Insomnia Relief Almanac

Insomnia Causes

2010-05-17T05:37:00.000-07:00

Sleeping Disorders - The Shocking Truth

To successfully treat symptoms of any sleeping disorder it is necessary to understand the reason behind each particular inability to sleep. First of all insomnia is classified into primary and secondary insomnia.

The causes of primary insomnia are most often related to irregular conditions in a person’s day-to-day life experiences. The causes of primary insomnia are environmental influences and are not related to other health conditions.

In contrast, secondary insomnia is related to other underlying conditions such as health issues, chronic stress, depression or anxiety, pain or discomfort during the night, medication or other substances consumed, like alcohol.

The main causes of insomnia fall into four broad categories:

Cause #1 Lifestyle

Sometimes the way we live is what brings on insomnia.

Work: If you are a workaholic who works more than 10 hours per day or more than 6 days per week, you may be bringing on your own insomnia problem. If you seldom take time out of your busy schedule to relax you may be programming yourself to be an insomniac.

Inconsistent hours: About 60-70% of all shift workers develop sleep disturbances. Working in non-conventional hours such as rotating shifts or maintaining later hours during weekends can make you vulnerable to sleep problems.

Napping: Daytime napping will affect night time relaxation.

Food and drink

Heavy meals: Foods with large amounts of protein (meats, beans) eaten close to a bed time affect the ability to fall asleep.

Light meals: On the contrary, if you go to bed hungry the hunger will keep you awake just the same way as heavy meal do. People that are trying to lose weight frequently wake up.

Sugar: Sugar is used in many foods; ketchup for example contains high amounts of sugar which can keep you awake at night. So make sure to check for the sugar content in the foods you eat leading up to bedtime.

Caffeine: Drinks containing caffeine such as coffee and some sodas can have a profound effect on your ability to fall asleep. There are also some foods that contain caffeine that you may not be aware about. Chocolate has caffeine in it and the darker it is, the more caffeine it has.

Medications: Common and over-the-counter drugs for asthma, colds and weight loss are noted for containing stimulants. Medications taken for allergies, high blood pressure, heart disease, thyroid disease, birth control, pain killers, depression (especially SSRI antidepressants) can lead to insomnia.

Alcohol: Although alcohol may help you fall asleep, it can be a contributor to insomnia. It interrupts your sleep cycle causing you to wake prematurely and preventing you from a full night's sleep.

Tobacco: It has been found that smokers take longer to fall asleep than non-smokers due to the nicotine (a stimulant) present in their bodies.

Exercise Choices

Sedentary lifestyle: If you get little or no regular exercise, you are also at risk of developing sleep problems.

Exercise: Exercising too close to your bedtime can be one of insomnia causes. When you exercise, your blood is being pumped faster, waking up your senses. Exercising releases stimulating brain chemicals which may prevent sleep onset.

Cause #2 Sleeping Environment

Lights and Noise: Unwanted lights or noise may be keeping you from falling asleep or staying asleep.

Extreme temperatures: If the bedroom is too warm or if the air doesn't circulate well these are things that fall under the list of insomnia causes. Rooms that are cooler are easier to sleep in.

Space: A common cause of insomnia symptoms is not having enough natural space to twist and turn in the night. Blocks or objects in your bed can cause disruption to the natural sleeping cycle that can have lasting effects into the next day.

Partner: A lot of people may not know this but a partner snoring can reach 90 decibels - that's as loud as a kitchen mixer. If your partner snores it is likely to wake you up during REM sleep - which is your most restful phase.

Cause #3 Psychological

Stress: Stress from work, family, financial, or social situations contributes to short-term insomnia. Constant concerns can keep your mind too active, making you unable to relax. The effects of this can work in various ways, leading to stress symptoms which change your brain-chemistry or just leading to a 'busy mind' at night which stops you falling asleep.

Anxiety: Everyday anxieties as well may keep your mind too alert to fall asleep.

Learned insomnia: Worrying about having insomnia and then trying too hard or too much to sleep, making it much more difficult to feel sleepy.

Cause #4 Physical / Psychiatric Sickness

Physical health problems: These include sleep apnea (abnormal breathing while asleep), asthma, hyperthyroidism, tinnitus, arthritis, congestive heart failure, prostate problems and indigestion.

Pain: Some types of pain (muscle, bone, organ pain) can be key insomnia causes.

Emotional disorders: Depression is one of the most common causes of chronic insomnia.

Hormonal changes in women: Menstruation, menopause and pregnancy can trigger insomnia.

Decreased melatonin: To feel sleepy your brain needs to produce a chemical called melatonin, a natural sedative.

Sleeping Disorders - Insomnia Facts and Research

2010-05-14T08:56:00.000-07:00

What Is Insomnia?

The Insomnia sleep disorder is also known as Wakefulness or Dysomnia and is an inability to sleep, or to sleep for long enough to get a proper night's rest. When you have trouble falling or staying asleep, you have insomnia.

The majority of researchers recommend that grownups need to sleep between six and eight hours nightly. Most of us work best on eight hours that includes REM time. Up to 20 million people in the United States alone have serious difficulty sleeping nightly.

Insomnia actually takes its name from the Latin word, which literally means “no sleep” or the inability to sleep (“In” means no and “somnus” means sleep). Insomnia is a term used to describe several types of sleeplessness. With insomnia, you experience a significant lack of sleep on a regular or frequent basis.

Insomnia usually takes one or more of the following forms:

Difficulty falling asleep - more common among young people.

Difficulty maintaining sleep (sleeping lightly and restlessly, waking often, lying awake in the middle of the night) - more common in people over 40. In younger people it may be associated with depression.

Waking early and being unable to get back to sleep - this is more common in older people and anyone worrying about something in particular.

There are two broad insomnia categories:

Transient insomnia - lasting for a few nights or weeks only, usually connected to a stressful event.
Chronic insomnia - lasting for several weeks, months or even years.

Insomnia is also classified into primary and secondary insomnia.

Primary insomnia is insomnia that is not caused by health problems. This is the most common type of insomnia.
Secondary insomnia is a symptom of another underlying condition that causes the insomnia. When you receive effective treatment for the underlying condition, the insomnia usually goes away.

People tend to sleep more lightly and for shorter time spans as they get older, although they generally need about the same amount of sleep as they needed in early adulthood. About half of all people over 65 have frequent sleeping problems, such as insomnia, and deep sleep stages in many elderly people often become very short or stop completely.

Insomnia Statistics:

Psychological causes:                     50%
Behavioural causes:
sleep environment                          30%
stimulants or medication                10%
Physical causes:                            10%

The end result is poor-quality sleep that doesn’t leave you feeling refreshed when you wake up. Insomnia can cause excessive daytime sleepiness and a lack of energy. Insomnia also can limit the energy you have to spend with friends or family. Long-term insomnia can cause you to feel depressed or irritable; have trouble paying attention, remembering and learning; and not do your best on the job or at school. Women and the elderly are the most common targets of this sleep disorder.

Recommended Reading:

Types of Insomnia Medications

2010-05-10T09:12:00.000-07:00

Medications and Sleep Aids for Insomnia

There is a variety of different types of insomnia medications. The different categories of medication are usually used depending upon the underlying reason for your insomnia. Insomnia medications are divided into four broad categories:

- Sedative-hypnotics sleep medications;

- Antidepressants;

- Antipsychotic medications;

- Over-the-counter (OTC) Sleep medications.

Sedative-Hypnotics

Sedative-hypnotics are used to reduce the amount of time it takes to fall asleep and increase the duration of sleep. These medications are generally taken orally at bedtime, although some of the newer forms of sedative-hypnotics can be taken on an "as needed" basis whenever symptoms occur. Sedative-hypnotics classified as benzodiazepines.

Sedative-hypnotics fall into two categories: benzodiazepines and non-benzodiazepines.

Benzodiazepine Hypnotics

The most common benzodiazepine hypnotic drugs are under the brand names Halcion, Dalmane, Restoril and ProSom. These drugs work by influencing the benzodiazepine receptors in the brain, which help make you feel sleepy. It acts by increasing the action of gamma amino butyric acids, which involves in slowing down the transmission of nerve signals in the brain. Benzodiazepine insomnia medications can affect an ability to stay alert. They can also cause restless sleep.

Non-Benzodiazepine Hypnotics

The most common non-benzodiazepine hypnotic insomnia medications include Lunesta, Sonata and Ambien. One of the most used non-benzodiazepine drug is zolpidem or the Z-drug. It is a newly developed drug and like benzodiazepine drugs, these insomnia medication work on the receptors in the brain, however, non-benzodiazepine drugs have shorter half-lives, which means they leave the body more quickly. These drugs can provide a more restful sleep. The side effects are drowsiness and dizziness, impaired coordination and loss of alertness. These insomnia drugs work very fast, so they must be taken right before bed and a person should allow for a full night's sleep or the effects of the drug may still be present the next day.

Anti-Depressants

Antidepressants such as Elavil, Pamelor, Desyrel, Sinequan and Serzone are also used as insomnia treatments. These insomnia medications are usually only used for someone whose insomnia prevents them from staying asleep but not falling asleep. These insomnia drugs usually produce a side effect of drowsiness, which is why they are used as insomnia medications. The most common side effects of anti-depressants are dry mouth, constipation and blurred vision. Some people may also experience an increased heart rate.

Antipsychotic Medications

Even though these drugs can be prescribed for insomnia, most of them haven't been tested for this purpose and there are potentially serious side effects to using them.
The antipsychotic medications like Seroquel and Zyprexa, which are intended to treat psychiatric conditions like bipolar disorder, schizophrenia, and severe depression, have also been used to treat insomnia because of their effectiveness at getting people to sleep.

Over the counter (OTC) medications

Antihistamines such as Benadryl, Nytol and Sominex are the most common form of over-the-counter (OTC) sleeping aid. Although antihistamines are designed to block the chemicals that the body releases during an allergic outbreak, they have the ability to calm which makes them effective at encouraging sleep. However, this is a point of considerable debate. Some OTC sleep aids contain pain relievers and even if they don't, OTC sleep aids should never be taken with alcohol. Even though they're available without a prescription, it's advisable to consult with a medical professional before taking any type of sleep aid.

Insomnia Help Video - Sleep Restriction Therapy

2010-05-10T08:52:00.000-07:00

10 Things you need to know about Sleep - Home remedies for insomnia.

Have you tried all the “best sleep tips”; seen a doctor, dieted, exercised, excluded caffeine and bad foods, etc, and nothing seems to really working? If so, do not lose hope. Recently researchers have learned new and effective way to help insomniacs regain those few precious hours and even minutes of sleep. This one of the most effective natural insomnia treatments is called Sleep Restriction Therapy.

This possible option for treating insomnia seems to be paradox: You should restrict you sleeping time! This will help to reduce the time you spend awake in your bed tossing and turning and get rid of all worries about dificalty to fall asleep. Sleep Restriction will cause you to become tired again at the bed time and establish new routines to fall asleep.

Usually person starts sleep restriction therapy with only a very short period of sleep during each night. Then sleep time will increase until a normal sleeping time is achieved. If you find sleep for the short period of time you can increase the sleeping time by 15 or 30 min until you finally reach a normal amount of sleep according to your personal needs.

Sleep restriction therapy and Depression.
Insomnia and hypersomnia are both common depression symptoms. Doctors who suspect depression usually ask their patients about sleeping patterns. Depressed people suffering insomnia frequently get to sleep at a normal time but wake up after a few hours and pretty much are up for the morning at around 5 am.

Sleep restriction therapy can actually be a short-term depression treatment. It does not really work for everyone, and it is hardly a long-term depression cure, but sleep restriction can play a part in overcoming depression without drugs. Indeed, staying up past one's normal bedtime can often produce a feeling of euphoria.

Circadian Sleep Patterns

2010-05-08T10:28:00.000-07:00

Know Your Chronotype!

Are You A Lark, Owl or Hummingbird?
There are lots of factors that contribute to our preferred sleep schedule. The most important one called “chronotype.” It turns out that our DNA has a strong influence on when we like to sleep. We all fell into one of three major chronotypes; night owls (late night insomnia), morning larks (early morning insomnia) and intermediate insomniacs ( mid-sleep awakening). Chronotype refers to the sleep/wake center in our brains that regulates sleep and wake habits. Many of us have sleep problems because this 'body clock' isn't functioning properly.

The chronotypes determine not only our natural sleep patterns, but when we’re at our most alert, productive and creative, as well as when we’re most likely to benefit from a nap. Chronotypes seem to be mostly hardwired, and likely have a genetic factor. We may force ourselves awake at unnatural hours, but we will never function at our best that way – and may even make ourselves sleep deprived to the point of psychosis.

Delayed Circadian Rhythm - Owls

Some people have a circadian clock that makes them “evening types.” Their body clocks run a bit slow, so their daily cycle (or circadian rhythm), releases the sleep/wake signals later than normal. This is why night owls can't seem to wind down till late at night and then struggle to get up in the morning. No matter how hard they try to fall asleep at the right time, they can't because their body clock hasn't released the sleep neurotransmitters. This is also why morning time can be so difficult; at 7:00 am, their body clock still think it's midnight and not ready to release the active, energetic signals for hours.

They’d rarely rise before 10am or even noon, if given their druthers, and in our 9-5 culture, they not only need an alarm clock, they may need several alarms and a gallon of coffee to function at all during the hours their body wants to sleep. This also explains why changing sleep routine doesn't work (going to bed earlier, using relaxation techniques, etc.).

Some night owls have delayed sleep phase disorder. This involves a struggle to conform to work or social demands. It can be difficult for them to function well during the day. Twenty percent of the population are more owls in their patterns, being at their best in the evenings and even late night hours.

Advanced Circadian Rhythm - Larks

Other people are natural “morning types.” These “larks” prefer to go to bed early and wake up early. Their body clocks tend to run a bit fast, which means they tire and fall asleep easily, but wake up earlier than desired. About ten percent of us qualify as larks – rising early often around six am without an alarm and singing through a caffeine free breakfast. These morning people are most productive in the mornings, at their sharpest around noon, and drowsy in the early evening, going to bed around 9pm.

Some larks have advanced sleep phase disorder. In this case the body clock releases the night time hormones and neurotransmitters long before we are ready to go to sleep. The result is that by the time 'morning larks' fall asleep, their body clock may already be halfway through its sleep cycle, and so they wake up far too early. In fact, as we age, more of us experience this early morning insomnia. Again in this case modifying sleep habits will do little to fix the problem.

Intermediate Chronotype - Hummingbirds

Not everyone fits neatly into the categories of morning or evening types. Hummingbirds account for the rest of the population, flitting somewhere between the other two types, some preferring to stay up a little later, some to wake a little earlier. Intermediate chronotypes may exhibit signs of either delayed or advanced problems, but usually awaken in the middle of the night and fall asleep again.

Night Owls Suffer Worst from Insomnia

One reason insomnia hits night owls worse is because they constantly battle with trying to fall asleep; after all, at least those with early morning or intermittent insomnia are able to get some sleep before struggling with unwanted wakefulness. Although all groups have about the same lack of sleep, night owls are more aware of it. They are more concerned about their lack of sleep than others, which may lead to frustration, irritability and depression. Night owls are more obsessed with their sleep problems, and this added worry perpetuated the sleep problem.

So do larks have an advantage over owls? After all, it was Benjamin Franklin who said, “Early to bed and early to rise, makes a man healthy, wealthy, and wise.”

How to fix your body clock

The good news is that recent researchers have learned how body clocks work and how to regulate them. Because the body clock sends out daily sleep/wake signals, it looks for feedback or cues to tell it what time it is. The most powerful cue is bright light like morning sunshine, but researchers have discovered that a specific color and intensity found in sunshine is responsible for this beneficial reaction.

A special receptor in the eye is responsible for signalling the body clock, and this 'melanopsin' receptor was sensitive to light-blue light. This discovery is called the 'action spectrum of light ', and scientists advise to use this light to reset the body clock. Because the action spectrum is so effective, only 15 minutes daily exposure is needed to keep body clocks working properly.

When should I use blue light?

Since people's body clocks act differently, light therapy needs to be used at certain times of the day. For example, for those with slow body clocks (delayed circadian rhythms), morning light is best. For morning larks, evening light slows down the body clock, allowing it to release the sleep signals later into the night and early morning, like normal.

Many factors such as genetics and light exposure affect when you are sleepy and alert. A new study results show that females tend to go to bed earlier and sleep longer than males. The study even found a significant but small “season of birth” effect. People born in spring and summer went to bed later than those who were born in fall and winter.

Insomnia Medications Review

2010-05-07T16:48:00.000-07:00

Sleep Medications for Special Situations

In general, insomnia medications are most effective when used for short term situations for insomnia help. Examples include travel across time zones or recovering from a medical condition. Sometimes prescription sleep aids are used briefly at the beginning of insomnia treatment, especially if the sleep disorder has been severe. If sleep medications are used over the long term, they would be best used “as needed” instead of daily to avoid dependence and tolerance.

In many cases, doctors will prescribe sleeping aids for insomia help and insomnia treatment. All insomnia medications should be taken shortly before bed time. Do not attempt to drive or perform other activities that require concentration after taking an insomnia medication as the sleeping aids will make you sleepy. Sleep medications should be used in combination with natural insomnia treatments.

Listed below are most popular drugs used to relief insomnia.

• Non Benzodiazepine sedative hypnotics
These have fewer side effects than Benzodiazepine drugs and act more specifically on one area in the brain. Nevertheless they are listed as controlled substances despite having less dependency.

Ambien (Zolpidem): The original version works well at helping you fall asleep faster, but some people tended to wake up in the middle of the night. This insomnia medication is usually limited to short-term treatment periods of 1-2 weeks or less. Ambien CR is a new extended release version. It helps you fall asleep within 15 to 30 minutes, and the extended release part helps you stay asleep. You should not be taken Ambien or Ambien CR if you are not able to get a full night's sleep, which ia at least 7 to 8 hours.

The FDA has approved a prescription oral spray called Zolpimist, which contains Ambien's active ingredient, for the short-term insomnia treatment caused by difficulty falling asleep.

Lunesta (ESZOPICLONE): Lunesta made by Sepracor, is one of the newest insomnia drugs available. Lunesta helps you get to sleep quickly, and is to be taken just before bed, not with alcohol, and is meant for times when you have a full 7 to 8 hours of sleep available; otherwise you may feel groggy the next day. That is probably the most common complaint people have about taking prescription sleep aids, is that they feel tired or hung over still the next day. Eszopiclone belongs to a class of drugs known as hypnotics. Lunesta enhances GABA activity, working with the natural sleep cycle and chemistry in your body. Unlike some other prescription sleep aids, people taking Lunesta have not been seen to build up a tolerance for the drug, meaning that it remains effective even after long periods of usage.

Rozerem (RAMELTEON): This is a new insomnia medication. Rozerem is made by Takeda Pharmaceuticals and is a non-controlled substance, meaning it is less likely to lead to dependency or abuse and can be used long term. Rozerem works like a natural substance called melatonin that is produced by your body. It helps regulate your sleeping cycle (circadian rhythm). It is prescribed for people who have difficulty falling asleep.

Sonata (Zaleplon): Sonata is made by King Pharmaceuticals. This insomnia medication is used for a short time to treat people with trouble falling asleep. Of all the new prescription sleep aids, Sonata has a half life of just 1 hour, so it leaves your system more quickly than other insomnia medications. That means you can try to fall asleep on your own. Then, if you're still staring at the clock in the middle of the night, you can take it without feeling drowsy next morning. If you have other sleep problems such as not being able to sleep through the night, this medication may not be right for you. Zaleplon is known as a hypnotic. It works on certain centers in the brain to relax you and help you fall asleep faster.

• Antidepressants

Some doctors prescribe antidepressants because their patients have both depression and insomnia. Insomnia and depression often occur together, but which is the cause and which is the symptom is often unclear. Thus, some medication for depression and insomnia are particularly effective in treating sleeplessness and anxiety that's caused by depression.

Desyrel (TRAZODONE): Antidepressant medications are used to treat a variety of conditions, including depression and other mental/mood disorders. These medications can help prevent suicidal thoughts/attempts and provide other important benefits. However, studies have shown that a small number of people (especially people younger than 25) who take antidepressants for any condition may experience worsening depression, other mental/mood symptoms, or suicidal thoughts/attempts. Therefore, it is very important to talk with the doctor about the risks and benefits of antidepressant medication (especially for people younger than 25), even if treatment is not for a mental/mood condition.

Elavil (amitriptyline) is a central nervous system depressant, and should be used very cautiously in combination with any medication that warns it 'may cause drowsiness,' or increases your level of alertness. Elavil belongs to a class of drugs called tricyclic antidepressants. Elavil is prescribed to treat depression, bulimia, chronic pain from a variety of conditions, reduce the incidence of chronic headache or migraine, ulcers, uncontrollable hiccups, primary insomnia, and to control the involuntary crying and laughing experienced by individuals with multiple sclerosis.

Pamelor (Nortriptyline) is used to elevate the mood of patients with depression. Nortriptyline is also a sedative and is useful in depressed patients with insomnia, restlessness, and nervousness. It is one of the drugs known as tricyclic antidepressants.

Serzone (nefazodone): Serzone is an antidepressant medication. It affects chemicals in the brain that may become unbalanced and cause depression. Serzone is used to relieve symptoms of depression such as feelings of sadness, worthlessness, or guilt; loss of interest in daily activities; changes in appetite; tiredness; sleeping too much; insomnia; and thoughts of death or suicide. In rare cases, treatment with Serzone has been associated with serious liver problems, sometimes resulting in liver transplant or death.

Desyrel (trazodone): Trazodone is a antidepressant medication. It is thought to increase the activity of one of the brain chemicals (serotonin) which may become unbalanced and cause depression. It may also be used for relief of anxiety disorders (eg, sleeplessness, tension) and chronic pain.

Adapin (Doxepin): Doxepin is in a group of drugs called tricyclic antidepressants. Doxepin affects chemicals in the brain that may become unbalanced. Doxepin is used to treat symptoms of depression and/or anxiety associated with alcoholism, psychiatric conditions, or manic-depressive conditions.

• Antipsychotic Medications

Seroquel (quetiapine): Seroquel is an antipsychotic medication. It works by changing the actions of chemicals in the brain. Seroquel is used to treat the symptoms of psychotic conditions such as schizophrenia and bipolar disorder (manic depression) in adults and children who are at least 10 years old.

Zyprexa (olanzapine): Zyprexa helps manage symptoms of schizophrenia, the manic phase of bipolar disorder, and other psychotic disorders. It is thought to work by opposing the action of serotonin and dopamine, two of the brain's major chemical messengers. The drug is available as Zyprexa tablets and Zyprexa Zydis, which dissolves rapidly with or without liquid.

• Over-the-Counter Sleep Aids

Most of these sleeping pills are antihistamines. They generally work well but can cause some drowsiness the next day. They're safe enough to be sold without a prescription. However, if you're taking other drugs that also contain antihistamines like cold or allergy medications you could inadvertently take too much.

Excedrin PM (Diphenhydramine): It is an antihistamine. It blocks the effects of the naturally occurring chemical histamine in the body. Diphenhydramine prevents sneezing; itchy, watery eyes and nose; and other symptoms of allergies and hay fever. The combination of acetaminophen and diphenhydramine is used to treat runny nose, sneezing, watery eyes, and pain or fever caused by allergies, the common cold, or the flu. This medication is also used to treat night time pain and help you sleep.

Unisom (Doxylamine): Treating occasional sleeplessness and reducing difficulty falling asleep. Unisom is an antihistamine. It works by depressing the central nervous system (brain) to produce drowsiness.

Benadryl (diphenhydramine): Benadryl is an antihistamine. Diphenhydramine blocks the effects of the naturally occurring chemical histamine in the body. Benadryl is used to treat sneezing; runny nose; itching, watery eyes; hives; rashes; itching; and other symptoms of allergies and the common cold. Benadryl is also used to suppress coughs, to treat motion sickness, to induce sleep, and to treat mild forms of Parkinson's disease.

Nytol (Diphenhydramine): Treating occasional sleeplessness and reducing difficulty falling asleep. Nytol is an antihistamine. It works by depressing the central nervous system (brain) to produce drowsiness.

Sominex (Acetaminophen): Relieving short-term sleeplessness due to minor aches and pains. Sominex is an antihistamine and analgesic combination. Sominex causes drowsiness to help you fall asleep. It works in certain areas of the brain and nervous system to decrease pain.

• Keep in mind that sleeping pills are designed as sedatives and depressants and should not be taken without a doctor’s supervision and consultation.

Foods That Help You Sleep

2010-05-05T09:44:00.000-07:00

The Link Between Cherries And Insomnia

By: Jonathan Townsend

The various medical studies about the properties of cherries have shown significant proof that cherries could be one key to curing insomnia. Usually reserved as a pie filling or the topper for an ice cream sundae, cherries offer so much more for insomnia sufferers. Research has proven a very beneficial link between cherries and insomnia. In particular, a certain hormone in cherries, called melatonin, is the critical link for treating insomnia.

What is Melatonin?
Melatonin is a hormone that makes you feel tired. Melatonin is naturally made in the body by the pineal gland. It is produced by the body during sleep and around the night hours to induce sleep. The body produces less of it as we age, though, which is thought to be directly related to age related insomnia.

Melatonin is a natural way to fight insomnia because it does not have side effects and is all natural and safe. Yet, when the body does not produce enough melatonin a person may start to exhibit symptoms of insomnia. That is where the link between cherries and insomnia come in.

Cherries and Insomnia
When a person's body is not producing enough melatonin, they may start to experience insomnia. Not knowing the cause, some people typically reach for medications and other sleep aids to get rid of the insomnia. Sleep aids can cause side effects and many medications have been known to cause dependency, which can be dangerous.

Cherries are packed with melatonin. The high concentration of melatonin in cherries makes them very potent against insomnia. In particular, it is the skin of the cherries that contains the most benefit. Consequently, eating cherries is a natural way to boost melatonin in the body and is a natural way to get relief from insomnia. Instead of using pills, a person can simply eat a few cherries and reap the same benefits without the risks.

The Cherries and Insomnia Cure
Specifically, the best way to use cherries to fight insomnia is to eat them right before going to sleep. Though there is no definitive evidence to suggest the proper amount of cherries to eat, researchers believe that a handful of cherries before bedtime should be adequate to gain the benefits of the melatonin.

Though cherries as a cure for insomnia may have never crossed your mind, the research has shown that the high levels of melatonin in cherries is more than enough to help people suffering from insomnia. So, the next time you have a bit of trouble sleeping, give cherries a try.

About the Author
Jonathan Townsend writes about The Link Between Cherries and Insomnia for The Insomnia Project - understanding the causes of and cures for insomnia. (ArticlesBase SC #121972)
Article Source: http://www.articlesbase.com/ - The Link Between Cherries And Insomnia

Insomnia Help Video - Sleep Problems

2010-05-05T09:35:00.000-07:00

10 Things you need to know about Insomnia.

In this video tutorial we are going to introduce ten video lessons on how to conquer different insomnia types. In the resent world most of us lead incredibly hectic lives. And if you are anything like me, getting enough sleep is a big problem. On average, a person needs between seven and nine hours of solid sleep a night. It is important to your general well-being that you get enough of quality sleep, as sleep deprivation is a very common occurrence, with one in three people experiencing insomnia at some time.

Getting enough sleep on a regular basis can make us a better version of ourselves. And even though we usually wish to have more time in the day it`s better to feel good and perform well after good night sleep than get to be a crankier, impulsive, sick version of ourselves for a few extra hours a day. So in this program we are going to look at ten different ways in which science can help insomnia sufferer to get a decent night sleep.

In the next video clips you are going to watch:

1. Bath Before Bedtime;

2. Sleep Restriction Therapy;

3. Sleep Studies or When to Nap;

4. How to Stop Snoring;

5. Sleep Cycle;

6. The Power of Daylight;

7. Eat to Sleep;

8. Beating Jet Lag;

9. Relaxation Tips;

10. Herbal Remedies.

We hope that in the one of the presented video clips you will find a solution to your insomnia symptom.

Wulong Tea For Insomnia? Why not?

2010-05-05T09:23:00.000-07:00

Wu Long Tea - Natural Insomnia Medication.

Could oolong tea be an effective insomnia cure? Some findings seem to point in that direction. But since oolong tea contains caffeine then it should be avoided if you have insomnia? The good news is that if you drink a few cups of regular oolong tea throughout the day and decaffeinated tea at night, this can have a surprising impact on whether or not you fall asleep at night.

Oolong tea is experiencing an amazing popularity over the last few years. Many celebrities like Oprah Winfrey have openly endorsed this magical tea. Oolong tea is also known as Wu long tea or Wulong tea, named after its originator. Other names for oolong are brown tea and rock tea, the most popular varieties are Wu-yi tea, Formosa oolong, Ti Kuan Yin, and Pouchong. Oolong Teas are the most expensive because they are semi-fermented and made in a more elaborate method. The color of this tea is usually a light yellow.

Chinese Wulong Teas were a well known drink, before eventually it came to be known as an herbal remedy. Try oolong tea for insomnia treatment. Wu long tea may be alternative to the sleep aids because of the natural healthy elements it contains.

Wu long Tea is good for insomnia treatment because it relaxes you. The substance that is responsible for the sense of relaxation is called L-theanine. L-theanine is a natural amino acid found almost solely in tea plants and is the primary component in wulong tea. This main component is actually responsible for the exotic taste of the wu long. While L-theanine has been shown to reduce stress, promote relaxation without drowsiness, ease nervousness, irritability and lower anxiety, it can also safely and effectively promote the sound sleep.

What is so remarkable about L-theanine is its peculiar paradoxical effect. Taken during the day, wu long promotes a focused, alert sense of calm without feeling drowsy. Yet because it induces a state of relaxation, L-theanine can also help to fall asleep at night without drowsiness the next morning, a common side effect of many sleep aids. Not only does L-theanine encourage relaxation but it also has a significant effect on memory and learning ability.

Daily stress can trigger the insomnia symptoms. But oolong tea lowers the levels of the stress hormone, Cortisol, by increasing the levels of neurotransmitters in the brain. L-theanine affects emotions by interacting with neurotransmitters in the brain. These neurotransmitters, like Serotonin, need to be at a high level to combat things like depression, insomnia, suicide, and other stress related conditions.

Keep in mind, however, that green tea also has diuretic properties. You will wake up in the middle of the night to go to the bathroom if you have more than one cup. Drink the wu long tea at least an hour before bedtime to minimize the diuretic affects.

What we eat and drink can positively affect our minds, emotions, and bodies, and help combat insomnia symptoms . Wulong tea is a drink that has an effect on all three states of existence, in a positive way. Wu long tea may offer great health benefits, creating a positive mental state and bringing some peace of mind to your life.

Know more about Oolong tea health benefits

Sleep Supplements - the Healthy Way to Sound Sleep

2010-05-05T09:17:00.000-07:00

There are broadly two types of insomnia supplements. The first type helps in addressing the biochemical problem. It boosts the levels of melatonin and serotonin which in turn promotes better sleep. The second category helps in decreasing your stress levels. When the stress levels are reduced, you automatically tend to get a sound sleep.
Deficiencies in certain vitamins, minerals, amino acids and enzymes may be a cause of a sleep disorders. Calcium, magnesium, B vitamins, folic acid and melatonin deficiencies may become one of insomnia causes.

TYPE 1

Tryptophan (L-tryptophan) is an amino acid that plays a key role in the repair of protein tissues and in creating new protein. In the brain, tryptophan is converted into serotonin, a natural sleep-inducing chemical. It also enhances the brain's ability to produce melatonin, the hormone that regulates your body's natural inner clock and sleep cycle. It is a key amino acid for sleeping problems.

Tryptophan supplements were banned in the United States by the FDA after a contaminated batch from a Japanese manufacturer was suspected of causing a serious blood disease in several people. There is no risk though associated with eating tryptophan-rich foods. L-tryptophan is found in foods such as milk and turkey.

Clinical studies showed that L-tryptophan produces only modest effects in the treatment for insomnia. More importantly, research showed that L-tryptophan can reduce REM sleep while increasing the time spent in non-REM sleep.

Serotonin is an important initiator of sleep. Our body makes serotonin from the amino acid tryptophan. Taking tryptophan will raise serotonin levels and promote sleep. Tryptophan is more effective for cases of sleep-onset insomnia, since its greatest effect is to shorten the time required to fall asleep.

Phosphatidylserine is an amino acid that helps the brain regulates the amount of cortisone produced by the adrenals. It is helpful for those who cannot sleep because of high cortisone levels, usually induced by stress.

5-HTP (5-hydroxytryptophan) is a form of tryptophan that is one step closer to serotonin administration. 5-HTP has also been found, in several clinical studies, to decrease the time required to fall asleep and decrease the number of awakenings.

5- HTP provides the quickest, most effective, and most consistent overall results in treating insomnia. It is an effective alternative for dealing with sleep problems in a safe and natural way compared to sleep medicines. 5-HTP improves the quality of sleep. More importantly, clinical studies show that 5- HTP is also useful in the treatment of sleep disorders other than insomnia.

5-HTP increases REM sleep significantly (typically by about 25 percent) while increasing deep sleep stages 3 and 4 without increasing total sleep time. 5-HTP achieve this by shortening the amount of time you spend in sleep stages 1 and 2, which in certain ways are the least important stages of the sleep cycle.

The impact of 5-HTP on sleep stages is dose-related; taking higher doses produces a somewhat greater impact. In most cases, the lower dosage is adequate. Higher doses may lead to a greater number of disturbing dreams and nightmares due to abnormally prolonged REM sleep. It can also lead to mild nausea.

To increase the sedative effects of 5-HTP, take it with a food high in carbohydrate such as fruit or fruit juice near bedtime.

Melatonin is a hormone secreted naturally by the pineal gland. Melatonin is the sleep hormone. It is said to induce sleep without any negative side effects. In several studies, melatonin has been found helpful in inducing and maintaining sleep for both people with normal sleep patterns and those suffering from insomnia. It is also useful in banishing jet lag.

However, it appears that the sleep-promoting effects of melatonin are most apparent only if a person's melatonin levels are low. In other words, taking melatonin is not like taking a sleeping pill or even 5-HTP. It will only produce a sedative effect when melatonin levels are low. Melatonin appears to be most effective in treating insomnia in the elderly, as low melatonin levels are common in this age group.

Safety: Studies of melatonin's safety are limited, with isolated reports of exacerbation of depression, fatigue and restriction of coronary arteries.

TYPE 2

Calcium, especially when contained in food, has a sedative effect on the body. A calcium deficiency causes restlessness and wakefulness. Liquid calcium has been shown to have a relaxing effect.

Magnesium can help induce sleep. Magnesium deficiency is responsible for nervousness that prevents good sleep. Magnesium-rich foods include kelp, wheat bran, almonds, cashews, blackstrap molasses, and brewer's yeast.

The lack of calcium and magnesium can cause leg cramps during the night. Calcium and magnesium produce calming effects on the brain.

B-Complex: B vitamins have long been known as the “Anti-Stress Vitamins.” B vitamins are essential also in fighting against anxiety and depression.

The higher metabolism and stress level, the faster B vitamins are used up. If high amounts of stress are present in your life, it is very essential to increase the amount of B vitamins in your diet. This is important as stress is one of the major factors that lead to insomnia.

Vitamin B6 supplements can help to prevent insomnia. A tablespoon or two of nutritional yeast is an excellent Source of vitamin B6. Stir it into a glass of juice.

Vitamin B12 is another important supplement for treating insomnia.

Vitamin B 5 (Pantothenic acid) can serve as an effective anti-insomnia vitamin regimen. The B5 is good for relieving stress. The best food sources of the B vitamins are liver, whole grains, wheat germ, tuna, walnuts, peanuts, bananas, sunflower seeds, and blackstrap molasses.

Vitamin B8 (Inositol) possibly alleviates insomnia. It is known that B8 influences the ability of the “calming” neurotransmitter named GABA to bind to its receptors and this action of inositol (which is similar to that of valium) may influence sleep. Some researchers claim that B8 enhances REM sleep.

Chromium is often effective for someone with a blood sugar problem that is keeping them awake at nights. Brewer's yeast is a good source of Chromium.

Aromatherapy Recipes

2010-05-05T09:07:00.000-07:00

A Striking Approach for Insomnia Cure

Aromatherapy is a relatively new way to combat the verity of sleep problems, and help to ensure that you will fall asleep peacefully, and chemical free. People may not consider aromatherapy as a primary approach to relieving insomnia symptoms, mostly because of its simplicity. Often there are situations where the sleeping disorder is quite serious and will need a medical attention, but everyday problems interfering in your sleep cycle are not hard to overcome with aromatherapy oils.

Aromatherapy products is believed to have therapeutic properties that can heal many illnesses including insomnia. Recent studies have shown that natural, pure essential oils stimulate multiple areas in the brain, including spots controlling endocrine, immune, and limbic (emotional) functions. Essential oils have a direct and strong effect on the deepest levels of the body, emotions, and psyche, through inhalation, pure essential oils have a profound and immediate influence.

Using aromatherapy products for relaxation and insomnia can be a very effective and natural way to help the mind and body to relax. Some of the best herbs recommended for this purpose are Chamomile, Valerian, Lemon Balm, Peppermint, Rosemary and Marjoram.

If you are looking for a natural remedy you should try essential oils and aromatherapy. This option is easy to use and requires very little effort. There are a number of different natural essential oil blends that can be used to ease the restless nights and a variety of applications.

Insomnia and Anxiety

Chamomile Roman 10 drops

Sandalwood 15 drops

Lemon 5 drops

Insomnia and Busy Mind

Cistus 5 drops

Lavender 15 drops

Insomnia and Restlessness

Vetiver 10 drops

Clary Sage 10 drops

Lemon 10 drops

Insomnia and Exhaustion

Valerian 5 drops

Lemon 10 drops

Mandarin 10 drops

Insomnia and Nightmares

Lavender 15 drops

Chamomile 5 drops

Mandarin 10 drops

Insomnia and Fitful Sleep

Marjoram 5 drops

Lavender 15 drops

Lemon 10 drops

Insomnia and Noise

Lavender 10 drops

Lemon 15 drops

Vetiver 5 drops

Here are some simple insomnia cures you can try:

1. Aromatherapy massage or body oil. Combine 50 drops or 1/2 teaspoon of the essential oil of your choice together with 4 ounces of carrier oil. Massage it into your solar plexus (just between your ribs) in an anti-clockwise direction. This is very calming.

2. Aromatherapy compress. This is considered as one of the easiest aromatherapy application. All you need to do is to add about 5 drops of essential oil blend to a cold or hot cup of water, dip a soft cloth in the mixture and apply to the forehead or back of the neck.

3. Aromatherapy bath. Add 8 to 10 drops of the essential oil of choice to the warm bath water. Add the oil only after you have finished running the water and make sure you mix it well so that it was not sitting on top of the water in a oily puddle.

4. Aromatherapy foot or hand bath. Add 10 drops of chosen essential oil to cold or hot water in a medium-sized basin. Stir the essential oil evenly to blend well with the water.

5. Aromatherapy pillow case. Put several drops of the essential oil blend on a tissue and place it inside your pillow case. Do not forget to replace the tissue nightly.

6. Aromatherapy diffuser. Use several drops of chosen essential oil blend in the diffuser; this should be done in the evening while you are getting ready to sleep. Never leave your diffuser on throughout the night; it must always be attended as it is a heat source.

As a holistic therapy, aromatherapy is believed to benefit both the mind and the body. As far back as the time of the Egyptians, fragrant oils were used for bathing and massages. Once you treat yourself with aromatherapy, you may start sleeping like a baby without any external aid.

Moonstruck! Does the Moon Affect Your Sleep?

2010-05-04T12:57:00.000-07:00

Who hasn't been awed by the beauty of a full moon flooding over the horizon? But does the shine of the full moon have any influence on sleep? Does it increase your chance of insomnia? Folklore tells us that the full moon has long been associated with magic, as well as with states of madness and insomnia. We've all heard the old warning: if you stare too long at the moon you may go mad.

In fact, the Lunar cycle has influenced life and the mind of Man since the beginning of time. The link runs so deep in our culture, that we even see it in our language; the words 'lunacy' and 'lunatic' both derive their meanings from associations with Luna, the Roman moon goddess. Stories of lycanthropes, or werewolves, also feed heavily on this link between changing human states and the appearance of a full moon. Many calendars and almanacs include Moon Planting Calendars and even Fishing Guides.

A lot of sleep disorders seem to follow the phases of the moon. While the moon is full, some people may suffer from insomnia, strange dreams, nightmares, and some people even sleepwalk.

Indeed, the idea that the full moon has an effect on human and animal health and behaviour shows no sign of going away. In 19th-century England, lawyers used the "guilty by reason of the full moon" defence to claim that their "lunatic" clients could not be held accountable for acting under the moon's influence. Recent American study found that the belief in a lunar cycle effect among health professionals is waxing (decreasing Moon) rather than waning (increasing Moon).

Everybody knows such expression as “mood madness”, in fact, it close to the truth. You may not believe that the moon can cause a person to go mad, but the full moon definitely has an effect on emotional condition.

There is no doubt now the phases of the moon do have an effect on the human mind. The moon does have a certain magnetic attraction which can cause tides, but recent studies show that the magnetic pull of the moon can also affect people’s moods and their brain activity. Some researches suggesting that a full moon, or a phase close to such, excites the brain’s impulses and making it harder to fall asleep.

If you look at major cities all over the world, you will notice that the day before, after and during the full moon there is more rape and murder going on. The reason is that the full moon tends to cause a ripple in the magnetic field of the earth, and this change is enough to take people that are emotionally near the edge over the edge. The magnetic field affects the emotional body.

Dr Arnold Lierber suggests the biological tide theory, in which the moon exerts a pull on the water within the body (which is 65 percent water), resulting in a cascade of effects. Internal body rhythms may also be implicated, as could the effects on the pineal gland of the light emitted by the moon or a slightly warmer temperature triggered by the full moon.

Natural Insomnia Remedies

2010-04-21T15:31:00.003-07:00

DECEMBER 2009

Aromatherapy Gift Basket for Insomnia Cure

Unique Christmas Gift Idea - Insomnia and Relaxation Treats.

Looking for a unique Christmas gift idea for yourself or someone dear? If you are really looking for something really sensual and relaxing that would pamper the mind and body Aromatherapy gift basket may be something to consider.

As a holistic therapy, aromatherapy is believed to benefit both the mind and the body....

Full Story

Wulong Tea For Insomnia? Why not?

Wu Long Tea - Natural Insomnia Medication.

Could oolong tea be an effective insomnia cure? Some findings seem to point in that direction. But since oolong tea contains caffeine then it should be avoided if you have insomnia? The good news is that if you drink a few cups of regular oolong tea throughout the day and decaffeinated tea at night, this can have a surprising impact on whether or not you fall asleep at night.

Full Story

Aromatherapy Gift Baskets for Insomnia Cure

2010-04-21T15:31:00.002-07:00

Unique Christmas Gift Idea - Insomnia and Relaxation Treats.

Looking for a unique Christmas gift idea for yourself or someone dear? If you are really looking for something sensual and relaxing that would pamper the mind and body Aromatherapy gift basket may be something to consider.

Aromatherapy gift baskets are the perfect Christmas gift for anyone who considers this relaxing method for natural healing. In recent years aromatherapy has become popular again for relieving stress and anxiety, helping insomnia sufferers and even to relive the depression symptoms. Aromatherapy uses essential oils that encourage psychological and physical well-being. So if you are suffering from insomnia or other sleeping disorders the Aromatherapy gift basket is definitely the good option.

As a holistic therapy, aromatherapy is believed to benefit both the mind and the body. As far back as the time of the Egyptians, fragrant essential oils were used for bathing and massage. So, if aromatherapy was good enough for Cleopatra surely it is in perfect taste for you or your dears too.

Aromatherapy gift baskets are really a unique Christmas gift idea. Those who receive it as a gift will find it to be an amazing present. It is like giving someone a free week at the spa. Aromatherapy can be beneficial to everyone, and can provide the desirable relaxation to get the sound sleep. Aromatherapy gift baskets can help relax mind and body enough to let the natural healing process take place.

In the recent hectic world, aromatherapy gift baskets are a great way to provide the people you care about with a gift of natural healing. Many people suffer from insomnia as a result of day to day stress. Aromatherapy is a holistic therapy that healing the mind and body naturally. If you are looking for a special Christmas gift aromatherapy baskets provide a unique gift that offers many hours of pleasure.

Aromatherapy gift baskets usually stocked with quality products that help a person reach a point of relaxation that prepares for a good night's sleep. There is some of the quality products that should be found in a relaxation gift basket: lavender, valerian, peppermint and other special essential oils, bath salts, aromatherapy eye mask, a deluxe bath pillow, a plush bathrobe and relaxation music CD.

Finding a unique Christmas gift idea can sometimes be difficult, so consider getting the gift basket that is not the same old basket of cheese, crackers, wine, cookies or apples. Aromatherapy gift basket is definitely unique because of its contents. It comes with sleep aids that will help anyone who has sleeping trouble. This type of Christmas gift is truly generous and can provide the lasting natural healing effects of aromatherapy!

Shocking Facts About Insomnia Side Effects

2010-04-21T15:31:00.001-07:00

The side effects of insomnia can vary from drowsiness during the day to an enhanced risk of developing a serious health disorder such as depression. The sleep deprivation brought on by insomnia can have a huge impact on your body and mind.

If you're worried about insomnia, you're probably also worried about insomnia side effects. Insomnia is a really unpleasant problem itself, since it's a terrible feeling to never be able to relax, and to never feel restored after a night of good sleep.

Side effects of insomnia can be short term or long term depending on insomnia type. The lack of sleep can be harmful to living a healthy life. Sleep disorders can bring about a number of issues besides leading you to feel unhealthy.

Short Term Effects
Things such as feeling fatigued and lethargic without use of stimulants like caffeine, irritability and drowsiness. That's just the short term.

Performances: Those who are suffering from insomnia find it difficult to meet even the simplest challenges of everyday life. Decisions that used to be easy to make could be much more difficult if your judgment is clouded. Insomniacs lack concentration and become sluggish as their mental ability starts to fade. They may feel bad about their performances but just cannot control it. Actions become worse along with the severity of insomnia.

Safety: Driving and operating machines become also affected by insomnia, making you more prone to cause or be in an accident due to slowed reaction time or poor judgment.

Long Term Effects
The long terms effects are much worse. From a medical standpoint, you risk serious depression if you have untreated insomnia for a long period of time. Not just that but there is a large number of evidence that suggests that insomnia can lead to permanent damage to body and affect various aspects of health.

Psychological: One of the more serious side effects of insomnia is the danger of falling into depression or suffering from an anxiety disorder. These psychiatric changes can lead to further complications in life in addition to sleep deprivation. Insomniacs often feel hopeless, dissatisfied and so depressed that sometimes it can lead to suicide in severe cases.

Health: Health of a person is really affected by insomnia. Insomniacs are prone to illness and infection as pour sleep weakens immune system. They often feel tired, fatigued, energy levels reduced and reflexes slowed. The rate of metabolism is slowed down due to lack of sleep. A growing number of people who suffer from insomnia also suffer from heart disease. A lack of sleep can also be accompanied by frequent and very painful headaches. This is one of the most widespread insomnia side effects and results for many to reach for pain relievers as a solution.
One of the side effects of insomnia which can make a person question their mental stability is experiencing hallucinations. A hallucination seems like a real experience and can make a person feel as though they are losing their mind. It can be a real and serious consequence of insomnia, and it happens more often that you would imagine.

Social Effects
The effects aren't just medical either. Relationships and marriages have broken down due to sleep habits. Appointments are cancelled and friendships never seem to be the way they were.

Personality: The most noticeable side effect of insomnia is in personality. Those who are suffering from insomnia become more irritable and quicker to snap. They are also more likely to experience mood swings. This change in personality due to insomnia depends on the person and length of sleep that has been disrupted. When these changes are severe enough personal relationships and jobs can all be impacted.

Relationship: Sometimes side effects of insomnia destroy personal relationships. Because of the insomnia you will probably not be able to control your moods. You will find that maintaining relationships is either too complicated or not as important as it used to be. The best way to fight this particular effect of insomnia is to make sure the people in your life know that you are having trouble sleeping and seek treatment for insomnia.

There is no doubt that insomnia can cause many damages to the human body and mind. Temporary lack of sleep can happen to any one of us and the consequence is usually tiredness. However, if insomnia gets out of control, then this can lead to serious health damages.

Insomnia Herbal Remedy - Herbs For Restful Sleep

2010-04-21T15:30:00.001-07:00

Natural remedies for insomnia allow you to be in control of your sleeping habits. You can make adjustments as needed without the fear of harmful side effects such as those from medications.

Insomnia herbal remedies actually work with your body and take a variety of ways. These herbs for insomnia most often come in herbal teas or supplements that you can take should tea be not your thing.

Valerian - This natural sleeping remedy is known to help treat stress (even depression) and insomnia. Valerian herb has been used for generations to help promote relaxation and induce sleep. This insomnia herbal remedy does not have any side effects, such as morning grogginess that is associated with prescription medications. Valerian root can help improve sleep quality as well.

St. John’s Wort -This insomnia herbal remedy known for improving sleep and eliminating any insomnia you may have. This herbal remedy also works for depression, and this condition can also cause insomnia. For the best results, St. John’s Wort should be taken regularly, because it may take a few weeks for the maximum benefits and effectiveness.

Lemon Balm - Most often Lemon Balm herb taken as a good tasting tea, this herbal remedy not only helps ease insomnia but also calms nerves, fights depression and reduce fevers. It is also good for headaches and helps calm the digestive tract.

Chamomile – This natural remedy for insomnia is known for its relaxing properties, and is a gentle sleep aid. Most German Chamomile effective in herbal tea form, drink a cup of warm chamomile tea before bed.

Rosemary - is another good herb for insomnia. This natural sleeping remedy can clean out your body and help with headaches. Rosemary is actually known for being great at settling stomach. If you have stomach problems that are giving you trouble sleeping, rosemary might be a good choice for you. Another thing rosemary is great for, when used externally, is soothing sore muscles. For a minor muscle strain or injury as well as chronic muscle aches, rosemary can provide relief which will usually help to get a better sleep.

Lavender - is one of the most popular natural remedies for insomnia. Lavender has a smell that is proven to be calming and relaxing and help people sleep. Also, like rosemary and lime blossom, lavender is good for relieving tension, curing headaches, settling stomachs and making you feel generally stronger and healthier. These qualities help improve your chances of getting a better sleep.

Jasmine - It`s herbal tea has been used for thousands of years to help people fall asleep. Jasmine tea is really flavored and it is a true pleasure to drink it. As a natural insomnia treatment Jasmine tea has become more favored all around the world due to its unique relaxation properties. Prepare a jasmine herbal tea and drink it warm, half an hour before going to bed; this is a traditional Asian insomnia treatment that will soothe nerves and induce a state of well-being.

Dill – This well known culinary herb has also been used as a remedy for insomnia (eaten with dinner and sprigs near pillow). The relaxant properties of dill help overcome insomnia and are good for stress related digestive disorders.

Peppermint - The best way to defeat insomnia is to decrease your level of stress. One easy way to do this is to take advantage of the soothing properties of peppermint to calm your internal systems and allow your mind to relax.

Prepare some insomnia herbal tea and drink it before heading off to bed. A cup or two is all you need to induce sleepiness and relaxation. Don't add sugar for taste, even if you REALLY want to. Sugar is a stimulant which will prevent you from getting to sleep quickly.

Drinking one of these herbal insomnia remedies in a tea form not only brings the effects on quicker, but it also makes you stop and relax for a moment as well, breathing in the vapours while drinking the mixture.

With herbal remedies; however, if you are on medication, are pregnant, or have health concerns you should consult your health care provider. Some herbs, chamomile and lavender for example, is not to be taken by pregnant women and others can interfere with certain types of medications so be sure to seek advice before beginning any herbal regiment.

Insomnia Treatment Ideas That Work

2010-04-21T15:30:00.000-07:00

Some people think that the only way to cure insomnia is to take the sleeping pills. This is not true. In fact, these sleeping pills should be avoided because of their possible side effects on human health. You could be saying good night to insomnia by using these drugs, only to discover one day what harm have been done to your body. Instead of using sleeping pills, people with sleeping disorders are better of using insomnia natural remedies that are much more effective and safer to the body. Natural insomnia cure is a healthy way to say goodnight with a smile to your health.

Finding the right insomnia natural remedy to suit might take a little trial, but the reality is when one of these pays off, it tends to do so without worry of side effects. Simple, yet effective tips for insomnia natural cure:

Herbal Medicine. Valerian root, German Chamomile, Lemon Balm, Catnip, Lavender, Peppermint, Thyme, St. John`s Wort. Insomnia herbs may be taken alone, you may also mix an herbal cocktail if you wish. This insomnia natural remedy might take a few weeks to work.

Diet changes. This is one of the biggest insomnia natural treatment ideas that works and tends to do so very well. Be flexible with your diet, add some red meat and vegetables rich in magnesium in order to improve your sleep. Adding these contents to the diet helps women, especially during their menopause. Take actions to push up your nutritional levels. Lack of nutrients also causes the sleep to suffer, with the brain not getting enough nutrients for it to supply chemicals. If coffee, soda, chocolate and other foods that contain caffeine are used in abundance, cutting them out of a diet can help immensely. Caffeine in coffee has stimulants that do not allow the brain to relax. Another play on this insomnia natural remedy is to ensure that eating does not take place right before the bed time. Limit food intake to a few hours before bed to reduce acid reflux problems and digestion issues that can keep people up and walking.

Relaxation. Of all the insomnia natural remedy options going, this one might be the best. Learning to use relaxation techniques and mediation can help not only with getting more sleep, but also reducing level of stress. It might take some time to learn these techniques, but the effort will be worth it in the long haul.

Exercise. Some light exercising like walking just before sleep can be a wonderful natural insomnia cure. Be careful not to overdo the exercise, as you could burn your body out completely. 15-minute exercise recourse should be good enough for you.

Acupuncture. Many people find this insomnia natural remedy works very well for them. It might also help with other issues that are causing the insomnia in the first place.

Yoga. This natural insomnia treatment could be the best alternative of insomnia medications for your sleeping issue. Practise yoga for 10-15 minutes just before you sleep. In fact, yoga combined with another 5 minutes meditating, is something that would be highly beneficial for you.

Aromatherapy. This is an easy insomnia natural cure that is used by many. English Lavender, for example, is used in all sorts of aromatherapy candles, fragrances and even soaps to help people relax. It is considered safe enough that many baby bath products use this to help little ones sleep sooner and sounder. A hot bath with Lavender, an hour before getting into bed is a wonderful natural insomnia remedy.

Music. Simple, soothing sounds often distract the mind and allow it to relax. This insomnia natural treatment is quick and easy to try.

If you have found these steps simple enough to integrate in your daily lives, get started on your way to find a natural cure for insomnia.

Besides these steps, there are other natural techniques that you can use to get drug-free refreshing sleep. One of these techniques is increasing your exposure to sunlight. Others are changing your sleep routines and changing the way you think about sleep. There a numerous alternatives to drug-induced sleep.

In fact, when you learn about the various natural sleep remedy options, it is highly unlikely you will turn to medications. After all, who would choose to expose themselves to negative side effects when there is a better option?

Sleeping In Pregnancy - Maternity Secrets

2010-04-19T08:51:00.000-07:00

Pregnancy Insomnia - Natural Insomnia Cures
By Helene M Malmsio
During the third trimester of your pregnancy, you have plenty to worry about, the bits you may need to buy ready for your new arrival, safe guarding your home and preparing yourself for the birth.
One thing that causes many women stress is pregnancy insomnia. This is a worry that we can do without on top of everything else a pregnant woman has to deal with!

Whilst insomnia is pretty common for pregnant women, it still does not ease the pressure and the tension that not getting enough sleep can cause.

So, what causes pregnancy insomnia in expectant women?
It is reported that around 75% of pregnant women suffer from this sleep disorder and there are several main causes. I am sure you are all aware that your hormones are everywhere, I know most pregnant women walk around apologizing for their mood swings, but this can also have an effect on your sleeping pattern.
In addition to this, the fear and anxiety of actually having the child may play a significant role in sleep deprivation as well as all of those aches and pains that taunt us throughout the final trimester.

Most pregnant women try to take as little medication as possible, meaning that natural sleep aid remedies for insomnia are extremely important to pregnant women.

The starting point for handling your insomnia whilst pregnant is to try to ensure that you are as comfortable as possible once you have gone to bed, by doing this your body will know that it is time to sleep. Get ready for bed by taking a relaxing bath with aromatherapy oils like one scented with lavender which will allow you to relax.

If you find that you can not sleep whilst in bed, try getting up. Laying there worrying that you are not sleeping will not help you drift off.

Busy yourself by reading, taking a walk or just potter about the house. This should take your mind off of the fact that you are struggling to sleep and will allow you to get a good night sleep when you do go back to bed.
As Helene Malmsio from the Sleep Aid Tips website suggests, "Try to work out what your 'window of opportunity" is in your sleep cycle, so that you can just slip in between the sheets just as your natural sleep cycle is coming around. They can be anything from 45 minutes to 2 hours apart, so timing is important for the optimum time to settle down for sleep."

When you go back to bed, if your mind is still full of worry and this is preventing you from getting to sleep, try listening to something soothing. Many people find that white noise aids them to a restful night sleep, I personally prefer an audio book, but find something that allows your mind to wander and helps you to sleep.
If none of these natural sleep aid remedies are helping your pregnancy insomnia to reduce, you may wish to visit your local health store, on their shelves there are many different types of herbal remedies for insomnia, but be careful.

Although most of them will be fine, always consult your doctor first as some, although stating they are 'safe for pregnant women' may not always be suitable for you.

Remember that any concerns that you may have about your pregnancy, including that of pregnancy insomnia, your doctor is there to help reassure and solve any niggles or issues you will have.

Although you may be tempted to resort to medication to aid your sleeping, ensure that any medication is not going to have an adverse effect on you or your child. Usually, these tried and tested natural sleep aid insomnia cure remedies ease the pressure and allow you to re-establish your sleeping pattern.

We have safe and Natural Sleep Aid Tips for pregnancy insomnia on our free sleep aid tips website.
Created by Helene Malmsio, on this site you can get free simple sleep aid recipes, therapies and how-to instructions for insomnia cures using massage, aromatherapy, oils, herbs, baths, comfort drinks, dream meanings, healthy sleep routines...AND MORE at http://sleep-aid-tips.com
Article Source: http://EzineArticles.com/?expert=Helene_M_Malmsio
http://EzineArticles.com/?Pregnancy-Insomnia-Natural-Insomnia-Cures&id=2986310

Is Insomnia a Symptom of Fibromyalgia?

2010-04-16T08:12:00.000-07:00

Fibromyalgia and Insomnia

Author: Cordel Dietzig
Fibromyalgia is a pain disorder that is thought to stem from issues with sleep. When our bodies reach the deepest levels of sleep, it regenerates the tissues and muscles that have experienced damage and fatigue during the day. If we never reach that stage, our muscles and tissues, continue to become damaged and worn down.

If this is a constant thing, then we start to experience pain and weakness. If the Fibromyalgia sufferer experiences this, they start to experience extreme pain and sickness. In this article, we will be reviewing ways that the Fibromyalgia sufferer can deal with insomnia.

The first step to dealing with insomnia when you have Fibromyalgia is ensuring that you speak with your primary doctor on ways that you can handle the insomnia. Chances are, you are already undergoing some sort of treatment for the Fibromyagia, and it is important to ensure that the steps that you wish to take to handle the insomnia associated with the illness do not interfere with your current treatments.

One of the main things that the Fibromyalgia sufferer can do to deal with insomnia is to make sure that their diet and exercise program is put to work on a consistent basis. Following the right diet and getting exercise regularly will help with any issues that the Fibromyalgia patient that is experiencing insomnia may have.

The next step that the Fibromyalgia sufferer may do to ensure that they do not experience insomnia is to stay away from products that contain caffeine. Many over the counter medications have caffeine in them, particularly ones for pain. While many sufferers may choose to purchase over the counter medications for pain, be sure to check the ingredients and make sure that they do not contain caffeine.

If they do, you may find yourself suffering from insomnia on top of all the other symptoms you already experience.

Another tip for getting restful sleep at night is to do things that relax you in the evening hours. This may include writing in a journal, taking a warm bath, reading a book, or simply spending time with your family.

It is not advised that you spend a lot of time in front of the television, internet, or in front of work that you may bring home with you. Doing relaxing activities will help your body adjust to a restful sleep prior to bedtime and will help you reach a sound sleep once you go to bed in a quicker fashion.

Once you go to bed, if you find that you are lying in bed for more than twenty minutes and are not asleep, you should get out of bed and try to find something relaxing to do. You may want to perform this activity for 30 minutes to an hour before trying to go back to bed.

There are numerous other steps to getting a good night's rest with Fibromyalgia. Though it may seem as if getting a restful sleep is nearly impossible with this condition, but it is quite possible.

It will take some patience and experimentation to find out what works for you, but with some persistence, you are sure to find a way to getting a restful sleep.

Article Source: http://www.articlesbase.com/health-articles/fibromyalgia-and-insomnia-83912.html
About the Author
Cordel Dietzig is co owner of http://insomniasymptom.first-results.com/ where they discuss insomnia symptom and how to live a normal productive life with insomnia

The Power of Subconscious Mind

2010-04-14T09:33:00.000-07:00

There's No Silver Bullet For Insomnia

By Phil Tsang
Are you spending your nights tossing and turning? Not being able to sleep is something we all could do without. It's a fact that we humans are sleeping less than we used to. With the stresses of life, it's probably the last thing we need.

What's ironic is that although we have reduced the amount of hours we sleep per night, we can't seem to make use of those precious hours. Instead we spend the night restless and sleepless. Regardless of what we try, whether we take sleeping pills, count sheep or improve or sleep hygiene, we still end up with a poor sleep.

You may have searched for free insomnia advice and always find the same rehashed information that you've seen time and time again. It is possible to find quality information on the Internet about insomnia and sleep disorders, but what it really comes down to is implementing the advice.

There is no magic bullet for insomnia and sleeplessness. It takes time to overcome a sleep problem, especially if you have suffered for a long time, but it can be done. Most of us believe that there must be some sort of instant cure for insomnia. It's this ideology that we've developed from society that there must be a fast way to accomplish anything.

Fast meals, diet pills, fast trains, instant ab machines, the list goes on. We're a nation obsessed with convenience; we don't want it in 10 minutes, we want it in 5. Perhaps our minds and bodies are not suited for such a fast paced life. It's hard to believe that our ancestors were hunters and gatherers living in caves (probably sleeping better too!).

There's no doubt that a high proportion of the population feels the pressures of life. Anxiety and depression are becoming as common as the cold. With more people relying on medication to tackle their sleep problems, the mentality that insomnia quick fixes are the answer becomes more ingrained into society.

Big medical corporations only feed the public's need for fast answers. Silly when you consider that insomnia develops into varying degrees and forms. It's almost impossible to get away from the lures of so-called 'cures for insomnia' but what else can we do when we're desperate, sleep deprived and desperate for good sleep?

Believe it or not, the answer lies within you to beat insomnia. Yes, your subconscious is the key. It's the subconscious mind that makes us the way we are. Your emotions, thoughts and reactions are all derived from your subconscious mind. It's here where we are able to learn, create and develop ourselves further.

Through alternative therapies we can make a direct connection with the subconscious mind and make subtle changes to the way we think and feel. Consider the simple fact that the mind without negative thoughts, we are instantly happier. The subconscious mind carries many negative habits that we have ingrained through our lifetime.

And just as you can ingrain negative habits and learn how not to cope with life's struggles, you can do the opposite. Instead of wanting to scream and curl up into a ball when faced with life's challenges, you can learn how to attack them with confidence. Instead of reacting negatively in a situation, you can choose to let it pass.

Just as you learn to walk, read, ride a bike and cook you can keep learning to do positive things that can have a huge impact on your life. Learning how to deal with insomnia and even cure it is very possible.
For most insomniacs a change is needed in how to overcome insomnia. Stop believing that there is an instant cure for everything. It's been fact that sleeping pills are no more effective than a sugar pill and many who suffer from chronic insomnia end up becoming long term users.

If you want healthy sleep, you need to really pay attention to your lifestyle and more importantly make gradual changes. No one knows you better than you do. Your thoughts, your emotions, your worries and anxieties can be controlled be you. Forget about curing insomnia overnight; focus on implementing positive sleep habits and reaching to the heart of the cause.

Click here and beat insomnia today. Visit www.howtobeatinsomnia.com/main.html today!
Article Source: http://EzineArticles.com/?expert=Phil_Tsang
http://EzineArticles.com/?Theres-No-Silver-Bullet-For-Insomnia&id=1693055

Sleep Medicine - Do You Really Need It?

2010-04-07T07:42:00.000-07:00

Insomnia Trend - Come See What All the Fuss is About

By Sherry L Harris
Every time you turn on your television, open a newspaper or magazine or even listen to the radio you are bound to hear about people having insomnia. The problem - most of the information is coming from pharmaceutical and biotech companies determined to take advantage of the sleepless masses.

The market for insomnia drugs in the U.S. reached $4.6 billion in 2006 alone. No wonder many pharmaceutical companies are treating this phenomenon as the "new gold rush". These companies are in a race to capture market share.

How big is this market?

An estimated 30-50% of the general population is affected by insomnia. According to the National Institute of Health, more than 70 million Americans experience insomnia. However, only 15% seek treatment for their insomnia. The number one reason most people refuse to take insomnia drugs are because of the side effects.

Some of those side effects include:

o Drug dependence

o Withdrawal symptoms

o Grogginess

o Physical side effects

o Serious interactions with other drugs or chemicals in the body

Now that the pharmaceutical companies realize they have the medical profession behind them the advertising has reached an all time high. It is understandable that the medical profession would agree that insomnia is a problem. They believe treating insomnia is important because a lack of sleep can lead to serious disorders.

But, the trend of enticing an entire nation to believe that sleeping pills are some how a magical quick fix is erroneous. Many of the successful treatments for insomnia are time-intensive and require a lot of work by the insomniac. So, with all of this hard work and the insomniac being bombarded with ads, all of a sudden the thought of a pill that can solve your sleeping problem quickly sounds like a winning proposition.

Listed below are a few of the more prevalent sleep drug treatments:

o Benzodiazepines, which are included in a class of drugs called hypnotics. Some types of benzodiazepines include Klonopin, Valium, Restoril, Xanax, and Ativan.

o Non-benzodiazepine hypnotics such Ambien, Sonata and Lunesta treat short-term insomnia.

o Opiates, such as codeine, oxycodone, methadone, dihydromorphone, and propoxyphene. These drugs may be used to treat restless legs syndrome.

Pick up a newspaper, tune into the television or surf Google AdWords on any given day, and you're likely to find at least a dozen ads related to insomnia. One thing is for sure, trends come and go, but consumers are pretty savvy. They seek products that are safe, natural and cost-effective.

Sherry Harris is the author of the successful e-book "101 Amazingly Simple Ways to Beat Insomnia". Get the FREE e-book at http://www.scenttosleep.com/ Hope you enjoyed the article topic insomnia If you would like to knock-out insomnia, so you can wake up refreshed and energized visit us now.
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Baby Sleep Problems

2010-03-24T06:41:00.000-07:00

Research Update: Infant Insomnia Prevention
by Gerrard Mackenzie

“Insomnia among infants?” Yes you are reading it right. Infants have their own version of insomnia. Latest research says that this is more likely experienced by infants born to mothers who are suffering from depression.

The University of Michigan did a study which says that the first six months of life is crucial in establishing circadian rhythms - normal sleep and wake pattern. This factor is vital in the development of healthy sleep hygiene among children they grow up.

Being an important stage, this is also a perfect time when prevention measures can be implemented. This is the reason why a mother has to understand and give priority not only to nutrition and other developmental milestones, but also in the establishment of normal sleep patterns and the implementation of ways to ensure that the baby gets adequate amounts of sleep.

The research showed how neglect of this particular aspect affects not just the mother but also the baby. The incidence is found to be higher among mothers who experience mood changes during and after pregnancy. Denial and ambivalence are normally experienced at the onset of pregnancy age. Post partum blues, a mild and temporary form of depression is also experienced by some after giving birth. However, some mothers unavoidably experience extreme depression during pregnancy and after delivery (intrapartum and postpartum depression.)

The cause is not yet clearly understood. However, some studies strongly link postpartum depression to endocrine factors. Regardless of whether the hormones are the culprit or not, the gravity of its effects on the mother and on the baby is undeniably serious.

The mother with post partum depression may experience a wide array of symptoms (severe mood swings, intense irritability and anger, loss of appetite, difficulty bonding with the baby, withdrawal from family and friends, etc.) Furthermore, insomnia here can be one of the causes and it can possibly be a result.

When all these things happen to a mother, indeed, the quality of care given to their babies suffers. There are some who are not capable of taking care of the baby while some even develop a tendency to harm the baby.

According to the University of Michigan (UM) research team, babies born to depressed moms are “prone to having chaotic sleep patterns in the first half-year” as compared babies born to non-depressed moms. Chaotic sleep patterns are manifested among infants who are sleeping more during the day, taking longer time before they can be put to sleep at night, with more frequent waking episodes, which is somehow similar to adults. This also predisposes them to depression as they grow up.

The leader of the UM Sleep Lab, Dr. Roseanne Armitage said that, “this doesn't mean that babies born to depressed moms are doomed to follow in their mothers' shoes, even though depression does tend to run in families.” Likewise she also added that this also does not mean that moms without history of depression should not pay attention to their babies sleep hygiene. It all boils down to one thing - all parents (with or without history of depression) must give importance to the sleep hygiene as early as the infancy period.

In general, infants need a lot more hours of sleep than the grown ups. In the first 2 months, infants need 11 to 18 hours of sleep. In the next 10 months, they need 11 to 15 hours, on the average. However, infants get those hours of sleep in shorter chunks of time throughout the day.

Establishing an ideal sleep pattern among babies is quite a new idea for some but parents can implement this in various ways.

Parents can put on day clothes for daytime sleep and change into night clothes to help babies develop normal circadian rhythms, because babies can feel this. It would also help if parents make sure that their babies are exposed to adequate amounts of light during daytime so they can learn to distinguish daytime from nighttime sleep.

There are a lot more rituals that can be done to help strengthen the circadian rhythm of infants, but what we are working on is training the baby’s brain to sleep when it’s dark and be awake when there’s light or when it’s bright. Parents should also remember that the key to ensuring normal sleep among their babies is good parenting. You cannot just leave the infants on bed and expect that they automatically sleep.

Gerrard Mackenzie has taught thousands of the stressed-out, tired and overworked how to overcome their sleeping difficulties at http://www.superchargeyoursleep.com/
Article Source: Research Update: Infant Insomnia Prevention

Insomnia Video Help - Relaxation Techniques

2010-03-12T07:55:00.000-08:00

10 Things you need to know about Sleep - 5 Simple Ways to Relax Yourself to Sleep

By Geoff Brown
Most people will find they can not sleep at night due to a 'busy mind' at some point. This may be the result of anxiety or worry, or equally can be due to excitement or digesting some good news. Whatever the reason, relaxing yourself to sleep is a viable method of setting your mind at rest for long enough that you can drift into a soothing and regenerating night of recuperation. This article looks at 5 key relaxation methods for sleeping and discussed the merits of each one.

Technique #1 - Counting And Mental Distraction
The most famous of the 'counting techniques' involves counting sheep as they jump over a gate. This is actually one of many related ideas which come under the broad heading of 'engaging your mind'. The idea being that you focus on counting to stop thinking about any worries or concerns.

Technique #2 - Abdominal Breathing Techniques
Deep breathing, along with related progressive breathing techniques, can lead to relaxing yourself to sleep remarkably quickly. Like many of the relaxing methods, this can work even better when combining the physical effects with purely mental treatments such as counting. The focus on breathing deeper and slower, with the goal being to draw air downwards towards your abdomen is extremely relaxing and can result in sleeping very quickly indeed.

Technique #3 - Progressive Muscle Relaxation
Another physical relaxation idea, this can also be completed in parallel with mental distraction or visual imagery sleeping treatments. The idea is that you tense and then slowly relax muscle groups starting at the feet and slowly working your way up the body, slow and deep breathing is required and the process itself involves a certain amount of focus - preventing distractions due to a 'busy mind'.

Technique #4 - Visual Imagery
This can be thought of as a more advanced variation of the 'mental distraction' sleeping techniques outlined above. The idea is to utilize the power of your imagination - letting your mind wander to tranquil scenes at the same time as relaxing the body. While common choices include beaches and waterfalls, each individual is free to choose their own imagery, making this idea interesting as well as conducive to sleep.

Technique #5 - Meditation
Meditation is really the opposite of the imagery technique, since it involves clearing your mind of all possible thoughts and mental distractions. Performed alongside breathing and relaxing techniques, meditation is a powerful method of falling asleep for those who have been trained in how to achieve this tranquil state.

For comprehensive yet straightforward information on sleeping disorders, insomnia treatments and tips for better sleep - click now to visit the number #1 dedicated insomnia information portal: Cures For Insomnia
Article Source: http://EzineArticles.com/?expert=Geoff_Brown
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Sleep Apnea Ranges From Fatigue to Death!

2010-03-08T15:12:00.000-08:00

What is Sleep Apnea?
Sleep Apnea is a night time breathing disorder that affects more than 15 million of Americans. Sleep apnea affects both men and women of all ages; even children can develop sleep apnea syndrome. Most people who display sleep apnea symptoms do not realize that they have this sleep disorder; even though their sleep is frequently interrupted throughout the night.

Sleep Apnea syndrome is a condition involving pauses or decreases in breathing during sleep, which usually occurs due to airway closure. This collapse happens in the nose and/or the throat, where air enters the nostrils and to the back of the tongue. Frequently, sleep apnea syndrome is inherited and can start in the childhood. During sleep, the throat muscles become relaxed and the brain is not as attentive to the breathing and on inhalation the airway walls can either completely collapse or significantly narrow. This creates a problem because the body struggles to breathe and the brain has to “turn on” to reopen the airway.

Sleep apnea sufferers wake up often throughout the night, it caused by oxygen is being restricted or completely cut off. The sleep apnea syndrome can continue unnoticed because sufferers do not fully awake to recognize they are waking. With sleep apnea, breathing may temporarily stop or become shallow hundreds of times during a night’s sleep.

These frequent awakenings lead to fragmentation of night time sleep. In fact, patients with sleep apnea can wake-up more than 30 times an hour and think that they slept uninterrupted through the night. Since sleep must be continuous and unified in order to be restorative, a number of problems can occur with sleep deprivation: daytime sleepiness, memory problems, concentration difficulties, emotional instability, irritability, slowed reaction time, and an increased risk of vehicle accidents.

Who sleep apnea affects?

Sleep Apnea can affect anyone but men are at greater risk. The risk increases if person is overweight and over forty years old. Other risk factors include a large neck size; 17 inches or greater for men or 16 inches or greater for women. Large tonsils or a large amount of tissue at the back of your throat can cause increased blockage and higher risk as well. Sleep Apnea can run in families, suggesting that there may be a genetic component.

Sleep Apnea Types

Sleep Apnea not only devastates your sleeping cycle it also affects your body. There are three categories of sleep apnea. All three might be equally lethal.

Obstructive Sleep Apnea

Obstructive Sleep Apnea syndrome is a widespread type of sleep apnea. Obstructive Sleep Apnea occurs when the air passage at the back of the throat becomes blocked. When muscles in the throat relax, this causes the soft palate to relax as well, which then narrows the airway. The same course of events causes snoring, although, not all people who snore have obstructive sleep apnea.

When the airway gets obstructed, it lowers the level of oxygen in the blood and leads to a condition known as hypoxia. The airflow restriction causes a gasping sensation, which prompts a period of shallow wakefulness. While partially awake, normal breathing is restored. This persistent blockage of the airway can happen several times an hour, causing a fragmented night of sleep.

It also elevates the blood pressure and increases stress on the heart. This state prevents the sufferer from entering into sound sleep which leads to the lack of quality sleep. A person suffering from Obstructive Sleep Apnea snores, wakes up choking and tries desperately to fell asleep again.

Central Sleep Apnea
Central Sleep Apnea is not common. It takes its name from the Central Nervous System, which regulates the body’s necessary functions. This Sleep Apnea Syndrome occurs when the brain fails to send impulses to the body to breath. As a result signal to breathe is delayed; and throat breathing, abdominal breathing and oral breathing cease simultaneously. Though the interruption in breathing lasts a few seconds, it lowers the oxygen level in the blood and tissues significantly. A person suffering from central sleep apnea experiences high blood pressure, irregular heart beat and even heart stroke. People who suffer from heart failure or other heart and lung conditions may also develop Central Sleep Apnea.

Mixed Sleep Apnea
Mixed Sleep Apnea is a condition characterized by experiencing the combination of two Sleep Apnea syndromes— Obstructive Sleep Apnea and Central Sleep Apnea.

Sleep Apnea Symptoms and Signs

There are many different effects sleep apnea syndrome can cause, both physically and mentally, ranging from mildly irritating to life threatening. The most obnoxious symptom associated with the sleep apnea disorder is loud, pronounced snoring interspersed with gasping for air. When the throat collapses, the body will go without air for a second or two until it rouses and forces the throat open to breath. This gasping sound increases the level of snoring. Another common sign of sleep apnea is a sore or dry throat and headache in the morning. Headaches due to sleep apnea typically are associated with the oxygen deprivation suffered during the sleep.

Frequently people with sleep apnea syndrome wake several times during the night, sometimes by their own snoring, or from a choking or gasping sensation caused by their airway being blocked. These wakeful periods during the night interrupt sleep cycle and cause daytime sleepiness, which is another well documented sleep apnea symptom.

Upon waking in the morning, a person with sleep apnea syndrome often feel tired and disoriented. Some other symptoms include: forgetfulness, mood swings, headaches or a decreased sex drive. Among sleep apnea symptoms are rapid weight gain, lethargy, high blood pressure, lack of concentration and even depression. The sleep apnea symptoms can be confused with symptoms of depression because they are so similar; personality changes, irritability, mood swings, memory problems, feeling lethargic and feeling depressed are some of the shared similarities.

Illness, such as a cold or flu, can increase the frequency of sleep apnea. A person may suffer from dozens of episodes a night, but only remember waking once or twice, even though their natural sleep cycles and rhythms are disturbed. It may take longer than usual to get started on the day and feeling of drowsiness will persist through the whole day.

A person with sleep apnea syndrome never gets a solid night's rest and will begin to show symptoms of sleep disorder. In some cases, where the sleep apnea goes untreated for years, the constant sleep deprivation can impair job performance, social interactions, weight loss efforts and more. While sleep apnea can be treated, knowing whether the problem is physical (obstructive) or neurological (central) or a combination (mixed) can help a doctor diagnose and treat the root causes as well as the actual sleep apnea.

Causes of Sleep Apnea
There can be several causes that lead to the obstruction of your airway passage during sleep, leading to Sleep Apnea. One of the major reasons is that the throat muscles and tongue relax and shrink excessively than normal.

If you are overweight, the soft tissue in the throat can become stiff and enlarged and causes obstruction in the airway passage. The other reasons could be increased size of your adenoids and tonsils, which further contribute in the disruption of flow of air.

Overweight men, over the age of 40 are at the highest risk to develop sleep apnea syndrome, but it can affect anyone including children. Sleep apnea in children may be related to increased the tonsils and adenoids.

Obstructive sleep apnea is related to enlarged tissue in the throat area. The enlarged area of soft tissue collapses, blocking the passage of air through the throat. Some doctors suggest that losing weight may alleviate some of the issues associated with too much tissue and that surgery to remove excess tissue may be an option if more non-invasive methods are unsuccessful in treating sleep apnea.

Central sleep apnea is distinct because it is neurologically based. The brain is failing to send the correct messages to the muscles that control breathing. Central Sleep Apnea may be related to stroke, brain injury, encephalitis, neurological diseases (Alzheimer's, Parkinson's), cervical spine damage or complications from surgery.
Excessive use of alcohol or any other sedatives before sleep may contribute to sleep apnea significantly.

Untreated sleep apnea leads to a series of health issues including (but not limited to) high blood pressure, memory problems, impotency, headaches and weight gain.

Sleep Apnea Treatments
• Mechanical Treatment or Physical Therapy
• Behavioral Treatment
There are many treatments available for Obstructive Sleep Apnea. The common ones include losing weight, avoiding alcohol consumption during the evening and sleeping on the side. Medical treatments include Continuous Positive Airway Pressure (CPAP) and Oxygen Administration. Surgeries are also can be done, tracheotomy is a surgery used in treatment of severe Sleep Apnea syndrome.

The treatment of Central sleep apnea depends on the root of the problem. If it is a result of another desiese, for example, congestive heart failure, then the main condition is treated. In this case, the physician would address the congestive heart failure and by doing so, it should take care of the central sleep apnea and the patient should not experience sleep apnea again. If the Central sleep apnea syndrome is caused by other reasons, then the treatment options can vary.

Pure Sleep - Four Stages of Sleep and REM

2010-03-05T15:03:00.000-08:00

The Mystery of the Sleep.

While sleep is still something of a mystery, researchers have determined that there are distinct stages of sleep that a person goes through if they get a full night's rest. The exact function behind each is still being studied, but scientists have come up with at least a few reasons behind the stages. When you sleep, your brain goes through 5 different stages of sleep.

Usually sleepers pass through five stages: 1 - 4 Non-REM sleep and REM (rapid eye movement) sleep. These stages progress cyclically from 1 through REM then begin again with stage 1. Each stage of sleep exhibits a different brain wave activity and each serves a different purpose.

Non-REM sleep. The brain is quiet, but the body may move around. Hormones are released into the bloodstream and our body repairs itself after the wear and tear of the day.
There are 4 stages of non-REM sleep:

Stage 1

Pre-sleep - the muscles relax, the heart beats slower and body temperature falls.

This state has many names such as day dreaming, zoning out and many others. It is the first step of falling asleep. In this stage, a person is still somewhat aware. Sounds may be enhanced and the awareness is being shifted inwards. During stage 1, sleepers may suddenly feel out of balance as if they were falling, or make jerky movements with their whole body.

This is also the most effective stage of sleep when taking a nap. It allows the brain to rest and replenish without shutting down the body. Most people who sleep normally stay in this stage for five minutes or less, but someone with insomnia might stay for much longer.

Stage 2

Light sleep - we can still be woken easily without feeling confused.

Stage 2 is categorized by sudden bursts of brain activity. This is the period when the body is shutting down. It may be accompanied by random arm and leg movements. The on-off transition into deeper sleep ensures that the body is in a safe and secure position before completely shuts off.

In this stage the heartbeat and respiration slow and become very regular. The body relaxes more deeply. Sleepers can still be aroused, but not so easily as when they're in stage 1. Most people spend about 30 minutes in stage 2. Stage 2 accounts for about 50% of all sleep time.

Stage 3

Slow wave sleep - our blood pressure falls, we may talk in our sleep or sleep walk.

This is known as deep sleep and is very hard to rise from. During deep sleep, blood pressure, breathing, and heart rate are at their lowest of the day. Blood vessels are fully dilated and blood is allowed to flow to areas that are normally turned off. Muscles are able to be nourished and repaired.

Stage 4

Deep "slow wave" sleep - we become very hard to wake.

Stage 4 is categorized by the deepest, most restorative sleep and if awoken from may result in grogginess. This is when the body has completely shut down and is rejuvenating.

During a normal night, sleep stage 4 which is for really deep replenishment of the body, is only reached during the first few cycles of sleep. It may even never be reached if the body is kept inactive.

Rapid Eye Movement (REM) sleep. It comes and goes throughout the night, and makes up about one fifth of our sleep time. During REM sleep, our brain is very active, our muscles are very relaxed, our eyes move quickly from side to side and we dream.

Stage 5

REM sleep is the most fascinating stage of sleep and is associated with dreaming. Scientists still do not know what true purpose it serves and there is much debate about it. The most credible explanation given so far is that it allows our brains to go through the day experiences and process what was learned.

During REM sleep, your eyes move rapidly back and forth under closed eyelids. Here, person is temporarily paralyzed, apparently Mother Nature's safeguard to prevent the physical acting out of dreams.

REM sleep accounts for about 20-25% of total sleep time in a normal adult.

Sleep Cycles

During sleep, the brain cycles from sleep stage 1 to sleep stage 5 numerous times. Each sleep cycle lasts about 90 minutes.

Early in the night, the brain spends more time in sleep cycles 3 & 4 and proceeds to spend more and more time in REM sleep.

In order for our sleep to be effective we must have enough time to allow for several cycles of Non-REM and REM sleep. If we miss out on any of these stages of sleep then our sleep is less restful. When considering how to get a good night sleep it is important to look at lifestyle, diet, exercise and other factors that affect our sleep.

Unrealistic Expectations About Sleep and Insomnia

2010-03-03T06:48:00.000-08:00

15th Sleep Myths You Should Ignore.

In recent years, insomnia epidemic spread across the world and many myths have been created around sleep, yet many of us are not aware of the basic sleep facts.

Myth 1: Everybody needs 8 Hours of Sleep.

A lot of people buy into this myth and allow it to dominate their thoughts about sleep. When it becomes clear that, once again, the magic 8 hours aren’t going to happen tonight, panic starts to set in, driving away any possibility of getting a good night's sleep. Contrary to what many people believe, 8 hours of sleep is not that necessary. Millions of people function perfectly well on 5-7 hours of sleep. Accepting the truth those 8 hours is nothing but a myth can be your first step in ending insomnia.

Myth 2: During sleep, your brain rests.
The body rests during sleep. However, the brain remains active and gets “recharged.” During sleep, you drift between two sleep states, REM and non-REM sleep, in about 90-minute cycles.

Myth 3: Sleep Is A Passive Event.
Sleeping is not passive at all. The brain can be more active during dream sleep than it is in its awake state. Although the metabolic activity during REM sleep is high, it is essential in rejuvenation, memory rebuilding, and feeling refreshed.

Myth 4: The more I dream, the more tired I am.
It is well accepted that dream sleep is important to rejuvenation, and to feeling refreshed. All dreams, even nightmares, are sign of the full sleep cycle.

Myth 5: You can learn to get less sleep.

There is absolutely no way to "train" yourself to get less sleep. Researches has shown that restricting a person to 5 hours of sleep per night for a period of weeks can severely effect performance, impair judgment, cause mood swings and depression.

Myth 6: Napping will help me catch up on last night’s sleep.

If you buy into this myth, you will further disrupt your natural sleep rhythms and make it harder for you to fall asleep next night. What you need to do is stay awake until your regular bedtime and allow your natural tiredness to send you into dreamland.

Myth 7: There is such a thing as weekend sleep "Catch up".

When you don't get the proper 7 to 9 hours of sleep, you are accumulating a sleep debt. On weekends it would seem ideal to wake up later to catch up on lost slumber. However, it is much more efficient and healthier to develop a daily schedule that allows you a consistent 7 to 9 hours per night.

Myth 8: Losing an hour of sleep is no big deal.
When you get less sleep than you need, your ability to learn and physical activities is greatly reduced. As sleep loss builds over the time you develop a sleep debt. Having a sleep debt can interfere with hormones that monitor your appetite, change your moods and increase the risk of long term illness.

Myth 9: I can fall asleep and feel better if I stay in bed longer.
Trying to force yourself to sleep is self-defeating because it will increase your anxiety which will in turn make it harder for you to fall asleep and reinforce your fears about going to bed. Get up and do something that takes your mind off getting to sleep. Do not just stay in bed trying to force yourself to sleep.

Myth 10: If you wake up in the middle of the night, it is best to lie in bed, count sheep, or toss and turn until you eventually fall back asleep.

If you wake up in the middle of the night, relaxing thoughts may help to induce sleep more than counting sheep, which may become distracting. Most experts agree that if you do not fall back asleep within 15-20 minutes, get out of bed, and engage in a relaxing activity like listening to music or reading. Return to bed when you feel sleepy. And please avoid watching the clock.

Myth 11: Snoring is normal and indicates a state of deep sleep.

Everybody knows that snoring is very common, but frequent snoring can be a symptom of a life- threatening sleep disorder called sleep apnea, especially if it is accompanied by severe daytime sleepiness. Sleep apnea, or pauses in breathing while sleeping, preventing air flow, reduces oxygen levels and strains the heart and cardiovascular system, increasing the risk of cardiovascular disease. People with sleep apnea awaken frequently during the night. Obesity can contribute to sleep apnea.

Myth 12: Insomnia means difficulty falling asleep.
Difficulty falling asleep is only one of the four symptoms associated with insomnia. Insomnia itself can be a symptom of a sleep disorder or other health problems. According to a recent National Sleep Foundation Sleep in America poll, 58% of adults in the country reported at least one symptom of insomnia in the past year.

Myth 13: Health problems such as obesity, diabetes, hypertension, and depression are unrelated to the quantity and quality of a person’s sleep.
Studies have found a direct relationship between poor sleep and health problems. Insufficient sleep affects growth hormone secretion that is linked to obesity. As the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle. However, interrupted sleep can affect the normal decline, leading to hypertension and cardiovascular problems. Insufficient sleep impairs the body’s ability to use insulin, leading to the onset of diabetes.

Myth 14: Older people need less sleep.
Older people have a tendency to get less sleep than youth and adults, but that does not mean they need less. The elder people need the same amount of sleep as the rest of us, they only may not be able to achieve this easily due to lower melatonin levels circulating in the blood. This is why you may notice older people nap more throughout the day, as their bodies try to make up for the lack of sleep.

Myth 15: Children with less sleep will become more tired.
Children have very different metabolisms than adults. If you think that by making your child stay awake in order to tire him/her out to fall asleep faster... think again. Children without enough sleep have a tendency to produce an excess of adrenaline and can end up more energetic, even hyper-active from a lack of sleep. Sleep disorders in children have been linked with Attention Deficit Hyper Activity Disorder (ADHD). Furthermore, children with sleep apnea have been linked with poor school performance and lower sports and health activities.

Insomnia Video Help - 7 Proven Ways To Beat Jet Lag

2010-02-26T09:37:00.000-08:00

10 Things you need to know about Sleep - Beat Jet Lag

by Paula Garrett

When flying long-haul from the Airport the last thing on your mind is jet-lag, but unfortunately, jet lag and long-haul flying often goes hand in hand. Jet lag occurs when the body’s rhythms are out of sync with your destination time and can cause any or all of the following symptoms:

• Fatigue and lethargy

• Insomnia
• Disorientation
• Swollen hands and feet
• Headaches
• Digestive problems
• Irritability or anxiety
• Lack of concentration
• Loss of appetite and nausea
• Dehydration.

The body operates on a 24-hour cycle, and travelling to a different time zone alters the body’s natural rhythm causing jet lag. The more time zones you cross the worse it can be - travelling east has a greater affect on jet lag than travelling west. It is easier on the body’s biorhythms to add a few extra hours to the day, as in travelling west, than reducing the number of hours in a day when travelling east. The speed with which your body can realign itself to your new time zone, adjusting its body rhythm to daylight, darkness, eating and sleeping in the new time zone, affects the length of time you experience jet lag for.

It is often thought that it takes a day to recover for each time zone travelled through – this is great news for travellers on a week’s holiday or a business traveller on a three day conference halfway across the world!

So what can you do to minimise the affects of jet lag? The following tips are designed to help you avoid the worst of jet lag and realign your body clock as soon as possible:

1.Drink plenty of water, avoiding alcohol and caffeine. Water is best but, if you find drinking large amounts of water difficult or just plain boring, fruit juice and herbal teas will do.

2.If you are due to land in the morning at your destination, try to sleep during the flight. Sleeping on board a plane in cramped conditions isn’t easy but take off your shoes and try to get comfortable. An eye mask and ear plugs with help block out cabin distractions and a blow up neck rest should add to your comfort. Even if you are unable to sleep throughout the flight, just try to rest, close your eyes and try to ‘switch off’.

3.If you are due to land at night, try to stay awake throughout the flight. Read a book, listen to some music but try to resist sleeping as this will mean you will be unable to sleep destination time and take longer for your body clock to adjust.

4.Set your watch to your destination time as soon as you get on the plane and try to live by it straight away. Try to eat at times appropriate to your destination time not departure time.

5.Some people reduce the impact of time zone changes by gradually adapting their routine by an hour or so a few days before they travel. By getting up an hour earlier or staying up later for a few days prior to departure depending on their destination time.

6.If you arrive in the daytime, try to avoid the temptation to sleep, get outside in the sunshine - daylight, or any light, is a major factor in resetting your internal clock. If you are exhausted and have to sleep try to limit a nap to one hour – set an alarm clock or your mobile phone to wake you.

7.If you arrive at night and don’t feel sleepy, try a warm bath and a glass of warm milk – a natural sleep inducer.

8.Resist the urge to party all night for the first couple days and get a couple of good nights’ sleep. This should help you adjust your body clock to your destination time and make for a more enjoyable stay.

There is no miracle cure for jet lag, but by following the above tips you should minimise its effects.

Paula Garrett is a contributor to the Edinburgh airport information website which offers up-to-date travel information, advice and further health tips for air travellers.

Insomnia Video Help – Foods That Help You Sleep

2010-02-25T15:14:00.000-08:00

10 Things you need to know about Sleep - Eat to Sleep

Foods to Sleep By - What Makes You Tired?
By Robert Owens
Our bodies are constantly influenced by the foods we eat. The basic hunger pain can always be resolved by a quick sandwich or fruit. However, the foods you choose may manipulate your behavior depending on how sensitive your immune system is to that particular food or protein.

Can food be used to help your body act or behave a certain way? What kind of meal or basic late night snack can you eat to make it one of the foods to sleep by? Warm milk at bedtime is well known to help make you become more tired when insomnia strikes, but what else is out there that can assist you when the stresses of the day overtake your mind? A leftover turkey sandwich may be a good choice, if you happen to have it in the fridge. Thanksgiving meals are always finished off with a great nap time afterward. Tryptophan is an amino acid that begins to help the body slow down and relax brain cycles (neurotransmitters).

Tryptophan is a predecessor to the sleep activating substances serotonin and melatonin. The more tryptophan is made available to the brain, the more likely the sleep cycle will initiate. Calcium is one of the best foods to help the brain absorb tryptophan for the manufacturing of melatonin. This is one of the reasons dairy foods (warm milk) is a popular candidate to help your late night effort to fall asleep.

One of the keys to a restful sleep is to calm down prior to bedtime. Reading a book, listening to relaxing music and having something light before bedtime (no later than 9:00 PM) will help trigger the sleep cycle.

Some other foods with tryptophan you might consider for a good night sleep might be:

Cottage Cheese, Milk, Yogurt or Ice Cream
Tofu or soy milk
Fish, Meats and Poultry
Lentils, Beans and/or Rice
Hummus or chickpeas
Peanuts, Soy nuts
Eggs and Toast (Whole Grain Bread)

In conclusion, some foods do trigger a behavioral response, in this case sleepiness. If you have ever felt sleepy after a nice Thanksgiving meal, you'll notice that the sensation kicks in about an hour afterward. This is about how long tryptophan takes to be digested and begin to trigger the chemical reaction in the brain. When planning to consume your foods to sleep by, keep in mind that timing of this process. Try and consume the meal or snack at least 60 minutes beforehand, to take full advantage of the chemical process.

Are you searching for information on attaining a restful sleep for a healthier lifestyle?
Take Control of Your Mind and Body and Live Life!
Article Source: http://EzineArticles.com/?expert=Robert_Owens

Insomnia Help

2010-02-21T10:55:00.000-08:00

Name Your Insomnia - Six Different Types of Insomnia

Insomnia is not defined by the number of hours of sleep or how long it takes to fall asleep. People vary usually in their need for, and satisfaction with sleep. There are four general types of insomnia:

Difficulty falling asleep (sleep-onset insomnia): Commonly, people have difficulty falling asleep when they cannot let their minds relax and continue to worry. Sometimes the body is just not ready for sleep at a usual time for sleep. That is, the body's internal clock is out of synchronization with the earth's cycle of light and dark. This problem (a type of circadian rhythm sleep disorder) is common among adolescents.

Difficulty staying asleep (sleep maintenance insomnia): Older people are more likely to have difficulty staying asleep than are younger people. People with this type of insomnia fall asleep normally but wake up several hours later and cannot fall asleep again easily. Sometimes they drift in and out of a restless, unsatisfactory sleep.

Insufficient amount of sleep: This insomnia type describes inability to catch more than a few hours of sleep at night. Sometimes this severe lack of sleep is temporary; triggered by a traumatic event. In other cases though, it is not directly connected with any specific event and can continue for years.

Early morning awakening: This insomnia type may be a sign of depression in people of any age.

In the sequel, four different types of insomnia are classified according to the duration of the insomnia symptoms and the underlying causes.

Type 1 - Transient (Primary) Insomnia

Transient insomnia is temporary. This is the most common insomnia type and the one suffered by some 58% of adults at some point in our lives. Transient insomnia can last a few nights or a few weeks, but this type of insomnia eventually goes away. This can be triggered by a whole host of factors ranging from jet-lag through to medication or even short-term stresses and worries. While transient insomnia symptoms are uncomfortable, there are many natural treatments for them including relaxation techniques and natural herbal remedies. The key is to ensure that any symptoms do not become permanent after a transient insomnia episode - for example by starting a pattern of napping or using caffeine to keep you awake during the evenings.

Type 2 – Intermittent (Short-Term) Insomnia

The difference between intermittent and transient insomnia is that intermittent insomnia lingers and recurs. Insomnia symptoms that last between one and three weeks are classified as short-term insomnia. This is usually long enough for the disturbed sleep itself to become a concern - with the associated risk that this can add to the symptoms themselves. Stress and anxiety-induced problems with falling asleep often fall into this category. While the best treatments involve treating the underlying factors there are several more techniques available. These include making a proper assessment of your sleeping environment and evening eating habits and also ensuring that lifestyle factors - including health and exercise are not a cause.

Type 3 - Acute Insomnia

Inability to sleep for three to six months called acute insomnia. The sleep pattern will not be consistent. Most of the time after this period, the person may fall asleep and have regular sleep patterns. The main reason of suffering from acute insomnia is apparent reason like noise, bright light, too much of heat or cold, incoming illness, recovering from illness, uncomfortable bed, and so on. The other causes of acute insomnia are erratic sleeping schedules, i.e. working on night shifts, working late night, watching TV which interferes with the body's normal biological clock. Normally, removing the irritants and natural home remedies would be sufficient to cure this type of insomnia.

Type 4 - Hyper (Chronic) Insomnia

The most debilitating type of insomnia is labelled as chronic insomnia. This type of insomnia is defined as continuous symptoms which last for more than 3 weeks. The hyper insomnia or chronic insomnia is quite difficult to manage or cure. This is usually the result of a serious underlying problem, or a disease triggered by some anxiety or serious health problem (which could be neurological, medical and/or psychiatric). Depression is a major cause of chronic insomnia. While drugs often relieve the symptoms of chronic insomnia temporarily, these do carry the potential twin risks of addiction and building tolerance. But still there are several home-based treatments possible including herbal remedies.

Type 5 - Mental Illness Insomnia

This type of insomnia is a longer lasting category of symptoms which are associated with either depression or changes in brain chemistry related to other mental illnesses. Examples of conditions which are usually accompanied by this type of insomnia are schizophrenia and bi-polar disorder (known as manic-depressive disorder). The treatment of the mental illnesses insomnia needs to be supervised by a medical specialist, especially whan this involves medication which may have a cross-effect on medications for the underlying condition itself.

Type 6 - Fatal Familial Insomnia

This type on insomnia is thankfully extremely rare as well as almost always proven to be fatal within two to three years. Insomnia becomes increasingly marked once this begins, leading to the complete inability to sleep and eventually death. Until now is no known cure for this specific illness. This is the consequence of lack of a gene which controls sleep durations. While there are a 50 / 50 chances that the child of a 'carrier' parent will inherit this condition, it is not until middle-age that most patients show symptoms - with the average onset being around 50. Fortunately, the main gene responsible has only been identified in 28 families worldwide.

For any type of insomnia giving immediate attention may help size the situation as best possible. It is also up to the person to keep a track of sleep patterns, so that he knows where exactly the mistake is. People may also begin depending on the sleeping pills and medications. At this time, care has to be taken not to become too depending on such factors, as natural methods are always the best remedy.

Required Amount of Sleep

2010-02-17T14:15:00.000-08:00

How Much Sleep Do You Need?

An American study linked life spans with sleep amount and found that those who sleep 4 to 7 hours live the longest, with those sleeping less than 4 or more than 9 hours living shorter lives. The National Sleep Foundation however maintains that 8 hours of sleep is optimal, claiming improved performance in tests, reduced risk of accidents and a better immune system. It is important to mention this does not apply to children and adolescents, particularly children who require as much as 13 hours a night.

Just how much sleep you need each day will depend very much on your age and your state of health. But sleep is not simply about the time that you spend sleeping, but is also very much a question of the quality of that sleep. So, if you are getting the right amount of sleep and are still getting up each morning feeling tired and going through your day unable to concentrate fully, and perhaps being a little irritable, then there's a very good chance that you're not getting enough deep sleep and could well be suffering from insomnia.

Infants. Newborn babies clearly need the greatest amount of sleep and will normally sleep in cycles of about four hours waking when it's time to be fed and changed. Infants require about 16 hours a day. From 6 months to about 3 years, children`s sleep requirement decreases to about 14 hours.

Children. Surprisingly enough older children and even teenagers should also be getting a similar amount of sleep and ten hours sleep a day for children is a good figure to aim for.

Teenagers. Teenagers need about 9 hours of sleep a night. For many years it has been thought that teenagers, who were sleeping for more than eight hours a day were simply lazy, but this is in fact far from the truth. Bearing in mind the level of activity that most children are involved in each day, both at school and in their free time, and the fact that their bodies are growing and changing rapidly, there is a genuine need for more than the traditional eight hours of sleep to be given the best conditions for development.

Adults. Most adults need about seven to nine hours of restorative sleep a night, although the amount ranges from 5 to 10 hours of sleep each day depending on the individual. Our biological clocks run on a 25 hour cycle, rather than the 24 hours we have tuned our daily lives around. This is why it is easier for most people to go to bed later, than it is to wake up early.

Pregnant Women. One exception in the case of adults is that of pregnant women. Women in the first trimester of pregnancy, and sometimes throughout pregnancy, need significantly more sleep than usual. Pregnant women should generally increase their sleep during this time by about two or three hours.

Missing the odd few hours of sleep here and there will not do you any harm but if you find that you're regularly falling short on sleep then this can have serious consequences. We all suffer from the occasional insomnia, but insomnia that continues for more than a month or six weeks can have a marked effect on your health and general quality of life.

Sleep Problems

2010-02-12T07:31:00.000-08:00

The Reality of Sleep Disorders

According to the National Institutes of Health, 50 to 70 million Americans are affected by chronic sleep disorders and sleep problems that can significantly diminish health, alertness and safety. Untreated sleep disorders have been linked to hypertension, heart disease, stroke, depression, diabetes and other chronic diseases, implicated with an increased mortality rate.

Until the 1950s, most people thought of sleep as a passive part of daily lives. Now we know that brains are very active during sleep. Some scientists evidently said that during sleep our brains consolidate and organize memories of what we have seen and done during the day. When these memories are merged and organized, we will able to access the information that is required to solve any particular task.

Sleep problems can take many forms and can involve too little sleep, too much sleep or inadequate quality of sleep. Research has identified over 100 varieties of sleep disorders (sometimes referred to as somnipathy), each with a different cause.

Sleep experts break down sleep disorders into the next three categories:

1. Dysomnias
2. Parasomnias
3. Medical or Psychiatric Conditions

Dysomnia is a category of sleep disorder which includes insomnia, narcolepsy, restless legs syndrome, obstructive sleep apnea, hypersomnia, recurrent hypersomnia, periodic limb movement disorder, posttraumatic hypersomnia, circadian rhythm sleep disorders, delayed sleep phase syndrome, advanced sleep phase syndrome and non-24-hour sleep-wake syndrome.

Parasomnias include Sleep walking, Sleep talking, Sleep terrors/nightmares, toothgrinding and bedwetting. These are not considered to be dangerous unless you are sleeping next to the person! Such disorders may be attributed to any number of mental disorders or may be due to Mood disorders, Anxiety, Panic, Depression or excessive alcohol intake.

Medical or Psychiatric Conditions, the third and final category of sleep disorders that could serve to disrupt regular sleep patterns, includes psychoses (such as schizophrenia), mood disorders, anxiety, depression, alcoholism and panic.

Among the all above most common types are insomnia, sleep apnea, narcolepsy and restless leg syndrome.

Insomnia denotes a mix of trouble with falling asleep, an inability to sleep once disturbed, or waking up early in the morning. Causes include improper sleeping arrangements, smoking, anxiety, depression, stress, excessive sleeping during daytime, medical conditions, and so on. All of this results in lower energy level, fatigue, and dark circles around the eyes.

Sleep apnea occurs when the throat muscles relax to the extent of causing breathing to slop. This results in loud snoring and improper breathing. This can lead to heart failure.

Narcolepsy refers to drowsiness in the daytime that causes uncontrollable sleeping. Some persons experience hallucinations during this state.

Restless leg syndrome denotes an itchy, tingling sensation in the legs that causes discomfort. People feel relieved when they move their legs. Continuous leg movements make the person unable to sleep well.

Insomnia Help

2010-02-10T12:10:00.000-08:00

The Brain Chemistry of Insomnia - Let’s Put an End to “Midnight Madness”

By: Dr. Barbara Custer
More than 53 million sleeping pill prescriptions are given per year. That’s a lot of people not sleeping. There are many more people taking the so-called “non addictive” sleeping medications which are sold over the counter. These statistics do not include the number of prescriptions for anxiety. What are the real issues behind insomnia and anxiety, and what can we do to stop “The Midnight Madness”?

Full Story

Insomnia Cause Cure

2010-02-10T11:39:00.000-08:00

The Brain Chemistry of Insomnia - Let’s Put an End to “Midnight Madness”

By: Dr. Barbara Custer

More than 53 million sleeping pill prescriptions are given per year. That’s a lot of people not sleeping. There are many more people taking the so-called “non addictive” sleeping medications which are sold over the counter. These statistics do not include the number of prescriptions for anxiety. What are the real issues behind insomnia and anxiety, and what can we do to stop “The Midnight Madness”?

Our Body Rhythms and Brain ChemistryThe body has natural rhythms that have evolved over thousands of years. These rhythms are governed by light and the absence of light. When the sun rises and your eyes get exposed to natural light, the optic nerve signals the release of many different brain chemicals. These brain chemicals are called neurotransmitters. Some of the neurotransmitters are exciting, produce vital energy and brain function where others are calming and cause relaxation and sleep.

The neurotransmitters that are calming and relaxing are produced by the absence of light. When these nighttime neurotransmitters become more dominant, the body becomes more relaxed, tired, and falls to sleep.

We are a society of “Stress Junkies” who are over worked and sleep deprived We have a society of people who are working multiple jobs, raising families, and drinking tons of caffeine to push the body into a constant state of sheer exhaustion. The pushing, drive and over use of caffeine is like “trying to whip a little donkey up a hill when he has already carried 50 people up the mountain”. Eventually this over-pushing, will cause the body to be in a constant state of adrenal fatigue. It causes chronic exhaustion, fatigue, insomnia, anxiety and depression. Missing out on deep sleep can be damaging to our health because this is when most of the important repair work for organs and tissues happen.

Come out into the light! Don’t be a “Cave Dweller” living in the 21st century This is the first time in history that masses of people work in offices, exercise indoors, and rarely see natural light. When we ask someone who works and exercises indoors, and drinks lots of caffeine, how well they sleep, 80% of those people will tell us they have some level of chronic insomnia, anxiety or depression. There are also many serious life situations that cause these problems as well. The main point is that the body has thousands of years of genetic adaptation to evolve into this level of sophisticated functioning. Now we are seeing what happens when we push ourselves too hard and live against the body’s natural cycles.

What to do to stop InsomniaThe sleep center at UCSF San Francisco highlights “SLEEP HYGIENE” as one of the most important aspects for curing insomnia. It includes going to bed before 10 pm, which is when certain hormones start elevating causing a “second wind.” They also recommend lying down, reading and relaxing. Reading is the best activity to do at this time (no action movies or scary novels).   Reading also helps as it mimics the eye movement produced in REM sleep, which is one of the deepest levels of sleep.

Other tips to stop “The Midnight Madness”
•    Yoga and meditation are quieting exercises that can also be used to relax and calm the body in the evening.
•    Caffeine has a half-life of 12 hours in the body, so any chocolate, tea, and coffee consumed at noon or after is still affecting you at midnight. This includes decaf coffee (one cup of decaf coffee contains 6% caffeine.)
•    Any strenuous exercise after 4 pm may be over stimulating to your adrenal glands, and turn on the stimulating neurotransmitters that may not allow your body relax enough to fall asleep.
•    If you have been taking sleeping pills for a long time, go off them gradually and take natural products so you don’t have withdrawal symptoms and rebounding insomnia.
•    All alcohol, especially red wine and hard alcohol are heating and inflaming to the body.   It then can cause a histamine reaction that may over stimulate the brain and body tissues and cause insomnia.

Insomniacs of the World! There is hope for youThe most effective natural products that are used for sleep, anxiety and depression are Gaba, Taurine, Thenine, Valerian, and Melatonin. There are non-addictive and safe Chinese Herbal formulas that have been used for thousands of years. If these products are accompanied with the important sleep hygiene guidelines, you will notice that your sleep cycles will improve greatly in just a few weeks.

For people who have been taking prescription start increasing natural products, outdoor exercise, and go to bed early. If you have been taking prescription sleep medication for more than a few weeks, it is recommended that you wean off these medications slowly and gradually with the help of your doctor. For those with more chronic problems we recommend checking for thyroid, adrenal, and neurotransmitter imbalances.

About the Author
Dr. Barbara Custer, L.A.C., O.M.D, works in private practice in Mill Valley, CA. She teaches educational seminars, inspiring people in theareas of optimum health and wellness. She is passionate about educating clients on nutrition, natural supplements, and healthy foodpreparation. All of which can help reverse disease and restore the body to health and wellness. She was acknowledged by San Francisco Focus Magazine as one of the top Alternative Medical Doctors in the San Francisco Bay Area. She was also voted the “Best of Marin for Oriental Medicine” in 2007 by the Pacific Sun.

Dr. Custer received her BFA in fine arts and is a graduate of North American College of Acupuncture, Vancouver Canada. She obtained her Doctorate in Oriental Medicine from Samra University in Santa Barbara, California. She completed a clinical internship with Master Tamura Heiji in Kyoto Japan. While in Japan she also attended graduate classes at the Meiji School of Oriental Medicine. Dr. Custer has done extensive training in Endocrinology with Doctor Thomas Alexander M.D. at the Renton Clinic, Renton Washington. Dr. Custer holds a California State and National license.

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Article Source: http://www.articlesbase.com/ - The Brain Chemistry of Insomnia - Let’s Put an End to “midnight Madness”

Foods For Sleep

2010-02-10T07:38:00.000-08:00

The Link Between Cherries And Insomnia

By: Jonathan Townsend

The various medical studies about the properties of cherries have shown significant proof that cherries could be one key to curing insomnia. Usually reserved as a pie filling or the topper for an ice cream sundae, cherries offer so much more for insomnia sufferers.

Full Story

Insomnia Symptoms and Signs

2010-02-09T05:44:00.000-08:00

How To Recognize Insomnia?

Insomnia is a sleep disorder that is misunderstood by millions. While some people think that by staying awake they will get sleep disorder, others have various myths about this problem.

Insomnia symptoms in some people may not be so obvious and vary by individual. Some may not have a hard time falling asleep, but they display insomnia in a different way. Some may wake up in the middle of the night and have difficulty going back to sleep. Most of the time, insomniacs have very unsatisfying and poor quality sleep.

There is various causes, ranking from environmental, to psychological, to physical. Any given insomnia symptom can stem from one or more of these factors. However, there are a few easily recognized symptoms and signs that lend themselves to a diagnosis of insomnia.

5 Symptoms of Insomnia you should be looking for:

Symptom #1: Difficulty falling asleep. Insomniacs lie in bed for hours in frustration, tossing and turning. Because of the poor quality of sleep they are tired for most of the day.

Symptom #2: Frequent wake ups. Insomniacs tend to wake up in the middle of the night and they are not able to go back to sleep. If they do manage to go back to sleep, it is often unsatisfying.

Symptom #3: Wake up too early. It is called terminal insomnia. Many people with terminal insomnia have no trouble getting to sleep when they go to bed. They have little trouble staying asleep either. They just wake up too early in the morning.

Symptom #4: Reverse sleeping pattern. Insomniacs have a hard time staying away during the day. They tend to take naps, but they still end up with little or poor quality sleep during the night.

Symptom #5: Feeling Anxious And Depressed. Anxiety and depression is another of the main symptoms of insomnia with nine out of every ten sufferers suffering with one or the other.

5 Signs of Insomnia you should be looking for:

Sign #1: Tiredness. This isn't your normal kind of tired. This is a true feeling of exhaustion and not wanting to do anything but sit on your couch and relax. If this feeling is always present, there is a good chance you have insomnia.

Sign #2: Irritability. You may become irritable because of your insomnia. It's not that some particular person is annoying you; it's just that everyone and everything around is an annoyance.

Sign #3: Poor Memory. You can recall what have happened, but you can't get into any ditails about it. It's as though there are pieces missing from your memory. It's more of a "I remember, but I don't really remember" kind of feeling. This is definitely one of the most annoying signs of insomnia.

Sign #4: Lack of Concentration. You can do necessary tasks and have short conversations with people, but you're only half way "there". In other words, you're not at all focused on the task at hand, whether that be working on your project or having a conversation with a friend. To summarize: the lights are on, but no one is home.

Sign #5: Impaired Reaction Time. Everything you do will be as you are in slow motion. This is probably one of the most severe signs of insomnia, as it not only impairs your physical reaction time, but it also deteriorates your mental reaction as well.

When It May Be Not Insomnia

As we age, our sleep tends to become lighter and last shorter. This is why elderly people often find themselves tossing and turning in bed in the middle of the night or in the early morning hours. As we grow older, our body tend to have a lower physical need for sleep, but most elderly people believe that they must sleep a certain amount of time. Thus, their sleeplessness is not really insomnia, but their body actually telling them it does not need more sleep and rest than it already had.

Insomnia Video Help - The Power of Blue Light

2010-01-25T15:18:00.000-08:00

10 Things you need to know about Sleep –Light Therapy.

Have you experience difficulty falling asleep? Then light therapy is probably a good solution for you. The blue light therapy is a great non-drug method for natural insomnia treatment. It works to reduce stress and alleviate restlessness, anxiety, tension, seasonal affective disorder and even depression. Another good thing is that this form of therapy can be done in the comfort of your own home.

The light therapy helps correct the body's circadian rhythms and slow down the body's release of melatonin. These changes can then help the body deal with insomnia and other biochemical issues.

Sunlight regulates our circadian rhythm or body clock. Sleep experts say we need at least 30 minutes of exposure to sunlight every day, preferably in the morning or shortly after waking up, to keep us in natural sleep and wake cycle.

As we age, the lens in the eye thickens and the pupil shrinks. This reduces the amount of light that passes through to the retina - the light-sensitive tissue at the back of the eye that transmits information to the brain about whether it is night or day. As a result, the signals which the brain relies on to keep the circadian rhythm properly synchronised fail to get through. This disrupts the sleep and wake cycle, which is why we can become drowsy during the day and, consequently, unable to sleep well at night.

In the late Nineties, researchers discovered that blue light appeared to combat this daytime drowsiness by tricking the brain into thinking it is a natural sunlight and sending signals to keep the body alert. When the blue light fades or is switched off, the brain interprets this as the onset of night. Brain then commands to increase production of melatonin, a hormone produced by the pineal gland that helps regulate our sleep.

The blue light therapy is safe for all ages. It is also great for travelers that change time zones often. When time zones are crossed, the blue light encourages the adjustment of the circadian rhythm, which is the body's biological clock.

An intriguing finding was recently reported that the implementation of blue-colored streetlights has reduced both crime and suicides:
- Glasgow, Scotland, introduced blue street lighting to improve the city’s landscape in 2000. Afterward, the number of crimes in areas illuminated in blue noticeably decreased.
- The Nara, Japan, prefectural police set up blue street lights in 2005, and found the number of crimes decreased by about 9 percent in blue-illuminated neighborhoods. Many other areas nationwide have followed it.

Insomnia Help Video – Sleep Cycle.

2010-01-19T08:38:00.000-08:00

10 Things you need to know about Sleep – Don't mess with your sleep cycle.

Our sleep is regulated by an internal body clock (circadian clock). When we fall asleep, our sleep circles in cycles throughout the night, moving between deep restorative sleep, more alert stages and dreaming. As the night passes, we spend more time in dream sleep and lighter sleep.
There are two main types of sleep. REM (Rapid Eye Movement) sleep is when you do most active dreaming. Your eyes actually move back and forth during this stage, which is why it is called REM sleep. Non-REM (NREM) sleep consists of four stages of deeper and deeper sleep. Each sleep stage is important for quality sleep, but deep sleep and REM sleep are especially vital.

Stage 1 (Drowsiness) – Lasts just five or ten minutes. Eyes move slowly under the eyelids, muscle activity slows down, and we are easily awakened.
Stage 2 (Light Sleep) - Eye movements stop, heart rate slows, and body temperature decreases.
Stages 3 and 4 (Deep Sleep) – We are difficult to wake up, and if awakened, do not adjust immediately and often feel groggy and disoriented for several minutes. Blood flow decreases to the brain in this stage, and redirects itself towards the muscles, restoring physical energy. Research also shows that immune functions increase during deep sleep.
REM sleep (Dream Sleep) –We usually have three to five REM episodes per night. This stage is associated with processing emotions, retaining memories and relieving stress. Breathing is rapid, irregular and shallow, the heart rate increases.

Sleep Cycle and Coffee
You might be surprised that caffeine can cause sleep problems up to ten to twelve hours after drinking it! There is new evidence that coffee can really interfere in your attempts to get good sleep when you need it most. According to a recent study led by a Canadian researcher in Montreal, caffeine intervenes with sleep and this effect increases with age. This is probably anything too shocking and new. We all know caffeine is a stimulant that can disrupt sleep and cause insomnia when taken too close to bedtime. But this study pointed out the fact that caffeine can have hidden threat.
Many people who enjoy coffee affirm that they can sleep like a baby after drinking coffee before bedtime, and that it does not affect them as significantly as others. That is not completely true. If you put them into sleep labs, you will find that their sleep fragmented. They do not get quality sleep even though they think they do. While it is true that everyone's tolerance and metabolism for caffeine may be slightly different, that does not mean some of us get a free pass on its negative lack of REM sleep.

Sleep Cycle and Alcohol
Many people think that a drink or two before bed will help them sleep. While it may help you fall asleep faster, alcohol reduces the sleep quality, waking you up later in the night. Many people usually associate alcohol with sleep and sleepiness. However, the effects of alcohol on sleep are mostly negative. A recent study revealed that 13% had used alcohol specifically as a sleep aid. The effects for those who drink themselves to sleep are exactly what they are trying to avoid.
Alcohol causes the lack of REM sleep and metabolism that clears it from your body causes a withdrawal syndrome. This withdrawal causes awakenings and is often associated with nightmares and sweats. Night drinkers have more difficulty getting up in the morning, particularly because of hangover. But what happens when you try to fall asleep the next night? You will have trouble doing so without having another drink, thus starting a vicious cycle. Over time, the body becomes dependent upon alcohol in order to fall asleep.

Insomnia Help Video – How to stop snoring.

2010-01-18T07:58:00.000-08:00

10 Things you need to know about Sleep – Snoring Facts.

Everyone snores occasionally. Even a baby or a beloved pet may snore! But heavy snoring can affect the quantity and quality of your sleep. Sleep deprivation has significant consequences: excessive sleepiness, irritability, and lack of productivity during the day, as well as negative health reflection. And, if your snoring is so loud that your bed partner can't sleep, you may end up banished from the bedroom. Sleep partners of people who snore heavily often awaken over twenty times per hour.

Sleeping in separate bedrooms does not have to be the remedy for snoring. Discovering the cause of snoring and finding the right cure will improve your health, your relationships, and, of course, your sleep.

Reasons for Snoring
People who snore usually have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of the tongue can also get in the way of smooth breathing. Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. Keeping a sleep diary will help you determine the possible cause of your snoring.

The most typical health problem snoring causes is loss of sleep for both the person who is snoring and his (or her) sleep partner. The snoring noise combined with tossing and turning often keeps both people from sleeping soundly. People who snore chronically are often middle-aged and overweight, and snoring may indicate a more serious underlying medical problem.

Dangers of Snoring
Snoring is not just a nuisance for your bed partner (or, in extreme cases, for your neighbor). The sound of snoring can be highly disruptive to the whole family, and can be a warning sign that something is not quite right. Snoring can also be a symptom of sleep apnea, a potentially life-threatening condition. While snoring is caused by narrow airways, sleep apnea is a true breathing obstruction. A person with sleep apnea wakes up many times a night to regain breathing, but usually remembers nothing at all about the awakenings.

Many people are desperate to learn how to stop snoring but just a few have found an effective solution. It turns out snoring problem is much more challenging to overcome than it might seem at the first sight.

Here are some snoring tips:
1. Adopt a healthy lifestyle. Overweight, smoking, alcohol and drugs all exacerbate snoring.
2. Use a single low pillow. Sleeping on too many pillows can narrow the nasal passage. You can buy anti-snoring pillows designed to keep snorers on their side while asleep.
3. Try to sleep on your stomach, as snoring is less likely to occur in this position.
4. Review your medications. Sleeping pills, antihistamines and some other medications can increase snoring.
5. Consult with your doctor if you suspect that allergies and nasal congestion may be causing the snoring. Make sure your allergy medication is antihistamine free.
6. Try an over-the-counter nasal strip. These strips may widen the nasal passages and decrease congestion to reduce snoring.
7. Ask your dentist about using an oral appliance designed to reduce snoring.
8. Discuss the treatments for sleep apnea with a sleep-disorder specialist. These include surgery, radio-frequency treatment and a sleeping mask that aids breathing.

Insomnia Help Video – When to Nap.

2010-01-12T17:41:00.000-08:00

10 Things you need to know about Sleep – Nap or Not to Nap?

For years, napping has been derided as a sign of laziness and weakness. But lately nap has been garnered new respect; thanks to scientific evidence that midday dozing benefits both mental acuity and overall health. Recent studies have shown that naps boost alertness, creativity, mood, and productivity in the later hours of the day.

Napping can be a great way to catch up on sleep, increase productivity and become more creative. Napping puts the body in a relaxed state, which neutralize the effects of daily stress. Studies have shown that napping can actually decrease the risk of dying from heart disease.

There is some controversy in the best way to take a nap because different people might have different nap styles. You can experiment with some of the napping techniques and see what works for you. The best nap is the one in which you fall asleep quickly and stay asleep for the shortest amount of time, while still waking refreshed. Napping too long may actually leave you feeling more tired.

Your "chronotype" can help to determine the best time to nap. If you are a lark, wake up as early as 6am and go to sleep around 9pm or 10pm, you are probably going to feel like napping around 1pm or 1.30 pm. If you're an owl, preferring to go to bed after midnight or 1am, and to wake around 8am or 9am, your afternoon "sleep gate" will open later, closer to 2.30pm or 3pm.

A short afternoon catnap of 20 minutes provides mostly Stage 2 sleep, which increases alertness and concentration, elevates mood, and sharpens motor skills. Naps of up to 45 minutes may also include rapid eye movement (REM) sleep, which enhances creative thinking and boosts sensory processing. A nap of 45 minutes improves alertness for up to 10 hours. Limit your nap to 45 minutes or less, if you need to spring into action after dozing. Otherwise, you may drift into slow-wave sleep. Waking from this stage results in grogginess and disorientation that can lasts for half an hour or more.

Nap Time: Prime nap time is from 2:00 p.m. to 5:00 p.m., when your energy level dips due to a rise in the hormone melatonin at that time of day.
Not Too Late: Napping within three hours of bedtime may interfere with night time sleep and cause insomnia.
45-Minute Maximum: When taking a nap longer than 45 minutes, you run the risk of heading into deep sleep, which will leave you feeling tired and groggy.

One Harvard study published last year showed that a 45-minute nap improves learning and memory. Napping reduces stress and lowers the risk of heart attack and stroke, diabetes, and excessive weight gain.

Insomnia Help Video - Bath Before Bedtime

2010-01-06T15:29:00.000-08:00

10 Things you need to know about Sleep - Insomnia Home Remedies

Why does a warm bath before bedtime help you sleep better? The warm bath theory suggests that normal body temperatures play off the body's circadian rhythm. The body temperature is low during sleep and has highest point during the day. In the hours leading up to bedtime, our bodies start to drop in temperature. This is one of the hints for our natural sleep cycle to begin. It is thought that the person begins to get drowsy as the body temperature drops.

When you take a warm bath, your body temperature rises, your tense muscles relax and you can use this time to wind down from your busy day. It is a good idea to take a bath 1-2 hours before bedtime to get the full effect of the rise and drop of the body temperature. As you come out of the bath, your body temperature begins to fall, you feel tired and it makes you easier to fall asleep.

The optimal temperature for most people is between 36 to 38 degrees Celsius (97 to 101 Fahrenheit). Time - 15 to 20 minutes.
To get the full effect of both relaxation and body temperature change from your bath, you can enhance your luxury bath with:

• Deep relaxation music;
• Bath oils that are conducive to sleep like chamomile or lavender essential oils;
• Bath salts like Epsom salt.

If you cannot remember the last time you took a warm bath, or have never done so as an adult – give it a try – you may be pleasantly surprised.