How To Sleep Better

Six Common Insomnia Causes

As more and more Americans have a harder time falling and staying asleep each night, they look for new solutions to help them sleep better and more soundly.

Certified Homeopath, Cathleen Springer, has identified the following six common insomnia causes in her work with clients who are struggling with sleep issues:

1. Dietary issues. The standard American diet does not meet major nutritional guidelines; it focuses on too many fats and carbohydrates. American diets are sadly incomplete when it comes to fruits, vegetables and fiber. This high carb imbalance can disrupt the body’s ability to self-regulate sleep.

2. Excessive worry and anxiety. Many poor sleepers spend the night reliving the day and each of the stressful situations they experienced during the day. These rehashing, anxious thoughts prove to be very disruptive to regular sleep cycles.

3. That old, bad bed. Older mattresses and box springs can contribute to sleep problems. Old springs and lumpy or sagging mattresses can cause your back to become twisted which then can lead to many hours of twisting and turning. No restful, deep sleep in that picture.

4. Unresolved emotional issues. Did you have a fight with your spouse before bedtime? Or maybe an argument with your teenager? Emotional stressors can prevent the body from slowing down and relaxing for sleep, especially if you keep replaying the event in your mind.

5. Body pain. Any type of pain, whether it is headaches, back pain, sore mouth, or stiff joints, can be a distraction when trying to fall asleep. Often pain will wake you in the middle of the night and can prevent you from returning to a restful night’s sleep.

6. Hormonal fluctuations. Hormonal fluctuations caused by PMS or menopause can also disrupt a woman’s normal sleep cycles. The wide swings in hormone levels affect sleep and mood.

Many of these sleep issues can result in long-term dependence on medication to fall asleep and stay asleep.

More and more Americans are turning to medication as the rate of insomnia reaches epidemic levels. In a 2002 study, the National Sleep Foundation reported that approximately 58 percent of American adults reported at least one symptom of insomnia each week. These symptoms include difficulty falling asleep, difficulty staying asleep all night, waking too early, or waking feeling tired and unrested.

Failure to solve sleep problems can lead to chronic issues and can harm a person’s long-term health and daily safety. For example, sleepy drivers are a danger to themselves and others on the roads. But with some effort, you can treat the insomnia causes and go to sleep easily tonight.

The foregoing statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.

Pursuant to California Senate Bill SB577:

Cathleen Springer does not claim to practice medicine, prescribe for or diagnose disease; does not hold out, state, indicate, advertise or imply that she is a licensed physician. The treatment provided in her practice is guided by the well-established principles of homeopathy as an effective form of natural health care. It will be your responsibility whether or not to pursue any advice you receive during a consultation.

About the Author

Want more ideas to help solve your sleep problems? Sign up for the herbal supplements course prepared by certified homeopath, Cathleen Springer. You’ll learn how you can use Amazon botanicals to improve health, promote sleep and save the rainforest!

Treating Depression, Insomnia, & Chronic Fatigue w/ Dr. John Humiston, MD (Candida MD)

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How To Treat Insomnia – 5 Natural Insomnia Tips

How To Treat Insomnia

When insomnia hits, many of us turn to sleeping pills to get the rest we need. However, there are a good amount of innate remedies for insomnia that will help you to sleep better without the side effects of chemical sleeping aids. The first step is to take preventative action before insomnia hits, or during the day before a night you know you might have trouble getting to sleep.

1. Cut down on caffeine and other drugs. This doesn’t mean just stopping the coffee past noon, but also determining when you should stop drinking any teas that contain caffeine (green and black are the most popular) and avoiding antihistamines and appetite suppressant medicines. These may contribute to keeping you awake at night.

2. Avoid watching too much TV. When you get home from school or work, try to resist the urge to watch the tube the rest of the evening. Try reading, writing, or doing something else that helps you relax.

3. Control anxiety and/or depression. Insomnia is often a result of depression or anxiety. If you think this might be the case with you, find ways to deal with these issues in a way that will allow you to relax a bit. This could be anything, from seeking help to having a hot bath or writing out a detailed plan to deal with what is causing you stress. Documenting what is causing the anxiety may be what your mind needs to stop stressing about it for a while. When it’s closer to bedtime, there are more easy and natural things you can do to help sleep better.

4. Drink warm milk. You’ve probably heard this one before, but it actually is effective. Milk contains tryptophan, which helps to induce sleep. That combined with the soothing warmth of milk will help you relax and fall asleep. If milk isn’t your thing, try herbal tea with honey (such as chamomile).

5. Don’t lie awake in bed. If you stay in bed tossing and turning, you might actually make it harder to fall asleep. If you’re lying in bed unable to sleep, don’t try to force sleep to come. Get up, try some of that warm milk or tea and do something calming while avoiding turning on the television or computer. Once you begin to feel tired again, go back to bed and try again. These tips might seem simple, but they are highly effective.

Natural remedies are also gentler on our bodies and minds, with less side effects and problems down the road. Insomnia is usually a result of some kind of stress or lifestyle imbalance, meaning it can usually be cured without the use of drugs. Do your body a favour. Have a good sleep tonight! Download your How To Treat Insomnia eBook now!

About the Author

Stop suffering from Sleeping Disorder again.

Try
How To Treat Insomnia and kill your Insomnia
Forever.

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Beat Insomnia

More than a third of Brits have trouble sleeping at least some of the time, and around 1 in 10 have chronic, unrelenting insomnia. Find out how to minimise the risks and get a good night’s sleep.

A massive 97 per cent of British professionals are missing out on their recommended eight hours of sleep a night, according to a recent study. Yet sleep is vital for healthy functioning and for your brain’s logic and decision making abilities.

Not getting enough z’s is also known to increase your risk of being overweight and developing high blood pressure, heart disease and Type 2 diabetes. Several studies have shown that the less you sleep, the greater your body mass index will be, and the more weight you’ll gain over time. Plus, regular sleep deprivation makes you twice as likely to be obese. This is because a lack of sleep causes hormonal changes that increase appetite, change your metabolism and mess with your glucose tolerance.

“Sleep is obviously something we require to function. It’s not really surprising that if you are depriving someone of the sleep they need, there can be a knock on effect on quite a lot of physical and mental conditions,” says Jessica Alexander, a spokesperson for the Sleep Council. She blames the situation on today’s “24-hour society”, which forces people to fit too much into a day, and makes them feel too stressed to sleep even when they do get the chance.

And a lack of sleep isn’t only bad for your health – it can badly affect your job performance too. “Insomnia affects workplace productivity, performance and safety. Yet in spite of its significant effects, insomnia is rarely being addressed,” says Dr. Mark Rosekind, chief scientist of Alertness Solutions, who has conducted studies on the subject. “Sleep is not a luxury – it is an absolute necessity; and insomnia significantly affects people’s lives, work performance and safety; more than most of us realise.”

Yet despite these risks, many experts believe you should think twice before reaching for the sleeping tablets unless they’re absolutely necessary. Not only could they lead to an unhealthy dependence, but they may also cause several negative health problems as you get older – studies show that they cause memory problems and falls in the elderly. Currently, sedative hypnotics or antidepressants are often used for treating insomnia, but experts feel that neither should be recommended for long-term treatment of chronic insomnia.

Try these:

Eat more calcium – studies show people who don’t get enough are more likely to have trouble sleeping. One of the best sources of calcium is dairy foods – so plenty of yogurts, low fat cheese, skimmed or semi-skimmed milk. If you’d rather avoid dairy, you can get plenty of calcium by eating nuts and seeds, dried fruits, oily fish with bones, beans and pulses.

Behavioural therapy – Research shows that changing your mental attitude about sleep and teaching yourself new habits is a promising treatment for insomnia and for many is a viable alternative to medication. You’ll be taught to think about your sleep in a more constructive way and how to establish better sleep patterns by incorporating new habits, such as getting out of bed at the same time each day (even if it means getting less sleep) and eliminating daytime napping.

Take German Chamomile. It’s a calming herb that helps prevent anxiety and insomnia.

Eat more Magnesium rich foods, including rye; wild rice; green leafy vegetables (spinach, lettuce, chard, kale and spring greens); nuts and seeds (like pumpkin, sesame, sunflower, pistachio, cashew, almonds, peanuts, hazelnuts, Brazil nuts, pecans and coconut); pulses and beans (lentils, lima beans, kidney beans and soya beans); bananas, avocados, garlic, prunes and dates.

Check your other medications. Insomnia can be caused by a number of medications, including antidepressants, anti-smoking and cholesterol lowering drugs.

Sort out back pain for good. Pain is the main cause of insomnia, and the most common is back pain. Plus, lack of sleep often aggravates a back problem. Falling asleep is usually more difficult since all your usual distractions from the pain, like activities or entertainment, are unavailable. In this case, rather than turning immediately to insomnia medication, it’s best to address the cause of the pain and the physical symptoms, or think about psychological techniques like relaxation and deep breathing training. Face any underlying mental problems that may be keeping you awake, such as stress, depression or an addiction..

Get a massage. Massages are great for relaxing and will definitely send you to the land of nod. However keep in mind the location of the massage – there’s nothing worse than getting very sleepy then getting chucked off the masseuse table.

Consider these:

Watch repeats of the worst shows in history. Watching TV is the number one tool for those determined to win the fight against insomnia. With the joys of the internet, get online and search for the worst shows in history. Or look out for cheap DVD box sets of some of our top three most boring shows ever: Midsummer Murders, The Charlotte Church Show and Buffy the Vampire Slayer.

Read the Bible. This hefty piece of literature will have you snoring in no time! With endless parables and all that old language, you’re guaranteed to wake up with the pages stuck to your face. If that doesn’t work, try reaching for Shakespeare. There’s no denying the talent of this great man, but you will definitely use all your energy deciphering Romeo and Juliet, Othello, Hamlet, Macbeth and many more.

Traditional methods with a twist. Counting sheep may help you get off to sleep but to spice things up a bit, why not count your minute nose hairs, all the lines on your hands, the number of people you’ve rudely shouted at during sale season or all the words you can think off to insult someone.

Eat all the pies. Digestion is hard work and our bodies often find rich large meals very tricky to break down, leaving us feeling tired and normally quite bloated. Therefore we suggest stuffing your face with lots of pies, and forcing your body into a state of sleep

About the Author

Alvaro Castillo has been writing reports for 10 years on healthy sleep habits and stress with positive results. For more information check out his website at http://www.mynighttimehealth.com

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Study Sheds Light on a Potential Cause of Insomnia
(PhysOrg.com) — In a study at Emory University, investigators have shed new light on a potential cause of insomnia, demonstrating that products of the immune system called cytokines may be the culprits.
Understanding Sleep (Insomnia #1)

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Important Information On Insomnia Sleeping Disorder

If a person finds that they have an inability to sleep or are unable to sleep for a reasonable period of time then they are considered to have insomnia. People who suffer from insomnia sleeping disorder typically complain of being unable to close their eyes or even rest for more than a few minutes at a time. Some typical causes of insomnia sleeping disorder are considered to be fear, stress, anxiety, medications, herbs, caffeine or any combination of these.

Insomnia sleeping disorders are three different types including: transient, acute and chronic. Insomnia which occurs anywhere from one night to a few weeks is considered the transient form of insomnia. Acute insomnia occurs when a person has an inability to sleep well for a period of three weeks to six months. When insomnia persists almost nightly for a month or longer then it is considered chronic insomnia Soundsleeping Disorder.

Common Causes

A number of causes are believed to cause insomnia. However, two of the most frequent causes are sleep apnea and parasomnia. Sleep apnea in a condition that occurs when a person’s breathing is interrupted. Typically this form of apnea is related to a cerebral vascular obstruction, congestive heart failure, premature aging and circadian rhythm sleep disorders which cause insomnia during the night and sometimes excessive sleepiness during the daytime.

A number of disorders are included in persona including nightmares, sleep walking, violent behavior while sleeping and REM behavior disorder. Repeated awakenings during the night can be caused by certain unpleasant sensations resulting from stomach acid flowing upward into the throat during sleep with gastro esophageal reflux disease. Those with bipolar disorder can have mania or hypermania which can cause difficulty in a person who is trying to fall asleep

Depending on the type of insomnia you suffer from the treatment options will vary.Sleeping tablets and other forms of sedatives are typically relied on by insomniacs to help them sleep peacefully at night. Temazepam, diazepam, lorazepam, nitrazepam and midazolam are some of the most commonly used medications. Antidepressant medications such as mirtazaphine, trazodone and doxepin are also considered to help the sleep process. Ask your doctor if it is okay to try a more natural and alternative treatment like melatonin if you are interested and then feel free to give it a try Good Medication for Sleep Disorder.

About the Author

Richard Chapo is an expert on the Insomnia Sleeping Disorder.

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The Not So Obvious Insomnia Symptoms

What do you think of when you hear the word insomnia? How about a night of tossing and turning unable to get sleep? Or how about staying up all night watching those awful infomercials? Although these are the typical effects of insomnia, there are also not so subtle signs. You may have insomnia without even knowing it. Insomnia not only keeps you up, but it also prevents you from getting a full nights rest when you actually do get some sleep.

There are some common symptoms to look out for, including: being tired even though you feel as though you should have had plenty of sleep, mood swings, changes in appetite, and others. Being in a bad mood all the time and feeling tired throughout the day are sure signs of insomnia.

When you sleep, you go through certain levels of consciousness. You may feel as though you are sleeping at night when you are actually just laying there with your eyes closed. Deep sleep is what leaves you feeling restful in the morning. If you are exhibiting insomnia symptoms, you may not be reaching this level of deep sleep. You may just be hovering around it, always in the lighter levels of sleep, leaving you feeling tired even though you just had eight hours of sleep.

If you are exhibiting these or any other insomnia symptoms, go see a sleep specialist. The sleep specialist will monitor you as you sleep with sophisticated technology to help determine what is causing you from a peaceful night’s rest and hopefully help you alleviate it altogether. If your diet or other things use, including illegal drugs, are causing you to have insomnia, it is highly recommend you stop before taking them before you talk to a doctor.

Some immediate solutions that you can use to help combat insomnia is to change the way you sleep. The position of your body when you go to bed is very important. If you sleep the wrong way, you can hinder the circulation of your blood and your brain “wakes up” so you can switch your position. The best position is one in which you are most comfortable and the spine of your back is parallel to the floor.

Getting the sleep you need is not far out of reach. The first step is to identify the cause of your insomnia by analyzing the different symptoms you have. After you find the problem with the help of a sleep specialist, all it takes is an adjustment to your routine and/or taking some prescribed medication. It is time to get those treasured Z’s you have been looking for and get some sleep!

About the Author

Mark Diehl is the primary author and contributer to the website
The Know Guide
. Get FREE information on how to relax at the workplace! Send an email to: knowledgenews@aweber.com. Copywrite 2006

Sleep Treatment

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Sleep Remedies – Tips in Reducing Night Sweats and Insomnia

Sleep Remedies

Hormonal fluctuations commonly related to menopause are the most routine instigates of insomnia and night sweats. Usually, the hypothalamus, that regulates heat in the body, do its job according with the obtainable temperature. Night sweats and insomnia but happen due to the fact that of the overproduction of heat of the hypothalamus. The decreasing level of estrogen that is connected with menopause, is responsible for the failure of the hypothalamus to regulate body heat, that’s why it perceives an increased temperature in the body.

A malfunctioning hypothalamus may also release chemicals that may lead to the dilation of the skin blood vessels for heat release. Night sweats and insomnia may go hand in hand with cold shivering. Night sweats and insomnia are difficult conditions that menopausal women face. But it becomes even more difficult if women don’t deal with it the right way. The best first thing to do is to know more about night sweats and insomnia so that they are better equipped with the knowledge on how to prevent or control and get help with night sweats and insomnia. The most important thing is to have good hormonal levels. Support your body and give it what it needs to have good hormonal levels. Learn how to have a healthy body. Follow an exercise program or a healthy diet.

A healthy nutrition and enough exercise may not be enough to control your hormones, but this is a good way to start. Not only do you need to have a healthy diet and a good work out program, you may also have to have hormonal imbalance treatment in the form of alternative medicines. Help for night sweats and insomnia may be given by a doctor. But here are some general tips to help you reduce the frequency of night sweats and insomnia: Have a diet that contains fruits and vegetables, grains, fiber and protein. You may also need to sleep in a cool room to avoid too much night sweats. Or if you have no air-conditioning unit, open up your window and use a fan. Before bedtime, take a cold shower first.

Not only will this help you with night sweats, this will also help you freshen up after a very busy day. Drink plenty of water each day and have a cold water ready on your bedside table. Support your body with natural supplements to help you control your hormones. Avoid coffee, sugar, hot soups, alcohol and spicy food. As much as possible, stop smoking. To cut down your stress level, exercise regularly. Engage in sports if you must! Not only will this help you boost your sleeping patterns, it will also help you stay fit and young. Being the most common symptom of menopause, night sweats and insomnia are very inconvenient and may add up to the emotional stress that a women is facing.

Because of night sweats and insomnia, many women wake up in the middle of the night because of bed sheets and pillows that are wet with sweat. A therapy called HRT or Hormone Replacement Therapy can help lessen the episodes of night sweats and insomnia. Not all women are good candidates for HRT though. That’s why it is important for women with such sleeping disorders to consult a doctor to find help for night sweats and insomnia. There are many alternative ways to get help with these disorders. Women just have to discuss their symptoms and difficulties with an able doctor to begin treatment. Do your body a favour. Have a good sleep tonight! Download your Sleep Remedies eBook now!

About the Author

Stop suffering from Sleeping Disorder again.

Try
Sleep Remedies and kill your Insomnia
Forever.

Alayna valerian tincture sleep aid Herbal Remedy Organic

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Homeopathy: Curing with kindness
The British Medical Association recently called homeopathy “witchcraft”, and a parliamentary committee recommended stopping all NHS funding for it. Yet many people, not least members of the Royal Family, swear by it.
Cure Insomnia and Anxiety

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Neupro(R) (rotigotine) significantly improved wellbeing and daily activities impaired due to limb pain associated with …
BRUSSELS, BELGIUM–(Marketwire – June 18, 2010) -
Sleep Help For Anxiety and Depression

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