How To Sleep Better

How To Alleviate Chronic Pain So You Can Sleep

Are you popping Advil and Tylenol P.M. like Pez candy before bedtime just to get a good night’s rest? Well, if the answer is yes, you may be someone who suffers from an inability to sleep due to chronic pain.  The condition is far more common than you might think: nearly half of America’s population suffers from some sort of chronic pain, ranging from athletes with common sports injuries to cancer patients fighting to survive.  Of those, between 50-90% say they lose sleep at night because of their discomfort, and a recent online poll conducted by a major news media revealed that some 46% of the pain sufferers polled have lost sleep due to pain in the last two weeks1 alone.  In this article, we’ll explore ways to alleviate nighttime chronic pain so you can enjoy more restful sleep.

Chronic pain and lack of sleep are often co-occurring conditions that create a disturbing cycle difficult for anyone to recover from. The formula for conquering this problem may seem obvious: more sleep equals less pain, but this is unfortunately easier said than done. In order to reach a solution, it’s important to first evaluate your bedtime habits.  You’ll essentially have to re-think the way you sleep, and one of the first things you’ll need to consider is the type of mattress you’re sleeping on.

The mattress you choose significantly affects the amount of pressure created throughout your body.  For example, spring-coil mattresses consist of tough metal springs that wear out over time and lack the ability to give you adequate support where you need it most.  Force is applied to your entire body by these springs, and they push harder against it where your weight is heaviest [ie; on your shoulder and hip if you're a side-sleeper].  Considering that these mattresses dominate 80% of the market, it’s no wonder that the number of chronic pain sufferers with difficulty sleeping is so high.  A tremendously superior alternative to spring-coil [and unreliable, high maintenance beds such as the waterbed and air mattress]: visco-elastic memory foam mattresses.  Memory foam alleviates uncomfortable pressure points because it easily conforms to the natural shape of your body no matter how you sleep, and the visco-elastic material is designed to serve as a shock-absorber.  Pain is further relieved because memory foam will effectively improve blood circulation throughout your body.

Your evening habits may need to be re-adjusted as well to help you conquer nighttime chronic pain problems.  Consider the following:

• Watching television in the bedroom, which creates bothersome light and noise that can keep you awake long past bedtime;
• Using your computer before bed, as it involves staring at the monitor’s light which will cause bio-chemicals to be released in your brain that can ward off sleep; and
• Consuming alcohol, food, nicotine, and certain medications prior to bedtime, which can either keep you up or cause sleep disturbances in the night.

One final remedy to consider when trying to mange sleep loss acquired from chronic pain are therapeutic methods for the mind.  Engaging your brain in quiet activities such as reading, stretching, or meditating can help you fall asleep more quickly.  Furthermore, developing a repetitive nightly routine [such as brushing your teeth, washing your face, and then going on to the bedroom] can help you drift into rest more easily because it will train your brain to follow this routine with sleep.  These relaxing activities and consistent routines are effective ways to unwind both mind and body before bedtime.  I welcome you to take these ideas into the bedroom with you tonight and try them out, remembering that better sleep management creates better pain management, and thereby better health on the whole.

1.Griffin, R. Morgan.
When Aches & Pain Disrupt Slee
p.
http://www.webmd.com/osteoarthritis/guide/arthritis-aches-keeping-you-up. Reviewed
January 1. 2007. Retrieved on June 9, 2009. Gilles Lavigne, DDS, MSc, FRCD, professor in dentistry, physiology and psychiatry, University of Montreal.
About the Author

How Can Aromatherapy Help You Get Better Sleep Guide!

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Check out this Nanoslim Review

As the problem of obesity and the need for weight loss goes on escalating, we find that more and more weight loss pills make their appearance in the market. One of the latest ones is said to be the Nanoslim and the Nanoslim review claims that it is the smallest and most result yielding diet pill there is and therefore growing in popularity. But before you decide to take any diet pills you should check with your doctor. Only reading some diet pill reviews is just not enough. The Ma Huang review claims that Ma Huang also known as Ephedra is actually a herb that is used for different medical purposes but chiefly as a component in weight loss or fat burning pills.

The Nanoslim review tells us that the Banaba or Lagerstroemia speciosa that it contains is an effective ingredient when it comes to lowering blood sugar levels. This ingredient is a commonly used natural medicine in the Philippines for diabetes. There are plenty of studies to back up Banaba’s effectiveness to lower blood sugar levels. Hence Nanoslim can be useful to diabetes patients.

A lot of study has been done on the Ma Huang pills as they can result in a lot many side effects. In fact the Ma Huang review states that there have been quite a few deaths too associated with them. There is no doubt that any supplement or medication can have side effects but people with certain conditions should just not be using the Ma Huang pills.

Another ingredient of the Nanoslim diet pill is brown algae also known as bladderwrack or Fucus Vesiculosus. It contains iodine and is therefore commonly used in weight loss pills. Iiodine is required for the proper functioning of the thyroid gland. If the thyroid gland does not function properly it could lead to falling energy levels and gain in weight. But the Nanoslim review says that the iodine supplement will be effective only for those people who suffer from low levels of the thyroid hormone. And it works for people who are not obese as a result of extra intake of food or a sedentary lifestyle. Also, extra consumption of iodine may be bad for health.

The Ma Huang review does not recommend Ma Huang as it could produce side effects like anxiety and imsomnia. It is also responsible for increasing circulation and hence may result in increased blood pressure. If you are already suffering from blood pressure this could be critical for you. Ma Huang increases heart rate and so you might experience pain and poundings in your chest. It is not recommended for an expectant or breast-feeding mother. After reading the Nanoslim review too you might realize that the best way to lose weight is to eat a healthy and balanced diet and exercise some and not get dependent on these diet pills. It is indeed better to be safe than sure.

About the Author

Check out the Ma Huang review as well as the Nanoslim review right here and you will find reviews on other diet pills like Lipovox, Lipobind, Lida Daidaihua, Leptoprin, Curvelle, Curvatrim, Lean System 7, Alli and many more!

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Insomania related to depression r anxiety r stress??

Like for maybe the past week not counting last night ive been over tired and fell asleep in a heart beat…Ive had anxiety/depression..maybe even stress caused it but just suddenly last night i couldnt sleep i was wide awake until 1:00 maybe even 2:00 and half asleep for a long time???im so confused??
IM ONLY 13!!! I DONT HEAR VOICES NOR DO I HAVE THAT WTF!!
Okay thanks guys, i mean you cant just diagnose a 13 year old with scitzaphrania…sorry but im not crazy …THOSE WHO ARE CRAZY ARE NOT AWARE OF THERE JOURNEY INTO IT …Sorry
Thank you its only been 1 night never happened before maybe sometimes when im anxious for something but i was thinking and worrying about diseases..ive had so much stress that can cause anxiety and even depression
Thank you its only been 1 night never happened before maybe sometimes when im anxious for something but i was thinking and worrying about diseases..ive had so much stress that can cause anxiety and even depression

I disagree with the “psychiatrist.” By the way, psychiatrists are M.D.’s or D.O.’s. I am a Ph.D. psychologist. Psychiatrist are NOT Ph.D.’s. That said.

I see nothing in your email that would make me even think schizophrenia or Bi-polar. You have a one-night sleep disorder. That can be caused by stress, depression, and at times Italian food. For heavens sake, don’t worry you might be schizophrenic. Calm down. This was one night, right? Let’s see what happens tonight and tomorrow. Okay. This can be dealt with. Trust me on that.
j

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Healthy Sleep Tips

Make after-dinner playtime a relaxing time. Too much activity close to bedtime can keep children awake.

Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

Quantity and quality are very important. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep. If you press the snooze button on the alarm in the morning you are not getting enough sleep. This could be due to not enough time in bed, external disturbances, or a sleep disorder.

If you are having trouble sleeping at night, try not to nap during the day – you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.

Eat a light dinner about two hours before sleeping. If you’re prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom.

Therapists often use “reconditioning” as part of a treatment plan for insomnia. With this method, people are “reconditioned” to associate the bed with sleep. If you find yourself unable to sleep at all, get out of bed and move to another room, so that you only associate the bed with sleep and not with wakefulness.

Don’t forget to use our soft and fluffy fleece bedding with any mattress you choose.

Drink yogurt or other product that can help neutralize the harmful effect of stress hormones on your digestive track.

Not everyone requires seven to nine hours of sleep each night. Some people require only five, others 10. To find out how much sleep your body needs, assess how you feel after different amounts of sleep. Pay attention to your energy level, productivity and general well-being.

Our sleep-wake cycle is regulated by a “circadian clock” in our brain and the body’s need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night.

Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy — about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night

About the Author

Rachel Broune writes articles for depression treatments. He also writes for alternative medicines and mental health.

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Tips on How to Make yourself Fall Asleep

Tips on How to Make Yourself Fall Asleep

Do you ever find yourself lying wide awake at night only to start getting nervous and upset that you won’t be getting ANY sleep at night? Many people go through this and in all actuality; many people are bringing it onto themselves. Of course no one aims to deprive themselves of sleep but, in all actuality, it is the individual who is keeping themselves awake due to anxieties. In this article I will give you some tips to help get to sleep faster and how to help yourself to stop thinking about those things that cause you to stay awake at night.

First, TELL yourself to stop every time a thought that affects your sleep negatively crosses your mind, you will be surprised how powerful YOUR own commands to yourself will be. When you start to realize the power you own words have you will become more reassured that it will work and become more relaxed. However, it is important to avoid anxiety.

How about those times when you REALLY need to be asleep and are wide awake? Much of this is caused by that classic case of performance anxiety. How about considering reverse psychology in order to relax your body. For example, if you aren’t falling asleep, tell yourself to STAY awake. Naturally your body wants sleep and it will eventually succumb to the slumber. It’s all about relaxing.

If you have lots of anxiety in regards to the aforementioned issues, try breathing techniques such as taking very deep breaths and slowly releasing. Try this technique over and over and you will feel the relaxation proper breathing provides. Keep breathing in deeply and slowly releasing, feeling the release of anxiety as you exhale slowly.

Why not try counting sheep? Counting forward and backwards actually does help many people all asleep. Even picture those numbers appearing in your mind in front of you. This is not thought that causes a person to stay awake like those of your BOSS and deadlines, which cause anxiety. These are simple and will help put your mind to “rest” (in all actuality our minds are busiest at night).

Try to picture yourself in a relaxing setting while painting the picture in your mind. The trick is to focus looking forward until you fall asleep while avoiding “real-life” thoughts that will just get you going. Try to relax and float in your thoughts…soon to be dreams. Floating sensations help the muscles relax and when your muscles are relaxed, you are relaxed. Mental and physical relaxation will take over and when that happens, who can resist falling asleep? So avoid any form of anxiety-provoking thoughts and just LET yourself drift away to a good night’s sleep.

About the Author

S. Michael Windsor is currently publisher and a writer for The Memory Foam Network. The MFN Online Memory Foam Product Guide is a premier memory foam information platform that provides individuals with a quality in-depth look at memory foam and the associated products, services and information available today. Visit us today at http://www.MemoryFoamNetwork.com and subscribe to our Free Member services.

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Home remedies for getting a better night of sleep?

Well i have a big day tomorrow and i need a good night a good night sleep. I know sleeping long is key but other remedies would help. thanks in advance
-Carlsbad Ca

Check these

http://www.bettersleep.org/OnBetterSleep/NSF_BSC_tips.asp

http://www.webmd.com/news/20011004/12-tips-better-sleep-troubled-times

http://www.helpguide.org/life/sleep_tips.htm

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What is the best home remedy for sound sleep?

By God’s grace i am in sound health and even without any major worries. I have no habits of drinking, smoking etc. But I am lacking sleep during night. Im from India. Can anyone suggest me a simple remedy without any side effects.

Do you have a hard time falling asleep or wake up in the night and can’t get back to sleep?

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Help sleeping.?

I seem to have trouble sleeping. Like I can’t get comfortable. Any tips?

Maintaining a sleep-conducive environment (quiet, cool, dark) can also help. the bedroom should be for sleep and sexual activities. Those who do not fall asleep within 15 minutes should get up leave the bedroom to engage in relaxing activities elsewhere and return to bed when drowsy. regular sleep schedule should be maintained.
How much sleep we need is very much an individual matter. 8 hours of sleep is good. if you sleep less than well, as long as you wake up without the feeling of irritability, my doctor said..its just alright.
the vast majority of cases which seems to be insomnia are benign and will yield to simple home remedies like the following:

a. milk before bedtime
b. a warm relaxing bath
c. a soothing cup of chamomile tea
d. no caffeine after 12 noon
e. good mattress
f. don’t go to bed early. if you are one of the people need less sleep as you grow older, enjoy the extra time bonus
g. exercise but not close to bedtime
h. do not go to bed angry
i.learn to sleep without the radio and television on

TRY THIS ITS VERY EFFECTIVE

Deep physical relaxation can greatly enhance your ability to fall asleep when you want and to stay asleep once you are there. Follow these directions and you will become deeply relaxed. Lie down and get comfortable. Close your eyes and do some deep breathing to get rid of your surface tension. Next, visualize or imagine that you have tiny faucets at the end of each finger and at the end of each toe. The faucets are all turned on and all the stress and tension in your body is draining out through these faucets. Feel it happening as you watch the stress and tension running out of the faucets. Now, concentrate on your feet and imagine that the muscles of your feet are becoming as loose and limp as a cooked piece of spaghetti. Spend a few minutes focusing on your feet and let them relax. Don’t try to make it happen. Focus on that cooked piece of spaghetti and just let your muscles go. They will relax. Next, concentrate on the muscles of your calves. Spend a few minutes there and let them relax. Then focus on your thighs and let them relax. Work up your body letting each part relax. Relax your buttocks, stomach, chest, back, shoulders, arms, hands, neck, head and face. As you relax each successive part of your body, the next part will become easier to relax. Don’t rush yourself. Focus on your muscles becoming just as loose and limp as that cooked piece of spaghetti. As you do, your body will drift into a deep state of physical relaxation. If you are not already asleep, you will be able to drift asleep at this point.

hope this will help you.
i hv the same problem as yours, you can ping me at pea_ester if u hv some more questions

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