Help Me Sleep! – The Insomnia Checklist

Help me sleep insomnia check list

Everybody needs a good night’s sleep. Apart from giving you the chance to rest from the day’s activities, it is when we are in deep slumber that the body mends itself and prepares you for another day. So what happens then when you spend the night wide awake? You don’t get sufficient rest and your body won’t be able to make the necessary repairs.

This inability to get enough sleep is known as insomnia. If you have had one too many sleepless nights lately and you’re starting to wonder how to sleep better, then it’s time to evaluate the situation.

Here’s a quick checklist that can help you assess whether or not you are suffering from insomnia:

  • Do you toss and turn in bed for hours wondering how to sleep?
  • Do you find it hard to relax and slip into slumber even if you’re very tired?
  • Do you wake up in the middle of the night and then lie awake thinking how to go to sleep?
  • Do you have to resort to taking sleeping pills or alcohol just to catch some Zs?
  • Do you spend a good part of the day feeling tired, irritable, and sleepy?
  • Are you unable to function properly because of lack of sleep?

If you answered yes to any of these questions, then it’s likely that you are among the millions who lie in bed at night thinking, “How can I sleep?” Indeed, insomnia is the culprit behind many a sleepless night. But the good news is that there are many ways to get rid of it.

So if you are constantly wondering how to get more sleep, worry not. You may be suffering from insomnia now, but by taking the right steps, you can have sweet dreams instead.

Originally posted 2012-04-27 14:24:57. 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

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.

Originally posted 2014-06-16 15:28:31. Republished by Blog Post Promoter

How Do You Get to Sleep with Restless Leg Syndrome?

restless leg syndrome can stop you getting to sleep

It’s hard enough to be an insomniac and not know how to sleep. So imagine how much harder it is for people suffering from Restless Leg Syndrome (RLS).

Patients with restless leg syndrome complain about an uncontrollable urge to move their legs because of a creeping, crawling, itching or tingling sensation. The only way to relieve themselves of these odd feelings is to move their legs. This results to interrupted sleep or in severe cases, almost no sleep. Because of this, restless leg syndrome patients also worry about how to sleep more at night. They wake up tired, find it hard to concentrate, and are unable to function normally throughout the day just like most insomniacs.

Because of the similarities, many of the recommended natural remedies for insomniacs are applicable for restless less syndrome patients as well. The goals are the same after all: find ways on how to sleep better so that they can take on the new day with enough energy.

To help keep the restless leg syndrome symptoms at bay, experts recommend the following:

  1. Cut back on the caffeine, tobacco, and alcohol. All three substances are known to interfere with sleep, so keep your intake to a minimum.
  2. Develop a regular sleep pattern. Some patients opt for a later bed time and also wake up later in the morning, since the leg sensations occur in the early evenings. Whichever schedule you decide to adapt, sticking to it is important to help condition your body to the idea of regular sleep.
  3. Do mild stretching exercises before bedtime. Stretching and gentle exercise can help lessen the persistence of restless leg syndrome symptoms.
  4. Watch your diet. Studies show that RLS may be caused by iron, folate or magnesium deficiency, so making sure you have enough of these nutrients in your diet can help prevent the attacks.

So if you are wondering how can I sleep with restless leg syndrome, try some of these tactics to see if they help

Originally posted 2012-05-15 13:17:40. Republished by Blog Post Promoter

The Health Benefits of a Good Night’s Sleep

a good night's sleep helps you feel healthier and more energetic

Overcoming your insomnia is already a feat in itself. But being able to do so will not only give you more hours of restful sleep, it can also lead to great health benefits. Many people don’t realize that not knowing how to get enough sleep can contribute to some serious health problems. Conversely, getting your daily dose of good night’s sleep can bring about surprising results.

So if you’re always wondering how to sleep better, act fast. Discover the different types of remedies and medical treatments that can help you. Learn relaxation techniques that can boost your chances of sleeping well, and gain all the health benefits that come with restorative sleep.

  1. Better immune system – When you sleep, your body works overtime to repair cells, tissues, and muscles. Knowing how to sleepwell keeps your immunity system strong, protecting you from viruses like flu and colds.
  2. More energy – When you are not tired and drowsy, you will have more energy to take on the day’s activities. When you get enough sleep you will feel more refreshed and invigorated.
  3. Healthier heart – Sleeping well contributes to your overall health and reduces the possibility of developing health problems such as heart disease. Like any other body organ, the heart is made up of muscles that need to be constantly maintained and repaired.
  4. Improved memory – While you are sleeping, the brain strengthens your memory and stores away all the information you learned during the day. When you’re trying to learn a new skill, you have greater chances of remembering the new things you learned after a good night’s sleep.
  5. Healthy weight – When you don’t get enough sleep, certain hormones in your brain are created and these can trigger you to feel hungry more often. This can lead to unnecessary weight gain.

With so many benefits, it’s no wonder insomnia and a lack of sleep can make you feel rundown. So take advantage of all the useful advice on this website on how to get to sleep for more hours every night.

Originally posted 2012-05-21 16:06:05. Republished by Blog Post Promoter

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

stop anxiety if cant sleep

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

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

1. Accept the unchangeable

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

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

2. Change the changeable

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

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

3. Avoid the unacceptable

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

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

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




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