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sleeping difficulty

Ray Young asked:


Insomnia help is sought after by millions of people around the world. They are in need of cures for insomnia as they suffer sleeplessness and struggle to fall asleep and/or remain asleep each night. Many of them are clueless about insomnia causes and tips to cure insomnia. Are you one of them?

Sleep Is Vital for Health

Sleeplessness is bad for health in the long run. On average each person spends a third of his or her life sleeping. If you live to seventy-five years, chances are you would have spent twenty-five years on the bed! Getting good amount of healthy sleep is essential for both human health and quality of life. So, don’t settle for anything less.

How Much Sleep Is Enough?

Interestingly, the idea of getting “right amount” of sleep does not exist. This is because every individual needs different amount of sleep. Most of you on average will need between seven and nine hours of good sleep each night. This is enough to make you feel alert waking up the next day. But some people are perfectly okay surviving with only four or five hours of sleep a night. It is known that as people age, they sleep less. This is normal. The key to healthy sleep seems to be one of quality (provided there is enough of it) and not the number of hours one sleeps.

Starting Right with Insomnia Causes

There are many reasons for insomnia. The causes of insomnia should be figured out first before you decide on any choice of insomnia cure. What causes insomnia will to a large extent determine which among the many cures for insomnia is right for you. This is especially useful to prevent chronic insomnia. The idea of starting right by knowing beforehand likely insomnia causes is crucial for insomnia help and cures for insomnia to be effective.

Finding Insomnia Help

Depending on specific insomnia causes, there are many different ways to cure insomnia. Each of the insomnia cure option should be clearly understood, carefully evaluated and discussed between you and the medical professional(s) you consult. This is to make sure you’re getting the best tips to cure insomnia, and has chosen the most appropriate insomnia cure catering to your specific needs. Some people may need to try several different options of cures for insomnia before eventually settling for one insomnia cure that works best for them. So, Insomnia Help is well within your reach if you act on what you know, work at it and give it enough time to take effect.

types of insomnia

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

Shahzad Hanif asked:


Being pregnant can be a very exciting stage for both mother and father. However, there are some stages during the whole course of pregnancy that you would be unable to sleep like you used to. Possibly you have the sleeping disorder called pregnancy insomnia. This is probably partly because your belly is getting bigger and bigger every month. But there is much more to it than that.
I can’t sleep! Dealing with Pregnancy Insomnia:

According to the studies, as much as 80 percent of pregnant women experience insomnia sleep disorders such as pregnancy insomnia. Some of the main reasons for such sleeping disorder include leg cramps, constantly waking up and going to the bathroom, anxiousness, exhaustion, and more. This may happen anytime during the three trimesters particularly during the last three months of your pregnancy.

Unfortunately, as much as you want to take those sleeping pills in the cabinet, you simply just can not. You must only use natural insomnia cures that would aid pregnancy sleep during these times, and not put your baby or your own health at risk from using medication.

The first thing that you must do before hitting the sheets is to stop worrying about how much sleep you will get for the night. If you go to bed already worried, you cannot easily calm down your mind enough to sleep without stress. Ask a favor from your partner and get them to give you a massage before both of you go to bed so that you can feel relaxed.

Since you are carrying so much extra body weight during the later stages of your pregnancy you may also be suffering from a sore back and swollen legs or feet. You would find that a warm bath steeped in aromatic herbs would be a huge relief to your senses as well as enjoying the floating sensation in the water to take the weight off your spine and legs.

Some expectant mothers who are suffering from pregnancy insomnia read a magazine and listen to their favorite soothing music until they feel sleepy. Not only will it help you in treating your insomnia sleep disorder but the sound of soft music will also have a calming effect to the unborn baby as well.

Using soft lighting in the bedroom, and keeping it free from clutter is also calming to the mind. Light some scented candles, or use some aromatherapy to soothe your senses and calm your emotions. Most of the natural sleep aid tips that can be used for insomnia cures can also be used safely by expectant mothers. However, pregnant women as well as those who are breast feeding or nursing must not use Melatonin as a remedy.

Heartburn is one of the culprits specific to pregnancy insomnia. Do not take midnight snacks before going to bed. However, if you enjoy eating before bedtime, eat just light meals. Avoid foods that are high in protein as well as those containing plenty of sugar or fats. Instead, eat low-fat yogurt or a bowl of cereal. You can go online and find the best foods to eat in your daily diet to encourage more restful sleep, and also learn about the foods to avoid before you go to bed.

In a website I found the other day there were also recipes for relaxing bedtime drinks and classic comfort foods to help you sleep better at night. This site has hundreds of home remedies and natural sleep aid tips compiled by Helene Malmsio, who cured her own insomnia by applying the herbal therapies and home remedies she researched. This site also has a ton of articles about sensible behavior modification and simple sleep hygiene rituals to remedy common sleep disorders, including conditions such as pregnancy insomnia.

There are many natural cures and home remedy type of things you can do to aid pregnancy sleep including trying out some of the natural insomnia cures that you can find online nowadays. The most important thing to remember is to keep it safe and natural and stay away from medications during your pregnancy.

patterns of insomnia

Dr Jeff Bailey asked:


Are you a good sleeper? Do you fall asleep at the drop of a hat? Do you sleep soundly all night long? Does nothing every worry you when you sleep so that there are no problems going to sleep and staying asleep? When you go to the bathroom, almost in a zombie like state, on returning to bed do you fall asleep instantly? Well, guess what, you are one of the VERY lucky people in this world.

We know that more than 40% of people experience significant stress in their personal and work relationships. We also know that up to 30% of people have trouble sleeping. Insomnia – a simple word with simple meanings. Insomnia is the inability to experience sufficient hours or quality of sleep. You might have trouble falling asleep. You go to bed feeling relaxed, rested, ready for sleep and you lie there for hours thinking at a fast rate, switching from your left side to your right side, wriggling, and kicking the blankets off – unable to fall asleep.

Alternatively, you fall asleep as soon as your head hits the pillow but four or five hours later you wake suddenly and cannot get back to sleep. Your thoughts race, you replay all the unpleasant and stressful events and interactions that occurred during the day, you start to think about the recession and possible job loss, your mind starts calculating the unpaid bills sitting in your home office, you then remember that your vehicle requires a major service and you worry about the cost, and on and on. There seems to be no end to the stressful things you think about when you wake up in the middle of the night.

Sleep deprivation is interfering with the lives of millions of Americans. In many cases, the insomnia and reduced sleep is transient and when the worries disappear, sleep returns. Unfortunately, for some people, sleep can be a major problem. One disorder is narcolepsy and this means that people fall asleep almost anywhere at any time but this isn’t the concern of this article. I am often asked by my clients in therapy how to deal with the stress of sleeplessness.

I won’t explain the sleep cycles (REM and non-REM) but I will give you a simple concept of sleeplessness. Everyone requires a certain amount of sleep to feel refreshed and well. This varies from person to person. Let’s imagine for you it is eight hours a night. This is the optimum for your body and brain to feel refreshed and rejuvenated. Now let’s think about a Sleep Bank. This is the place where you deposit your daily and weekly amount of sleep. So, each week, you need to contribute 56 hours to your sleep bank. But you have two all-nighters because of work pressures. Now you have a significant Sleep Debt. Your body and your Sleep Bank require you to pay back that lost sleep. The debt does not disappear. You need that amount of sleep gasoline to keep driving your body.

This is my first explanation for insomnia and sleeplessness. In my next article I’ll talk about how to deal with breaks in your sleep. Loss of sleep, failure to pay back the sleep debt, excessive worry, and over-work all conspire to make Jack and Jill stressed and unhappy people. Loss of sleep leads to impaired performance, errors, added stress, and even depression. So go visit that sleep bank now and make sure you have healthy deposits to prevent personal and workplace stress.

sleeplessness biological clock