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

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.

Pregnant Can’t Sleep? 3 Tips on Getting More Sleep for You and Your Baby

Pregnant woman unable to sleep

If you’re pregnant and cant sleep, you’re not alone. Insomnia in most pregnant women is a common problem among 75 percent of expectant moms, especially when on the third trimester of pregnancy.

Just like any sleep disorder, if you’re pregnant cant sleep then you need to first identify its causes. This could be a combination of hormonal changes, anxieties, leg cramps and excessive urination. Do not worry too much about your baby or the labor days, I know how I cringe just thinking about it before. But stressing yourself out won’t going to help you one bit. It’s those worrying thoughts that may be why you cant sleep when pregnant, and it’s not healthy for you or your baby.
The following are easy to follow tips suggested by Baby Centre parents when you cant sleep when pregnant. After trying some of these tips you may be surprised how quickly you can fall asleep:

Pregnant Cant Sleep Tip #1 Eat Good Food

“My grandmother told me that drinking a warm cup of milk and having a banana helps you sleep. Well, after many a night of only having one or two hours’ of sleep due to baby moving, cramps and insomnia, I was ready to try anything. Now, whenever I can’t get back to sleep, warm milk and banana does it every time.” Says Prue.

Warm milk paired with fresh fruits like cherries and bananas is a good combination to aid you to sleep. Cherries are good source of melatonin that controls the body’s internal clock to regulate sleep and researchers recommends eating them an hour before bedtime. Bananas are also rich in potassium and magnesium which are natural muscle relaxants.

Pregnant Cant Sleep Tip #2 -“Get Comfortable, means more pillows!”

“Propped up with six pillows (so basically sitting up!) helps a lot. That way I can get at least five hours’ good sleep until I awake at my usual time of 5am. I seem to be able to manage my toddler on this amount of sleep, so it must be good practice for when the baby is born.” – Ali
It gets really uncomfortable sleeping on your bed when you are already in your late pregnancy, that’s why most doctors and midwives often recommend their patients to sleep on a comfy armchair or just like what Ali did, pile those pillows on your back and sleep on comfortably.

Pregnant Cant Sleep Tip #3 -“Relax your mind and soul”

“My hubby helped me get good sleep by talking softly and massaging my aching back. And whenever I woke up due to heartburn or uneasiness, he was the one to make me calm and go back to sleep.” – Shameela
“I listen to a boring discussion on the radio and do the breathing exercises taught in the antenatal yoga classes I go to. These have a really soporific effect.” – Lisa

Relaxation techniques are very helpful if you’re pregnant and cant sleep. Deep breathing exercises and yoga are great ways to relax, it helps you put your body, soul and mind into a state of balance. You could also ask your husband to help you relax just like what Shameela’s husband did. Massage is often used to help babies sleep and it is also a good way in treating insomnia in adults.

So if you’re pregnant and cant sleep, try out these tips to get more rest and relaxation for both you and your unborn child.

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.

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.

 

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.

Top 5 Things to Do When You Can’t Sleep

woman in bed with eyes opened suffering insomnia and sleep disorder

It is frustrating when you cant sleep for hours at night. Especially when you need to wake up early the next morning to catch a flight, to go for an interview or any one of a million important tasks done better without another sleepless night.

It’s almost funny how satirical how energetic you can feel when you cant sleep but are still wide awake. So here are five things to do when you cant sleep that might help your mind and body to relax:

1. Get up and do something – If you are feeling restless, you can walk around your living room to your bedroom and reserve your bed for sleeping. Avoid watching television or eating in your bed. Instead, grab a blanket and read a book downstairs or in your living room. This help your mind to feel more at ease and make you feel relaxed.

2. Try to stay awake during the day – This is why most people miss their flights the following morning because they tend take a nap on just a few hours early before their bedtime. So the tendency is they will be widely awake past midnight and doze off a few hours before their flight.

3. Do not drink too much before your bedtime – Drinking too much alcohol and taking drugs can affect your sleeping patter. Stimulants such as nicotine and drinking too much caffeine that contained in teas, coffee and energy drinks can make you stay awake at night.

4. Do not eat too much when you know you are too close to going to bedtime – The feeling of being full is uncomfortable and you would feel that you have to stay up late just to let your food digest.

5. Dont think about the fact you cant sleep – Finally the most important one is not to think about having insomnia when you are already on your bed. Do not let your brain stay awake because you have subconsciously told it that you are expecting it to occur.

So these are 5 things to do when you cant sleep that might help you overcome your insomnia and get more hours of healthy, rejuvenating sleep at night. What things do you do when you cant sleep?

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.

Do’s and Don’ts before bedtime

Help me sleep tip - dont drink coffee late at night

If you are still widely awake at past your bed time. You might be thinking of ways on how to get yourself fall asleep. Maybe you have a lot of things in your mind that’s keeping you awake. It is said that a hormone called “melatonin” is the one responsible to help you sleep. To be able to induce more melatonin into our system we need to relax our mind and body. The 2 effective ways that I know of is Deep Breathing exercise and changing those troubling thoughts with happy and positive ones. But if these doesn’t help you sleep yet, don’t be tempted to open your computer, smart phones and television. Because these electronic gadgets emits blue light that can hinder the production of melatonin in your body.

I have insomnia for years now and it has been so hard to undo everything and re-program my sleeping pattern back to its normal routine. I hate waking up the next morning feeling tired because of lack of sleep. What I did was I did not sleep for 36 hours, I fought the urge of taking naps on day time. I would either pinch myself or play some video games just to avoid sleeping. At 6 pm the following day I was really tired and exhausted that after taking a long bath I slammed my body on my bed and took the longest sleep I’ve ever had in my life!

The day after that, I feel like I was rejuvenated. I don’t feel weak anymore.  My mind was functioning really well. Now, I am still trying to sleep on my bed time.  Although, there are times that I could not help but break my bedtime rules every once in a while because I had to do some overtime work. I just read my favorite book and within minutes I’m already snoring. I don’t know if this is the same with everyone else but if you intend to sleep early and you like to doze off by reading something. Go for the hardcopy and avoid wattpad.

Six Steps to Natural Sleep Review – Does it work?

If you’ve been struggling with insomnia for a while, you’ll know how seriously it can affect your life.

EVERY night. you spend hours tossing and turning, dreading another day at work feeling tired and irritable. Everyone tells you that you just need to relax.

But you and I both know that’s impossible when in insomnia’s chains.

Visit a ‘sleep hygienist’?

If you’ve tried the tips in my eBook but are still struggling to get any shuteye, maybe it’s time to see a ‘sleep hygienist’ for new ideas?

This is what insomniac Peter Lichfield did, after getting fed up with popping benzodiazepines and dealing with the consequences.

Thankfully for Peter, seeing a sleep hygienist was a real eye opener (in a good way).

She helped him completely CHANGE his approach to sleep at bedtime. The things she taught him included:

  • How sleep patterns have changed through the ages
  • Why insomnia is a new phenomenon
  • Impact of light exposure
  • Influence of brainwaves and hormones
  • How to create subconscious triggers that flick your brain into sleeping mode when you lie on your bed

Most importantly, she taught him how it to reprogram his brain and body to attain optimized sleep cycles. This enabled him to remove the psychological barriers keeping him awake. This meant he could almost CHOOSE when to sleep, until waiting hours for his mind and body to become exhausted.

Six Steps to Natural Sleep

Wishing to share his new insomnia busting methods with other insomniacs, Peter compiled everything he discovered into a sleep hygiene program.

Called ‘Six Steps to Natural Sleep’, it comprises of:

  • An eBook with guidance on developing healthier subconscious triggers at bedtime, how to optimize your sleep patterns and how to reprogram your brain for better sleep
  • ‘Sleep Like a Baby’ recording with subliminal messaging to lull your brain to sleep
  • Bineural beats recording that helps slow down your brainwaves and banish negative thoughts

Peter’s system is so effective that he claims it can start transforming your sleep patterns in just three days. When you also consider it costs a fraction of session with a sleep therapist and has helped over 10,000 people already, if you’re struggling with insomnia it’s worth giving it a try.

Just imagine being able to stop your mind racing, to feel less anxious and restless and to be able to DECIDE when you want to sleep?

Sounds too good to be true? Check out the info page and decide for yourself.

Disclaimer – If you buy the Six Steps to Natural Sleep then I earn commission. It’s offered with a 60 day money back guarantee, though, so if you don’t experience any improvement in the first two months you can get your money back. So you really have nothing to lose by trying it – other than your insomnia!