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Common Insomnia Causes and Cures


Are you having trouble sleeping? If so, welcome to the world that millions of people around the globe live in. It can be hard to deal with insomnia, especially if there isn’t really a reason why you can’t sleep. Here are some of the more common insomnia causes and then some home grown cures that will help:

Common Insomnia Causes

Stress

– If you’re stressed, your body is designed to produce hormones that will pump you up – making you better able to handle the stress. Cut back on the stress in your life, and watch your sleep improve.

Stimulus

– Many people drink coffee late in the afternoon, and this can cause your nervous system to stimulate your body. If there is light or noise around you, this is another kind of stimulus that can cause you trouble sleeping.

Hormones

– Many women going through menopause will find that they can’t sleep as a result of their fluctuating hormones, and men suffer the same problem at different times in their lives.

Schedule Disruption

– If you’re used to sleeping at a certain time, in a certain place, and in a certain way, disrupting this pattern can cause problems.

So, if you’re experiencing any of these common insomnia causes, chances are you are having problems sleeping. The good news is that you don’t have to go to the doctor to find out how to cure insomnia, instead you can do it in a natural way:

Natural Insomnia Cures

Set a routine

. Your body is accustomed to following routines, and it will function better when it does so. Give your body the chance to fall into a rhythm, and make sure to follow the same bedtime routine every night. You will find that it will help you to sleep a whole lot better.

Herbal sleep remedies

. Valerian root is an herbal remedy that has been used for centuries to help deal with sleeping problems, and you may find that it will be just the thing for you. Chamomile is another herb that can help you to relax and get a good night’s sleep, so you may want to try it in order to promote good sleep.

Power naps

. Many people get tired in the middle of the day, and they end up sleeping for an hour or so. This is terrible for your sleep patterns, so it’s best to take short naps if you’re going to sleep. Just rest for 10 to 20 minutes, and you will find that your energy is restored and you feel a lot better – all without disrupting your sleep patterns at night.

Block stimulus

. Make sure that you are sleeping in a room that is completely dark, and use white noise or sleeping music to help prevent any sounds from penetrating your ears. You can use ear plugs and a sleep mask if you want, as that will help you to sleep better.

Meditation and exercise

. Meditation will help to deal with your trouble sleeping by calming you down, and you will find that it will relax your mind as well as your body. Exercising will help your body to be tired, and your body will actually cause you to sleep well at night in order to give it time to repair itself.

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Natural Cures for Insomnia

Best Natural Cures for Insomnia

Alternative therapy involves a number of disciplines that include almost everything from diet and exercise to mental conditioning and changes in lifestyle. Illustrations of natural cures for insomnia include acupuncture, yoga exercise, hypnosis, biofeedback, relaxing, herbal remedies, massage, and others.

Acupuncture

The method of Acupuncture is commonly used in traditional Chinese medicine as natural cures for insomnia. The process requires the placement of very fine needles (at times along with electrical stimulus or with heat produced by burning specified herbs) into the skin at precise acupuncture points in order to influence the operation of the body. The results of recent research indicates acupuncture improved sleep quality in people with insomnia. However, further research is needed before the effectiveness of acupuncture is proven conclusively for the relief of insomnia.

Herbal Treatments

Herbal supplements are purported to be among the best natural cures for insomnia. Below is a quick look at the herbs most used.

Valerian root

. Some studies have suggested that the root of valerian (Valeriana officinalis) could help bring about sleep, and with sleep maintenance. Even so, more studies are needed before a final decision can be made about the safety and effectiveness of Valerian for insomnia.

Chamomile

is yet another frequently used herb to treat insomnia. More studies are needed, however, to see if it’s effective. The FDA accepts chamomile to be safe and the herbal plant has no known adverse effects.

Additional herbs promoted as effective sleep treatments include passionflower, hops, and lemon balm.

Clinical tests to appraise the efficiency and safety of herbal products are rare. More details is essential before these herbs can be proposed as being effective natural cures for insomnia.

Because herbal medicines may interact with certain medications, always tell your health care professional if you are using any herbal medicines.

Melatonin

Melatonin is a hormone produced by a gland within the brain and also produced in animals as well as plants. Although the effects of melatonin are complicated and poorly known, it plays a critical role in the regulation of the sleep-wake cycle and other circadian rhythms. Melatonin has been analyzed as a possible therapy for circadian rhythm issues and could be helpful in decreasing sleep disturbances brought on by jet lag.

Adverse effects of melatonin are negligible, but long-term studies examining effectiveness and toxicity of melatonin supplements are needed.

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Depression and Sleep: Dreams


As medical science and research improves it becomes increasingly more apparent that sleep plays a vital function in mood adjustment; in truth, that’s the origin of the folklore behind establishing an early bed time for the kids. But although the connections between depression and sleep are very well documented, the role of dreams to maintain emotional health remains one of the more confusing and very least understood elements in the function of sleep.

Since the 1970s, psychologists treating individuals struggling with major depression observed that a great many of these patients also reported experiencing more dreams compared to the ordinary individual. The fact is that, those who has been diagnosed as clinically depressed experienced dreaming three to four times as often. Furthermore, these patient’s quality of dreaming was more extreme as well. Generally they experienced more intense feelings, more destructive subjects, more bad dreams, and more commonly upsetting dreams. It appears that dreaming is an integral part of depression and sleep.

To make the situation all the more uncomfortable, these upsetting dreams are often times combined with insomnia and much less sleep, particularly the “deep” sleep that results in us feeling renewed and rejuvenated. In place of waking up rested, the clinically depressed dreamer wakes up feeling just like he has experienced a fight all night long and then has to get up and do it again in the daytime.

Do Dreams Help Depression?

The link between dreams. depression and sleep has led to shifts in thinking about the value of dreams. Many specialists believe that REM dreams actually make depression worse. This is a developing trend in neuroscience, encouraging the search for the perfect medicine to eradicate bad dreams. This approach has some advantage, particularly for individuals with Post Traumatic Stress Disorder (PTSD). As an example, medications like Prazosin, originally recommended for high blood pressure levels, reduce adrenaline and minimize the nightmare dreams that trouble PTSD victims.

Yet, successes with highly traumatized patients leads some other researchers to contemplate an anti-sleeping drug for any one who wants to have reduced sleep (and fewer dreams as a result). Given that we do not wholly understand the complicated function of dreams, depression and sleep – or even of sleep itself for that matter – this approach is quite hazardous.

Certainly, the age-old belief that nightmares act as a “tension-reducing” process is subject to scrutiny, as recent studies suggest that nightmares often raise anxiety. This doesn’t imply that bad dreams can be harmful for us. Rather, think about the concept nightmares may produce stress, giving those who dream the chance to face their inner thoughts head-on, in both the dream and later in their waking life. Whether or not this really is beneficial depends on the dreamer’s depression, stress and anxiety levels, the particular life circumstance, and the personal preparation required for this level of dreaming.

Depression and Sleep Treatments

A standard therapy for depression today are SSRIs (selective serotonin re-uptake inhibitors), that increase serotonin levels and also raise moods. Ultimately, this minimizes REM sleep. Sometimes this is a very good thing, because the respite from bad dreams or nightmares is often a wonderful bonus when added to a much more restful night’s sleep. However, some patients have observed that SSRIs may increase their bad dreams and give them more weird dreams. So when looking for treatment methods for depression, it’s advised to tell the doctor about the insomnia and the bad dreams or nightmares, because a number of the popular antidepressants will only make these symptoms worse.

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Physical Exercise and Sleep

Exercise and Sleep

Have you ever noticed how after a great workout session you feel deliciously tired? You’re both satisfied and proud of yourself for taking care of your body and you understand that you’ve done something beneficial to improve your health. The explanation is there is a definite link between exercise and sleep

Being active is clearly essential for maintaining your weight and robust muscles, but it offers plenty of other benefits too. People who exercise routinely are known to sleep better and move with more energy throughout the day.

Even though exercising will probably tire you out at first, it really provides much more energy in the long term. This is the way getting regular exercise helps improve your sleep and provides a lot of energy throughout the day.

Why You Need Regular Physical exercise

It is necessary to engage in regular exercise in order to maintain a healthy body. Your muscles demand exercise to stay in shape, but, many of your other systems need it too.

Heart health, regularity, and even a sharp mind will depend on exercise as it helps these systems stay well-oiled and in shape.

When exercise is part of a regular routine, it permits the body to wind down in the evening and prepare for a solid sleep. The more you tire yourself out during the day, the more likely you are to have consistently restful sleep night after night.

The Energy Crisis

The busy lives of everyday Americans are often the first to be held responsible for the energy crisis seen in all age groups from teenagers to seniors.

However, the bigger offender may be a lack of exercise and not getting enough sleep. When you don’t make time for exercise, your body holds onto the tensions and anxieties of the day.

This can cause you to ruminate during the night rather than dropping off to sleep, making your efforts to relax just as stressful as the day.

A basic 30 minute walk, regular Yoga classes, a swim in the pool or just jogging around the block a few times in the week are sufficient. When beneficial exercise is achieved, it contributes to good sleep, which increases your energy during the day despite your hectic schedule.

Getting More Energy

If you exercise, endorphins are released in your bloodstream that reduce discomfort and elevate mood. When you exercise you actually start to feel better physically and mentally, helping you to be more relaxed at the end of the day. These good feelings create a restful and restorative sleep which gives the energy you’ll want to tackle your day.

Though everyone achieves some type of sleep at night, it is not always restful sleep. A lot of people experience fitful sleep, disturbing dreams, and wake up seemingly more tired than they did the night before.

This happens because they are most likely not reaching REM sleep or the other deeper sleep cycles. Once you are involved in deep, restful sleep, you help your body to heal from the damage encountered throughout the day. A lot of people who enjoy this sleep night after night are rested throughout their days while having lots of energy that actually lasts quite a while.

Better Body, Better Sleep, More Energy

Once you commit to working out a minimum of 30 minutes a day 3 or more times weekly, you’re actually committing to feeling better and looking better. Making time for regular exercise has been proven to give you more energy throughout the day and also lead to better rest at night.

Regardless of whether you enjoy going to the gym, working out at home, or just going for a walk, you will discover a way to include good fitness into your hectic schedule.

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Common Sleep Disorders: What Keeps Us Up At Night

As reported by the American Psychiatric Association, the most common sleep disorders are major disruptions of ordinary sleep patterns that cause stress and disrupt performance during the day. Not only are the most common sleep disorders issues extremely common, impacting practically everyone at some point in their lives, but they can also lead to significant emotional stress and other health implications.

Based on an important study by the National Sleep Foundation, more than half of Americans described experiencing at least one of the common sleep disorders more than once weekly in the previous year. Highlighting another major danger of sleep disorders, the survey also reported that Sixty percent of respondents had driven a vehicle even though sleepy during the previous year.

Insomnia:

Insomnia is definitely the most frequent sleep issue, impacting almost 60 percent of U.S. adults at least one night weekly. Typical symptoms of insomnia consist of difficulty getting to sleep and waking before it’s time to get out of bed. There are many aspects that can contribute to insomnia such as stress and underlying health concerns. Typical remedies include sleeping pills and behavior therapy. Practicing beneficial sleep habits can often be successful for treating mild cases of insomnia.

Sleep Apnea:

Sleep apnea is the second most frequent sleep problem and impacts approximately Twenty million Americans. This condition causes people to cease breathing abruptly when they’re sleeping. During this short period, carbon dioxide accumulates in the blood and the individual awakens suddenly to gasp for breath. The length of time the sleeper quits breathing can vary from a couple of seconds to so long the individual’s skin actually turns blue from oxygen deprivation.

Sleepwalking & Night Terrors:

Although insomnia and sleep apnea tend to be more frequent in adults, other sleep disorders like sleepwalking and night terrors are much more frequent in small children. Sleepwalking, also called somnambulism, is indicated by times of getting out of bed while sleeping.

Night terrors are commonly observed in very young children (between the ages of 2 and 6), but individuals of all ages can be impacted by this sleep disorder. Common symptoms include excessive sweating, trembling and noticeable fear.

Narcolepsy:

Narcolepsy is a neurological sleep issue leading to intervals of intense sleepiness during the daytime. People suffering from narcolepsy frequently experience rounds of overwhelming drowsiness and may fall asleep for brief intervals through the day. These sleeping intervals may last from a few seconds to several minutes and in some cases can last as much as an hour or more. People with narcolepsy can fall asleep in the middle of a discussion, during a meal or possibly while driving a vehicle.

Affecting as many as 250,000 Americans, narcolepsy is a chronic problem that normally starts during adolescence. Along with sleepiness, narcolepsy is often coupled with cataplexy, which involves a sudden loss of muscle tone and control that may last seconds or minutes. Some other symptoms may include hallucinations and also paralysis during sleep.