Insomnia Freedom

Sleep Depravation Help

Fri, 01 Feb 2008 01:35:00 +0000

Not getting enough sleep can have a definite impact on your life. Whether it’s from insomnia, sleep apnea, Restless Leg Syndrome (RLS), or another sleep disorder, the danger of sleep deprivation is undeniable, manifesting in both minor and major ways and creating problems for your work, school, and day-to-day activities.

Your body requires a certain amount of sleep in order to function properly and if it doesn’t get enough, it will naturally try to find ways to reconcile the problem. For many, a solution isn’t always easy to find.

Many people don’t even recognize they have a problem to begin with, failing to note the subtle symptoms and then, not taking the time to investigate the possible causes. If your body doesn’t get a sufficient amount of sleep, the effects can begin with fatigue and overall drowsiness.

You may feel tired during the day, which could ultimately impact your physical and mental health. For older people, sleep deprivation typically means that restorative sleep is lacking so their bodies aren’t recharging properly for the next day. This pattern accumulates until it becomes a true medical condition that requires attention.

For the complete guide to getting a good nights rest, visit our website at www.insomniafreedom.com

Herbal Insomnia remedy - The Facts

Fri, 01 Feb 2008 01:35:00 +0000

Using An Insomnia Herbal Remedy
By [ezinearticles.com/?expert=Michelle_Bery]Michelle Bery

Insomnia – the inability to fall asleep or stay asleep – can affect everyone at one time or another throughout their life. Personal problems, work stress, financial woes, and a variety of other factors can affect our sleep patterns leaving us restless and unable to sustain the deep sleep that we so desperately need to be functioning, healthy, and effective when we are awake.

Those suffering from insomnia will try almost anything to find a way to induce sleep, and subsequently, a host of over-the-counter and prescription medications have made their way to market for exactly this purpose. However, many medications – while addressing your insomnia in the short term – can be addictive, or leave you feeling dazed and foggy the next day. Instead, those struggling with sleep issues may find an insomnia herbal remedy to be highly effective in helping them through a rough patch.

An insomnia herbal remedy includes those plant-based herbs that have a natural sedative effect. Some of the more common herbs include chamomile – found in a variety of caffeine-free teas, hops, valerian, passionflower, and skullcap. These natural herbs can be found in a variety of health food stores and can be taken up to an hour before bedtime. Be sure to follow dosage instructions and check with your doctor before taking any herbs.

In combination with an insomnia herbal remedy, you may try some pre-sleep activities to help relax your body. Taking a hot bath, meditation, stretching, and deep breathing can all help lower blood pressure and heart rate, as well as soothing muscles and preparing them for sleep.

An insomnia herbal remedy may be just the thing you need to get through your bout of insomnia. But if your insomnia continues for a longer period, it may be best to seek medical advice from your doctor.

For easy to understand, in depth information about insomnia visit our ezGuide 2 [insomnia.ezguide2.com]Insomnia.

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De-Stressing Before a Snooze

Fri, 01 Feb 2008 01:35:00 +0000

If you’re suffering from a sleep disorder, such as insomnia, and would like to begin treating it, one way is to create a relaxing routine that might help your body recognize it’s time to sleep.

For certain disorders, such as Restless Leg Syndrome (RLS) or Advanced Sleep Phase Syndrome (ASPS), relaxation might not be the answer - but for some, de-stressing before a snooze could prove to be the right medicine.

Think about what relaxes you. Is it a warm bath? Reading in a chair? A cup of steaming hot herbal tea? There are a number of self-help stress techniques to consider and finding the right one may take some time.

The investment will be well worth it, because it may mean better sleep that results in less fatigue, drowsiness, or any of the other symptoms associated with sleep deprivation. Once you discover the right technique for you, try to integrate it into your daily routine.

If it’s a cup of herbal tea, try to drink a cup about 30 minutes before you’re ready for bed. The tea should not only relax you due to its herbal properties, but also because it’s now part of a routine. For the complete guide to getting a good nights rest, visit our website at http://www.insomniafreedom.com

How To Have A Healthy Sleeping Environment

Fri, 25 Jan 2008 22:25:00 +0000

People who have trouble falling asleep may attribute their problem to a lot of things - a tight and busy schedule, caffeinated drinks and food, and maybe, high stress rate.

But what about the very environment that they sleep in?

A room is a reflection of one’s personality. So what does a messy, dirty room say about the person sleeping inside it? It implies that his thoughts and personality are just as haphazard as his room. If a quiet, deep sleep is what you’re after, then pay close attention to your sleeping environment.

There are types of therapies aimed at people with insomnia. One of them is stimulus-control therapy, which teaches them how to have a proper sleep hygiene. To learn more about this, here are some pointers.

First off, use your bed only for sleep and sex. You know that a lot of people do their homework, read, or eat on it. Don’t follow them. Don’t associate your bed with stress by lying on it thinking about your problems. When this happens, go out omewhere to a certain spot in the house where you can think about them. Having a designated spot where you can mediate is recommended.

There must be ventilation in your room, unless you want to wake up because it’s too hot. You can open the window to let the air circulate. There are noises that easily disturb you while trying to sleep. To hypersensitive people, a short buzzing sound could easily perk them up. In that case, use earplugs. While there are disturbing sounds that are irritating to the ears, there are types of noises like that coming from the fan that doesn’t disturb us at all. They are called white noise. To prevent lights from distracting you, use eyeshades or blinds.

If you’re a busy person, do your office or school work anywhere else except in your room. Computers, TV and stereos must be placed somewhere. Watching TV or surfing the ‘net hours before bedtime will only stimulate your visual cortex, so avoid it.

Also, avoid caffeinated drinks and food. Why? They stimulate you which will make impossible for you to fall asleep. Unless you are one of those rare people who drink coffee and can still sleep afterwards, consume your last caffeinated drink 3 hours before your bedtime. Though alcohol can lull you to sleep, you will wake up again feeling dehydrated, which could only become worse as you try to fall asleep again.

Also, you might develop an addiction to alcohol as a form of sleep aid, which is not healthy.

Smoking is an activity that should be avoided as the hours get nearer towards your bedtime. You might wake up as your body craves for more nicotine, and besides, it’s a fire hazard.

During these hours when all you are anticipating is your sleep, you can turn off the lights so your body will start winding down just in time for sleep.

Sleeping is an activity that gives the brain ample time to rejuvenate and to revitalize the body for the next day, so treat it with utmost care. Don’t neglect it, or else you’ll pay for the consequences later.

Visit www.insomniafreedom.com for sleep help

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Sleep Problems - Is it what we eat?

Thu, 24 Jan 2008 03:25:00 +0000

Anxiety and tension are some of the reasons we have such a hard time falling and staying asleep. Certain types of food and drink, could keep us awake, such as caffeine, which could act as a stimulant. Deficiencies of Calcium & Magnesium also could enter the picture. Almost half of the population in the US has trouble sleeping, mainly because of our stressed out lifestyle, and Europe is fast catching up. And what about all of you sufferers with body aches and pains, or ones that are already in the midst of some kind of degenerative disease and are tossing and turning, because it hurts and no amount of warm milk helps. Natural Calm by Peter Gillhams (Regular or Lemon Raspberry powder) that one mixes up helps with the pain of emotional stress and anxiety. It is full of Magnesium, which according to The American Heart Journal, is the Natures calcium channel blocker.

Snoring..is it more than just an annoyance?

Mon, 21 Jan 2008 23:45:00 +0000

Snoring is a not a disease but it may be a symptom of some disease. Researches at Oregon Health and Science University have shown some factors that cause snoring. They are poor muscle tone, long uvula, long soft palate, nose blocks, bulky tissues in throat etc. Yet mild and moderate snoring can be cured by some changes in life style whereas heavy snoring requires treatment.

A healthy life style that includes sufficient exercises and balanced diet can reduce snoring. You should avoid alcohol and smoking. Tobacco consumption will surely cause snoring. So you should avoid this. Any sleeping pills or other sedative measures can cause snoring. Avoid such things unless they are compulsory and are recommended by your doctor. You should also follow a sleeping pattern to avoid snoring. Use heavy pillows that elevate your head than normal. This will help to improve breathing and thereby prevent snoring. Avoid any heavy meals at night.

Five Steps to good nights sleep

Fri, 11 Jan 2008 03:25:00 +0000

There are five steps that are absolutely necessary to take in order to begin to have adequate quality sleep.
1.) Regular bedtime
2.) Regular get up time
3.) Regular exercise
4.) No naps—except if needed to treat a migraine
5.) Do not eat or drink anything within 3-4 hours of bedtime—so you do not need to go to the bathroom, and therefore, interrupt sleep

Identifying Your Sleep Problem Quickly

Tue, 01 Jan 2008 01:35:00 +0000

One of the challenges of treating a sleep impairment is first recognizing that you have one. Many of us shrug off the symptoms, refusing to treat them as anything serious. In some cases, we may tell ourselves “get more sleep,” but this is easier said than done.

To be successful, you need to make a concerted effort to fix the mounting problem: a lack of sleep. If not, then the only thing that will pass is time. Here’s a quick primer of common sleep disorders to give you a head start on identifying your sleep deprivation issues:

Insomnia: A common sleep disorder that’s defined by sleepless nights. You may have difficulty getting to sleep and/or staying asleep and as a result, you often wake up feeling tired. Fatigue is a warning sign, which can lead to irritability, drowsiness, and daytime sleepiness.

Sleep Apnea: Though there are three types of sleep apnea, the most common is “obstructive sleep apnea,” which occurs when enough air isn’t able to get through your mouth/nose and into the lungs.

As a result, your breathing will grow shallow and in some cases, cease completely – at least for a few seconds. This tells your body to re-trigger the breathing process, so you may snort, cough, or snore.

For the complete guide to getting a good nights rest, visit our website at http://www.insomniafreedom.com

Yoga and its Effect on Sleep

Tue, 01 Jan 2008 01:35:00 +0000

Yoga For Better Sleep
By [ezinearticles.com/?expert=Nancy_Wile]Nancy Wile

The ability of yoga to reduce muscle tension, slow your heart rate and calm a racing mind provides the perfect recipe for a good night’s sleep. There is growing evidence that small behavioral changes in the evening can make a big difference in getting a restful sleep. A recent study published in the Journal of the American Medical Association found that participants who made modifications, like learning relaxation techniques, improved their sleep more than those who took drugs.

Certain yoga exercises will help your body and your mind relax more and prepare for sleep. Here are a few postures and exercises that are particularly helpful:

1) Supported Standing Forward Bend

This gentle yoga posture helps relieve tension in your neck and shoulders while quieting your nervous system.

Steps:

• Fold a blanket and place it on a chair

• Stand facing the chair (about 1 to 2 feet away) with your feet parallel and a little wider than hip width apart

• Fold forward from your hips (keeping your back flat - reaching forward with your chest)

• Place your forehead on the blankets

• Place your hands towards the back of the chair with your forearms resting on the chair (you can also hold onto opposite elbows with your forearms touching the top of your head)

• Let your arms, shoulders, head and face relax completely

• Breathe slowly and deeply through your nose for 12-15 breaths

• Slowly come back up, using your hands to help push you back up

2) Legs Up the Wall

This gentle yoga postures triggers the relaxation response, slowing the heart, breath and brain waves.

Steps:

• Place a mat or blanket flush against a wall

• Sit with your right side next to the wall (legs out in front of you)

• Lean onto your elbows

• Swing your legs up the wall as your head moves away from the wall

• Place your hands at your sides and close your eyes

• Move your head from side to side 4-5 times

• Relax your belly and breathe deeply into your belly - breathing through your nose

• Stay in this position for 2-3 minutes

• Bring your knees to your chest and roll onto your side

• When you are ready, come back to sitting

3) Child’s Pose

Child’s pose relaxes the back and neck, while gently stretching your spine. It also provides a gentle massage to abdominal organs leading to greater relaxation.

Steps:

• Kneel down and sit back towards your heels as much as you can

• Fold forward from the hips, bringing your upper body to your thighs and your forehead to the floor

• Place your arms on the floor next to your legs with your palms up

• Breathe into your belly, allowing it to expand into your thighs as you inhale and relax as you exhale

• Remain in this position for 8-10 breaths

• Raise your upper body and return to kneeling position

4) Diaphragmatic Breathing

Traditional yogic breathing provides a natural stress release and helps the heartbeat to slow down as the diaphragm stimulates the vagus nerve.

Steps:

• You can start sitting or lying on your back. Since you are trying to sleep, start on your back.

• Place your hands on your belly

• Begin breathing slowly and deeply through your nose

• Breathe into the lower part of your lungs first, allowing your belly to rise on inhale, fall back on exhale

• Allow your belly to naturally rise and fall with breath (no pushing)

• Focus completely on your breath, letting go of other thoughts or distractions.

• Complete 10-12 breaths, then let your breath become natural again

5) Manage your stress

Pay attention to your stress level. Excessive stress can lead to tight and knotted muscles, as well as a racing mind. Taking a yoga class is a great way to not only relieve stress, but to also learn how to manage your stress levels throughout the day. Yoga teaches you how to find peace in every day life, as well as during more stressful times.

To learn tips and yoga exercises for better sleep, visit: www.yogatg.com/ys-stress-headache-1.html />
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Lights Out..Sleep Well

Tue, 01 Jan 2008 01:35:00 +0000

Lights Out - Treat Insomnia Naturally
By [ezinearticles.com/?expert=Deborah_Maragopoulos]Deborah Maragopoulos

Insomnia is the bane of modern society. Since the introduction of the electric light over one hundred years ago, nearly half of the world is lit up at night. Artificial light disturbs natural circadian rhythms. The pineal gland produces the sleep hormone-melatonin-only in the dark. Without adequate melatonin production, sleep is disturbed, hormones become imbalanced, and the ability to fight dis-ease is diminished.

The pineal gland, located in the center of the brain, is associated with the crown chakra. Light energy affects pineal production of melatonin. Cells located in our skin called chromocytes carry light wave information to the pineal gland. At dawn, the daylight is a blue wave which stimulates chromocytes to turn off the pineal gland. At dusk, the pink light of sunset blocks the blue rays and the pineal gland begins producing melatonin.

Melatonin production peaks about three hours after dark and lasts eight to nine hours in adults, longer in children. At dawn, the drop of melatonin arouses the hypothalamus. Located deep in the brain at the level of the sixth chakra, the hypothalamus controls all vital body functions including temperature, weight, libido, hormones, stress response, the immune system and directs the cascade of amino acids that form neurotransmitters. The hypothalamus is truly the maestro of the body’s biochemical orchestra.

Once the hypothalamus wakes up, it needs glucose, so it stimulates the adrenal glands to produce cortisol which releases stored sugar. Cortisol stimulates the production of dopamine which is the neurotransmitter of alertness, memory and learning. Dopamine follows natural cortisol rhythms, remaining elevated until mid afternoon. Schools capitalize on the natural circadian rhythm of the learning hormone by teaching children from 8am to 3pm. The late afternoon slump that makes many of us reach for sugar and caffeine is a reflection of this natural drop in cortisol and dopamine.

Another extremely important nocturnal hormone is called prolactin. Released by the pituitary gland, prolactin is very high in pregnant and nursing mothers, thus it’s name refers to promoting lactation. Produced by all ages and both genders, prolactin stimulates the thymus to strengthen the natural killer cells that keep our bodies free of foreign invaders and cancer. Without sleep, we are prone to disease as our immune systems weaken. Prolactin rises three hours after melatonin and is turned off by dopamine.

In the morning, melatonin cascades into serotonin. A calming hormone, serotonin controls our impulses. And the more serotonin made during the day the more melatonin at night.

Create a natural circadian rhythm by rising with the sun and exercise moderately, early in the day. Exercise promotes cortisol production thus increasing dopamine the active daytime hormones. Released in response to both physical and emotional stressors, cortisol gears our bodies for flight away from potential danger. Dopamine and cortisol can prevent the cascade of serotonin back into melatonin in the evening so beware of exercising within a few hours of bedtime.

Insomnia is often at the root of many dis-eases. Cancer, obesity, immune dysfunction, hormonal imbalances, diabetes, even heart disease have all been associated with sleep disorders. Although sleep medications are available as temporary relief, they do not promote normal nocturnal hormone production.

There are many natural remedies for insomnia.

• Don’t miss the sunset. Remember the pink light of dusk induces melatonin production. Don’t watch television or work on the computer after dark. The blue light from these screens acts like dawn and shuts down melatonin production.

• If you must expose yourself to blue light wear pink tinted glasses while watching television or doing computer work at night.

• Try eating tryptophan enriched foods in the evening. Tryptophan is the amino acid needed to convert serotonin into melatonin.

• Sleep inducing foods include: whole grains, nut butters, bananas, grapefruit, dates, figs, yogurt, turkey and tuna. Heavy protein foods are not recommended before retiring for the night.

• Be sure to sleep in complete darkness.

• A cool, very dark room helps the pineal gland produce melatonin.

• Deepen sleep with soothing sound like water or other night sounds.

• In the morning, help melatonin to cascade into serotonin by eating complex carbs and getting at least 20 minutes of sun exposure.

• Exercise moderately about 30 minutes of aerobic activity early in the day.

A full understanding of our hormonal circadian rhythms is crucial to wellness.

Sweet Dreams…

Deborah Maragopoulos MN APRN, BC FNP is a holistic family nurse practitioner, author of LoveDance: Awakening the Divine Daughter, founder of DMAR Pyramid of Health™, and creator of Genesis Gold®.

www.lovedance.com

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