia).

Sleep Disorders: Insomnia

Sleep Disorders: Insomnia
by: Cameron Elliott

Sleep disorders is a broad category encompassing of variety of conditions that affect sleep. Insomnia, sleep apnea, narcolepsy, restless leg syndrome are the most common, but sleep disorders also include sleep walking, hypersomnia, and night terrors. There isn’t enough space to provide an in- depth explanation for each, so starting with insomnia, the four most common ones will be explored properly.

Literally meaning “no sleep,” insomnia is one of the most common sleep disorders: everyone has lain awake all night, has woken up in the middle of night, has woken up hours too early. Insomnia takes its toll on your health, on your peace of mind, on your wallet. When you don’t sleep enough, you’re tired and irritable, unable to concentrate. You lose money by getting in accidents because you’re exhausted, by being unable to work.

There are two types of insomnia: acute and chronic. Acute insomnia is temporary, lasting no more than a month, caused by the situation or environment: after traveling and being jet lagged, after losing your job. It occurs when relationships end, when you lose someone close to you. As the situation gets better, as things return to normal, you begin to feel better, and you sleep.

Chronic insomnia is more serious, lasting a month and more. Chronic insomnia can be the result of a larger condition, a symptom of an underlying condition. Illnesses, other sleep disorders, and psychological or physical conditions can all wreak havoc with sleep. In this case, talk to your doctor. The right treatment will help the larger condition, which will in turn help you sleep.

Chronic insomnia can also be a condition by itself, not simply one side effect of something else. This type of chronic insomnia can be the result of biological factors like having a too high body temperature, changes in your metabolism rate, or increased brain metabolism.

Of course, insomnia, chronic, or acute, could always just be the result of poor sleep habits: smoking cigarettes, drinking caffeine, sleeping odd hours. And, depression and stress are major causes of insomnia.

Treatment of insomnia can be as simple of following tips for sleeping well, practicing good sleep habits. Sleeping aides can help, but talk to your doctor first. Not sleeping quickly gets old: if you’re sleeping poorly, talk to your doctor, follow the tips for sleeping better.


About The Author
Cameron Elliott, a sleep specialist, is an internet manager for AirSleep.com where he champions the benefits of a good night's sleep both for individual health and also for a more safe and efficient world. For more information on ordering air mattresses, visit http://www.airsleep.com/overview.php/1.

Insomnia Medication Side Effects

Insomnia Medication Side Effects
by: David Snape

I seldom have a sleepless night but remember an occasion when I had difficulty falling asleep. Being awake when I should have been asleep was very annoying. Since I work at night, the problem may have been too much sunlight coming in through the window when it was time to go to bed. In the winter time the light isn't bright enough to bother me.

Light influences the production of a hormone that regulates when we get that sleepy feeling. Too much light tends to make us wake up. Unfortunately, light is only one of the factors that influences our ability to fall asleep. Stress, caffeine use and a host of other factors can also contribute to a case of insomnia.

Insomnia can be described as the inability to fall asleep, the inability to stay asleep or waking up too early. There are three categories of insomnia . Chronic insomnia is long term and happens most nights for a month or longer. Two to four weeks of poor sleep constitutes short-term insomnia and the transient form of insomnia lasts but a few nights.

Benzodiazepines could be prescribed to help one fall asleep on a short term basis. Long term use of sleeping pills can become addictive.

Lorazepam is a benzodiazepine used for insomnia and anxiety relief. Lorazepam also goes by the names Lorazepam Intensol, Loraz, Alzapam and Ativan. In Canada you might find the names Nu-Loraz, Novo-Lorazepam or Apo-Lorazepam.

There are a number of side effects that a Lorazepam user might wish to be aware of. Among them are clumsiness, drowsiness and dizziness. Other possible side effects include, decreased sex drive, difficulty urinating, nausea, constipation or diarrhea. There are more potential side effects, ask your pharmacist for more information.

The human body can be viewed as a system made up of other systems. There are a number of systems that work together to make up the miracle of human life. Whenever introducing an external force to one of these systems in the form of a drug, the potential to interfere with or cause problems in other systems always exists. For this reason, you should work closely with your doctor or pharmacist when taking any medication. If you are fortunate to have a doctor who is willing to entertain alternatives, this will broaden the arena of options that are available to you.

Keep in mind that many drugs are synthetic imitations of substances that occur in nature. Sometimes a doctor who is willing to utilize these natural alternatives can be of great benefit.

Consider that this article is for information purposes only. It is not intended to give advice. It is also not intended suggest treatment, diagnosis or prevention of any health condition. Consult your primary care physician for any health related issues you may be facing.


About The Author
David Snape writes for http://tobeinformed.com/sleep/sleep.html.

Insomnia Basics

Insomnia Basics
by: Jason Rickard

In laymens terms, Insomnia is a medical condition characterized by the patient’s inability to sleep or rest his/her mind for a reasonable time. The common symptoms include trouble falling asleep, waking up frequently at night and finding it difficult to go back to sleep again, waking up very early before dawn, or feeling non-refreshed even after an apparent 7-8 hrs sleep at night. The direct outcome of this condition is that the patients,during the day, will appear sleepy and fatigued, may have troubles concentrating or thinking clearly, and very often, behaves depressed and irritable. However, thanks to the developments happened in the medical domain, insomnia is completely curable now, the only important aspect being to diagnose the exact cause of insomnia with precision.

Types of Insomnia

Insomnia is classified into three types – Transient, Acute (Short-Term) and Chronic. Transient Insomnia lasts from a single night to few weeks and after that everything will be normal. Sleeplessness caused due to a short term anxiety or jet-lag can be grouped under transient insomnia. If such sleeplessness occurs again and again, then that condition is referred to as intermittent.

Acute Insomnia lasts from three weeks to six months, but the patient experiences no symptoms or episodes after that. If sleeplessness occurs for at least three nights a week and the pattern continues to over a month or more, then it is considered to be Chronic Insomnia. It is the most severe form of insomnia one can get.

Causes

Insomnia can be primary or secondary. Primary insomnia is caused naturally and is in no way related to any health issue or disease. Secondary insomnia is the result of some medical condition – such as asthma, cancer, arthritis - fear, stress, anxiety, medications, or a poor sleeping environment in one's bedroom (partner snoring or any other irritating sound or noise constantly disturbing the sleep).

Some other causes of insomnia include sleep apnea, parasomnia, mania, hypomania, gastroesophageal reflux disease etc. It can also be a symptom of an approaching depression or hyper-thyroidsm.

Treatments

As mentioned earlier, insomnia may be the result of a variety of factors. Hence its treatment also includes diagnosing the exact cause of sleeplessness, and addressing the issue precisely. For example, if insomnia is caused due to some underlying mental illnesses, it must be cured before the patient could again able to sleep peacefully. In some cases, doctors may prescribe sleeping pills to bring back the sleep, but such a methodology is not advisable for longer periods. Relaxation therapy, meditation, acupuncture, aromatherapy, reconditioning, and sleep restriction techniques are also invariably suggested for insomnia, but its effectiveness may vary from person to person.


About The Author
Jason Rickard is the owner of http://www.yourfavouriteshop.com - Offering White Noise and Relaxation CDs - Visit http://www.hapahapa.com for more articles.

Is Insomnia A Real Disease Or Just A Habitual Mental Disease?

Is Insomnia A Real Disease Or Just A Habitual Mental Disease?
by: Jason Rickard


Many psychologists claim that insomnia is a mental disease developed by strong thinking patterns which trick the victims mind into believing that sleep is hard to achieve. Some others believe that insomnia is a real disease where a person cannot achieve a state of sleep due to many reasons, including and not limited to, too much caffeine consumption, anxiety and stress disorders, extreme excitement and or depression.

Psychologists who support the idea that insomnia is just a mental disease is due to the fact that over ninety percent of insomniacs can be put to deep sleep using hypnosis techniques by slowing down the brain activity. In some recorded cases of insomnia, it was noted that due to high brain activity a person was not able to sleep even when drugs used to induce sleep were used. Only when the brain activity was slowed down using hypnosis, were the insomniacs able to sleep. Another important fact used to argue that insomnia is merely a mental disorder is due to popular beliefs that caffeine and other such stimulating chemicals, increase brain activity.

It is believed that people become insomniacs through a simple process which becomes habitual leading to insomnia. To further explain this, when someone has increased brain activity, they cannot sleep. They soon begin fearing that they will not be able to go to sleep in time to get up for work in the morning. This fear turns a reality and in the morning they drink coffee and tea which contains high concentrations of caffeine to remain active during the day. The high concentrations of caffeine prevent the person from falling asleep. Night comes and this turns into a habitual process that goes on and on every night.

Some others claim that insomnia is a direct result of patients suffering from anxiety, depression and stress. These create restlessness during the night time, and victims are unable to sleep. So in order to treat insomnia, the patient must first be treated with his other illnesses that lead to insomnia.

What ever it may be insomnia can be cured, and it is not an illness that can have serious health defects, unless a person begins resorting to drugs to induce sleep, which takes insomnia to a whole new level. Nevertheless, you should check with an expert if you fear that you have developed this bad habit.


About The Author
Jason Rickard is the owner of Your Favourite Shop - http://www.yourfavouriteshop.com - Offering White Noise and Relaxation CDs - Visit Hapa Health - http://www.hapahapa.com for more articles.

Tips To Overcome Insomnia To Prevent Acne, Hair Loss, Ulcer And Headache Problems

Tips To Overcome Insomnia To Prevent Acne, Hair Loss, Ulcer And Headache Problems
by: Christopher Wen


Are you suffering from acne problems, hair loss, ulcer attack or frequent headache? Or do you feel that you are constantly in stress? The most like causes of all these maybe perhaps be insomnia, or lack of sleep and rest. Today let us discuss how we can deal with insomnia.

If you have a rocky workplace, this can also be a good excuse for insomnia. You are going to be stressed and uneasy about a lot of things when you are worried about what is going on at work. You need to find out a way to work through these problems to make them better. Get help from your supervisor or manager to take this problem on. Once you get it sorted out, you will probably find that you can rest better at night and start sleeping through the night like you once did.

Do not overeat as heavy meals will drain out your energy. Instead of eating a large meal, you need to eat three smaller meals throughout the day. You need to have your blood sugar and your insulin levels more even. You will also find it easier to sleep at night if you eat this way. You need to keep watch of what you eat so that you can dream away at night. Eating rich foods will help you out a lot when it comes to dieting. Remember that overeating can not only cause insomnia, it can also cause unwanted weight gain too.

Next, are you finding hard to concentrate while you sleep? Do you know that there are as many as 100,000 car accidents and fifteen hundred deaths that are from accidents caused by people that are driving while drowsy. This is a serious problem and one that more and more people need to address. There are lots of people that are sacrificing their sleep to do other things in life. It is not going to help anyone if a person skips the sleep that they need in order to do something else.

Insomnia is a leading cause in the United States for decreased productivity. Each year insomnia will cost the United States over one billion dollars for the research and the lost work that is not getting done. This is a serious condition and one that has to be taken more seriously. There are more and more people under stress and hectic lives. They are not allowing themselves enough time for rest and relaxation and this is leading to more severe problems for them such as headache, acne problems, and even hair loss.

You should also eat a great breakfast. You need to eat foods that boost your metabolism and give the body energy to burn off. The brain will depend on the glucose for fuel and so carbohydrates for breakfast is a great idea. You should try to not skip any meals. It is important to eat healthy and to eat when you are hungry. Cereals and wholegrain bread is the best way to get a good start on your day and keep you awake.

Lastly, about a third of the average persons life is spent sleeping. This means that sleep is very important to our health and us. Healthy sleep is more important. It is vital to a human's body and it is going to be essential for the brain to function the way that it is intended. Other organs in the body also depend on the amount of sleep that a person gets to function properly.

Alright! You've now completed the easy part. From here, you have to start to plan a regular and healthier plan for your daily life. By changing your lifestyle for a better, healthier one, you will ultimately enjoy a healthier, happy life.


About The Author
Christopher Wen is the webmaster for greenHealth information site where he provides articles, news, and remedies to current health issues we faced in our everyday life. Check out his blog at http://greenhealthinformation.com.

5 Top Things That Cause Your Insomnia

5 Top Things That Cause Your Insomnia
by: Riana Lance


Millions of people out there suffer from insomnia almost every night. Many are trying to cure it with drugs. Why should you use drugs if you can find the causes and manage to overcome them?

Yes, there are some simple solutions that you can try. You only need to find the cause, and, zap! You can cure your insomnia almost effortlessly.

Here are some top causes:

• Your bed room

Is it messy? Is it too crowded? Did you choose a calm color of wallpaper or paint?

Yes, all should be put into considerations.

Sleeping is a process to relax your body. And, you can never get relaxed if you’re not comfortable with the condition of your bedroom.

• Your bed

Make sure that both the bed and pillow are comfortable and clean. Remember, it will be hard for you to shut your eyes if you’re not comfortable.

Also, avoid doing other activities than sleeping in your bed. If you’ve been watching TV while lying in your bed, you’d better stop it. That might be the cause of your insomnia. It’s better to move the TV out of your bedroom.

Bed should only associates to sleep, not to other activities.

• Clocks

How come a clock can cause insomnia? You might ask.

Let’s see it this way. You’re having an exam or job interview tomorrow and of course, you wouldn’t want to be late for that.

So, before sleeping you go checking you clock placed on the table next to your bed, once. Then, you check it out again. That makes it twice. And again, and again. Not only it takes too much of your sleeping time, but it also adds to your nerves.

Stress will avoid you from sleeping. So, put your clock somewhere else.

• Too many thoughts

If your mind goes to several directions such as jobs, family, health, etc, you’ll never be able to get yourself relaxed.

Try to avoid thinking too much when you already get in your bed. To help, you can count sheep.

Yes, that might sound silly but it helps you get your mind into one single direction. Soon, you’ll be sleepy and close your eyes.

Just try and prove it.

• Alcohol

The alcohol works as a stimulant and regardless of how tight you close your eyes or how deeply you long for sleep, it doesn't happen.

The way to avoid alcohol induced insomnia is to either not drink in the evening or choose a drink that works to relax you instead of stimulate you.

If those are the things that cause your insomnia, follow all the tips to get a good night sleep. I believe, soon, you’ll be sleeping like a baby.

Have a nice sleep!


About The Author
Riana Lance has a deep concern on health. Get her inspirational e-mail guides on How to Cure Insomnia at http://www.healthifica.com/reports/insomnia.php Also, grasp her other motivational health tips at http://www.healthifica.com, a worth-to-visit daily updated blog.