Why Can’t I Sleep Through the Night? Top 5 Reasons and Remedies

 

why cant I sleep through the night

There are so many times when I lie aware wondering why can’t I sleep through the night? To give you a recent example, I have a big day the following day so I set my alarm early the next morning. I did not know what happened but it was already past midnight and I’m still wide awake!

I keep on back tracking what I did that day that means I cant sleep through the night. I was sure I did not took any afternoon naps not even a morning nap. I was dead tired the whole day because I did some general cleaning and throw away some stuff and boxes that was supposed to get trashed a long time ago. I’m used to sleeping late at night so I think my brain is having a hard time convincing my body to sleep early

Why can’t I sleep through the night whenever I set my mind to wake up early the following morning? That’s a question that has been puzzling me for a week now. So what I did a little research on the factors that affecting my sleeping habits and I’m pretty convinced of what I found on the reasons why I cant sleep  through the night.

You might also find below the most common reasons why most people are having trouble sleeping through the night:

1. Your room isn’t dark enough

If you cant sleep through the night, this is one of the factors that kept me awake. Because I usually don’t shutdown my laptop before going to bed, so it is mostly on after 30 minutes or so before it goes to sleep mode. Make it sure that your room is dark enough for you to sleep on. There shouldn’t be any lights on especially lights emitted from your TV sets, laptop or any electronic device. Because when your eyes were exposed to light during the night, your brain might be tricked into thinking that it’s waking time and most probably would result to reduce in the production of melatonin that causes sleepiness.

2. Room temperature is too warm

I sweat a lot even if I’m not doing anything I can feel my nose sweating. So basically I can’t sleep on a room with high humidity. I also found out that when you are about to sleep your body and brain has the tendency to cool down and you will thwart the cool-down process when your room is too warm. Keeping a fan or air condition on at a desired level of temperature is the best way to sleep.

3. Clockwatching

This is basically the main reason I think why I wasn’t able to sleep that night. I keep staring at the clock and was worried that I only had a few more hours left to sleep. It wasn’t a good idea at all, you would end up staring at the clock the whole night and not getting any sleep that you wanted. So keep your clock away from your bed and de stress your sleep.

4. Watching YouTube until you’re sleepy

This is one of the things I am guilty of and why I cant sleep through the night. Every time I go to bed I always have my Ipad beside me and browse on any YouTube videos. I thought at first it would help me doze off but it eventually keeps me awake until 2 or 3 in the morning. This is actually a bad idea because watching TV or YouTube stimulates brain activity, which is the exact opposite of what you want to happen if you want to sleep early.

5. Trying to problem-solve in the middle of the night

If you want to sleep early but anxious about something or you have a big problem that you are worried about. Don’t try solving it before going to sleep, redirect your thoughts to something less stressful. Because once you get caught up on the worry treadmill, you will stay awake much longer and wont be able to sleep through the night.

Originally posted 2015-01-05 07:27:34. Republished by Blog Post Promoter

How to Have More Lucid Dreams and Stop Having Nightmares

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

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

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

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

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

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

Get WILD in bed

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Originally posted 2012-09-16 22:26:21. Republished by Blog Post Promoter

What is Sleepwalking?

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

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

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

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

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

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

What causes sleepwalking and can it be treated?

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

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

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

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

Is Procrastination the Cause of Your Insomnia?

Stressed man playing video game

A new study from Utrecht University from the Netherlands says that “Bedtime procrastination” can mess with your usual sleeping pattern. Let’s say that your usual bedtime is 9pm, while you are already lying down, you just can’t help but open your social media accounts or your favorite video streaming site and just browse on nothing in particular. Then you saw something worth watching and just got hooked up. Oblivious of how many hours had passed, it’s already 4am in the morning and you are just a couple of hours away till your alarm set to wake you up.

Some people procrastinate 2 or 3 times a week. It is either they are binge-watching a new season of the house of cards on Netflix or any other movie marathon on YouTube. I have a friend who has insomnia and she said that it began when she used to binge-view a 24 episode of prison break. She have not sleep for 30 hours and end up a little edgy the next day and couldn’t get to sleep the night after so she binge-watch another season again.  Little did she know that her sleeping pattern has been slowly altering. If the procrastination will continue, then your sleeping hygiene will surely get affected, thus it will most probably lead to insomnia.

Now, insomnia is a hard one to cure.  Almost 50 million Americans are suffering from insomnia and it is growing every hour.  Some have turned to natural remedies and different exercises and a lot of people have turned to over the counter drugs just to get a good night sleep. So, think twice before you open your phones or laptops and began browsing online. Follow your sleeping time and stay away from those disturbing gadgets at least 30 minutes before you sleep. That way you can set your mind and your body to involuntarily drift yourself into dreamland

Originally posted 2014-06-23 13:00:36. Republished by Blog Post Promoter

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

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

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

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

5 Top Tips to Stop Snoring

Snore while sleeping

Almost everyone snores, even my 23 months old toddler snores occasionally. In fact, almost 90 million people in the United States alone snore.

While common, frequent snoring can disturb other people, particularly if they are in the same bed as you. So if you get complaints from other people that they cant sleep because of your snoring, it’s sensible to find a way to stop. While there’s no miracle cure, it is possible to find ways to stop snoring by identifying the cause of why you snore. Common causes of snoring include nasal and sinus problems, being overweight, alcohol, smoking and medications, oor sleep posture and the way you are genetically born.

Here are 5 ways to stop snoring depending on the root cause:

1. Keep your nasal passages clear

This will help you to easily breathe in through your nose rather than your mouth, and help you stop snoring.

I thought at first that my snoring sound comes from my throat, but I wake up from my loud snoring one night and the sound definitely came from my nostrils. I have a sinus problem and it happens to block my airways which makes my inhalation difficult, it then creates a vacuum in my throat which leads to my snoring. An effective home remedy I tried was steam inhalation. The hot steam moistens the nasal passages and effectively clears out my blocked nose which allows me to breathe more easily and sleep peacefully.

But if you are suffering from severe sinusitis or allergy, it is better to ask your GP or pharmacist for nasal spray or antihistamine prescriptions.

2. Quit or cut down on smoking

Smoke causes swelling and catarrh that if your nasal passages become congested it will be difficult to breathe through your nose because the airflow is decreased. This blockage then causes the vibrations in your throat and nose that cause snoring.

I occasionally tried smoking in college to keep me awake when I cram on examination week. It did help me stay awake but I guess I can’t tolerate the smoke, it irritates my throat so much that I end up having a cold the next day.

3. Avoid stimulants late at night

Avoid alcohol, sleeping pills and sedatives before going to bed. They contain the same substance that relax the muscles in your throat and interfere with breathing. If you are taking a prescription medicine at the moment, it is better to talk to your doctor and see if he can give you an alternative medication that doesn’t obstruct you getting to sleep.

4. Change your sleep position

It is advisable to sleep on your side, because lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat which causes a vibrating sound when you are asleep. You can also position a pillow beneath your head to open up nasal airways passages and might help you to prevent snoring.

5. Maintain a healthy lifestyle and balanced diet

Aside from my sinusitis, your snoring problems might be due to being overweight. The fatty tissue around your neck squeezes the airway and prevents the air from flowing freely in and out of our nose and mouth, causing you to start snoring at night.

As you can see, there are many reasons why you might snore at night. To find a solution, it’s a good idea to tick off all the possible causes on the list. You might be able to stop snoring by improving your diet, giving up smoking or changing your sleeping position. But if these don’t help, and you think your snoring problem might require surgery, then it’s recommended that you speak to a doctor for their expert advice on how to stop snoring for good.

Originally posted 2014-09-22 18:44:15. Republished by Blog Post Promoter




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