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

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

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.

Originally posted 2014-07-28 15:13:03. Republished by Blog Post Promoter

Help Me Sleep! – Four Sleep Hygiene Tips on How to Sleep Healthily

Sleep hygiene tips for how to sleep better

If you spend more time thinking of ways on how to sleep soundly than you actually do sleeping, then it’s high time for you to pay more attention to your sleeping habits. Also known as sleep hygiene, these activities can contribute to improving the quality of your sleep. By making simple changes to your daily routine, you can drastically reduce the amount of time you spend awake and wondering how do you get to sleep.

Here are four tips on how to improve your sleep patterns and catch more Zs at night:

  1. Develop a healthy sleep pattern. Your body clock is largely dependent on your daily routines. Developing the habit of going to bed and getting up at the same time every day is one of the secrets on how to sleep better.
  2. Avoid daytime naps. Sleeping during the day will lessen your need for rest later in the evening. Fight sleepiness by getting up and moving around. If you absolutely need a quick shut-eye, limit it to just 30 minutes before 3 p.m.
  3. Use the bed only for sleep and sex. Associating the bed with anything other than rest can make it difficult for you to fall asleep when you finally crawl under the covers. Do not bring work to bed and go to sleep only when you are sleepy-tired.
  4. Avoid heavy meals and strenuous exercise before bedtime. Both activities trigger your body to work and therefore keep you awake. If you are hungry stick to light snacks and when it comes to exercise, opt for relaxing stretches instead of rigorous workouts.

A good night’s sleep isn’t that hard to achieve when you’ve mastered the art of good sleep hygiene. Improving your sleep hygiene is a surefire way on discovering what you can do to ‘help me sleep well at night’.

Originally posted 2012-05-07 15:00:37. Republished by Blog Post Promoter

Will Sleeping Pills Help Me Sleep?

medical treatments for insomnia

medical treatments for insomnia

In today’s fast paced world we’re always looking for a quick fix. Got a headache? You can get a pill for that. Need some energy? Knock back an energy drink. The same is true for when you’re wondering how to get to sleep.

Reaching for sleeping pills is the first resort for many. In fact, an article in The Guardian on Britain’s hidden addiction to sleeping pills has highlighted some shocking statistics. Ten percent of people now take medication for insomnia, which amounts to 15.3 million prescriptions every year costing the NHS £50 million per year in sleeping pills. What’s worse is that there has been a ten percent rise in people asking their doctor to ‘help me sleep’ and then knocking back some tablets.

The sharp rise over the last four years coincides with when the recession hits, and suggests that stress and money worries could be the psychological triggers behind people’s insomnia. But is medication the best way forward?

Addressing anxious thoughts can help sooth the soul and help the brain drift to sleep

While beneficial for people with chronic insomnia, a genetic condition or struggling through a brief period (such as a bereavement), sleeping pills can have some worrying side effects. People can form a dependency, believing they can’t sleep without them, they can have more accidents from feeling drowsy the next day and they certainly arent cheap.

It’s been suggested by a leading sleep specialist – Kevin Morgan, professor of gerontology at the University of Loughborough – that cognitive behavioural therapy (CBT) might be a more practical solution for many people suffering from insomnia and wondering how to get to sleep at night. CBT is a form of psychotherapy that teaches people to challenge the irrational and negative thought processes that are causing problems in their life, and is a highly effective method of treating mental disorders, such as anxiety and depression.

With many people’s insomnia caused by anxiety or stress it makes sense that teaching people to address the underlying problems or thoughts causing their insomnia can be a more practical approach than simply popping a pill to paper over the cracks. The Department of Health in the UK is due to assign £400 million over the next four years to this type of talking theory, so it’s clear that the benefits are real and proven.

Combined with sleep hygiene practices

As always, the first step in tackling insomnia is to assess whether your habits are getting in the way of getting a good night’s sleep. This means adopting sleep hygiene practices to eliminate all the stimuli that could be keeping you awake at night wondering ‘how can I get to sleep?’

This includes avoiding stimulants, such as caffeine and alcohol, before you go to bed. While alcohol can help you fall asleep in can prevent you reaching a deep rejuvenating level you need for your body to rest and recuperate. Other habits to avoid are watching TV or sitting in bed working on your laptop late at night.

To help put your mind in a relaxed mood, there are also natural remedies you can try, such as chamomile tea, bananas or a warm glass of milk to help you drift off to the land of nod without the use of medication.

Originally posted 2012-08-21 14:35:45. Republished by Blog Post Promoter

Can Brainwaves Entrainment Help Me Get to Sleep?

brainwaves entrainment

Every night, millions of people all over the world find themselves lying awake desperate for that miracle cure that can help to relax their mind so they can drift off to sleep naturally and healthily.

There are all sorts of bold claims made about light boxes, sleep clocks and hypnosis tapes that can help you get to sleep. It’s always wise to be cynical. But when the claims can be backed up by scientific research it’s worth checking out whether they might be the insomnia cure you’ve been looking for.

One of the latest treatments getting a lot of insomniacs excited (or ideally, more relaxed) is the phenomena of brainwaves entrainment and how it can help you to get to sleep.

What is brainwaves entrainment?

Our brainwaves fluctuate at different frequencies depending on the activity they are engaged in. During the daytime, when we are awake, they are typically between 12 and 30 Hertz, known as the Beta frequency. But when we are asleep the frequency slows dramatically to between 0.1 and 4 hertz, known as the Delta frequency.

In order to get to sleep, our brainwaves have to reduce from Beta to Delta. Normally this happens naturally, as our bodies and mind relax, our breathing slows and our minds drift off to the land of nod. But when you are feeling stress, depressed or anxious, you can find it difficult to relax enough mentally for your brainwaves to slow so you can get to sleep.

This is where brainwaves entrainment comes in. Brainwaves entrainment is the process of using special sounds and pulses to induce slower brain frequencies. When sounds are played at between 0.1 and 4 Hertz our brains naturally adjust themselves to replicate the slower frequency. Much like how fast dance music can make us feel more alert and active, slow sounds can help our minds to relax and feel calm and lulled into the Delta state needed for us to get to sleep.

A method of relaxation used for 100s of years

Brainwave entrainment isn’t a new concept. It’s been used for hundreds of years in spiritual and religious ceremonies to induce people into certain states of mind. Over the last hundred years brainwave entrainment has been developed and refined, and is now used widely for meditation, hypnosis and for curing insomnia.

Brainwave entrainment has been scientifically proven to be effective in reducing brainwave patterns and helping people to relax. This was done using a brainwave scanner to record feedback and images on the slowing brainwaves as a result of listening to brainwave entrainment music. What’s more, brainwave entrainment has been used successfully by the Monroe Institute since the 1980s, and many hypnosis experts swear by its power to help you feel relaxed and calm.

Where can I find brainwaves entrainment music?

There are many different types of MP3s you can buy that use brainwaves entrainment for inducing more relaxed states of mind. Many people use them as a form of therapy relaxation to reduce anxiety, stress or depression.

If you’re looking for an MP3 series focused on battling insomnia then you might want to check out the MP3 series produced by the Sleep Salon. Comprising of 12 different sessions, the set includes different types of brainwave entrainment for treating different levels of insomnia.

So if you’re suffering from bouts of insomnia then brainwave entrainment MP3s are worth trying to see if they can help you relax your mind and gain more hours of healthy, rejuvenating sleep each night. The entire Sleep Salon MP3 set is available on a 60 day money back guarantee, so if it doesn’t help to reduce your insomnia then you can get your purchase fully refunded.

Originally posted 2013-05-07 08:03:14. Republished by Blog Post Promoter

The Real Reason Why You Cant Sleep and Why the Cure isn’t Sleeping Pills. Sleep Tracks System Review

[vc_row][vc_column][vc_column_text]Sleeping-Pills

The Sleep Tracks system has helped over 10,000 people to cure their insomnia. It does this through getting to the root cause of why insomnia occurs and then ‘rebooting’ the brain so that you feel relaxed at bedtime, and not stressed and worried about another night when you can’t sleep

If you’ve been suffering from chronic insomnia for a few weeks, let alone months or years, you probably care less what the cause is.

All you want to know is what you can do to break out of insomnia’s chains. You want to stop feeling tired and irritable all day then suddenly hyper alert at night, dreading yet another night spent lying frustrated in bed, unable to get those few hours of uninterrupted sleep that allude you.

Drugs are not the answer, but you knew that already

If you’re reading this, you may have already tried popping some Melatonin, Tylenol PM, Ambien or any of the other exotic sounding sleeping pills that get prescribed by doctors like candy to placate an upset child.

And that is indeed all they do.

Sleeping pills work by dulling the mind enough so it succumbs itself to sleep. And they’re effective at it. But popping pills night can also lead to:

  • an unhealthy reliance
  • short term memory loss
  • hallucinations
  • weight gain

Sleeping pills have been blamed for causing car accidents because they make you feeling like a zombie the next day, They’re also expensive, and the cost can rack up fast if you’re fighting with insomnia for any length of time.

Most importantly, sleeping pills do not cure the root cause of your night time anxiety.

Relaxing doesn’t come from trying

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]Ever heard this advice – all you need to do is relax by taking a hot bath and a glass of warm milk and your nighttime frustrations will melt away.

Anyone telling you this doesn’t realize that feeling relaxed is the polar opposite of how you’re feeling at bedtime. All you can think about is the hours you’re about to spend getting frustrated and angry because you can’t sleep.

Every passing minutes is simply counting down to another day of exhaustion and hourly cups of coffee to stop you passing out at your desk.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_single_image image=”10″ align=”center” img_size=”full”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

The vicious insomnia cycle

If the fears and unhelpful thoughts I’ve mentioned sound familiar than this is because most insomnia sufferers share this same anxiety.

The problem with getting anxious at bedtime is that it just causes a vicious cycle of worrying about sleeping, staying awake for hours, feeling exhausted the next day and then dreading trying to get to sleep again.

Just going one night without enough sleep can cause your feelings of tension and anxiety to rise. They then rise further with each night when you’re unable to get enough sleep or to stay asleep for the whole night.

So the only conclusion is that, if you want your mind and body to reach the calm, relaxed state it needs for you to get to sleep, the only long-term cure is to fix the bedtime anxiety thats keeping you awake.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

Forget the pills and trying to relax. Fixing bedtime anxiety is the only TRUE cure for insomnia

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”322″ img_size=”full” align=”center”][/vc_column][vc_column width=”1/2″][vc_column_text]Treating insomnia through treating bedtime anxiety was the conclusion also reached by author and life coach Yan Muckle. From his own experiences of battling insomnia and those of his clients, Yan found that, while the causes would vary, what all insomniacs have in common is a sense of dread at bedtime. It was worrying about trying to get to sleep, combined with the buildup of anxiety throughout the day, that was preventing them from being able to relax and fall asleep naturally and then to stay asleep for enough time for their minds and bodies to rejuvenate.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_button url=”http://c88f0nv5v8kz4p2eo5mo3le-xd.hop.clickbank.net/” text=”Get the 7 Steps to Curing Insomnia Report” size=”big” align=”center” type=”default” color=”{{color}}” target=”_blank”][vc_column_text]After his reaching his eureka moment, Yan set about harnessing his expertise in psychology and life couching to put together a program for treating the bedtime anxiety that was keeping both him and his clients awake.

Sleep Tracks addresses the underlying causes, rather than treat the symptoms

Rather than merely a bunch of MP3s of whale song, meditation tracks or other relaxing sounds you could pick up for a mere few dollars elsewhere, Sleep Tracks comprises of a complete brain training program. It is a specially designed system which combines brainwave entrainment, binaural beats, meditation and individual study to address the root causes of insomnia. At its core, the aim of Sleep Tracks is to ‘reboot’ the brain. Much like how you’d reboot a malfunctioning computer, Sleep Tracks seeks to correct the unhelpful thought patterns that cause sleep disorders.

At the same time, Sleep Tracks also aims to address the troubling thoughts, confidence problems and other underlying issues that cause bedtime anxiety and result in insomnia. Due to the nature of going to such a deep level in correcting the mind’s unhelpful thought processes, you’re unlikely to get immediate results overnight (literally). Instead you need to commit a few weeks to the program, both in terms of studying the course material and listening to the sound tracks, before you can expect to start getting the nightlong sleep patterns that may currently evade you.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

A powerful combination of \’brainwave entrainment\’ and meditation

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”321″ img_size=”full” img_link=”http://c88f0nv5v8kz4p2eo5mo3le-xd.hop.clickbank.net/”][/vc_column][vc_column width=”1/2″][vc_column_text]The sound tracks themselves are rather unique in that they feature brainwave entrainment technology (which helps to calm your brain subconsciously through syncing with binaural beats) combined with a soothing, suggestive voice commentary.

I expect your cynicism levels are rising at hearing such a wacky sounding description for what is, essentially, a series of audio tracks. But brainwave entrainment, which slows brainwaves from an alert state to being more relaxed, has been practiced for decades to improve memory and reduce anxiety and has been proven to be effective for many thousands of people.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

It’s helped over 10,000 people to get rid of insomnia

Since its launch nearly a decade ago, Sleep Tracks has grown to become one of the most popular insomnia busting programs online. It’s helped tens of thousands of people to fall asleep naturally, without pills or any crazy witch doctory. And, more importantly, it’s helped people to stay asleep for longer and reach the rejuvenating stage of sleep they so desperately need. The Sleep Tracks website is overloaded with testimonials from people that now enjoy their waking hours feeling less tired and irritable, more energized, more productive, patient with the kids and colleagues at work and enjoying a boost to their health and wellbeing overall.

The only catch is that Sleep Tracks is rather on the pricey side. Paying $70 for a home study course can seem rather steep. But if you’ve been suffering from chronic insomnia for months, or even years, and you’ve had enough of popping pills every night, loading up on caffeine every day and nothing else is working then it’s worth a try.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”53″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text]Over 10,000 people have benefited from the Sleep Tracks system. This is because, from a behavioral and psychological perspective manner, it makes complete sense why it works. Correcting unhelpful thoughts to sleep better is clearly much better than relying on medication to dull the mind into submission.

What’s more, Sleep Tracks is supplied with a 60 day complete refund guarantee.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]So if it doesn’t help you within the first two months then you can just ask for your money back. You can typically expect to see results in a few weeks, so this is ample time to discover whether Sleep Tracks can help you to banish your bedtime dread.

If you’re not yet ready to make the investment, you can still register for a free newsletter in which Yan Muckle explains more about his system and why it’s helped so many people to get more hours of rejuvenating sleep and feel more refreshed each day.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_button url=”http://c88f0nv5v8kz4p2eo5mo3le-xd.hop.clickbank.net/” text=”Get the 7 Steps to Curing Insomnia Report” size=”big” align=”center” type=”default” color=”{{color}}” target=”_blank”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]Disclaimer – The links in this article are affiliate links, which means I earn commission should you decide to get the Sleep Tracks system. Please be assured that I wouldn’t be promoting this product unless it had been proven to be effective and has a track record of helping people to overcome insomnia. There really is no other sleep program like this or with such a high success rate. With a 60 day guarantee, you can also try it for yourself to decide whether it’s worth the investment at no risk.[/vc_column_text][/vc_column][/vc_row]

Originally posted 2014-04-15 07:33:41. 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

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

Top 5 Best Insomnia Busting Sleep Apps that Help You Get to Sleep at Night

sleeping young man near to smartphone

There are few things as frustrating as when you can’t sleep at night. Getting 8 hours of shut eye is vital for your brain and body to tune out and shut down, restoring your physical health and cementing your memories in place. If you are still having trouble falling asleep with natural remedies, like drinking some milk or munching down a banana, then maybe you should try using a sleep app to help you nod off.

The following list of sleep apps will help guide you to the serenity of a good night’s sleep. From step by step meditation to nature sound playlists, you simply download one of these sleep apps to your smartphone just before you want to go to sleep and allow them to sprinkle some digital sleep dust.

Top 5 Best Sleep Apps

1. Sleep Cycle Alarm Clock 

The most effective way get a regular sleeping habit is by following a cycle or a pattern. The Sleep Cycle Alarm Close is an intelligent alarm clock that analyzes your sleep and wakes you in the lightest sleep phase- which is the most natural way to wake up and feel well rested. This is rated as one of the best sleep apps on Android and has the most positive feedback on Google’s Play store.

2. Nature Sounds Relax and Sleep 

If you want to relax for a few minutes during the day, whether you are in your office or at home, to refresh your mind and increase your concentration, this app might be the solution you’ve been looking from. You can choose from 6 different relaxing sounds of nature, which includes thunder, ocean sounds, sea, birds chirping, the sound of the falling rain, night in jungle, water dripping sounds and waterfalls. If ‘white noise’ helps you nod off, this is an amazing app to increase your quality of sleep and cure your insomnia.

3. Sleep Soundly Hypnosis

This is a relaxation guide session by Kym Tolson, a licensed hypnotherapist. The session combines imagery with deep relaxation techniques, which helps you to get your mind and body in a relaxed state and then gently lulls you to sleep.

4. SleepBot 

One way of curing insomnia is by tracking your sleep. However, tracking your sleep is a very tedious task and costs a lot to get done at a special sleep clinic. Using SleepBot you can track your sleep patterns to see your nighttime habits in graphical form. This then gives you an idea of at what times you’re getting the most and least amount of sleep. The app lets you customize your sleep tracking, record your movements and sounds during the night and can wake you up at the optimum time during a light sleep phase.

5. Relaxing Nature Scenes

If you want to relax after a very stressful day at home, Relaxing Nature Scenes is a sleep app loaded with 20 themes, each with four soundtracks which offers you to be able to customize your own relaxation experience. There are over 100 individual sounds to choose from and which you can combine to create the perfect mind retreat.

There are many more sleep apps out there, so feel free to share in the comments any you’ve found useful. Harnessing technology to get more hours of rejuvenating sleep is much healthier and safer than taking sleeping pills or having a few beers late at night. So if you find you can’t sleep at night, download one of these top 5 best sleep apps to your smartphone or tablet to see if they help.

Originally posted 2014-09-16 20:02:39. Republished by Blog Post Promoter




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