A guide for those unable to sleep…

Sleep is as important to your physical health as it is to your mental health. When you sleep, you are not only recharging your body but your mind as well. When we tire, we lose our ability to work at full mental capacity. Anxiety and tension tend to run high when we’re lacking sleep, too. Unfortunately, many of us aren’t getting the sleep we need because we simply can’t sleep. Insomnia is incredibly common in our society because our brains are often unable to shut down at night. We are constantly thinking about the previous day or possibly the next day when we really should be resting.

The good news is, there are a number of ways to combat insomnia that don’t require sleeping medications or special nature sounds CDs. If you keep the following in mind at bed time, you’ll find yourself falling asleep quickly and staying asleep throughout the evening. If these techniques just aren’t working for you, you may need to see your doctor as it could be a sign of a sleep disorder.

Exercise in the Morning

Exercise can help us to sleep, but only if it is performed in the morning or early afternoon. If you exercise within a few hours of your regular bed time you body will still be hyped up on endorphins. You’ll find yourself sleeping much more restfully if you do your exercising in the mornings instead.

Thirty Minute Rule

A rule of thumb for those with insomnia is that if you aren’t able to fall asleep within thirty minutes, rather than continuing to lie there without sleeping you should get up and do something calm and relaxing. Reading a book or watching a calm television show are excellent examples. Try to do these tasks in low light, however; bright lights stimulate the body and mind.

Nighttime Snack

Even if you’re dieting, you should never go to bed hungry. Sleeping on an empty stomach will only keep you awake longer. Getting a light snack before bed will help you to sleep and you’ll feel more content. If you have problems falling asleep, try a snack such as warm milk or turkey. These items have in them an amino acid called tryptophan. This amino acid encourages the body to rest.

No Caffeine After Noon!

This might be a difficult one to stick to, but consuming caffeine after midday can also keep us awake at night. Caffeine is a strong stimulant and should be treated as such. If you can’t live without your mocha latte or cup of green tea, drink it in the morning or with lunch so the effects wear off by the time you’re ready to sleep.

Schedule Your Sleep

Sleeping at the same time every night develops a natural pattern for our bodies to follow. If you consistently sleep from 11:00 until 7:00 nightly, your body will always think of 11:00 as sleep time and 7:00 as wake up time. This way you’ll find falling asleep and waking up to be much easier.

Don’t Look at the Clock

When we look at the clock every five minutes as we toss and turn, we’re stressing about losing precious time to sleep. This will only keep you up longer. If you turn your clock away so you’re unable to see the time, you’ll no longer have that temptation there to sneak a peak. Avoiding the clock whenever possible during the night is the best course of action for anyone, whether they usually have problems sleeping or not.

Natural Sleep Remedies That Work
Work out regularly: Getting enough physical exercise can help in overcoming insomnia. Exercise everyday is good for your health. But doing it before bedtime would not help you to sleep easily.

Overcoming Insomnia And Sleep Problems
With so many people having difficulty getting a good night’s sleep, understanding the effects of insomnia is critically important in order to prevent serious health problems from occurring.

Overcoming Insomnia With Natural Alternatives
It’s hard to escape caffeine in this fast paced world, but it’s critical to do so to overcome insomnia and other sleeping problems. Until your sleeping patterns are back on track, you may want to drop the Starbucks.

Overcoming Insomnia With Blue Light?
Overcoming Insomnia With Blue Light? I read an article about a blue light box that helps insomnia. You place the box on or next to your bed, watch the light and coordinate your breathing with it. Do you know about this?

Overcoming Insomnia with Non-Medicinal Sleep Aids
There are several treatments for insomnia symptoms. However, cure for insomnia is not totally limited to medications. The easiest way to solving sleeping issues is through the help of natural sleep aids.

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Sleep disorders affect more than a third of all adults. There are more than 100 types of sleep disorders. 

Did you know that at least a third of adults are affected by sleep disorders? There are more than 100 types of sleep disorders. The most common sleep disorders are; Insomnia, Sleep apnea, Narcolepsy, Restless Legs Syndrome, Periodic Limb Movement Disorder.

There is a common symptom that these sleep disorders share and that is sleep deprivation. A night of quality deep sleep can do wonders for the mind and body. It is essential for repairing and restoration. Lack of sleep can often result in:

• Excessive tiredness and yawning throughout the day.
• Poor concentration and lack of motivation.
• Decreased productivity.
• Irritability.
• Susceptibility to viruses and diseases.
• Inability to remember things.
• Tension and headaches.

Insomnia is the most common sleep disorder and can be classified as transient, intermittent, and chronic. Insomnia suffers generally complain of:

• having difficulty falling asleep.
• having difficulty staying asleep.
• having difficulty going back to sleep after waking up at night.
• feeling drowsy or tired on awakening in the morning.
• feeling excessively tired or sleepy during the day.

Unfortunately insomnia can affect us all regardless of gender, age or race, it does not discriminate. 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.

Sleep apnea is a very serious and potentially life-threatening sleep disorder. Untreated, sufferers may stop breathing repeatedly through their sleep, sometimes for a minute or longer. The word ‘apnea’ is a Greek word meaning ‘without breath.’ The sufferer may experience gagging, gasping, or choking which result in frequent awakenings during the night.

Sleep apnea not only causes sleep deprivation and poor quality sleep, untreated it can cause psychological and physical problems. Although it affects more than 12 million adults, sleep apnea remains under-recognized by doctors. However, sleep apnea is treatable with high success.

If you are interested in reading more about sleep disorders or more importantly, how to tackle them please stay tuned for more articles or visit my homepage.

About the Author:

Philip Tsang is a teacher and author of the book How to Beat Insomnia. For many years he has carried out extensive research in alternative medicines and practices such as acupuncture, reflexology, NLP, EFT and hypnosis. Using this knowledge he has helped thousands of people cure their insomnia. If you have trouble sleeping and want to know more on how you can cure your insomnia, please visit Sleep Program site now.

How to Beat Insomnia

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