If you are having trouble falling asleep and you are looking for information about natural cures and remedies for insomnia that help you fall asleep normally, on your own, without gulping dangerous drugs and sedating sleeping pills, this is the right place.

This site contains a wealth of information on overcoming insomnia and:

– Answers your most burning questions about insomnia types, symptoms, causes and health implications.

– Addresses the controversy between the common clinical drug treatments, and natural non-drug remedies for insomnia and sleep disorders.

– Provides suggestions and solutions to help you not only fall asleep without drugs, but also regain your natural ability to fall asleep normally.

Insomnia is not a standalone disease – it’s a symptom of another problem. Therefore, for any cures to be effective – they must also address the deeper, underlying problem that causes the sleep disorder in the first place.

The information on this site exposes the origins of these problems, and offers an in depth summary, comparison and review of the entire spectrum of the common clinical treatments, natural insomnia cures, and popular home remedies that may provide insomnia relief.

You’ll find out which of these may be right or completely wrong for you, and what effects (and, most importantly what side-effects) to expect.

Here’s the first article: What is insomnia and what causes it?

Causes, Symptoms, and Common Insomnia Cures is a post from: Natural Insomnia Cure Secrets

“How Can A Ridiculous, ‘Silly Gimmick‘
Have Such Dramatic Effect On People’s Lives,
And Help So Many Overcome Severe Insomnia,
Even If They Were Suffering For Years?”

If you’re suffering from insomnia, or having trouble falling asleep, this is going to be the most important message that you’ll ever read:

“The first night I tried your program, I started to think that this was nonsense… I was REALLY getting upset and angry because I had wasted my money and I had not taken enough sleeping stuff…
…The next thing I knew it was 6 am and the alarm was going off. I have had almost 7 hours of sleep.”

“I am 50 years old and have been on one prescription sleep medication or another since I was 3 months old! I have struggled with my sleep problems every night of my life… Now I often fall asleep within the first hour, and if I am awakened, I am able to fall right back to sleep.”

“It’s hard to believe that some “silly” tones can have such a dramatic effect on one’s life…”

These are just some of the comments from real people (including four medical professionals) who have already tried this remarkable program and were able to battle insomnia… and… become able to get a full night’s sleep thanks to an unusual scientific discovery and a simple easy-to-use program developed by a Canadian chronic insomnia sufferer.

Press release:

Quebec, Canada—If you suffer from a severe sleep disorder, and you have tried every possible insomnia cure, and it seems nothing can help you … then you should know about a man from Quebec City, Canada.

Yan Muckle, a prisoner of insomnia for 20 years, after a lengthy research, has discovered how a new brainwave technology, along with a few simple changes in your sleeping habits, can be …

All You Need To Restore Your Body’s
Normal Ability To Fall Asleep Naturally

The best part: it is long lasting, simple to implement, health promoting and has no harmful side effects.

Here’s the story:

Yan was tormented by chronic insomnia for more than 20 years of his life.

He couldn’t remember when was the last time he actually had a decent night’s sleep. Sleeping pills stopped working long time ago and doctors gave up on him…

Life was unbearable: Torturous nights—unable to sleep, with his mind racing a mile a minute, agonizing over the same depressing thoughts… Lifeless days—worn out, depressed and exhausted, knowing full well that the sleep may not come back the next night again…

Eventually, growing tired of being a victim, Yan resolved to find a solution himself. He really wanted to know: Is his insomnia a disease? Was it something he ate? What could he do? Yan really wanted to understand, and find a way to put an end to his miserable condition and lifeless existence.

So he tried a lot of stuff that was supposed to promote natural sleep: sleeping pills, natural remedies, relaxation tapes and even subliminal messages.

Nothing seemed to work for him.

Like many, Yan quickly developed tolerance, and then dependency to sleeping pills. Natural insomnia remedies had meager effect. And the subliminal messages… turned out to be just a hoax fabricated by some marketing hucksters back in 1957.

But there was one thing that did work…

It sounded very unusual but the results spoke for themselves. What was that unusual thing?

Searching for an insomnia solution that will work for him, Yan gradually uncovered a lot of surprising and little-known facts about how our bodies… and…our brain function during healthy sleep.

Here’s what Yan has found out:

You see, the brain is made up of brain cells called neurons that communicate with each other using electrical signals.  This electrical activity has a wavelike appearance and so we call it “brainwave patterns.”

It turns out, that different brainwave patterns (or frequencies) are associated with different mental states. For example, your brain has drastically different frequencies when you’re asleep and when you’re wide awake; when you’re calm and when you’re restless.

But the best past is…

The brainwaves can be stimulated to change their state

…And when the brainwaves change their state—want it or not—you change your state.

What this means in plain English is: if you’re exposed to stimulation that mimics the frequencies of a relaxed, calm mind—your brain will “play along” and shift into the same frequencies… forcing you to relax.

And if you’re exposed to the frequencies emulating the deep natural sleep—chances are, you will fall asleep too.

Here’s how scientists do it:

There is a special technology neurologists call “Brainwave entrainment.” (Entrainment is just a scientific term that means: “To make something follow along.”) What entrainment does is it makes your brainwaves follow a special rhythm.

The idea is actually as old the civilization itself: rhythms have been used since the invention of the first drum to induce altered states of mind and even trance.

Try it yourself: Listen to a rhythmic sound for a while. (Anything rhythmic will do, like a drum cadence.) After a couple of minutes your brain will start to sync itself to the rhythm, and generate more brainwaves that will vibrate at the same rate as the sound you hear—Your brain will mimic the frequency of the repeating sound. It gets “entrained.”

You feel these effects every day of your life. Have you ever noticed how mellow music slows you down, and how the energetic, rhythmic music turns you on? How about the movies? Especially the thrillers and the horror flicks. The alarming musical score is deliberately composed to make you feel tense and sit on the edge of your seat. It’s simple.

Brainwave entrainment works exactly the same way. It guides your brain into producing more of certain types of brainwaves and less of others.

So here’s the bottom line: if you get exposed to a rhythm simulating the brainwave pattern of a natural deep sleep – there’s a good chance that…

Your Brain Will Follow Along and Enter the Deep Sleep

This mind entrainment technology has been around since the 80′s. You might have heard of its predecessor — a cumbersome and much less effective “Binaural Beat” technology.

(But enough science for now. If you do insist on knowing all the minute scientific detail behind this amazing technology, you will be able to read an exhaustive FAQ on Yan’s site that tells you all about it. As well as how this new technological breakthrough addresses the shortcomings of the old technologies.)

All you need to know is this: to be used at home these rhythms are implemented in a form of ambient soundtracks enhanced with the brainwave entrainment pulses.

Yan calls them the “Sleep Tracks.”

But the best news is:

They are easy to use, there are no side effects,
and you can’t develop dependency

Plus, you won’t go through insomnia relapses every time you get stressed out.

And here’s more good news:

Not only these “Sleep Tracks” help you fall asleep, they actually condition your brain for healthy natural sleep and promote new habits that create longer-lasting effects that will allow you to enjoy deep, restful sleep on demand… long after you’ve stopped listening to the tracks themselves.

And that means you won’t have to listen to them for the rest of your life.

So, Is This Some Magic Cure-All?

All you do is listen to some audio tracks… and fall asleep, right?

Yes and no. It’s not quite that simple. Nothing is as easy as popping a pill. But where do the sleeping pills take you? Tolerance, dependency, rebound insomnia, excruciating headaches, nausea, sedation…plus all the other horrible side effect…

What makes his program work, says Yan, are the following 3 steps:

Step 1. Remove the obstacles that prevent you from sleeping soundly.
Step 2. Replace the habits that cause anxieties and sleeping problems. And adopt new habits that promote-good sleep.
Step 3.Train your brain to fall into a deep sleep and give you the rest you need.

Once you eliminate these bad habits that cause anxieties, you’ll find that falling asleep, and getting full night’s rest is nearly effortless. Lack of rest no longer becomes an issue and your whole body is fully energized in the morning. No more morning sedation, no more exhaustion, afternoon drowsiness, or going through the day like a living zombie.

To help you accomplish these 3 steps in the easiest way possible, Yan has developed an easy-to-follow program you can start using right away.

It is specifically designed to enable you to fall asleep in minutes instead of hours, even if you are stressed out and anxious. It helps you fall asleep like a baby, and sleep healthily no matter the age. (Yes. That’s right. The test cases demonstrate that it works for any age group.)

Will It Work For You?

“I won’t pretend to be able to solve everyone’s sleep problems—the truth is that there are many different possible reasons at the root of one’s sleeplessness.

What I can say is this: If you’re like the vast majority of people I’ve worked with, insomnia is NOT something you need to “learn to live with”—even if you’ve been plagued by insomnia for years and tried just about everything…” reports Yan.

It worked for men. It worked for women. For young, and for elderly. For people with a short-term insomnia. For chronic insomnia sufferers… And even for a guy who was suffering from severe insomnia all his life – from the age of 3 month, until the age of 50, when he allowed Yan to help him.

It worked for people that medical doctors have given up on…It even worked for doctors themselves—several healthcare professionals who couldn’t find a better way to fight their sleep problems other than choking on sedating chemicals like Ambien or Sonata…

One woman reports: “I have tried every sleep aid, sleep habit and idea I could find for 20 years and this is the only thing that has helped at all.”

How Long Will It Take Before You Get Results?

No two people are alike, so your results may vary. Many people start to see changes in the first few days. Some have dramatic positive experiences on the first night.

The bulk of test cases demonstrate that for most who followed the program as instructed it usually tends to bring noticeable results within two weeks.

Your brain will start its new conditioning from the very first session. Yet it may take a few weeks before you see big improvements. Training your brain is just like any exercise: exercise every day—and you will see the results. But unlike training the body, you won’t have to sweat in a gym.

Here’s What You Get When You Decide To
Give Yan’s Program a Try

The insomnia remedy program, Yan calls it “Sleep Tracks”, comes as a set of specially designed sound tracks plus the manual and training videos.

(You can listen to these tracks on your computer, on your iPod or you can get the conventional CDs to listen on any stereo system.)

1. “The Insomnia Buster” Track

The purpose of this session is to condition your brain during the day so you sleep soundly at night. If you can’t fall asleep because your mind won’t let go, and is generating non-stop chatter, this track is specifically for you.

2. “Fall Asleep” Track

You have probably already noticed that forcing sleep never works. It’s a recipe for disaster. Next time instead of tossing around trying to fall asleep listen to this session and let yourself be guided into a deep sleep, virtually in minutes.

The “Fall Asleep” track has been designed to lead your brain progressively into slower and slower brainwaves, making you sink deeper and deeper into healthy sleep. Perfect if you’re tense or anxious.

3. “The Whole Night” Track

Use this session if you wake up frequently during the night and have trouble going back to sleep. Or if you suffer from light, fragmented sleep. “The Whole Night” track actually mimics the rhythms of a normal sleep cycle and helps you maintain it throughout the night.

4. The Fast Start Guide

In just a few minutes it will cover all the frequently asked questions and explain you all you need to know to make the best use of the “Sleep Tracks.”

Note: You don’t have to sleep with the headphones on.

You could. But that would be uncomfortable. The tracks work either way, with or without the headphones.

(Actually, while most of the Sleep Tracks are designed to be used without the headphones, some tracks work better with headphones on. Your manual will explain all this in detail.)
You will also receive:

5. “Optimal Sleep”

A comprehensive 5-part video program that provides you with the full facts on sleep and insomnia. This is for your information and to help you understand how “Sleep Tracks” work and why they work the way they do.

These videos will reveal:

• Commonly held misconceptions (and downright myths) about the causes of poor sleep.
• How to reduce and eliminate anxiety and how to stop the debilitating habit of worrying that prevents you from falling asleep.
• And a whole bunch of other little-known facts about your body, your sleep and your health that you otherwise might not ever discover yourself.

Implementing the suggestions found in the “Optimal Sleep” videos will greatly accelerate your getting positive results, and end the emotional struggle and confusion that comes with not knowing what to do if you cannot fall asleep.

Experience the simple satisfaction that comes from finally feeling in-control and fully confident about your ability to fall asleep on demand… without ever worrying or fearing that you’ll never be able to fall asleep again.

But that’s not all

When you choose to opt to get the Premium version of the “Sleep Tracks” program, you’ll also get two additional special purpose sessions:

1. “Power Nap “

Does it feel like you’re not having enough time in a day? This special audio session will show you how you can get an hour and a half worth of sleep with just a 20-minute “power nap,” so you can extend your day and feel as rested and full of energy in the evening as if you had just woken up.This is not only possible; it’s easy when you know how.

2. “Anxiety Ease”

For most of us anxieties are a major issue. Next time when you feel the anxiety creeping in, start listening to this session.

It is an extraordinary tool specifically designed to diffuse anxiety as soon as it arises during the day. It helps you calm down, get rid of stress and let go of worry—things that interfere with you falling soundly asleep.

How Fast Can You Get All Of This Into Your Hands?

Pretty much at once. We live in the age of Internet. If you decide that the “Sleep Tracks” program is right for you, you will get instant access to the special area of Yan’s site and receive all these materials immediately, so you can start using them today.

(If you’re not computer-savvy, don’t worry: Yan provides detailed video instructions on how to access, download and use the elements of the program on-line.)

Note: If you prefer to get the program on physical CDs, you can request that too, and they will be rushed straight to your door.

Okay… This Sounds Great, But How Much Does It Cost?

Yan’s program has helped thousands of people—it’s not a cheap “gimmick.” Yet, you will be pleased to discover that the price is extremely fair.

And you can have it for less than a HALF of what everyone else has to pay for a monthly supply of drugs like Lunesta or Ambien. (Not to mention you save on doctor’s visit fees.)

PLUS, unlike the sleeping pills, you invest in Yan’s program only once, while it offers long lasting positive effects… for years to come.

With “Sleep Tracks” you don’t just get the night’s full sleep and feel satisfied—you actually get healthier than ever before—your body gets all the rest it needs, helping you feel great day in and day out.

Imagine how good you’ll feel when you wake up rested and ready to go … when your energy stays high during the day… when you look at yourself in the mirror and instead of weary frightening expression, you see a glowing, fresh face… a face than you had not perhaps seen in a decade…

Just think of what it would feel like to look at yourself in the mirror and LOVE what you see.

There’s a certain kind of joy that begins to fill your body when you can give it all the healthy rest it needs. This is one reason why you never feel stressed and depressed when you let “Sleep Tracks” help you re-learn and regain your normal ability to fall asleep naturally.

Look, the point is simple:

If you’re determined to get rid of insomnia once and for all, and do it WITHOUT sleeping pills — but don’t know what else you could possibly do — give Yan Muckle and the “Sleep Tracks” a try.

Considering that:

You Can Try The Entire Program for Yourself
Without Risking a Penny Of Your Money

Here’s how:

Yan is so positive about his program having a good chance helping you (How could it not with all the success stories pouring in?) he will offer you an usual and generous guarantee—simply so you can try his program without worrying that it’s some kind of scam or that it may not work for you.

Here’s how it works: Just give the “Sleep Tracks” a try.

Get the program today. Follow the simple instruction. Get rid of your anxiety of going to bed, reduce stress and let the “Sleep Tracks” restore your ability to fall asleep naturally, without pretty much doing anything (and definitely without harming yourself with drugs).

Try it for as long as 60-days. And you be the judge.

(Take a quick look at the case studies – for most that used it, it worked within the fist two weeks. For some it worked on the first night.)

Anyway, you get TWO entire months to put it to the test, and if you decide that permanently getting all the sleep you need is not for you, just send Yan an email and he will immediately refund you every penny you paid.

All the materials he gave you are yours to keep as a gesture of gratitude — a ‘thank you’ for giving his sleep rejuvenation program a fair try.

When was the last time your doctor or your pharmacy offered you such a guarantee?

Now, how come Yan is so generous?

The answer is simple. Obviously he’s sure that his program has a high success rate. He was the original guinea pig. It worked for him. Then it worked for many other real people just like you. (See the case studies for yourself.)

And Yan wants to make sure there are no obstacles standing between you and the possibility of you getting your sleep back… in a natural healthy way.

It’s Just Too Important!

That is why he’s taking all the risk himself, so you have a chance to try his method without reservations and a fear of being scammed and taken for a ride.

Yan is ready to help you. But it is you who have to make the first step now and get his program into your hands.

Here’s what to do now:

Click on the link below. It will take you directly to Yan’s site so you can get more information and get instant access to the “Sleep Tracks” program.

Yan would like you to take a 60-secods insomnia survey, so you get clearer about which mistakes you may be making right now.

You Don’t Have To Take The Survey If You Don’t Want To

It’s up to you. Just skip it and watch the short Video presentation of Yan showing you how to get your sleep and your life back, how the “Sleep Tacks” work (you can actually hear the sample track in the background of the video) and whether or not his program is the right insomnia solution for you.

Yan will explain you all this in clear detail.

Also you can lookup all the Frequently Asked Questions and check the real-life success stories, so you can see for yourself how the program has been helping many other people.

That’s all there is to it. You will get instant access to all program materials and can get started getting your sleep back right away. After that, you be the judge.

I’d like to remind you that, if after 60 days you’re not 100% thrilled, or dissatisfied for any reason, or no reason at all, simply send Yan an email and you’ll receive an immediate refund of every penny you paid with no hassles, and no questions asked.

Click the button below to go to Yan’s “Sleep Tracks” site and get instant access to this groundbreaking insomnia remedy program, so you can check it out for yourself.

Sleep Tracks – a Natural remedy for insomnia that returns you normal ability to fall asleep naturally

In the two previous articles of this “Natural Insomnia Cure Secrets” series we’ve covered some simple changes you could make to your surroundings and your behaviors and habits to promote better sleep.

There is however a number of harmless natural supplements that are recommended as natural cures and home remedies for insomnia.

The effectiveness of most of them is mild. Some of them may work for you. Some may not. However, since their side-effects are also relatively mild, it could be helpful to try. The first and the most common of them is…

Melatonin

Melatonin– the “hormone of darkness” — is a compound our bodies produce naturally when the day starts turning to dusk and helps us fall asleep. Production of melatonin is suspended by the light of the daybreak. (That’s why it’s important to have a dark bedroom if you are having difficulties falling asleep.)

Melatonin is a great natural remedy for mild insomnia. It helps you sleep. It is available as over-the-counter supplement (in pill form) in any pharmacy and natural food stores (even in Wall-Mart).

IMPORTANT:  Melatonin is naturally destroyed by light, so you have to lay in the dark for it to help you falling asleep.

Melatonin has demonstrated effectiveness equivalent to some mild prescription sleeping pills. The best thing: it doesn’t cause chemical dependence, has relatively mild side effects and less likely to cause morning sedation.

However, while it shows good effects for the treatment of insomnia due to jet lag, the results for other forms of severe insomnia are less promising.

Valerian

Valerian is a natural root product that relaxes the mind and body and helps you fall asleep. In essence it’s a herbal sedative — it is used as a natural remedy against sleeping disorders, restlessness and anxiety, and also as a muscle relaxant. Valerian root is often used in bedtime teas and other sleeping aids. It is sold as a nutritional supplement in natural food stores.

Its effectiveness against insomnia is mild, as most studies find no significant differences between valerian and placebo in persons with sleep disturbance or insomnia. However, valerian has shown to be an effective remedy for the reduction of anxiety (which could be the cause for your insomnia in the first place.)

Some users report that valerian seems only to work when taken over longer periods (several weeks), though many users find that it takes effect immediately. Your results may vary.

Warning! Because the compounds in valerian produce central nervous system depression, valerian should not be used with other depressants and alcohol!

Kava

Kava is a lot like valerian root, except it is much more powerful. Kava is sedating and is primarily used for its relaxing effect that doesn’t disturb mental clarity – a great remedy for anxiety and consequently a natural remedy for insomnia.

As long as you don’t take kava more than three times a week you shouldn’t worry about its side effects. (It may have some lethargic side effects including: mild sedation, a slight numbing of the gums and mouth.)  It produces mild euphoria and relaxation, and sometimes vivid dreams. Because of this Kava is NOT intended for daily use.

Chamomile

Chamomile is another body and mind relaxant but it’s the weakest of the bunch. Chamomile can often be found in natural sleep aids such as bedtime teas.

A Few Words About Alcohol, Nicotine And Insomnia

Alcohol

Some people try using alcohol as a form of self-treatment of insomnia. It appears to induce sleep. At first.

However, alcohol used to induce sleep can be the cause of insomnia. When you stop drinking, the body starts producing more glutamine than it needs. The increase in glutamine levels stimulates the brain while you are trying to sleep, keeping you from reaching the deepest levels of sleep.

Second, although alcohol is a depressant, and may help you fall asleep, the resulting metabolism boost that clears the booze from your body results in dehydration and a withdrawal syndrome. This withdrawal causes awakenings. And you’re back to square one.

Nicotine

Many mistakenly believe that nicotine is a relaxant. It is only a relaxant as far as it is making you breathe slower, deeper and hold your breath longer. It has been demonstrated that exactly the same effect can be achieved with just breathing exercises without poisoning your lungs.

Nicotine is a stimulant and should be avoided particularly near bedtime and upon night awakenings. Having a smoke before bed may feel relaxing, due to a change in breathing pattern, but it is actually putting a stimulant into your bloodstream.

*             *             *

So, with all the sleeping pills being dangerous and all the mild home remedies for insomnia having a very mild effect for people with sever insomnia… what’s left? What could you do?

Read on. You’re about to learn about an amazing breakthrough in curing insomnia and how it helped many people, people like you, to break out of the vicious circle of sleeplessness and finally get relaxing and refreshing full nights sleep.

Onward to an amazing story of a Canadian gentlemen who suffered from a severe chronic insomnia for almost 20 years (!) and his unusual discovery …Read all about it here…

Natural Remedies For Insomnia, Part 3 — Natural Supplements and Popular Home Remedies is a post from: Natural Insomnia Cure Secrets

As we’ve discovered before, curing insomnia includes first treating any underlying problems that are triggering it.

You have to address the CAUSE of the insomnia. If the cause is mental, such as stress or inability to relax, you have to deal with that first. The more relaxed you get, the greater the likelihood of getting a good night’s sleep.

This means that one of the most straightforward ways to regain your ability to fall asleep naturally is to change behaviors that may worsen the insomnia while fostering new behaviors that promote good sleeping habits and help you relax.

Here are commonly recommended behavioral
strategies for curing insomnia:

Before going to bed:

• Stick to a regular bedtime schedule: Go to sleep around the same time each night and try waking up around the same time each morning, even if it’s a weekend or holiday. This helps your body develop a sleep schedule. If possible, avoid night shifts or alternating schedules at work and other causes of irregular sleep schedules.
• Don’t take your worries to bed: Develop a personal pre-sleep ritual to break the connection between all the stress and bedtime. If you worry a lot, schedule a “worry period” during the evening or late afternoon to deal with these issues. Allow yourself to worry only during the scheduled “worry period.” Or get a journal where you write down concerns that may keep you awake, creating a “to do” list for tomorrow, and stash it away until morning.
• Set aside some time to relax before going to bed. Establish a routine for yourself that will help you wind down and relax before bed and stick to it. Do whatever you find enjoyable or relaxing: read a book, listen to music, take a hot bath, or go for a nice long walk before turning in. After a few repetitions this will help your body “remember” that it is nearing bedtime.
• Start your “slow down” routine from about 6pm each evening. No phone fights, no drama, no adrenalin overflow. Just give your mind and body a chance to slow down. And don’t watch TV in bed. Television is a very engaging medium that tends to keep people up.
• Avoid daytime napping. Daytime napping can alter your body’s natural circadian rhythm, making it difficult to get to sleep when you should. If you must take a nap, only rest for 30 minutes and don’t nap after 3:00-4:00 p.m.
• If you have a sedentary job–you sit for the most of your day–you may not be getting enough exercise. A good physical workout, or any physical activity that works the body and brings the blood to the brain, can help with a better sleep. However, avoid stressful activities and vigorous exercises for two hours before going to bed. Do exercise regularly, but earlier in the day.
• Before going to bed, try relaxation techniques, such as meditation, deep breathing, or yoga. A number of yoga postures are designed to calm your body and prepare you for sleep.
• A helpful technique is to relax your body one part at a time.Here’s how to do it: Lie down comfortably; close your eyes, breath slow and deeply. Imagine your limbs submerging into warm water, getting relaxed and pleasantly warm. Start with your feet, one at a time. Then your legs. Then move up to your lower abdomen. Then up to your chest. Relax the arms, starting with the fingers. And finally, your head, starting with the jaw, up to the very tip of your head, until your entire body is relaxed and warm.

But here’s the most important behavioral
tip to curing insomnia:

People with insomnia report that they often experience nights where they lay awake for hours trying to sleep, with mounting anxiety, counting time left until morning and worrying about how awful they will feel the next day. Such behavior causes the bedroom to become a place of anxiety and frustration and not a place for restful sleep.

Get out of bed if you can’t fall asleep within 15 to 20 minutes.

Only spend time in bed when you are actually sleeping. Leave the bedroom if you can’t sleep. Go into another room and read, or do something relaxing and quiet.

To break this association, remember the rule: “The bed is for sleep only”.

That means, use the bedroom only for sleep and lovemaking. Avoid reading, watching TV or worrying in bed. These can cause your body and brain to associate your bed with these activities, rather than with sleep.  Make your bedroom a place to sleep. Don’t eat, read, drink, smoke, or watch TV while in bed.

The Last Note: What Not To Eat Before Bed

• Don’t eat stimulating foods such as sugar, spices and grease.
• Avoid substances that contain caffeine: coffee, tea, soft drinks, or diet pills.
• Avoid alcohol and nicotine before bed (Find out why in the next section)
• Avoid eating large heavy meals or drinking a lot of water in the evening.

In the next section we’ll take a look at Natural Remedies For Insomnia, Part 3–– harmless natural supplements that are recommended as natural remedies for insomnia. How well do they work… How safe they are…

Read all about it the next section here…

Natural Remedies For Insomnia, Part 2 — Behavioral Strategies To Fall Asleep Naturally is a post from: Natural Insomnia Cure Secrets

As you’ve probably already found out–insomnia is very common. Thousands of people suffer from it. And there is no shortage of advice and home remedies for overcoming insomnia.

Some of these natural insomnia remedies work for some people, some of them do not. In any case, most of them are harmless and well worth giving them a try, especially in combinations.

Because tolerance quickly develops to hypnotic drugs, natural insomnia cures are superior to the pharmacological strategies and therefore should be attempted first.

Here are some of the most commonly recommended
steps for overcoming insomnia:

First thing you should probably do is to improve your “sleep hygiene.”  In plain English this means having good bedtime habits that make it easier to fall asleep and stay asleep.

How to improve your Sleep Hygiene:

• Make sure you are comfortable in your bed.
• Minimize all possible sleep distractions: keep it dark and quiet. Use earplugs or eyeshades if needed.
• Keep your bedroom at a comfortable temperature–not too cold, not too hot–just the way it is right for you. But make sure that this comfortable temperature setting is maintained through ought the night.
• Turn away your alarm clock so that its glow doesn’t bother you, and you can’t see the time ticking away. Don’t watch the clock—it can cause anxiety about sleep.
• If you share a bed, get a large bed with two different mattresses, so that two of you don’t disturb each other while sleeping.
• Don’t look at a TV, computers, or anything else very bright for at least a half an hour before trying to sleep.

These are very simple strategies. They are easy to implement and should be attempted as the first insomnia relief strategy as they will support other more involved cure strategies. In any case, these are definitely the first things you should try before taking any sleeping pills.

In the next section we’ll take a look at Natural Remedies For Insomnia, Part 2 – Behavioral strategies — some simple changes you can make to you behavior to help yourself relax before you’re going to sleep. (Read on…)

Natural Remedies For Insomnia, Part 1 — Overcoming Insomnia by Improving Sleep Hygiene is a post from: Natural Insomnia Cure Secrets

Since insomnia is not a standalone disease, but a symptom of another, usually psychological condition, the key to providing insomnia relief is to find out what’s causing the insomnia in the first place so that it can be dealt with directly.

Often, once the problem that’s causing the insomnia is taken care of, the insomnia may go away on its own. If it does not, you are left with two solutions: stuffing yourself with sleeping pills or trying one of the natural remedies for insomnia.

Will sleeping pills provide insomnia relief?

A sleeping pill may, in many cases, give you an instant effect. But all hypnotic drugs (an actual medical term for the sleeping pills) have severe long-term implications.

Over the counter, non-prescription drugs often have little effect. While heavy-duty prescription drugs may change normal sleep patterns and may make you groggy and unable to function in your regular capacity the next day.

Although sleeping pills may be an effective insomnia remedy in the short term, regular use rapidly develops tolerance, and stronger and stronger doses will be required. Severe insomnia sufferers report that the effect of any new sleeping pill wears out in just a couple of weeks, if not days.

Some discover to their horror that sleeping pills are not only a temporary solution, but will actually escalate the intensity of the insomnia if used regularly. So instead of being a cure, sleeping pills can become a cause of severe insomnia, pushing many insomnia sufferers to switch to another pill… only to see it rapidly loose its effect. Some people are practically on the verge of becoming sleeping pill junkies. It’s a dangerous spiral loop without an exit.

Sedative-hypnotic drugs of any kind (the harmful “old school” benzodiazepines, or the newfangled, somewhat less dangerous non-benzodiazepines) cause both psychological and physical dependence, memory and cognitive disturbances with rebound withdrawal effects.

Many clinical reports confirm — if you stop ingesting the pills abruptly there is a very high risk of getting severe rebound insomnia — the insomnia will hit you back immediately and with full force.

Here are just some of the implications of taking hypnotic sleeping pills like the popular Zaleplon, Zolpidem and their re-branded derivatives:

• severe confusion
• day-time drowsiness
• unsteadiness
• agitation
• headache
• nausea
• vomiting
• diarrhea or abdominal pain
• muscle weakness
• tremor
• vivid or abnormal dreams
• and memory difficulties or amnesia.

(Just great! This even sounds harmful!)

I will not bore you any further with the case against the sleeping pills and the pharmaceutical industry. There are pages and pages on the Internet written on this subject with case studies and users testimonials going over the dangers and cruel consequences of taking pills for longer than a short–term basis. And this site is not about that. This site is about providing information on natural remedies for insomnia.

No matter which sleeping pills you take, they all provide only a temporary form of insomnia relief, not a cure. They don’t address the core issue that causes insomnia. All they do is relieve the symptom. Next day you are at square one.

So how do you get relief, if you struggle with insomnia, but refuse to poison yourself with pills?

Onward to the natural insomnia remedies (Read on…)

The Clinical Remedies for Insomnia… And
Why Almost All Of Them Are Bad For You is a post from: Natural Insomnia Cure Secrets

What are the implications of severe insomnia?

The implications of not getting the proper amount of quality sleep can be severe and may have serious long-term consequences. Studies show again and again that sleep deprivation adversely affects performance and mental alertness.

Brain function rapidly deteriorates without sleep. Reducing sleep by as little as one-and-a-half hours for just one night may reduce daytime alertness by almost 30%. This means you’re functioning only at the fraction of your capacity and may be exposing yourself to an unnecessary risk of injury at work or ending up in a traffic accident. (Drowsiness and a factor in about half of all traffic accidents.)

Lack of proper rest will result in sleepiness during the day, general tiredness, and extreme irritability. It impacts memory, greatly reduces concentration, weakens ability to think. It may have a negative impact on your interaction with other people and your performance at work, putting at risk your career or your business successes.

And that’s just the implications of a relatively short-term acute insomnia.

Prolonged severe insomnia

Prolonged severe insomnia can cause a whole slew of unpleasant consequences, both short- and long-term, such as:

• Physiological: Muscle weakness, slow reaction time, daytime drowsiness, dizziness or unsteadiness, increasing the risk of falls and injuries.
• Mental disorders: severe confusion, lowered intellectual performance, memory difficulties, partial amnesia, headache, nausea and vomiting.
• Visual impairments: double vision or even hallucinations in some cases.
• Long-lasting psychological disorders: risk of depression, risk of anxiety disorder.

Not only you feel constantly tired and dazed. There is another hidden danger. And increased nighttime metabolism may lead to nigh-time munchies, overeating, and then to overweight and high blood pressure, risk of heart disease and diabetes. Not pretty…

And there is a danger that severe chronic insomnia will weaken immune system making you more vulnerable to viruses.

In the next section we’ll start looking at the available treatments for insomnia, their effects … and side effects. (Read it here…)

The Long-Term Implications of Severe Insomnia is a post from: Natural Insomnia Cure Secrets

So, what causes the insomnia then and how to overcome it?

Insomnia is not a standalone disease. In many cases it is caused by another illness, physical pain, or a side effect from medication or stimulating substances.

Among the things that cause an acute (short-term) insomnia are:

• Psychoactive stimulants: including certain medications, herbs, caffeine, nicotine, amphetamines and alcohol withdrawal.
• Physical or emotional discomfort: bright light, uncomfortable temperature, noise, unfamiliar surroundings, and snoring partner…
• Physical pain or illness: wounds, internal dysfunctions, indigestion and toothache. Or — In women — hormone shifts preceding menstruation and during menopause.
• Interferences in normal sleep schedule such as working different shifts or jet-lag.
• And even physical exercise. Exercise-induced insomnia is common in athletes, causing prolonged inability to falls asleep (the so-called sleep onset insomnia.)

Also an insomnia or poor sleep quality can be a result of the sleep apnea – a disruption of the normal breathing during sleep, which interrupts the normal sleep cycle. It’s interesting that people with apnea may not even remember waking up from having difficulty breathing, but then they feel tired and sleepy during the day.

Causes of the long-term severe insomnia usually include:

• Depression or anxiety
• Chronic stress
• Chronic pain
• And Mental disorders such as: clinical depression, general anxiety, posttraumatic stress disorder, bipolar disorder, phobias or obsessive-compulsive disorders.

While Insomnia can be caused by a number of psychological problems and medical conditions, stress is usually its main cause.

Stressful life situations and problems like: divorce or separation, death of a relative, losing a job, anxiety before tests and exams, work problems, financial concerns… As well as, fear, anxiety, emotional tension, social pressure and constant worry – all create stress that may lead to severe acute or even chronic insomnia.

Most likely it is a combination of several of these things. You can therefore overcome insomnia, or even completely end it, by tackling the things that cause your insomnia in the first place. Stuffing yourself with pills doesn’t help here. Whereas natural remedies for insomnia often do.

In the next article we’ll look at long-term implications of the severe insomnia for your health and well-being. (Read it here….)

What Causes Insomnia is a post from: Natural Insomnia Cure Secrets

The most typical symptoms of suffering from severe insomnia are like these:

You’re dead tired after a long, strenuous day. You crawl into bed craving to enjoy some deep restful sleep… But instead of falling into a blissful oblivion and waking up refreshed in the morning, you lie in bed, wide-awake…

Hour upon hour. Unable to shut off… Unable to get any rest…

With your mind locked into a looping thought — racing a mile a minute — repeating the same unpleasant conversation you had with someone earlier. Over and over again….

Or worrying about a scary event that may happen to you in the future. And no matter how you try you cannot get yourself out of this vicious circle of obnoxious thoughts.

So you toss and turn until the sunrise. And then the day starts, and the alarm rings, and you get out of bed feeling worn-out. And you go about your business, feeling like a living zombie all day long, exhausted and tired.

By the time you make it back to bed the next night, you’d do anything for a good night’s sleep. You close your eyes, longing to get some rest without your mind racing in a cruel circle of creepy thoughts… only to experience the same horror again:  You just lay there, dead tired, yet still unable to rest your mind and fall into a deep refreshing sleep.

And the next morning comes and you spend another robotic day in a total stupor. Weary body, aching eyes, and your mind in a complete fog. You feeling like you’re barely holding it together.

By the third night you become anxious going to bed. You’re becoming almost afraid you won’t be able to fall asleep again…

So, what causes you such trouble falling asleep?

In the next section we are going to take a close look at what causes insomnia? (Read it here…)

Symptoms Of Severe Insomnia is a post from: Natural Insomnia Cure Secrets

Insomnia is a persistent trouble falling asleep, waking up in the middle of the night and not being able to go back to sleep, or waking up too early in the morning feeling weary and exhausted.

After a sleepless night your body’s motor functions and mental agility are typically negatively affected.

The first thing you need to know about insomnia that is not a disease. Insomnia is a symptom — a symptom of another underlying problem.

It can be caused by physical pain, or your body’s reaction to chemical stimulants, but in most cases it is a side effect of stress caused by our living conditions. It is often triggered by fear, anxiety, worry, and depression. Sometimes insomnia happens with no apparent reason at all.

Insomnia Facts

Insomnia is the most common sleep problem among adults — it occurs in almost half of all people.

In 2002 a poll showed that 58% of adults in the US had experienced insomnia a few nights a week or more. In 2007 United States Department of Health and Human Services reported that one out of every five Americans (approximately 64 million people) suffer from insomnia regularly. And out of every ten people at least one suffers from the long-lasting (chronic) insomnia.

Insomnia is significantly more common in women than in men. Also, you have a much higher chance to experience insomnia in your youth years than later in life.

Types of Insomnia

There are clearly several types of insomnia. They differ by how long they last and when in your sleep cycle they happen:

First, there is the so-called Onset insomnia – trouble falling asleep at the beginning of the night. This is often a result of some kind of anxiety disorder: existential fear, social anxiety, phobia or an excessive worry.

Then there is Middle Insomnia – trouble falling asleep after awakening in the middle of the night and difficulty maintaining sleep. Frequently middle insomnia is a result of medical illness or pain.

Finally, there is Terminal Insomnia – early morning waking. Terminal insomnia is most often associated with depression.

Depending on how long insomnia lasts it can be Acute or Chronic.

An acute or transient insomnia is a short-term sleep disorder. It lasts from one night to a few weeks.

Short-term insomnia can be caused by any number of things: from sudden changes in the sleep environment, being in bed with a new partner, time zone shifts (such as jet lag) and by daily stress. Its consequences are: sleepiness, muscular fatigue, and impaired physical performance the next day.

If you’re unable to fall asleep consistently, at least 3 nights a week for longer than a month – you may have chronic insomnia.

Chronic insomnia can be caused by another disorder, or it can be a primary disorder. The effects depend on its causes and may vary. They might include chronic tiredness, severe muscular fatigue, slow mental performance, and memory dysfunctions. However, sometimes people with chronic insomnia may show increased alertness.

Some people who live with severe chronic insomnia see things as if they are happening in slow motion. Some report blurred or double vision, and even hallucinations…

In the next section we’ll look at the typical symptoms of  severe insomnia… (click to read)

Facts About Insomnia is a post from: Natural Insomnia Cure Secrets