How Do You Get to Sleep with Restless Leg Syndrome?

restless leg syndrome can stop you getting to sleep

It’s hard enough to be an insomniac and not know how to sleep. So imagine how much harder it is for people suffering from Restless Leg Syndrome (RLS).

Patients with restless leg syndrome complain about an uncontrollable urge to move their legs because of a creeping, crawling, itching or tingling sensation. The only way to relieve themselves of these odd feelings is to move their legs. This results to interrupted sleep or in severe cases, almost no sleep. Because of this, restless leg syndrome patients also worry about how to sleep more at night. They wake up tired, find it hard to concentrate, and are unable to function normally throughout the day just like most insomniacs.

Because of the similarities, many of the recommended natural remedies for insomniacs are applicable for restless less syndrome patients as well. The goals are the same after all: find ways on how to sleep better so that they can take on the new day with enough energy.

To help keep the restless leg syndrome symptoms at bay, experts recommend the following:

  1. Cut back on the caffeine, tobacco, and alcohol. All three substances are known to interfere with sleep, so keep your intake to a minimum.
  2. Develop a regular sleep pattern. Some patients opt for a later bed time and also wake up later in the morning, since the leg sensations occur in the early evenings. Whichever schedule you decide to adapt, sticking to it is important to help condition your body to the idea of regular sleep.
  3. Do mild stretching exercises before bedtime. Stretching and gentle exercise can help lessen the persistence of restless leg syndrome symptoms.
  4. Watch your diet. Studies show that RLS may be caused by iron, folate or magnesium deficiency, so making sure you have enough of these nutrients in your diet can help prevent the attacks.

So if you are wondering how can I sleep with restless leg syndrome, try some of these tactics to see if they help

Originally posted 2012-05-15 13:17:40. Republished by Blog Post Promoter

How to Have More Lucid Dreams and Stop Having Nightmares

Do you ever have dreams where you feel in total control? Dreams in which you know you are dreaming but the dream seems very clear and almost like real life?

Lucid dreams are just one of the mysteries of what goes on in our brains when we are asleep. They usually occur in the middle of normal dreams when the randomness seems to settle down and you can feel as though you are awake even though you are having a lucid dream. You also tend to remember lucid dreams much more clearly than regular ones and they’re linked with REM sleep, just before you wake up.

The enhanced sense of control and clarity can make lucid dreaming a pleasurable experience, and one which you want to get straight back into if you’ve been rudely awakened. Learning how to have lucid dreams can also be a great way of avoiding having nightmares or uncomfortable sleep disorders.

However, learning how to have lucid dreams isn’t as simple as learning to improve your golf swing or how to speak another language. Lucid dreaming is just too random. But what you can do is use some techniques to improve your chances of slipping into a serene lucid dreamscape you can control.

Keep a dream journal – Whenever you have a lucid dream, write down what it was about and, in particular, whether the same people or places keep appearing in your lucid dreams. You’ll need these journal entries for some of the other techniques you can try.

Drink orange juice – A glass of OJ 30 mins before you sleep is believed to relax the body while maintaining the mental agility needed to have a lucid dream. The best time to drink it is 30 minutes before bedtime.

Get WILD in bed

Getting WILD or, to give it its full name, Wake Induced Lucid Dreaming is one technique you can to have a lucid dream. It’s aim is to trick your body into thinking you are falling asleep while maintaining a level of mental consciousness. Essentially it’s based around the fact that dreams run in 60 minute cycles. So if you can interrupt yourself in the middle of a dream and then get back to sleep you’re maximising your chances of jumping straight into a wonderous lucid dream.

If you’d like to use the WILD method, here are the steps to take:

1) When you go to bed, relax your body in a comfortable position. You will need to stay in this position, without moving, for 10-20 minutes while you try and relax one body part at a time.

2) While keeping still, you need to try and balance yourself mentally between being relaxed and feeling mentally active.

3) Allow your breathing to become relaxed and slow as you gradually drift into sleep paralysis. Just allow the sensations and random thoughts wash over you as a sign that you are entering a lucid dream.

How to have lucid dreams with the Wake Back to Bed Technique

If getting WILD doesnt do the trick then another popular method is Wake Back To Bed (WBTB). This entails waking yourself up in the middle of a dream state and then creating the optimal conditions for slipping back into a lucid dream, so not ideal if you suffer from insomnia and value your beauty sleep.

If you’d like to try WBTB to have a lucid dream, the steps are:

1) Set an alarm clock to go off 6 hours after you go to sleep.

2) When your alarm clock disrupts your slumber, stay awake for 1.5 hours. The aim is to gain yourself a measure of alertness while still being able to quickly fall into a dream state quickly.

3) 30 minutes before going back to bed drink a glass of orange juice and then read an article about lucid dreaming or some of the entries in your dream journal. This will help you to start mentally thinking about having a lucid dream.

4) Use the WILD method to go back to sleep and slip into a blissful and wonderous lucid dreaming experience.

Hopefully, a combination of WILD and WBTB should do the trick. But if you’re still wondering how to have a lucid dream successfully, you might want to check out the free ‘OBE Lucid Quickstart Kit‘ which includes an Lucid Dream Timer MP3 which its creator used to stop having nightmares and more lucid dreams.

It’s free, so why not give the Lucid Quickstart Kit a go to start having more lucid dreams and fewer nightmares.

Originally posted 2012-09-16 22:26:21. 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

Help Me Sleep! – Four Sleep Hygiene Tips on How to Sleep Healthily

Sleep hygiene tips for how to sleep better

If you spend more time thinking of ways on how to sleep soundly than you actually do sleeping, then it’s high time for you to pay more attention to your sleeping habits. Also known as sleep hygiene, these activities can contribute to improving the quality of your sleep. By making simple changes to your daily routine, you can drastically reduce the amount of time you spend awake and wondering how do you get to sleep.

Here are four tips on how to improve your sleep patterns and catch more Zs at night:

  1. Develop a healthy sleep pattern. Your body clock is largely dependent on your daily routines. Developing the habit of going to bed and getting up at the same time every day is one of the secrets on how to sleep better.
  2. Avoid daytime naps. Sleeping during the day will lessen your need for rest later in the evening. Fight sleepiness by getting up and moving around. If you absolutely need a quick shut-eye, limit it to just 30 minutes before 3 p.m.
  3. Use the bed only for sleep and sex. Associating the bed with anything other than rest can make it difficult for you to fall asleep when you finally crawl under the covers. Do not bring work to bed and go to sleep only when you are sleepy-tired.
  4. Avoid heavy meals and strenuous exercise before bedtime. Both activities trigger your body to work and therefore keep you awake. If you are hungry stick to light snacks and when it comes to exercise, opt for relaxing stretches instead of rigorous workouts.

A good night’s sleep isn’t that hard to achieve when you’ve mastered the art of good sleep hygiene. Improving your sleep hygiene is a surefire way on discovering what you can do to ‘help me sleep well at night’.

Originally posted 2012-05-07 15:00:37. Republished by Blog Post Promoter

Will Sleeping Pills Help Me Sleep?

medical treatments for insomnia

medical treatments for insomnia

In today’s fast paced world we’re always looking for a quick fix. Got a headache? You can get a pill for that. Need some energy? Knock back an energy drink. The same is true for when you’re wondering how to get to sleep.

Reaching for sleeping pills is the first resort for many. In fact, an article in The Guardian on Britain’s hidden addiction to sleeping pills has highlighted some shocking statistics. Ten percent of people now take medication for insomnia, which amounts to 15.3 million prescriptions every year costing the NHS £50 million per year in sleeping pills. What’s worse is that there has been a ten percent rise in people asking their doctor to ‘help me sleep’ and then knocking back some tablets.

The sharp rise over the last four years coincides with when the recession hits, and suggests that stress and money worries could be the psychological triggers behind people’s insomnia. But is medication the best way forward?

Addressing anxious thoughts can help sooth the soul and help the brain drift to sleep

While beneficial for people with chronic insomnia, a genetic condition or struggling through a brief period (such as a bereavement), sleeping pills can have some worrying side effects. People can form a dependency, believing they can’t sleep without them, they can have more accidents from feeling drowsy the next day and they certainly arent cheap.

It’s been suggested by a leading sleep specialist – Kevin Morgan, professor of gerontology at the University of Loughborough – that cognitive behavioural therapy (CBT) might be a more practical solution for many people suffering from insomnia and wondering how to get to sleep at night. CBT is a form of psychotherapy that teaches people to challenge the irrational and negative thought processes that are causing problems in their life, and is a highly effective method of treating mental disorders, such as anxiety and depression.

With many people’s insomnia caused by anxiety or stress it makes sense that teaching people to address the underlying problems or thoughts causing their insomnia can be a more practical approach than simply popping a pill to paper over the cracks. The Department of Health in the UK is due to assign £400 million over the next four years to this type of talking theory, so it’s clear that the benefits are real and proven.

Combined with sleep hygiene practices

As always, the first step in tackling insomnia is to assess whether your habits are getting in the way of getting a good night’s sleep. This means adopting sleep hygiene practices to eliminate all the stimuli that could be keeping you awake at night wondering ‘how can I get to sleep?’

This includes avoiding stimulants, such as caffeine and alcohol, before you go to bed. While alcohol can help you fall asleep in can prevent you reaching a deep rejuvenating level you need for your body to rest and recuperate. Other habits to avoid are watching TV or sitting in bed working on your laptop late at night.

To help put your mind in a relaxed mood, there are also natural remedies you can try, such as chamomile tea, bananas or a warm glass of milk to help you drift off to the land of nod without the use of medication.

Originally posted 2012-08-21 14:35:45. 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

The Real Reason Why You Cant Sleep and Why the Cure isn’t Sleeping Pills. Sleep Tracks System Review

[vc_row][vc_column][vc_column_text]Sleeping-Pills

The Sleep Tracks system has helped over 10,000 people to cure their insomnia. It does this through getting to the root cause of why insomnia occurs and then ‘rebooting’ the brain so that you feel relaxed at bedtime, and not stressed and worried about another night when you can’t sleep

If you’ve been suffering from chronic insomnia for a few weeks, let alone months or years, you probably care less what the cause is.

All you want to know is what you can do to break out of insomnia’s chains. You want to stop feeling tired and irritable all day then suddenly hyper alert at night, dreading yet another night spent lying frustrated in bed, unable to get those few hours of uninterrupted sleep that allude you.

Drugs are not the answer, but you knew that already

If you’re reading this, you may have already tried popping some Melatonin, Tylenol PM, Ambien or any of the other exotic sounding sleeping pills that get prescribed by doctors like candy to placate an upset child.

And that is indeed all they do.

Sleeping pills work by dulling the mind enough so it succumbs itself to sleep. And they’re effective at it. But popping pills night can also lead to:

  • an unhealthy reliance
  • short term memory loss
  • hallucinations
  • weight gain

Sleeping pills have been blamed for causing car accidents because they make you feeling like a zombie the next day, They’re also expensive, and the cost can rack up fast if you’re fighting with insomnia for any length of time.

Most importantly, sleeping pills do not cure the root cause of your night time anxiety.

Relaxing doesn’t come from trying

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]Ever heard this advice – all you need to do is relax by taking a hot bath and a glass of warm milk and your nighttime frustrations will melt away.

Anyone telling you this doesn’t realize that feeling relaxed is the polar opposite of how you’re feeling at bedtime. All you can think about is the hours you’re about to spend getting frustrated and angry because you can’t sleep.

Every passing minutes is simply counting down to another day of exhaustion and hourly cups of coffee to stop you passing out at your desk.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_single_image image=”10″ align=”center” img_size=”full”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

The vicious insomnia cycle

If the fears and unhelpful thoughts I’ve mentioned sound familiar than this is because most insomnia sufferers share this same anxiety.

The problem with getting anxious at bedtime is that it just causes a vicious cycle of worrying about sleeping, staying awake for hours, feeling exhausted the next day and then dreading trying to get to sleep again.

Just going one night without enough sleep can cause your feelings of tension and anxiety to rise. They then rise further with each night when you’re unable to get enough sleep or to stay asleep for the whole night.

So the only conclusion is that, if you want your mind and body to reach the calm, relaxed state it needs for you to get to sleep, the only long-term cure is to fix the bedtime anxiety thats keeping you awake.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

Forget the pills and trying to relax. Fixing bedtime anxiety is the only TRUE cure for insomnia

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”322″ img_size=”full” align=”center”][/vc_column][vc_column width=”1/2″][vc_column_text]Treating insomnia through treating bedtime anxiety was the conclusion also reached by author and life coach Yan Muckle. From his own experiences of battling insomnia and those of his clients, Yan found that, while the causes would vary, what all insomniacs have in common is a sense of dread at bedtime. It was worrying about trying to get to sleep, combined with the buildup of anxiety throughout the day, that was preventing them from being able to relax and fall asleep naturally and then to stay asleep for enough time for their minds and bodies to rejuvenate.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_button url=”http://c88f0nv5v8kz4p2eo5mo3le-xd.hop.clickbank.net/” text=”Get the 7 Steps to Curing Insomnia Report” size=”big” align=”center” type=”default” color=”{{color}}” target=”_blank”][vc_column_text]After his reaching his eureka moment, Yan set about harnessing his expertise in psychology and life couching to put together a program for treating the bedtime anxiety that was keeping both him and his clients awake.

Sleep Tracks addresses the underlying causes, rather than treat the symptoms

Rather than merely a bunch of MP3s of whale song, meditation tracks or other relaxing sounds you could pick up for a mere few dollars elsewhere, Sleep Tracks comprises of a complete brain training program. It is a specially designed system which combines brainwave entrainment, binaural beats, meditation and individual study to address the root causes of insomnia. At its core, the aim of Sleep Tracks is to ‘reboot’ the brain. Much like how you’d reboot a malfunctioning computer, Sleep Tracks seeks to correct the unhelpful thought patterns that cause sleep disorders.

At the same time, Sleep Tracks also aims to address the troubling thoughts, confidence problems and other underlying issues that cause bedtime anxiety and result in insomnia. Due to the nature of going to such a deep level in correcting the mind’s unhelpful thought processes, you’re unlikely to get immediate results overnight (literally). Instead you need to commit a few weeks to the program, both in terms of studying the course material and listening to the sound tracks, before you can expect to start getting the nightlong sleep patterns that may currently evade you.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

A powerful combination of \’brainwave entrainment\’ and meditation

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”321″ img_size=”full” img_link=”http://c88f0nv5v8kz4p2eo5mo3le-xd.hop.clickbank.net/”][/vc_column][vc_column width=”1/2″][vc_column_text]The sound tracks themselves are rather unique in that they feature brainwave entrainment technology (which helps to calm your brain subconsciously through syncing with binaural beats) combined with a soothing, suggestive voice commentary.

I expect your cynicism levels are rising at hearing such a wacky sounding description for what is, essentially, a series of audio tracks. But brainwave entrainment, which slows brainwaves from an alert state to being more relaxed, has been practiced for decades to improve memory and reduce anxiety and has been proven to be effective for many thousands of people.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

It’s helped over 10,000 people to get rid of insomnia

Since its launch nearly a decade ago, Sleep Tracks has grown to become one of the most popular insomnia busting programs online. It’s helped tens of thousands of people to fall asleep naturally, without pills or any crazy witch doctory. And, more importantly, it’s helped people to stay asleep for longer and reach the rejuvenating stage of sleep they so desperately need. The Sleep Tracks website is overloaded with testimonials from people that now enjoy their waking hours feeling less tired and irritable, more energized, more productive, patient with the kids and colleagues at work and enjoying a boost to their health and wellbeing overall.

The only catch is that Sleep Tracks is rather on the pricey side. Paying $70 for a home study course can seem rather steep. But if you’ve been suffering from chronic insomnia for months, or even years, and you’ve had enough of popping pills every night, loading up on caffeine every day and nothing else is working then it’s worth a try.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”53″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text]Over 10,000 people have benefited from the Sleep Tracks system. This is because, from a behavioral and psychological perspective manner, it makes complete sense why it works. Correcting unhelpful thoughts to sleep better is clearly much better than relying on medication to dull the mind into submission.

What’s more, Sleep Tracks is supplied with a 60 day complete refund guarantee.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]So if it doesn’t help you within the first two months then you can just ask for your money back. You can typically expect to see results in a few weeks, so this is ample time to discover whether Sleep Tracks can help you to banish your bedtime dread.

If you’re not yet ready to make the investment, you can still register for a free newsletter in which Yan Muckle explains more about his system and why it’s helped so many people to get more hours of rejuvenating sleep and feel more refreshed each day.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_button url=”http://c88f0nv5v8kz4p2eo5mo3le-xd.hop.clickbank.net/” text=”Get the 7 Steps to Curing Insomnia Report” size=”big” align=”center” type=”default” color=”{{color}}” target=”_blank”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]Disclaimer – The links in this article are affiliate links, which means I earn commission should you decide to get the Sleep Tracks system. Please be assured that I wouldn’t be promoting this product unless it had been proven to be effective and has a track record of helping people to overcome insomnia. There really is no other sleep program like this or with such a high success rate. With a 60 day guarantee, you can also try it for yourself to decide whether it’s worth the investment at no risk.[/vc_column_text][/vc_column][/vc_row]

Originally posted 2014-04-15 07:33:41. Republished by Blog Post Promoter

What is Sleepwalking?

Do you sleepwalk or know someone that does? If you do then you might have seen them appearing lifeless, like a zombie, shuffling around with their eyes closed and left wondering ‘what is sleep walking?’

It is quite difficult to understand how people are able to sleep while doing something else. But it is actually quite a common symptom of a sleep disorder.

Sleep-walking is one of the more common sleep disorders classified under parasomnias. It is characterized by complex body behaviour during slow-wave sleep and is most often evident during the first third of the night, or during other times of increased slow-wave activity.

Also known as somnambulism, the condition is more prevalent among children, and becomes less common as they become teenagers and then stops at reaching adulthood. Unfortunately, for some, the condition may last for most of their lifetime.

Sleep-walking is not limited to sleeping while walking. Some episodes include sitting up, fumbling, picking at bed clothes and mumbling. But usually sleepwalkers simply stand up and walk around quietly and aimlessly.

These episodes usually last for a couple of minutes and may occur three to four nights per week. After an episode of sleepwalking, the person is usually confused and remembers very little of what happened, if anything at all. Clearly, even they can’t understand how it’s possible to sleep while walking around.

What causes sleepwalking and can it be treated?

Research suggests that a variety of factors contribute to sleepwalking. These include genetic, developmental, organic and psychological factors. Furthermore, somnambulism can be triggered by fever, medication with some drugs, stress and major life events.

Considering that different factors contribute and trigger sleepwalking, it should not be dealt with alone. It’s recommended that someone suffering from sleepwalking should consult a doctor to discover whether there is an underlying cause. The doctor will not only help a sleepwalker identify the actual cause of the problem; they may also be able to give advice about improving sleep habits, having a good night’s sleep and how to stop sleepwalking.

Depending on the doctor’s assessment, the patient may also be recommended to seek additional advice from a psychologist or sleep specialist and discover how to sleep properly without sleep walking.

Originally posted 2012-06-21 19:07:36. Republished by Blog Post Promoter

How Can I Stop Snoring?

how to stop snoring

Does your snowing keep your partner awake? Snoring could be considered a sleep disorder, although it’s not you (the snorer) that suffers from insomnia because of it but your partner.

Snores are breath sounds that most people produce during sleep. Acoustically, snoring is attributed to the vibration of the anatomical structures in the pharyngeal airway. It is characterized by loud breathing in the upper airways without the absence of breath.

Like insomnia, snoring can be classified into mild, moderate or severe. Such classification is based on frequency, body position and disturbance for other people (i.e., spouse, sleeping partner).

As the degree of severity increases, the snorer has a greater risk of having an upper airway dysfunction which may lead to sleep apnea (the cessation of airflow to the lungs during sleep). Because of this, people with a snoring condition should try to find ways to relieve it or prevent it from happening.

Tactics to stop snoring

One of the most effective anti-snoring techniques is losing excess weight. The pressure of extra flesh on the airway makes night-time breathing difficult. In fact, researchers suggest that snoring is positively related to one’s Body Mass Index (BMI); meaning, as one’s BMI increases, a person is more likely to snore.

Another effective technique against snoring is to sleep on your side. This will prevent your tongue from falling back into the throat and blocking the airway.

Finally, you could try avoiding alcohol and sedating medications (i.e., painkillers) because they can relax your throat muscles too much and increase the likelihood of snoring (and sleep apnea).

Anti-snoring devices

You could also try anti-snoring devices. For instance, a chin strap keeps your mouth shut and forces you to breathe through your nose. If devices like this do not work, various surgeries are also possible that can permanently widen the airway.

So if your snoring is keeping your partner or other people in your house awake, then there are steps you can take to stop yourself snoring. Research suggests that one’s snoring condition may become a nuisance to others (e.g., insomnia can be attributed to a sleeping partner who snores). To avoid this, you should try the tactics to stop snoring suggested above or even consider surgery. After all, you will not only be helping yourself to sleep better but other people too.

Originally posted 2012-06-10 22:36:14. Republished by Blog Post Promoter

Help Me Sleep! – Which Medical Remedies Can Help Me Get to Sleep?

medical treatments for insomnia

If you’ve tried just about every trick in the book on how to get to sleep and nothing has worked, then a trip to your doctor’s office might be in order. You might not be too fond of the idea, but you need to remember that when left untreated, insomnia lead to serious health risks.

It’s important to see your doctor because insomnia can be a symptom of some other medical problem such as a psychiatric condition like depression or a sleep disorder like restless legs syndrome. Home remedies and lifestyle changes are great, but when the problem persists, it’s time to consult the experts.

So go see your doctor and tell him, “Please help me sleep.”  Your doctor can offer a variety of treatments to cure your sleeplessness and these are just some of them:

Cognitive Behavioral Therapy (CBT) – Considered as an effective and lasting treatment to insomnia, CBT involves sessions with a trained professional who can help you deal with your stress or anxiety. The therapy aims to help you control the negative thoughts that keep you awake so you can sleep better.

Dietary supplements – There are countless products that claim to help you sleep. But two of the most popular options are Melatonin and Valerian. Melatonin is a natural hormone produced by the body at night, so taking supplements of this hormone may work for some people. Meanwhile, Valerian is an herb known for its mild sedative effects, which help some patients sleep better.

Prescription sleeping pills – On certain instances, your doctor might recommend prescription sleeping pills to help you solve your problem of how to sleep. While these are effective to some extent, it is important to know that they can be addicting and could lead to negative side effects such as high blood pressure or short-term memory loss.

Originally posted 2012-05-14 12:08:58. Republished by Blog Post Promoter