Insomnia Solutions
Sleep Snoring August 30th, 2009
W. P. Allen asked:
If you are an insomniac, there are three insomnia solutions you can do right away that will help you. No matter what other factors might be causing your poor sleep, you can do these things immediately and have an excellent chance of helping your sleep.
The three things: Reduce caffeine, limit alcohol, and eliminate smoking.
We know how difficult this can be, so we are not going to insist that everyone do it. Instead, we want you to investigate for yourself the effects of these three things on you.
In this article we will focus on reducing caffeine.
Insomnia Solutions: Reduce Caffeine
Research presented at the 1995 meeting of the Association of Professional Sleep Societies by Dr. Michael Bonnet, a researcher with the Dayton VA Hospital in Ohio, indicates that patients with insomnia typically have a 9 percent higher metabolic rate during both day and night than people who do not have insomnia.
Even though many insomniac patients feel lethargic and slowed down, their bodies act as if they are “hyped up.” When the metabolism of normal sleepers is increased to the same level by their drinking about four cups of normal coffee, the normal sleepers too experience insomnia. The message-most patients with insomnia are hyper aroused anyway, and adding coffee makes this condition worse. (Paradoxically, hyperactive children are often helped by caffeine.)
Caffeine and similar stimulants can cause many more problems than most people realize, and too much caffeine may be a factor in your insomnia. Often, insomniacs are so exceptionally sensitive to this stimulant that they may be unable to sleep after one cup of tea or a chocolate bar in the afternoon.
One study showed that patients who had caffeine-induced wakefulness cleared caffeine more slowly from their bodies. The concentration of caffeine in their blood was higher at midnight- eight hours after afternoon coffee-than it was in other people. Also, sensitivity to caffeine can increase with age. Even if you have had coffee, tea, or cola drinks in late afternoon or in the evening in the past with no trouble, they can start contributing to poor sleep as you get older.
Consuming more than 200 mg of caffeine a day (two cups of coffee, two or three colas, or several caffeine-containing pain tablets) is likely to affect sleep and create the danger of caffeine addiction. In some people, it takes much less–one cup of coffee at lunch or one cola in the afternoon.
So surefire insomnia solutions include reducing caffeine intake.
natural sleep aids
If you are an insomniac, there are three insomnia solutions you can do right away that will help you. No matter what other factors might be causing your poor sleep, you can do these things immediately and have an excellent chance of helping your sleep.
The three things: Reduce caffeine, limit alcohol, and eliminate smoking.
We know how difficult this can be, so we are not going to insist that everyone do it. Instead, we want you to investigate for yourself the effects of these three things on you.
In this article we will focus on reducing caffeine.
Insomnia Solutions: Reduce Caffeine
Research presented at the 1995 meeting of the Association of Professional Sleep Societies by Dr. Michael Bonnet, a researcher with the Dayton VA Hospital in Ohio, indicates that patients with insomnia typically have a 9 percent higher metabolic rate during both day and night than people who do not have insomnia.
Even though many insomniac patients feel lethargic and slowed down, their bodies act as if they are “hyped up.” When the metabolism of normal sleepers is increased to the same level by their drinking about four cups of normal coffee, the normal sleepers too experience insomnia. The message-most patients with insomnia are hyper aroused anyway, and adding coffee makes this condition worse. (Paradoxically, hyperactive children are often helped by caffeine.)
Caffeine and similar stimulants can cause many more problems than most people realize, and too much caffeine may be a factor in your insomnia. Often, insomniacs are so exceptionally sensitive to this stimulant that they may be unable to sleep after one cup of tea or a chocolate bar in the afternoon.
One study showed that patients who had caffeine-induced wakefulness cleared caffeine more slowly from their bodies. The concentration of caffeine in their blood was higher at midnight- eight hours after afternoon coffee-than it was in other people. Also, sensitivity to caffeine can increase with age. Even if you have had coffee, tea, or cola drinks in late afternoon or in the evening in the past with no trouble, they can start contributing to poor sleep as you get older.
Consuming more than 200 mg of caffeine a day (two cups of coffee, two or three colas, or several caffeine-containing pain tablets) is likely to affect sleep and create the danger of caffeine addiction. In some people, it takes much less–one cup of coffee at lunch or one cola in the afternoon.
So surefire insomnia solutions include reducing caffeine intake.
natural sleep aids