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

3 Steps to Changing Unhelpful Thoughts if You Can’t Sleep at Night

stop anxiety if cant sleep

If you’ve had a stressful day it can be difficult to shut off and forget about it when you get home. Your mind can keep running over what happened and stop you from being able to feel relaxed at bedtime. If you’ve had a long soak in the bath, maybe even meditated and had a nice warm glass of milk and still can’t sleep then you need to address the negative thoughts and emotions keeping you awake at night.

Try following these 3 simple steps to address anxiety levels and increase your amount of sleep:

1. Accept the unchangeable

If it’s something that happened in your past that’s troubling you then you need to let it go. If you are blaming others for your mistakes then acceptance can become a hard process to accomplish. Stop lamenting on your missed opportunities and accept the fact that it already slipped through your hands. You can’t change what happened in the past, it is better to focus on what you can change at the moment. Learn from your past mistakes and do not commit the same mistakes again.

Learn to forgive and forget. You can’t move on and start a new beginning if you are still trap on your wrath. It is always better to live life away from hatred and grudges. Success is the best form of revenge. Focus on being successful and live in the moment. That way you can be truly happy.

2. Change the changeable

Think of the things that are changeable in your life, yourself and your environment. The most important change you should make is to change how you react on anything thrown at you. It is your choice to react positively or negatively you can control your thoughts to draw a positive result.

It is best to react not on emotional impulse but rather on logical and rational actions. Keep in mind that if you react negatively you will get the same negative feedback. Try to wait a few moments before you react and give your reasons a chance to compete with your emotions.

3. Avoid the unacceptable

Walk away from people who are bad company. Use your judgment well, if someone in dubious character approaches you take a left or a right. If someone is trying to annoy you learn to ignore. If someone is trying to test your patience learn to laugh it out and stay your cool.

Maintaining an alert mind especially on negative situations that can endanger your personal safety, health, financial ventures and relationships is just one way of keeping yourself away from stress.

Life is always going to be stressful at times. However, thinking in a calm, relaxed way about yourself and the world around you can help to keep stress levels low and positivity high. Stress and anxiety is one of the main causes of insomnia, so if you can’t sleep try to address what is causing this stress and anxiety to help yourself to feel calmer, happier and more able to switch off and doze off at bedtime.

Originally posted 2014-10-23 20:30:30. 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

What 13 Famous and Successful People Do to Sleep Better at Night

Young woman lying in bed reading a tablet computer

A good night’s sleep is vital if you want to be energized and mentally alert the next day. For this reason, I often wonder what bedtime routines successful people have that helps them get the sleep they need. I have always presumed they have a perfect bedtime ritual that we’d all love to emulate when you cant sleep at night.

It might actually surprise you how normal their bedtime routines are. It turns out that one thing many of them have in common is that many of them will read at night, instead of being a couch potato in front of the TV. Business Insider recently featured an article profiling the nighttime habits of the rich and famous, which might offer some valuable tips if you want to know what can help me sleep tonight?

1. President Obama often describes himself as a “Night Owl” and spends most of his night either writing or reading before going to bed.

2. Arianna Huffington also reads at night to help her get to sleep, and prefers to read the “Real” books rather than on iPads, Kindles and laptops.

3. Bill Gates makes it to a point to spend at least 1 hour of reading before going to bed.

4. Vera Wang often reads at night and considers her bedroom as her sanctuary where she can have a complete undisturbed rest all by herself.

5. Tranquility on working at night keeps him ahead of his work, said Michael Lewis.

6. Kate White chooses to work standing up by her kitchen counters while writing, which she finds more effective rather than sitting comfortably on a chair to help her fall asleep.

7. Taking a walk every night before going to bed Helps Joel Gascoigne to stop thinking about work and evaluates the day’s work.

8. Writing down 3 things to accomplish the next day is What Kenneth Chenault does to stay focused late at night.

9. Benjamin Franklin used to write his diary at night to track his daily improvements.

10. Taking a short nap in the afternoon gave Winston Churchill an extra boost to work longer hours than most.

11. Stephen King can’t go to bed without brushing his teeth and washing his hands first, he then arranges his pillow pointing in a certain way he likes.

12. Sheryl Sandberg wants her sleep undisturbed so she makes it a point to turn off her phone before going to sleep.

13. Famous author Michael Lewis and Cosmo Editor-in-Chief Kate White both claim to overflow with creative juices at night.

Hopefully some of these insights will help next time you’re lying awake at night and wondering why cant I sleep? Try adopting some of the bedtime habits of rich and successful people so you can help your mind and body to power down so you can feel more revitalized for the day of solid work ahead.

Originally posted 2014-09-08 11:51:45. 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

Top 5 Best Insomnia Busting Sleep Apps that Help You Get to Sleep at Night

sleeping young man near to smartphone

There are few things as frustrating as when you can’t sleep at night. Getting 8 hours of shut eye is vital for your brain and body to tune out and shut down, restoring your physical health and cementing your memories in place. If you are still having trouble falling asleep with natural remedies, like drinking some milk or munching down a banana, then maybe you should try using a sleep app to help you nod off.

The following list of sleep apps will help guide you to the serenity of a good night’s sleep. From step by step meditation to nature sound playlists, you simply download one of these sleep apps to your smartphone just before you want to go to sleep and allow them to sprinkle some digital sleep dust.

Top 5 Best Sleep Apps

1. Sleep Cycle Alarm Clock 

The most effective way get a regular sleeping habit is by following a cycle or a pattern. The Sleep Cycle Alarm Close is an intelligent alarm clock that analyzes your sleep and wakes you in the lightest sleep phase- which is the most natural way to wake up and feel well rested. This is rated as one of the best sleep apps on Android and has the most positive feedback on Google’s Play store.

2. Nature Sounds Relax and Sleep 

If you want to relax for a few minutes during the day, whether you are in your office or at home, to refresh your mind and increase your concentration, this app might be the solution you’ve been looking from. You can choose from 6 different relaxing sounds of nature, which includes thunder, ocean sounds, sea, birds chirping, the sound of the falling rain, night in jungle, water dripping sounds and waterfalls. If ‘white noise’ helps you nod off, this is an amazing app to increase your quality of sleep and cure your insomnia.

3. Sleep Soundly Hypnosis

This is a relaxation guide session by Kym Tolson, a licensed hypnotherapist. The session combines imagery with deep relaxation techniques, which helps you to get your mind and body in a relaxed state and then gently lulls you to sleep.

4. SleepBot 

One way of curing insomnia is by tracking your sleep. However, tracking your sleep is a very tedious task and costs a lot to get done at a special sleep clinic. Using SleepBot you can track your sleep patterns to see your nighttime habits in graphical form. This then gives you an idea of at what times you’re getting the most and least amount of sleep. The app lets you customize your sleep tracking, record your movements and sounds during the night and can wake you up at the optimum time during a light sleep phase.

5. Relaxing Nature Scenes

If you want to relax after a very stressful day at home, Relaxing Nature Scenes is a sleep app loaded with 20 themes, each with four soundtracks which offers you to be able to customize your own relaxation experience. There are over 100 individual sounds to choose from and which you can combine to create the perfect mind retreat.

There are many more sleep apps out there, so feel free to share in the comments any you’ve found useful. Harnessing technology to get more hours of rejuvenating sleep is much healthier and safer than taking sleeping pills or having a few beers late at night. So if you find you can’t sleep at night, download one of these top 5 best sleep apps to your smartphone or tablet to see if they help.

Originally posted 2014-09-16 20:02:39. 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

Top 5 Natural Insomnia Remedies that Help You Sleep Better

natural remedies when you cant sleep

When you’re dealing with insomnia it’s tempting to take the easy root and reach for the sleeping pills. But you should always be wary of the side effects of sleeping pills, which includes feeling dopey the next day and, even worse, building a reliance on them as  the first option when you cant sleep. Sleeping pills might be effective at beating insomnia in the short term, but they’re not a long-term solution to the bedtime blues.

Thankfully, there are lots of natural remedies for when you cant sleep. They’re non-addictive, dont have side effects and give you the peace of mind knowing you’re not messing with your body’s natural rhythms.

Here are top 5 natural remedies for insomnia to try next time you’re wondering ‘what can help me sleep?’:

1. Cut down on Caffeine

Well, to be truthful, this is a natural remedy to avoid. Although, it is very tempting to have a coffee with your dinner or in the early evening,  it is always advisable to keep your caffeine intake as low as possible if you want to get to sleep that night. Caffeine stimulates your brain, so a cup or two is enough for most people to last the whole day, let alone at night.

2. Have a bedtime snack

Try consuming some high carbohydrate food like toasted bread or a sweet cookie at least an hour before going to bed. The reason for this is that,snacks high in carbohydrates and low in protein help your brain prepare for sleep. A sweet cookie can also act as a sedative because of the amount of sugar it contains. You can accompany your favorite snack with a warm glass of milk, which is an age-old treatment for those who cant sleep at night.

3. Establish a Bedtime Ritual

I know a lot of people have a habit of playing with their gadgets before going to bed and some acquired their insomnia because of these bad habits. You need to establish a peaceful bedtime routine that can send a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Make your bedroom more sleep friendly and make sure your bed is comfortable.

A hot bath before bedtime is also a wonderful way to relax your body. But you need to do this 2hours early before bed time. Also, if you are familiar with Epsom salts, you can add one to 2 cups to your hot bath and soak them for about 15 to 20 minutes before going in. They are highly recommended by Naturopathic practitioners because of their added benefits and proven to relieve stress, soothe your muscles, soften your skin and maybe even reduce some wrinkles.

4. Valerian

Although it sounds like a modern discovery valerian is actually a staple medicinal herb widely used throughout Europe. From some clinical evidence that has been gathered by two independent studies. Valerian has been proven to improve sleep latency, it increases the amount of time spent in deep and rapid eye movement (REM). Valerian has even been shown to improve sleep quality and to decrease anxiety in people trying to wean off of benzodiazepines.

5. Keep a Sleep Journal

Keeping a regular sleep schedule will get you in sync with your body’s natural sleep-wake cycle. You will feel more refreshed and energized than if you sleep the same number of hours but at different times.

Quick bonus tips for when you cant sleep

• Set a regular bedtime by going to bed the same time every night.
• Wake up at the same time Everyday and do it naturally without using your alarm
• Take a Nap to Make up for the lost hours of sleep and opt for a day time rather than sleeping late.
• Limit your nap time to at least 30 minutes and do it in the early afternoon.
• Fight after-dinner drowsiness

Originally posted 2014-09-11 16:48:39. Republished by Blog Post Promoter




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