Stages of sleep: REM sleep and non-REM sleep stages
Here is some information I got from an American online Help Guide – which talks about REM and Non REM sleep. Hopefully by understanding types of sleep it will help you understand your insomnia, its causes and what you can do to help cure your insomnia.
All sleep is not created equal. Sleep unfolds in a series of recurring sleep stages that are very different from one another in terms of what’s happening beneath the surface. From deep sleep to dreaming sleep, they are all vital for your body and mind. Each stage of sleep plays a different part in preparing you for the day ahead.
There are two main types of sleep:
• Non-REM (NREM) sleep consists of four stages of sleep, each deeper than the last.
• REM (Rapid Eye Movement) sleep is when you do most active dreaming. Your eyes actually move back and forth during this stage, which is why it is called Rapid
Eye Movement sleep.
The Stages of Sleep
Non-REM sleep
Stage 1 (Transition to sleep) – Stage 1 lasts about five minutes. Eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.
Stage 2 (Light sleep) – This is the first stage of true sleep, lasting from 10 to 25 minutes. Eye movement stops, heart rate slows, and body temperature decreases.
Stage 3 (Deep sleep) – You’re difficult to awaken, and if you are awakened, you do not adjust immediately and often feel groggy and disoriented for several minutes.
Stage 4 (More intense deep sleep) – The deepest stage of sleep. Brain waves are extremely slow. Blood flow is directed away from the brain and towards the muscles, restoring physical energy.
REM sleep
REM sleep (Dream sleep) – About 70 to 90 minutes after falling asleep, you enter REM sleep, where dreaming occurs. Eyes move rapidly. Breathing is shallow. Heart rate and blood pressure increase. Arm and leg muscles are paralyzed.
If you are an insomniac you rarely get long periods of deep sleep. Although by dozing and drifting in and out of light sleep you can often be susceptible to dreaming.
By treating the cause of your insomnia we can hopefully get you to get back into the routine of moving through the 4 stages of non REM sleep and REM sleep . So here is a bit more information about the architecture of sleep.
The sleep cycle: Understanding the architecture of sleep
You may think that once you go to bed, you soon fall into a deep sleep that lasts for most of the night, progressing back into light sleep in the morning when it’s time to wake up. In reality, the sleep cycle is a lot more complicated.
When you chart the sleep stages over the course of the night, the result looks like a city skyline—which is why it is called "sleep architecture"
During the night, your sleep follows a predictable pattern, moving back and forth between deep restorative sleep (deep sleep) and more alert stages and dreaming (REM sleep). Together, the stages of REM and non-REM sleep form a complete sleep cycle that repeats until you wake up.
The amount of time you spend in each stage of sleep changes as the night progresses. For example, most deep sleep occurs in the first half of the night. Later in the night, your REM sleep stages become longer, alternating with light Stage 2 sleep.
This is why if you are sensitive to waking up in the middle of the night, it is probably in the early morning hours, not immediately after going to bed.
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 cure your insomnia. Show all posts
Showing posts with label cure your 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
Busting the insomnia myths
Busting the myths.
This week I thought I’d share with you some information I’ve taken from The National Institute of Health’s Guide to Healthy Sleep.
It takes 4 key myths about Sleep and tells you the truth about them. Here goes…
Myths and Facts about Sleep
Myth 1: Getting just 1 hour less sleep per night won’t effect your daytime functioning. You may not be noticeably sleepy during the day. But even slightly less sleep can affect your ability to think properly and respond quickly, and compromise your cardiovascular health, energy balance, and ability to fight infections.
Myth 2: Your body adjusts quickly to different sleep schedules. Most people can reset their biological clock, but only by appropriately timed cues—and even then, by 1–2 hours per day at best. Consequently, it can take more than a week to adjust after traveling across several time zones or switching to the night shift.
Myth 3: Extra sleep at night can cure you of problems with excessive daytime fatigue. Not only is the quantity of sleep important but also the quality of sleep. Some people sleep 8 or 9 hours a night but don’t feel well rested when they wake up because the quality of their sleep is poor.
Myth 4: You can make up for lost sleep during the week by sleeping more on the weekends. Although this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for the lack of sleep. Furthermore, sleeping later on the weekends can affect your biological clock so that it is much harder to go to sleep at the right time on Sunday nights and get up early on Monday mornings.
Makes you think doesn’t it.
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 thought I’d share with you some information I’ve taken from The National Institute of Health’s Guide to Healthy Sleep.
It takes 4 key myths about Sleep and tells you the truth about them. Here goes…
Myths and Facts about Sleep
Myth 1: Getting just 1 hour less sleep per night won’t effect your daytime functioning. You may not be noticeably sleepy during the day. But even slightly less sleep can affect your ability to think properly and respond quickly, and compromise your cardiovascular health, energy balance, and ability to fight infections.
Myth 2: Your body adjusts quickly to different sleep schedules. Most people can reset their biological clock, but only by appropriately timed cues—and even then, by 1–2 hours per day at best. Consequently, it can take more than a week to adjust after traveling across several time zones or switching to the night shift.
Myth 3: Extra sleep at night can cure you of problems with excessive daytime fatigue. Not only is the quantity of sleep important but also the quality of sleep. Some people sleep 8 or 9 hours a night but don’t feel well rested when they wake up because the quality of their sleep is poor.
Myth 4: You can make up for lost sleep during the week by sleeping more on the weekends. Although this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for the lack of sleep. Furthermore, sleeping later on the weekends can affect your biological clock so that it is much harder to go to sleep at the right time on Sunday nights and get up early on Monday mornings.
Makes you think doesn’t it.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Insomnia in older people
Insomnia in older people
The article below is from Sleepdex an online resource which has lots of information about sleep, but as insomnia appears to get worse with age – there is some quite interesting stuff as to possible causes. If you are over 60 and suffering from insomnia, then I’m sure you will find it an interesting read.
Insomnia is a common complaint in older adults. Chronic sleep difficulties affect older people more often than younger adults. The homoeostatic regulation of sleep changes as we age. Older adults typically have shallower sleep, and fragmentation is more common. Doctors prescribe sleeping aids to the elderly much more often than for young adults or kids.
Factors that contribute to insomnia in seniors may include medical illnesses and medication use, both of which are more common in older adults. Older people also have too little physical activity and reduced exposure to bright light.
There is also a fundamental age-related alteration in the neurobiology of circadian
rhythms, although scientists haven’t figured it all out.
Older people, even healthy ones, often complain about decreased sleep quality, and polysomnographic measurements of physiological indicators have confirmed the reality of these claims. Deep sleep, as a percentage of total sleep, decreases as people age, along with a decrease in growth hormone levels. During late life, REM sleep in a typical night declines about 10 minutes per decade. Wake time during the nocturnal period, a measure of sleep fragmentation, increases about 30 minutes per decade.
There’s also a chicken-and-egg question of the relationship between declining sleep quality and development of chronic illness in older adults. Does low quality sleep contribute to other physical problems or do illnesses cause the low quality sleep?
It can be unclear for any individual, and the two factors are intertwined in most people.
It is worth pointing out the distinction between insomnia and disturbed sleep. Insomnia refers to a subjective inability to fall or stay asleep, and chronic insomnia is due to circadian dysrhythmia, homeostatic dysregulation and hyperarousal.
A person can have insomnia but not disturbed sleep. When the person finally gets to sleep, he or she can sleep soundly. Young adults more typically have trouble falling asleep while old people have trouble staying asleep.
Insomnia, by this classification, often results in increased risk of depression, overall decreased productivity at work and in daytimes activities. Disturbed sleep results in symptoms like those of sleep deprivation.
As people get older, they are more apt to experience secondary insomnia due to medical conditions, and to experience sleep disorders such as apnea, restless leg syndrome, and circadian rhythm disorder. Primary insomnia and insomnia due to psychiatric problems do not increase with age.
Some common poor sleep habits are more prevalent in elderly populations – staying in bed all night even when not sleeping (leading to poor sleep efficiency) and daytime napping. This can be due to retirement or boredom. Good sleep practices can help.
Sleep medication use in the elderly differs from that in younger people only in the longer retention time in the body. A drug's half-life – the time it takes for the body to eliminate half the drug from the bloodstream – is higher in the elderly.
This means sleep inertia due to residual sleeping pills is more likely in older people.
In general, older people are more prone to movement during sleep and sedative drugs increase the risk of falls. This is why doctors take into account a patient's age when selecting a sleeping aid. Chloral hydrate is also used in the elderly more often than in young people.
WHAT SCIENTISTS KNOW
There’s a difference in the sexes. Men lose more of the deep sleep (stages 3 and 4) than women. Daytime sleepiness is more frequent in older men than in older women.
Young and middle-aged adults typically complain of difficulty falling asleep, seniors more often experience nocturnal awakening, early morning awakenings, and non-refreshing sleep.
Some of the sleep hygiene practices recommended for insomniacs are often ignored by older people. Retired people without the regular schedule of a job are more likely to engage in daytime napping, irregular arising time, and increased time in bed compared to employed people. These practices are not conducive to trying to beat insomnia.
Insomnia affects a third of older Americans. Restless leg syndrome and sleep-disordered breathing/apnea are also more common in older people. Sleep-disordered breathing is particularly of interest because there is evidence that connects it will dementia and cognitive deficits in the elderly.
It used to be believed that the human circadian clock had a period of about 25.25 hours and that this period declined as people got older. This explained why teenagers had trouble waking up in the morning while seniors get sleepy early in the evening. However, circadian rhythm amplitude sometime stays strong in very healthy older people. Now scientists think that the intrinsic period of endogenous human circadian pacemaker is not significantly different between health old and young adults and is much closer to 24 hours. Deterioration in the suprachiasmatic nucleus may represent a pathologic rather than a normal change. Another view is that older people tend to have a narrower window in the circadian cycle to get to sleep. They are literally more set in their ways. Young people can go to bed at a different time each night and move their sleep times around much more flexibility.
Older people spend more time in bed than younger ones, but nighttime sleep is typically shallow and fragmented. Scientific measurements confirm subjective reports of decline in sleep quality with age in otherwise healthy older people. Deep sleep decreased from 18.9% during young adulthood (ages 16 to 25) to 3.4% in midlife (36 to 50). The decrease in slow-wave sleep was accompanied by decreases in growth hormone levels.
During late life, REM sleep declines gradually by about 10 minutes per decade. Sleep fragmentation, as measured by wake time, increases by 30 minutes per decade during late life.
THERMOREGULATION AND THE ELDERLY
Dutch scientists have found that elderly bodies are less capable of thermoregulation than younger ones, and give the effect of skin temperature on the ability to fall asleep and stay asleep, this may explain increased insomnia rates in seniors. (More on thermoregulation and sleep.)
The prevailing hypothesis in sleep models is the two-process model, in which sleep is a affected by circadian and homeostatic processes . The decline in sleep quality that goes along with getting old is thought to be due to alterations in both processes. Researchers at Cornell's Laboratory of Human Chronobiology found that the homeostatic process starts to go off-kilter before the circadian process as we age.
They found this by studying people of different ages.
They also found that while young adults sleep longer than middle-aged and older adults, daytime napping is essentially unchanged as we age, in the absense of other restrictions (such as retirement.)
RESEARCH
When the U.S. government started the National Insitute on Aging in the 1970s, sleep was a low priority in the medical funding community. In the past few decades the importance of sleep has been recognized, both as an important part of quality of life and as a contributor to and symptom of diseases.
The most recent National Sleep Disorders Research Plan (2003) concedes that most of the research on sleep is conducted on young adults and that there has not been enough scientific exploration of how age affects sleep. There isn’t widespread agreement on what is “normal” age-related changes in sleep patterns and therefore no going agreement on whether any medical treatment is desirable.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
The article below is from Sleepdex an online resource which has lots of information about sleep, but as insomnia appears to get worse with age – there is some quite interesting stuff as to possible causes. If you are over 60 and suffering from insomnia, then I’m sure you will find it an interesting read.
Insomnia is a common complaint in older adults. Chronic sleep difficulties affect older people more often than younger adults. The homoeostatic regulation of sleep changes as we age. Older adults typically have shallower sleep, and fragmentation is more common. Doctors prescribe sleeping aids to the elderly much more often than for young adults or kids.
Factors that contribute to insomnia in seniors may include medical illnesses and medication use, both of which are more common in older adults. Older people also have too little physical activity and reduced exposure to bright light.
There is also a fundamental age-related alteration in the neurobiology of circadian
rhythms, although scientists haven’t figured it all out.
Older people, even healthy ones, often complain about decreased sleep quality, and polysomnographic measurements of physiological indicators have confirmed the reality of these claims. Deep sleep, as a percentage of total sleep, decreases as people age, along with a decrease in growth hormone levels. During late life, REM sleep in a typical night declines about 10 minutes per decade. Wake time during the nocturnal period, a measure of sleep fragmentation, increases about 30 minutes per decade.
There’s also a chicken-and-egg question of the relationship between declining sleep quality and development of chronic illness in older adults. Does low quality sleep contribute to other physical problems or do illnesses cause the low quality sleep?
It can be unclear for any individual, and the two factors are intertwined in most people.
It is worth pointing out the distinction between insomnia and disturbed sleep. Insomnia refers to a subjective inability to fall or stay asleep, and chronic insomnia is due to circadian dysrhythmia, homeostatic dysregulation and hyperarousal.
A person can have insomnia but not disturbed sleep. When the person finally gets to sleep, he or she can sleep soundly. Young adults more typically have trouble falling asleep while old people have trouble staying asleep.
Insomnia, by this classification, often results in increased risk of depression, overall decreased productivity at work and in daytimes activities. Disturbed sleep results in symptoms like those of sleep deprivation.
As people get older, they are more apt to experience secondary insomnia due to medical conditions, and to experience sleep disorders such as apnea, restless leg syndrome, and circadian rhythm disorder. Primary insomnia and insomnia due to psychiatric problems do not increase with age.
Some common poor sleep habits are more prevalent in elderly populations – staying in bed all night even when not sleeping (leading to poor sleep efficiency) and daytime napping. This can be due to retirement or boredom. Good sleep practices can help.
Sleep medication use in the elderly differs from that in younger people only in the longer retention time in the body. A drug's half-life – the time it takes for the body to eliminate half the drug from the bloodstream – is higher in the elderly.
This means sleep inertia due to residual sleeping pills is more likely in older people.
In general, older people are more prone to movement during sleep and sedative drugs increase the risk of falls. This is why doctors take into account a patient's age when selecting a sleeping aid. Chloral hydrate is also used in the elderly more often than in young people.
WHAT SCIENTISTS KNOW
There’s a difference in the sexes. Men lose more of the deep sleep (stages 3 and 4) than women. Daytime sleepiness is more frequent in older men than in older women.
Young and middle-aged adults typically complain of difficulty falling asleep, seniors more often experience nocturnal awakening, early morning awakenings, and non-refreshing sleep.
Some of the sleep hygiene practices recommended for insomniacs are often ignored by older people. Retired people without the regular schedule of a job are more likely to engage in daytime napping, irregular arising time, and increased time in bed compared to employed people. These practices are not conducive to trying to beat insomnia.
Insomnia affects a third of older Americans. Restless leg syndrome and sleep-disordered breathing/apnea are also more common in older people. Sleep-disordered breathing is particularly of interest because there is evidence that connects it will dementia and cognitive deficits in the elderly.
It used to be believed that the human circadian clock had a period of about 25.25 hours and that this period declined as people got older. This explained why teenagers had trouble waking up in the morning while seniors get sleepy early in the evening. However, circadian rhythm amplitude sometime stays strong in very healthy older people. Now scientists think that the intrinsic period of endogenous human circadian pacemaker is not significantly different between health old and young adults and is much closer to 24 hours. Deterioration in the suprachiasmatic nucleus may represent a pathologic rather than a normal change. Another view is that older people tend to have a narrower window in the circadian cycle to get to sleep. They are literally more set in their ways. Young people can go to bed at a different time each night and move their sleep times around much more flexibility.
Older people spend more time in bed than younger ones, but nighttime sleep is typically shallow and fragmented. Scientific measurements confirm subjective reports of decline in sleep quality with age in otherwise healthy older people. Deep sleep decreased from 18.9% during young adulthood (ages 16 to 25) to 3.4% in midlife (36 to 50). The decrease in slow-wave sleep was accompanied by decreases in growth hormone levels.
During late life, REM sleep declines gradually by about 10 minutes per decade. Sleep fragmentation, as measured by wake time, increases by 30 minutes per decade during late life.
THERMOREGULATION AND THE ELDERLY
Dutch scientists have found that elderly bodies are less capable of thermoregulation than younger ones, and give the effect of skin temperature on the ability to fall asleep and stay asleep, this may explain increased insomnia rates in seniors. (More on thermoregulation and sleep.)
The prevailing hypothesis in sleep models is the two-process model, in which sleep is a affected by circadian and homeostatic processes . The decline in sleep quality that goes along with getting old is thought to be due to alterations in both processes. Researchers at Cornell's Laboratory of Human Chronobiology found that the homeostatic process starts to go off-kilter before the circadian process as we age.
They found this by studying people of different ages.
They also found that while young adults sleep longer than middle-aged and older adults, daytime napping is essentially unchanged as we age, in the absense of other restrictions (such as retirement.)
RESEARCH
When the U.S. government started the National Insitute on Aging in the 1970s, sleep was a low priority in the medical funding community. In the past few decades the importance of sleep has been recognized, both as an important part of quality of life and as a contributor to and symptom of diseases.
The most recent National Sleep Disorders Research Plan (2003) concedes that most of the research on sleep is conducted on young adults and that there has not been enough scientific exploration of how age affects sleep. There isn’t widespread agreement on what is “normal” age-related changes in sleep patterns and therefore no going agreement on whether any medical treatment is desirable.
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
Women and Insomnia
Women and Insomnia
Here is an interesting article I found from Sleepdex an online resource of Sleep Information. Hope you find it interesting…
More women have insomnia several times a week than men. Senior women are more likely to report sleep problems over the past decade than senior men.
Many women experience insomnia when they have fluctuations in the serum levels of hormones. These times include during their monthly cycle, pregnancy, and menopause.
No cause-and-effect relationship has been established between hormones and sleep
latency at a biochemical level, though. It has been shown that hormone supplement therapy for women during menopausal change does decrease reports of insomnia.
Bloating, which many women experience as part of their menstrual cycle, contributes to insomnia. Perimenstral insomnia is often a secondary insomnia because the women cannot sleep due to other symptoms such as cramping or headaches.
Premenstral syndrome seems to cause both insomnia and hypersomnia. Different women experience different symptoms. Sleep restriction has been found to reduce menses-related depression, as has bright light therapy for insomnia. Premenstrual dysphoric disorder also is associated with sleep disruption, although doctors more commonly address the anxiety symptoms than insomnia. Anti-depressant drugs are often prescribed for PDD (and PMS) and the often help with sleep problems. If appropriate, doctors may prescribe benzodiazepine receptor agonists.
Sleepiness leads to weight gain by discouraging physical activity. Depression leads to overeating. Social expectations of women may contribute to the greater prevalence of sleep disorders. They are more likely to be the primary caregiver than men and more likely to shoulder a larger share of the housework. Researchers have also found that on average women get 5% less deep sleep on average than men.
In general, sleep disorders are more commen in women than in men, and they play out differently, emerging throughout the reproductive life cycle. Women get apnea and restless legs syndrome at a lower rate than men. Premenstral syndrome seems to cause both insomnia and hypersomnia.
There is a ton of anecdotal evidence that birth control pills cause insomnia in some women, although no formal studies that we know of. It is not surprising, though, that some women should notice an effect of supplemental hormones on their sleep patterns.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Here is an interesting article I found from Sleepdex an online resource of Sleep Information. Hope you find it interesting…
More women have insomnia several times a week than men. Senior women are more likely to report sleep problems over the past decade than senior men.
Many women experience insomnia when they have fluctuations in the serum levels of hormones. These times include during their monthly cycle, pregnancy, and menopause.
No cause-and-effect relationship has been established between hormones and sleep
latency at a biochemical level, though. It has been shown that hormone supplement therapy for women during menopausal change does decrease reports of insomnia.
Bloating, which many women experience as part of their menstrual cycle, contributes to insomnia. Perimenstral insomnia is often a secondary insomnia because the women cannot sleep due to other symptoms such as cramping or headaches.
Premenstral syndrome seems to cause both insomnia and hypersomnia. Different women experience different symptoms. Sleep restriction has been found to reduce menses-related depression, as has bright light therapy for insomnia. Premenstrual dysphoric disorder also is associated with sleep disruption, although doctors more commonly address the anxiety symptoms than insomnia. Anti-depressant drugs are often prescribed for PDD (and PMS) and the often help with sleep problems. If appropriate, doctors may prescribe benzodiazepine receptor agonists.
Sleepiness leads to weight gain by discouraging physical activity. Depression leads to overeating. Social expectations of women may contribute to the greater prevalence of sleep disorders. They are more likely to be the primary caregiver than men and more likely to shoulder a larger share of the housework. Researchers have also found that on average women get 5% less deep sleep on average than men.
In general, sleep disorders are more commen in women than in men, and they play out differently, emerging throughout the reproductive life cycle. Women get apnea and restless legs syndrome at a lower rate than men. Premenstral syndrome seems to cause both insomnia and hypersomnia.
There is a ton of anecdotal evidence that birth control pills cause insomnia in some women, although no formal studies that we know of. It is not surprising, though, that some women should notice an effect of supplemental hormones on their sleep patterns.
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
What is hypersomnia?
What is hypersomnia?
Here is a bit of information about hypersomnia – which if you are not sure what exactly it is – basically is where a person is getting too much or little sleep, or being unable to control their sleep patterns or sleepiness.
They include menstrual related hypersomnia and medical related hypersomnia. Hypersomnia is a serious sleep problem leading in some cases to either insomnia or the opposite uncontrollable falling asleep.
Narcolepsy
The best known of the hypersomnia group of conditions is Narcolepsy. It is estimated that one person in every 2000 has narcolepsy, although this could be more as it is believed that many people don’t report their narcolepsy.
The main cause is thought to be to be the bodies faulty control of its sleep awake cycle and of REM sleep in particular.
The main symptoms of Narcolepsy are insomnia, excessive daytime sleepiness and uncontrollable sleep attacks. A friend of mine with narcolepsy has been known to fall asleep in mid conversation at a dinner party without warning. I know you are thinking – well what does that say about the company! – but there have been many more incidents of this.
Other symptoms of narcolepsy include:
1. Temporary paralysis when falling asleep or waking up
2. Hallucinations involving vivid images or sounds on falling asleep or
awakening
3. Moments or longer periods of trance like behaviour, where everyday activities are carried out on autopilot so that afterwards the sufferer can’t remember doing them
4. Waking up frequently during the night feeling alert and agitated
5. There may also be flushes and a rapid heartbeat
The condition can start earlier but usually narcolepsy begins between the ages of 20 and 40. It si thought to be linked to a lack of Orexin, a brain chemical that promotes alertness.
There are certain treatments which can help – these include stimulant drugs like Modafnil. There are also lifestyle changes and support and coping strategies through narcolepsy networks.
If you google Narcolpesy - you can find the Narcolepsy Association-they have a lot more information on support and help.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Here is a bit of information about hypersomnia – which if you are not sure what exactly it is – basically is where a person is getting too much or little sleep, or being unable to control their sleep patterns or sleepiness.
They include menstrual related hypersomnia and medical related hypersomnia. Hypersomnia is a serious sleep problem leading in some cases to either insomnia or the opposite uncontrollable falling asleep.
Narcolepsy
The best known of the hypersomnia group of conditions is Narcolepsy. It is estimated that one person in every 2000 has narcolepsy, although this could be more as it is believed that many people don’t report their narcolepsy.
The main cause is thought to be to be the bodies faulty control of its sleep awake cycle and of REM sleep in particular.
The main symptoms of Narcolepsy are insomnia, excessive daytime sleepiness and uncontrollable sleep attacks. A friend of mine with narcolepsy has been known to fall asleep in mid conversation at a dinner party without warning. I know you are thinking – well what does that say about the company! – but there have been many more incidents of this.
Other symptoms of narcolepsy include:
1. Temporary paralysis when falling asleep or waking up
2. Hallucinations involving vivid images or sounds on falling asleep or
awakening
3. Moments or longer periods of trance like behaviour, where everyday activities are carried out on autopilot so that afterwards the sufferer can’t remember doing them
4. Waking up frequently during the night feeling alert and agitated
5. There may also be flushes and a rapid heartbeat
The condition can start earlier but usually narcolepsy begins between the ages of 20 and 40. It si thought to be linked to a lack of Orexin, a brain chemical that promotes alertness.
There are certain treatments which can help – these include stimulant drugs like Modafnil. There are also lifestyle changes and support and coping strategies through narcolepsy networks.
If you google Narcolpesy - you can find the Narcolepsy Association-they have a lot more information on support and help.
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
Over the counter sleeping pills
Over the counter sleeping pills
Are over the counter sleeping pills any good?
Many of the over the counter sleeping pills which you can buy without prescription were originally used to treat other allergies. Then once they were found to cause drowsiness – the drug companies re-developed them and re-packaged them as insomnia cures and medications.
Antihistamines
The most common over the counter sleep remedies are probably the antihistamanes. The two most common forms of this being dipenhydramine and promethazine. They tend not to be as strong as some prescription medications and in some cases have a positive
effect on curing sleep disorders.
They can be useful with helping short term insomnia by kick starting the sufferer back into that sleep routine.
Research has shown that many of the over the counter remedies are no better than herbal remedies – so many people prefer to take something which is more natural than synthesized.
Considerations
There are a few things to consider if you are planning on taking over the counter medication. I’ll list the key ones down:
1. They shouldn’t be taken with alcohol
2. They can cause grogginess the next day if taken too late at night
3. Some are known to give the taker a very dry mouth
4. Other side effects include blurred vision or upset stomachs
Important Note:
Over the counter sleeping pills should not be taken by anyone with angina, glaucoma, prostrate or urinary infections. They should also not be taken with any anti nausea or travel sickness medication.
Tolerance
As with prescription based sleeping pills and insomnia drugs – there is the risk of building up a tolerance. This means you need to keep on increasing the dose to get the same benefits.
Nytol
Probably the best known brand of over the counter sleep remedy is Nytol. This contains the antihistamine Dipenhydramine and is often promoted as a cure for jet lag or temporary sleep disorders caused by stress. But you should not take this medication for longer than 2 weeks without seeing a GP. The other well known product similar to Nytol is Dreemon where the same advice applies.
The other antihistamine mentioned earlier is promethazine and this is the base for the other 2 well known over the counter sleep remedies – Phenergan (which is sometimes given in small doses to help babies sleep through the night and Sominex.
Hope that gives you a bit more insight into the over the counter sleep remedies –and allows you to make the decision on whether this route is right for you in your search for a good nights sleep.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Are over the counter sleeping pills any good?
Many of the over the counter sleeping pills which you can buy without prescription were originally used to treat other allergies. Then once they were found to cause drowsiness – the drug companies re-developed them and re-packaged them as insomnia cures and medications.
Antihistamines
The most common over the counter sleep remedies are probably the antihistamanes. The two most common forms of this being dipenhydramine and promethazine. They tend not to be as strong as some prescription medications and in some cases have a positive
effect on curing sleep disorders.
They can be useful with helping short term insomnia by kick starting the sufferer back into that sleep routine.
Research has shown that many of the over the counter remedies are no better than herbal remedies – so many people prefer to take something which is more natural than synthesized.
Considerations
There are a few things to consider if you are planning on taking over the counter medication. I’ll list the key ones down:
1. They shouldn’t be taken with alcohol
2. They can cause grogginess the next day if taken too late at night
3. Some are known to give the taker a very dry mouth
4. Other side effects include blurred vision or upset stomachs
Important Note:
Over the counter sleeping pills should not be taken by anyone with angina, glaucoma, prostrate or urinary infections. They should also not be taken with any anti nausea or travel sickness medication.
Tolerance
As with prescription based sleeping pills and insomnia drugs – there is the risk of building up a tolerance. This means you need to keep on increasing the dose to get the same benefits.
Nytol
Probably the best known brand of over the counter sleep remedy is Nytol. This contains the antihistamine Dipenhydramine and is often promoted as a cure for jet lag or temporary sleep disorders caused by stress. But you should not take this medication for longer than 2 weeks without seeing a GP. The other well known product similar to Nytol is Dreemon where the same advice applies.
The other antihistamine mentioned earlier is promethazine and this is the base for the other 2 well known over the counter sleep remedies – Phenergan (which is sometimes given in small doses to help babies sleep through the night and Sominex.
Hope that gives you a bit more insight into the over the counter sleep remedies –and allows you to make the decision on whether this route is right for you in your search for a good nights sleep.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
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
Curb the Caffeine
Curb the Caffeine
Caffeine is a strong stimulant and its effect can last for hours.
Research has shown that just one single mug of coffee before bedtime can lead to severe problems getting to sleep. It can also effect quality of sleep, especially that of deep sleep.
There are different levels of caffeine in different coffee’s – so a cup of instant coffee may contain around 5.4mg of caffeine whereas a cup of proper ground coffee can contain as much as 2.5 times as much caffeine – averaging between 105 and 125mg.
But don’t think tea is the answer – a cup of tea can also contain about 40mg of caffeine – so this can act as a stimulant too!
Our advice - don’t drink tea or coffee too close to bedtime – especially if you have trouble dropping off.
Whilst it is not necessary to give up coffee completely if you have a problem sleeping – its best just not to drink it after 2pm in the afternoon. The other option is to try drinking de-caffeinated tea or coffee – which are both easily available from most supermarkets.
Hope this helps a bit – but basically if you want a good night’s sleep you need to CURB THE COFFEE.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Caffeine is a strong stimulant and its effect can last for hours.
Research has shown that just one single mug of coffee before bedtime can lead to severe problems getting to sleep. It can also effect quality of sleep, especially that of deep sleep.
There are different levels of caffeine in different coffee’s – so a cup of instant coffee may contain around 5.4mg of caffeine whereas a cup of proper ground coffee can contain as much as 2.5 times as much caffeine – averaging between 105 and 125mg.
But don’t think tea is the answer – a cup of tea can also contain about 40mg of caffeine – so this can act as a stimulant too!
Our advice - don’t drink tea or coffee too close to bedtime – especially if you have trouble dropping off.
Whilst it is not necessary to give up coffee completely if you have a problem sleeping – its best just not to drink it after 2pm in the afternoon. The other option is to try drinking de-caffeinated tea or coffee – which are both easily available from most supermarkets.
Hope this helps a bit – but basically if you want a good night’s sleep you need to CURB THE COFFEE.
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
Restless Leg syndrome
Restless Leg syndrome
You may have heard about something called restless leg syndrome as being one of the main causes of insomnia.
This is where you have an irresistible urge to move your legs which stops you falling or staying asleep. These sudden movements happen without warning and are often so severe they wake the sufferer up with a jolt in the middle of the night.
A recent study showed that iron deficiency is often the cause of Restless Leg Syndrome.
You can increase iron levels in your diet and therefore aid the symptoms of Restless Leg Syndrome.
Good sources of iron include:
Salmon
Sardines
Tuna
Eggs
Liver
Meat
Chicken
Green vegetables
Dried fruit and nuts
Wholemeal bread
It has been found that the absorbtion of iron by the body can be increased by vitamin C intake. So remember to have lots of fruit juice and fresh fruit with your meals.
Hope this helps you.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
You may have heard about something called restless leg syndrome as being one of the main causes of insomnia.
This is where you have an irresistible urge to move your legs which stops you falling or staying asleep. These sudden movements happen without warning and are often so severe they wake the sufferer up with a jolt in the middle of the night.
A recent study showed that iron deficiency is often the cause of Restless Leg Syndrome.
You can increase iron levels in your diet and therefore aid the symptoms of Restless Leg Syndrome.
Good sources of iron include:
Salmon
Sardines
Tuna
Eggs
Liver
Meat
Chicken
Green vegetables
Dried fruit and nuts
Wholemeal bread
It has been found that the absorbtion of iron by the body can be increased by vitamin C intake. So remember to have lots of fruit juice and fresh fruit with your meals.
Hope this helps you.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
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
Ditch the telly!
Ditch the telly!
Get rid of the television in the bedroom.
This really did help me in my quest for a cure for insomnia...
Stop watching TV in bed late at night. It basically over stimulates the brain making it difficult to switch off.
Taking a lap top or computer to bed has a similar effect – so don’t do it. Bright lights from a TV and computers can also interfere with the production of hormones such as Melatonin that help regulate the sleep/awake cycle and are responsible for helping you get a good nights sleep.
So – keep the telly in the living room, and keep the bedroom for sleeping.
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
Get rid of the television in the bedroom.
This really did help me in my quest for a cure for insomnia...
Stop watching TV in bed late at night. It basically over stimulates the brain making it difficult to switch off.
Taking a lap top or computer to bed has a similar effect – so don’t do it. Bright lights from a TV and computers can also interfere with the production of hormones such as Melatonin that help regulate the sleep/awake cycle and are responsible for helping you get a good nights sleep.
So – keep the telly in the living room, and keep the bedroom for sleeping.
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
Wednesday, 6 October 2010
7 top tips on avoiding jet lad triggered insomnia
My wife has just returned from a long haul trip to the States with work. After a couple of weeks with her struggling to sleep and waking me up in the middle of the night to look at paint samples I thought I’d better start looking at how I can stop this from happening again!
So I’ve decided to pull together some facts on the causes of jetlag and some tips on things that you can do to avoid it. Even if you’ve not got a long flights across timezones coming up soon – hopefully you can remember the tips and they will come in handy in the future.
So what is jet lag exactly?
Well, one of the downsides of long distance travel across different timezones is that it confuses your body clock – this can lead to throwing peoples sleep patterns.
The syptoms manifest themselves as severe tiredness and fatigue as well as minor disorientation.
7 Top Tips on avoiding jetlag
The tips below have been proven to help with minimising the effects of jetlag.
1. Your watch
Change your watch to your destination time as soon as you board the plane. It’s a small thing but it really helps you mentally adjust to arriving at your destination.
2. Eating
Eat after you land, rather than just on the plane. This will help your body clock adjust. It will also help you feel dozy as long as you keep to a light meal. A salad is often good as lettuce has been found to actually help people sleep.
3. Bedtime
When you arrive at your destination – force yourself to stay awake. It’s best not to sleep until it is bedtime in that timezone.
4. Routine
If it is bedtime when you arrive, follow your normal bedtime routine. This will encourage sleep.
5. Dehydration
This makes jetlag worse. It is important to try and avoid too much alcohol on your flight and instead drink lots of water.
6. Light
If you have arrived in daylight when it should be dark in the time zone you’ve come from – try and avoid light as much as you can the first day or so.
7. Active
Finally, be as active as you can during daylight hours. This will help you naturally feel tired at night time in the new timezone. Fatigue can be a great way of getting back into a sleep routine.
Hope these tips come in use at some point in the future
Dan Kennedy has written a free ebook on how to Cure Your Insomnia. To download it visit www.cure-your-insomnia.com
So I’ve decided to pull together some facts on the causes of jetlag and some tips on things that you can do to avoid it. Even if you’ve not got a long flights across timezones coming up soon – hopefully you can remember the tips and they will come in handy in the future.
So what is jet lag exactly?
Well, one of the downsides of long distance travel across different timezones is that it confuses your body clock – this can lead to throwing peoples sleep patterns.
The syptoms manifest themselves as severe tiredness and fatigue as well as minor disorientation.
7 Top Tips on avoiding jetlag
The tips below have been proven to help with minimising the effects of jetlag.
1. Your watch
Change your watch to your destination time as soon as you board the plane. It’s a small thing but it really helps you mentally adjust to arriving at your destination.
2. Eating
Eat after you land, rather than just on the plane. This will help your body clock adjust. It will also help you feel dozy as long as you keep to a light meal. A salad is often good as lettuce has been found to actually help people sleep.
3. Bedtime
When you arrive at your destination – force yourself to stay awake. It’s best not to sleep until it is bedtime in that timezone.
4. Routine
If it is bedtime when you arrive, follow your normal bedtime routine. This will encourage sleep.
5. Dehydration
This makes jetlag worse. It is important to try and avoid too much alcohol on your flight and instead drink lots of water.
6. Light
If you have arrived in daylight when it should be dark in the time zone you’ve come from – try and avoid light as much as you can the first day or so.
7. Active
Finally, be as active as you can during daylight hours. This will help you naturally feel tired at night time in the new timezone. Fatigue can be a great way of getting back into a sleep routine.
Hope these tips come in use at some point in the future
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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