Try not to worry about not getting enough sleep – it may be that you are getting enough, but it’s just less than you expect.
Don’t take naps during the day to catch up, this will affect your natural rhythm and only add to your problem. Remember – that our need for sleep is an individual thing and gets less as we get older. You may be trying to get too much. Try going to bed later or getting up earlier.

Surroundings - Go through this basic check list and see whether there are any simple changes you can make:
- Noise (too noisy, too quiet?)
- Light (too light, too dark?)
- Comfort of mattress (too hard, too soft?)
- Temperature of room (too hot, too cold?)
- Is your partner (or lack of one ) keeping you awake?

Food and Drink – anything that contains caffeine taken near
to bedtime, will reduce the quality of sleep. Examples include
coffee, tea, hot chocolate and cola. It is best not to have any of
these things within four hours of bedtime. If you are having a
bedtime drink try to make sure it is decaffeinated. Read The Full Story…

Originally posted 2009-01-28 01:51:22. Republished by Blog Post Promoter

Hormones and the autonomic nervous system have to be balanced in order to initiate and maintain sleep. Many studies have shown that acupuncture treatments can help maintain the balance of biological chemicals in the central nervous system and promote the recovery of homeostasis.

Acupuncture can help your body produce more melatonin:

In an article published in the Journal of Neuropsychiatry and Clinical Neuroscience, Spence et al. explored the relationship between melatonin and acupuncture treatments. They observed a significant increase in endogenous melatonin secretion in all of the 18 patients suffering from severe insomnia who were given acupuncture treatments twice a week for 5 weeks. Records of electrical and muscular states during the entire sleeping time indicated that, after acupuncture treatments, the patients took less time to fall asleep, had fewer occasions of waking up during sleep, and experienced increased total sleep time and deep sleep time. Anxiety, depression, and fatigue were also decreased. Interestingly, alertness in the morning was reduced as well.

Acupuncture can improve blood flow to improve sleep quality:

Hecht and his colleagues studied the relationship between the blood flow to the brain and insomnia. They noted that an insufficient blood flow to the brain could lead to low sugar levels and spontaneous waking from sleep. Dr. Omura explored the effects of blood flow to the brain on the dysfunctions of various organs. When blood pressure in the head was very low (less than 30 mmHg on both sides), a majority of the subjects experienced sleep disturbances: mainly insomnia but sometimes excessive sleepiness, difficulty concentrating, forgetfulness of recent events, and various degrees of irritability. Even with normal or higher arm blood pressure, one can still have low blood pressure in one’s head. It has been reported that electroacupuncture stimulation of the points ST36 and GB20 (just inferior to occipital bone, between the trapezius and sternocleidomastoid attachments) can treat insomnia by increasing the blood flow to the brain.

Acupuncture can decrease effects of aging :

The weakening of parasympathetic function results in the familiar signs of aging, including increased and irregular heartbeats, constipation, insomnia, erectile dysfunction, fluid retention, and systemic inflammation. These consequences may in turn contribute to many of the common diseases associated with aging, including Type-II diabetes, Alzheimer’s, arteriosclerosis, and cancer. The maintenance and restoration of parasympathetic function may boost the functions of the internal organs and slow the aging process. Acupuncture generally enhances the parasympathetic nervous system.

Acupuncture can reduce pain:

Meltzer at the Children’s Hospital of Philadelphia studied the effects of chronic pain on the sleep patterns of adolescents. He found no difference between the pain group and the healthy control group in total sleep time and bedtime. However, the group with chronic pain reported significantly longer sleep onset latency, more frequent night waking, later wake times in the morning, and more symptoms of daytime sleepiness. Acupuncture has a very good analgesic effect and can thereby help people with pain improve their sleep quality. Read The Full Story…

Originally posted 2011-08-05 01:43:44. Republished by Blog Post Promoter

If you’re having trouble getting shuteye, natural sleep aids may be able to rescue you from sleepless nights. Here, the most popular options that can help you rest.

Before starting any natural remedies, consult your doctor. Chronic insomnia can itself be a symptom of another condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it’s important to see a doctor if you are having trouble sleeping.

Here are simple, natural foods to help insomniacs sleep better:

- Chamomile. A cup of chamomile tea before bed could set you up for a successful night of sleep. The drink should help you feel calmer, relaxed and ready for bed. It can also be taken as a tincture or extract.

- Valerian. Valerian is a root that has long been used as an herbal sleep aid. It has a characteristic smell, like old socks, which comes from isovaleric acid. Valerian can be used to help occasional sleeplessness, but is also particularly helpful taken long-term. Many studies have shown valerian root to be an extremely safe and effective way to promote sleep. Patients who take valerian report that they feel less anxious and nervous, and have better rest at night.

- Kava. Kava is an anti-anxiety herb that may be helpful for anxiety-related insomnia. However, the United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava.

- Melatonin. Melatonin is a hormone that the body produces at night. It is sometimes called the “sleep hormone” because it is so important to healthy sleep. People who are blind, who suffer from jet lag, or who live in places with extended sunlight hours may have trouble sleeping because their bodies do not produce enough melatonin.

- Vitamins. Take a combo of magnesium and calcium before bed. Each has been proven to assist sleep effort independently, but they are even more effective when taken together.

Relaxation Techniques to help insomniacs sleep better:

Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. They require a minimum of 20 minutes before going to bed. There are many different techniques: Read The Full Story…

Originally posted 2009-11-23 06:52:28. Republished by Blog Post Promoter

There are a few simple rules, which can help improve your sleep.These techniques have been prove to help many people but take
time and hard work. Good luck and sleep well.

In summary, these are:
1. Do go to bed and get up at a regular time.

2. Do have a bedtime routine and wind down before bedtime.
3. Do get up if you are worrying, or are not asleep after 30
minutes, and do something relaxing.
4. Do exercise regularly, but not in the late evening.
5. Do remember that sleep changes throughout our life cycle
and that lack of sleep won`t harm us.
6. Do make sure your bed and bedroom are comfortable, for
example, noise, temperature, light, etc.
7. Do check whether any medicines you are taking may be
affecting your sleep.
8. Don`t worry about not getting enough sleep.
9. Don`t lie in bed worrying about other problems.
10. Don`t use your bed for things other than sleep.
11. Don`t eat or drink caffeine close to bedtime, and cut down
during the day.
12. Don`t smoke close to bedtime.
13. Don`t drink alcohol close to bedtime.
14.  Don`t go to bed until you feel sleepy.
15. Don`t take naps during the day.
16. Don`t stay in bed longer to catch up on lost sleep.

Originally posted 2009-04-09 05:37:41. Republished by Blog Post Promoter

Exercise promotes improved sleep quality by allowing smoother and more regular transition between the cycles and phases of sleep.

Moderate exercises lasting 15 to 30 minutes three or four times a week will help you sleep better and give extra energy. Exercise in the morning or afternoon, not close to bedtime.

Try to boost your physical daily activity during the day. The goal here is to give your body sufficient stimulation during the day so that you are not restless at night.

The following activities are relaxing and can induce sleep:

• Aerobic exercises are the greatest to combat sleeplessness. Aerobic means “with oxygen.” Aerobic exercises boost the amount of oxygen in the blood. Examples of aerobic exercises are: jogging, walking, swimming, bicycling, jumping rope, dancing, riding a stationary bicycle, and using a treadmill.

• Anaerobic, or nonaerobic, means “without oxygen.” Anaerobic exercises, such as slow walking, bowling, or strength training with weights, are important to your overall fitness level.

• Yoga has a stimulatory effect on your nervous system, particularly the brain. Yoga uses breathing techniques and yoga postures to increase blood circulation to the brain centre, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension.

• Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved in Tai Chi are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi may help people with insomnia by promoting relaxation. Read The Full Story…

Originally posted 2008-10-14 00:57:37. Republished by Blog Post Promoter

The free relaxing music and nature sounds can aid sleep, reduce stress, and provide a relaxing atmosphere for activities such as yoga, tai-chi, and meditation.

Brainwave entrainment means that a particular beat or rhythm will guide your brain’s electrical pulses, which are called brainwaves, into a new rhythm. Your brain, when it “hears” the new beat will follow it and begin to pulse at the same rate.

When brainwave entrainment is used to cure insomnia the brainwaves we want to guide you into are the waves of sleep. When you are sleeping your brainwaves slow right down. The brainwave entrainment audio you are listening to will guide your brainwaves into the rhythm of sleep. When this happens you will fall asleep.

Examples of sleep-sounds:

- Rhythmic drumming creates a hypnotic effect to help induce sleep

- The sound of the vibraphone is calming, and may reduce stress

- Rain acts as a white noise machine that masks household noises such as refrigerators, heaters, and creaking floors

- The booming sound of thunder helps to mask loud stereos, barking dogs, and traffic

- The sound of steady, rhytmic ocean waves provide a sensation of relaxation and calm.

- Birds and windchimes are comforting sounds that provide a relaxing and stress free atmosphere

- An atmosphere of rain and thunder may be especially relaxing, because one feels they cannot go out to work

- Ocean waves may remind one of a relaxing and calm vacation Read The Full Story…

Originally posted 2009-04-28 05:11:12. Republished by Blog Post Promoter

This revolutionary sleeps technique enables you to sleep better by stopping the nightly struggle. In most cases, sleep devices are safer and less intrusive than medications to treat sleep problems. It also helps you increase energy levels during the day with unique power naps or performance breaks.

Here are some of the main types of sleep devices:

1. Dreamate uses accupressure techniques to gently massage the “sleeping golden triangle” on your left wrist. Used 30 minutes before bedtime, you can retune and reset your biological clock and train your body to relax and sleep. See results in as little as a week’s worth of use, with best results after eight weeks. These precise pressure points, when gently massaged, calm the body, lower stress levels, and induce sleep. Unlike addictive sleeping pills that knock you senseless, but offer little improvement in your sleep quality.

2. CPAP device. One way to treat people who have sleep apnea is a continuous positive airway pressure (CPAP) device. A CPAP device includes a mask, tubes and a fan. It uses air pressure to push your tongue forward and open your throat. This allows air to pass through your throat. It reduces snoring and prevents apnea disturbances.You should put your CPAP device on whenever you sleep, even for naps. A CPAP device does not cure sleep apnea. But, when you use the device correctly, your sleep problems should get much better.

3. Anti snoring pillow. Anti snoring pillows are available to help stop snoring and to provide comfort while on your sleep. These are designed in such a way that the central pillow area is thinner than the portions around the edges. With anti snoring pillows, the user’s head is aligned with the spinal column regardless of the sleeping position. This provides for no obstruction on the breathing airway.Anti snoring pillows come in standard sizes and are usually white in color. The fillings may vary, and mainly covered with anti-allergy material.

Read The Full Story…

Originally posted 2008-04-23 00:55:10. Republished by Blog Post Promoter

Americans are looking more and more difficulty falling asleep and staying asleep every night, new solutions to help them sleep better and healthier.

Certified Homeopath, Cathleen Springer, has identified six common causes of insomnia in working with clients who are struggling with insomnia:

1. Nutrition. The standard American diet is not the basics of nutrition and focuses too much on fats and carbohydrates. U.S. plans are incomplete when it comes to fruit, vegetables and fiber. This imbalance is high in carbohydrates upset the body’s ability to regulate itself to sleep.

2. Excessive worry and fear. Many poor sleepers spend the night reliving the day and each of the stressful situations they experienced during the day. These are rehash, anxious thoughts very disturbing to the regular sleep cycles.

3. This old, bad bed. Old mattress and box spring can help sleep problems. Springs and lumpy old mattress may or sag on the back is not twisted, which can then lead many hours of twists and turns. No rest, deep sleep in this table.

4. Unresolved emotional issues. Did you go fight with your spouse before going to bed? Or perhaps an argument with your teenager? Emotional stress can prevent the body to slow down and relax for sleep, especially if you continue to play the event in the head.

5. Body pain. Any type of pain, be it headache, back pain, mouth sores, or stiff joints can be annoying when you try to sleep is. Often the pain wakes him up in the middle of the night and you can sleep on the return of a good night to prevent.

6. Hormonal fluctuations. Hormonal changes caused by PMS or menopause may be caused, also disrupt the sleep cycles of a normal woman. Large fluctuations in hormone levels affect sleep and mood.

Many of these sleep problems can lead to long-term dependence on drugs to sleep and stay asleep.

Americans increasingly to drugs that turn the rate of sleep disorders reached epidemic proportions. In a 2002 study, reported the National Sleep Foundation, about 58 percent of American adults reported at least one symptom of insomnia every week. These symptoms include difficulty falling asleep, difficulty staying asleep all night, waking too early or waking up tired and sleepy.

Originally posted 2011-05-30 01:22:50. Republished by Blog Post Promoter

Like adults, children with insomnia either have trouble going to sleep, staying asleep, or are simply not well rested after what should be a normal amount of time sleeping.

There are a number of symptoms that shows insomnia in children:

- memory troubles

- hyperactivity

- aggressiveness

- a decreased attention period

- irritability

- mood swings

Causes of insomnia in children:

Childhood insomnia is believed to be caused by two main reasons: the failure to assign and keep a bed time for a child is the most common, and can often turn into insomnia for a child will not be able to create and develop a sleeping pattern. Therefore it is essential for the parents to insist on a bedtime hour and also ensure that it is followed accordingly. Read The Full Story…

Originally posted 2008-07-08 04:23:41. Republished by Blog Post Promoter

Want instant insomnia relief? Can’t afford to wait another and another day to get a good night’s sleep? Then you owe it to yourself to take a look at the fast natural tips for insomnia below. These fast insomnia remedies won’t likely cure your insomnia for good, but they will give you the relief you need until you can find a more permanent solution.

1. A regular bedtime means more restful sleep.

Having regular routines might not be your “thing”, but it’s the best way to program your body to know when it’s time to sleep. So, make it a goal to go to bed the same time each night. It may be difficult at first due to the fact that you’re not completely tired, but after awhile, your body will get the hint and you’ll fall asleep in no time.

2. Get a massage to relax you. A nice massage, performed by a loved one, can be great for relaxation purposes. A full body massage would be ideal, but even a quick back-rub or scalp massage will help to provide some measure of insomnia relief.

3. Have your bedroom just for sleeping and sex! Your mind must associate it with relaxation and pleasant experience. Television in the bedroom will not help you sleep. Have your room warm comfortable and dark. Having your headboard North to South has been shown to make a positive difference, in connection with the magnetic force of the opposite poles.

4. Take a Warm Bath With Insomnia Herbs: A warm bath with a few added drops of natural herbal oil can really put you to sleep fast. The bath will relax you while the aroma from the oil will induce a feeling of overwhelming sleepiness; if you get the right herbal oil of course. Effective Herbal Oils: chamomile, valerian, lavendar, etc. As far as the natural cures for insomnia go, there’s nothing better than the regular use of insomnia herbal oils and teas.

5. Avoid naps during the day. It may seem like a good idea at the time, but a nap can really upset your ability to go to sleep when you’re supposed to. Do your best to stay awake until it is time to go to sleep at night. If you can do that, you’ll find that it’s much easier to fall asleep and stay asleep. Read The Full Story…

Originally posted 2009-03-30 03:05:54. Republished by Blog Post Promoter