Study Finds that Not Coping with Stress One of Main Causes of Insomnia

stress and insomnia

Stress has been considered as one of the most common emotional issues that causes Insomnia. A recent study by the American Academy of Sleep Medicine investigated the factors that can affect our sleeping patterns. According to the study, it is not the stress that you experienced throughout the day that keeps you awake It is the way you cope with the stress and how you respond to your stressor.

The study sampled a community of 2,892 people with no history of insomnia. The participants were asked to report a number of stressful events that they encounter and their coping mechanisms with the corresponding stressful events.
The three coping mechanisms that were identified that are most likely to develop insomnia after a stressful event are:

  • Alcohol
  • Watching TV
  • Denial

According to the American Psychological Association’s Stress in America, they surveyed that almost 13 percent of Americans have turned to alcohol to ease down their stress level. But alcohol can cause sleep disturbance later at night, leaving you more exhausted and weak the next morning.

Those who opted to just watch TV or movies have a 4 percent risk of insomnia. They may forget their stressor momentarily while enjoying some entertainment, but the fact remains that their stressor is still unresolved and at the end of the day they have to come face to face with their problems.

The people who are in Denial and chose not to cope with their stress have the highest percentage of risk to develop insomnia, with a 9 percent increased of risk to develop insomnia for every sign of resignation.

Relieve stress to reduce insomnia

Thankfully, there are certain stress reliever strategies that can help you drift off at night. Dr. Vivek Pillai of the Research Center at Henry Ford Hospital suggested that mindfulness based meditation and cognitive behavioral therapy for insomnia are two of the most effective methods that can treat insomnia.

I personally treat my chronic insomnia with breathing exercise and some cardio during the morning. A long steam shower an hour before my bedtime can also make a difference.

Originally posted 2014-07-22 12:14:35. 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

New Study Finds that Insomnia Might Cause Back Pain

back pain causes insomnia

A new study has found that insomnia could contribute to back pain. The survey was conducted in Tel Aviv Medical Center Inflammation Survey (TAMCIS) and was written by Maayan Agmon, PhD and Galit Armon, PhD of the School of Nursing at the University of Haifa in Israel. The assessment of the study was based on the medical records of the patients and their interviews during the TAMCIS. The study also revealed that more women who can’t sleep had reported to experience back pain problems than men. But the research’s authors failed to provide additional evidence on whether back pain can increase insomnia symptoms.

Does insomnia causes back pain? Or is it the other way around? I know most people who suffer with back pains have difficulty sleeping. Among those are mostly senior citizens, our grandparents and old folks who are experiencing the price of old age. But for those of us who are still on our prime and already experiencing back pains every now and then.

Well, I most certainly think that back pain precedes insomnia. I did not feel the effects of so many sleepless nights 10 or 15 years ago. But now, I know for sure that all those of years wondering ‘why can’t I sleep?’ has had an effect. I can feel my body is aching and my muscles are twitching whenever I wake up following a sleepless night. There were even times that I caught myself a few winks of sleep whenever I’m seating in front of my computer or even when I’m driving, which scares me sometimes.

Sleep is a requirement for life, an indispensable necessity that has no medical substitute. Sleep rejuvenates and repairs every cells and tissues in our body. Although some people considered sleep as their number one enemy. Like Yennis Cheung an actress from the James Bond movie Skyfall. She suffered from insomnia at a very young age. She had such a bad relationship with sleep that makes her anxious and nervous before going to bed.

But eventually she found a supplement that aid her sleepless nights – a chemical-free powdered food supplement made from fruits, vegetables, grains, nuts and seeds. She mixes them with soya milk and sprinkles them on her meals. Yennis is now back on our screens with BBC drama Panic, she said she felt much better that she conquered her sleep demons.

Originally posted 2014-08-14 19:54:06. Republished by Blog Post Promoter

Juice Your Way to a Good Night’s Sleep

juice if cant sleep

Tart Cherry Juice has shown some potential to be the most delightful way in aiding your sleepless nights if you can’t sleep. This recent discovery was presented at the Experimental Biology 2014 Annual Meeting by a group of researchers from Louisiana State University.

The Montmorency cherry juice contains a set amount of proanthocyanidins and procyanidins, two naturally occurring compounds in cherries. They are also a good source of the naturally-occurring compound melatonin, a hormone that helps regulate sleep-wake cycles which has been attributed with sleep enhancing effects. The presence of tryptophan in cherries is also known to improve sleep.
The research participants were insomniacs who agreed to drink the tart cherry juice twice a day for two weeks. Their assessments were divided in two parts the first one is in a sleep laboratory in which the researchers use polysomnography to evaluate sleep efficiency, duration and onset. The second part is through questionnaires that relate to anxiety, depression, fatigue and sleep. After 2 weeks the scientists found out that through taking tart cherry juice you can increase sleep time by almost an hour and a half each night in adults with insomnia.

The positive result is greatly appreciated specially by most senior citizens who comprise the 23 percent of population suffering from insomnia. Recently a senior patient was admitted to ER due an adverse reaction to an insomnia drug. According to recent statistics, the risks of taking drugs like Ambien for treating insomnia in older patients are much higher than for patients aged 19 to 44.

With this in mind, the discovery of the sleep boosting properties of Montmorency Cherry Juice could offer a better and safer way to treat insomnia, plus the fact that it is a tasty way to get some shut eye.

 

Originally posted 2014-08-25 18:03:47. Republished by Blog Post Promoter

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

Stressed man playing video gameStressed man playing video game

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

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

People with sleep apnea often dont know they have it

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

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

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

If You Cant Sleep, Try these 4 Steps to Get Up Earlier So You Can Sleep Better at Night

earlier up morning

If you cant sleep at night it could be because you’re one of those people who prefers to stay up late, watching TV or playing video games. So if you want to get to sleep earlier, you need to consider altering your sleeping pattern.

Instead of staying up late at night, why not wake up earlier instead? It’s healthier, more peaceful, and those extra hours in the morning will help you to get stuff done in peace and quiet, without the distraction of the other people in your household. We all know that our day routine plays a huge factor on how well we sleep at night. But very few of us knows how waking up earlier can improve our productivity for the entire day.

“Early mornings offer a fresh supply of willpower and people tend to be more optimistic and ready to tackle challenging tasks.” says Laura Vanderkam, a time management expert and the author of “What the most Successful People Do Before Breakfast.”

Waking up early will give you more determination and drive to get your project done. It also gives you opportunity to set a positive tone to start your day and plan ahead. Waking up earlier to work is the smart alternative to staying up late, it avoids overloading on caffeine and energy drinks which just make your insomnia (and any anxiety contributing to it) worse.

Vanderkam recommends these four simple steps to help you get up earlier in the morning:.

1. Keep a time journal

People who already adapted the habit of staying up late at night are not really convinced of the benefits of waking up earlier in the morning. If you’re a “night owl” you may find it hard to wake up early in the morning. This is because it’s natural to feel tired waking up early if you’re not used to it, especially if you spent the previous night working.

Vanderkam recommends keeping a daily journal for the entire week to assess if you are really spending your nights productively or just browsing random sites and looking for any distraction other than going to bed.

2. Imagine your perfect morning

“Industrious and hardworking people wakes up earlier than the rooster.” This is what my grandma used to say whenever she wakes me up in the morning. I used to imagine my perfect morning the night before and I find it very motivating. I wake up the day after earlier than my alarm, do my exercise routine and cook breakfast. I felt lighter, healthier and get a lot of things done.

According to Vanderkam, “Getting up earlier is not about punishing yourself. You will not get out of bed if you don’t have a good reason to do it.” I love how our house smelled early in the morning and how placid and wonderful my surroundings feel. These are just a few of the many things that give me reason to wake up early.

3. Plan your morning

Arrange everything you need in the morning the night before. This includes your work clothes, a packed lunch and anything important you need to have with you that day. It is much easier to get going and keep going when you plan each day in advance. It makes you more competent and efficient and sets you up to achieve your goals throughout the day.

4. Build the habit slowly

Do not try to force yourself to adopt all these habits immediately. Changing your routine takes time before it truly takes hold and feels natural. If you used to set your alarm at 7:00 am and you want to change it to 4:00 am, you can set it up 10 minutes earlier every day until your body is able to cope with these new changes.

Once you switch to getting up early in the morning you may start to wonder how you got anything done beforehand. It will help you to feel more energized and proactive during the day. So if you cant sleep at night, start working on changing the habits or routines that are keeping you awake, so you can feel happier and healthier each day.

Originally posted 2014-10-28 10:19:09. 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

New Study Scraps Insomnia’s Link to Hypertension

bored

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

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

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

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

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

Study Finds that Insomnia and Restless Leg Syndrome Pose Greater Risk for Women than Men

restless leg syndrome can stop you getting to sleep

A Sleep in America poll of all adults revealed that women have more difficulty falling and staying asleep than men. This also means that they experience more daytime sleepiness at least a few nights or days a week. Women take longer to fall asleep than men and pose a rather indistinctive symptoms than men. This is due to the biological and physiological characteristic present in women. Some contributing factors for why women sleep differently are believed to be sex chromosomes, hormonal and physical changes, estrogen influence on our body, and biological conditions like menstrual cycle, pregnancy and menopause. Pregnant women doubled the risk factor for RLS compared to women who have never given birth and men.

Nearly half of women struggle to get to sleep at night

Although women generally go to bed at a sensible time compared to men, 46% of women were complaining that they have trouble sleeping every night. This was according to several clinical studies gathered by Neurology Medlink and from several respected contributors. Aside from dealing with menstrual cycle, postpartum, menopause and pregnancy. Women are more resistant to high altitude periodic breathing than men and 10% of pregnant women are diagnosed with having restless leg syndrome. Another unaddressed problem is the diagnosis of sleep disorders in women. Sleep disorders in women are said to be under-recognized, misdiagnosed and mistreated. This should be communicated accurately without gender bias.

When women can’t sleep it can effect them in more ways than one

When a woman suffers from poor sleep quality compared to men, and is at higher risk for breast cancer, miscarriage and infertility, then the need to include these unique psychosocial issues into research should be prioritized. But how much sleep do we really need? These are the kind of questions I hear from my friends and family. What the research says though is that there is no magic number. But there’s no doubt that nobody wants to have their sleep disturbed by nervous leg disorder, man or woman.




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