How To Sleep Better

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Insomnia in Teenagers – How to Help your Teens Conquer Insomnia

If you’re not aware of the impact of insomnia in teenagers, you might want to take a second look. No wonder why you can’t keep your teens from watching the late night show, or why they still looked tired in the morning after going to bed early. Sleeplessness or problems sleeping among teenagers may not appear serious at first, but insomnia in teenagers is very much a reality. In fact, insomnia in teenagers is very common.

In a study particularly among US teens, more than 90% reported having problems sleeping at least twice per week within the past year. For some, insomnia seemed chronic and recurrent, beginning from the age of 11.

And because of school the next day, teens still need to get up early despite lack of sleep. This sleep deprivation can cause irritability, moodiness, and difficulty learning and concentrating, thus affecting teenagers’ school performance. An even more serious effect of insomnia is that it can be a prelude to depression or anxiety disorder. Studies also show that young people (16-29 years old) are most prone to auto accidents as a result of falling asleep behind the wheel.

Causes of Insomnia in Teenagers

At the onset of puberty, a person’s body clock changes. Before adolescence, this clock directs the person to naturally fall asleep around 8 or 9 pm. For teens, though, this time is delayed two hours or later.

Moreover, as this age is usually the time of exploration and discovery among teens, this is when they start drinking, smoking, and staying out late with their friends. They may also start drinking coffee to stay alert during the day. These habits, though, can cause or aggravate insomnia in teenagers and may give rise to other sleep disorders.

Stress in school, like peer pressure, school performance, and relationship with teachers can also contribute to insomnia.

Some cases of insomnia, though, can start as early as childhood and continue up to the teenage years. Insomnia in children usually occurs when the child has become dependent on a person or condition that he/she associates with sleep – for example, a parent. Without that, these children have a hard time sleeping.

Treatment of Insomnia in Teenagers

Below are some treatments for insomnia in teenagers. Though these may be done on your own, it is still best to seek advice from a doctor or qualified medical practitioner.

1) Light Therapy. Expose your teens to bright light in the mornings. This will help their body feel that it is time to wake up. A device called a light box can be used for this purpose.

2) On the other hand, keeping the bedroom dark or in subdued light can signal to the body that it is time to sleep.

3) Chronotherapy. Delay bedtime by two or three hours progressively every night for several succeeding nights. For example, if your teen usually sleeps at midnight, you can make him/her stay up until 2 or 3 am and get up at 10 or 11 am. The next night, he/she will sleep at 6 am and wake up at 2 pm, and so on. Continue with this until you reach the desired bedtime. This may be best to do towards the end of the summer break.

4) Medications with melatonin. Melatonin, a sleep-inducing hormone, can help. Let your teen take it five hours before the desired bedtime. Taking this, though, should be more of a last resort as this can have side effects. It is best to take this under a doctor’s supervision.

Apart from these treatments, you can do the following to help your teens sleep better:

1) Encourage them to exercise during the day, but not within three hours before bedtime. Regular exercise can help establish healthy sleep patterns.

2) Discourage them to do homework or anything mentally stimulating one hour before bedtime.

3) Decrease caffeine in their diet.

4) Remove distractions from their bedroom, like the telephone or TV.

5) If they are worried about the things to do the next day, let them make a list to eliminate anxiety for the moment.

Though insomnia in teenagers can be serious, it is treatable. With you and your teens working together, they can sleep better and be healthier.

About the Author

Self-help expert Michael Lee has prepared an amazing FREE course revealing secret tips to cure insomnia and enjoy energizing deep sleep at http://www.20daypersuasion.com/sleep-secret.htm

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Discoveries Made While Conducting Sleep Disorder Studies

Okay, so you are at the office after a night of tossing and turning. Your concentration level is not what it is normally. You think about it and realize that it was the lousy sleep you had the night before. You my friend, like millions of other people around the world, are suffering from Somnipathy or a sleep disorder. There literally have been hundreds, maybe thousands of sleep disorder studies conducted. With all the people who suffer from these disorders, its no wonder that sleep disorder studies are a popular branch of health care. These studies are attempting to make your nights sleep better and more beneficial to you. Sleep disorder studies have found many possible causes for nsomnia or sleep disorders. Most sleep disorders stem from a pshychological condition or incident.

Types of Sleep Disorders

There are several disorders that do not affect your ability to get to sleep but instead happen during sleep. Bruxism is just such an example. This is a condition where the person grinds his teeth involuntarily while they sleep. According to sleep disorder studies, this affects over 20 million people in the USA. Another condition that has been discovered by sleep disorder studies is that of the delayed sleep phase syndrome, a condition that makes it hard to fall asleep and also to wake up in the morning. Typically the person can’t sleep to midnight or later and can’t wake themselves up in the morning. It is just the timiing that is affected not the actual sleep, other than the fact that there
isn’t enough of it. Another condition that occurs is Hypopnea Syndrome. The person with this condition falls asleep normally but suffers from shallow breathing, thereby limiting the amount of oxygen intake. Thanks to sleep disorder studies, the medical profession have much better ways of treating the conditions.

There are other sleep disorders that have been studied and and researched thanks to sleep disorder studies. Narcolepsy is a condition wherein the person falls asleep involuntarily without any knowledge of doing so and sleeps irregularly at night. Restless leg syndrome is a condition that comes on during sleep. It involves periodic limb movement. These movements are involuntary and indicate that the person is not sleeping as effectively as they could be. REM behavior disorder while sleeping will manifest itself in involuntary muscle release which cause anywhere from random twitches to organized usage of the limbs. According to sleep disorder studies, this movement can be quite violent, to the point where the person injures himself or the person that is sleeping with them. There are lots of sleep related conditions such as snoring, sleep apnea and sleepwalking that have been much better understood because of the sleep disorder studies.

Three treatments have come as a result of the sleep disorder studies. They are psychotherapeutic, medication and somatic. These three types of treatments will help with many causes of sleep disorders, be they stress induced, pain related, psychological trauma, anxiety or something as common as a noisy sleep environment. Sudden changes in lifestyle may also contribute to sleep disorders.

Lots of times, the doctor will prescribe medications for sleep disorders. For most of the time, these measures are only temporary. Stop the medication and the problem reoccurs. Sleep disorder studies have found that psychotherapeutic treatments are much more effective. These treatments go right to the root of the problem usually buried deep in the psyche of the patient. With medication, the problem may just be masked, Kind of like turning up the radio to drowned out the loud exhaust.

Sleep disorders and insomnia problems provide a vast area of research. The sleep disorder studies have made healthy inroads to sleep improvement but they have to delve even deeper into the problems. One of the best treatments seems to be a professional psychotherapist in combination with self help treatments.

About the Author

Good health and much sleep
Ken.

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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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FIMASE Children Massage

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May is Better Sleep Month for Adult, Baby and Toddler: How Get Your Baby or Toddler to Sleep

May is Better Sleep Month and the perfect time to focus on ensuring your baby or toddler is sleeping better and safer at night.

Sleep sacks sized for babies and toddlers can be helpful in ensuring that your child sleeps longer through the night.  They are also a better alternative than sheets or comforters, which can be kicked off or pulled onto your child’s face while they are fast asleep. A baby sleeping sack will work directly over sleepwear and ensure that your child stays snug and warm during the night. A recent study conducted that 25% of SIDS  victims  were found with their heads covered, so the use of a sleep sack is a safer sleep alternative for your child. That one study alone is enough to convince parents to invest in the right sack.

When choosing your sack, make sure the neckline is contoured and will move when your child moves. That way, fabric will stay away from your child’s face and mouth area, ensuring a better and safer sleep. When possible, look for additional safety features such as safety dome studs underneath the arm seams, which prevent baby from slipping down into the sleep sack while he/she is sleeping.

Sleep sacks made out of natural fabrics such as merino and/or Pima cotton are best for your child. Merino is able to naturally regulate body temperature, reduce overheating and is naturally fire retardant so is outstanding for babies and toddlers. Dressing your child in a sleep sack made of merino will let your baby sleep better and safer throughout the night.

Children’s skin is sensitive and prone to allergies and/or irritation, so choose a sleep sack that has not been treated with fire repellent chemicals. Merino is a naturally fire resistant fiber, so merino will not cause any irritation. All sleep sacks made out of merino are rates low fire risk.

Young children are often unable to regulate their body temperature and can overheat at night. Merino is able to naturally regulate body temperature by removing moisture from your child’s skin when temperatures rise and will by capturing warmth when room temperature drops. Since small increases or decreases in room temperature can cause disrupted sleep for young children, a sleep sack made out of merino and is a must for better and safer sleep.

It is also able to absorb up to 35% of it’s own weight, compared to polyester which can be as low as 1%. Because of this, children that sleep in merino are less likely to overheat, meaning safer and better sleep for little ones.

Sleep should not only be better, it should be safer for our little ones. By dressing your child in a Merino Kids Baby Sleep Bag, you’ll have peace of mind knowing that your baby will not be too hot or cold, or that their head may become covered during sleep. For Better Sleep Month, a merino sleep sqck like the one from Merino Kids is essential for both you and your little one.

About the Author

Francis Frost has a 10 month old baby and is an advocate of the Merino Kids Baby Sleep Bag. For more information on Merino sleep sacks in the USA go to Babysleepbags.com and for more information or to purchase in the rest of the world go to Babysleepbags.co.uk.

Cara Institute’s Video Hypnotherapy – Better Sleep

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Natural Insomnia Cure – Herbal Sleep Supplements Help You Battle Insomnia Naturally

Natural Insomnia Cure

The way we dwell today is unlike the way in which any other board of purchasers has ever lived. In many ways, we are ‘post-human’ beings. To initiate the numerous of every day, we difficulty supplements and accessories to our lives just to function. These can be as child’s as our cell phones, to something as complex as a pacemaker.

Every part of our life, from our work, to our relationships, to our leisure time is augmented and manipulated to give us the best possible experience. For a ten minute car ride to the store, we have access to satellite tracking, air conditioning, and teas and supplements to keep us awake and alert. However, there is one aspect of our lives that has not changed: sleep.

For most of us, these eight hours are the same relative experience that our ancestors had. Sleeping underneath the stars and with no alarm clock but the sun, our ancestors had the same sleep patterns and dreams that we did. Herbal sleep supplements allow you to master and control our sleep experience naturally and without harmful side effects. Unlike harsh, chemicals and addictive prescription medications, herbal supplements work by augmenting the body’s natural processes.

Herbal sleep supplements can naturally relax the body, lower your heart rate and letting your mind and body reach a state where sleep can be achieved. Instead of directly adding chemicals to the body, these may cause the body to start producing more or less of the body’s own chemicals, which in turn will affect our sleep patterns. While these drugs are powerful and can affect change within the body’s chemistry, they will never be able to create the damaging effects of harsh chemical pharmaceuticals, since the body can often regulate chemical levels better than any pill. In many ways, these work better because they address the root cause of the sleeplessness.

If stress is the issue that is keeping you up at night, why would you waste your time masking that problem with chemical pills that will force sleep without addressing the core of the problem? Herbal sleep supplements work by calming and sedating the body naturally, which will in turn remove the blocks that we may face as we try to sleep. Unlike chemical sleeping pills, herbal supplements do not have nearly as many side effects.

Herbal sleeping supplements are not addictive. Since the supplements work by augmenting and changing the flow of the body’s own chemicals, there are no substantial changes made to the mind’s functioning, where addiction forms. Furthermore, chemical sleeping pills may wear out over time, since they simply address sleeping problems by adding in new chemicals to the body’s delicate chemistry.

After time, the body can become resistant to these chemicals, requiring increasing dosages of pills. To find the best herbal sleeping supplement for you and your needs, contact your local store or find a trained, qualified business on the Internet that can work with you to get you that night of sleep you so richly deserve. Do your body a favour. Have a good sleep tonight! Download your Natural Insomnia Cure eBook now!

About the Author

Stop suffering from Sleeping Disorder again.

Try
Natural Remedies For Insomnia and kill your Insomnia
Forever.

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New Mexico’s medical pot law, similar to N.J.’s, is too restrictive for some
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Safe Sleep Aids for Expecting Moms (Pregnancy Health Guru)

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