Tips on falling asleep if you have insomnia
In this article, we’ll review some helpful tips on helping a person fall asleep. How long does it take for a given individual to fall asleep?That depends on a number of factors, including what the person ate before they went to bed, how tired the person is, and numerous other factors.If you have sleep problems, it may take what seems like hours to fall asleep.
Insomnia Information: Insomnia means you are finding it very hard to get to sleep.It also can mean that staying asleep is a battle. Most people who battlle insomnia say that they remember turning and tossing all night long or remember being awake at night. Nights when I have insomnia I just can’t seem to turn my mind off; often I can’t even close my eyes. Normally it takes me about a half hour to fall asleep; but my son is asleep as soon as his head hits the pillow.
The TV helps me fall asleep — I have it on a timer so that it shuts off after 30 minutes.I also require total darkness, and my bedroom must be ice cold – even in summer. This doesn’t help save energy!
There are behavioral or natural treatments for insomnia. One relaxation technique is practiced by tensing different muscle groups and then relaxing them. Another method consists of repeating a set of visualizations to produce a state of relaxation. My favorite visualization: lying in the sun on a beach in the Bahamas.
It is also good to be able to manage the stress in your life; this can allow you to more easily relax at night and when it’s time to sleep. Another helpful method is to limit the time spent in the bedroom for non-sleep activities, thereby associating the bedroom with just sleeping.So take your office, television, and computer out of the bedroom. Also reduce the use of stimulants (such as caffeine) and avoid big meals just before bedtime; this can help reduce insomnia. One can also try soaking in a hot bath to relax, or listening to some soft music before bedtime.
Melatonin is an established sleep aid. It is especially helpful for people who suffer from insomnia caused by jet lag or shift work. Melatonin occurs naturally in the body; this happens when serotonin is exposed to a reduced quantity of light.
Other common over-the-counter (OTC) sleep aids such as Sominex or Nytol can also be tried by adults; but a person should discuss with their doctor before taking any of these sleep aids especially if you suffer from Parkinson’s disease, or are being treated for depression or other mental health problems. But it is also buying into the mindset of turning to a pill to solve a problem which can cause problems in other areas of a person’s life. More insomnia info at bestinsomnia blog and how to stay asleep during the night.
It is advised that if you have trouble falling asleep and have tried all the natural tips in this article, then perhaps you need to see a sleep management specialist. So many people have sleep problems; there is now a subspecialty in medicine for sleep problems. Inomnia may be a symptom of another medical problem, so it is best to get a consultation with your doctor and discuss your sleeping problems with him.
Even with all these tips on falling asleep, each person must discover their own best way to fall asleep.
November 14, 2008
How to Find The Best Natual Sleep Aid and the Importance of Melatonin Levels
Choosing the right natural sleep aid is critical to anyone who is suffering from insomnia or simply having trouble getting to sleep. Finding the right natural sleep aid can also help make sure a person also gets the right type of sleep needed at the correct time of day.
Sleep is critical to human survival and people suffering from lack of sleep may end up with several problems/symptoms that are listed below;-
-Aching muscles
-Blurred vision
-Cardiovascular disease
-Dizziness
-Hand tremors
-Clinical depression
-Daytime drowsiness and naps
-Decreased mental activity and concentration
-Depersonalization
-Weakened immune system
-Headaches
-General confusion
These are the most common symptoms from lack of sleep and there are many serious more serious predicaments that can befall someone who isn’t properly rested or fall into what is commonly called “sleep debt”. It is now known that a large amount of sleep debt has only increased with the industrialisation of the West. In one drastic realization shift work particular night shift work was in December 2007 listed by the World Health Organization (WHO) as a “probable” cause of cancer.
It is critical then to find the right natural sleep aid. The key component of most natural remedies for insomnia is melatonin which is a hormone found in all living creatures from algae to humans at levels that vary in the daily cycle. Melatonin is a natural compound produced by the body to convey message that it is night and the body needs to rest. Melatonin is vital to producing a sleep effect on the brain. Adults who don’t have enough melatonin can have trouble falling asleep as their body cannot tell the difference between night and day. The perfect way to help strengthen the bodies own biological clock and restore the natural sleep cycle is to use a supplement containing melatonin.
This is the critical bit as I have stated most herbal sleeping aids contain melatonin. The problem is that most of these natural sleep aids contain three to ten times the amount of melatonin that is actually needed.
The levels of melatonin are critical to the success of any natural sleep aid. The Massachusetts Institute of Technology (MIT) undertook clinical trials which concluded large doses of melatonin proved counter productive and can actually hinder getting the right type of sleep and at the correct time.
In the United States since 1993 melatonin has been used in supplements and has been widley accepted and met with good consumer confidence and ethusiasm. Melatonin has also been found to be a wonderful ant-oxidant (gets rid of harmful free radicals within the body) and also to help stimulate the immune system.
As a natural compound already produced by the body then any daily supplement containing melatonin is only going to augment the bodies’ natural levels and prove of benefit to the person taking the supplement. It has no side-effects as long as the person is aware of the melatonin levels in the supplement and is not over dosing.
In conclusion if a person feels that they are on a daily basis feeling physically and mentally fatigued and believe it to be through the lack of a good night sleep which is actually more common then you would think. Here I have listed some finding from 2007 survey of the National Sleep Foundation:-
-Approximately 74% of all Americans do no get enough sleep overnight
-53% of adults say they struggle sleeping at least a small number of nights each week
-Almost 33% has trouble sleeping every night
-Those with sleep problems ate twice as likely to feel stressed and tired.
The use of a natural sleep aids can be a positive way for a person to reclaim the night
and get the right type of sleep at the correct time therefore feeling refreshed and ready to take on the day. The key is to just remember to check the melatonin levels.
There are many natural sleep aids on the market that contain melatonin but the melatrol review which offers independent advice on sleep, circadian rhythms and the bodies’ natural cycle reviews Melatrol which critically has the right amount of melatonin in it to gain a good nights sleep.
Cure Yourself Of Sleeplessness
Many people have fallen victim to the nights where you can’t fall asleep and simply toss and turn the whole night! Nothing is worse than lying in bed all night extremely uncomfortable simply trying to get comfortable. It’s a terrible cycle where you become more aggravated and therefore less likely to fall asleep again.
To quickly go back to sleep there are several things you can do. Be very careful about what you do or what you take to cure your insomnia.
Medications your doctor may prescribe for you to sleep are filled with chemicals that are harsh. These chemicals have some pretty bad side effects. You may wake up with a terrible headache (like being hung over). Feeling out of it is a feeling a lot of people have waking up the next morning after taking a prescription sleeping pill the night before. Like a wandering zombie. A pill that causes side-effectis is something you would be better off without.
So what steps do you need to take to get some real sleep? To fall asleep and stay asleep there are a few things you can do.
Your bedroom should be clear of any noises that are distracting or may keep you awake. Don’t let the cat or dog in your bedroom. Do not have light in your bedroom. Some blackout curtains would really do the job. The last thing you need in the room when sleeping is light! There are instances of noise that may help you sleep. Try some soft music or a noise machine. Sound devices that have sounds of ocean waves or heartbeats are effective.
There are also natural sleep aids like Melatrol that you can take. Prescription medication is full of chemicals so there are negative side effects but with Melatrol it’s all natural so there are none. Melatrol fearures a hormone that helps you fall asleep (Melatonin). These natural sleep aids can be very effective, and they’re also non-addictive.
November 11, 2008
The Use Of Traditional Chinese Medicine To Cure Insomnia Naturally
Today’s use of traditional Chinese medicine combines thousands of years of Chinese medical practice which includes the use of Chinese medicine to cure insomnia naturally. ‘Traditional Chinese medicine’ is a reasonably new term that was first used by the People’s Republic of China during the 1950s when that country was attempting to create a significant export trade for its time honored medical practices and medicines.
Today, traditional Chinese medicine does not merely cover medicinal products, but also includes things like herbal preparations and several practices including acupuncture and massage. The basis of Chinese medicine is that the body works as the result of various interconnected processes that are continuosly interaction with our environment. While these processes stay in balance you are healthy but, if these processes are not running alongside one another smoothly, your health suffers.
There are several philosophies which govern Chinese medicine including such things as the theory of Yin-Yang which looks at the role of the five elements (fire, earth, water, wood and metal), energy flow along the meridians of the body and the relationships between the body’s organs as described in the theory of Zang-Fu.
For many years there has been considerable conflict between people who believe in traditional Chinese medical practices and those who believe in the science-based practice of Western medicine. Today however Chinese medicine, along with other types of Oriental and Asian medicine, is being increasingly accepted in the West and we often refer to such practices as alternative medicine.
For the many millions of sufferers herbal remedies have long proved to be effective in curing insomnia, or in relieving the symptoms of insomnia, and things like lavender, chamomile, passion flower and lemon balm have long been known for their medicinal properties. There can be very few insomniacs who have not had a hot drink of lemon balm with honey before retiring for the night.
A growing number of people are also turning to acupuncture or, for people who do not like the though of needles, acupressure. Both arts have been practiced for many hundreds of years and the principles were born out of the traditional Chinese practice of adjusting the energy in the body by controlling its flow along the body’s meridian lines.
Despite its growing acceptance there are still many people who are distrustful of Chinese medicine. However anybody who has first-hand experience of it in action, particularly those of us who have been fortunate enough as I have to live in the Far East, will certainly vouch for its effectiveness.
If you suffer from insomnia then Chinese medicine is one route which you should consider seriously and a good place to start is with a simple herbal remedy for insomnia.
