Top 5 Things to Do When You Can’t Sleep

woman in bed with eyes opened suffering insomnia and sleep disorder

It is frustrating when you cant sleep for hours at night. Especially when you need to wake up early the next morning to catch a flight, to go for an interview or any one of a million important tasks done better without another sleepless night.

It’s almost funny how satirical how energetic you can feel when you cant sleep but are still wide awake. So here are five things to do when you cant sleep that might help your mind and body to relax:

1. Get up and do something – If you are feeling restless, you can walk around your living room to your bedroom and reserve your bed for sleeping. Avoid watching television or eating in your bed. Instead, grab a blanket and read a book downstairs or in your living room. This help your mind to feel more at ease and make you feel relaxed.

2. Try to stay awake during the day – This is why most people miss their flights the following morning because they tend take a nap on just a few hours early before their bedtime. So the tendency is they will be widely awake past midnight and doze off a few hours before their flight.

3. Do not drink too much before your bedtime – Drinking too much alcohol and taking drugs can affect your sleeping patter. Stimulants such as nicotine and drinking too much caffeine that contained in teas, coffee and energy drinks can make you stay awake at night.

4. Do not eat too much when you know you are too close to going to bedtime – The feeling of being full is uncomfortable and you would feel that you have to stay up late just to let your food digest.

5. Dont think about the fact you cant sleep – Finally the most important one is not to think about having insomnia when you are already on your bed. Do not let your brain stay awake because you have subconsciously told it that you are expecting it to occur.

So these are 5 things to do when you cant sleep that might help you overcome your insomnia and get more hours of healthy, rejuvenating sleep at night. What things do you do when you cant sleep?

Originally posted 2014-12-07 13:44:05. Republished by Blog Post Promoter

Help Me Sleep! – The Insomnia Checklist

Help me sleep insomnia check list

Everybody needs a good night’s sleep. Apart from giving you the chance to rest from the day’s activities, it is when we are in deep slumber that the body mends itself and prepares you for another day. So what happens then when you spend the night wide awake? You don’t get sufficient rest and your body won’t be able to make the necessary repairs.

This inability to get enough sleep is known as insomnia. If you have had one too many sleepless nights lately and you’re starting to wonder how to sleep better, then it’s time to evaluate the situation.

Here’s a quick checklist that can help you assess whether or not you are suffering from insomnia:

  • Do you toss and turn in bed for hours wondering how to sleep?
  • Do you find it hard to relax and slip into slumber even if you’re very tired?
  • Do you wake up in the middle of the night and then lie awake thinking how to go to sleep?
  • Do you have to resort to taking sleeping pills or alcohol just to catch some Zs?
  • Do you spend a good part of the day feeling tired, irritable, and sleepy?
  • Are you unable to function properly because of lack of sleep?

If you answered yes to any of these questions, then it’s likely that you are among the millions who lie in bed at night thinking, “How can I sleep?” Indeed, insomnia is the culprit behind many a sleepless night. But the good news is that there are many ways to get rid of it.

So if you are constantly wondering how to get more sleep, worry not. You may be suffering from insomnia now, but by taking the right steps, you can have sweet dreams instead.

Originally posted 2012-04-27 14:24:57. Republished by Blog Post Promoter

Sleep Apnea Considered to be One of the Main Cause of Car Accidents

Stressed man playing video gameStressed man playing video game

Sleep apnea is believed to be the primary cause of major transportation accidents. This is according to Mark Rosekind of the National Transportation Safety Board member. A new mandate is now being considered for Transportation Operators requiring truck drivers, bus drivers, pilots, train conductors and basically every mode of public transportation to undergo a sleep apnea test to screen each driver to avoid major catastrophic accidents in the future. It has been said that people who were diagnosed with sleep apnea have a tendency to rapidly fall asleep during the quiet moments of the day when they are not active. A recent accident on New York City’s Metro North line has been attributed to the train engineer who is suffering from sleep apnea, which was undiagnosed and therefore untreated.

There are no nationwide rules to require drivers and truck operators to be tested even if they are high risks. Spencer of that Independent trucking Association were dubious as to whether sleep apnea was really proven as the major cause of human errors on road accidents. Although, some big companies were taking measures to alleviate the problem. But most of them were saying that the procedure, from the diagnosis to the treatment for sleep apnea, costs way too much and they just can’t afford it. Innovative technologies are now available, which can alert the drivers to their fatigue state and preventing them to nod off while driving. By installing these high tech devices, future collision accidents could be avoided.

People with sleep apnea often dont know they have it

A lot of people suffering from sleep apnea are oblivious to its signs and symptoms. A more common sign of sleep apnea is fighting sleepiness during waking hours of the day, at work or while driving, morning headaches, concentration problems, feeling irritated, depressed, mood swings, waking up due to frequent urination, dry mouth and sore throat.

I went to a bank one morning and a lot of people were waiting to be served. I sat next to a man, I think he is on his forties, weighed more than 300 pounds and he looked haggard even though it is still early in the morning. A few minutes later, I heard someone snoring, when I turned my head to my side I saw him still sitting there dozing off and snoring loudly. I think this is one of the main reason that sleep apnea should be taken seriously. I hope that man wasn’t driving a public transport.

Originally posted 2014-07-17 09:40:03. Republished by Blog Post Promoter

5 Reasons Why You Can’t Sleep at Night

cant sleep

Sleep problems only normally start as we get older. A newborn baby sleeps 16 – 20 hours a day because this is when it bodies develop the fastest. Adults may not need that much time to sleep but getting enough shut eye is still vital for our health. If you cant sleep at night it can cause depression, high blood pressure and even early death. But before you panic and rush off to bed, remember that your doctor can advise you if your lack of sleep is endangering your health.

1. Insomnia is linked with depression

One of the common signs of depression is insomnia or an inability to fall and stay asleep. Sleep is important to restore our body to its normal state. However when we only sleep a few hours it can make us irritable, tense and on edge.  A person who is diagnosed with depression, generalized anxiety disorder (GAD) and panic disorder may worsen their symptoms if they have inadequate amount of sleep. Treating Insomnia and depression simultaneously is the best way to improve their symptoms.

2. Popping pills won’t get you far

A sleeping pill may be effective and immediate way at ending your sleeping problems in the short-term. But all medications have side effects and sleeping pills have plenty of them, plus its effect can wear off when used in the long-term. What is really important to kick insomnia for good is to have a good sleeping habit. Avoid alcohol and caffeine at least 12 hours before going to bed. Go to bed at the same time every night and wake up at the same time everyday. It’s okay to take 10-20 minutes naps in the afternoon but try not to take them later than 2pm.

3. Kitchen cures or home remedies may or may not work

The latest magical home remedy for insomnia is tart cherry juice. Researchers from Louisiana State University have found out that drinking Montmorency tart cherry juice twice a day for two weeks can increase sleep time by nearly 90 minutes among older adults with insomnia. Other than cherry juice, drinking chamomile tea and bathing in lavender oil are just some of the natural insomnia remedies you can try at home. It may or may not work for some but it won’t hurt to give it a try and see if it’s right for you.

4. Look out for the “three P’s

If you suddenly having trouble falling asleep, there are three factors you have to look out for. The predisposing factors, precipitating cause and the perpetuating cause. Predisposition may not cause the problem on having insomnia but may increase the likelihood of it occurring. This includes having a family history of poor sleepers or being an all time worrier.

Precipitating factors are those that could trigger insomnia, like lifestyle changes, a promotion at work, too much pressure at school and a whole lot more disturbance around your family, at home, health and at work/school.

Perpetuating cause are stressful events, that creates an initial disruption of sleep. Any factors that might exacerbate the problem and heightened anxiety/arousal levels for the development of depression. It may also be a case of behavior and coping strategies, like napping long periods of time during the day and spending too much time in bed.

5. Attention can make it worse

We may have learned in the past that keeping sleep diaries can help you identify the underlying factors of what’s keeping you awake. But Feinsilver advises to ignore it, he is concerned that too much analyzing and the more you think about it the harder it is to fall asleep. The best way to stop worrying is through meditation. In fact a recent study from Rush University Medical Center in Chicago shows that mindfulness meditation appears to be a viable treatment option for adults with chronic insomnia.

Originally posted 2014-10-14 09:43:11. Republished by Blog Post Promoter

The Nightwave Sleep Assistant Review – Can it really help you to get to sleep?

Nightwave Sleep Assistant

Like many medical conditions, insomnia isnt the same for everyone. It can vary from occasional bouts of not being able to get to sleep for an hour to a nightly battle of stress and frustration, dreading how exhausted you’ll feel the next day. Insomnia is a common problem, with it affecting up to a third of people – half of which suffer from it nightly.

There are all sorts of solutions you can try, from herbal remedies to sleep CDs and books to practicing good sleep hygiene. But if none of these have worked and you find yourself tempted to try sleeping pills, it might be worth taking a look at the Nightwave Sleep Assistant first.

What is the Nightwave Sleep Assistant?

The Nightwave Sleep Assistant projects a blue light onto the ceiling (or a wall) which slowly throbs in brightness. The idea is that you synchronize your breathing in time with the light. As the light’s brightness begins to fade your breathing is slows with it, enabling you to reach the relaxed mental and physical state needed for you to drift off to sleep.

The Nightwave Sleep Assistant has a 7 minute and 25 minute timer and 4 different functions: sleep mode, mood light, heartbeat stress reducer and flashlight.

Essentially, the Nightwave Sleep Assistant helps you to get to sleep in three ways:

1) If you suffer from anxious or overactive thoughts, which keep you in a state of wakeful alertness, the Nightwave Sleep Assistant can distract you from these thoughts by providing you with something else to focus on.

2) It harnesses the ancient relaxation technique of deep breathing, which helps to reduce stress levels and help you feel more relaxed

3) The light tells your brain that your eyelids are begining to droop, which subconsciously tricks you into feeling tired.

Does it work? Or it just a gimmick

The Nightwave Sleep Assistant isnt exactly cheap. So it’s wise to cynical of the claims made in the carefully worded sales pitch on their website. Whilst I haven’t used it myself, the reviews are overwhelmingly positive. In fact, it’s got 3.5 stars out of 5 from 98 reviews (at the time of writing) on Amazon which vouches for the fact that, in many cases, the Nightwave Sleep Assistant has helped people get to sleep. This includes an airline pilot, used to battling an erratic sleep schedule, and someone who hadn’t had a good night’s sleep for over four years following an accident before trying out the device.

A healthier alternative to sleeping pills?

When you’re battling insomnia night after night it can be tempting to rely in medication to resolve the problem. But this can cause problems it itself, because medication can make you feel drowsy the next day and you can come to develop a reliance on medication to help you to get to sleep. Relying on medication can also get expensive. So if the Sleep Assistant can help you to get to sleep naturally it’s going to be better for your long-term health and your wallet in the long run.

Having said that, if chronic insomnia is adversely affecting your life then you should always visit your doctor for professional advice.

Disclaimer – the links in this article are affiliate links.

Originally posted 2013-02-28 13:53:59. Republished by Blog Post Promoter

New Study Scraps Insomnia’s Link to Hypertension

bored

According to new findings, led by Dr. Nicholas Vozoris, a respirologist at St. Michael’s hospital in Toronto, insomnia does not raise the risk of hypertension. This is contrary to research published a while ago, which found that people with insomnia have higher level of stress hormones in their blood stream that would most likely elevate blood pressure. However, Dr. Vozoris pointed out that those previous studies have gathered inconsistent results. Vozoris said, “The fact that even people with more severe insomnia didn’t show a link, that finding provides impressive proof that there’s probably no real link between the two items,”

Even though, we can be at ease with these new findings, the fact remains that Insomnia can lead to several health concerns. The Centers for Disease Control and Prevention stated that more than one-quarter of the U.S. population were suffering from wakefulness disorder and 10% of American adults are experiencing chronic insomnia and the numbers are increasing every day.

Obesity, Diabetes, Anxiety and Depression are just some of the health effects of sleep loss. A person who misses a night of sleep can be expected to be exhausted the next day, reduce attention span and possible problems with short-term memory. Severe wakefulness can cause poor coordination, muscle twitching, nausea and loss of concentration as well. The various effects of sleep deprivation have yet to be fully uncovered. There are so many research and studies yet to be done to prove the hypothesis. But one thing is for sure, sleep deprivation and insomnia can pose a threat to anyone.

A healthy lifestyle and setting a regular bedtime is a key to get in sync with your body’s natural sleep-wake cycle. Try sleeping in a quieter room and settle yourself in a dark and comfortable environment. If you set a regular bedtime, then you should also set the same wake up time every day. Taking a nap on the afternoon is not a good idea, if you are following a strict bedtime rule.

Originally posted 2014-07-10 20:37:24. Republished by Blog Post Promoter

7 Changes You Can Make to Your Bedroom to Help You Sleep Better

Insomnia. Problems in Bed

So you’ve already tried natural insomnia remedies, meditated and even tried listening to some soft music, but you cant sleep and nothing seems to work! Perhaps it’s worth looking around to see whether it’s your bedroom arrangement keeping you awake at night. After all, your bedroom is supposed to be your sanctuary from the outside world. The one place where you can relax and feel calm and peaceful.

If you’re experiencing more bedtime frustrations than zzzs, here are 7 changes you can make to your bedroom to help you sleep better at night and feel more rejuvenated the next day.

1. Choose the Right Color

Calming your senses and having that feeling of tranquility, comfort and hope in your room is the best way to easily nod off. The color of your bedroom walls can have a strong impact on your emotions and feelings. Choosing the right color is important because every color has a corresponding effect with our emotions. Blue and Green can evoke a feeling of comfort and relaxation and lighter colors are associated with positive emotions of happiness.

2. Get the Right Bed

You spend 6-8 hours of your time in your bed every night, so it’s justifiable to splurge some cash on a nice, comfortable mattress. The bigger your bed is the better it is for you to sleep in, as you’re less likely to be disturbed by your partner’s movements on your side of the bed. A supple comforting mattress can lead to a better sleep, so shop around and test out different ones until you find one that is comfortable and supportive to your back.

3. Dim down your lights

If you want to know what can help me sleep, keep your room as dark as possible before going to bed. Light impedes the secretion of melatonin, a hormone that promotes sleep naturally, so even if you doze off, light can be detected through your eyelids and your brain won’t produce melatonin if it’s confused between night and day.

4. Keep your room quiet

Unless you’re a heavy sleeper, the noise of passing ambulances, cat fights or whipping winds can keep you awake at night. A quick idea to solve this is by hanging a thick rug and heavy blinds on your windows to buffer the noise a little bit. If this doesnt work,  try a white noise machine.

5. Get rid of the TV or any gadgets

It is best to free your room from any distracting technologies or gadgets. Watch your favorite TV show on another room and reserve your bedroom for sleeping purposes only. Get rid of anything stimulating that may distract you when you cant sleep at night.

6. Organize your room

A cluttered room intensifies stress and will result to a distraction and low moods. A well organized room is more relaxing and emits a calming atmosphere.

7. Clean the air and keep your room cool

Open a window during day to let the fresh air in and stale air out. A good way to filter your air inside your bedroom is by installing a HEPA-filter or air purifying plant. Keep the temperature of your room at least below 70% degrees Fahrenheit to make it easier to doze off.

 

Originally posted 2014-10-16 17:28:30. Republished by Blog Post Promoter

Sleep Hygiene Tips to Help Cure John Noble’s Sleep Disorder

It’s been reported in the news today that filming of the sci-fi show ‘Fringe’ has been brought to a halt due to one of its star actors, John Noble, suffering from a reported sleep disorder. Reports claim that his lack of sleep has been affecting his performance, and consequently filming has been halted for nine days while he gets medical treatment.

This highlights how damaging insomnia can be to your daily life. It makes you feel tired, irritable and unable to concentrate. This can obviously have negative effects on your ability to perform in your daily job, whether you’re a teacher, builder or if you sit at a desk all day.

Sleep disorders and insomnia can be caused by a variety of mental and medical triggers. So one of the first steps to curing insomnia is to identify the underlying cause, whether it’s feeling anxious about a problem (like money) or a medical condition that needs treatment, such as heartburn.

Although the temptation might be to immediately prescribe Noble with medication to help him sleep, here are some sleep hygiene tips he can try to try and get more hours of healthy, rejuvenating sleep naturally:

1) Avoid caffeine or alcohol late at night – Caffeine will simply keep you awake while alcohol might help you sleep initially but you wont reach the deep sleep your body needs to rejuvenate.

2) Don’t watch TV, play video games or sit working on a laptop in bed – these activities will hamper your subconscious link between your bed and sleep. Beds should be just for sleep…and something else that can help cure insomnia.

3) Avoid strenuous exercise a few hours before you go to bed – your body’s activity levels aren’t like a switch that can simply be turned off when it’s time to get some shuteye. Instead, you need to start slowing down gradually

4) Have a regular sleeping routine – this might be difficult for Noble to achieve with a fluctuating film schedule to contend with, but you will find it easier to go to sleep if you have a regular routine. Try and go to bed at the same time every night, and get up at the same time (of course, late nights and late rises are allowed on weekends).

5) Avoid napping during the day – while political leaders and high powered business men like to boast of their ability to keep rolling with only a few hours sleep and a power nap in the afternoon. The problem with napping during the day is it knocks you out of your regular sleeping pattern and can leave you feeling wide awake until late into the night.

6) Try natural remedies – chamonille tea, milk and bananas are just three natural cures for insomnia that can help your mind and body to relax and to calm you down ready for 7 hours or more of peaceful slumber.

The first response to curing Noble’s insomnia might be to prescribe him sleeping tablets, which can be effective but can be addictive and can make you feel drowsy the next day. So it would be more sensible (and healthier) if Noble follows these simple sleep hygiene techniques so that he can be back on set and able to deliver fans of ‘Fringe’ the series ending they’ve been looking forward to all these years.

Originally posted 2012-07-26 17:59:12. Republished by Blog Post Promoter

Do’s and Don’ts before bedtime

Help me sleep tip - dont drink coffee late at night

If you are still widely awake at past your bed time. You might be thinking of ways on how to get yourself fall asleep. Maybe you have a lot of things in your mind that’s keeping you awake. It is said that a hormone called “melatonin” is the one responsible to help you sleep. To be able to induce more melatonin into our system we need to relax our mind and body. The 2 effective ways that I know of is Deep Breathing exercise and changing those troubling thoughts with happy and positive ones. But if these doesn’t help you sleep yet, don’t be tempted to open your computer, smart phones and television. Because these electronic gadgets emits blue light that can hinder the production of melatonin in your body.

I have insomnia for years now and it has been so hard to undo everything and re-program my sleeping pattern back to its normal routine. I hate waking up the next morning feeling tired because of lack of sleep. What I did was I did not sleep for 36 hours, I fought the urge of taking naps on day time. I would either pinch myself or play some video games just to avoid sleeping. At 6 pm the following day I was really tired and exhausted that after taking a long bath I slammed my body on my bed and took the longest sleep I’ve ever had in my life!

The day after that, I feel like I was rejuvenated. I don’t feel weak anymore.  My mind was functioning really well. Now, I am still trying to sleep on my bed time.  Although, there are times that I could not help but break my bedtime rules every once in a while because I had to do some overtime work. I just read my favorite book and within minutes I’m already snoring. I don’t know if this is the same with everyone else but if you intend to sleep early and you like to doze off by reading something. Go for the hardcopy and avoid wattpad.

Originally posted 2014-06-16 15:28:31. Republished by Blog Post Promoter

Six Steps to Natural Sleep Review – Does it work?

If you’ve been struggling with insomnia for a while, you’ll know how seriously it can affect your life.

EVERY night. you spend hours tossing and turning, dreading another day at work feeling tired and irritable. Everyone tells you that you just need to relax.

But you and I both know that’s impossible when in insomnia’s chains.

Visit a ‘sleep hygienist’?

If you’ve tried the tips in my eBook but are still struggling to get any shuteye, maybe it’s time to see a ‘sleep hygienist’ for new ideas?

This is what insomniac Peter Lichfield did, after getting fed up with popping benzodiazepines and dealing with the consequences.

Thankfully for Peter, seeing a sleep hygienist was a real eye opener (in a good way).

She helped him completely CHANGE his approach to sleep at bedtime. The things she taught him included:

  • How sleep patterns have changed through the ages
  • Why insomnia is a new phenomenon
  • Impact of light exposure
  • Influence of brainwaves and hormones
  • How to create subconscious triggers that flick your brain into sleeping mode when you lie on your bed

Most importantly, she taught him how it to reprogram his brain and body to attain optimized sleep cycles. This enabled him to remove the psychological barriers keeping him awake. This meant he could almost CHOOSE when to sleep, until waiting hours for his mind and body to become exhausted.

Six Steps to Natural Sleep

Wishing to share his new insomnia busting methods with other insomniacs, Peter compiled everything he discovered into a sleep hygiene program.

Called ‘Six Steps to Natural Sleep’, it comprises of:

  • An eBook with guidance on developing healthier subconscious triggers at bedtime, how to optimize your sleep patterns and how to reprogram your brain for better sleep
  • ‘Sleep Like a Baby’ recording with subliminal messaging to lull your brain to sleep
  • Bineural beats recording that helps slow down your brainwaves and banish negative thoughts

Peter’s system is so effective that he claims it can start transforming your sleep patterns in just three days. When you also consider it costs a fraction of session with a sleep therapist and has helped over 10,000 people already, if you’re struggling with insomnia it’s worth giving it a try.

Just imagine being able to stop your mind racing, to feel less anxious and restless and to be able to DECIDE when you want to sleep?

Sounds too good to be true? Check out the info page and decide for yourself.

Disclaimer – If you buy the Six Steps to Natural Sleep then I earn commission. It’s offered with a 60 day money back guarantee, though, so if you don’t experience any improvement in the first two months you can get your money back. So you really have nothing to lose by trying it – other than your insomnia!

Originally posted 2015-09-18 12:50:21. Republished by Blog Post Promoter




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