Can switching to Soy Milk help cure insomnia?
Thank you to Stella Katsipoutis for suppyling this article on the benefits of Soy milk in helping to provide relief from insomnia…
Replacing whole milk with a soy version in dessert recipes, cereal and smoothies could help you sleep better. A recent study conducted by the Universidade Federal de Sao Paolo in Brazil has shown that isoflavones, a substance found in soy that is similar to estrogen, could help reduce the symptoms of insomnia in postmenopausal women.
Researchers studied the effects of soy on sleep patterns by randomly administering either 80 milligrams of isoflavones or a placebo to 38 postmenopausal women over a period of four months. Each participant’s sleep cycle, movements and vital signs were observed overnight throughout duration of the experiment. Questionnaires that allowed the researchers to gauge the intensity of insomnia experienced by each subject were also administered.
Test results revealed that the sleep efficiency of women who received isoflavones increased from 77.9% at the beginning of the study to 83.9%, while the sleep efficiency of women who received a placebo only increased from 77.6% to 81.2%. The percentage of participants in the isoflavone group experiencing “moderate or intense” insomnia also decreased from 89.5% at the beginning of the study to 36.9% at the end of the study, whereas the percentage in the placebo group only decreased from 94.7% to 63.2%.
Because the study focused on a small population sample—and because other health factors such as snoring and sleep apnea affected the level of sleep disturbance experienced by several participants—researchers suggested that isoflavones may not be as effective in alleviating postmenopausal insomnia for all women. However, they concluded that soy treatment is still an option that could prove to be beneficial for many women who are suffering from sleeplessness.
Stella Katsipoutis is a freelance writer who has written for Redbook, Fitness, Global Rhythm, and Bridal Guide magazines. She has also previously worked on TheNest.com and WeddingChannel.com, published by The Knot Inc. Her writing has covered a variety of topics, including health, nutrition, music, travel and weddings.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Showing posts with label Natural remedies for insomnia. Show all posts
Showing posts with label Natural remedies for insomnia. Show all posts
Monday, 15 November 2010
Sleep preparation
Preparing yourself for sleep – some quick reminders
I thought it would be useful to remind you of a few simple things that it might be worth trying to hopefully give yourself some releief from insomnia. A number of the things have been discussed in previous blogs in more detail, but sometimes it’s useful to look back and review some of the information.
There are a few different techniques here or things that you can alter which you never know might just provide that elusive cure for insomnia or help some relief for your sleep depravation.
Clear your mind. Do not watch TV, or read a book or go on the internet right before sleeping. Your brain can feel overwhelmed with all the information it has just heard that it will all linger on for a few more hrs and thus deprive you of sleeping right away. A clear mind can fall asleep quite easier.
Breathing technique. Lay down on your back, comfortably, and breathe in and out, slowly, but deeply. Do this over and over again. This breathing ritual will help relax you and cleanse your being, thus making it ripe for a good night of sleep.
Visualization. Close your eyes, and imagine the most beautiful, and peaceful place you know. Picture yourself there, and submerge yourself into the amazing feeling it's giving you. This will give you something relaxing and soothing to focus on, which will help calm you down and make you ready to fall asleep.
Sleep at regular hours. If you're awake until 3am and wake up in the afternoon, then you'll never overcome this problem. You need a normal sleeping schedule, which is waking up early in the morning, and going to bed not too late into the evening. Try it, and you'll notice immediate improvement.
Get rid of any addictions. The thing with addictions, is that they are constantly bugging you, and this even translates to the time when you're supposed to sleep. Therefore, if you have a caffeine, smoking, alcohol, or drug addiction, your best bet is to overcome the addiction first (which will help you not only for insomnia but for a lot more reasons) and then tackle your insomnia problem, which should already be much better with the loss of the addiction problem.
Listen to relaxing music. Music can guide our entire being into its tempo and mood. Same with relaxation music, and it can greatly help you feel at ease and stress free, which will help you fall asleep. You can also take it a step further and use self hypnosis or subliminal courses, which will help guide you mentally to overcome your insomnia, while also providing a relaxing music.
I particularly found that the listening to chilled out music helped me as one of the things that helped me gains some insomnia relief. I can particularly recommend a band called Lemon Jelly who are particularly chilled our even some of the Ibiza Chill out stuff - you can find from café del Mar on Amazon.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
I thought it would be useful to remind you of a few simple things that it might be worth trying to hopefully give yourself some releief from insomnia. A number of the things have been discussed in previous blogs in more detail, but sometimes it’s useful to look back and review some of the information.
There are a few different techniques here or things that you can alter which you never know might just provide that elusive cure for insomnia or help some relief for your sleep depravation.
Clear your mind. Do not watch TV, or read a book or go on the internet right before sleeping. Your brain can feel overwhelmed with all the information it has just heard that it will all linger on for a few more hrs and thus deprive you of sleeping right away. A clear mind can fall asleep quite easier.
Breathing technique. Lay down on your back, comfortably, and breathe in and out, slowly, but deeply. Do this over and over again. This breathing ritual will help relax you and cleanse your being, thus making it ripe for a good night of sleep.
Visualization. Close your eyes, and imagine the most beautiful, and peaceful place you know. Picture yourself there, and submerge yourself into the amazing feeling it's giving you. This will give you something relaxing and soothing to focus on, which will help calm you down and make you ready to fall asleep.
Sleep at regular hours. If you're awake until 3am and wake up in the afternoon, then you'll never overcome this problem. You need a normal sleeping schedule, which is waking up early in the morning, and going to bed not too late into the evening. Try it, and you'll notice immediate improvement.
Get rid of any addictions. The thing with addictions, is that they are constantly bugging you, and this even translates to the time when you're supposed to sleep. Therefore, if you have a caffeine, smoking, alcohol, or drug addiction, your best bet is to overcome the addiction first (which will help you not only for insomnia but for a lot more reasons) and then tackle your insomnia problem, which should already be much better with the loss of the addiction problem.
Listen to relaxing music. Music can guide our entire being into its tempo and mood. Same with relaxation music, and it can greatly help you feel at ease and stress free, which will help you fall asleep. You can also take it a step further and use self hypnosis or subliminal courses, which will help guide you mentally to overcome your insomnia, while also providing a relaxing music.
I particularly found that the listening to chilled out music helped me as one of the things that helped me gains some insomnia relief. I can particularly recommend a band called Lemon Jelly who are particularly chilled our even some of the Ibiza Chill out stuff - you can find from café del Mar on Amazon.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Sleep problems associated with the menopause
Sleep problems associated with the menopause.
Many women going through the menopause often experience insomnia, an inability to fall asleep or stay asleep at night. This is a normal side effect of the menopause and is usually caused by symptoms of the menopause, such as hot flushes.
I am not sleeping well at night. Do I have insomnia?
Symptoms of insomnia can include one or more of the following:
• Difficulty falling asleep
• Waking up frequently during the night, with difficulty returning to sleep
• Waking up too early in the morning
• Non-refreshing sleep (feeling tired upon waking and throughout the day)
Will drinking alcohol or warm milk help me to fall asleep?
Alcohol may help you relax and fall asleep, but it should not be used as a sleep aid because it does not induce a natural form of sleep, and it has a rebound effect. It can disturb your sleep later and can cause you to awaken in the middle of the night.
Milk contains a substance called tryptophan. The body uses tryptophan to make serotonin, a chemical in the brain. Serotonin helps control sleep patterns, appetite, pain, and other functions. Milk does not contain enough tryptophan to change sleep patterns, but drinking a glass of milk before bed may help you relax.
How is insomnia treated?
There are many steps you can take to get yourself sleeping soundly through the night.
Here are some tips:
• Do not nap during the day
• Exercise daily. However, be sure to avoid vigorous exercise from three hours before bedtime
• Avoid caffeine, alcohol and nicotine throughout the entire day
• Keep your bedroom cool to prevent night sweats
• Do not go to bed until you are tired
• Have a warm bath or shower at bedtime
• Do not watch television, eat or read in bed. Do these activities in another room until you feel sleepy
• Follow the same bedtime routine each night
• Avoid taking sleeping pills
When lifestyle changes such as these fail to cure insomnia, talk to your doctor. There may be other options that can help. The doctor may be able to prescribe temporary medicine to help you sleep and get you sleeping regularly. In addition, your doctor can rule out other conditions that may be causing your sleep problem.
For example, if depression is causing your sleep problems, your doctor may prescribe an antidepressant.
If your insomnia is a result of menopausal symptoms, you may also want to talk to your doctor about taking hormone replacement therapy for a short period of time. HRT may help alleviate symptoms that are causing your sleep problem.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Many women going through the menopause often experience insomnia, an inability to fall asleep or stay asleep at night. This is a normal side effect of the menopause and is usually caused by symptoms of the menopause, such as hot flushes.
I am not sleeping well at night. Do I have insomnia?
Symptoms of insomnia can include one or more of the following:
• Difficulty falling asleep
• Waking up frequently during the night, with difficulty returning to sleep
• Waking up too early in the morning
• Non-refreshing sleep (feeling tired upon waking and throughout the day)
Will drinking alcohol or warm milk help me to fall asleep?
Alcohol may help you relax and fall asleep, but it should not be used as a sleep aid because it does not induce a natural form of sleep, and it has a rebound effect. It can disturb your sleep later and can cause you to awaken in the middle of the night.
Milk contains a substance called tryptophan. The body uses tryptophan to make serotonin, a chemical in the brain. Serotonin helps control sleep patterns, appetite, pain, and other functions. Milk does not contain enough tryptophan to change sleep patterns, but drinking a glass of milk before bed may help you relax.
How is insomnia treated?
There are many steps you can take to get yourself sleeping soundly through the night.
Here are some tips:
• Do not nap during the day
• Exercise daily. However, be sure to avoid vigorous exercise from three hours before bedtime
• Avoid caffeine, alcohol and nicotine throughout the entire day
• Keep your bedroom cool to prevent night sweats
• Do not go to bed until you are tired
• Have a warm bath or shower at bedtime
• Do not watch television, eat or read in bed. Do these activities in another room until you feel sleepy
• Follow the same bedtime routine each night
• Avoid taking sleeping pills
When lifestyle changes such as these fail to cure insomnia, talk to your doctor. There may be other options that can help. The doctor may be able to prescribe temporary medicine to help you sleep and get you sleeping regularly. In addition, your doctor can rule out other conditions that may be causing your sleep problem.
For example, if depression is causing your sleep problems, your doctor may prescribe an antidepressant.
If your insomnia is a result of menopausal symptoms, you may also want to talk to your doctor about taking hormone replacement therapy for a short period of time. HRT may help alleviate symptoms that are causing your sleep problem.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Saturday, 6 November 2010
Depression and Insomnia
Depression and Insomnia
The information below is based on an article by Dr. Gregg D. Jacobs published recently in a US Medical Publication. If your insomnia is triggered by depression – the article may help you shed some light on the subject.
Bearing in mind the number of people suffering from depression, not just in America but Worldwide, the fact that insomnia is one of the main side effects means that depression is one of the major sources of insomnia. Recognising this and helping to treat the cause can be one of the key cures for insomnia.
I hope you find Dr Jacobs article interesting…
Everyone feels sad or blue at times. However, about 10-20% of Americans experience clinical depression at some point in their lives and the numbers are growing.
Insomnia is a hallmark symptom of depression; some depressed individuals may instead exhibit excessive sleep, called hypersomnia. Insomniacs also exhibit higher levels of depression than normal sleepers, although they generally do not have higher levels of depression than patients with other health problems such as pain, infertility, or heart diseases.
Furthermore, the majority of patients who visit their doctor with a primary complaint of insomnia do not have a diagnosable depressive disorder. And for those patients who do, research has shown that, for some of these individuals, depression can be the consequence of insomnia, not the cause.
Depressed people exhibit a number of other sleep disturbances in addition to insomnia, including reduced deep sleep, increased light sleep, and excessive dream sleep. They enter dream sleep earlier in the night and spend a greater percentage of time in dream sleep than nondepressed individuals. Research also suggests that the dream content of depressed people is more depressing than that of nondepressed people.
Another physiological abnormality associated with depression is a flattened body temperature rhythm; that is, a depressed person's body temperature does not rise and fall as much during the day as that of a nondepressed person. Interestingly, insomniacs exhibit the same problem with their body temperature rhythm. This irregular rhythm in depressed people, which may be the result of the increased fatigue and reduced physical activity that accompanies depression, may ultimately exacerbate insomnia and depressed mood.
To help you determine whether you have major depression, think about whether you have experienced either a relatively prominent, persistent depressed mood nearly every day for a two week period in the past few months or loss of interest or pleasure in almost all usual activities or pastimes. If you have experienced either of these two symptoms, you may have clinical depression and should consider seeking professional evaluation.
Although insomnia can be an important symptom of depression, it is not equivalent to depression. There has been a consistent tendency for both insomniacs and health professionals to conceptualize insomnia as a psychiatric problem, which is erroneous and leads to ineffective treatment. The majority of cases of chronic insomnia are caused by cognitive and behavioral factors, not psychiatric factors, and must therefore be treated with cognitive-behavioral therapy, not psychotherapy or antidepressant medication. . Regarding insomnia as a psychiatric disorder just reinforces the stigma associated with insomnia and diminished self-esteem.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
The information below is based on an article by Dr. Gregg D. Jacobs published recently in a US Medical Publication. If your insomnia is triggered by depression – the article may help you shed some light on the subject.
Bearing in mind the number of people suffering from depression, not just in America but Worldwide, the fact that insomnia is one of the main side effects means that depression is one of the major sources of insomnia. Recognising this and helping to treat the cause can be one of the key cures for insomnia.
I hope you find Dr Jacobs article interesting…
Everyone feels sad or blue at times. However, about 10-20% of Americans experience clinical depression at some point in their lives and the numbers are growing.
Insomnia is a hallmark symptom of depression; some depressed individuals may instead exhibit excessive sleep, called hypersomnia. Insomniacs also exhibit higher levels of depression than normal sleepers, although they generally do not have higher levels of depression than patients with other health problems such as pain, infertility, or heart diseases.
Furthermore, the majority of patients who visit their doctor with a primary complaint of insomnia do not have a diagnosable depressive disorder. And for those patients who do, research has shown that, for some of these individuals, depression can be the consequence of insomnia, not the cause.
Depressed people exhibit a number of other sleep disturbances in addition to insomnia, including reduced deep sleep, increased light sleep, and excessive dream sleep. They enter dream sleep earlier in the night and spend a greater percentage of time in dream sleep than nondepressed individuals. Research also suggests that the dream content of depressed people is more depressing than that of nondepressed people.
Another physiological abnormality associated with depression is a flattened body temperature rhythm; that is, a depressed person's body temperature does not rise and fall as much during the day as that of a nondepressed person. Interestingly, insomniacs exhibit the same problem with their body temperature rhythm. This irregular rhythm in depressed people, which may be the result of the increased fatigue and reduced physical activity that accompanies depression, may ultimately exacerbate insomnia and depressed mood.
To help you determine whether you have major depression, think about whether you have experienced either a relatively prominent, persistent depressed mood nearly every day for a two week period in the past few months or loss of interest or pleasure in almost all usual activities or pastimes. If you have experienced either of these two symptoms, you may have clinical depression and should consider seeking professional evaluation.
Although insomnia can be an important symptom of depression, it is not equivalent to depression. There has been a consistent tendency for both insomniacs and health professionals to conceptualize insomnia as a psychiatric problem, which is erroneous and leads to ineffective treatment. The majority of cases of chronic insomnia are caused by cognitive and behavioral factors, not psychiatric factors, and must therefore be treated with cognitive-behavioral therapy, not psychotherapy or antidepressant medication. . Regarding insomnia as a psychiatric disorder just reinforces the stigma associated with insomnia and diminished self-esteem.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Tart cherry juice, a natural insomnia cure
Tart cherry juice, a natural insomnia cure
A new research has suggested that drinking tart cherry juice daily can help reduce the severity of insomnia and time spent awake after going to sleep.
To reach the conclusion, a team of University of Pennsylvania, University of Rochester and VA Center of Canandaigua researchers conducted a pilot study on the sleep habits of 15 older adults.
The adults drank 8 ounces of tart cherry juice beverage (CheriBundi www.cheribundi.com) in the morning and evening for 2 weeks, and a comparable matched juice drink, with no tart cherry juice, for another 2 week period.
There were significant reductions in reported insomnia severity and the adults saved about 17 minutes of wake time after going to sleep, on average, when drinking cherry juice daily, compared to when they were drinking the juice drink.
The researchers suspect tart cherries'' natural benefits could be due in part to their relatively high content of melatonin – a natural antioxidant in cherries with established ability to help moderate the body's sleep-wake cycle.
Produced naturally by the body in small amounts, melatonin plays a role in inducing sleepiness at night and wakefulness during the day.
Russel J. Reiter, a biomedical scientist at the University of Texas Health Science Center and one of the world's leading authorities on melatonin, says while melatonin supplement pills have been heavily promoted as a sleep aid, foods such as cherries – available year-round as dried, frozen and juice – may be a better alternative for boosting the body's own supply of melatonin.
"When consumed regularly, tart cherries may help regulate the body's natural sleep cycle and increase sleep efficiency, including decreasing the time it takes to fall asleep. And, because cherries are so rich in other antioxidants, such as anthocyanins, you get other important health benefits," Reiter said.
The study has been published in the Journal of Medicinal Food.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
A new research has suggested that drinking tart cherry juice daily can help reduce the severity of insomnia and time spent awake after going to sleep.
To reach the conclusion, a team of University of Pennsylvania, University of Rochester and VA Center of Canandaigua researchers conducted a pilot study on the sleep habits of 15 older adults.
The adults drank 8 ounces of tart cherry juice beverage (CheriBundi www.cheribundi.com) in the morning and evening for 2 weeks, and a comparable matched juice drink, with no tart cherry juice, for another 2 week period.
There were significant reductions in reported insomnia severity and the adults saved about 17 minutes of wake time after going to sleep, on average, when drinking cherry juice daily, compared to when they were drinking the juice drink.
The researchers suspect tart cherries'' natural benefits could be due in part to their relatively high content of melatonin – a natural antioxidant in cherries with established ability to help moderate the body's sleep-wake cycle.
Produced naturally by the body in small amounts, melatonin plays a role in inducing sleepiness at night and wakefulness during the day.
Russel J. Reiter, a biomedical scientist at the University of Texas Health Science Center and one of the world's leading authorities on melatonin, says while melatonin supplement pills have been heavily promoted as a sleep aid, foods such as cherries – available year-round as dried, frozen and juice – may be a better alternative for boosting the body's own supply of melatonin.
"When consumed regularly, tart cherries may help regulate the body's natural sleep cycle and increase sleep efficiency, including decreasing the time it takes to fall asleep. And, because cherries are so rich in other antioxidants, such as anthocyanins, you get other important health benefits," Reiter said.
The study has been published in the Journal of Medicinal Food.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Physical Exercise and Getting a Restful Sleep
Physical Exercise and Getting a Restful Sleep
The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good restful sleep at night. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.
With regular exercise you'll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular. By keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.
Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards.
You should try and increase your physical activity during the day. The goal here is to give your body enough stimulation during the day so that you aren't full of energy at night.
Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner. It is also important to note that you should not be exercising three or four hours before you go to bed.
The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep.
You should attempt to exercise at least three or four times a week for a period of 30 minutes or so. You can include walking or something simple. If you prefer, you can include strenuous activities such as running as well.
The goal here is to increase your heart rate and strengthen the capacity of your lungs. By adding a regular exercise activity to your daily schedule will help you to improve your overall health and help you emotionally as well.
Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity. If you are battling not sleeping, you'll find aerobic exercise to be the best.
Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. Overall, there are many types of aerobic exercise for you to choose from.
The activities include running, biking, using a treadmill, dancing, and jumping rope.
There are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem.
Yoga - Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain. Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns. The regular practice of yoga will help you to relax as well as relieve tension and stress.
Tai Chi - Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research has shown that Tai Chi can help with insomnia by promoting relaxation.
If you discover that you don't have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body.
You should also park your car around the corner and walk that extra block or two to get to your destination. As you may know, there are many small things you can add to increase the activity in your life. Your overall goal here is to have a healthy and well balanced life - with plenty of sleep.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good restful sleep at night. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.
With regular exercise you'll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular. By keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.
Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards.
You should try and increase your physical activity during the day. The goal here is to give your body enough stimulation during the day so that you aren't full of energy at night.
Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner. It is also important to note that you should not be exercising three or four hours before you go to bed.
The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep.
You should attempt to exercise at least three or four times a week for a period of 30 minutes or so. You can include walking or something simple. If you prefer, you can include strenuous activities such as running as well.
The goal here is to increase your heart rate and strengthen the capacity of your lungs. By adding a regular exercise activity to your daily schedule will help you to improve your overall health and help you emotionally as well.
Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity. If you are battling not sleeping, you'll find aerobic exercise to be the best.
Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. Overall, there are many types of aerobic exercise for you to choose from.
The activities include running, biking, using a treadmill, dancing, and jumping rope.
There are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem.
Yoga - Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain. Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns. The regular practice of yoga will help you to relax as well as relieve tension and stress.
Tai Chi - Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research has shown that Tai Chi can help with insomnia by promoting relaxation.
If you discover that you don't have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body.
You should also park your car around the corner and walk that extra block or two to get to your destination. As you may know, there are many small things you can add to increase the activity in your life. Your overall goal here is to have a healthy and well balanced life - with plenty of sleep.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Hypnosis For Insomnia
Hypnosis For Insomnia
Thanks to Richard MacKenzie, a leading Hypnotherapist, for supplying this article about using Hypnosis as a cure for insomnia.
Do you crave and really need a decent nights sleep? Do you find yourself laying awake night after night in your hopeless attempts to get a sound amount of slumber? Do you find yourself nodding off in the day because you are not getting your 8 hours a night? If you are then you are probably suffering at the hands of insomnia. Insomnia is becoming increasingly common in our modern day lives as we work and play harder than any other generation before us. So if insomnia is your problem, then what can you do to rectify it? Is there a solution to your dilemma?
As a hypnotherapist I have helped countless numbers of people with insomnia over my career. In fact insomnia is one of those issues that we see a lot of in the clinic as it is very common probably even more common than you could ever imagine. It affects people from many different socio-economic backgrounds as well as people of all ages and educational background. In fact given the right scenarios, I don't think anyone would be immune. However once we have got into the routine of insomnia it is possible to escape and regain a solid sleeping pattern once again.
So how would life be different if you could get back into a sensible sleeping pattern in the near future? How much more fitter and healthier would you feel knowing that you are getting a well and sound nights sleep? What would it feel like to deal with all of those stresses and tensions that keep you laying awake at night and stopping you from sleeping? Well hypnosis can help as is deals with the part of your mind that holds your insomniac beliefs, habits and behaviours. In fact if reprograms this part of your brain to get you the results that you both desire and need.
While in the state of hypnosis you will feel relaxed and comfortable as you begin to make the changes needed to put your insomnia behind you forever. The other natural benefits that occur in hypnosis will also help you to de-stress and feel more in control and confident of yourself and your lifestyle choices.
If you are serious about getting rid of your insomnia then I would suggest trying hypnosis through a hypnosis download or recording or even getting in contact with your local hypnotherapist who will be more than happy to help you out.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Thanks to Richard MacKenzie, a leading Hypnotherapist, for supplying this article about using Hypnosis as a cure for insomnia.
Do you crave and really need a decent nights sleep? Do you find yourself laying awake night after night in your hopeless attempts to get a sound amount of slumber? Do you find yourself nodding off in the day because you are not getting your 8 hours a night? If you are then you are probably suffering at the hands of insomnia. Insomnia is becoming increasingly common in our modern day lives as we work and play harder than any other generation before us. So if insomnia is your problem, then what can you do to rectify it? Is there a solution to your dilemma?
As a hypnotherapist I have helped countless numbers of people with insomnia over my career. In fact insomnia is one of those issues that we see a lot of in the clinic as it is very common probably even more common than you could ever imagine. It affects people from many different socio-economic backgrounds as well as people of all ages and educational background. In fact given the right scenarios, I don't think anyone would be immune. However once we have got into the routine of insomnia it is possible to escape and regain a solid sleeping pattern once again.
So how would life be different if you could get back into a sensible sleeping pattern in the near future? How much more fitter and healthier would you feel knowing that you are getting a well and sound nights sleep? What would it feel like to deal with all of those stresses and tensions that keep you laying awake at night and stopping you from sleeping? Well hypnosis can help as is deals with the part of your mind that holds your insomniac beliefs, habits and behaviours. In fact if reprograms this part of your brain to get you the results that you both desire and need.
While in the state of hypnosis you will feel relaxed and comfortable as you begin to make the changes needed to put your insomnia behind you forever. The other natural benefits that occur in hypnosis will also help you to de-stress and feel more in control and confident of yourself and your lifestyle choices.
If you are serious about getting rid of your insomnia then I would suggest trying hypnosis through a hypnosis download or recording or even getting in contact with your local hypnotherapist who will be more than happy to help you out.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Monday, 11 October 2010
Are sleeping pills a long term solution?
Are sleeping pills a long term solution?
Not so long ago sleeping pills were commonly prescribed by doctors for insomnia. But there is a move away from this by the medical profession – as doctors and sleep experts become more aware of their limitations and side effects.
That is not to say sleeping pills both prescribed and over the counter don’t have some use in certain circumstances but it certainly is not a one size fits all cure. The effects may be limited and should not always be seen as a long term cure.
Temporary Reprieve
If you suffer from chronic insomnia or particularly acute sleeping problems – you may need some temporary reprieve. This where sleeping pills can be the biggest help, by helping alleviate the problem for a short period. This can help the sufferer sometimes break the cycle of sleep depravation and get back into a sleep routine.
Doctors now believe that they see far more effective results with curing insomnia by people implementing lifestyle changes. By following various psychological and behavioural approaches noticeable benefits are often found to be greater than sleeping pills and far more long term.
But sleeping pills and over the counter remedies can often give some respite till these lifestyle changes kick in. They can be a useful crutch but they don’t offer a long term solution because they don’t treat the actual cause of the insomnia.
Masking the problem
Sleeping pills mask the problem of insomnia – they do not make it go away. The other problem sleep experts have found is that sleeping pills tend to increase stage 2 Light Sleep, whilst reducing stages 4 and 5 of the sleep process – Deep Sleep and
REM sleep.
Professor Jim Horne stated that “After a few weeks of taking sleeping tablets, most users will gain no more than 20 minutes sleep and will have only fallen asleep 15 minutes earlier” Backing up the fact that sleeping pills are not the be all and end all – they definitely are not the Holy Grail when it comes to curing insomnia.
On that basis the National Health Service in the UK, recommend that GP’s only prescribed short courses of sleeping pills to avoid the insomniac developing a dependency.
So in summary – sleeping pills should only be seen as a short term solution to sleep problems, just to help try and re-establish lost sleep patterns.
There are many behavioural and psychological cures for insomnia depending on the cause and type of insomnia that are far more effective than prescription medication or over the counter supposed cures. Hopefully you can find out more about these in some of my other blogs.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Not so long ago sleeping pills were commonly prescribed by doctors for insomnia. But there is a move away from this by the medical profession – as doctors and sleep experts become more aware of their limitations and side effects.
That is not to say sleeping pills both prescribed and over the counter don’t have some use in certain circumstances but it certainly is not a one size fits all cure. The effects may be limited and should not always be seen as a long term cure.
Temporary Reprieve
If you suffer from chronic insomnia or particularly acute sleeping problems – you may need some temporary reprieve. This where sleeping pills can be the biggest help, by helping alleviate the problem for a short period. This can help the sufferer sometimes break the cycle of sleep depravation and get back into a sleep routine.
Doctors now believe that they see far more effective results with curing insomnia by people implementing lifestyle changes. By following various psychological and behavioural approaches noticeable benefits are often found to be greater than sleeping pills and far more long term.
But sleeping pills and over the counter remedies can often give some respite till these lifestyle changes kick in. They can be a useful crutch but they don’t offer a long term solution because they don’t treat the actual cause of the insomnia.
Masking the problem
Sleeping pills mask the problem of insomnia – they do not make it go away. The other problem sleep experts have found is that sleeping pills tend to increase stage 2 Light Sleep, whilst reducing stages 4 and 5 of the sleep process – Deep Sleep and
REM sleep.
Professor Jim Horne stated that “After a few weeks of taking sleeping tablets, most users will gain no more than 20 minutes sleep and will have only fallen asleep 15 minutes earlier” Backing up the fact that sleeping pills are not the be all and end all – they definitely are not the Holy Grail when it comes to curing insomnia.
On that basis the National Health Service in the UK, recommend that GP’s only prescribed short courses of sleeping pills to avoid the insomniac developing a dependency.
So in summary – sleeping pills should only be seen as a short term solution to sleep problems, just to help try and re-establish lost sleep patterns.
There are many behavioural and psychological cures for insomnia depending on the cause and type of insomnia that are far more effective than prescription medication or over the counter supposed cures. Hopefully you can find out more about these in some of my other blogs.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Caffeine Calculator
Just a quick note for those of you concerned that caffeine intake is effecting your sleep.
If you want to be sure how much caffeine is contained in various drinks or foodstuffs ( a 50g bar of chocolate can contain as much as 50mg of caffeine!) there is a great resource available on The National Sleep Foundation Website which can be found at:
www.sleepfoundation.org
Worth a look...
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
If you want to be sure how much caffeine is contained in various drinks or foodstuffs ( a 50g bar of chocolate can contain as much as 50mg of caffeine!) there is a great resource available on The National Sleep Foundation Website which can be found at:
www.sleepfoundation.org
Worth a look...
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Choosing the right bed to help cure insomnia
Choosing the right bed to help cure insomnia.
This week I helped my friend Dave drag a double mattress up two flights of stairs. It nearly killed me! We had to bend it round corners and use brute force to drag it up the last few steps.
He certainly owe’s me a few beers!
Dave and his wife Lauren had finally decided to get a new bed as Laurens back had been getting increasingly worse and had been really affecting her sleep. The idea was that by treating the cause, that Lauren would start to get a good night’s sleep again.
Let’s hope it works
It got me thinking…
As I’ve made it my mission to help other people get over their sleep problems and insomnia – the fact Dave & Lauren were getting a new bed made me think. And before you say well that’s a first! – I thought I’d spend a bit of time researching the subjects of BEDS.
You might not be thinking of changing your bed, or be able to afford to do it, but the information below may be useful when you do and for the sake of 5 minutes you might find it interesting.
To tell you the truth – I didn’t realise there was so much to the subject!
We spend a third of our lives in bed!
This fact seems obvious, but when you start to think about it, it is a huge proportion. Even though this is the case – few of us pay any attention as to whether they are comfortable, supportive or most importantly – sleep enhancing.
When is it time to get a change a bed?
The Sleep Council suggests it’s probably time to change your bed when:
1. You wake up with aches and pains (which disappear during the day)
2. Your mattress shows signs of wear and tear
3. You are not sleeping as well as you previously did
4. Dips appear where you lie, as you roll into a partners space
The Sleep Council recommend that to help with sleep related problems and as a treatment to avoid insomnia- that generally people should replace their beds every 8 years.
Isn’t a bed just a bed?
There are lots of different types of beds. I’ll try and give you a bit of an outline – on what everything means when choosing the right bed to help cure insomnia:
There are 2 types of bed base –
Bedsteads and Divans
Traditionally divans have been the most popular – but bedsteads have recently enjoyed a bit of a revival over the last 5 years according The Sleep Council.
There are 4 types of divan
1. Spring edged divans – having an open coil or pocket spring base on a frame. They provide even support and shock absorbtion. They are probably the most luxurious and often last the longest. They do give a comfortable night’s sleep and if insomnia is brought about by being uncomfortable instead of a psychological factor they do help with insomnia relief.
2. Solid or platform top divans have a non sprung top panel, usually made from
hardboard. They are firmer and cheaper than a sprung base bed –but are often preferred as an insomnia treatment due to the extra support.
3. Firm edge divans – these have fewer, bigger heavy duty springs with a solid wooden side frame. Again as a firmer bed they often help back related problems and act as an insomnia cure if back problems are the route cause of the problem.
4. Flexible slatted divans – these have flexible soft wood slats that make them slightly springy. These are sometimes preferred by people with anxiety related insomnia as they help people to relax and de-stress with their added softness and flexibility.
Now as well as the divans – the other type of bed I mentioned earlier was the
Bedstead.
Bedsteads are an alternate bedbase and basically have either flexible or rigid wooden slats or rigid wire mesh to support the mattress. They are more often found in rented accommodation and do tend to be slightly less comfortable. They do actually have some advantages over divans which I’ll detail later.
Many insomnia specialist recommend if you are changing your bed to help alleviate insomnia problems and try and gain some extra relief – that divans are the preferred option.
Hopefully you’re still with me and I haven’t sent you to sleep! I’ll wake you up now with a gross fact!
Night sweating
It’s thought that we lose at least half a pint of moisture each night through perspiration (or sweating). Gross thought isn’t it!
Some people, especially if they are overweight or it is particularly hot can lose up to 1 and a half pints of moisture a night! Just picture how wet your bed would be if you tipped a pint of water on your bed?
Temperature change
This sweating can cause a change in temperature which can disturb sleep and cause insomnia. There is a school of thought that wooden slatted bedsteads can help aid sleep and relive insomnia by allowing air to circulate beneath the mattress, helping to disperse body heat and reduce sweating.
Another plus point for bedsteads is they are more hard wearing so that after 8 years you may be able to just change your mattress and not the whole bed.
Does size matter!
A basic rule of thumb is to buy the biggest bed you can afford. If you sleep with a partner – make sure there is enough space so that the other person can sleep if one of you has a fitful nights sleep.
A few bed related top tips…
The Sleep Council offers lots of advice on everything sleep related. Here are a few top tips you might find of interest especially if you have insomnia problems…
Back Pain
To prevent back pain related insomnia – choose a supportive bed. A medium bed with proper cushioning is sometimes better than an orthopaedic or hard base.
Snoring
Sleep with your head raised – to help cure snoring related insomnia. Adjustable base beds are often the best way of achieving this.
Mobility
Raising the head of the bed can often help getting in and out of bed easier for people with mobility problems caused by accident, illness or age.
Circulation
People with poor circulation, who are often woken in the night by pins and needles or cold feet, can often treat their insomnia by sleeping with raised feet. This can be done with an adjustable bed as well – or the cheaper alternative of just positioning an extra pillow beneath your feet!
Well, all this bed talk is making me tired, so I hope the information ultimately helps you in some way.
A new bed may not be the miracle cure for insomnia – as insomnia cures often involve addressing the route cause. But as we spend a third of or life in bed, the more comfortable the environment – the better!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
This week I helped my friend Dave drag a double mattress up two flights of stairs. It nearly killed me! We had to bend it round corners and use brute force to drag it up the last few steps.
He certainly owe’s me a few beers!
Dave and his wife Lauren had finally decided to get a new bed as Laurens back had been getting increasingly worse and had been really affecting her sleep. The idea was that by treating the cause, that Lauren would start to get a good night’s sleep again.
Let’s hope it works
It got me thinking…
As I’ve made it my mission to help other people get over their sleep problems and insomnia – the fact Dave & Lauren were getting a new bed made me think. And before you say well that’s a first! – I thought I’d spend a bit of time researching the subjects of BEDS.
You might not be thinking of changing your bed, or be able to afford to do it, but the information below may be useful when you do and for the sake of 5 minutes you might find it interesting.
To tell you the truth – I didn’t realise there was so much to the subject!
We spend a third of our lives in bed!
This fact seems obvious, but when you start to think about it, it is a huge proportion. Even though this is the case – few of us pay any attention as to whether they are comfortable, supportive or most importantly – sleep enhancing.
When is it time to get a change a bed?
The Sleep Council suggests it’s probably time to change your bed when:
1. You wake up with aches and pains (which disappear during the day)
2. Your mattress shows signs of wear and tear
3. You are not sleeping as well as you previously did
4. Dips appear where you lie, as you roll into a partners space
The Sleep Council recommend that to help with sleep related problems and as a treatment to avoid insomnia- that generally people should replace their beds every 8 years.
Isn’t a bed just a bed?
There are lots of different types of beds. I’ll try and give you a bit of an outline – on what everything means when choosing the right bed to help cure insomnia:
There are 2 types of bed base –
Bedsteads and Divans
Traditionally divans have been the most popular – but bedsteads have recently enjoyed a bit of a revival over the last 5 years according The Sleep Council.
There are 4 types of divan
1. Spring edged divans – having an open coil or pocket spring base on a frame. They provide even support and shock absorbtion. They are probably the most luxurious and often last the longest. They do give a comfortable night’s sleep and if insomnia is brought about by being uncomfortable instead of a psychological factor they do help with insomnia relief.
2. Solid or platform top divans have a non sprung top panel, usually made from
hardboard. They are firmer and cheaper than a sprung base bed –but are often preferred as an insomnia treatment due to the extra support.
3. Firm edge divans – these have fewer, bigger heavy duty springs with a solid wooden side frame. Again as a firmer bed they often help back related problems and act as an insomnia cure if back problems are the route cause of the problem.
4. Flexible slatted divans – these have flexible soft wood slats that make them slightly springy. These are sometimes preferred by people with anxiety related insomnia as they help people to relax and de-stress with their added softness and flexibility.
Now as well as the divans – the other type of bed I mentioned earlier was the
Bedstead.
Bedsteads are an alternate bedbase and basically have either flexible or rigid wooden slats or rigid wire mesh to support the mattress. They are more often found in rented accommodation and do tend to be slightly less comfortable. They do actually have some advantages over divans which I’ll detail later.
Many insomnia specialist recommend if you are changing your bed to help alleviate insomnia problems and try and gain some extra relief – that divans are the preferred option.
Hopefully you’re still with me and I haven’t sent you to sleep! I’ll wake you up now with a gross fact!
Night sweating
It’s thought that we lose at least half a pint of moisture each night through perspiration (or sweating). Gross thought isn’t it!
Some people, especially if they are overweight or it is particularly hot can lose up to 1 and a half pints of moisture a night! Just picture how wet your bed would be if you tipped a pint of water on your bed?
Temperature change
This sweating can cause a change in temperature which can disturb sleep and cause insomnia. There is a school of thought that wooden slatted bedsteads can help aid sleep and relive insomnia by allowing air to circulate beneath the mattress, helping to disperse body heat and reduce sweating.
Another plus point for bedsteads is they are more hard wearing so that after 8 years you may be able to just change your mattress and not the whole bed.
Does size matter!
A basic rule of thumb is to buy the biggest bed you can afford. If you sleep with a partner – make sure there is enough space so that the other person can sleep if one of you has a fitful nights sleep.
A few bed related top tips…
The Sleep Council offers lots of advice on everything sleep related. Here are a few top tips you might find of interest especially if you have insomnia problems…
Back Pain
To prevent back pain related insomnia – choose a supportive bed. A medium bed with proper cushioning is sometimes better than an orthopaedic or hard base.
Snoring
Sleep with your head raised – to help cure snoring related insomnia. Adjustable base beds are often the best way of achieving this.
Mobility
Raising the head of the bed can often help getting in and out of bed easier for people with mobility problems caused by accident, illness or age.
Circulation
People with poor circulation, who are often woken in the night by pins and needles or cold feet, can often treat their insomnia by sleeping with raised feet. This can be done with an adjustable bed as well – or the cheaper alternative of just positioning an extra pillow beneath your feet!
Well, all this bed talk is making me tired, so I hope the information ultimately helps you in some way.
A new bed may not be the miracle cure for insomnia – as insomnia cures often involve addressing the route cause. But as we spend a third of or life in bed, the more comfortable the environment – the better!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Saturday, 9 October 2010
Get a Massage To Cure Your Insomnia
Can you massage away your stress and gain a good nights sleep?
This week I’ve been doing some research into the benefits of massage and how they can help as part of a cure for insomnia.
I’ll share with you my findings... `
Massage is one of the oldest and most effective methods of reducing stress. Daily stresses cause tension and lead to pain and stiffness in the muscles.
The Greek Philosopher Hippocrates – known as the father of Modern Medicine recognised the benefits of massage hundreds of years ago and is quoted as saying “massage can loosen a joint that is too rigid”.
Massage involves touch and pressure – both powerful tools which can help ease away pain and tension which leads to aches and ultimately keep a person awake.
So how exactly does it work?
Massage works by helping to release endorphins – the bodies own natural painkillers as well as a natural substance called serotonin which helps aid relaxation. There are a couple of other health benefits with massage as well – it helps decrease the level of stress hormone in the blood as well as helping improve people’s circulation.
FACT Babies sleep much better after massage and there are a number of Baby Massage Groups set up around health care centres – but the same principle applies for adults with massage having great relaxing effects.
Recent research conducted on sufferers of something called Fibromyalgia (basically a medical condition leading to stiffness, muscle pain and fatigue) showed that massage had significant benefits when it came to pain relief and this in turn helped the sufferer to sleep for longer.
If you can’t afford to go to a trained masseur there are some simple things you can do with your partner to enjoy the sleep benefits associated with massage.
Firstly you need to create your own massage oil which will help reduce friction when massaging the muscles. Basically ask your chemist for a suitable aromatherapy oil – one which supposedly helps sleep like lavender is a good choice. Combine this with a carrier oil such as almond or grapeseed.
Then loosen your buttons of your shirt and get your partner to start by giving you a head, shoulder and neck massage.
Here are a few basic techniques...
STROKING – guide both hands over the skin in a rhythmic fanning or circular movement.
KNEADING – Using alternate hands, squeeze and release flesh between your fingers and thumbs – like kneading dough!
FRICTION – Use your thumbs to provide even pressure or make small circles on either side of the spine.
HACKING – Use the sides of both hands in a relaxed state to give a short, sharp taps all over.
So hopefully now you have some of the tools for a bit of DIY massage- which should lead to reducing stress and maybe the start of a good nights sleep.
Massage is something that a lot of people have written to me about to say it has worked to some extent for them – so good luck.
With a lot of the advice that I post on my blog it will work for some, but not for others but as I explained if you do it yourself it doesn’t have to break the bank – so you have nothing to lose. Even if it doesn’t help you sleep – it will certainly help you rest and relax.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
This week I’ve been doing some research into the benefits of massage and how they can help as part of a cure for insomnia.
I’ll share with you my findings... `
Massage is one of the oldest and most effective methods of reducing stress. Daily stresses cause tension and lead to pain and stiffness in the muscles.
The Greek Philosopher Hippocrates – known as the father of Modern Medicine recognised the benefits of massage hundreds of years ago and is quoted as saying “massage can loosen a joint that is too rigid”.
Massage involves touch and pressure – both powerful tools which can help ease away pain and tension which leads to aches and ultimately keep a person awake.
So how exactly does it work?
Massage works by helping to release endorphins – the bodies own natural painkillers as well as a natural substance called serotonin which helps aid relaxation. There are a couple of other health benefits with massage as well – it helps decrease the level of stress hormone in the blood as well as helping improve people’s circulation.
FACT Babies sleep much better after massage and there are a number of Baby Massage Groups set up around health care centres – but the same principle applies for adults with massage having great relaxing effects.
Recent research conducted on sufferers of something called Fibromyalgia (basically a medical condition leading to stiffness, muscle pain and fatigue) showed that massage had significant benefits when it came to pain relief and this in turn helped the sufferer to sleep for longer.
If you can’t afford to go to a trained masseur there are some simple things you can do with your partner to enjoy the sleep benefits associated with massage.
Firstly you need to create your own massage oil which will help reduce friction when massaging the muscles. Basically ask your chemist for a suitable aromatherapy oil – one which supposedly helps sleep like lavender is a good choice. Combine this with a carrier oil such as almond or grapeseed.
Then loosen your buttons of your shirt and get your partner to start by giving you a head, shoulder and neck massage.
Here are a few basic techniques...
STROKING – guide both hands over the skin in a rhythmic fanning or circular movement.
KNEADING – Using alternate hands, squeeze and release flesh between your fingers and thumbs – like kneading dough!
FRICTION – Use your thumbs to provide even pressure or make small circles on either side of the spine.
HACKING – Use the sides of both hands in a relaxed state to give a short, sharp taps all over.
So hopefully now you have some of the tools for a bit of DIY massage- which should lead to reducing stress and maybe the start of a good nights sleep.
Massage is something that a lot of people have written to me about to say it has worked to some extent for them – so good luck.
With a lot of the advice that I post on my blog it will work for some, but not for others but as I explained if you do it yourself it doesn’t have to break the bank – so you have nothing to lose. Even if it doesn’t help you sleep – it will certainly help you rest and relax.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Blackout!!!
Darkness stimulates your brain to produce the sleep hormone melatonin – light disrupts this problem.
You need to make sure that your sleep environment is as dark as possible. If you live near bright lights – line your curtains with blackout cloth or invest in some blackout blinds. Close bedroom door and shut out the light.
Don’t leave lamps on when you are asleep of have computer screens glowing in the background – you need total darkness.
Also remember to dim the lights in your bedroom as you start to wind down. This will help your body to start relax and your natural body clock to start to realise it is time for sleep.
If you work shifts and have to sleep during the day, or if you live in a particularly light area with a street light just outside your bedroom window – it’s worth considering an eye mask to help recreate the sensation of darkness/night.
These eye masks are easily available and can be found in pharmacists and travel/luggage shops.
Remember – when trying to sleep – Black is good!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
You need to make sure that your sleep environment is as dark as possible. If you live near bright lights – line your curtains with blackout cloth or invest in some blackout blinds. Close bedroom door and shut out the light.
Don’t leave lamps on when you are asleep of have computer screens glowing in the background – you need total darkness.
Also remember to dim the lights in your bedroom as you start to wind down. This will help your body to start relax and your natural body clock to start to realise it is time for sleep.
If you work shifts and have to sleep during the day, or if you live in a particularly light area with a street light just outside your bedroom window – it’s worth considering an eye mask to help recreate the sensation of darkness/night.
These eye masks are easily available and can be found in pharmacists and travel/luggage shops.
Remember – when trying to sleep – Black is good!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Can yoga help you to relax to overcome sleep problems and cure insomnia?
Can yoga help you to relax to overcome sleep problems and cure insomnia?
This isn’t for everyone, but even for someone like me who isn’t exactly subtle or flexible it did seem to help when it came to getting a good nights sleep.
What’s it all about then?
Yoga is a gentle form of exercise that aids relaxation by taking your mind off your
worries. On this basis it is ideal for doing early in the evening to help you wind down before bedtime.
Yoga has also proven benefits in increasing peoples flexibility and strengthening the body.
So where does it all come?
The word yoga stems from the Sanskrit word Yuji which means “Union”. So yoga postures and breathing exercises work to unite the mind, body and soul into a union.
Stick with me – that’s enough of the history!
Research into the benefits of Yoga at The Edinburgh Sleep Centre have shown that Yoga can help alleviate the symptoms of insomnia.
So how does this work?
Yoga can help promote sleep by:
a. Calming the mind
b. Relieving stress and tension
c. Relaxing muscles
d. Easing aches and pains
There are many techniques and types of yoga which I’ll send you more information about in the future, but there are a couple of processes I can share with you now.
1. Corpse Pose – This method involves lying on your back and tensing and relaxing muscles step by step. It is a variation of Muscle Relaxation Therapy which I’ve talked to you about before.
2. Shoulder stand – This method is where you form an upside down pose, then hold this pose for a minute then relax.
As I mentioned, it would take too long to talk to you about all the techniques now. But if you are interested about finding more about the positive effects of yoga further this is a good website to get started on
www.abc-of -yoga.com
The site offers advice on various positions and gives you an animated step by step guide which was great for me when I started trying out things at home.
Give it a try – you never know – it may help you relax and get a good nights sleep. As much as I felt a bit self conscious when I first started – it really did seem to help me wind down and chill out after a hard days work and I did feel real benefits when it came to sleeping.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
This isn’t for everyone, but even for someone like me who isn’t exactly subtle or flexible it did seem to help when it came to getting a good nights sleep.
What’s it all about then?
Yoga is a gentle form of exercise that aids relaxation by taking your mind off your
worries. On this basis it is ideal for doing early in the evening to help you wind down before bedtime.
Yoga has also proven benefits in increasing peoples flexibility and strengthening the body.
So where does it all come?
The word yoga stems from the Sanskrit word Yuji which means “Union”. So yoga postures and breathing exercises work to unite the mind, body and soul into a union.
Stick with me – that’s enough of the history!
Research into the benefits of Yoga at The Edinburgh Sleep Centre have shown that Yoga can help alleviate the symptoms of insomnia.
So how does this work?
Yoga can help promote sleep by:
a. Calming the mind
b. Relieving stress and tension
c. Relaxing muscles
d. Easing aches and pains
There are many techniques and types of yoga which I’ll send you more information about in the future, but there are a couple of processes I can share with you now.
1. Corpse Pose – This method involves lying on your back and tensing and relaxing muscles step by step. It is a variation of Muscle Relaxation Therapy which I’ve talked to you about before.
2. Shoulder stand – This method is where you form an upside down pose, then hold this pose for a minute then relax.
As I mentioned, it would take too long to talk to you about all the techniques now. But if you are interested about finding more about the positive effects of yoga further this is a good website to get started on
www.abc-of -yoga.com
The site offers advice on various positions and gives you an animated step by step guide which was great for me when I started trying out things at home.
Give it a try – you never know – it may help you relax and get a good nights sleep. As much as I felt a bit self conscious when I first started – it really did seem to help me wind down and chill out after a hard days work and I did feel real benefits when it came to sleeping.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Can increasing levels of calcium in your body help cure insomnia?
Can increasing levels of calcium in your body help cure insomnia?
Many experts believe that diet plays a big part in curing insomnia.
One key finding relates to the effects of calcium on sleep, particularly how increasing levels can lead to improved sleep. Nutritionalist Margaret Lumsden warns “Calcium deficiency can often show itself as insomnia”.
So how does she recommend that we get over any deficiency and increase levels in our diet?
Well, she explains that one of the richest sources of calcium is dairy products – especially low fat milk, cheese, cream and yoghurt. These are all easily available at the supermarket and not that expensive to add into your shopping basket.
There are other good sources of calcium.
They may not be everyone’s favourite thing but tinned sardines are great – especially if you eat the bones!
If you are vegetarian, don’t fear – there are many none animal sources of calcium. Green leafy vegetables are good sources – stuff like kale, broccoli, watercress, cabbage, leeks, spinach and sprouts. Other vegetarian options include parsnips, figs, dates and dried apricots. You can also get good levels of calcium from eating lentils, oats, beans, brazil nuts, almonds , seeds and tofu.
So there are a few pointers as to how you can up your calcium levels in your diet to aid sleep.
But as well as diet is there anything else that can help raise your calcium levels?...As part of Margaret’s work as a nutritionalist – she has been doing some research recently on how to increase the absorbtion of calcium - so your body benefits more from the things that you are eating.
On simple thing that she has found is that by drinking a tablespoon of cider vinegar and honey in warm water, two or three times a day, dramatically increases calcium absorbtion. There are other things that you can do which are meant to increase calcium absorbtion – “good bacteria” being one. You can find these in most foodstores as probiotic drinks and foods.
Probiotics such as Lacto bacillus can be found in natural yoghurt – which is often cheaper than the pro biotic drinks on sale.
Finally, if you live in hard water areas – don’t forget there is more calcium in the water – so remember this is a cheap source of calcium straight from the tap!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Many experts believe that diet plays a big part in curing insomnia.
One key finding relates to the effects of calcium on sleep, particularly how increasing levels can lead to improved sleep. Nutritionalist Margaret Lumsden warns “Calcium deficiency can often show itself as insomnia”.
So how does she recommend that we get over any deficiency and increase levels in our diet?
Well, she explains that one of the richest sources of calcium is dairy products – especially low fat milk, cheese, cream and yoghurt. These are all easily available at the supermarket and not that expensive to add into your shopping basket.
There are other good sources of calcium.
They may not be everyone’s favourite thing but tinned sardines are great – especially if you eat the bones!
If you are vegetarian, don’t fear – there are many none animal sources of calcium. Green leafy vegetables are good sources – stuff like kale, broccoli, watercress, cabbage, leeks, spinach and sprouts. Other vegetarian options include parsnips, figs, dates and dried apricots. You can also get good levels of calcium from eating lentils, oats, beans, brazil nuts, almonds , seeds and tofu.
So there are a few pointers as to how you can up your calcium levels in your diet to aid sleep.
But as well as diet is there anything else that can help raise your calcium levels?...As part of Margaret’s work as a nutritionalist – she has been doing some research recently on how to increase the absorbtion of calcium - so your body benefits more from the things that you are eating.
On simple thing that she has found is that by drinking a tablespoon of cider vinegar and honey in warm water, two or three times a day, dramatically increases calcium absorbtion. There are other things that you can do which are meant to increase calcium absorbtion – “good bacteria” being one. You can find these in most foodstores as probiotic drinks and foods.
Probiotics such as Lacto bacillus can be found in natural yoghurt – which is often cheaper than the pro biotic drinks on sale.
Finally, if you live in hard water areas – don’t forget there is more calcium in the water – so remember this is a cheap source of calcium straight from the tap!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Monday, 13 September 2010
Understanding Sleeping Pills – The Z Drugs & Anti Depressants
The Z Drugs include hypnotic medications such as Zolpidem, Zopiclone and Zaleplon.
On the whole these drugs cause less problems than the benzodiazepines and do help to promote sleep. But there are still serious problems associated with dependency and withdrawal.
There is also a much bigger risk of being involved in a car accident the day after taking the drugs.
The Z drugs are also much more expensive than the benzodiazepines but there is no evidence to say that they work any better. In fact doctors find the drugs work differently depending on each patient – so we have to find out the right combination or individual dose.
Anti depressants are often prescribed for insomnia as they can sometimes work as sedatives in low doses. The most common anti depressants include – Amitripyline, Dothiepin, Clonazepam, Venlafaxine, Mirtazapine and Trazadone.
Evidence show that these drugs can work to help with insomnia where the insomnia is linked to depression.
But again there can be a number of common side effects. As well as dry mouth and blurred vision – the drugs can also cause difficulty urinating or sweating. In some cases they can cause anirregular heartbeat.
People also need to be careful when coming off anti depressants as this needs to be gradual to avoid any rebound effects.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
On the whole these drugs cause less problems than the benzodiazepines and do help to promote sleep. But there are still serious problems associated with dependency and withdrawal.
There is also a much bigger risk of being involved in a car accident the day after taking the drugs.
The Z drugs are also much more expensive than the benzodiazepines but there is no evidence to say that they work any better. In fact doctors find the drugs work differently depending on each patient – so we have to find out the right combination or individual dose.
Anti depressants are often prescribed for insomnia as they can sometimes work as sedatives in low doses. The most common anti depressants include – Amitripyline, Dothiepin, Clonazepam, Venlafaxine, Mirtazapine and Trazadone.
Evidence show that these drugs can work to help with insomnia where the insomnia is linked to depression.
But again there can be a number of common side effects. As well as dry mouth and blurred vision – the drugs can also cause difficulty urinating or sweating. In some cases they can cause anirregular heartbeat.
People also need to be careful when coming off anti depressants as this needs to be gradual to avoid any rebound effects.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Eat a lettuce sandwich before bedtime helps you sleep easier!
This is a really weird bit of advice that someone told me about this weekend. It was apparently mentioned on a BBC documentary a couple of years ago as a way to help cure insomnia.
The advice on a programme about how to get to sleep faster and stay asleep suggested you eat a lettuce sandwich before bedtime.
So is there any science behind this or is it just an old wives tail?
We traced back and it appears that this is the basis of a very old English recipe for curing insomnia dating back to the eighteenth century.
So I asked Maureen Lumsden a nutritionalist friend of mine to explain why this should be?
It turns out that there is a lot of truth in this – but the sandwich needs to be made more specifically of the lettuce stem and it needs to be fresh. It’s the white latex from the plant’s stem — known as lettuce opium — that does the job.
Looking into it further Food expert and Author Anne McIntyre explains in her book Simple Home Remedies for Common Ailments that the substance in the plant’s stem “looks and works the same way as the opium poppy.”
So salad for supper tonight – At least it will be healthier than biscuits or a slice of toast!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
The advice on a programme about how to get to sleep faster and stay asleep suggested you eat a lettuce sandwich before bedtime.
So is there any science behind this or is it just an old wives tail?
We traced back and it appears that this is the basis of a very old English recipe for curing insomnia dating back to the eighteenth century.
So I asked Maureen Lumsden a nutritionalist friend of mine to explain why this should be?
It turns out that there is a lot of truth in this – but the sandwich needs to be made more specifically of the lettuce stem and it needs to be fresh. It’s the white latex from the plant’s stem — known as lettuce opium — that does the job.
Looking into it further Food expert and Author Anne McIntyre explains in her book Simple Home Remedies for Common Ailments that the substance in the plant’s stem “looks and works the same way as the opium poppy.”
So salad for supper tonight – At least it will be healthier than biscuits or a slice of toast!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Friday, 20 August 2010
Insomnia and Reflexology – Hand-y-relaxer
A reflexology technique called Hand-y-Relaxer to help promote sleep.
Here’s a quick, little technique I came across to help relieve stress and tension before bedtime.
Firstly, apply pressure to the solar plexuses. Place your left hand, palm facing upwards in your right hand, with your thumb uppermost.
Locate the area about two thirds of the way up your left palm, in line with the centre of your middle finger, then press down firmly with your right thumb using a clockwise rotational movement.
Repeat on the right hand and left thumb.
Worth a try, good luck...
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Here’s a quick, little technique I came across to help relieve stress and tension before bedtime.
Firstly, apply pressure to the solar plexuses. Place your left hand, palm facing upwards in your right hand, with your thumb uppermost.
Locate the area about two thirds of the way up your left palm, in line with the centre of your middle finger, then press down firmly with your right thumb using a clockwise rotational movement.
Repeat on the right hand and left thumb.
Worth a try, good luck...
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Insomnia and Reflexology – Cycle Balancer
Another reflexology technique called Cycle Balancer
Here’s another reflexology technique I came across which is meant to help you relax before bedtime.
To help balance your sleep/awake cycle, try this DIY reflexology technique. It stimulates your pineal gland which produces the sleep hormone Melatin.
Here goes...
Using your thumb and forefinger, apply pressure to the fleshy area about two thirds of the way up your big toes for a couple of minutes. Leave it a minute and then repeat, try and do it for about 10 minutes.
I find that this technique always works best if carried out an hour or so before bedtime.
Give it a go, there’s nothing to lose and it doesn’t cost anything to try!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Here’s another reflexology technique I came across which is meant to help you relax before bedtime.
To help balance your sleep/awake cycle, try this DIY reflexology technique. It stimulates your pineal gland which produces the sleep hormone Melatin.
Here goes...
Using your thumb and forefinger, apply pressure to the fleshy area about two thirds of the way up your big toes for a couple of minutes. Leave it a minute and then repeat, try and do it for about 10 minutes.
I find that this technique always works best if carried out an hour or so before bedtime.
Give it a go, there’s nothing to lose and it doesn’t cost anything to try!
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Reflexology – can it help insomnia?
A recent study at the University of Ulster showed that reflexology can have a very positive effect for those suffering with insomnia.
Below I’ve detailed some information explaining exactly what Reflexology is...
Reflexology is based on the idea that the body has ten energy zones that run vertically from the hands and feet up to the head. Reflexologists believe that a blockage in the flow of energy along one of these zones will affect the functioning of the organs, glands, bones and muscles that lie within it, and lead to illness.
These blockages manifest themselves as glandular deposits in the relevant reflex causing tenderness. Corns, bunions and even hard skin are thought to indicate problems in the parts of the body their position relates to. The energy theory behind reflexology is very similar to the one underpinning acupressure, though practitioners claim it is a different system.
It is claimed that stimulating the reflexes with the fingers and thumbs breaks down glandular deposits, releasing the flow of energy and encouraging self healing in the affected parts of the body.
I’ll give you some information on a couple of DIY reflexology techniques you can try yourself in future blogs – so watch this space.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Below I’ve detailed some information explaining exactly what Reflexology is...
Reflexology is based on the idea that the body has ten energy zones that run vertically from the hands and feet up to the head. Reflexologists believe that a blockage in the flow of energy along one of these zones will affect the functioning of the organs, glands, bones and muscles that lie within it, and lead to illness.
These blockages manifest themselves as glandular deposits in the relevant reflex causing tenderness. Corns, bunions and even hard skin are thought to indicate problems in the parts of the body their position relates to. The energy theory behind reflexology is very similar to the one underpinning acupressure, though practitioners claim it is a different system.
It is claimed that stimulating the reflexes with the fingers and thumbs breaks down glandular deposits, releasing the flow of energy and encouraging self healing in the affected parts of the body.
I’ll give you some information on a couple of DIY reflexology techniques you can try yourself in future blogs – so watch this space.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Tuesday, 17 August 2010
10 Feng Shui Tips To Cure Your Insomnia
How to use Feng Shui in your bedroom to help promote sleep.
Someone suggested I try Feng Shui at home to make my house a bit more relaxed and help me sleep. I have to admit I wasn’t 100% convinced but thought it was worth a look into.
I did a bit of research and what I found I’ll share with you below. It gives you some advice on how you can Feng Shui your bedroom, as well as some of the basics on exactly what it is.
Feng Shui actually means “wind and water” and is the ancient Chinese art of creating a well balanced, harmonious environment to promote health, wealth and happiness.
So what are the principles behind it?
It involves making sure that the layout of a building or room and everything in it, allows a free flow of energy or “chi”.
Another feature is making sure there is a balance between the yin (female, passive) and the yang (male, active) energies.
Practitioners of the art of Feng Shui claim that a room or building can effect the behaviour , emotions, thoughts and health of the people who spend time in it.
How can these principles be used to help insomniacs and promote a calm, relaxed nights sleep?
Here’s a Top 10 tips to using Feng Shui to promote sleep...
1. Remove clutter to encourage the flow of Chi this includes removing old clothes ,shoes or piles of dirty washing
2. Don’t store things under the bed where they can block Chi and disrupt sleep
3. Don’t keep items on top of wardrobes. Plus keep your dressing table/top of chest of drawers tidy – only displaying things that you use regularly
4. Place your bed as far away from the door as possible with the headboard against a solid wall
5. Ideally chose a wooden framed bed with solid headboard to protect your Chi whilst you are asleep
6. Pale blue and violet are good bedroom colours. They are supposedly “yin” shades that produce serenity and calm!
7. Lighting needs to be more yin than usual to promote relaxation and sleep. This means bedside lamps with rounded shades, candles and lights with dimmer switches if possible.
8. Remove TV’s, computers or games consoles as they produce too much “yang energy”
9. Use batter operated clocks rather than electrical or clockwork ones
10. Don’t position a mirror so that it reflects the bed as this disrupts sleep
There you go, at least you know what it is now!
Most things won’t cost the earth to try ( some of them will probably just take a 20 minutes tidy!) – so may be worth a try.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Someone suggested I try Feng Shui at home to make my house a bit more relaxed and help me sleep. I have to admit I wasn’t 100% convinced but thought it was worth a look into.
I did a bit of research and what I found I’ll share with you below. It gives you some advice on how you can Feng Shui your bedroom, as well as some of the basics on exactly what it is.
Feng Shui actually means “wind and water” and is the ancient Chinese art of creating a well balanced, harmonious environment to promote health, wealth and happiness.
So what are the principles behind it?
It involves making sure that the layout of a building or room and everything in it, allows a free flow of energy or “chi”.
Another feature is making sure there is a balance between the yin (female, passive) and the yang (male, active) energies.
Practitioners of the art of Feng Shui claim that a room or building can effect the behaviour , emotions, thoughts and health of the people who spend time in it.
How can these principles be used to help insomniacs and promote a calm, relaxed nights sleep?
Here’s a Top 10 tips to using Feng Shui to promote sleep...
1. Remove clutter to encourage the flow of Chi this includes removing old clothes ,shoes or piles of dirty washing
2. Don’t store things under the bed where they can block Chi and disrupt sleep
3. Don’t keep items on top of wardrobes. Plus keep your dressing table/top of chest of drawers tidy – only displaying things that you use regularly
4. Place your bed as far away from the door as possible with the headboard against a solid wall
5. Ideally chose a wooden framed bed with solid headboard to protect your Chi whilst you are asleep
6. Pale blue and violet are good bedroom colours. They are supposedly “yin” shades that produce serenity and calm!
7. Lighting needs to be more yin than usual to promote relaxation and sleep. This means bedside lamps with rounded shades, candles and lights with dimmer switches if possible.
8. Remove TV’s, computers or games consoles as they produce too much “yang energy”
9. Use batter operated clocks rather than electrical or clockwork ones
10. Don’t position a mirror so that it reflects the bed as this disrupts sleep
There you go, at least you know what it is now!
Most things won’t cost the earth to try ( some of them will probably just take a 20 minutes tidy!) – so may be worth a try.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
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