January 24th, 2008 by Phil

Insomnia is a tough cookie to crack. Sleep deprivation is a doubled edged sword which most of us fail to understand. There are two mechanisms that govern our sleep and daytime functionality

On one side you have the sleep mechanism and on the other you have the wakefulness mechanism. With a majority of insomniacs, the wakefulness mechanism often beats the sleep mechanism. This is usually due to a number of reasons. For one when our conscious mind is too awake at night, we find it nigh on impossible to sleep. Often this is due to excessive worry, stress or anxiety. Psychological disorders such as depression can also affect the ability to sleep.

It’s the subconscious that knows how to sleep, not the conscious mind. You may have tried, but it’s absolutely impossible to will yourself to sleep with the conscious mind. What’s more lack of sleep is habit forming. In time your body and mind get use to not sleeping, you get used to the spiralling thoughts that keep you awake and sleeplessness becomes a habit.

To top it all off, sleep deprivation reinforces the inability to sleep. When we are exhausted in the day, we can sometimes sense that our body and brain wants to shut off. The only thing we can do is to fight the tiredness. You drink caffeine to keep you awake, you go get some fresh air, you force concentration, you try and wake yourself up anyway you can.

By fighting off sleep, you’re weakening your sleep mechanism, it becomes a habit. Even when you’re completely exhausted and ready to sleep, your internal wakefulness mechanism keeps firing up from habit, breaking up sleep and keeping you awake. You’re natural ability to sleep is weakened and your sleep/wake cycle becomes imbalanced.

People wonder why sleep medication fail to work. Well for one, sleep medication cannot substitute natural sleep. In fact the chemicals in sleeping pills affect brainwaves and disturb deep sleep. Deep sleep is the most essential stage for energy and restoration, without it, you will most probably wake feeling groggy, tired, dazed and irritable. Headaches and muscle aches are common symptoms of sleep deprivation and light fragmented sleep.

It’s not surprising that in recent tests a placebo (sugar pill) had a far better impact on its test subjects than sleep medication. It’s a myth that sleep medication helps you sleep faster and it’s a myth that it can improve sleep and daytime performance. What’s more sleep medication is addictive and unhealthy for the body and mind (it is a drug after all).

You might be thinking right now, that there is no hope, that if sleep medication don’t work, what will? Insomnia is just as much a psychological disorder as it is a physical disorder. So it’s really essential for a sufferer to be treated on both the mind and body to successfully cure insomnia or at least improve sleep.

December 13th, 2007 by Phil

Insomnia medication falls into three categories- there are the over-the-counter products which can be easily bought. These often contain antihistamines. Then there are the prescription medications- benzodiazepines and antidepressants.

Using prescription or over-the-counter sleep aids to catch up on your sleep should be avoided. You should consult your doctor before taking sleep medication. You should also avoid taking them for more than 2 or 3 nights in a row, as prolonged use can cause ‘rebound’ insomnia.

Sleeping pills are generally bad news as they will break down your body’s natural sleep cycle and make sleep very difficult in the long term. It may also affect the amount of deep sleep you attain during the night as most major sleeping pills interfere with normal brain wave patterns. Without deep quality sleep the body skips the vital stages of sleep that are required for restoration.

You may find that you wake up feeling groggy, drowsy or tired this is because most sleeping pills take time for the body to break down. In fact sleeping pills do not improve daytime performance whatsoever; they only help tackle the symptoms. Even so, in studies it has been shown that insomniacs that rely on sleeping pills took on average 45 minutes to sleep. This destroys the belief that sleeping pills help you sleep faster.

Sleeping pills may help you get to sleep but with continual use your body will build tolerance, and you may find that you need to ‘up’ your dose to attain the same affect. Since they do not tackle the root cause of insomnia, many users become dependant and even worse ‘chronic users’. Taking sleeping pills is definitely not a long term solution to insomnia.

So if they don’t improve daytime functioning and they do more damage than good including; reducing brain activity in the day, affecting memory and judgment as well as being highly addictive, then why are they being relied upon by millions of adults?

Many sufferers feel powerless and simply do not know how to tackle insomnia effectively. An insomnia patient who seeks advice from their doctor week after week can leave the doctor feeling desperate to help and more likely to resort in prescribing sleep medication.

With only 10% of doctors rating their sleep knowledge as good in a recent survey, we can assume that the general public knows significantly less in terms of sleep education. Sleep medication can seem the only way to get a night sleep.

However insomnia medication is not a long term solution. They will only worsen the condition. With this in mind it’s best to seek alternative therapies and medicines.

November 24th, 2007 by Phil

Anxiety and insomnia are common problems which are often interrelated. Too much stress, worry and anxiety are common factors for the cause of a sleepless night. Likewise insomnia can perpetuate anxiety, worry and stress which often lead to more serious psychological disorders and psychosomatic illnesses.

Anxiety can be characterized by symptoms such as feeling on edge, excessive worry, fast heartbeat and breathing. This often affects the ability to carry out normal daily tasks and can seem all too powerful to cope with.

Anxiety disorders generally develop over time through negative life experiences negative life experiences or thoughts such as having a negative self image or feelings of inadequacy. Negative acts toward us such as being ridiculed and being made to feel guilty also have detrimental affects on our psyche.

These problems can seem too much to handle at times and can deeply affect our lives. They can be so ingrained that we find it impossible to clear from our mind and body. Negative thoughts and experiences that have been stored into our subconscious, over months and years cannot simply be forgotten. They are learned, developed and are a part of the way we think, feel and act.

It’s important to seek guidance and professional advice if you are suffering from anxiety. Accepting and wanting to do something about your condition is the first step to recovery. Your doctor may be able to provide guidance or be able to recommend a good therapist.

However, generally people who suffer from anxiety fail at combating anxiety for the same reason insomniacs do. Too much reliance on outside help and the belief that ‘quick-fix’ remedies work, can often perpetuate your symptoms. Prescription medication can sometimes help relieve the symptoms of an anxiety or sleep disorder. However it will almost certainly fail at tackling the root cause.

Often the root problem runs deep into psyche. The physical symptoms that manifest barely touch the surface of the root issue. The only permanent way to tackle anxiety is self-help. Sure, guidance from a good therapist will certainly help you, however they will not be able to get inside your head and rid of your problem. You are the only one who can recondition your mind. By changing your habits and behaviors, you can learn to control your thoughts and emotions. Through this you can learn to change your who you want to be.

Anxiety and insomnia can be cured, but at the end of the day it’s down you to overcome the problem. If you need more information and guidance on how to tackle anxiety and insomnia, visit How to beat insomnia

November 3rd, 2007 by Phil

Here are some links to several sleep articles which I hope you’ll find useful:

How to beat insomnia

Insomnia Cures

Cures for Insomnia

Sleep Facts

Sleep Techniques

How Much Sleep Do I Need

Natural Sleep Remedies

Cant Get No Sleep

How to Fall Asleep

How to Sleep Better

Sleep Program

Insomnia Help

Causes of Insomnia

Natural Sleep Aid

Fall into Sleep

Sleep Help

Sleep Deprivation

Sleepless

Sleeping Pills

Fall Asleep

Sleep Problems

Sleep Aids

Sleep Disorders

Enjoy!

October 27th, 2007 by Phil

If you are interested in a natural sleep aid to help you fall asleep or a drug-free method of dealing with insomnia, then read on.

I’m sure you’ve heard about drinking warm milk to help you sleep. It’s not exactly a miracle solution and its effectiveness does vary. Milk contains amino acid that is converted to a sleep-enhancing compound which will help you relax and fall asleep. A caffeine and alcohol free beverage such as chamomile tea will also help you to relax in the evening before sleep.

Lack of Vitamin B will affect your sleep, so taking a supplement may help. A good product containing A-Z of vitamins and minerals is recommended to give you overall health benefit. It’s also advisable to check your iron level as women who are deficient in iron tend to have more problems sleeping.

If you are after natural sleep aids try Standardized Valerian extract which is a safe and non addictive sedative that works by calming the mind and body. Valerian is available at most pharmacies and is a natural remedy to aid sleep. Taken before bedtime it can ease nerves and calm the mind to help you drift off to sleep. Lemon balm and Hops, are also soothing remedies which can calm and relax the mind and body.

Aromatherapy is an age old art and is the use of essential oils from aromatic plants to promote a healthy, balanced lifestyle. Essential oils may be blended together to create your own personal blends. Through inhalation the essential oil can be absorbed into the bloodstream stimulating the production of relaxing hormones such as endorphin and serotonin.

Lavender, rose and Chamomile all have soothing and relaxing qualities. Essential oils can be used in several ways, such as vaporization and massage. Try adding a few drops in your bath to help ease away tension. Alternatively try scented candles and incense in the evening which can also help relax, and calm the body and mind before sleep.

As well as trying some of these natural sleep aids, try and improve your sleep habits and ensure that you are getting up and going to bed the same time everyday, including weekends. Put into practice the following:

* Every morning expose yourself to sunlight for a good few minutes to increase your serotonin levels. This will help wake you up.

* During the day ensure that you eat healthily and participate in some light exercise.

* Try to deal with stress and worry. If you feel that you are not coping, take a break or talk to someone.

* Leave your troubles at work. Try and relax when you get home.

* Unwind in the evenings and avoid stimulants such as caffeine

* Listen to some relaxing music and dim lighting to increase your melatonin levels which will help induce sleep

* In bed, try relaxing progressively from your head to your toe. Remember it is not a time for worry or thoughts.

If you suffer from sleeplessness, consider a natural sleep aid, but more importantly improve your sleep habits and pay attention to your emotional levels in the day.

October 13th, 2007 by Phil

Sleep deprivation is generally the cause of sleep disorders such as apnea, narcolepsy and insomnia. Sleep deprivation affects millions of people around the world and is the lack of sleep which is crucial for restoration and rejuvenation.

Contrary to what people think, insomnia is not defined by the number of hours a person sleeps. As we get older, we tend to need less sleep. Babies might need between 10 to 14 hours a night and children between 9 to 12 hours sleep. Sleep is important for growth as well as for restoring muscular energy.

The optimum amount of sleep for most adults is around 7 to 8 hours a night. Although as I said it really does differ from person to person, some people may need as few as 4 hours, or as many as 10 hours of sleep per night.

If you feel refreshed during the day and not sleepy until bedtime, then obviously you’re getting enough sleep. The amount of sleep required varies from person to person and depends on a number possible of factors including, age, genetic make-up, the amount of exercise you get, what you do during the day, the quality of your sleep and whether you are still growing.

5 hours of deep quality sleep is far better than 12 hour of broken sleep. It’s important to note that it’s the quality of sleep obtained at night and not just the quantity that determines how you feel the next day. There are various stages of sleep and it’s in the deeper stages that the body is able to restore.

Lack of sleep generally causes daytime tiredness, lethargy, aching muscles, blurred vision, headaches, nausea, irritability and frequent yawning. Although sleep deprivation is not life threatening it can adversely affect brain functioning. You may find that your ability to concentrate or carry out tasks more problematic.

You may find that after a good night’s sleep that you feel refreshed and energized. Sleep enables you to restore and rejuvenate many functions of the mind and body. Without sleep your immune system may weaken leaving you susceptible to illnesses. Sleep is essential for the release of growth hormones for proper physical and mental development.

Sleep studies have found that sleep deprivation can have the similar affects to those of excessive alcohol. Thousands of accidents a year occur due to falling asleep or loss of concentration, mainly while driving or operating dangerous machinery. Its total cost, in terms of illness, injuries, and decreased quality of life is staggering. A constant lack of sleep severely affects quality of life and can often lead to mental disorders such as anxiety and depression.

Sleep deprivation affects all ages including students in high school. In act in a recent study it was revealed that 1 in 4 students admitted to falling asleep in class. Most schools start early which prevents students getting enough sleep. Forced sleep deprivation over a long period can lead to insomnia. Fortunately in many school districts, opening school times have been delayed to give students more time to sleep.

However this doesn’t prevent the fact that people are working longer hours than ever and with electricity, the average amount of sleep a night has decreased dramatically.

With sleep deprivation becoming an increasingly growing problem and insomnia affecting a third of all adults, more needs to be done to counteract this problem. People need to be made aware of the seriousness of sleep deprivation and more importantly how to deal with it.

October 6th, 2007 by Phil

Do we have control over stress? Some people wake up and feel that they are not in control of their thoughts and emotions, and they might wake up in a bad mood, with negative thoughts about themselves and the rest of their day. We’ve all experienced a bad day where nothing seems to go right.

What we all need to realize is that we do have control of our thoughts and emotions. In a relatively short space of time you can learn to handle stress and control your emotions. It’s important that we deal with stress as it can have detrimental effects on our physical and mental health.

Stress is an overproduction of adrenalin and other hormones, when these hormones are not expelled quick enough, we may experience a spike. In the short term this can affect our mental and physical state of being. We may feel upset, angry or hurt. Physically we may feel tense, irritable and on edge.

In the long run, too much stress will have a far greater impact than just a headache. Too much stress increases your chances of heart disease, stroke, heart attacks and psychological disorders. What’s more, stress is a major factor in causing sleep disorders.

So what can we do to reduce stress?

Here are some ideas you can try when you feel stressed:

In the next few post, I will show you how you can deal with stress using a simple yet highly proven and effective technique. In the meantime, take it easy on the cushion.

September 30th, 2007 by Phil

Did you know that the combined sales, of the top pharmaceutical companies in 2004 amounted to 550 Billion dollars? Just to reiterate, that’s Billion, not million in sales. Unfortunately a large proportion of their profits go into advertising campaigns rather than research. Unaware that these corporations are profit and success driven, we become susceptible to their advertising campaigns selling the dream of a perfect life.

As most of their profits come from prescription drugs, their campaigns have taken a strategic shift to maximize profits. One way they have done this is by targeting doctors. They even suggest that you go ‘Ask you doctor about …X drug’ in their advertisements. Considering that the average American spends three and three-quarter hours in front of the television a day, it’s unlikely that we have not been exposed to their advertising efforts.

Did you know that there an estimated 100,000 deaths in the US each year from adverse drug reactions? Unfortunately we never get shown or told the uglier side in these advertisements. Instead we are subjected to false hopes of a perfect and healthy life. Well it’s good to know that these big pharmaceutical companies aren’t just in it for the money and really have our health and well being in mind (sarcasm). So before you go rushing out to ‘Ask Your Doctor’ about the next life changing pill, watch this video:

September 30th, 2007 by Phil

You think with all these top scientists and advance technology that someone could beat insomnia with a magic pill. But what you need to understand is that insomnia is not a disease or a virus, it’s not a cancer that can be surgically removed or treated with kemo-therapy and it’s not a headache or a cough that can be bettered with a little medication.

Like with depression and anxiety disorders it needs to be treated in the mind. Although mental disorders tend to manifest physical symptoms, the source is in the brain. But like breathing, the mind already knows how to sleep. It’s the sub-conscious that is the key to unlocking your ability to sleep, that’s the ‘sleep in a bottle’.

Our ability to naturally fall asleep has developed over thousands of years, it’s been ingrained into our DNA. It’s our conscious mind that has hindered and counteracted our ability to sleep. Even if you have suffered from insomnia for years, there is hope and it can be overcome.

Relying on sleeping pills to fall asleep will only make conquering insomnia even more difficult in the long term. Insomnia sufferers often turn first to sleeping pills for a quick fix solution, to help them fall asleep. Sleeping pills may seem to help the problem at first, but they do not treat the underlying cause of insomnia and often lose effectiveness over the long term.

Many insomniacs who depend on sleeping pills become chronic users and will often change from one brand of sleeping pills to another as they begin to lose their effectiveness. Another danger is that many sufferers will increase their dosage without seeking professional medical advice. It has been estimated that there are over 1000 deaths a year due to overdosing on sleeping pills alone.

September 25th, 2007 by Phil

Want to know how to sleep better at night?

If you suffer from insomnia, you’ll be glad to know that there are effective solutions to help you regain a normal sleeping pattern. Insomnia doesn’t develop overnight, rather it’s a learned negative habit.

Just as you’ve learned these negative habits that prevent you from getting any sleep, you can learn positive ones to counteract your old habits. Sometimes sleeplessness can be triggered by a traumatic event such as a death in the family or troubling times.

More frequently, insomnia is the result of normal daily life; work, relationships and family life can all be factors in its cause. We live in a profit and success driven world where heart attacks, strokes and depression are becoming common place. Stress is an accepted part of our daily lives and yet it is one of the most destructive factors to our mental and physical health.

We often undermine its negative effects and ignore the body’s signal of excessive stress. In fact, even a little stress a day is bad for you. When we experience it in huge doses, you may experience headaches, tension, palpitations, blurred vision and irritability.

Too much stress can weaken the immune system and lead to psychosomatic illnesses, depression, anxiety disorders, heart attacks and strokes. This is why it is absolutely vital to deal with stress. The most effective and healthy way to combat stress is to deal with it before it emerges, so that it can be expelled quickly.

How is this done? There are too highly effective and powerful techniques you can try; EFT which stands for Emotional Freedom Technique, and Neuro-Linguistic Programming (NLP). Through these techniques you can learn to counteract stress before it unleashes its devastating effects on the mind and body.

Sleep is an integral part of life. It’s vital for restoration and growth and essential for health. It’s important to remember that the sleep process doesn’t begin as soon as you rest your head. The day reflects into the night. You cannot expect to rush around all day, with thoughts of worry, stress on your mind and expect to fall asleep soundly if you suffer from insomnia.

So pay attention to your day, deal with stress effectively. A life without stress is a happy and healthy life. Without stress sleep will come more easily.

If you enjoyed this article on how to sleep better, stay tuned for more!