Insomnia Cures

insomnia - Finding A Natural Cure

2010-07-09T07:33:00.000-07:00

Insomnia sleep disorder prevents millions of people from getting a good night sleep and they would love to find a natural insomnia cure, put their sleep problems behind them and enjoy hours of refreshing rem sleep every night.

Not long ago I had difficulty falling asleep and knew only too well the misery of insomnia. For a long time I simply couldn't get to sleep at night and would lie in bed wide-awake wishing in vain for sleep to come. Eventually of course I would manage to sleep, but what little sleep I did get didn't seem to be doing me much good.

My physical and mental health started to suffer, my body felt permanently tired during the day and I found myself suffering from stress, anxiety and, eventually, depression as my insomnia became chronic.

As my sleeping problems worsened friends and family noticed of course and, at first, expressed concern and offered advice. Soon, however, my circle of friend shrank as my anxiety and depression grew and I began to be seen as something of a 'bore'. It was time to find some...

Insomnia relief!

I had to find a cure for insomnia and my first thought was to get my doctor to prescribe some sleeping pills. However, I already had one member of my family living on drugs for the treatment of insomnia and, quite frankly, they seemed to be doing her more harm than good. So, what next?

Chronic insomnia was clearly not a new problem and countless men and women had faced it, and dealt with it, over hundreds of years. Moreover, many of them had treated their insomnia without the help of their physician and certainly without resorting to prescribed medications and drug therapy. So, there had to be a natural remedy for insomnia and a natural way to get back into a sound sleeping pattern.

Well, after a great deal of research and experimentation with an enormous variety of insomnia cures I finally found a natural cure for insomnia and now, with just a few simple changes to my lifestyle, I sleep like a baby and wake refreshed every morning.

You'll remember too that I mentioned earlier that I had one member of my family hooked on sleeping pills. As a result of my research, I was able to help her to give up the pills. Today the symptoms and side effects of her insomnia have completely disappeared and the quality of her life has improved dramatically.

She was so impressed by the help that I was able to give her that she suggested that I should gather together all of my research and put it into a practical guide that could help anyone who finds themselves with insomnia. And today, here it is.

But, although Help Me To Sleep was originally set up to tackle the problem of finding natural cures for insomnia, it has since been expanded as we have broadened our research to cover a range of sleep disorders.

Indeed, while insomnia is often thought of as a condition in itself, it is in fact just one of a number of sleep disorders and is frequently seen in conjunction with other disorders.

For this reason, Help Me To Sleep not only looks at treating insomnia but also looks at a range of other sleep disorders such as sleep apnea, narcolepsy, restless leg syndrome, shift work sleep disorder and jet lag.

Help Me To Sleep provides a wealth of insomnia remedies and cures for insomnia to help you to answer that all important question - "How to Cure Insomnia?"

If you are looking for the cure to insomnia then, no matter what your circumstances, we are confident that you will find at least one insomnia remedy in the pages of our guide which will provide the insomnia solution you are looking for.

So, before you turn to the medical profession for an answer to this common condition why not take the time to explore our guide.

We will examine the different types of insomnia and their causes and look at ways to treat the condition without turning to medication.

We consider things such as diet, as eating correctly is one of the major factors in curing insomnia, and we also look at the effects of such things as alcohol and caffeine.

But this is just the start as we delve into your bedroom conditions and bedtime routine and discuss the role played by television, reading, light, noise, temperature and much more. We also look at the part played by exercise and the effect of trying relaxation and meditation exercises.

To find out more simply click on the link below and open the door to a wealth of insomnia tips.

Cure Insomnia

2010-06-03T06:44:00.001-07:00

Insomnia is referred to the inability to sleep. It is a condition when a person faces difficulty in sleeping at night. Sleepless nights are a worrisome issue and affect the day-to-day work. The major symptoms of insomnia are difficulty in falling asleep/ staying asleep, waking up during the night, inability to fall back to sleep when awakened in the middle of the night and inability to sleep during regular hours. For some people the problem is such that they need to take sleeping pills every night to get some rest. Tension, anxiety, stress, suppressed resentment, anger, bitterness, constipation, overeating, excessive tea/coffee/smoking are some of the causes sleeplessness. Insomnia can, however, be cured using some natural remedies. Learn more about how to treat/cure insomnia or sleeplessness at home.

Home Remedy For Insomnia

An effective way to treat insomnia would be to have milk form the poppy seeds. Extract 30 grams of milk from poppy seeds and add some sugar to it. Have this mixture everyday after dinner.
Grind four nutmegs to make a fine powder out of it. Have this powder every night before going to sleep.
Insomnia can be treated following the same routine i.e. try to sleep at a fixed time every night and wake up at a fixed time in the morning. This would set a sleeping schedule.
Hot fomentations help to solve the problem of insomnia. Apply hot packs to the spine and have hot footbath before going to bed.
Intake a cup of milk with honey. This is effective in curing insomnia.
Grind the root of pippali (Piper longum) plant to make a fine powder. Every night, have 1 tsp of this powder along with jaggery and a glass of warm milk.
Take a ripe banana and mash it. Add roasted cumin seeds to it and mix properly. Consume this mashed mix before going to sleep.
Extract fresh juice of valerian wallichi. Intake 1 tsp of this every night before going to sleep.
Do regular exercise or partake in some physical activities everyday. This would /solve the problem of insomnia. Walking, jogging, skipping and swimming are the good exercises for treating insomnia.
Mix 1 tsp each of juice of celery leaves with stalks and honey. Consume this mixture everyday.
Consuming raw onion salad everyday can solve the problem of sleep.
Combine 2 tsp of fenugreek leaves juice with 1 tsp of honey. Have this combination at bed times daily.
It is advisable to have 3 cups of curd everyday for people suffering from lack of sleep.
In a cup of boiling water, add 1 tsp each of chamomile flowers, hops and valeria. Let it steep for 45. Thereafter, strain the drink and have it an hour before sleeping.
Combine bottle gourd juice and sesame oil in equal parts. Massage this combination on the scalp every night.
Alternatively, cooked leaves of the bottle gourd can be taken as a vegetable. This is also helpful in curing insomnia.
Increase in the consumption of vitamin B foods such as wholegrain cereals, pulses, and nuts. These are effective in treating insomnia.
In half a liter of water, ad one tablespoon of lettuce seeds. Boil this concoction until it reduces to 1/3rd quantity. Have this decoction when warm.
Boil 375 ml of water. Add a tsp of aniseed and cover the lid of the pan. Let it simmer for 15 minutes. Strain the decoction and drink when warm. Hot milk and honey can also be added to the tea.
Mix 0.25 gm to 0.5 gm of rauwolfia with some scented substance like cardamom. If the problem is chronic, double the intake, one in the morning and one in the evening.

Sleep Insomnia Help - Finding A Natural Insomnia Cure

2010-05-31T21:56:00.000-07:00

sleep disturbances, insomnia affects millions of people around the world and most of them would find a natural cure for insomnia, insomnia and good night to return to those days of night after night of natural sleep.

Not long ago, I knew only too well the misery of insomnia. For years, I could not sleep at night and lie awake in bed wishing in vain for sleep to come. More often than not, I would come again after an hour or more and potter around the house for a while before returning to bed. Ultimately, of course, I did manage to sleep, but little sleep, I do not seem to me much good.

My overall health started to suffer and I was constantly tired during the day, often find that I could not concentrate on things for long. I also lost all my energy and do many things I liked so much. Friends and family were able to verify the courses and at first expressed concern and offered advice. Soon, however, this has been replaced with concern the comments less useful things like how "boring" I was becoming. Finally, I found my circle of friends has been rapidly decreasing.

I had to do something to find some insomnia relief!

I had to find a cure for insomnia and the first thought that came to mind was simply to drop by the doctor's office and pick up some sleeping pills. However, I already had one member of my family living on sleeping pills and, quite frankly, they seemed to be doing her more harm than good. So, what next?

Insomnia was clearly not a new problem and countless numbers of people had faced it, and dealt with it, over hundreds of years. So, there had to be a natural remedy for insomnia and a way to get back into a sound sleeping pattern and to regain the vigor and vitality that I once enjoyed without a second thought.

Well, to cut a long story short, after spending a great deal of time and effort on research and on experimenting with an enormous variety of 'insomnia cures' I finally found a natural cure for insomnia and now, with just a few unbelievably simple changes to my lifestyle, I sleep like a baby and, if anything, have even more energy now that I did 10 years ago.

You'll remember too that I mentioned earlier that I had one member of my family firmly hooked on sleeping pills. Well, as a result of my own research, I was able to help her to give up the pills and she too is now back to her old self. In fact, you have her to thank for the fact that I'm writing this now.

indeed, while insomnia is often thought of as a condition in itself, it is in fact just one of a number of sleep disorders and is frequently seen in conjunction with other disorders.

Help Me To Sleep provides a wealth of insomnia remedies and cures for insomnia to help you to answer that all important question - "How to Cure Insomnia?"

So, simply click on the link below and open the door to a wealth of insomnia tips.

Self belief _ relaxation therapy

2010-05-31T21:51:00.000-07:00

relaxation and scripts for self-help, personal change and fulfilment

I deserve to be,

I want to be,

I can be,

I will be,

I am.

If you want to change your life you need to change how you think and change what you do. Self-help, personal change, being happy: it's up to you. No-one else.

You decide. This is the first step. Self-help starts with you. Self-help and personal change starts with your realisation that it really is in your own hands, and your decision to do something about it.

Your own self-belief is the key to successful life-change, achievement, contentment, and happiness.

Your own mind, particularly positive suggestion and visualisation, will develop your self-belief, and your determination to make successful change to your life.

This page will help you begin to change the way you think, feel and act.

Visit it any time you want to boost your self-belief, to relax, and to regain control of your life and direction.

Print this page and put it above your mirror, above your bed, above your desk, anywhere you'll see it every day.

Make time - actually schedule some time in your planner or diary to do this. It will dramatically improve your mood, attitude, and approach to life, and therefore what you get from life.

Positive suggestion and visualisation, combined with deep relaxation, is an easy way to make powerful positive personal change.

Just going through this relaxation exercise alone will help to change and improve the way you feel. If you combine the relaxation techniques with a repeated script of positive statements, such as the 'I am' script below, you will begin change the way you think, and feel, and act, and all that life offers as a result.

The more you use the relaxation exercise and say or hear the script, then the greater and more sustainable will be the effect.

The time it takes to change depends on different people. Stick with it and it will become easier, more natural, more enjoyable, and it will work.

relaxation exercise

Sit or lie down comfortably. Properly comfortably. Straighten your back, put your shoulders back to open your rib-cage.
Relax your shoulder muscles particularly. Relax your whole body, and empty your mind.
Close your eyes (obviously open them when you need to read the next stage).
Take ten deep, slow breaths. Breathe from the pit of your stomach and feel your lungs filling.
Focus on your breathing. Feel it getting deeper and slower. Feel yourself relaxing and any tension drifting away.
Relax your shoulders and neck again.
Visualise yourself being happy, succeeding, winning, being loved, laughing, feeling good.
Relax your forehead, your mouth and your eyes.
Allow a gentle smile to appear on your face as you feel a calmness enter your mind.
Then say (out load ideally) the words below (a script for personal change) to yourself:

i am

I am good person.

I have integrity.

I do what is ethically right and good.

Whatever life puts before me will be useful experience that will make me stronger, wiser, and more tolerant.

I am strong enough to understand and make allowances for other people's weaknesses, and their behaviour towards me. Other people's behaviour is about them, not me.

I focus on the joy of living my life and helping others where and when I can.

I am what I eat and drink, so I eat and drink good things.

I am what I watch and play and listen, so I watch and play and listen to good positive things.

I take exercise which I enjoy. I walk when I don't need to drive or take the bus or train.

I smile and laugh whenever I can - life is good - getting caught in the rain reminds me that it is good to be alive to feel it.

I forgive other people. Deep down everyone is a good person, just like me.

I am a compassionate and loving, caring person.

I am a good person.

I am.

insomnia cures with stress management

2010-05-31T21:49:00.000-07:00

work-related stress, stress management techniques, stress reduction and relief

Employers should provide a work environment free of stress, to recognize when stress becomes a problem for staff, and take steps to reduce stress. Work stress reduces productivity, increases management pressures and makes people ill in many respects, the evidence that continues to grow. work stress affects the performance of the brain, including the functions of work performance, memory, concentration and learning. In the UK more than 13 million working days are lost each year because of stress. Stress is believed to trigger 70% of visits to physicians, and 85% of critically ill (UK HSE stress statistics). Stress at work also provides a serious risk of litigation for all employers and organizations, carrying significant liabilities for damages, bad publicity and loss of reputation. The treatment of stress-related claims also consumes vast amounts of time management.

So, there are clearly strong economic and financial reasons for organisations to manage and reduce stress at work, aside from the obvious humanitarian and ethical considerations. If you are suffering from stress yourself the stress management guidelines here are just as relevant. See the workplace stress research articles below.

quick stress reduction techniques

If you are stressed, do one or all of these things, in whatever order that takes your fancy. These ideas can also be adapted for team development exercises.

The key to de-stressing in the moment is getting away from or removing yourself from the stressor. Developing new habits which regularly remove you and distract you from stressors and stressful situations and pressures is essentially how to manage stress on a more permanent basis.

In this modern world it is difficult if not impossible to change stressful situations. What we can do however is change and reduce our exposure to those stressful situations.

These stress reduction ideas and techniques are based on that simple principle. These tips won't change the situation causing the stress, but they will, more importantly, enable you to change your reaction and relationship to the stressful situations.

And in keeping with the tone of this stress tips section, and since colour is regarded by many as a factor in affecting mood, the calming shade of green is used for the headings..

stress reduction idea 1 - humour

Humour is one of the greatest and quickest devices for reducing stress.

Humour works because laughter produces helpful chemicals in the brain.

Humour also gets your brain thinking and working in a different way - it distracts you from having a stressed mindset. Distraction is a simple effective de-stressor - it takes your thoughts away from the stress, and thereby diffuses the stressful feelings.

Therefore most people will feel quite different and notice a change in mindset after laughing and being distracted by something humorous.

Go read the funny family fortunes answers. Or try the funny letters to the council. Even if you've seen them a hundred times before. As you start to smile and chuckle the stress begins to dissipate.

If this material fails to make you laugh then find something which does.

Keep taking the laughter medicine until you feel suitably relaxed and re-charged.

stress reduction idea 2 - brisk walk and self-talk

Go for a short quick really brisk walk outside.

Yes, actually leave the building.

Change your environment.

Breathe in some fresh air and smell the atmosphere...

Trees, rain, flowers, traffic fumes - doesn't matter - stimulate your senses with new things.

On your way out keep saying to yourself out loud (and to anyone else you see, in that daft way people say "Elvis has left the building.."):

"(your name) is leaving the building.. "

And when you are outside and free say:

"(your name) has left the building.. "

You can extend the exercise by going to a park and jogging a little.

Or do a few star-jumps - something energetic to get your body moving and relaxing.

Or stroke a dog, or pick up some litter, or kick a kid's football.

You can of course use other mantras or chants, depending on what you want to do and how far you want to get away from the stress causes, for example:

"(your name) is doing star-jumps/picking up litter/looking for a small non-threatening dog.." or

"(your name) is leaving/has left the industrial park/district/city/company/country.." etc, etc.

Of course this is daft, but the daftness reduces the stress by removing you from the stress in mind and body.

Doing something daft and physical - and reinforcing it with some daft chanting - opens up the world again.

stress reduction idea 3 - rehydrate

Go get a big cup or a bottle of water.

Here's why...

Most of us fail to drink enough water - that's water - not tea, coffee, coke, 'sports' drinks, Red Bull or fruit juice...

All of your organs, including your brain, are strongly dependent on water to function properly. It's how we are built.

If you starve your body of water you will function below your best - and you will get stressed. Physically and mentally.

Offices and workplaces commonly have a very dry atmosphere due to air conditioning, etc., which increases people's susceptibility to de-hydration.

This is why you must keep your body properly hydrated by regularly drinking water (most people need 4-8 glasses of water a day).

You will drink more water if you keep some on your desk at all times - it's human nature to drink it if it's there - so go get some now.

When you drink water you need to pee. This gives you a bit of a break and a bit of exercise now and then, which also reduces stress.

When you pee you can see if your body is properly hydrated (your pee will be clear or near clear - if it's yellow you are not taking enough water).

This will also prompt some amusing discussion and chuckling with your colleagues ("Nature calls - I'm off to the bog again...") which is also good for reducing stress.

You do not need to buy expensive mineral water. Tap water is fine.

If you do not like the taste of tap water it's probably because of the chlorine (aquarium fish don't like it either), however the chlorine dissipates quite naturally after a few hours - even through a plastic bottle - so keep some ordinary tap water in the fridge for 2-3 hours and try it then.

If you want to be really exotic add a slice of lemon or lime. Kiwi and sharon fruit are nice too...

So now you are fully watered and guffawing and exercised up to the max, read on for ideas for how to prevent stress as well as reduce and manage it.

stress reduction technique 4 - catnap or powernap

(Not so easy but still perfectly possible)

Take a quick nap. It is nature's way of recharging and re-energising.

A quick 10-30 minutes' sleep is very helpful to reduce stress.

It's obviously essential if you are driving while tired, but a quick sleep is a powerful de-stressor too.

A lunchtime snooze is very practical for home-workers - it just requires the realisation that doing so is acceptable and beneficial (when we are conditioned unfortunately to think that sleeping during the day is lazy, rather than healthy).

At some stage conventional Western industry will 'wake up' to the realisation that many people derive enormous benefit from a midday nap. Sounds ridiculous? Tell that to the many millions in the Mediterranean countries who thrive on a mid-day siesta.

People in the Mediterranean and Central Americas take a siesta every working day, and this is almost certainly related to longer life expectancy and lower levels of heart disease.

See the more detailed evidence and reasoning in the sleep and rest section below.

If your work situation is not quite ready to tolerate the concept of a daytime nap then practise a short session of self-hypnosis, combined with deep breathing, which you can do at your desk, or even in the loo. It works wonders.

See the self-hypnosis and relaxation page.

In the summer of course you can go to the nearest park and try it alfresco (that's from the Italian incidentally, al fresco, meaning in the fresh air - which is another good thing for stress reduction).

stress reduction technique 5 - make a cuppa

Any tea will do, but a flavoured cup of tea is even better.

Experiment with different natural flavourings using herbs and spices and fruit.

Fresh mint is wonderful, and excellent for the digestive system. Nettles are fantastic and contain natural relaxants. Orange zest is super (use one of those nifty little zester gadgets). Ginger root is brilliant. Many herbs, spices, fruits and edible plants make great flavoured tea, and many herbs and spices have real therapeutic properties.

Use a 'base' of green tea leaves - about half a spoonful per serving - plus the natural flavouring(s) of your choice, and freshly boiled water. Be bold - use lots of leaves - experiment until you find a blend that you really enjoy. Sugar or honey bring out the taste. Best without milk, but milk is fine if you prefer it.

Making the tea and preparing the ingredients take your mind off your problems, and then smelling and drinking the tea also relaxes you. There is something wonderful about natural plants and fruits which you can't buy in a packet. Use a tea-pot or cafetiere, or if you are happy with a bit of foliage in your drink actually brew it in a big mug or heatproof tumbler.

Fresh mint and ginger tea recipe:

Put all this into a teapot or cafetiere and add boiling water for 2-3 cups. Allow to brew for a minute or two, stir and serve. (This is enough for 2-3 mug-sized servings):

1-1½ heaped teaspoons of green tea leaves
2-4 sprigs of fresh mint (a very generous handful of leaves with or without the stems - more than you might imagine)
3-6 zest scrapes of an orange
half a teaspoon of chopped ginger root
2-4 teaspoons of sugar or 1-2 teaspoons of honey - more or less to taste

Alter the amounts to your own taste. The recipe also works very well without the orange and ginger, which is effectively the mint tea drink that is hugely popular in Morocco and other parts of North Africa. Dried mint can be substituted for fresh mint. Experiment. The Moroccan tradition is to use small glass tumblers, and somehow seeing the fine colour of the tea adds to the experience.

stress reduction technique 6 - crying

Not much is known about the physiology of crying and tears, although many find that crying - weeping proper tears - has a powerful helpful effect on stress levels. Whatever the science behind crying, a good bout of sobbing and weeping does seem to release tension and stress for many people.

Of course how and where you choose to submit to this most basic of emotional impulses is up to you. The middle of the boardroom during an important presentation to a top client is probably not a great idea, but there are more private situations and you should feel free to try it from time to time if the urge takes you.

It is a shame that attitudes towards crying and tears prevent many people from crying, and it's a sad reflection on our unforgiving society that some people who might benefit from a good cry feel that they shouldn't do it ever - even in complete privacy. Unfortunately most of us - especially boys - are told as children that crying is bad or shameful or childish, which of course is utter nonsense. Arguably only the bravest cry unashamedly - the rest of us would rather suffer than appear weak, which is daft, but nevertheless real.

Whatever, shedding a few tears can be a very good thing now and then, and if you've yet to discover its benefits then give it a try. You might be surprised.

people most at risk from stress

In one US study as many as 40% of workers described their jobs as very stressful. While not a scientific gauge and not measuring serious stress health problems, this gives some indication as to how prevalent work-related stress is. As regards official health records, in the UK, the nursing and teaching occupations are most affected by work-related stress, with 2% of workers at any one time suffering from work-related stress, depression and anxiety. (The figure for teachers rises to 4% when including physical conditions relating to stress.) Care workers, managers and professionals are the next highest affected occupations, with over 1% suffering from serious work-related stress at any one time. UK HSE work-related stress statistics suggest that work-related stress affects men and women in equal numbers, and that people in the 45-retirement age suffer more than younger people. More socially-based USA research suggests that the following American social groups are more prone to stress (this therefore not limited to work-related stress): young adults, women, working mothers, less educated people, divorced or widowed people, the unemployed, isolated people, people without health insurance, city dwellers. Combined with the factors affecting stress susceptibility (detailed below), it's not difficult to see that virtually no-one is immune from stress. An American poll found that 89% of respondents had experienced serious stress at some point in their lives. The threat from stress is perceived so strongly in Japan that the Japanese even have a word for sudden death due to overwork, 'karoushi'.

work-related stress trends

Data is sparse and confused (stress statistics are also complicated by metal health reporting in the UK), but the statistics do indicate certain growth. In the UK HSE statistics indicate a doubling of reported clinical cases between 1990 and 1999. Working days lost per annum appear to have been about 6.5 million in the mid-1990's, but rose to over 13 million by 2001. Greater awareness of the stress ailment in reporting no doubt accounts for some of this variance, but one thing's for sure: the number of people suffering from work-related stress isn't reducing.

costs of stress

UK HSE statistics suggest stress-related costs to UK employers in the region of £700m every year. The cost of stress to society is estimated at £7bn pa. (These figures were respectively £350m and £3.7bn in 1995/6 when total days lost were half present levels.)

stress causes

Stress is caused by various factors - not all of which are work-related of course, (which incidentally doesn't reduce the employer's obligation to protect against the causes of stress at work). Causes of stress - known as stressors - are in two categories: external stressors and internal stressors.

external stressors - physical conditions such as heat or cold, stressful psychological environments such as working conditions and abusive relationships, eg., bullying.

internal stressors - physical ailments such as infection or inflammation, or psychological problems such as worrying about something.

From the above, it is easy to see that work can be a source of both external and internal stressors.

Stressors are also described as either short-term (acute) or long-term (chronic):

Short-term 'acute' stress is the reaction to immediate threat, also known as the fight or flight response. This is when the primitive part of the brain and certain chemicals within the brain cause a reaction to potentially harmful stressors or warnings (just as if preparing the body to run away or defend itself), such as noise, over-crowding, danger, bullying or harassment, or even an imagined or recalled threatening experience. When the threat subsides the body returns to normal, which is called the 'relaxation response'. (NB The relaxation response among people varies; ie., people recover from acute stress at different rates.)
Long-term 'chronic' stressors are those pressures which are ongoing and continuous, when the urge to fight or flight has been suppressed. Examples of chronic stressors include: ongoing pressurised work, ongoing relationship problems, isolation, and persistent financial worries.

The working environment can generate both acute and chronic stressors, but is more likely to be a source of chronic stressors.

stress effects on health and performance

Stress is proven beyond doubt to make people ill, and evidence is increasing as to number of ailments and diseases caused by stress. Stress is now known to contribute to heart disease; it causes hypertension and high blood pressure, and impairs the immune system. Stress is also linked to strokes, IBS (irritable bowel syndrome), ulcers, diabetes, muscle and joint pain, miscarriage during pregnancy, allergies, alopecia and even premature tooth loss.

Various US studies have demonstrated that removing stress improves specific aspects of health: stress management was shown to be capable of reducing the risk of heart attack by up to 75% in people with heart disease; stress management techniques, along with methods for coping with anger, contributed to a reduction of high blood pressure, and; for chronic tension headache sufferers it was found that stress management techniques increased the effectiveness of prescribed drugs, and after six months actually equalled the effectiveness of anti-depressants. The clear implication for these ailments is that stress makes them worse.

Stress significantly reduces brain functions such as memory, concentration, and learning, all of which are central to effective performance at work. Certain tests have shown up to 50% loss of performance in cognitive tests performed by stress sufferers. Some health effects caused by stress are reversible and the body and mind reverts to normal when the stress is relieved. Other health effects caused by stress are so serious that they are irreversible, and at worse are terminal.

Stress is said by some to be a good thing, for themselves or others, that it promotes excitement and positive feelings. If these are the effects then it's not stress as defined here. It's the excitement and stimulus derived (by one who wants these feelings and can handle them) from working hard in a controlled and manageable way towards an achievable and realistic aim, which for sure can be very exciting, but it ain't stress. Stress is bad for people and organisations, it's a threat and a health risk, and it needs to be recognised and dealt with, not dismissed as something good, or welcomed as a badge of machismo - you might as well stick pins in your eyes.

causes of stress at work

These are typical causes of stress at work:

bullying or harassment, by anyone, not necessarily a person's manager
feeling powerless and uninvolved in determining one's own responsibilities
continuous unreasonable performance demands
lack of effective communication and conflict resolution
lack of job security
long working hours
excessive time away from home and family
office politics and conflict among staff
a feeling that one's reward reward is not commensurate with one's responsibility
working hours, responsibilities and pressures disrupting life-balance (diet, exercise, sleep and rest, play, family-time, etc)

factors influencing the effects of stress and stress susceptibility

A person's susceptibility to stress can be affected by any or all of these factors, which means that everyone has a different tolerance to stressors. And in respect of certain of these factors, stress susceptibility is not fixed, so each person's stress tolerance level changes over time:

childhood experience (abuse can increase stress susceptibility)
personality (certain personalities are more stress-prone than others)
genetics (particularly inherited 'relaxation response', connected with serotonin levels, the brain's 'well-being chemical')
immunity abnormality (as might cause certain diseases such as arthritis and eczema, which weaken stress resilience)
lifestyle (principally poor diet and lack of exercise)
duration and intensity of stressors (obviously...)

signs of stress - stress test

At a clinical level, stress in individuals can be be assessed scientifically by measuring the levels of two hormones produced by the adrenal glands: cortisol and DHEA (dehydroepiandrosterone), but managers do not have ready access to these methods. Managers must therefore rely on other signs. Some of these are not exclusively due to stress, nor are they certain proof of stress, but they are indicators to prompt investigation as to whether stress is present. You can use this list of ten key stress indicators as a simple initial stress test: tick the factors applicable. How did I do?

sleep difficulties
loss of appetite
poor concentration or poor memory retention
performance dip
uncharacteristic errors or missed deadlines
anger or tantrums
violent or anti-social behaviour
emotional outbursts
alcohol or drug abuse
nervous habits

methods of personal stress management and stress relief

If you are suffering from work-related stress and it's beginning to affect, or already affecting your health, stop to think: why are you taking this risk with your body and mind? Life's short enough as it is; illness is all around us; why make matters worse? Commit to change before one day change is forced upon you.

If you recognise signs of stress in a staff member, especially if you are that person's manager, don't ignore it - do something about it. It is your duty to do so. If you do not feel capable of dealing with the situation, do not ignore it; you must refer it to someone who can deal with it. You must also look for signs of non-work-related stressors or factors that increase susceptibility to stress, because these will make a person more vulnerable to work-related stressors. These rules apply to yourself as well....

Stress relief methods are many and various. There is no single remedy that applies to every person suffering from stress, and most solutions involve a combination of remedies. Successful stress management frequently relies on reducing stress susceptibility and removing the stressors, and often factors will be both contributing to susceptibility and a direct cause. Here are some simple pointers for reducing stress susceptibility and stress itself, for yourself or to help others:

stress relief pointers

think really seriously about and talk with others, to identify the causes of the stress and take steps to remove, reduce them or remove yourself (the stressed person) from the situation that causes the stress.
Understand the type(s) of stressors affecting you (or the stressed person), and the contributors to the stress susceptibility - knowing what you're dealing with is essential to developing the stress management approach.
improve diet - group B vitamins and magnesium are important, but potentially so are all the other vitamins and minerals: a balanced healthy diet is essential. Assess the current diet and identify where improvements should be made and commit to those improvements.
reduce toxin intake - obviously tobacco, alcohol especially - they might seem to provide temporary relief but they are working against the balance of the body and contributing to stress susceptibility, and therefore increasing stress itself.
take more exercise - generally, and at times when feeling very stressed - exercise burns up adrenaline and produces helpful chemicals and positive feelings.
stressed people must try to be detached, step back, look from the outside at the issues that cause the stress.
don't try to control things that are uncontrollable - instead adjust response, adapt.
share worries - talk to someone else - off-load, loneliness is a big ally of stress, so sharing the burden is essential.
increase self-awareness of personal moods and feelings - anticipate and take steps to avoid stress build-up before it becomes more serious.
explore and use relaxation methods - they do work if given a chance - yoga, meditation, self-hypnosis, massage, a breath of fresh air, anything that works and can be done in the particular situation.
seek out modern computer aids - including free downloads and desktop add-ons - for averting stresses specifically caused by sitting for long uninterrupted periods at a computer screen work-station, for example related to breathing, posture, seating, eye-strain, and RSI (repetitive strain injury).

Note also that managing stress does not cure medical problems. Relieving stress can alleviate and speed recovery from certain illnesses, particularly those caused by stress, (which depending on circumstances can disappear when the stress is relieved); i.e., relieving stress is not a substitute for conventional treatments of illness, disease and injury.

Importantly, if the stress is causing serious health effects the sufferer must consult a doctor. Do not imagine that things will improve by soldiering on, or hoping that the sufferer will somehow become more resilient; things can and probably will get worse.

For less serious forms of stress, simply identify the cause(s) of stress, then to commit/agree to removing the cause(s). If appropriate this may involve removing the person from the situation that is causing the stress. Counselling may be necessary to identify the cause(s), particularly if the sufferer has any tendency to deny or ignore the stress problem.

Acceptance, cognisance and commitment on the part of the stressed person are essential. No-one can begin to manage their stress if they are still feeling acutely stressed - they'll still be in 'fight or flight' mode. This is why a manager accused of causing stress though bullying or harassment must never be expected to resolve the problem. The situation must be handled by someone who will not perpetuate the stressful influence.

Removing the stressor(s) or the person from the stressful situation is only part of the solution; look also at the factors which affect stress susceptibility: where possible try to improve the factors that could be contributing to stress vulnerability. This particularly and frequently involves diet and exercise.

The two simplest ways to reduce stress susceptibility, and in many situations alleviate stress itself (although not removing the direct causes of stress itself) are available to everyone, cost nothing, and are guaranteed to produce virtually immediate improvements. They are diet and exercise.

diet

It's widely accepted that nutritional deficiency impairs the health of the body, and it's unrealistic not to expect the brain to be affected as well by poor diet. If the brain is affected, so are our thoughts, feelings and behaviour.

We know that certain vitamins and minerals are required to ensure healthy brain and neurological functionality. We know also that certain deficiencies relate directly to specific brain and nervous system weaknesses: The Vitamin B Group is particularly relevant to the brain, depression and stress susceptibility. Vitamin B1 deficiency is associated with depression, nervous system weakness and dementia. B2 deficiency is associated with nervous system disorders and depression. B3 is essential for protein synthesis, including the neurotransmitter serotonin, which is necessary for maintaining a healthy nervous system. Vitamin B6 is essential for neurotransmitter synthesis and maintaining healthy nervous system; B6 deficiency is associated with depression and dementia. B12 deficiency is associated with peripheral nerve degeneration, dementia, and depression.

Vitamin C is essential to protect against stress too: it maintains a healthy immune system, which is important for reducing stress susceptibility (we are more likely to suffer from stress when we are ill, and we are more prone to illness when our immune system is weak). Vitamin C speeds healing, which contributes to reducing stress susceptibility. Vitamin C is associate with improving post-traumatic stress disorders and chronic infections.

A 2003 UK 18 month study into violent and anti-social behaviour at a youth offenders institution provided remarkable evidence as to the link between diet and stress: Around 230 inmate volunteers were divided into two groups. Half were given a daily vitamin/fatty acid/mineral supplement; half were given a placebo. The group given the supplement showed a 25% reduction in recorded offences, and a 40% reduction in serious cases including violence towards others, behaviours that are directly attributable to stress.

Vitamin D helps maintain healthy body condition, particularly bones and speed of fracture healing, which are directly linked to stress susceptibility.

Adequate intake of minerals are also essential for a healthy body and brain, and so for reducing stress susceptibility.

A proper balanced diet is clearly essential, both to avoid direct physical stress causes via brain and nervous system, and to reduce stress susceptibility resulting from poor health and condition. Toxins such as alcohol, tobacco smoke, excessive salt, steroids, other drugs and other pollutants work against the balance between minerals, vitamins mind and body. Obviously then, excessive toxins from these sources will increase stress susceptibility and stress itself. (Useful information about salt and steroids.)

Some other simple (and to some, surprising) points about food, drink and diet:

Processed foods are not as good for you as fresh natural foods. Look at all the chemicals listed on the packaging to see what you are putting into your body.
Generally speaking, and contrary to popular opinion, butter is better for you than margarine. This is because the fat in butter is natural and can be converted by the body more easily than the hydrogenated fat that occurs commonly in margarines.
Fresh fruit and vegetables are good for you. Simple and true.
Fish is good for you, especially oily fish like mackerel. Battered fish from the chip shop, cooked in hydrogenated cooking oil is not so good for you.
Canned baked beans often have extremely high salt and sugar content. The beans are good for you, but the sauce isn't if it contains too much salt and sugar. Look at the contents on the label.
Canned and bottled fizzy 'pop' drinks are generally very bad for you. They contain various chemicals, including aspartame, which has been linked in several studies with nervous system disorders. Many squashes and cordials also contain aspartame.
Too much coffee is bad for you. Interestingly expresso coffee contains less caffeine than filter and instant coffee, because it passes through the coffee grounds more quickly.
Tea is good for you. Especially green tea.
Pills and tablets are not good for you, avoid them if you can. For example, next time you have a headache, don't take tablets, go for a run, or a walk in the fresh air to relax naturally.

The rule is simple and inescapable: eat and drink healthily, and avoid excessive intake of toxins, to reduce stress susceptibility and stress itself. If you are suffering from stress and not obeying this simple rule you will continue to have be stressed, and moreover you will maintain a higher susceptibility to stress.

Irrespective of your tastes, it's easy these days to have a balanced healthy diet if you want to - the challenge isn't in knowing what's good and bad, it's simple a matter of commitment and personal resolve. You have one body for the whole of your life - look after it.

sleep and rest

Sleep and rest are essential for a healthy life-balance.

We have evolved from ancestors whose sleep patterns were governed by and attuned to nature. We are born with genes and bodies which reflect our successful evolutionary survival over tens of thousands of years. Our genes and bodies do not reflect the modern world's less natural way of life.

Only in very recent generations have the modern heating, lighting, communications and entertainment technologies enabled (and encouraged) people to keep daft unnatural waking and working hours. Such behaviour is at odds with our genetic preferences.

Resisting and breaking with our genetically programmed sleep and rest patterns creates internal conflicts and stresses, just as if we were to eat unnatural foods, or breathe unnatural air.

Having a good night's sleep is vital for a healthy mind and body.

Napping during the day is also healthy. It recharges and energises, relaxes, and helps to wipe the brain of pressures and unpleasant feelings.

Evidence of the relevance and reliability of this logic is found for example in the following research by Androniki Naska et al published in the Archives of Internal Medicine on 12 February 2007, and summarised here:

The research project is titled Siesta in Healthy Adults and Coronary Mortality in the General Population. The research team was headed by Androniki Naska PhD of the Department of Hygiene and Epidemiology, University of Athens Medical School, Athens, Greece.

The introduction of the report extract explains the approach:

"Midday napping (siesta) is common in populations with low coronary mortality, but epidemiological studies have generated conflicting results. We have undertaken an analysis based on a sizable cohort with a high frequency of napping and information on potentially confounding variables including reported comorbidity, physical activity, and diet..."

The research studied 23,681 adults for an average of 6.32 years, and found that men and women taking a siesta of any frequency or duration had a coronary mortality ratio of 0.66, i.e., were 34% less likely to die of heart disease. Those occasionally napping during daytime had a 12% reduction in fatal heart disease, and people systematically napping during daytime had a 37% lower incidence of fatal heart disease. The study found the correlation strongest among working men. The study concluded: that taking a siesta (midday nap) correlates with reduced fatality from heart disease, that the correlation strengthens with the consistency of the siesta habit, and that the association was particularly evident among working men.

While the study did not measure stress per se, it is reasonable to make at least a partial connection between reduced fatality due to heart disease and reduction in stress, since the two illnesses (stress and heart disease) are undeniably linked.

Here is the Extract Study report by Androniki Naska et al published in the Archives of Internal Medicine on 12 February 2007.

exercise

Physical exercise is immensely beneficial in managing stress. This is for several reasons:

Exercise releases helpful chemicals in our brain and body that are good for us.
Exercise distracts us from the causes of stress.
Exercise warms and relaxes cold, tight muscles and tissues which contribute to stress feelings.
Exercise develops and maintains a healthy body which directly reduces stress susceptibility.

Exercise increases blood flow to the brain which is good for us. Exercises also releases hormones, and stimulates the nervous system in ways that are good for us. Exercise produces chemicals in the body such as beta-endorphin, which is proven to have a positive effect on how we feel. For many people, serious exercise produces a kind of 'high'. (It's arguable that it has this effect on everyone, but not since so many people never get to do any serious exercise they'll never know.......). Scientists still don't fully understand how exactly these effects happen, but we do know that exercise produces powerful feelings of well-being and a physical glow, both of which directly reduce stress feelings.

Exercise of all types (muscle-building and stamina-building) relaxes tense muscles and tight connective tissues in the body, which directly contribute to stress feelings and symptoms (particularly headaches). Try this next time you get a stress headache - one that comes up the back of your neck into the back of your head: stand up, leave whatever you are doing, walk outside, take a few deep breaths, roll your shoulders backwards gently, slowly at first, then gradually speed up to about one rotation per second and keep it going for one minute. You can actually feel your shoulders warming and loosening, then feel your neck muscles warming up and relaxing, and then feel the relaxing feel beginning to take the edge of the pain in the back of your head. And that's after just sixty seconds of exercise! Imagine what 15 minutes brisk walking or jogging can do. Ask anyone who's just finished a game of tennis or squash or soccer if they feel at all stressed. Of course they don't. It's actually impossible to stay stressed if you do a serious bit of exercise.

Exercise is wonderfully distracting - especially something very competitive which makes you push yourself further than you might do by yourself. When your body is involved with exercise it's very absorbing - it's actually very difficult to think about your problems when you are puffing and panting. Something terrific happens to the brain when the body works out, especially aerobic exercise - cardiovascular exercise that gets the heart pumping.

We all evolved over millions of years with bodies that were built to exercise, it's no wonder that avoiding it creates all kinds of tensions.

Exercise, like a better diet, isn't difficult to adopt - the answer is simple, the opportunity is there - it's the personal commitment that make the difference.

And a final point about 'anger management'....

anger management and stress

The term 'anger management' is widely use now as if the subject stands alone. However, 'anger management' is simply an aspect of managing stress, since anger in the workplace is a symptom of stress. Anger is often stress in denial, and as such is best approached via one-to-one counselling. Training courses can convey anger management and stress reduction theory and ideas, but one-to-one counselling is necessary to turn theory into practice. Management of anger (and any other unreasonable emotional behaviour for that matter) and the stress that causes it, can only be improved if the person wants to change - acceptance, cognisance, commitment - so awareness is the first requirement. Some angry people take pride in their anger and don't want to change; others fail to appreciate the effect on self and others. Without a commitment to change there's not a lot that a manager or employer can do to help; anger management is only possible when the angry person accepts and commits to the need to change.

A big factor in persuading someone of the need to commit to change is to look objectively and sensitively with the other person at the consequences (for themselves and others) of their anger. Often angry people are in denial ("my temper is okay, people understand it's just me and my moods...."), so removing this denial is essential. Helping angry people to realise that their behaviour is destructive and negative is an important first step. Discuss the effects on their health and their family. Get the person to see things from outside themselves.

As with stress, the next anger management step is for the angry person to understand the cause of their angry tendency, which will be a combination of stressors and stress susceptibility factors. Angry people need help in gaining this understanding - the counsellor often won't know the reason either until rapport is established. If the problem is a temporary tendency then short-term acute stress may be the direct cause. Use one-to-one counselling to discover the causes and then agree necessary action to deal with them. Where the anger is persistent, frequent and ongoing, long-term chronic stress is more likely to be the cause. Again, counselling is required to get to the root causes. Exposing these issues can be very difficult, so great sensitivity is required. The counsellor may need several sessions in order to build sufficient trust and rapport.

The situation must be referred to a suitably qualified person whenever necessary, ie when the counsellor is unable to establish a rapport, analyse the causes, or agree a way forward. In any event if you spot the need for anger management in a person be aware that serious anger, and especially violence, is a clinical problem and so must be referred to a suitably qualified advisor or support group - under no circumstances attempt to deal with seriously or violently angry people via workplace counselling; these cases require expert professional help.

Establishing commitment to change and identifying the causes is sufficient for many people to make changes and improve - the will to change, combined with awareness of causes, then leads to a solution.

ideas for stress relief - especially for workers at particular risk

Many workers in the healthcare professions are at particular risk from stress and stress-related performance issues (absenteeism, attrition, high staff turnover, etc). Other sectors also have staff that are at a higher risk than normal from the effects of work-related stress.

It is the duty of all employers to look after these people. The solutions are more complex than blaming people for not being able to cope, or blaming the recruitment selection process.

In these situations it is often assumed that better selection of (more resilient) new recruits is the solution. However, the challenge is two-fold - identifying best new candidates, and more importantly: helping and supporting staff in their roles.

In terms of identifying best new candidates, look at Emotional Intelligence methodology. The ability to absorb high levels of stress and pressure is governed largely by emotional maturity and personal well-being, which to an extent are reflected in the EQ model.

The Emotional Intelligence section contains some useful resources (for example an Emotional Intelligence competency framework, which can be used to structure interview questions or even to create an assessment tool to assist in the recruitment process).

Other methodologies are also relevant to the qualities which greatly assist in high-stress roles (and especially training/support for the people in the roles), including NLP, Transactional Analysis, and Empathy.

Existing staff and new people in stress-prone roles are also likely to benefit from help given with relaxation, stress relief, meditation, peace of mind, well-being, etc., all of which increase personal reserves necessary to deal with stressful situations, which in turn reduces attrition, absenteeism and staff losses. Happily many providers in these fields are not expensive and bring great calm to people in a wide variety of stressful jobs.

television, films, computer games - mood influencing stress factors

In the same way that 'you are what you eat' recent research suggests that also 'you are what you watch'.

Given how the brain works it is logical - and increasingly proven - that if you subject yourself to miserable, negative experiences portrayed on film and television, and computer games, that you will feel unhappy or even depressed as a result. Negative, violent, miserable images, actions, language and sounds are in effect a form of negative conditioning. They produce stress, anxiety, and actually adversely affect a person's physical health.

Evidence is growing that positive or negative images and sounds have a corresponding positive or negative affect on your physical health and well-being. Watching or violent or miserable TV, films or playing violent computer games are experiences now proven to have a directly negative effect on a person's physical health, as well as mental state.

Conversely, watching or listening to an amusing experience or portrayal in a variety of media (TV, film, even books) has a beneficial effect on your mood, and thereby will tend to improve your physical health, mental state, and reduce your stress levels.

Negative viewing and game-playing experiences are bad for you. Positive, funny experiences are good for you.

Think about and control the influences upon you - reduce the negatives and increase the positives - and you will improve your physical and mental health, and you will most certainly reduce your stress levels.

Some useful references:

Research published in 2005 by Dr Michael Miller of the University of Maryland in Baltimore confirmed the positive and negative effect on blood vessels and their 'endothelium' lining, from respectively positive and negative viewing and listening experiences, and the resulting hormonal changes that result, producing stress, and aversely affecting blood vessel performance. Healthy blood vessels and endothelium are able to dilate (open) more freely and quickly, aiding blood flow and reducing propensity to clots and related blood flow problems such as heart risks. Basically, negative experiences reduce capability of blood vessels to dilate, and positive viewing experiences and laughter reduce stress and improve blood vessel dilation. Specifically the research found that stress caused blood flow to slow by around 35%, but laughter increased it by around 22%. Miller also referenced numerous prior studies demonstrating the positive effects of humour and laughter on stress and health, together with evidence of the contrary negative effects on health, stress and the body's natural functions caused by negative viewing experiences. Miller found that stress and reduced blood vessel performance resulting from negative experiences last for around 45 minutes, and suggested that unrelenting stress could permanently (adversely) alter blood vessels.

Professor Andrew Steptoe, British Heart Foundation Professor of Psychology at University College London, has previously shown associations between positive emotional states such as happiness and low levels of the stress hormone cortisol, (as well as finding that people with a more positive outlook appear to be less affected by stressful events).

Dr Margaret Stuber's US research has demonstrated that laughter is an effective pain reducer in children, and specifically that children's stress levels were reduced after laughing, and in UK hospitals 'clown doctors' are used in children's wards to improve patients' tolerance to stress and pain, including prior to anaesthetic and operating theatre.

workplace stress and workplace health research articles

If you needed any further evidence of the damaging effects of stress and pressures in the workplace - especially for managers, here's a useful research article released 28 April 2006 by the Chartered Institute of Management:

poor workplace health is no laughing matter for uk managers

Increased anger and loss of humour amongst people in the workplace are just two of the knock-on effects that businesses now have to deal with due to poor workplace health, according to new research (published April 2006).

The 'Quality of Working Life' report published by the Chartered Management Institute and Workplace Health Connect uncovers a high number of physical and psychological symptoms and highlights the impact these have on business performance.

The survey questioned 1,541 managers in the UK revealing a poor picture of health, with only half (50%) believing they are currently in 'good' health.

Key findings of the report were:

Anger and mood: 43% admitted to feeling or becoming angry with others too easily and one third (31%) confessed to a loss of humour creating workplace pressures.
Muscle tension and headaches: More than half of those questioned (55%) complained of muscular tension or physical aches and pains. 44% said they experienced frequent headaches.
Tiredness and insomnia: Asked about psychological symptoms, 55% experienced feelings of constant tiredness at work. 57% complained of insomnia.

The report also shows that ill-health is having an impact on morale and performance. One-third (30%) admit they are irritable 'sometimes or often' towards colleagues. Some managers also want to avoid contact with other people (26%) and many (21%) have difficulty making decisions due to ill health.

Mary Chapman (no relation), chief executive of the Chartered Management Institute, says: "With the impact of ill-health being keenly felt in the workplace, managers need a better understanding of the consequences of letting relatively minor symptoms escalate. They need to take more personal responsibility for improving their health because inaction is clearly having an effect on colleagues and the knock-on effect is that customer relationships will suffer, too."

Elizabeth Gyngell, programme director at Workplace Health Connect, says: "Health activities should not be driven by a concern over legislation, but by the understanding that improved well-being can generate significant benefits to morale and performance. This means organisations should ensure their employees are well versed in identifying and addressing symptoms before they escalate."

The Chartered Management Institute helps set and raise standards in management, encouraging development to improve performance. Moreover, with in-depth research and regular policy surveys of its 71,000 individual members and 450 corporate members, the Institute has a deep understanding of the key issues. The Chartered Management Institute came into being on 1 April 2002, as a result of the Institute of Management being granted a Royal Charter.

As regards health in the workplace, Workplace Health Connect (a partnership between the CMI and the Health and Safety Executive) provides free, confidential, impartial and practical advice and support on health, safety and return-to-work issues.

Small businesses, which employ less than 250 workers and are based in England and Wales, can access the service via an Adviceline (0845 609 6006). Where needed, this will be followed up by workplace visits from qualified Workplace Health Connect advisers. These visits are available in London, the North East, the North West, South Wales and the West Midlands.

Workplace Health Connect advisers are able to advise on a range of issues that can affect workplace health including: poor manual handling technique, incorrect use of chemicals, poor hygiene in the workplace, working in dusty or noisy environments and working at a badly set up workstation.

insomnia cures and sleep aids ideas

2010-05-31T21:44:00.000-07:00

Let's first make things clear: this is not a medical page, and not meant to provide therapy or clinical symptoms of sleep apnea (or sleep apnea). These are just some simple ideas - if you care to use technology in this way - to help you go to sleep. Most of us have to sleep some time in their lives - especially when worrying about something, or are under stress for any reason. few simple changes to the way we approach sleep can make a big difference. Insomnia and sleep disorders due to a wide range of issues, and the symptoms are nearly as possible reasons. For more detailed information and expert advice on insomnia, sleep disorders and sleep apnea / sleep apnea are all kinds of specialized resources on the web - note that this is not one of them.

Every page that claims to do is secure some ideas to get to sleep.

Simple. If you have an actual medical condition, or fifty pounds overweight, or a chronic alcoholic, or if you have a really bad bad thing, this page is not for you - do not complain No is not scientific or medical substance and lack credibility - You have been warned. Also, of course not eat or drink whatever is offered below, as you know disagree with you. Take what you want. It works for me when I need it, and it also works for others, I understand. So if you just need a little help getting to sleep and you do not want to use alcohol or drugs or a depressing visit to the doctors, maybe give him a chance. Sleep well.

some simple ideas to help you go to sleep..

1. Start making it dark in your house or apartment earlier in the evening than you normally do.

Avoid a quick spell in the gym doing five hundred press ups, or a couple of hours playing the latest 'Axe-Murdering-Car-Jacker III' computer game just before your bed-time.

Think about how our ancestors got ready to go to sleep - they finished their working day, they had some grub and maybe did a little gentle frolicking in the hay, it got dark, and then they went to sleep.

These patterns are built into our DNA. If you divert from them you will not be following or satisfying your body's natural urges. Think about your lifestyle, especially what you do as bed-time approaches.

2. Eat some carbohydrate before bedtime. Carbohydrate foods are things like potatoes, rice, pasta, porridge oats, bread.

Twelve hours could pass between your evening meal and breakfast. If you are hungry while asleep this will not help you to stay asleep.

3. Drink warm milk with a spoonful of honey before retiring to bed.

Alcohol is a temporary crutch and not a sustainable cure for insomnia.

Fizzy pop or squash drinks with millions of additives are not particularly conducive to a good night's sleep either. Ditto Red Bull, coffee, etc., use your common sense.

4. When you are in bed, try this relaxation technique:

It's best to start with your face. Relax your jaw. Make sure your mouth is slightly open.

Really concentrate on relaxing your face. It will be tense almost certainly - relax it.

If you are worried about sleeping, or anything else, you face will be tense, and this makes it very difficult to get to sleep, so relax all of your face. When your face is fully relaxed you can imagine and feel your worries drifting away.

Imagine them floating away into the distance until they disappear.

Like clouds. Or bubbles.

There they go..... all gone.

Especially relax your jaw and your forehead - and open your mouth a little.

Then work you way up from toes, ankles, knees, etc.

Relax each section before moving on to the next.

Check every now and then that your face and jaw and forehead are still relaxed, and if worries reappear imagine them drifting away again until they disappear.

5. Imagine any remaining tension flowing out of your body through your toes, fingers, the crown of your head. Imagine it and feel it.

Imagine your toes and fingers tingling as you release. Feel your body relaxing - there will be little sensations that you can feel as you relax and surrender. Feel for these sensations - focus inwardly on how your body feels.

Feel your heart gently beating. Feel your breathing getting slower. Feel all over relaxing.

6. If you are still awake, check your breathing. Your breathing will have slowed. Concentrate on slowing it further.

Breathe into your neck, then your chest, then abdomen.

Avoid 'trying' to breathe. Let your body do it for you. It's actually quite a well-proven phenomenon - your body will breathe by itself..

Exhale fully.

Use words (imagine - keep your mouth still) to help slow your breathing - breathe in 'love', breathe out 'peace' - or suitable calming alternatives. Imagine the words and sounds passing through your mouth.

7. Think of the colour purple. Make it appear in your mind's eye. Other colours may appear at first, but aim for the purple. Relax into the waves of purple.

8. Roll your closed eyes upwards three times, at any pace you like. (This happens naturally when you are falling asleep and evidently triggers some sleep chemical in our body).

..... and repeat stages 4 to 8 until you are asleep (or until it's time to get up - no, seriously - if you've a mild sleep disorder or fleeting insomnia, then you might not even reach stage 8 first time around).

other useful sleep aids..

If you experience interrupted sleep, remove the clock from your room, or cover the clock with a cloth.

Avoid doing mental arithmetic about anything - it keeps the brain thinking and stops you sleeping. Instead repeat in your head something positively reinforcing about going to sleep, like:

'Sleep-time is for sleeping. When I awake fully refreshed I'll be able to do all the arithmetic I want. But for now, sleep-time is for sleeping.'

If you are sleeping when or where there is light coming into the room, wear a sleep mask that keeps out all light.

This also helps keep you from opening your eyes at night and looking at the clock.

Warn your partner and children about the mask first or you'll be giving them nightmares when they see the Lone Ranger in the bed in the morning..

'Cal/Mag' (Calcium/Magnesium) tablets seem to help some people. The magnesium relaxes the muscles apparently.

Homeopathic remedies are worth a try too, for example Calms or Calms Forte by Highlands can be used by anyone, including children, without side-effects. Follow the instructions properly and seek appropriate advice for using any of this stuff if you are not sure.

It's very very important to cease the habit or the tendency to clock-watch, count the hours, remember the hours, and tell people the next day about lack of sleep.

Focusing on the clock, the time, and discussing sleep problems at length with others guarantees that insomnia or sleep disorders continue. So find something else to talk about instead.

Telling others that you cannot sleep is actually a powerful technique for reinforcing and developing insomnia - it's a self-fulfilling prophecy - so do something else instead - like following these guidelines.

When you know and accept that watching the clock and counting the hours and telling others about lack of sleep all cause insomnia it's easier to cease the habit. So cease it immediately.

Start telling people that you are now much better or sleeping well. That you are relaxing and feeling a lot more comfortable when you go to bed, and that discussing it in this way is all part of the cure.

Say it to yourself and to others, and follow these guidelines, and you will go some or all of the way to rediscovering, and then maintaining, your natural healthy sleep patterns.

Sleep well.

more sleep tips...

mind and body sleep tips

Exercise - but not directly before bed-time. Exercise is good for your body and your physical and mental health. Again - it's the way we are built and have evolved. A brisk 30 minute walk every lunch-time - get the heart pumping - will make a big difference. Use the stairs not the elevator. Walk rather than drive whenever you can. Play some sport once a week if you can - it's typically a lot more enjoyable than exercising alone in the gym - but do whatever you enjoy as long as you do something.

As far as possible try to establish a regular bed-time pattern. Obviously it's difficult if you have a job requiring shift work, but within the bounds of what's possible - sleep is greatly helped by routine and rhythm and habit.

If you are overweight, lose weight. Excess weight is a significant factor in sleep apnoea. Losing weight is obviously more easily said than done, but if you understand that the benefits also extend to sleep then it might provide additional motivation to eat better and exercise more.

Wear socks to bed - feet get cold because circulation is weakest down there. Cold feet don't aid sleep. Warm feet do.

Learn and use the simple Emotional Freedom Technique (EFT) - it might seem a little wacky at first but it definitely works for lots of people.

atmosphere and ambiance sleep tips

Turn off unnecessary electrical equipment or move them out of the bedroom - mobile phone chargers for example. Keep electrical alarm clocks a few feet away from the bed. Electrical devices create force-fields which can affect our brains and disrupt our sleep.

Keeping the alarm clock away from the bed will also reduce the tendency to 'clock-watch'. Clock-watching keeps the brain stimulated and anxious, so don't do it.

Use some sort of gentle alarm for waking. Sudden abrupt waking makes it more difficult to establish a smooth sleep rhythm.

Keep the bedroom temperature below 70 degrees F. If you get cold wear socks and use extra blankets.

Make the room as dark as possible. If you get up in the night try to manage with as little light as possible - or no light at all - since light reactivates our waking-time chemicals and biological functions.

Listen to 'white noise' or relaxation CD's before sleeping - anything that you find natural and relaxing.

food and drink sleep tips

Avoid grain- and sugar-based snacks before bed - they raise blood-sugar levels, which hinders sleep.

Eat a high protein snack and/or a piece of fruit a few hours before bed - both aid the production of helpful sleep chemicals in our body.

Avoid drugs. They ain't natural. They ain't sustainable, and they ain't addressing the real issues.

Avoid caffeine after mid-day and certainly before bed-time - obviously - it's a stimulant. Especially avoid coffee, but caffeine is also in tea and some fizzy drinks. Some people's bodies take many, many hours to break down caffeine - it's the way we are made - we've evolved from people who until recently never drank the stuff at all.

Avoid alcohol. (See drugs above.) Alcohol also hinders the body's deep sleep functions, which is bad for general health. Alcohol also dehydrates our body, which makes us feel bad the next day.

Generally avoid food and drink that you know you are sensitive to. This again is related to our evolution. Our genes reflect our ancestors and their lifestyles. The more in tune you can become with your body's natural preferences and tolerances then the more balanced and harmonious you will become, and the better you will sleep.

activity-related sleep tips

Read something relaxing - avoid thrillers and axe-murder-type suspense books. Obviously, scary thrilling stuff is too stimulating - it activates our brain's readiness functions.

Avoid TV just before bed-time - it's far too stimulating.

Write a personal diary before sleeping, or simply note down some things to remember for tomorrow. It's a way to clear the mind. It's not easy going to sleep with unfinished business on the mind, so find a way to note it and finish it until tomorrow, when you'll be far better able to deal with it anyway.

Go to bed at a reasonable time. The human body has evolved over tens of thousands of years to re-charge and perform essential maintenance work on our biological systems at night time. Going to bed too late - especially early hours of the morning - upsets natural body functions, which makes it even more difficult to rediscover our natural sleep rhythms.

If you find yourself having to get up in the night to go to the bathroom then avoid drinking too much liquid before bed-time. If you are worried that you could die of thirst in the night then keep a glass of water by your bedside.

A hot bath, shower or sauna before bed helps afterwards to encourage a drop in body temperature, which aids sleep.

Sleep and make love in your bed, and nothing else. Watch TV and play computer games in a living room or study. If you use a bedroom for work and play activities then it will become a work and play environment. A bedroom is a special place, so keep it that way.

Lastly, of course, you'll have heard most or maybe all of this before. So ask yourself why you've not tried doing any of it, or enough of it.

Knowing the secrets of a good night's sleep is just that: 'knowing'.

'Doing', on the other hand, requires a firm commitment to make changes, and that's the real secret. Make a commitment to yourself - write it down - tell other people what you plan to do if it helps reinforce your commitment, and then do it.

Stopping Sleep Paralysis

2010-05-25T01:49:00.001-07:00

If you've never experienced sleep paralysis you might wonder what the fuss is all about. For those who have however the resultant panic attack and fear that grips you will definitely leave you looking for ways of stopping sleep paralysis. This neurological condition affects nearly everyone at one time or another. Its only when the attacks become more frequent that you should worry.

To be able to stop sleep paralysis it might help to know what it is caused by. Then by avoiding these things the incidents can be reduced or totally gotten rid of. Basically this condition manifests itself during the times when you are experiencing a dream and you are suddenly interrupted. When this happens you might find that you cannot voluntarily control your muscles you are in fact momentarily paralyzed.

The time you are trying to react do you ever notice that you are trying to react to the things that you are seeing in your dream. Now imagine the chaos that would happen if the body allowed you to physically respond to something that's not there. So the one favor you can do for yourself is try not to panic. Stopping sleep paralysis is about avoiding things that are likely to affect your sleep pattern.

Try avoiding smoking; drinking alcohol or taking in caffeine just before you sleep. Do sleep in a room that is able to keep light and sound out. Maintain a regular sleep pattern too.

These are just a few things that you can do to alleviate the condition. If you are interested in stopping sleep paralysis then you must combine these methods and techniques into a comprehensive program and routine that you can follow. Just doing these things randomly won't help.

Overcoming Sleep Paralysis

2010-05-25T01:48:00.001-07:00

Overcoming can sleep paralysis can be very easy to some people and complex to others. Here is some enlightenment to help people that want to overcome this sleep disorder.
The "Old Hag" or "The Witch" is not what you may think. For over forty years I suffered with sleep paraylsis. It was one of the most frightening things that happen to me upon awakening. I was eight years old when I had my first experience. I tried to move...but couldn't.
I tried to shout...but couldn't. I felt a presence in the room but I could not see it. What ever it was..., it felt like it was from the land of, "I'm going to get you!" After the spell was over, I got out of bed and went to my mother. I told her what had happened to me and she said it was "The Witch that riders you. To be honest, that was not comforting. What child wants to hear that they have a "Witch" that rides them in the night. As a child I was afraid of the dark. This fear followed me well into my adult years. As a Christian, I was ashamed. Perhaps you too have experienced being afraid of the dark; better known as the "Bogey-Man" syndrome. Finally, a new revelation caused me to think differently about this folklore, riding "Witch."

The Bible actually gives it one interpretation and my medical manual on the other hand gives it another and yet both books are right.
A) Sleep paralysis can be avoided by getting lots of sleep.
B) Avoid sleeping on your back.
3) Maintain a regular sleeping pattern schedule
4) To alleviat the fear of over sleeping/napping, use a alarm clock.
5) Turn the television off while sleeping.
6) Avoid substance abuse.
Discuss you fears and anxieties with someone you can trust. Often people do not understand what sleep paralysis is and will not talk about it as during the Salem Witch Trials. The hag is a malevolent witch. Folklore has it that the hag/witch comes to sit on their body in effort to entrap their soul.

"Sweet Dreams" Ding Dong "The Witch" is dead! My name is Mona P. Green. I am the author of, "Now I Lay Me Down To Sleep." I live in Plainfield, New Jersey. If your want to learn more about me, visit me at http://www.monagreen.com Sleep paralysis can be scary. Tales and folklore can cause anxiety and terror but there is now physical harm. Is sleep paralysis fatal? Well...does the phrase "scared to death mean anything? Fear can raise heart level. Although sleep paralysis is not harmful, who is to say what fear will do. I like to hear your story. Please read my upcoming book so that you too can have a good night sleep.

A Cure for Sleep Paralysis

2010-05-25T00:24:00.000-07:00

I suffered from sleep paralysis my life. A few months ago reached a point where it would happen several times a night, four or five nights a week. Someone on this site should go to my doctor for a possible answer to this problem. Before my doctor will not prescribe drugs, gave me an EEG test were normal. The following week, he prescribed a medicine called "Tofranil" take 3 25mg at bedtime. I found took 3 to start is a way! Too much and you will be asked in a trance for several days. So I would like to take 1 or 2, 25 mg tablets at bedtime. The first night I took the medication immediately aware that sleep paralysis has not happened.

I found the drug gives me a better sleep without the side affects in the morning. I took the medication and

two months. Over the weekend I had the feeling that maybe the problem was over medicating. So Saturday night after going out with friends I have come to pass before I could take medication. I had no problem at all sleeping. Sunday night I also decided not to take medicine. Unfortunately, at midnight, I woke up breathless after a very hard mode, sleep paralysis! This is the first time I went to this drug is to happen. Of course, after the accident, I took a 25mg Tofranil and had difficulty sleeping later in the evening. I am sad that I can not stop the drug from these episodes, but it sets out ways in horror sleep paralysis.

A month ago I came home for lunch to find my roommate had committed suicide.;was a moment of great anguish in my lifetime. I think because I Tofranil about a month, at least it gives me this horrible act. Taken with the drug are able to sleep without the constant thought of that terrible day. I think that sleep is a key factor in your well-being and health. Tofranil (general) 25mg is a relatively inexpensive drug. I would ask your doctor.

Natural Cures for Insomnia

2010-05-19T20:59:00.001-07:00

o you feel tired and un-refreshed on waking in the morning? Do you stay that way throughout the day or lack energy and have difficulty concentrating? If you have trouble sleeping, you may be accumulating a sleep debt. According to the National Sleep Foundation, approximately 6 out of 10 people in the United States suffer from problems getting a restful night of sleep. The World Health Organization says that one-third of the world's population experience insomnia at some stage in their lives, with approximately five per cent needing medical treatment.

Insomnia is defined as a prolonged period of abnormal sleeplessness. Poor quality sleep may result from an inability to fall asleep, waking up frequently, waking up and being unable to return to sleep, or some combination. Women seem to be more affected than men

Due to an increase of sleep-related disorders in our society, the usage of prescription sleeping pills is on the rise. But these medications carry their own risks such as daytime drowsiness, psychological dependence, physical side effects including anxiety and memory problems, and potential drug interactions. Although sometimes prescription sleep aids are necessary, there are many other simple and easy-to-implement strategies to help you sleep better. Avoid prescription and over-the-counter medications, and their potential side effects, by trying these natural cures, and help put your insomnia to rest.

1. Don't engage in mentally stimulating activities prior to bedtime.
2. Keep your bedroom for sleeping, not for TV, snacking, or working.
3. Keep pets out of the bedroom.
4. Get up if you can't sleep. Get out of bed and go into a different room until you feel sleepy.
5. Exercise daily. A great stress reliever.
6. Keep a regular schedule of sleeping and waking. Naps throw off your schedule.
7. Have yourself checked for depression - it is a common cause of sleep disturbance.
8. Avoid caffeine and alcohol, especially within 6 hours of bedtime.
9. Clear your mind by making a to-do list for tomorrow. Then you don't have to worry about forgetting important projects.
10. Quit drinking fluids 2 hours before bedtime to reduce your chance of having to get up to go to the bathroom.

Above all, reduce your stress. Stress is one of the worst causes of insomnia. Use some of the techniques above and try to remove as much stress out of your life as possible, and finally put your insomnia to bed.

Sleep Rhythms

2010-05-15T22:26:00.000-07:00

Our ideas of normal sleep may be wrong. And research that shows that normal sleep mammal means that both periods of what we experience as a common dream and differ among themselves as a peace and tranquility (which is shown below). It been shown that people are trying to take this rhythm sleep if artificial light sources, weeks or months. Some tried to sleep rhythms and found that usually leave room for a peaceful rest before going to sleep, it takes about 2 hours. Then the person sleeps about four hours, two hours of peaceful sleep, then sleep for another 4 hours, another two hours of quiet rest. This was done 14 hours sleep in the winter time should be adjusted to different amounts of natural light at other times of the year.

Quiet is peace between the full awakening of consciousness and unconsciousness of sleep normal. It is for the physiological differences between sleep and waking states. This means that there may be times of peace, which are entirely natural,

but people think it is time to accelerate the mind and start thinking / worrying about something. Another option would be to just let your mind wander a little and just kick back and watch with a cool confidence that the dream becomes again too soon.

Since most people are conditioned to believe that if sleep were unconscious, they tend to reach this state of peaceful rest, and instead stand there in silence, letting their minds and stay afloat, but the panic. They may have thoughts started floating across their minds, such as ... "Gosh, I sleep, I do not Oh, if you do not go back to sleep, then tomorrow's terrible!? If tomorrow is terrible when things and people are very confident and so then I have much work to do, or feel unhappy. .. " panic and working asset. These ideas are quite reasonable if there is the belief that people must remain unconscious for eight hours straight. Fortunately for us, scientists are discovering that remain unconscious for eight consecutive hours is not necessarily a natural man (although we usually try it for many generations).

So, for the sake of good rational attempts to solve problems it may be worth experimenting with the attitude that being slightly awake at night may be just fine. People who have waking periods may do well to either accept the waking period as a time of quiet wakefulness (hard to do with our supercharged culture) or wonder about who is calling when we awake

42 Simple Tips to Help You Get to Sleep

2010-05-15T22:21:00.000-07:00

Insomnia techniques you've probably already tried but are still worth trying again.

    * See a Doctor

      Insomnia can be a symptom of physical disorders, although for most of us it's the result of tension, stress and anxiety—and of course the more anxious we get about our insomnia, the worse it gets. If your doctor pronounces you a "healthy" insomniac, he might suggest some of the techniques provided here. Or she might prescribe drugs to help you get to sleep.

      We suggest you try all these methods first, and use drugs only as a last resort. The decision, of course, is yours.

    * Take a Warm Bath

      It's a great way to relax your body. Don't overdo it, however. You merely want to relax your body, not exhaust it. Too long in hot water and your body is drained of vitality.

      Use bath salts, or throw in Epsom salts and baking soda—one cup of each. These will relax you and also help remove toxins from your body.
    * Get a Massage

      Have your spouse (or whoever) give you a massage just before going to sleep. If you can convince them to give you a full body massage, great. If not, even a short backrub and/or a face and scalp massage can be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension

out of your muscles and soothe you to sleep.

    * Listen to Music or Other Audio

      Play some soft, soothing music that will lull you to sleep. There are many CDs designed for that very purpose. Some are specially composed music, others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat. Some will lead you to sleep with a combination of music, voice and other soothing sounds. We found one particular system that generates endless combinations of sounds tailored to your specifications. See more information...

    * Drink Warm Milk

      A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.

    * Drink Herb Tea

      If you don't like milk—or are avoiding dairy products—try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.

    * Eat a Bedtime Snack
    * Avoid Caffeine, Alcohol and Tobacco
    * Sleep in a Well-Ventilated Room
    * Sleep on a Good Firm Bed
    * Sleep on Your Back
    * Get Some Physical Exercise During the Day
    * Keep Regular Bedtime Hours
    * If You Can't Sleep, Get Up
    * Don't Sleep In
    * Get Up Earlier in the Morning
    * Keep Your Bed a Place for Sleep
    * Avoid Naps
    * Avoid Illuminated Bedroom Clocks



This website does accept selected advertising, if we feel it is appropriate for the site and of value to visitors. Contact us if you are interested.

Selected text from "Insomnia Tips" has been set to music by composer Beata Moon. Her choral piece was premiered in New York by Cantori New York on November 1, 2008.

Insomnia Tips book

Insomnia Tips at Amazon

All the information in the book is already on this website at no cost. But the book is handier and you can give copies to friends and family.

Other Sleep Resources

Some people experiencing insomnia have spoken about the benefits of memory foam in helping them have longer overall sleep periods, and longer REM sleep.
Of course there's the standard insomnia remedy
that everyone knows (although it never worked for us)

    * Counting Sheep

Some insomnia techniques you probably
haven't seen before

    * Sleep With Your Head Facing North
    * Don't Watch TV or Read Before Going to Bed
    * Toe Wiggling
    * Stomach Rub
    * Progressive Relaxation
    * Deep Breathing
    * Visualize Something Peaceful
    * Visualize Something Boring
    * Imagine It's Time to Get Up
    * Quiet Ears

And some new suggestions from readers
who have found these remedies useful for their own insomnia.

    * Not Thinking
    * Smoke Yourself to Sleep
    * Yawning
    * Sex—Alone or with Others
    * Backwards Counting / Mental Computer
    * South, Not North
    * Earplugs
    * Secure Place
    * Bedtime Routine
    * Hot Water Bottle
    * Green Cows—and Other Animals of Color
    * Short Walk Before Bed

Good luck! Have a pleasant sleep!

Source:http://www.well.com/~mick/insomnia/

Cures Insomnia Naturally part 4...

2010-05-14T19:58:00.000-07:00

I'm sure it's safe to say that we all like our sleep. Nobody loves me or woke up or just can not go to sleep. A lack of sleep can cause many health problems and problems of attitude. Help is coming, when a natural cure for insomnia without drugs. There is no need to live forever insomnia. natural cure for insomnia is simply to help you sleep, but it was found that in some cases, you can sleep longer and not go for it. Most people do not enjoy taking the medication and often can not afford anyway. This article is about low-cost ways to improve insomnia and it's all natural.

I'm sure it's safe to say that we all love our sleep. Nobody likes to be awakened or simply not able to sleep. Lack of sleep can cause many health policy issues and attitude problems. Help on the road, because there is a natural remedy against insomnia without using medication. You do not have to live with insomnia forever. natural remedy against insomnia, not just help you sleep, but it was noticed that in some cases, you will sleep longer, and would not go there. Most people do not take medicine, and many times not able to anyway. This article will discuss some economic means to treat insomnia, and it is quite natural.

One natural cure for insomnia is taking herbal supplements. These are all natural and won't harm your body. Another natural cure for insomnia is to take two teaspoons of honey in a cup of water, preferably warm. Some teas have been known to induce sleep, such as chamomille, and if you add the honey to this, you will have doubled the chance of inducing sleep.

It is believed that one cause for insomnia is from low levels of melatonin in the brain. Another natural cure for insomnia is to drink a warm glass of milk before going to bed. Milk contains an ingredient called tryptophan, which once consumed, changes to seratonin ( a soothing chemical), which converts to melatonin,( the chemical that triggers sleep). You can boost the amount of melatonin in your body this way and what do they say? Milk does a body good. A few drops of chamomille oil rubbed into the neck and shoulders can work in the same way that warm milk does. One other natural cure for insomnia is aromatherapy. The use of chamomille and lavender has been known to not only induce sleep, but produce a longer duration of sleep.

All of these ideas are a natural cure for insomnia and they are inexpensive to try. You will only need to experiment and see which natural cure for insomnia works best for you.

Can hypnotherapy Cures Insomnia ??

2010-05-14T19:54:00.000-07:00

Although one should not assume that using hypnosis as a cure for insomnia, it is one of the best ways for treating chronic insomnia. By staying through a series of exercises in hypnotherapy, you can lean natural ways to cure insomnia and be able to enjoy a good night sleep. This does not mean you have to go to a hypnotist in any way, so you can teach your subconscious that your conscious mind has forgotten. We learn things that we knew as babies, which would allow us to sleep, whatever the circumstances.

Hypnotherapy lessons teach us many things we already know a lot about sleep habits and different things that have a negative effect on it as a diet too soon before bedtime, alcohol, cigarettes and snuff. Although many of us know about melatonin as a sleep aid, we can not understand why something that is produced naturally in the retina of the eyes in the dark. So if you're a shift worker who must sleep during the day, it is important to find a way to darken the room or use "blinders" on their eyes to stop light. It is also important to have the more continuous sleep cycles, with an average of 90 minutes to get the good night's sleep.

During the hypnotherapy to improve sleep habits, we learn many of the things that we should already know, but our bodies have forgotten, or we are failing to practice. Some of those things include sleeping and waking up at about the same time each day, taking a hot bath about a hour and a half before bed, avoiding certain foods too close to bedtime, and even allowing your body to claim down before attempting to sleep. It's also important to avoid sleeping pills, especially on a regular basis, because your body will lose its natural ability to induce sleep. Sleep hypnotherapy teaches you the things that you need to do in order to return to a good nights' sleep without the use of sleeping pills. For some people having a nap of no more than one and a half hours in the afternoon helps induce a good nights' sleep, but for others it causes insomnia, so you have to follow your own body and know what works for your.

Cures Insomnia Naturally part 3..

2010-05-14T19:50:00.000-07:00

Insomnia is a common illness that causes insomnia and may be found in the case of children and adults and the elderly. There are different factors that can lead to insomnia. In medical terms, is the lack of melatonin leading cause of insomnia. In addition, depression, stress, tension may or lack of essential nutrients such as iron or magnesium cause insomnia. Women are more likely to suffer from this disease during the period of menopause. The reasons above are not the only causes of insomnia. Diseases such as diabetes, are the lung and heart disease also cause insomnia. It is best to consult a doctor before any means of cure.

The person suffering from insomnia is to take care of his health. Valta eat heavy meals or sweets before bedtime. Try without simulation of beverages like tea or coffee, or any alcohol. Dinner must be made well in advance before going to bed, so sufficient time is given so that the food is digested and does not cause insomnia. Some things in common and routine, like sleeping in bright light, reading or working when the bed is definitely to be avoided. It's time to sleep is enhanced.

There are several medications available on the market, which may improve insomnia, but a lot of side effects, which is a primary liver injury and the treatment is also temporary. Instead, there are natural ways to manage insomnia. Some of these can be done at little or no control, and a need for professionals.

Regularly. Drink a glass of warm milk before bedtime is one of the best ways to prevent insomnia, too, two tablespoons of honey and milk do wonders. Another way is to roast a pinch of cinnamon, until it becomes black and then boil it with water. Drinking this one hour before bedtime helps a lot. But this cure is not recommended to make regular cinnamon is not too good for health. Also mustard oil massage of hands and feet is an old method to treat insomnia. bag of lavender flowers near Put your pillow and the use of lavender oil on the forehead also helps a lot. Listening to lullabies, or soft music relaxes the mind and help you sleep. Acupressure and acupuncture can cure insomnia, but they require professionals. In addition, mental exercises like meditation helps the mind relax tension and stress, which can have a good sleep.

Acupressure and acupuncture can cure insomnia too, but they need the professionals. In addition, mental exercises and meditation help to relax the mind of stress and the stress that contributes to a good sleep. Breathing exercises or pranayama; is also to work miracles. morning exercises are also very important. Jogging and yoga are the best ways to stay healthy and prevent all diseases. A recent study shows that "Yoga" exercises of ancient India have the greatest potential not only to prevent but also cure almost every disease known to man. The most important point to remember is do not worry if you can not sleep. Do not add to the anxiety and not let you sleep.

Cures Insomnia Naturally part 2..

2010-05-14T19:46:00.000-07:00

Insomnia is not itself a disease. In most cases, it is a symptom of an underlying condition. Insomnia can be treated in more ways than one. In patients where depression is the disease that causes insomnia, depression treatment will cure insomnia, too. Conventional treatment of insomnia involves sedation. These drugs that induce sleep does not cure chronic insomnia. Although short-term use can have a psychological effect on the patient. Some people begin to believe they can not sleep without pills. Long term use has its own consequences and lead to high levels of dependence. Just deal with depression is well recommended course, insomnia treatment course can help you avoid side effects that come with sleeping pills.

Stress is a major reason behind the common sleep disorders insomnia and hypersomnia. Meditation and relaxation exercises can help relieve stress. Meditation can seem a difficult process to learn, but once you know the basics, it is extremely easy. Meditation requires a quiet breathing deeply and slowly, and some simple thoughts. His approach to life may affect your sleep patterns too.

People tend to worry unnecessarily and create imaginary ghosts scared to sleep problems. A positive attitude, laughter and pleasure almost always helps to get a good sleep every day. The culture of air conditioning often denies us any exposure to sufficient sunlight. Sunlight is elemental in controlling chemicals in the brain that regulate body temperature. You should have enough light to maintain normal body temperature and sleep patterns.

Sometimes it may be too tired to sleep. Try to relax your muscles massage before bedtime. You can also perform simple yoga postures, how to get control over sleep shavaasana elusive. Just concentrate on breathing, and relaxes tense muscles and have a peaceful sleep. Herbs and other natural remedies for depression can also help in treating insomnia. homeopathic medicines, like Ignatia Amara and Arsenicum Album are effective natural remedies for specific disorders of sleep. Most traditional players would have us believe that there is no other choice than sleeping pills to treat insomnia. Problem of sedatives is that they cause the light to sleep longer. Waking up in the drug-induced sleep did not leave a fresh and energetic. It leaves you groggy and tired. Sleeping pills are addictive and also leads to memory loss and poor reviews. Moreover and most importantly.

Especially sleeping pills can relieve short-term and can only treat mild cases of insomnia. The impact of insomnia can not be emphasized enough. Sleep is necessary for normal operation. Chronic insomnia can be detrimental to overall health. Natural treatment of insomnia is a set of simple procedures that are easy to follow - the suggestion of self, relaxation, exercise and meditation.

Cures Insomnia with eating rice

2010-05-12T07:42:00.000-07:00

Rice by itself is good for health as we know to provide the necessary energy for the body. In addition, carbohydrate-rich rice needed by the body to a certain extent. The question is Is Eating Rice Reducing Insomnia?.
Before answering this question, it is important to know that particular foods may not suit those who have some pre-existing conditions.
For example, an insomniac who have sleep irregularities can also be adversely affected if they are eating products that contain caffeine, rice, fish and some nuts.
Rice is rich foods and are usually very filling. If you eat a large meal before bed and get used to it, then it could be the cause of insomnia. The people who already have problems with sleep should avoid these foods. The problem with insomnia is that once started, he became a regular cycle and finally someone did not sleep day after day. Eating rice only exacerbate the problem and eventually people facing more sleep problems than solve them.
If someone has a heavy meal and eat rice at noon, it induces sleep. However, the same food did not sleep at night and even lead to negative actions. This is a strange phenomenon and mainly deals with natural body clock of people. By day, the human body is set to remain active, while at night, it is adjusted to relax and perform the tasks are minimal. By eating foods heavy in the form of rice at night, you will force your digestive system to work overtime and cause a bowel movement in the late hours.

Cures Insomnia with Adrenal Fatigue

2010-05-12T07:40:00.000-07:00

How To Cure Insomnia Adrenal Fatigue From?
Cortisol is an important hormone in the body that helps maintain a caring and active person. It also helps the human mind to remain attentive and more reactive in times of danger. This is very important for high levels of cortisol will be low during the daytime and at night.

If high cortisol levels at night, then someone suffering from insomnia.
Caffeine tends to increase levels of cortisol in the body and if someone wants to cure the problem of insomnia, he should reduce caffeine intake.
Melatonin against high cortisol levels and help drive the usual amount of sleep. Melatonin is not a cure. This is a natural hormone that regulates body's circadian rhythms. Good news is that melatonin is also available as a health supplement. However, to take the melatonin, we must find out whether they are suffering from adrenal fatigue.
There are some classic symptoms of adrenal fatigue, such as fatigue, weakness in muscles, and loss of sleep, the desire for salty or sweet foods, poor digestion and sometimes irritable bowel syndrome. Melatonin supplements can help overcome the problem of insomnia, which in turn will correct some of the side effects of fatigue experienced by people. Regular exercise also helps people to combat the problem of insomnia.
Adrenal fatigue can cause a few problems that in turn caused and promoted by insomnia. Curing insomnia at people like that but does not cure adrenal fatigue and there are several other steps they should take. Music therapy, herbal tea and sleep therapy also works on people like that.

Cures Insomnia With nutmeg tea

2010-05-12T07:36:00.000-07:00

Insomnia disorders can be traced from the way a person lives on a regular basis until the night life. When insomnia occurs at midnight (at 21:00 to 22:00 can sleep easy but 24.00 - 02:00 awoke and could not sleep again) be regarded as a fairly severe mental disorder. When you awaken in the early morning (at 3:00 to 4:00) and then can not sleep again, it's usually associated with major depression disorder.
Factors other than depression, insomnia may also be due to the influence of liquor or beverages which contains caffeine, use of sleeping pills or tranquilizers for a long time, high blood pressure-lowering drugs and beta-blocker group (such as atenadol, madolol, and propanodol).
TEA NUTMEG
Overcoming sleep disorders do not need to see a doctor, let alone taking a sedative. From the realm of plants there are some plants that can didayakan to sweeten your sleep. Weiss E.A. Essential Oil Crops in Chapter 7: Myristicaceae (1997) calls, myristicin aromatic compounds, elimicin, and safrole by 2-18%, which is contained in the seed and mace is stimulated to sleep dreaming (halusigenik) with a dose of less than 5 g. Do a lot because when consumed about 8 g (equivalent to two grains) of nutmeg, would change the nature of a dangerous drug, can even be fatal.
In some European countries, nutmeg seed used in cooking as a seasoning a little portion of meat and soup. Fulinya (wrapping skin nutmeg seed) preferably used in flavoring dishes, pickles, and ketchup. Volatile oil from seeds, mace, leather, wood, leaves and flowers as a result of her sari oleoresins used in canning industry to alcoholic beverages, and cosmetics.
Nutmeg oil is widely used as a flavoring ingredient in food products with the recommended dose of about 0.08%. This oil has the ability to kill insects (Insecticidal), antifungal (fungisidal), and antibacterial. As a medicine, nutmeg efficacious as a stimulant substances (stimulants), issued a wind (carmintive), shrink the mucous membranes or pores (astrinjen), and to overcome impotence (an aphrodisiac).
Nutmeg (Myristica fragrans Houtt) including plants from the family Myristicaceae (nutmeg-palaan). Trunked plants are reaching 18 m high with leaves that are round or oval eggs are always green throughout the year. Round yellow-skinned fruit if it is old, white flesh that is typical of materials known sweets in Bogor. Seeded hard bit thin-skinned black mace wrapped in brown colored red. The contents of the white seeds, when dried into a dark brown with a distinctive aroma similar to cloves.
Nutmeg trees can be grown in the tropics at an altitude below 700 m above sea level, hot and humid climate, rainfall 2000-3500 mm without experiencing significant drought periods. Nutmeg plants commonly cultivated in the Moluccas, particularly Ambon, and Banda. Planted on a small scale in the other islands around the Banda, Galway, West Sumatera, West Java, and Papua.
Per 100 g of fruit flesh is edible nutmeg contained approximately 10 g water, 7 g protein, 33 g fat, oils that evaporate with the main components of the mono terpene hydrocarbons (61-88%, such as alpha pinene, beta pinene, sabinene), acid monoterpenes (5-15%), aromatic ether (2-18% as myristicin, elemicin, safrole).
While the mace can be used as a sleeping pill in the form of tea. Each 100 g flowers of water containing approximately 16 g, fat 22 g, 10 g of the oil evaporated, 48 g carbohydrate, 0.1 g phosphorus, iron 13 mg. Fulinya red color from lycopene, which is the same with the red color in tomatoes.
Fennel seeds
If no nutmeg, fennel seeds so-so attempt. Plants that have a scientific name of Foeniculum vulgare Miller This includes family Apiaceae (kola-pegaganan). In Java, such as cultivated in a mountainous area in the Tengger whose fruits are harvested as ingredients in skin pulasari (Alyxia sp.) To improve the aroma of culinary herbs and seasonings.
Fennel, including an annual herbaceous plant with height up to 2 m. Segmented trunk, hollow, ribbed with monopodial branching whitish green color. The leaves are compound, pinnate, double needle shape, the tip and base of the sharp, flat edge, the length of 30-50 cm, width 15-25 cm, midrib length 5-7 cm light green to green.
Compound interest also an umbrella-shaped, growing on the tip of the stem, calyx tube shape, green, and there are five yellow crown. Fruit-shaped oval, ribbed, length 60-10 mm, width 3-4 mm, green when young parents glaucous.
The fruit is known generally as stimulants (stimulant), strengthens the stomach, peluruh sputum (expectorant), and issued a wind (carmintive). Officially has been used in the pharmaceutical industry. In India the leaves are used as medicine peluruh urine (diuretic), fruit juice can improve eyesight. In traditional Chinese medicine, fennel is used as a medicinal gastritis, hernia, indigestion, intestinal wounds, and stimulates milk production (laktagoga). In Germany used in the treatment of spastic disorders caused by stomach acid and peluruh phlegm in the form of cough syrup children.
According to Bernath et al. in the Journal of Essential Oil Research (1996) mentions, fennel fruit contains a volatile oil anetol above 70-80% pinen, fenchon, limonene, estragol, 14-22% protein, and 12 - 18.5% fat. The fruit also contains flavanoid and stigmasterol as an antioxidant, anti-fungal, antibak ten, antivirus, and act as a sedative in nervous tissue associated with psychosis (spasmolitik)
LEAF tranquilizers
In addition to the fennel and nutmeg, there is a daughter of shame that can be used as traditional medicine insomnia. Plants of the legume family (beans) has a number of names. Pis called Javanese cat, known as the Sunda jukud riyud, and people of Papua gave a mat mat. This species may have originated from South America but has spread to other tropical areas including Southeast Asia.
Whether in Indonesia, Malaysia, and Thailand used traditionally for the treatment of insomnia. In Vietnamese traditional medicine for its leaves as a sedative, so valued as a sleeping pill insomnia. In India and Thailand decoction of the entire plant for the treatment of patients with bloody urine. In Brunei root decoction drunk with asthma and diarrhea or diarrhea. The same decoction is used as a treatment in India urinary disorders and impotence (aphrodisiac).
Englert et al. the planta Medica mention, embarrassed daughter plants contain compounds that could be sensitive, ie momosine, an amino acid derivative of lysine biosynthetic results. Compounds that are toxic to some animals such as pig, rabbit, and ruminant animals.
Results of experiment by injecting 10% leaf extract lowers blood pressure effect on dogs as well as tranquilizers (sedatives), anti-inflammatory, not adherence fertilization of eggs in the uterus (anti-implantation), and anti-inflammatory arthritis. Results of tests on rats showed increased sleep time. Can lower blood sugar levels of mice with high sugar levels (diabetes) after giving the feed a maximum period of two hours and after six hours showed abnormal symptoms.
Well, make a living Yanto choose, want to use nutmeg, fennel, or embarrassed daughter. Hopefully not grumpy anymore just because the German World Cup performance in 2006 has ended. If you had stayed up late, now can sleep soundly.
DRUG concocted sleepiness
Fresh nutmeg (a, approximately 20 g) peeled, washed and shredded. The results poured boiling hot water 1 / 2 cup, and mix a tablespoon of honey, stir, drink lukewarm now. Herb was a day for a drink and can drink 1-2 times.
Nutmeg seed dry with a size 1 / 4 - 3/4-nya (2-4 g) finely ground, pour boiling hot water 1 / 2 cup, mix honey to taste. Stir and drink while warm. Remedy for a drink and please drink a day 1-2 times.
Mace dry as much as 1 / 2 - 1 tsp hot water poured boiling water 1 / 2 cup, campurhan honey to taste, stir, and drink warm. Remedy for a drink and a day may drink 1-2 times.
Fennel seeds 3 / 4 teaspoon washed, ground into powder, pour boiling water 1 / 2 cup, mixed with a tablespoon of honey, stir and drink warm. Remedy for a drink and please drink a day 1-2 times.
Daughter leaves fresh embarrassment, about a handful (25-50 g) were boiled with 1 liter of water, so stay 1/2-nya. Campurhan honey to taste. The potion to drink twice.

Cures Insomnia With Fruit

2010-05-11T07:02:00.000-07:00

Actually taking a sleeping pill at random without medical supervision is wrong and dangerous. Sleeping pills to sleep through the accelerating effect of confining the central nervous system stimulation. The effect was more rapid and tangible results, this is the reason for people who feel like taking them. Though the impact of taking sleeping pills in the long term, serious enough that it may cause negative reactions such as: dependence, addiction and toxicity.
Could not sleep a manifestation of disharmony and stimulation of brain cells. Treatment of insomnia disease is primarily know for his illness. The analysis used individually what the cause, correct the living habits that are not good, avoid the mind before bed, shower with warm water, listening to soft music, doing simple Qigong therapy and relaxation alone, maybe in that way you can sleep soundly without having to depend on sleeping pills.
Take advantage of all possibilities to guide physiological sleep, let alone issued a substance our bodies to sleep ie endorphin. If no new effective contact your doctor, and consumption of sleeping pills under his direction.
There are also other, more healthy way of eating the fruit. Italian researchers have conducted a study on eight types of grape juice, which is found in it may contain the hormone melatonin sleep aide. Is the substance that removed the pineal body of the brain, can help the adjustment cycle can treat insomnia and sleep. Night when melatonin levels rise it is a signal to sleep, otherwise if the decline in the morning means a signal to wake up.
Melatonin levels differ in different types of wine. In the (wine) wine contains antioxidants and alcohol, the amount of melatonin levels in them may be higher, more help sleep.
In addition to grapes, banana, jujube (a type of fruit name) and some other types of fruit also has a soothing effect and accelerate the nerve to sleep. Because vitamin B6 and magnesium on a banana that makes us far from feeling melancholy and tense fight, or an amino acid that is absolutely needed by the body? Source of ammonia acid, if some of these substances interact, will be a key ingredient in making our body serum, has the effect of sleep and soothing. Jujube contains proteins, sugars, vitamin C, calcium, iron, etc., which have the effect memperbaiki spleen and calm nerves, with jujube juice consumed after dinner can accelerate time to sleep.

Disturbed sleep or insomnia, for sufferers must be very painful, especially if the next day must be working or doing other activities. Quite often if many insomnia sufferers who deal with the problem with shortcuts sleeping pill that is now widely available at drug stores or pharmacies ..

Insomnia therapy .. part7 ( Sleeping Triks)

2010-05-10T22:15:00.000-07:00

Lack of sleep makes the body less energy lemasdan. So you can sleep soundly at night, do the following tips: 1. Generally there are three basic environment to sleep soundly. • Ensure your room is made dark as possible. This could mean your eyes are closed, or closed the curtains. • The room should be quiet. • room temperature made the temperature cool and fresh with 27c or below

2. Poor sleep is often a part of the worry, anxiety, obsession, guilt, anger is not remedied. Make sure that your middle or heal the wound care issues that make you thrown or dropped into your..3. Sleeping rough are often the result of the low level of serotonin. Serotonin can be added through consuming foods that trigger the formation of serotonin. Turkeys, dairy products, and bananas are examples of food materials. Secondly, there are supplements like 5HTP who can help. Another experience of a lack of serotonin associated with genetic aberrations, which needed the treatment. Do not eat protein at night because it can cause you to stay awake. Eat a light carbohydrate-containing foods in one or two hours before bedtime, such as biscuits or muffins, to get tryptophan which flowed into the brain through the foods you eat throughout the day. 4. After dinner, take activities such as walking or doing some sports, but remember to finish all of this at least 3 hours before your bedtime. We recommend that you exercise too close to bedtime can be a stimulant poor sleep. Sports more quickly can help you become relaxed. 5. before you are ready to rest, drink half a cup of herbal tea containing herbs or herbal kamomile. 6. Change what you consume. Do not drink / eat anything that contains caffeine before nightfall. Chocolate, tea, coffee, cola drinks and other beverages that contain caffeine, you should not consume in the evening. Any content that you check to make sure there is no consumption of caffeine, a stimulant containing ephedra or other sleep difficult. 7. Enough sunlight is needed throughout the day to regulate sleep cycles. If you have deviations in terms of recognizing the day (the term sleeping bats or bat), you may need a light box to add the light throughout the day. 8. Do not go to bed to watch television. If you you can not sleep, go into another room and try to read to you drowsy. Do not get up and watch television because of the color of light will continue to stimulate the brain works. 9. if you wake up in the middle of the night, do not turn on the lights, or find out what time it was. To these two things can stimulate the brain to work and out of sleep state. Lie in bed and wait until you fall back asleep. If you do not go back to sleep, get up, and other spatial membacalah go under the rather dim light until you are sleepy again. Try to build a routine that works and stay in it. Go to bed at the same hour every night and wake up at the same also.

Majalah Online Modern: Insomnia

2010-05-10T22:09:00.000-07:00

Majalah Online Modern: Insomnia

Insomnia therapy .. part6

2010-05-10T22:08:00.000-07:00

You frequently experience insomnia? find someone you can confide in whom to chat to come back drowsiness.
A recent research indicates that counseling was effective to overcome insomnia or trouble sleeping sickness.The research team led by Dr. Anne Germain from the University of Pittsburgh in Pennysylvania, USA, doing research on the 35 adults, average age 70 years who had been suffering from insomnia. After attending counseling sessions twice during the four weeks, the respondents claimed to sleep more easily.

Their results are reported in Journal of Clinical Sleep Medicine, is concerned with the results of previous studies, which states that behavioral therapy could cure chronic insomnia.
Although there are experts who have different opinions, according to them, time-consuming behavioral therapy and not necessarily successful.
But the experts generally agreed that therapy and counseling is the best treatment for insomnia than drugs that can cause addiction.
In his research, respondents were given 45 minutes of therapy sessions with a practitioner, followed by a counseling session is longer two mingu later.
During the session, respondents were asked to study the various factors that can improve sleep quality, for example, select the type of bedtime music, just climbed into bed if it really was sleepy, and so forth.
Four weeks later, more than three-quarters of respondents experienced an increase sleep quality. However, according to Dr.Anne still required further study to verify whether the respondents insomnia cured thanks to confide what they do or because of other factors.

Vent help Overcome Insomnia

Insomnia Therapy .. part 5 (Behavioral Therapy)

2010-05-09T22:06:00.000-07:00

Try doing behavioral therapy, among them a healthy sleep, stimulus control therapy, sleep restriction therapy, relaxation therapy, and other therapies, such as light therapy can help a person to sleep. Healthy sleep habits is to build a good sleep. The trick, go to bed at the same time every night and wake up at the same hour, whatever and however the circumstances. Another thing, avoid sleeping during the day, no caffeine and nicotine, and avoid alcohol.

Although alcohol has a sedative function (pain reduction), but he really can disrupt sleep. We recommend that you also do not go to sleep if the belly was too hungry or full. Build an atmosphere that helps to sleep soundly. For example, not too bright lights, no noise, and made a comfortable room temperature.
While sleep restriction therapy is to measure how long you sleep for lying in bed. If you only slept six hours for eight hours lying in bed, then it is still quite normal. But if fewer than that, you should immediately go to the doctor.
While the stimulus control therapy is built on the idea that insomnia is usually makes the bed as a place of idleness is not a place to sleep. Therefore, one of the recommendations of this therapy is to immediately get out of bed any hour you wake up from sleep.
Behavior therapy is quite effective for relieving insomnia. But it takes some time to make this effective therapy. This is what often makes people with insomnia can not wait. They want a "cure" that instant. Therefore, the consumption of drugs is one option. So, eliminate insomnia ultimately depends on your own self.

Insomnia Therapy .. part 4

2010-05-09T22:04:00.000-07:00

once again tips to cures insomnia...

Insomnia or difficulty sleeping upon one of the 10 people the United States. Insomnia can not shut an eye all night, woke in the middle soundly difficult to sleep and sleep again, woke up several times, waking up too early, or not feeling rested after waking.

Chronic insomnia is still there as the most severe insomnia because the sufferer for a month or more can not sleep on most nights. There are also short-term insmonia, sleeplessness 2-4 weeks, and transient insomnia which lasts several days.

Yet in fact only 30 percent of people with insomnia who really distrub. Insomnia may occur due to psychiatric conditions such as stress or physical disturbance in the vicinity. Excessive napping also makes the eyes awake all night.

Napping is not really necessary. The hormone melatonin is the pineal gland is issued for the body's natural clock. These hormones start flowing when the sunlight began to dim. The presence of the hormone melatonin in the body ordered the break. During the day, the hormone was not produced.
The physical environment can be a big noise near residences, such as the sound of factory machinery or passing trains. Ambient temperature is too hot or cold, so the atmosphere changes, can cause sleep disorders.
Too much coffee or caffeinated beverages, smoke cigarettes or drink alcohol before bed, can trigger insomnia. Caffeine can increase heart rate, alcohol deplete B vitamins that support the nervous system, and nicotine is neurostimulan which exactly uplifting.
The impact of insomnia is a serious decline in productivity. Insomniacs often sleepy during the day and could not concentrate on the details. They can not give consideration to resolve the issue. People also often forget to insomnia, even things that had just experienced.
The body was tired due to a sleepless night making insomniacs easily disturbed. Small things can lead to anger because of insomnia can really be torture for the sufferer and their environment.

Nutritional intake
Required nutritional intake (magnesium and calcium) are sufficient in number to ward off insomnia. Magnesium and calcium deficiency causes not sleep soundly.
Actually the function of magnesium is to relax the muscles. if the muscle stiffness, feeling grate-grate arise which make the body ache. Calcium is needed for bone growth can also be used to calm the mind. Calcium affects calming effect. Thus, the condition of anxiety or stress can be reduced by magnesium and calcium.
The hormone melatonin is beneficial to make sleep more soundly. There is now a supplement product that combines magnesium, kasium, and melatonin. Vitamin B complex may help patients with insomnia due to encourage the achievement of a break condition.
The daily diet is also worth noting. Consumption of complex carbohydrates such as bread, crackers, or bagels can help you sleep. Opposite of complex carbohydrates are simple carbohydrates like sugar.
Why are complex carbohydrates useful? the fact that these nutrients can spur spending serotin, which is a neurotransmitter that stimulates brain drowsiness.
A glass of warm milk and honey can also be a panacea to sleep more soundly. milk contains the amino acid tryptophan which can help to ease sleep serotin expenditures. Tryptophan also spur spending hormone melatonin.
Tryptophan supplement has been banned in the U.S. for ever cause a serious blood disorder caused by contaminated products. However, there is no risk for people who want to consume foods rich in tryptophan such as milk or turkey meat as an effort to reduce insomnia.
People who have trouble sleeping are encouraged to eat lettuce in the evenings. Lettuce contains opium-related substance that accelerates the drowsiness, and also contains the character antikram hyoscyarnin. Dinner should also include nuts and fish or chicken. The types that are rich in niacin (vitamin B3) which helps expenditure serotonin.
Foods that should be avoided are foods with herbs stinging, caffeine, alcohol, simple carbohydrates (sugar, syrup), food berpengawet, and canned food. Sugar and syrup is to improve blood sugar and producing energy quickly so that it will disrupt sleep.
High protein foods such as beef can prevent the production of serotonin, so wake up constantly. Monosodium glutamate (MSG) should be avoided because it raises stimulant reaction.
Avoid cheese, chocolate, spinach, and tomatoes before bedtime is also recommended. All it contains tyramin which stimulates the release of norepinephrine, so the brain awake