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

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

I Can’t sleep! – Try these 5 Sleep Remedies

Woman with insomnia

Do you lie awake at night wondering ‘why cant I sleep’? Then maybe you belong to the 60 percent of Americans who is experiencing a sleep problem every night or almost every night. You are either waking randomly at wee hours of the evening, snoring, waking up too early or feeling tired when they get up the following morning.

Some people may have sleeping pills ready on their medicine cabinet or at their bedside table. But for some, sleeping pills effectiveness can become no more effective than a sugar pill, most especially when you use sleeping pills on a nightly basis. The brain receptors become less sensitive to their effects and can even worsen your insomnia in the long run.

So instead of stacking pills, why not look for other safer and more effective ways to end your struggle every night. You can try these five simple sleep remedies that would help you fall fast asleep tonight.

I Can’t Sleep Tip 1. Prioritize your sleep

Adequate sleep is an important part in living a healthy life, it is one of your body’s basic needs. When you lack sleep it will hinder your ability to concentrate and deal with daily pressure. It becomes harmful not only to yourself but with those around you. Recent studies have emerged that most of minor incidents at home, work and even some road accidents are due to the driver’s dozing off behind the wheels.

Plan your activities during the day so that you can have a relaxing sleep in the evening. Keep out from caffeine and alcohol hours before your bedtime, limit your computer, tablet and Smartphone use at night because the blue light emission from these devices suppresses the sleep hormone melatonin and can impede your circadian rhythm.

I Can’t Sleep Tip 2. Try to de-stress when you get home

The reason why many people scream ‘I cant sleep!’ at night is because of anxiety and stress. One better way to discharge yourself from your stressors during the day is to unwind when you get home from work. You can do this just by gazing up at your ceiling while lying down from your bed or your sofa and count down from 60. This way your parasympathetic nervous system will get stimulated which cause to lower down your blood pressure and slows the pace or your breathing. Counting slowly will also help you get rid of your minds distractions. A cup of hot chamomile tea is also good to calm your nerves and relax your body as well.

I Can’t Sleep Tip 3. Meditate

Another factor for why you may be wondering ‘why is it that I cant sleep?’ is anxiety. If you have many troubling thoughts inside your head, there’s no way you are going to sleep soundly tonight. One way to relax your mind is through meditation.

Meditation sends signals to your sympathetic nervous system’s “fight or flight” response and telling it that it’s all right to relax as what Dr.Weil says, “It can help you put aside thoughts from the day.”

I Can’t Sleep Tip 4. Before bed, get it on

Sex is a good stress reliever and when you are stress free you are most likely going to be sleeping well in your bed tonight. As you notice that after sex most couples quickly fall asleep in no time.

Sheenie Ambardar, MD a psychiatrist in West Hollywood, California has an explanation on this. According to Sheenie, “After orgasm, the hormone prolactin is released, which is responsible for the feelings of relaxation and sleepiness after sex.”

I Can’t Sleep Tip 5. Try Aromatherapy and lavender oils

If you want to stop wondering ‘I cant sleep and want to get to sleep faster and stay asleep then some oils and aroma might be the answer for you. Aromatherapy can’t cure insomnia, however by using its calming effect and relaxing essential oils before your bedtime can quickly make you fall asleep in a short period of time.

“Studies show it’s one of nature’s best sedatives.” And if you’re stewing about work, anxious about money, or just feeling overwhelmed, try spikenard, vetiver, frankincense, myth and clary sage, says Hope Gillerman an aromatic healer and the creator of the cult line H. Gillerman Organics. Gillerman also added that “These oils will slow you down to promote a heavier, more restorative sleep.”

Originally posted 2014-11-29 11:50:33. Republished by Blog Post Promoter

Are There Psychological Changes that Can Help Me Sleep Better?

is anxiety stopping you from sleepingAnother night spent tossing and turning in bed? Before you start losing hope, know that you are not alone. You might not know it, but every night there are plenty of other people begging the universe to ‘help me sleep!’

The key to dealing with your insomnia problem is identifying the cause. There are many possible reasons why sleep evades you night after night.

Sleep experts say that among the most common causes of insomnia are psychological conditions. This can mean anything from stress to depression and anxiety. In fact, most temporary insomnia attacks are tied to specific triggers such as stressing over major exams, suffering jet lag, or recovering from a painful breakup. Often, once you are able to overcome these situations, your sleeping pattern goes back to normal and you’re no longer constantly wondering ‘what can I do to help me sleep!’

How to sleep better by facing the mental causes

However, if you are suffering from chronic or recurrent insomnia, it’s possible that your sleeplessness is a symptom of a particular mental or physical issue. As mentioned, it can be caused by stress, depression, or anxiety. It may also be the result of bipolar disorder or a traumatic experience.

Instead of fretting over what you can do to help me sleep, ask yourself questions to help you determine if there are monsters in your mind that you need to battle. Are you stressed or depressed? Do you often worry about everything? Is there a recent event that triggered the insomnia attack?

As the saying goes, sometimes it’s all in the mind. Recognizing signs of a psychological issue can help you make the appropriate lifestyle changes so you can stop the nightly battle with sleeplessness. It will also help you decide if it’s time to visit your doctor. Finding out what’s causing your insomnia is the first step to knowing how to sleep better.

Originally posted 2012-04-30 12:33:40. Republished by Blog Post Promoter

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

What is a Sleep Disorder?

a sleep disorder could be keeping you awake

On average we all need six to eight hours of sleep every night. Any less than this may effect you the next day, with symptoms like low energy, mood swings and concentration problems. However, from a medical perspective, these mere interferences may already be considered as signs and symptoms of a sleep disorder.

Sleep disorders are classified into:

1) insomnia

2) parasomnia or undesirable motor or autonomic activity during sleep

3) sleep disorders associated with medical disorders

4) proposed sleep disorders (e.g., pregnancy-related sleeping disorders.

They are affected by one’s amount and quality of sleep. Among them, the most common among children and adults is insomnia.

Insomnia is broadly defined as a condition where the person experiences inadequate or poor quality of sleep, difficulty in initiating and/or maintaining sleep, and sleep that is not restorative and/or refreshing.

It may be attributed to primary or secondary causes. The former refers to that which is unrelated to any unidentifiable medical or psychiatric disorder while the latter includes conditions where another disorder which contributes or aggravates the dilemma can be diagnosed.

A good example of a primary cause is adjustment disorder. One who experienced job loss, hospitalization and other stressful life events may encounter difficulty in sleeping. On the other hand, secondary causes include medical illnesses (e.g., respiratory disorders) and psychiatric disorders (e.g., anxiety).

Aside from its causes, insomnia may also be classified according to its severity. It may be mild, moderate or severe. As the degree of severity increases, the impairment to one’s social or occupational functioning increases (The International Classification, 2001).

Furthermore, the same classification may also refer to the frequency of one’s sleeplessness ‘episodes’. A person with a mild sleeping disorder encounters ‘episodes’ only for a few nights; whereas a person with a severe form of the condition encounters the same for more than a month.

Regardless of its cause or severity, a person must immediately consult a physician if he/she thinks he/she has insomnia. For one, it is considered as a medical condition; hence, it must be treated. Second, more than it being a medical condition, the condition may lead to devastating consequences.

What started out as lack of sleep may end with a person not living his/her full potential due to exhaustion, fatigue and even depression. Therefore, insomnia must be treated and not taken for granted.




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