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

Relaxing sleep

Most adults sleep for nine hours, although babies may sleep up to ten hours or more. The amount of time you sleep affects your state of mind and health, as well as the quality of your waking hours. If you need to get a good night’s sleep, you need to sleep well in order to feel refreshed when you wake up. A good night’s sleep allows your body to heal itself, so you can have a healthier life. Many people try various methods to help them fall asleep and stay asleep, but many don’t know that they can make themselves relax enough in the early hours of the morning to sleep longer without interruption.

Importance of relaxing sleep

At the end of a sleep cycle, most people wake up feeling tired and lethargic. This tiredness will eventually wear off, but it is likely that you will not have the energy to continue your day and will need to eat breakfast before heading out the door. For this reason, it’s important to start the day as deeply relaxed as possible, and sleep as much as you need in order to keep your body at its peak during the day.

Relaxation is an essential part of sleeping, because it allows your brain to settle down, so it can prepare itself to go to sleep naturally. When you are relaxed, you tend to remember everything more clearly and easily, which will improve your memory, concentration, and focus in the long run. Some of the most relaxing activities include reading a book, listening to peaceful music, or simply thinking about nothing and everything.

How to relax for a relaxing sleep

Meditation is a form of relaxation that you can do in your own home or in a quiet place. You can listen to your favorite song, close your eyes, and focus on nothing at all. This is a natural way to relax your mind and body and will help you sleep more peacefully at night.

Relaxing sleep

You can also try to relax by breathing in and out gently to release any stress and tension from your muscles. This will help you get rid of the tiredness after you have fallen asleep. You can use your hand to massage or rub a part of your body while breathing into it. This will work similarly to doing a breathing exercise to calm your body, although you won’t be physically moving your muscles.

Another way to relax yourself before you go to bed is to focus on a single object, sound, or image for a few seconds, then breathe into it deeply. Repeat this several times. Do this several times a day, and your muscles will become accustomed to the sound and you will notice that you are able to feel a difference in your sleeping position. By concentrating on a single thought or emotion, your brain will be able to focus on it, allowing your entire being to calm down, and drift away into a deep sleep.

One final relaxation technique you can try is to read to yourself for fifteen minutes each night. You can listen to relaxing music, or just listen to the sounds of nature. By reading to yourself while you read, you will become aware of the sounds, rhythms, and textures of the words, and allow your mind to calm down. This is particularly effective if you have trouble falling asleep at night.

These relaxation techniques are simple and easy to do and will allow you to sleep longer and better. If you find yourself needing to stay awake through the night, it is important to remember that there are many different things you can do to help you relax. before bed so that you can get the best quality and quantity of restful sleep possible.

 

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

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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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How Sleep Hygiene Can Affect Your Health

sleep hygiene

There are many reasons why some people can sleep soundly, while others are plagued by sleepless nights. While you may not be able to control all of the causes that interfere with your sleep, there are ways to reduce the negative aspects of insomnia. It is no wonder that sleep quality is often elusive, especially during the middle of the night.

One of the simplest ways to improve your sleep hygiene is by making a conscious effort to eliminate as much alcohol as possible from your nightly routine. Studies have shown that drinking alcohol before bedtime has a detrimental effect on a person’s overall sleep quality. Because alcohol interferes with your body’s ability to produce the chemicals necessary to sleep, it is difficult to fall asleep with it in your system. It has also been proven to affect the amount of sleep that you get, which is particularly damaging to those who have trouble falling asleep or have difficulty staying asleep.

Another way to improve sleep hygiene is to avoid caffeine consumption. Research has shown that caffeine consumption before bedtime interferes with the release of melatonin, which is a sleep hormone that is vital for maintaining proper sleep hygiene. Melatonin is responsible for regulating your sleep cycle, which is why it is especially damaging to people with irregular sleep patterns. If you are one of these people, then you should consider avoiding coffee or other caffeine-based beverages in the hours before bed.

Stress is an important factor in sleep hygiene. It is true that you may have to face challenges every once in a while that will interfere with your sleep, but if you can take steps to reduce the frequency and severity of those challenges, you will find that your sleep will improve significantly. For example, you can schedule an afternoon break from daily tasks to allow yourself to get a good night’s rest.

Finally, one of the best ways to improve sleep hygiene is to get to bed and get out of bed at the same time each night. Studies have shown that the ideal time to go to bed is between seven and eight o’clock in the evening, which is the exact time that your body’s natural clock naturally sets your body for sleep. If you try to get up and go to sleep at different times during the day, you will be setting yourself up for poor sleep hygiene.

If you find it difficult to make it to go to bed at the same time each night, take the time to read your favorite magazine, play soft music, or go to sleep watching TV before you begin your nightly ritual. These actions will help you to relax your body before you begin to fall asleep. This will also provide your body with the energy it needs to get through the night without worrying about whether it is going to be able to get the rest it needs.

Of course, there are times when sleep hygiene cannot be improved. If you suffer from a severe illness or chronic condition, or if you have a condition that interferes with your ability to fall asleep, you may find that your only option is to sleep in. In these cases, getting a regular bedtime routine may be difficult.

Regardless of your condition, taking care of yourself before bedtime will go a long way toward ensuring that you maintain good sleep hygiene. If sleep hygiene is still a problem, then you may want to talk to your doctor about a sleep disorder pill that can help you sleep better throughout the night. Taking good care of your body can do wonders for your health, your quality of life, and your overall well-being, especially if you are suffering from a sleep disorder.

Insomnia

Insomnia An essential guide to End sleepless Nights

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Insomnia

Insomnia

Insomnia 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.

Lack of sleep can lead to health issues, heart problems, poor concentration, and memory. The inability to sleep can also interfere with your work or school performance.

Studies have shown that sleep deprivation leads to many physical ailments, such as lower immune systems, 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. It 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.

Types of Insomnia

There are many different types of insomnia and the intensity of the symptom can vary widely among them. Here are some of the most common types of insomnia:

Transient insomnia – lasts up to three weeks

This type is typically a temporary form of insomnia caused by stress, change in the sleeping environment, anxiety, or depression. Often times, it only lasts for a few days before it fades away as the individual adjusts to their new routine.

Chronic insomnia – lasts for more than one year

This type is often the most difficult to treat. It can cause serious health issues, such as heart disease, hypertension, diabetes, stroke, and even death.

Sleep apnea is a severe condition of an insomniac. The disorder occurs when the body’s breathing pauses during sleep for more than ten seconds. As a result, the person’s brain fails to re-enforce its brainwaves. This causes a person to experience lightheadedness, fatigue, depression, anxiety, and irritability.

Another common form is called shift work disorder. A person who works in an odd hour or shifts their working hours for no apparent reason may suffer from shift work disorder. Many times this type of insomnia is associated with extreme stress, and the person’s body may respond by releasing chemicals such as cortisol to cope with the stress.

The last common type that affects more adults and children is known as restless leg syndrome (RLS). With RLS, a person feels like they are always moving their leg, sometimes even at sleep. They feel as if they are always on their toes and will wake frequently during the night. The cause of RLS is unknown but is believed to be genetic or stress-related.

It may disrupt a person’s life for a variety of reasons. Some are caused by work, others are caused by family problems, and others are caused by health problems. In either case, a person should seek treatment to treat the underlying cause of insomnia.

Symptoms

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, increased stress, irritability, lack of concentration, and a loss of appetite.

Causes

One of the main causes is depression. Many psychologists believe that insomnia is a sign of deeper problems in the individual. 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 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.

If you find that you are constantly anxious or stressed, you may not be able to sleep easily. 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.

There are also a number of other reasons why people may suffer from 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 people suffering from insomnia are unaware that they have the condition. It is important to recognize that many people who suffer from insomnia also suffer from 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.

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.

Treatment

insomnia

There are several things that you can try to treat insomnia. These include natural remedies, medications, and cognitive-behavioral therapy (CBT).

Different types of treatment will work differently for each individual. So, it’s important to consult your doctor in order to determine what treatment is best for you. You should also keep a sleep journal in order to identify the triggers that keep you from sleeping well.

Remember, you can’t overcome your bad sleep habits if you don’t know what your causes are. So, start now.

To help you cope with sleep problems, take time to identify the things that are causing your sleep troubles. Then, change them, so that you don’t have a sleep problem.

One option that you have is to look into natural remedies. These treatments can include natural supplements and herbs. You can try tea tree oil, lavender, or Valerian. Just be sure to consult your doctor first. This is especially true for individuals who are taking medications.

Another option that you have is to opt for cognitive behavioral therapy. This approach helps you change your thoughts and behavior. You may think that there’s something wrong, but your doctor may be able to help. point out ways you can improve your situation.

And last, you have hypnosis. If you feel you’re just too tired, you can try some relaxation techniques. These are usually performed through hypnosis, where you are put in a relaxed state.

These relaxation techniques have been known to help people get rid of insomnia. It works by removing negative thoughts and replacing them with more positive ones. Some of the relaxation techniques include acupuncture, deep breathing, and exercise.

As you see, there are plenty of options out there when it comes to treatment. Take advantage of them.

The trick is finding the right treatment for your Insomnia. Be sure to get a consultation with your doctor, and ask him or her what treatments are right for you.

Remember, this is not the end of your search for a cure for sleep problems. But it’s a good beginning.

Sleep is a vital component of life. Not sleeping enough, or waking up too early, can cause a lot of stress in your life. So, it’s really important to get quality sleep.

Take action now and create the changes that you need in order to develop an effective sleep habit.

 

Insomnia an essential guide to End sleepless nights

Sleep Hygiene

Get help with Insomnia

Baby Sleep Training

 

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