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

How to Get to Sleep Naturally in 7 Simple Steps

From watching this video you will discover:

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

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

Links to studies:

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

Originally posted 2017-05-15 12:22:12. Republished by Blog Post Promoter

Help Me Sleep! The Physical and Medical Causes of Insomnia

Help me sleep tip - dont drink coffee late at night
Coffee is great in the morning. But not last thing at night!

Folks who fall asleep the moment their heads hit the bed probably don’t realize just how lucky they are. Unlike you, they don’t mumble “somebody help me sleep” over and over in frustration as they lie awake in bed. So what’s causing your sleepless nights? There are a number of possible reasons.

You need to know that, while insomnia is a disorder on its own, it can also be a symptom of other underlying problems. These issues could either be psychological or physical in nature. Physical conditions include health problems like heartburn and hormonal imbalance. Insomnia may also be a side effect of certain medicines, particularly those for asthma, allergies, and heart problems.

So the next time you find yourself counting sheep at 3 a.m. think about the possible causes for your insomnia attack. If you’ve been suffering from acid reflux or you’ve been taking asthma medication, plan a trip to the doctor. Your physician might be able to recommend tips on how to sleep better.

An alcoholic night cap isn’t going to help you sleep healthily

If you are sure that you’re healthy, look into your daily habits. Do you drink coffee late in the afternoon or after dinner? Do you smoke or drink alcohol regularly? These habits could be causing you to wail ‘help me sleep!’ every night. Caffeine and nicotine are both stimulants that keep you awake. Meanwhile, alcohol may be a sedative that can help you sleep, but it prevents deeper stages of sleep so you end up not feeling rested in the morning.

A simple elimination process can help you get to the bottom of your insomnia problem. By knowing the possible causes for your sleeplessness and paying more attention to your body, you will eventually be able to find the answer to the million dollar question: “What can help me sleep?”

Originally posted 2012-05-02 14:09:32. Republished by Blog Post Promoter

Study finds jogging can help you sleep better

jogging can help me get to sleep

A recent study has found that jogging can help you sleep at night.

Insomnia is often caused by troubling thoughts. Worrying is one of the main reasons people have trouble sleeping. So it makes sense that going for a jog in the local park or forest can be beneficial to release the tension.

Doctors tend to agree according to a Glasgow University study. In a survey of 2000 active people, it found that jogging outdoors was twice as beneficial as exercising in a gym. You can read more about the study in this Daily Telegraph article.

The study concluded that being around nature heightens our sense of well being more than being indoors. In addition, the researchers found that exercising outdoors lifts mood and relieves stress. Both of these can be highly beneficial if you are suffering from insomnia and wondering ‘how can I get to sleep?’ at night.

So if counting sheep isn’t working, maybe you should put on your trainers and pound the earth in your local park for 30 minutes to see if jogging can helps you sleep instead.

Originally posted 2012-06-20 16:32:32. Republished by Blog Post Promoter

10 Easy Ways to Get Your Baby to Sleep Through the Night

how get a baby to sleep

When my sister had a baby I saw first hand how tough the first six months can be. It’s a never ending cycle of feeding, sleeping and crying, with a full night’s sleep a distant memory.  You might be lucky and have a baby that sleeps for long periods and is able to sooth themselves back to sleep. But for many parents wondering how to get their baby’s to sleep through the night is challenge that can last the first nine months.

The problem is that if your baby isn’t sleeping you aren’t either. This can lead to you feeling tired and irritable the next day, and it can even make you prone to bouts of depression. So if you’re a new parent, it’s wise to have some strategies for helping your baby to get to sleep so you can get more sleep of your own and increase the enjoyment you gain from being a new parent.

Here are ten easy ways to train in your baby in good sleeping habits so they can sleep through the night:

1. Get the baby used to a small amount of noise. You shouldn’t immediately feel you have to stop watching TV downstairs or getting on with chores in case you disturb their sleep. If they get too used to absolute silence then they are more likely to wake.

2. At night keep the lights around the house low and your voices quieter than during the daytime. This will signal to the baby that it’s now the nighttime and time to sleep.

3. Establish a bedtime routine. This could include having a baby, changing them into their nigh clothes and having a feed and cuddle before they are put to bed. This will help the baby to relax physically and mentally so they can go to sleep for longer.

4. Get baby’s used to falling asleep on their own. Holding your baby until they fall asleep may be comforting but it means they might struggle to go to sleep if they get too used to it. When they appear to be tired and sleepy rest them on their backs so they can drift off to the land of nod on their own.

5. Avoid too much excitement or stimulation at bed time. Instead begin the process of winding down and relaxing the baby.Make the daytime feeds feel more social and lively and the nighttime quiet and calm.

6. If formula feeding then take it in turns with your partner to share the early hour feeds. Alternately ask them to look after the baby’s early morning changing so you can grab a couple more minutes of sleep.

7. Give the baby a security item that carries your scent, such as a blanket or soft toy. Before the baby is born sleep with the blanket or toy to give it your scent, or if you’re breast feeding express a small amount of breast milk into a small piece of muslin. Baby’s are very sensitive to smells and the familiar aroma will calm them if they feel unsettled in the night.

8. After four months you could try leaving your baby to ‘cry it out’. Rather than give them the sudden shock of not coming when they start to cry, try leaving them for set intervals. You could start by leaving the room and waiting for two minutes before going back in to check up on them and then gradually increase it a few minutes at a time. Repeat until they fall asleep, remembering to increase the length of intervals each time.

9.  When cuddling an unsettled baby try pretending to go to sleep yourself. This will let them know that fun time is over and its time to go to sleep.

10. If the baby is teething then try massaging their gums with your finger or a teaspoon cooled in the fridge.

Hopefully these strategies should help both you and your baby to get more hours of healthy sleep every night. But if all else fails then you could try identifying whether there is an underlying cause to your baby’s irritibility. If they’ve been fed and changed, maybe changing their clothes might help or maybe they have a cold.

You might also find these articles useful for further advice on how to get your baby to sleep through the night:

31 Ways to Get Your Baby to Sleep and Stay Asleep

* Source of the information in this article taken from babycentre.co.uk and the NHS website.

Originally posted 2013-01-16 14:26:30. Republished by Blog Post Promoter

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

Can’t get to sleep?

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

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

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

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

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

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

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

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

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

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

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

Will Listening to Music Help Me Sleep?

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

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

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

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

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

How can music help me sleep?

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

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

1. Helps your body to relax

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

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

 2. Calms down an overactive mind

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

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

3. Blanket out background noise

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

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

What sort of music can help me sleep?

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

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

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

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

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

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

Can Hypnotherapy Help if You Can’t Sleep?

try hypnotherapy if you cant sleep

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

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

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

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

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

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

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

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

How to Sleep on Planes – Top 5 Tips

Business woman sleep during flight airplane cabin

If you are due to go on a long haul flight, it’s important to know how to sleep on planes.  After all, if you forgot to pack a book and you’ve already seen all the in-flight movies, there’s not much else to do. So if you’d like to know how to sleep on a plane, try following these suggestions provided by the editor in chief of johnnyjet.com:

How to Sleep on Planes Tip #1 – Find the best seat in coach where you can comfortably sleep on a plane

Check your seat the day before your flight and see if you can find a seat next to the window or an exit row, unless you’re the superstitious type and don’t want to tempt fate.

The exit row will give you more legroom space and you can use your carry on back as a footrest. Avoid seats that are near the comfort rooms or the flight steward’s stations, as most people love hanging out in these areas of the plane and their noise will interrupt your sleep.

How to Sleep on Planes Tip #2 – Look for Airport shops that sell sleep props before you board

Bring your own travel pillow or you can shop for one at the airport. There are a lot of shops that sell sleep props like travel pillows and travel halos that can keep your head from rocking. Also consider shelling out on a quality pair of noise-cancelling headphones for listening to some soothing music to help you sleep right away and keep out unwanted noise. Bose QuietComfort 3s are a particularly popular choice with frequent flyers.

If you;re serious about wanting to know how to sleep on a plane, then you’d better bring some essential props beforehand.

How to Sleep on Planes Tip #3 – Buckle your seat belt over your blanket or jumper and not under

Making sure the attendant can see that you are already buckled up will avoid the risk of them waking you up if there is any turbulence. Remember to take care of your basic needs first before you sleep. Make sure to visit the restroom, bring some snacks and water and tell the flight steward before you sleep not to wake you up when they will serve the meals. That way you can sleep on the plane without being interrupted.

How to Sleep on Planes Tip #4 – Wear comfortable clothes when flying

Long flights can be stressful especially when you’re seated in an uncomfortable area of the plane. Temperature changes when you are on board, so your outfit should also be flexible. You can avoid flight discomfort by wearing plenty of layers like wraps, cardigans, sweatshirts, vests and light jackets.

It’s also be wise to choose clothes that are made with breathable fabric materials like cotton, silk or linen so that the air and moisture can easily pass through. Bringing your own PJ’s is also recommended than wearing the PJ’s provided on board. That way you would have a more comfortable sleep on the plane, especially on red-eye flights.

How to Sleep on Planes Tip #5 – Make yourself drowsy before flying

Avoid taking sleeping medication to make yourself drowsy for a red-eye flight. It’s hard to fall asleep on a plane easily when your mind is racing with different thoughts and your eyes are still wide awake. The best option is to tire yourself out before your flight, so that sleep becomes effortlessly for the entire flight.

Following these tips will come in useful if you want to know how to sleep on planes, and arrive at your destination feeling fresh, relaxed and ready to make the most of your time at your destination.

Originally posted 2014-11-11 23:16:17. Republished by Blog Post Promoter




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