Study Finds that Not Coping with Stress One of Main Causes of Insomnia

stress and insomnia

Stress has been considered as one of the most common emotional issues that causes Insomnia. A recent study by the American Academy of Sleep Medicine investigated the factors that can affect our sleeping patterns. According to the study, it is not the stress that you experienced throughout the day that keeps you awake It is the way you cope with the stress and how you respond to your stressor.

The study sampled a community of 2,892 people with no history of insomnia. The participants were asked to report a number of stressful events that they encounter and their coping mechanisms with the corresponding stressful events.
The three coping mechanisms that were identified that are most likely to develop insomnia after a stressful event are:

  • Alcohol
  • Watching TV
  • Denial

According to the American Psychological Association’s Stress in America, they surveyed that almost 13 percent of Americans have turned to alcohol to ease down their stress level. But alcohol can cause sleep disturbance later at night, leaving you more exhausted and weak the next morning.

Those who opted to just watch TV or movies have a 4 percent risk of insomnia. They may forget their stressor momentarily while enjoying some entertainment, but the fact remains that their stressor is still unresolved and at the end of the day they have to come face to face with their problems.

The people who are in Denial and chose not to cope with their stress have the highest percentage of risk to develop insomnia, with a 9 percent increased of risk to develop insomnia for every sign of resignation.

Relieve stress to reduce insomnia

Thankfully, there are certain stress reliever strategies that can help you drift off at night. Dr. Vivek Pillai of the Research Center at Henry Ford Hospital suggested that mindfulness based meditation and cognitive behavioral therapy for insomnia are two of the most effective methods that can treat insomnia.

I personally treat my chronic insomnia with breathing exercise and some cardio during the morning. A long steam shower an hour before my bedtime can also make a difference.

Originally posted 2014-07-22 12:14:35. Republished by Blog Post Promoter

Help Me Sleep! What Causes Insomnia?

Insomnia and wondering how to get to sleep at night blights the lives of millions. If you aren’t getting  the recommended eight hours of sleep a night then you can feel lethargic, irritable and unable to perform at your best. Prolonged sleep deprivation can also be very damaging to your health, as your body hasn’t had time to rejuvenate.

Thankfully, wondering how to get to sleep need not be a long-term problem. Through taking the right steps to improve your ‘sleep hygiene’ and making healthy lifestyle changes, you can find ways to help you to get to sleep at night and enjoy more lucid dreams.

Why does insomnia occur?

There are a wide range of reasons why you might be thinking of visiting your doctor and asking them to ‘help me sleep.’ In fact, a reaction to medication could be the root cause, so it’s a good idea to check whether your insomnia started at a particular time.

More common reasons for insomnia are psychological, notably stress, anxiety and/or depression. There can prevent your mind from reaching the relaxed state you need to be able to drift off to sleep. So if you think your sleep deprivation might be due to a mental cause then the best advice is to try and resolve the issue that is making you anxious. Although this may be easier said than done, it’s far healthier than reaching for the sleeping pills.

Other causes of that can stop you from sleeping can include taking stimulants, such as tobacco, alcohol or caffeine, a couple of hours before you want to get some shut eye and descend into lucid dreaming. These put your mind into a heightened state of alertness which makes it difficult to firstly get to sleep and secondly to reach the level of deep sleep needed so your mind and body can rejuvenate itself during the night.

Sleep Hygiene Tips

Sleep hygiene is the process of creating the right conditions and patterns of behaviour for making how to get to sleep easier. Along with cutting out stimulants from your diet, good sleep hygiene tactics on how to go to sleep include going to bed at the same time every night, not watching TV in bed and not eating a large meal too late at night.

While sleeping pills can help for brief periods of insomnia, they can be addictive as you can start to think that the only way to sleep is to pop a few pills every night. Sleeping pills can also make you drowsy the next day, which can be dangerous if you work in a hazardous environment, such as a building site.

An alternative is to try natural remedies. This includes a warm glass of milk, bananas and camomile tea, which releases relaxing chemicals in the brain that can help you drift off to the land of nod.

So if you find yourself lying awake at night thinking ‘what can help me sleep’, try some of the tips in this article so you can stop counting sheep and spend more time enjoying lucid dreams catching zzzs.

Originally posted 2012-10-18 14:34:21. Republished by Blog Post Promoter

Help Me Sleep! – How to Sleep Better Using Relaxation Techniques

meditating to help me to sleep

meditation cc by iandeth

Picture this: the clock reads 3 a.m. and you are still thinking, “How can I sleep?” You have a major presentation and you desperately need to sleep. But your mind is running at 100 miles per minute and you are still wide awake. Sounds familiar?

One of the most ironic things about insomnia is that it is a stressful experience that is often caused by stress. Something stresses you out and keeps you up. You end up even more stressed out because you can’t sleep. So what can you do to get the sleep you need? Relax.

There are different relaxation techniques you can try to calm your nerves and still your mind. Relaxing is one of the secrets of how to sleep better, so give these relaxation techniques a try:

Deep breathing – The goal of deep breathing is to get as much fresh air into your lungs as possible. You can do this by taking deep breaths from the abdomen. Breathe in from your mouth, inhaling deeply and feeling your abdomen expand. Exhale through your mouth and feel your abdominal muscles contract. Repeat until you feel relaxed. Do this regularly and you will surely be a step closer to mastering the art of how to sleep well.

Visualization meditation – Use your imagination to transport you to a place where you feel truly relaxed. Use your senses to imagine the things you will see, hear, smell, taste, and feel when you are in that place. Concentrate on the details and be fully present in that imagined place. Visualization techniques can help you relax and help you can learn how to sleep better.

Yoga and Tai Chi – Yoga combines moving and stationary poses with deep breathing while tai chi uses slow, flowing movements. Both physical activities promote stress relief and increase your body’s relaxation response.

Originally posted 2012-05-18 08:48:34. Republished by Blog Post Promoter

Can’t Sleep? How to get to sleep naturally without medication

Can’t get to sleep?

Are you spending hours tossing and turning dreading another day at work feeling tired and irritable?

If so, you’re not alone. As many as one in ten people suffers from chronic insomnia or a sleep disorder that keeps them awake into the early hours.

Stress, physical pain and anxiety are common causes. If you’re spending hours counting sheep it could also be due to a reaction to medication or injesting stimulants late at night, such as coffee, nicotine or alcohol.

Thankfully, insomnia is a medical condition that can be treated like any other. And I don’t mean reaching for the sleeping pills. Whilst medication can help in the short term, popping a pill every time you want to get to sleep can lead to an unhealthy reliance. A few late night beers also isn’t the answer. While alcohol can make you feel drowsy, it stops you from reaching the deep level of sleep you need to feel refreshed and rejuvenated the next day.

Instead, the best way to cure insomnia is to identify the root cause.

One way is to keep a sleep diary in which you record your night time habits. This could include what you had to eat or drink, what you were doing before going to bed or what you were thinking about when trying to sleep. That way you can spot patterns in your insomnia and identify what you need to change for more hours of snoozing and less hours of stressing.

It’s also a good idea to adopt good sleep hygiene habits.

Avoid watching TV in bed but instead listen to some relaxing music.

Have a long hot bath and try natural sleep remedies, like a banana or camomile tea, just before bedtime. These habits will help your mind and body to relax so you can drift off to the land of nod.

For more advice on how to get more hours of rejuvenating sleep each night and feel more energized and alert each day, visit helpmelseep.us – the home of natural sleep solutions

Originally posted 2014-02-09 15:01:13. Republished by Blog Post Promoter

Will Listening to Music Help Me Sleep?

Will music help me sleep? It’s a good question.

When you’re battling insomnia, you lie there for hours on end, getting agitated and worrying about being tired and crabby the next day. You may dread, yet again, missing the eight hours of sleep you need to be getting every night.

There’s a wide range of reasons why you might be suffering from the nighttime blues. It could be a reaction to medication, too many cups of coffee, troubling thoughts or a wide range of other reasons.

So the first step in battling insomnia is to try and identify what is stopping you from going to sleep at night. Introducing good sleep hygiene habits, such as going to sleep at the same time every night and avoiding stimulants late at night, is a also a wise step.

But if you’ve cut out the caffeine, haven’t been sat in bed working on your laptop and cant identify any psychological reason why you are still awake, it might be worth listening to some music a try.

How can music help me sleep?

To get to sleep, your mind and body has to be able to relax. If your mind is too active, worrying about things or being distracted, then it wont be able to go through the stages of relaxation needed to drift off to sleep.

There are a number of reasons why music can help you get to sleep at night:

1. Helps your body to relax

Along with your mind, your body has to be able to relax in order to get to sleep. This means your heart has to be able to beat at a slow, steady pace so that your muscles and body can relax.

Music can help if it is slow and matches the rhythm of a calm heart because it can subconsciously slow your breathing so that you reach a semi-meditative state and your muscles stop being tense and relax.

 2. Calms down an overactive mind

Have you ever noticed how your thoughts seem to become abstract and random just as your drifting off to sleep? This is your mind becoming relaxed. It stops focusing on the here and now, but instead delves into the chaos of the subconscious mind. To help your mind get there, it needs to be able to relax.

Adopting the practices used by meditators to relax their mind and body can be an effective way of overcoming insomnia.  Soft, relaxing music can enable you to calm the mind and to think in a less ‘present’ active state.

3. Blanket out background noise

If you live in a busy street, with noisy flatmates or family members watching the TV until late at night, background noise can be a real problem. Music can be helpful in providing a blanket of soft noise to replace the background sounds that might be keeping you awake.

Another option is to listen to ‘white noise’ that provides a continuous stream of sound. This can mask distracting background noise that’s disturbing you.

What sort of music can help me sleep?

Some of the music that helps people get to sleep includes Coldplay, Loreena McKennitt or even some downbeat ‘Dream’ trance music.

The best advice is to try calm instrumental music without any vocals. If there’s a singer in the song then it can distract your mind and stop it from relaxing. This could be because your brain has to subconsciously make sense of  the words.

Soft, soothing music without vocals is probably the best for helping your mind and body to relax. You could try listening to panpipes, something ambient (like the sound of crashing waves or rainfall) or maybe even classical music.

A study by the University of Toronto  found that music with slow rhythmic patterns created a meditative mood and slower brainwaves. It also found that classical music with this pattern helped people to get to sleep faster and for longer.

So if you’re wondering ‘what music can help me sleep? try some Bach or Beethoven to see if the scientists are right and that calming classical is great for sleep.

Originally posted 2012-12-05 21:33:00. Republished by Blog Post Promoter

5 Top Tips to Stop Snoring

Snore while sleeping

Almost everyone snores, even my 23 months old toddler snores occasionally. In fact, almost 90 million people in the United States alone snore.

While common, frequent snoring can disturb other people, particularly if they are in the same bed as you. So if you get complaints from other people that they cant sleep because of your snoring, it’s sensible to find a way to stop. While there’s no miracle cure, it is possible to find ways to stop snoring by identifying the cause of why you snore. Common causes of snoring include nasal and sinus problems, being overweight, alcohol, smoking and medications, oor sleep posture and the way you are genetically born.

Here are 5 ways to stop snoring depending on the root cause:

1. Keep your nasal passages clear

This will help you to easily breathe in through your nose rather than your mouth, and help you stop snoring.

I thought at first that my snoring sound comes from my throat, but I wake up from my loud snoring one night and the sound definitely came from my nostrils. I have a sinus problem and it happens to block my airways which makes my inhalation difficult, it then creates a vacuum in my throat which leads to my snoring. An effective home remedy I tried was steam inhalation. The hot steam moistens the nasal passages and effectively clears out my blocked nose which allows me to breathe more easily and sleep peacefully.

But if you are suffering from severe sinusitis or allergy, it is better to ask your GP or pharmacist for nasal spray or antihistamine prescriptions.

2. Quit or cut down on smoking

Smoke causes swelling and catarrh that if your nasal passages become congested it will be difficult to breathe through your nose because the airflow is decreased. This blockage then causes the vibrations in your throat and nose that cause snoring.

I occasionally tried smoking in college to keep me awake when I cram on examination week. It did help me stay awake but I guess I can’t tolerate the smoke, it irritates my throat so much that I end up having a cold the next day.

3. Avoid stimulants late at night

Avoid alcohol, sleeping pills and sedatives before going to bed. They contain the same substance that relax the muscles in your throat and interfere with breathing. If you are taking a prescription medicine at the moment, it is better to talk to your doctor and see if he can give you an alternative medication that doesn’t obstruct you getting to sleep.

4. Change your sleep position

It is advisable to sleep on your side, because lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat which causes a vibrating sound when you are asleep. You can also position a pillow beneath your head to open up nasal airways passages and might help you to prevent snoring.

5. Maintain a healthy lifestyle and balanced diet

Aside from my sinusitis, your snoring problems might be due to being overweight. The fatty tissue around your neck squeezes the airway and prevents the air from flowing freely in and out of our nose and mouth, causing you to start snoring at night.

As you can see, there are many reasons why you might snore at night. To find a solution, it’s a good idea to tick off all the possible causes on the list. You might be able to stop snoring by improving your diet, giving up smoking or changing your sleeping position. But if these don’t help, and you think your snoring problem might require surgery, then it’s recommended that you speak to a doctor for their expert advice on how to stop snoring for good.

Originally posted 2014-09-22 18:44:15. Republished by Blog Post Promoter

How to Get to Sleep Naturally in 7 Simple Steps

From watching this video you will discover:

  • How to get to sleep naturally in 7 simple steps
  • 7 HORRIBLE things that can happen to your body if you don’t get enough sleep
  • Why modern lifestyles are making insomnia worse
  • Why not getting enough sleep could be aging your brain by 5 years
  • What is ‘sleep shampoo’ and how to release it in your brain
  • The recently discovered system that cleans our brain of waste products and toxins when we sleep
  • Why smartphones could be to blame for rocketing rates of insomnia
  • What are ‘anticholinergics’ and why you should avoid them as much as possible
  • The worrying link between ‘brain plaque’ and dementia
  • Why taking sleeping pills may be causing damage to your brain
  • The REAL reason more people are suffering from insomnia, and it is NOT due to stress or anxiety
  • 3 natural sleep aids taken for 1,000s of years to get more healthy, rejuvenating sleep
  • BONUS Tip – how to increase your body’s natural sleep hormone, which is vital for getting to sleep and staying asleep for longer

>>Find out more information on a Dr endorsed natural supplement that reduces anxiety, lifts mood and helps you to sleep better at night without prescription drugs and has a 92.7% positive rating after 2 years of study

Links to studies:

http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6008a2.ht
http://uk.businessinsider.com/what-happens-if-you-dont-get-enough-sleep-2017-3
https://sleepfoundation.org/media-center/press-release/quotes-the-2009-sleep-america-poll%E2%84%A2
http://www.telegraph.co.uk/women/health/bad-nights-sleep-really-does-body/
http://www.npr.org/templates/story/story.php?storyId=98674086
http://www.health.com/health/gallery/0,,20459221_10,00.html
http://www.health.com/sleep/sleep-pill-guidelines
http://www.webmd.com/sleep-disorders/guide/understanding-the-side-effects-of-sleeping-pills#2
http://www.huffingtonpost.com/katie-letourneau/melatonin-when-did-natura_b_14664742.html

Can Hypnotherapy Help if You Can’t Sleep?

try hypnotherapy if you cant sleep

Many people with insomnia rely on sleeping aids and pills just to sleep better. But another experiment that has surfaced that can make you sleep soundly at night is a more natural form of treatment – hypnotherapy. This medicinal form of hypnotism is a process which leads you into a deep sleep state, just like a fish swimming deeper into the ocean.

Recent research on its benefits for insomnia gathered objective data by using high-density electroencephalograph to document the high and low of the slow-wave sleep activity. It found that, patients that cant sleep and are suffering from insomnia because of difficulty turning off their thoughts can use hypnosis as a method in helping them focus their attention and sway off those deliberate thoughts.

Medication free, yes. But is hypnosis a risk free treatment when you cant sleep?

I have known hypnosis as a technique used by psychotherapist to treat a wide number of ailments and provide therapeutic benefits. I’d never known before that insomnia can be one of them. But what guarantee does it provide that it is safe? Knowing the vast history of hypnosis,  how does it affect the patient’s brain? After all, as the patient only responds to the suggestions of the hypnotist, being in a defenseless state is what makes it a bit scary. I’ve got a friend who tried hypnotism before and woke up an hour afterwards terrified. She thought she detached from her own body and just wandered around the room.

How does hypnotherapy cure insomnia? Considering the high cost of having insomnia and the health risks it comes with, I think it would be worth taking the risks to try it out for once. As it claims to have permanent result. The procedure is very simple; a hypnotist will coaxed you to breathe deeply and told to relax your body. Until you reach a euphoric stage where every part of your body is free from tension and at ease. And the hypnotist would count down from three. They then provide suggestive thoughts to lead your brain into certain ways of thinking.

Hypnotherapy may work for some cases of insomnia, but it doesn’t guarantee to work for patients who have low hypnotic suggestibility compared to those who have higher suggestibility. But the relaxing effect of hypnotherapy may help every patient with insomnia to feel more relaxed and ready for sleep.

Originally posted 2014-07-08 10:28:13. Republished by Blog Post Promoter

Pregnant Can’t Sleep? 3 Tips on Getting More Sleep for You and Your Baby

Pregnant woman unable to sleep

If you’re pregnant and cant sleep, you’re not alone. Insomnia in most pregnant women is a common problem among 75 percent of expectant moms, especially when on the third trimester of pregnancy.

Just like any sleep disorder, if you’re pregnant cant sleep then you need to first identify its causes. This could be a combination of hormonal changes, anxieties, leg cramps and excessive urination. Do not worry too much about your baby or the labor days, I know how I cringe just thinking about it before. But stressing yourself out won’t going to help you one bit. It’s those worrying thoughts that may be why you cant sleep when pregnant, and it’s not healthy for you or your baby.
The following are easy to follow tips suggested by Baby Centre parents when you cant sleep when pregnant. After trying some of these tips you may be surprised how quickly you can fall asleep:

Pregnant Cant Sleep Tip #1 Eat Good Food

“My grandmother told me that drinking a warm cup of milk and having a banana helps you sleep. Well, after many a night of only having one or two hours’ of sleep due to baby moving, cramps and insomnia, I was ready to try anything. Now, whenever I can’t get back to sleep, warm milk and banana does it every time.” Says Prue.

Warm milk paired with fresh fruits like cherries and bananas is a good combination to aid you to sleep. Cherries are good source of melatonin that controls the body’s internal clock to regulate sleep and researchers recommends eating them an hour before bedtime. Bananas are also rich in potassium and magnesium which are natural muscle relaxants.

Pregnant Cant Sleep Tip #2 -“Get Comfortable, means more pillows!”

“Propped up with six pillows (so basically sitting up!) helps a lot. That way I can get at least five hours’ good sleep until I awake at my usual time of 5am. I seem to be able to manage my toddler on this amount of sleep, so it must be good practice for when the baby is born.” – Ali
It gets really uncomfortable sleeping on your bed when you are already in your late pregnancy, that’s why most doctors and midwives often recommend their patients to sleep on a comfy armchair or just like what Ali did, pile those pillows on your back and sleep on comfortably.

Pregnant Cant Sleep Tip #3 -“Relax your mind and soul”

“My hubby helped me get good sleep by talking softly and massaging my aching back. And whenever I woke up due to heartburn or uneasiness, he was the one to make me calm and go back to sleep.” – Shameela
“I listen to a boring discussion on the radio and do the breathing exercises taught in the antenatal yoga classes I go to. These have a really soporific effect.” – Lisa

Relaxation techniques are very helpful if you’re pregnant and cant sleep. Deep breathing exercises and yoga are great ways to relax, it helps you put your body, soul and mind into a state of balance. You could also ask your husband to help you relax just like what Shameela’s husband did. Massage is often used to help babies sleep and it is also a good way in treating insomnia in adults.

So if you’re pregnant and cant sleep, try out these tips to get more rest and relaxation for both you and your unborn child.

Originally posted 2014-12-01 09:07:31. Republished by Blog Post Promoter

Can Brainwaves Entrainment Help Me Get to Sleep?

brainwaves entrainment

Every night, millions of people all over the world find themselves lying awake desperate for that miracle cure that can help to relax their mind so they can drift off to sleep naturally and healthily.

There are all sorts of bold claims made about light boxes, sleep clocks and hypnosis tapes that can help you get to sleep. It’s always wise to be cynical. But when the claims can be backed up by scientific research it’s worth checking out whether they might be the insomnia cure you’ve been looking for.

One of the latest treatments getting a lot of insomniacs excited (or ideally, more relaxed) is the phenomena of brainwaves entrainment and how it can help you to get to sleep.

What is brainwaves entrainment?

Our brainwaves fluctuate at different frequencies depending on the activity they are engaged in. During the daytime, when we are awake, they are typically between 12 and 30 Hertz, known as the Beta frequency. But when we are asleep the frequency slows dramatically to between 0.1 and 4 hertz, known as the Delta frequency.

In order to get to sleep, our brainwaves have to reduce from Beta to Delta. Normally this happens naturally, as our bodies and mind relax, our breathing slows and our minds drift off to the land of nod. But when you are feeling stress, depressed or anxious, you can find it difficult to relax enough mentally for your brainwaves to slow so you can get to sleep.

This is where brainwaves entrainment comes in. Brainwaves entrainment is the process of using special sounds and pulses to induce slower brain frequencies. When sounds are played at between 0.1 and 4 Hertz our brains naturally adjust themselves to replicate the slower frequency. Much like how fast dance music can make us feel more alert and active, slow sounds can help our minds to relax and feel calm and lulled into the Delta state needed for us to get to sleep.

A method of relaxation used for 100s of years

Brainwave entrainment isn’t a new concept. It’s been used for hundreds of years in spiritual and religious ceremonies to induce people into certain states of mind. Over the last hundred years brainwave entrainment has been developed and refined, and is now used widely for meditation, hypnosis and for curing insomnia.

Brainwave entrainment has been scientifically proven to be effective in reducing brainwave patterns and helping people to relax. This was done using a brainwave scanner to record feedback and images on the slowing brainwaves as a result of listening to brainwave entrainment music. What’s more, brainwave entrainment has been used successfully by the Monroe Institute since the 1980s, and many hypnosis experts swear by its power to help you feel relaxed and calm.

Where can I find brainwaves entrainment music?

There are many different types of MP3s you can buy that use brainwaves entrainment for inducing more relaxed states of mind. Many people use them as a form of therapy relaxation to reduce anxiety, stress or depression.

If you’re looking for an MP3 series focused on battling insomnia then you might want to check out the MP3 series produced by the Sleep Salon. Comprising of 12 different sessions, the set includes different types of brainwave entrainment for treating different levels of insomnia.

So if you’re suffering from bouts of insomnia then brainwave entrainment MP3s are worth trying to see if they can help you relax your mind and gain more hours of healthy, rejuvenating sleep each night. The entire Sleep Salon MP3 set is available on a 60 day money back guarantee, so if it doesn’t help to reduce your insomnia then you can get your purchase fully refunded.

Originally posted 2013-05-07 08:03:14. Republished by Blog Post Promoter




Subscribe!