Sleep Disorders and Treatment

Insomnia
Pic by cottonbro

In adults, sleep disorder causes are many. Sleep disorders in adults are especially common among middle-aged men, who are at an increased risk of sleep apnea. Sleep apnea can lead to serious complications like stroke and heart attack. Sleep apnea affects more men than it does women, who usually have milder symptoms. In adults, sleep disorder causes can range from psychological and emotional to medical and physiological, such as sleep deprivation.

Sleep Disorders

Sleep deprivation, for many people, is defined by oversleeping. Overeating and being unable to sleep are both symptoms of sleep deprivation. Overeating is a symptom of depression and other emotional conditions. Depression also leads to insomnia, which is a sleep disorder that leads to depression.

Sleep deprivation, of course, is not the only sleep disorder. Sleep disorders can result from physical and emotional disorders. Physical disorders include conditions like hypertension, asthma, high cholesterol, high blood pressure, diabetes, heart disease, and obesity. Emotional conditions may include stress, depression, and anxiety. Medical conditions like a tumor, a heart valve, and growths in the throat can cause sleep disorders. Psychological conditions include phobias, generalized anxiety, post traumatic stress disorder, and eating disorders.

When you suspect you are suffering from a sleep disorder, visit your doctor for a thorough medical examination. Your doctor will look for signs of sleep disorders and will also do testing to determine the cause of the sleep disorder. If your doctor diagnoses you with any type of sleep disorder, it is best to talk to him or her about the treatment options. Treatment for sleep apnea may include:

Continuous Positive Airway Pressure: CPAP is an option for treating sleep apnea. CPAP masks are used to provide continuous flow of pressurized air into the nasal passages, preventing obstruction of breathing during sleep. Your doctor will instruct you on how to wear the mask and what to expect. It takes about 30 minutes per night to wear the mask, although it is most comfortable to wear while sleeping.

Snoring Chin Straps: Snoring chin straps are used to keep the upper jaw in line with the throat. and mouth during sleep. Snoring is a condition in which the soft tissues of the mouth relax and collapse, creating a loud snore. Chin straps keep the mouth closed and keep the soft tissue from collapsing.

Continuous Positive Airway Pressure Therapy: CPAP treatments can also include an iontophoresis (pressurizing the airway) through a tube inserted into your nose. This treatment can be done in a sleep study or as part of an overnight stay at a sleep center. This treatment will increase your breathing capacity to compensate for air that is not being able to be inhaled. Iontophoresis has also been shown to improve sleep apnea, even with age, helping you to sleep throughout the night and improving sleep quality.

There are many other sleep disorder treatment options available. Each person should talk to their doctor to make sure they know the options that are right for them. Each case of sleep disorder may require a different treatment option.

Another area that has opened up as sleep disorder treatment options is hypnosis. The process is similar to hypnotherapy, but more of an exercise regimen rather than a medical method. Some of the benefits of hypnosis include increased relaxation, the ability to help you better cope with stress, improved focus, and improved memory. It also helps people relax the mind and body so they can better cope with stressful situations. It is most often effective for treating insomnia and sleep apnea.

If you or someone you know may be suffering from a sleep disorder, it’s important to know the treatments available. and the best way to seek help. Once you have the information, you can find a solution to your problem and get to sleep!

There is hope for those who suffer from sleep disorders. It’s up to you to choose what is best for you and your symptoms. You can learn all of the steps needed to help yourself.

Remember that sleep disorders can’t be ignored or treated alone. You can find the right information, get help, and find the right treatment. treatment that works for you. A little research will go a long way.

Insomnia

Wiki

Baby’s Sleeping Routine

There are many factors to consider when choosing a baby-sleep routine and choosing the best one for your newborn can often seem overwhelming. As with most things, there are pros and cons to each, so it is important to make sure you have all the information before you make your decision. After all, your baby is probably going to be sleeping through the night and this is why you want the best possible experience for them, right?

Good sleep routines are vital for newborns, as they will develop their sleeping patterns over the first year or so. As you may have already discovered, this is a sensitive time in their lives, and many parents worry about the safety of their newborns. It is therefore important that you begin the process of establishing an early bedtime routine as early as possible. When you choose a good baby sleep routine, you will also find that it is easier to get the same result from them every single time, so they don’t forget how to do it.

Your newborn’s development and the environment in which they are raised are two of the biggest influences in the type of sleep routine they need. They will need to sleep in a crib, bassinet, or other such structure, so the best thing you can do is make sure that they are in a safe place. A nursery is not usually the ideal place to give your newborn a safe sleep routine, so you will need to make some sacrifices to get them where they need to go. One common mistake is giving your child a crib which is too large for them to move around in. This can lead to accidents and may even discourage them from sleeping altogether.

Baby sleep training

Baby’s Sleeping Routine

If you are worried about your newborn becoming bored with their routine and you need help getting one, you can always ask the child psychologist at your local hospital for advice. Many psychologists offer their services as a consultant, and they will often be happy to help you set up a sleep routine for your baby, helping you to create a routine that is both comforting and beneficial to them. This is a good idea, especially if you are struggling to get your child to sleep at night, as many parents find it quite stressful. This is especially true if they spend their time sleeping in a separate room or sleeping bag, as they are able to sleep much better if they feel secure.

Many parents will find that baby’s sleeping routine is easy once they find a system that works. The trick is to use positive reinforcement so that your baby is encouraged to follow the routine. This can be accomplished in several ways. It is best if you can have your child wear their clothing while they are in the bedroom, as this will help to keep them busy during the day and prevent them from feeling the need to rush out of bed.

Another way to encourage them to use the baby’s sleep routine is to tell them a favorite part of it, whether it is breathing or certain activities. Once they know that their body is getting adequate rest, you can then let them know just how much sleep they should expect each day, and how they can go without it. This will encourage them to take regular naps throughout the night, as long as they don’t need it too often.

Naps are good, especially if they are used to waking up in the middle of the night. If you are having trouble getting your baby to sleep, try setting them up for naps at the same time each night, so that they can catch up on any sleep they have missed. If they wake up frequently throughout the day, it is important that you have someone with them in the early hours of the morning or evening, so they know how to get ready to go to sleep again.

Using positive reinforcement for your baby sleep schedule can really help them settle in. This is important because if you do not use positive reinforcement, you are more likely to find yourself feeling frustrated and upset at them in the end.

Baby’s Sleeping Routine

 

Insomnia

The most effective way to teach a child to read

How To Sleep Better – Learn How To Sleep Better

If you are like millions of people around the world, your sleep pattern can easily be affected by things outside of your control. Whether you have an unpredictable work schedule or have been taking certain prescription medications, it is important to understand the effects that insomnia can have on your life. This article contains some sleep tips to help you get that much-needed rest and learn how to sleep better.

How to sleep better

One of the things that people can never escape in this world is stress. In order for the body to be recharged for the next day’s challenges, it is important to de-stress and get a good night’s sleep.

In accordance with Mark Stibich, Ph.D, sleeping is an important function in keeping the body strong and up for anything. To be specific, it is responsible for cellular repair, muscular repair, energy, memory, concentration, etc.

Constant sleep deprivation increases the body’s risk of having infections, cardiovascular disease, diabetes, obesity, and other diseases. With the different distractions in life, having good quality sleep every night can be a difficult one for some people. Therefore, it is important to wind down.

The following are some of the best ways to wind down:

Turn Off What Must Be Turned Off – 2 hours before bedtime, turn off the computer and TV. The stimulation coming from this kind of electromagnetic stress will keep the mind ticking into the late hours of the night, causing to be more aggravated and stressed.

Pamper Yourself – After a hard day’s work, one needs to pamper oneself by simply taking a hot bath or shower. The warm water can relieve achy and tired muscles. In order to soothe the entire body completely, one can also add in lavender shower gel into the tub. To make the bathing moments more special and invigorating, set the bathroom with scented candles. When done, apply the favorite lotion to the skin and go to bed. But don’t forget to dry hair.

Breathe Deeply – Before going to bed, one needs to engage in meditation or a deep breathing exercise. Doing so will aid in lowering one’s heart rate, thus resulting in a more relaxed and calm state of mind. In every deep and long breath, one take can also have a chance to release all the physical and mental stress.

Take Time to Read – Before going to bed, a person should try to read favorite magazines or books. This will not just take the mind to a positive state but will make a person sleepy as well. Therefore, he will fall into deep slumber more easily.

Drink Tea – A hot tea prior to bed will surely soothe and invigorate the senses. Its warmth will help slow the body’s system and lull into a deep sleep. A person should not drink coffee because it will make him awake all night due to its high caffeine content.

One of the best ways to give oneself a treat is through winding down. By following the ideas mentioned in this article, one will surely have the most relaxing and deepest slumber ever.

Insomnia

How to sleep better

People are always looking for easy ways to improve their lifestyles and to answer the question “how to sleep better.” Research has demonstrated that sleep deprivation can directly impact memory and brain function. Without enough sleep, people may not be able to think clearly or remember things. Sleep quality is key to physical recovery, mental functioning, and achieving successful academic and professional success after surgery.

The best way to find how to sleep better is to first understand what causes insomnia. When people are chronically tired throughout the day, they can suffer from various mental health problems, including stress and depression. Insomnia is the most common type of sleep disorder, affecting about 75 percent of people who experience sleep problems.

Other sleep problems include fibromyalgia and chronic fatigue syndrome. Fibromyalgia can have serious consequences when left untreated. Chronic fatigue syndrome is related to poor mental functioning, making it difficult to function daily. Many of these problems are treated with prescription medication. It is important to determine if insomnia is the cause of the sleep disorder.

Learning how to sleep better includes a change in lifestyle. Some people get by with changing certain habits. For example, they might sleep on their back instead of their side, or avoid alcohol and caffeine to help them sleep at night. These tips are good ideas to keep in mind, but there are also a few natural techniques that work just as well.

To improve your sleep quality, one of the simplest methods involves getting a consistent amount of sleep each night. Most people will wake up every two to three hours before their body time. Avoid being woken up by loud noises, such as televisions, alarms, or alarms in general. Keep the room dark. Get the temperature around you comfortable and do not allow people to interrupt your sleep. If you need to read, go ahead and do so in short bursts and read at a comfortable reading pace.

Another way to learn how to sleep better is to keep track of your sleep patterns. If you know how many hours you slept and how long you have slept each day, you will be able to set a routine for yourself what works for you. Learning how to sleep better will also help you get quality sleep each night.

How to sleep better doesn’t take too much time, but is something you should put into place to ensure your recovery. Taking care of yourself and following a healthy diet can help you achieve a balanced sleep schedule.

When you are dealing with sleep problems, the first thing to consider is what causes them. Are you fatigued throughout the day? If so, try taking a nap. Or if you are easily irritated, consider avoiding certain situations that could irritate you.

Your sleeping habits can affect your sleep quality. If you sleep on your back each night, try to switch to a sleeping position that provides more support. Sleeping on your sides and back may make you feel more comfortable with your sleeping position, reducing pressure on your neck and back.

Learning how to sleep better also includes improving your mental functioning. Your health can impact your sleep quality. For example, people who have depression, anxiety, and stress are more likely to have sleep disorders than those who are mentally healthy. In addition, being exposed to environmental factors that interfere with your sleep (like loud noises and lack of darkness during the day) can affect your sleep.

Learning how to sleep better can improve your quality of life. You might find that if you follow a healthier lifestyle and eat a healthy diet, you can sleep easier at night. You can even start improving your mood and feel healthier and more alert. Getting the sleep you need can help you maintain a healthy lifestyle. Many people are surprised when they learn how much better their quality of life is when they take the time to learn how to sleep better.

 

Insomnia An essential guide to end sleepless nights

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Causes of Insomnia

causes of insomniaInsomnia, also known as a sleep disorder is characterized by being unable to fall asleep. People with Insomnia are typically restless, irritable, and often complain of waking up too late in the day and having difficulty going back to bed.

Some common causes of Insomnia

1. Adrenal Exhaustion
2. Side Effects of Medication
3. What You Eat and Drink
4. Restless Leg Syndrome
5. Body Temperature
6. Hyperthyroidism
7. Lack of Routine

1. Adrenal Exhaustion:
If you have ever heard the expression “I am too tired to sleep” what the patient may be suffering from is adrenal exhaustion. If you can imagine the body being like a rechargeable battery, eventually that battery loses all power and can no longer be recharged.
Well, that’s what happens to the body during adrenal exhaustion.

2. Side effects of Medication:
If one hasn’t been getting a decent night’s sleep for a while, it is worth looking up the side effects of any medication that one may be taking. Quite often, medications hide a multiplicity of side effects and a common side effect is insomnia. Apart from upsetting your REM sleep which is the deep sleep that most people experience when sleeping normally, medications can also contain content such as caffeine and other stimulants which may just be stopping one from sleeping correctly.

3. What to eat and drink:
Undigested food can cause all kinds of problems from heartburn right the way through the spectrum to GERD and if one is in the habit of eating in the three hours before you go to bed, then it’s time to change your habits. Any heavy amount of food is discouraged. However, if one wants a light snack, this may be healthier than to think. A small and limited snack of crackers (which are carbohydrates) can trigger the feel-good hormone, serotonin that helps to promote healthy sleep.

4. Restless Leg Syndrome:
Studies have shown that neurotransmitters called glutamate may be the cause of RLS since these were shown to be elevated in people with RLS. Glutamate release from the brain is used to improve cognitive development and thus would be something a human being might need if intending to study or learn something new. However, when needing to sleep, this neurotransmitter can make the mind too active and thus make sleep almost impossible. Stretch and exercise help this, so yoga may have the answers for those suffering from R.L.S.

5. Body Temperature
Body temperature is dictated by the sympathetic nervous system and there is some correlation between the activity of this system and the way that one breathes. Apart from keeping the bedroom aired, therefore, doing breathing exercises helps the oxygen flow through the sympathetic nervous system and this helps to control the temperature of the body. Deep breathing, such as is done in yoga meditation can help in circumstances such as these, as this makes the sympathetic nervous system more efficient.

6. Hyperthyroidism
If the thyroid is hyperactive, it speeds up the heartbeat and makes the body hyper-active. This hyperactivity means that it is hard to relax. If one is hyperthyroid, this can be determined by a simple blood test and if one is already being treated for thyroid problems, it may mean that the medication one is taking is working too hard.

7. Lack of Routine
Many people live alone and do not have any structure to their daytime activities. Of these, many will also be inactive – either through lifestyle choice or because of invalidity. Thus, when bedtime comes along for normal people, they don’t see that it’s important to keep any kind of routine. One patient who stayed up until 4 in the morning on a habitual basis could not understand his lack of sleep, though what he was doing was actually using up all of the energy in his system and making himself too tired to sleep. It is necessary that people do have some form of routine in their lifestyle that includes:
● Rest
● Exercise
● Good nutrition
If any of these aspects are missing from the daily routine, then it may be impossible to sleep because the body is not ready for sleep. It’s almost like fighting the natural circadian cycles and these need to be respected in order to remain healthy. Thus, it helps to have a set time to get up. It also helps to try to be active. The subject mentioned above was not active and spent much of his time on the Internet, thus not getting any exercise at all. The oxygen levels in his blood were low as a result of this lack of exercise.

Other common causes of Insomnia includes:

  • Stress
  • Mental health disorder
  • Medical condition

The difference lies in the intensity of emotions a person experiences for a set amount of time.

Besides that, underlying medical conditions can also be a reason for the causes of insomnia. Fortunately, insomnia is treatable in most cases.

These medical conditions can be either severe or mild, inducing insomnia to occur at a different point in a person’s life. These symptoms include nasal allergies, sinus allergies, lower back pain, overall chronic pain, gastrointestinal problems, arthritis, asthma, and other neurological problems.

The stress on the patient’s body will cause the mind to stay awake for a longer period of time. For instance, those who catch a cold will realize that they are staying awake for the majority of the night or they might find themselves waking up frequently. Both of these factors can result in a person having a severe lack of sleep and rest. They might try to relax while having a cold, but insomnia will prevail.

Physical pain can also be a reason for the causes of insomnia as the body cannot get into a comfortable position to rest. This situation is typical when a person experiences any pain in his body. The best way to fall asleep and stay asleep fast is to get the body in a comfortable position in bed. It will also aid in healing and ensure a more productive sleep. Otherwise, the person might find himself in a constant battle to fall asleep and even opt for unnecessary medication if he can’t get into his best sleeping posture.

 

Sleep disorder often happens due to stress or depression. Some common causes of Insomnia may also be the following: Physical problems that affect the body like arthritis, diabetes, allergies, cancer, or even depression. Medical conditions also include Alzheimer’s disease, heart disease, and lung disease and some of them are treatable with prescribed medication. But all these reasons or medical condition can happen for different individuals. If you experience any of these Insomnia symptoms, it is important to consult your doctor so that he can determine the cause of your Insomnia and prescribe the required medications. Some of the most common causes of insomnia include stress, anxiety, depression, or fatigue. A combination of all these causes can cause Insomnia and thus the symptoms can overlap. The major reason that causes Insomnia is lack of sleep. Most people do not have enough sleep because they live and work in a very hectic and fast-paced world. The problem with this is that our brain does not have enough time to slow down to go into its natural sleeping mode and we end up feeling tired throughout the day. Insomnia causes can also happen because of a sleepless night. Sometimes a person gets up in the middle of the night or feels that it is impossible for him to go to sleep. Thus it becomes extremely important for the person to get adequate sleep so that he can overcome his stress and get back on track in life.

Other causes of Insomnia may be accidents. When we are driving, walking, or doing household chores, we may get tired and need to take a nap or we may be in a situation where we need to be away from a certain object or situation for a period of time. These situations are called accidents and they can cause Insomnia. In addition to those above two, there are other Causes of Insomnia. One of the reasons why Insomnia occurs is the lack of relaxation and proper sleep hygiene. People are always in a hurry and are prone to irritability and stress, which makes them lose their balance and get sleepy. There are many reasons for Insomnia and it is therefore important to identify the reasons for Insomnia so that a person can take care of it. If a person is suffering from Insomnia, then he should try to identify the reason for which he has become tired and start taking proper care of himself. Once he has identified the causes of insomnia, the person needs to take some preventive measures that will help him achieve healthy sleep. These preventive measures will include good sleep hygiene routine and regular exercise. He should also try to reduce the level of stress in his life. There are various treatment options available for Insomnia. However, it is important for a person to consult a doctor and find out the actual cause of Insomnia so that the doctor can prescribe the right medication for the person. and also make sure that he takes the necessary amount of sleep. Some people prefer to take relaxation pills while some prefer acupuncture and herbal supplements. Others prefer to eat healthy food and try to avoid certain things that might disrupt sleep patterns like watching too much television, reading too many books, or watching movies. Others find it difficult to sleep because of allergies and have sleep problems like hay fever, pollen allergies, etc. There are several health care practitioners who have specialized in treating Insomnia. Most doctors will recommend the person to take a supplement. These doctors will suggest various types of pills, herbal supplements, and medications for treating Insomnia.

Insomnia An essential Guide to End sleepless nights

The information given above is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. It is for general information only.

Parenting

Ladakh

Types of Insomnia

  1. Acute Insomnia:

This type of insomnia doesn’t last for a prolonged time. Instead, it only happens due to certain factors or events during a specified period of time.

2. Chronic Insomnia

It’s a prolonged kind of insomnia that occurs at least three nights per week and lasts for at least three months. Usually, this occurs when a person is facing a significant change in his environment, physically or mentally.

types of insomnia

Insomnia, commonly called sleepiness, is an uncomfortable sleep problem in which you are unable to fall and stay asleep for the entire night. The condition can vary from short-term to chronic. It can also last from several nights to several months. A briefcase of insomnia can subside within a couple of days, while more prolonged or persistent insomnia may not heal over a period of time.

There are many different symptoms of insomnia. Common symptoms include difficulty falling asleep, waking up too early, waking up several times during the night, waking up feeling disoriented and waking up refreshed but with less energy than before. In some cases, insomnia can also cause daytime drowsiness, irritability, lack of concentration, and a loss of appetite.

Insomnia can lead to serious health issues. Sleep deprivation can lead to heart attack and stroke. Insomnia can also result in poor concentration and memory. The inability to sleep can also interfere with your work or school performance.

Sleep deprivation leads to many physical ailments. Insomnia can lead to increased stress, a lower immune system, higher risks of contracting diseases such as diabetes, hypertension, and cancer, as well as reduced life expectancy. Insomnia has been linked to depression and anxiety. Insomnia can even make it harder for you to maintain healthy relationships. Lack of sleep can also lead to weight gain and increased levels of bad cholesterol, which are also associated with other serious illnesses.

One of the main causes of insomnia is depression. Depression and lack of sleep are often coupled together because both conditions interfere with your ability to sleep. Your depression may make it difficult for you to fall asleep at night, or it may make falling asleep hard. Depression may also cause insomnia by causing insomnia during the day so that you do not get adequate sleep during the daytime. Even though you might be able to fall asleep when you wake up, your depression is making it difficult to fall back to sleep.

Stress is also a major cause of insomnia. If you find that you are constantly anxious or stressed, you may not be able to sleep easily. Lack of sleep can also lead to depression and anxiety. This is because when you are not rested and relaxed, you are more likely to feel the effects of stress on your body and mind. Some people who suffer from severe depression actually experience chronic insomnia and can not fall asleep or stay asleep at night.

Chronic insomnia can also be caused by other conditions that you do not even realize are causing your insomnia. If your doctor suspects that you may have insomnia, you should see him or her about your health issues.

Many people suffering from different types of insomnia are unaware that they have the condition. It is important to recognize that many people who suffer from insomnia also suffer from the related conditions.

A number of people who suffer from insomnia have medical reasons for having the condition. This includes problems with their sleep, being over-sedated by certain medicines, and having health conditions, such as thyroid and diabetes.

There are also a number of other reasons why people may suffer from different types of insomnia, including being overweight or under-weight, poor diet, or unhealthy eating habits. People who suffer from low self-esteem often suffer from insomnia. Poor hygiene and eating habits are also associated with sleeplessness. This includes alcohol consumption and lack of exercise.

Many psychologists believe that insomnia is a sign of deeper problems in the individual. Many people who suffer from insomnia also suffer from depression. Depression is often brought about by stress and/or anxiety. It is important to note that insomnia does not always mean that a person has major depression, however. There are several cases of individuals who are just sleeping too much because they are not able to cope with daily demands.

One of the most common causes of insomnia is that a person has never really learned how to relax. Some people may not know how to relax before going to sleep at night. If a person has never learned how to relax properly, then they may be prone to insomnia.

 

Insomnia End sleepless nights

Wiki

Insomnia: An Essential Guide To End Sleepless Nights

InsomniaPhoto by  cottonbro

Introduction

There are so many reasons why people need to get a good night’s sleep. In fact, it is not just designed for physical health, but for the mental, social, emotional, and spiritual health as well.
By simply having a good quality sleep every night, the quality of one’s life will also improve.

The amount of sleep humans need greatly varies with every person, yet on average, an adult must have 8 sleeping hours. Some people have the ability to do well in school or at work with only 6 hours of sleep, while others require 10.

According to the National Sleep Foundation, all people need to get the right sleep because this is how the body recuperates all the energy it has lost after a tiring day.

What is Insomnia?

Insomnia is the difficulty of falling asleep and staying asleep. It refers to the types of restlessness a person suffers at different points of his or her sleep cycle.

In other words, insomnia is defined as the incapability to sleep, not depending upon the number of sleeping hours, but on the quality of sleep.

Thus, even if a person is able to sleep 8 hours during the night, but feel tired when he wakes up, that means the person might be suffering from insomnia. 

Types of Insomnia

  1. Acute Insomnia:

This type of insomnia doesn’t last for a prolonged time. Instead, it only happens due to certain factors or events during a specified period of time.

2. Chronic Insomnia

It’s a prolonged kind of insomnia that occurs at least three nights per week and lasts for at least three months. Usually, this occurs when a person is facing a significant change in his environment, physically or mentally.

How Insomnia Can Affect the Body

Psychologists and scientists who conducted studies on sleep disorders have found out that sleep deprivation can have an adverse effect on the following:

Metabolic Functions – The processes required for a living organism’s maintenance.

The Immune System – This system is a defense mechanism that is made up of a large network of organs, tissues, and cells working together to give the body shield from any infectious organisms like toxins, parasites, viruses, microbes and bacteria.

Cardiovascular System – This system comprises of capillaries, blood and heart vessels, veins and arteries. It transports gases, metabolic wastes, hormones and foods to and from the cells.

Nervous System – The brain, an integral part of the nervous system, controls everything concerning the body such as fundamental functions, sensations, emotions, thoughts and actions.

Insomnia Symptoms

Insomnia
Pic by cottonbro
  • Difficulty in falling asleep
  • Not feeling well-rested after a night’s sleep
  • Lack of energy or fatigue at different moments of the day
  • Irritability, depression or anxiety
  • Difficulty paying attention, focusing on tasks, or remembering
  • Increased errors or accidents

Those with insomnia will feel the lack of energy, fatigue at different moments of the day, facing difficulty in concentrating on tasks, experiencing terrible mood disturbances, impaired memory, slowed speech and having a low-performance level in the workplace.

Disinhibition pertains to poor risk evaluation and lack of self-control. It commonly results to a reduced ability in managing or editing their response to a certain situation.

A human body requires rest to rejuvenate both mind and body. A lack of rest in either one of them will result in fatigue and various mental illnesses. Although they are terribly exhausted to the core, they still fail to fall asleep or stay asleep due to different causes.

Insomnia Causes

Common causes of insomnia

  • Stress
  • Mental health disorder
  • Poor sleep habits
  • Medical condition
  • Medication

The difference lies in the intensity of emotions a person experiences for a set amount of time.

Besides that, underlying medical conditions can also cause insomnia. Fortunately, insomnia is treatable in most cases.

These medical conditions can be either severe or mild, inducing insomnia to occur at a different point in a person’s life. These symptoms include nasal allergies, sinus allergies, lower back pain, overall chronic pain, gastrointestinal problems, arthritis, asthma, and other neurological problems.

The stress on the patient’s body will cause the mind to stay awake for a longer period of time. For instance, those who catch a cold will realize that they are staying awake for the majority of the night or they might find themselves waking up frequently. Both of these factors can result in a person having a severe lack of sleep and rest. They might try to relax while having a cold, but insomnia will prevail.

Physical pain can also cause insomnia as the body cannot get into a comfortable position to rest. This situation is typical when a person experiences any pain in his body. The best way to fall asleep and stay asleep fast is to get the body in a comfortable position in bed. It will also aid in healing and ensure a more productive sleep. Otherwise, the person might find himself in a constant battle to fall asleep and even opt for unnecessary medication if he can’t get into his best sleeping posture.

With all of these different causes in mind, we can now move on to the cure.

 

Cure: Home Remedies

  1. De-Stress
  2. What to eat?
  3. What to drink?
  4.  Exercises

 

  1. De-Stress

One of the things that people can never escape in this world is stress. In order for the body to be recharged for the next day’s challenges, it is important to de-stress and get a good night’s sleep.

In accordance with Mark Stibich, Ph.D, sleeping is an important function in keeping the body strong and up for anything. To be specific, it is responsible for cellular repair, muscular repair, energy, memory, concentration, etc.

Constant sleep deprivation increases the body’s risk of having infections, cardiovascular disease, diabetes, obesity, and other diseases. With the different distractions in life, having good quality sleep every night can be a difficult one for some people. Therefore, it is important to wind down.

The following are some of the best ways to wind down:

Turn Off What Must Be Turned Off – 2 hours before bedtime, turn off the computer and TV. The stimulation coming from this kind of electromagnetic stress will keep the mind ticking into the late hours of the night, causing to be more aggravated and stressed.

Pamper Yourself – After a hard day’s work, one needs to pamper oneself by simply taking a hot bath or shower. The warm water can relieve achy and tired muscles. In order to soothe the entire body completely, one can also add in lavender shower gel into the tub. To make the bathing moments more special and invigorating, set the bathroom with scented candles. When done, apply the favorite lotion to the skin and go to bed. But don’t forget to dry hair.

Breathe Deeply – Before going to bed, one needs to engage in meditation or a deep breathing exercise. Doing so will aid in lowering one’s heart rate, thus resulting in a more relaxed and calm state of mind. In every deep and long breath, one take can also have a chance to release all the physical and mental stress.

Take Time to Read – Before going to bed, a person should try to read favorite magazines or books. This will not just take the mind to a positive state but will make a person sleepy as well. Therefore, he will fall into deep slumber more easily.

Drink Tea – A hot tea prior to bed will surely soothe and invigorate the senses. Its warmth will help slow the body’s system and lull into a deep sleep. A person should not drink coffee because it will make him awake all night due to its high caffeine content.

One of the best ways to give oneself a treat is through winding down. By following the ideas mentioned in this article, one will surely have the most relaxing and deepest slumber ever.

 

2. What to eat?

Insomniac
Photo by Trang Doan

Proteins and Carbohydrates

Foods rich in carbohydrates like bread and pasta can make one fall asleep easily. They perfectly work with proteins to stimulate sleepiness, making combinations like crackers and cheese, cereal with milk, or toasted peanut butter great bedtime snacks. However, eating a large meal with a high amount of carbohydrates before bedtime can make one feel tired. One should also limit the protein consumption before going to bed because foods rich in it contain tyrosine, a type of amino acid that rouse the activity of the brain.

Dairy Foods

Yogurt, cheese, and milk are some of the foods that are rich in tryptophan, a type of amino acid that converts to serotonin and melatonin—both considered as good sleep inducers.

Peanuts, Poultry, Bananas, and Oats

Just like dairy foods, peanuts, poultry, bananas, and oats also contain tryptophan. Low-protein and high-carbohydrate meals are also believed to increase tryptophan levels.

Spicy Foods

These foods usually stimulate heartburn, which may keep a person awake all night long. So, if the body is not quite comfortable with spicy foods, then the person need to avoid them because his sleep quality will be at stake.

Caffeine and Energy Dips

The energy of the body naturally flows and ebbs throughout the day. In accordance with the National Sleep Foundation, there are common times for sleepiness—specifically 2 a.m. and 2 p.m. Taking a nap, especially in the afternoon, will help balance the energy and guarantee a normal duration of sleep at night. It is also crucial to plan caffeine intake around the sleep patterns. Just like sugar, a high amount of caffeine makes valleys and peaks of energy that may disrupt the sleep patterns. Drinking a small amount of caffeine throughout the day is also proven helpful when it comes to sustaining energy.

Circadian Rhythm

Primeval survival intuitions associated with food availability can reorganize the patterns of the sleep or circadian rhythm. By simply fasting for about 16 hours will trigger the brain that food is in short supply. Upon eating the food at a certain time that a person wish to be awake, the body will think that food is really present during that time, and will reorganize the pattern of his sleep. This is by far one of the most functional tricks that will help alter a sleep schedule for a time zone change, exercise routine or job change.

 

3. What to drink?

Coffee

The main ingredient in coffee is caffeine. This is popularly known as the most common drug in the world because it is a stimulant that works by increasing the body’s energy levels. Research shows that coffee drinkers suffer from a wide range of sleep disorders such as apnea, insomnia, and narcolepsy.

Coffee can make a person feel energetic the whole day, but it can make him feel restless the moment he goes to bed.

Alcohol

It is believed that drinking alcohol before going to bed will make a person feel relaxed and easier to enter dreamland. This may be true to others, but studies show that this beverage can disrupt sleep and increase the tendency to snore. According to London Sleep Centre scientists, it acts as a sedative but can disrupt the body’s sleeping pattern.

Those who sleep under the influence will feel like they have been in a deep sleep, but they have actually been deprived of rapid eye movement (REM) sleep.

What is alarming nowadays is that so many people have become dependent on alcohol in order to sleep. Experts claim that this is very dangerous to the body because it can lead to addiction and worse, insomnia.

The Relationship of Alcohol and Snoring

Many people think that by drinking too much alcohol, they will immediately fall into a deep sleep. As aforementioned, since it is a sedative, it can cheat the body out of good quality sleep. This is the reason why people who drink alcohol still get tired right after 8 to 9 hours of sleep.

Studies show that alcohol can turn a non-habitual snorer to a habitual one and worse, it can increase his/her tendency to suffer from apnea. This is because alcohol makes the tissue around the nasal passages and throat relaxed, thus making the soft tissue to vibrate and move.

 

4. Exercises

People suffering from this pesky sleeping disorder usually resort to medication, as it is convenient and offers quick results. However, the major drawback of medicines is that they can be very addictive.

Good thing, there are some healthy alternatives that can help you to be free from insomnia without spending a fortune and exposing your body to risks and side effects.

Thanks to Exercises

By simply stretching the muscles and moving the joints, one will no longer feel like he is a living zombie due to the inability to sleep. The following are some of the most ideal exercises that will give the body a boost and set the sleeping pattern on the right track:

Stress Relaxation Exercises – The key to having a good night’s sleep is relaxation. One of the most common and effective relaxation strategies is to count backward. In doing so, the excessively active neuron activity in the brain will be deactivated, so the person will become bored and go off to a deep slumber. But wait. If someone doesn’t want to count backward, he can just count sheep instead.

Breathing Exercise – one can also perform a deep breathing exercise involving the ribcage, lower back, lower abdomen, and chest. By simply inhaling deeply and fully, the parasympathetic nervous system which controls relaxation will be affected. This will result in sleep and comfort. In addition, since the person is inhaling more oxygen amount, his supply of the blood increases within the brain and body. As a result, the essential nutrients which aid to sleep better properly flow to the brain. This exercise is taught in Art of Living and Reiki.

Muscle Relaxation Exercise – This is by far the simplest exercise that can help a person avoid insomnia. All he needs to do is tense his muscles to the toes and relax them suddenly. When all the muscle groups are relaxed, he will not find it hard to enter dreamland. Acute stress will cause the muscles to have high tension. So, when the muscles are relaxed and tensed, the level of tension will drop below the normal level, thus helping to achieve a higher level of relaxation. However, he must be comfortable prior to performing this kind of exercise.

Insomnia
Photo by Andrea

Meditation – This is another effective exercise that can treat a person suffering from insomnia. All he has to do is work on the basic meditation aspect whereby he is concentrating on his breathing, on an object, or on a word. This activity will pave the way for him to have peace of mind and relaxation. Bear in mind that visual imagery is a great strategy that will aid him to distract his mind from your current problems.

By simply having a good quality sleep every night, the quality of life will also improve. However, this will only be possible if an insomniac person will fix his lifestyle and eat a balanced diet. In other words, the quality of sleep a person will get will depend on the everyday choices he makes and on how he live his life.

 

The information given above is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. It is for general information only.

 

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