In this stress filled world, a viable sleep program is needed to counter the growing insomnia epidemic sweeping the nation and affecting a third of all adults. More than 40 percent of insomnia sufferers rely on sleeping pills to sleep.
With this increasing dependency on sleeping pills, the only people benefiting are the big pharmaceutical corporations.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.
The outcome is that we create an emotional attachment to these advertisements. We buy into the idea that they are providing a solution. Of course we do, their adverts are professional and full of smiley, healthy people, who wouldn’t want that?
This triggers the classic and intended result of taking a trip to see the doctor and asking them about ‘X’ medication- another satisfied customer in the bag. With only 10% of doctors rating their sleep knowledge as good, there does seem to be a shortage of alternative solutions for insomnia.
Thankfully, although it may seem this way, it is completely untrue. The reason that we buy into the dream is because we are continuously being brainwashed. We have built this need for quick-fix solutions and essentially we have been blinded from the truth. We are stripped away of choice and information and bombarded with one false truth.
This is how big corporations work. Annihilate competition and dominate the market. So much so, that there only seems to be one answer, when in reality there are other options out there. Essentially it’s our duty to educate ourselves and find a better solution.
There are numerous non-pharmaceutical methods of dealing with insomnia. Practices and therapies such as reflexology, hypnosis, acupuncture and even aromatherapy are effective alternative to treating and eliminating insomnia.
If you are interested in more FREE information on drug-free practices and therapies, as well as a highly effective sleep program, sign up for our FREE Newsletter at http://www.getagoodsleepnow.com/
Saturday, January 31, 2009
How to Sleep Better?
If you make up the 33% of adults who suffer from sleeplessness, you may wonder how to sleep better at night. For most insomniacs this is the holy grail of questions. For the insomniac, bedtime is a lonely, frustrating and often depressing time.
More often than not insomnia does not develop overnight, rather it’s a learned habit. In some cases insomnia can be triggered by a traumatic event or troubling time in someone’s life. A night of sleeplessness may develop into insomnia if it becomes a nightly experience.
Generally insomnia is a result of normal daily life. Financial struggles, work, relationships and family life can all be factors in its cause. You may have guessed already that stress is a major cause of insomnia.
We live in a profit and success driven world where heart attacks, strokes and depression is becoming common place. Stress is an accepted part of our daily lives and yet it is one of the most damaging factors to our mental and physical health.
Because of this acceptance, we undermine its destructive effects and ignore the body’s signal of excessive stress. In fact, just 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.
More seriously it can weaken the immune system, lead to psychosomatic illnesses, depression, anxiety disorders, heart attacks and strokes. This is why it is absolutely vital to deal with stress before it fully emerges.
How do we do this? You can use such techniques as 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.
It is important to note 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 with ease.
So the question is not how to sleep better, rather ‘How to live better and healthier’. By dealing with stress effectively you can live a happier and healthier life.
For a detailed look at advanced techniques on how to sleep better, sign up for our free newsletter at http://www.getagoodsleepnow.com/
More often than not insomnia does not develop overnight, rather it’s a learned habit. In some cases insomnia can be triggered by a traumatic event or troubling time in someone’s life. A night of sleeplessness may develop into insomnia if it becomes a nightly experience.
Generally insomnia is a result of normal daily life. Financial struggles, work, relationships and family life can all be factors in its cause. You may have guessed already that stress is a major cause of insomnia.
We live in a profit and success driven world where heart attacks, strokes and depression is becoming common place. Stress is an accepted part of our daily lives and yet it is one of the most damaging factors to our mental and physical health.
Because of this acceptance, we undermine its destructive effects and ignore the body’s signal of excessive stress. In fact, just 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.
More seriously it can weaken the immune system, lead to psychosomatic illnesses, depression, anxiety disorders, heart attacks and strokes. This is why it is absolutely vital to deal with stress before it fully emerges.
How do we do this? You can use such techniques as 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.
It is important to note 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 with ease.
So the question is not how to sleep better, rather ‘How to live better and healthier’. By dealing with stress effectively you can live a happier and healthier life.
For a detailed look at advanced techniques on how to sleep better, sign up for our free newsletter at http://www.getagoodsleepnow.com/
How to Fall Asleep?
In this article you will discover some simple tips and advice on how to fall asleep. The most common complaint from insomniacs is the ‘racing mind’ syndrome at night. Those racing, relentless thoughts seem never ending and by the time the mind starts to quieten, it’s the morning.
Most of us have probably experienced at least one night of this. However for the insomniac it has become a nightly routine. So what can be done about this frustrating problem?
Well for 40% of insomniacs, medicating themselves to sleep with either prescribed or over the counter sleeping pills seems to be the only solution. But how effective are sleeping pills at tackling the cause of insomnia?
Put it this way, if you continually suffered from back pains at work and knew that the cause of it was due to an unsupportive chair, what would you do? Sure you would treat the pain by taking some painkillers, but it would be silly to continue suffering and treating the symptom right?
Obviously the underlying cause of the problem is the chair. So the sensible thing to do is either replace the chair, or fit a lumbar support.
Eliminate the underlying cause and the symptoms will eventually go. Although insomnia is a far complex issue, the same principals can be applied. Most of us think that if we deal with the symptoms, the problem will go away.
Taking a sleeping pill is about as effective as taking a baseball bat to the head. Sure it will knock you out, but it won’t eliminate your insomnia and you’ll probably feel like you’ve been knocked over the head when you wake up.
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. Taking sleeping pills is a crude way to tackle insomnia in the long term.
You may find that you wake up feeling groggy, drowsy or tired. Other Side effects include urinary retention, blurred vision, dizziness and palpitations. 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.
Using prescription or over-the-counter sleep aids to catch up on your sleep is generally ok, but 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.
There are far more effective ways to deal with insomnia which do not require medication. You see, insomnia is a learned habit. In this day an age, stress, worry and anxiety are increasingly common problems.
Financial problems, relationships and redundancy are common factors. We often ignore our body’s signal that we are under too much stress. But by doing this it can have detrimental effects on our emotional behavior; being stuck in traffic, having a bad day at work and something as little as burning toast can build up stress during the day.
Again we only seem to treat stress when it becomes a symptom, a headache, migraine or stomach upset. Yet stress is the major cause of insomnia.
We get up, rush to work, spend the day rushing around trying to stay on top of work, go pick up the kids, go to the supermarket, rush home, slave away on the stove, do the dishes, put the kids to sleep and collapse on the couch completely burnt out. At this point we switch on the TV, eyes glazed with a million thoughts of the day and the next whizzing around our heads.
We go to bed carrying these thoughts which seem to trigger a domino effect of thoughts, inevitably keeping us awake. It may be worry or anxiety, but more often they’re just random thoughts spiralling out of control. My mind’s racing just thinking about it! So what can be done?
Well fact is, everyone has the ability to sleep, it’s like breathing, it’s the subconscious part of the mind that knows how. So if you know how to fall asleep, why can’t you? Through bad sleep habits, negative sleep thoughts and stress you’ve reconditioned the mind, your conscious mind becomes too dominant at night.
You find that it’s even more difficult to pass the buck and let the subconscious mind to take over and do its job. You end up trying to will yourself to sleep with the conscious mind (this is obviously impossible).
This in effect becomes your new sleep routine. By taking sleeping pills you are only reinforcing this, because you are no longer relying on your natural ability to sleep. But don’t worry, just like learning to ride a bike or drive a car, the subconscious mind is able to learn how to sleep. More accurately you reawaken and reinforce your own natural ability to sleep.
How do we do this? Well first off we need to tackle the cause and improve our sleep habits. You need to take a step back, maybe even write down a list of causes and work to eliminate them. There are far more advanced techniques and therapies such as hypnosis, EFT, NLP and acupuncture which are completely drug free which work to remove the underlying cause.
For now these are some basic tips you can start applying to begin the process of establishing a good sleep routine:
Step 1: Get up and sleep at the same time everyday.
Step 2: Wind down an hour or so before you sleep.
Step 3: Relax with some soothing music or some chamomile tea.
Step 4: Leave your work at work.
Step 5: Expose yourself to sunlight in the day.
Step 6: Ensure that your bed is comfortable and supportive.
Step 7: Ensure your bedroom is quiet, dark and not to warm.
Step 8: Talk about your problems and don’t let your emotions build up.
Step 9: Remind yourself that bedtime is for sleep and not a time to worry.
For a more detailed look at more advanced techniques on how to fall asleep, sign up for our free newsletter at the website of http://www.getagoodsleepnow.com/
Most of us have probably experienced at least one night of this. However for the insomniac it has become a nightly routine. So what can be done about this frustrating problem?
Well for 40% of insomniacs, medicating themselves to sleep with either prescribed or over the counter sleeping pills seems to be the only solution. But how effective are sleeping pills at tackling the cause of insomnia?
Put it this way, if you continually suffered from back pains at work and knew that the cause of it was due to an unsupportive chair, what would you do? Sure you would treat the pain by taking some painkillers, but it would be silly to continue suffering and treating the symptom right?
Obviously the underlying cause of the problem is the chair. So the sensible thing to do is either replace the chair, or fit a lumbar support.
Eliminate the underlying cause and the symptoms will eventually go. Although insomnia is a far complex issue, the same principals can be applied. Most of us think that if we deal with the symptoms, the problem will go away.
Taking a sleeping pill is about as effective as taking a baseball bat to the head. Sure it will knock you out, but it won’t eliminate your insomnia and you’ll probably feel like you’ve been knocked over the head when you wake up.
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. Taking sleeping pills is a crude way to tackle insomnia in the long term.
You may find that you wake up feeling groggy, drowsy or tired. Other Side effects include urinary retention, blurred vision, dizziness and palpitations. 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.
Using prescription or over-the-counter sleep aids to catch up on your sleep is generally ok, but 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.
There are far more effective ways to deal with insomnia which do not require medication. You see, insomnia is a learned habit. In this day an age, stress, worry and anxiety are increasingly common problems.
Financial problems, relationships and redundancy are common factors. We often ignore our body’s signal that we are under too much stress. But by doing this it can have detrimental effects on our emotional behavior; being stuck in traffic, having a bad day at work and something as little as burning toast can build up stress during the day.
Again we only seem to treat stress when it becomes a symptom, a headache, migraine or stomach upset. Yet stress is the major cause of insomnia.
We get up, rush to work, spend the day rushing around trying to stay on top of work, go pick up the kids, go to the supermarket, rush home, slave away on the stove, do the dishes, put the kids to sleep and collapse on the couch completely burnt out. At this point we switch on the TV, eyes glazed with a million thoughts of the day and the next whizzing around our heads.
We go to bed carrying these thoughts which seem to trigger a domino effect of thoughts, inevitably keeping us awake. It may be worry or anxiety, but more often they’re just random thoughts spiralling out of control. My mind’s racing just thinking about it! So what can be done?
Well fact is, everyone has the ability to sleep, it’s like breathing, it’s the subconscious part of the mind that knows how. So if you know how to fall asleep, why can’t you? Through bad sleep habits, negative sleep thoughts and stress you’ve reconditioned the mind, your conscious mind becomes too dominant at night.
You find that it’s even more difficult to pass the buck and let the subconscious mind to take over and do its job. You end up trying to will yourself to sleep with the conscious mind (this is obviously impossible).
This in effect becomes your new sleep routine. By taking sleeping pills you are only reinforcing this, because you are no longer relying on your natural ability to sleep. But don’t worry, just like learning to ride a bike or drive a car, the subconscious mind is able to learn how to sleep. More accurately you reawaken and reinforce your own natural ability to sleep.
How do we do this? Well first off we need to tackle the cause and improve our sleep habits. You need to take a step back, maybe even write down a list of causes and work to eliminate them. There are far more advanced techniques and therapies such as hypnosis, EFT, NLP and acupuncture which are completely drug free which work to remove the underlying cause.
For now these are some basic tips you can start applying to begin the process of establishing a good sleep routine:
Step 1: Get up and sleep at the same time everyday.
Step 2: Wind down an hour or so before you sleep.
Step 3: Relax with some soothing music or some chamomile tea.
Step 4: Leave your work at work.
Step 5: Expose yourself to sunlight in the day.
Step 6: Ensure that your bed is comfortable and supportive.
Step 7: Ensure your bedroom is quiet, dark and not to warm.
Step 8: Talk about your problems and don’t let your emotions build up.
Step 9: Remind yourself that bedtime is for sleep and not a time to worry.
For a more detailed look at more advanced techniques on how to fall asleep, sign up for our free newsletter at the website of http://www.getagoodsleepnow.com/
Can't Get No Sleep?
Can't get no sleep and tried everything you can think of to get to sleep? You are not alone. In a recent study it was revealed that one out of three adults suffer from some form of insomnia.
Insomnia remains under recognized and inadequately treated. There are several factors hindering the appropriate recognition of insomnia and its appropriate management. They include lack of physician education about insomnia, and also the belief that sleep complaints are not important, among both patients and physicians.
With this in mind the big pharmaceutical corporations are taking advantage. The pharmaceutical industry is one of the most profitable in the world. In 2004 alone, 550 Billion dollars worth in sales were made. They spend millions a year on and advertising and promotions.
I’m sure you are familiar with these adverts– Healthy people smiling and running along the beach, having the time of their lives. All thanks to the ‘X’ drug.
A majority of their profits come from prescription medication. Haven’t you noticed the consistently reoccurring line from all these adverts? ‘Ask your doctor about…’. This absolutely works, more and more people are going to their doctors asking them about the wonders of ‘X’ medication, often knowing very little about its usage.
We are often blinded from the truth. We see these fancy adverts and think ‘I want that!’ The emotional attachment to these adverts is exactly what these big corporations want. They’re not interested in your health or your well being.
Do they ever tell you about the possible adverse drug reactions? I doubt it, otherwise you would probably know about the estimated 100,000 deaths in the US each year from adverse drug reactions.
Are they really providing cures for insomnia? Absolutely not, they are selling the idea though. Ok, so using prescription or over-the-counter sleep aids aren’t all bad, but they should not be relied upon especially for the long term sufferer.
You should always 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.
We spend an average 3.45 hours watching TV a day and we are consistently bombarded by these pharmaceutical adverts selling the dream. In fact many prescription drugs are becoming household names because of their successful advertising campaigns. People automatically assume that authority types can be trusted. We are essentially being brainwashed by these corporations.
Although sleeping pills help you fall asleep they are generally bad news. 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.
You may find that you wake up feeling groggy, drowsy or tired. Other Side effects include urinary retention, blurred vision, dizziness and palpitations. 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.
In a recent survey it indicated that only 63 percent of medical schools were including structured sleep medicine sessions in their curricula. More shockingly in a recent study, only 10 percent of primary care physicians rated their sleep knowledge as good. Furthermore there is a common belief among physicians that treatments are not effective or cause more problems.
With this constant exposure to quick-fix solutions it’s hard to see what alternative solutions are out there. In fact there are far more effective non-pharmaceutical solutions if you are prepared to look.
If you absolutely have to take something, then consider natural sleep remedies first. Standardized Valerian extract is a safe and non addictive sedative which works by calming the mind and body. Lemon balm and Hops, are also soothing herbs which can calm and relax the mind and body.
Although natural sleep remedies contain natural ingredients it may interfere with prescription medication or may not be suitable for you. Professional medical advice should be sought when considering alternative remedies and sleeping pills.
It’s important when dealing with insomnia, to tackle the cause and not just the symptoms. This is why many people fail at beating insomnia.
Therapies and practices such as hypnotherapy and acupuncture are far more effective than sleeping pills as they deal with the underlying cause of insomnia and not just the symptoms.
If you can't get no sleep and want a complete drug-free solution to conquer your insomnia, then sign up for my free newsletter at http://www.getagoodsleepnow.com/
Insomnia remains under recognized and inadequately treated. There are several factors hindering the appropriate recognition of insomnia and its appropriate management. They include lack of physician education about insomnia, and also the belief that sleep complaints are not important, among both patients and physicians.
With this in mind the big pharmaceutical corporations are taking advantage. The pharmaceutical industry is one of the most profitable in the world. In 2004 alone, 550 Billion dollars worth in sales were made. They spend millions a year on and advertising and promotions.
I’m sure you are familiar with these adverts– Healthy people smiling and running along the beach, having the time of their lives. All thanks to the ‘X’ drug.
A majority of their profits come from prescription medication. Haven’t you noticed the consistently reoccurring line from all these adverts? ‘Ask your doctor about…’. This absolutely works, more and more people are going to their doctors asking them about the wonders of ‘X’ medication, often knowing very little about its usage.
We are often blinded from the truth. We see these fancy adverts and think ‘I want that!’ The emotional attachment to these adverts is exactly what these big corporations want. They’re not interested in your health or your well being.
Do they ever tell you about the possible adverse drug reactions? I doubt it, otherwise you would probably know about the estimated 100,000 deaths in the US each year from adverse drug reactions.
Are they really providing cures for insomnia? Absolutely not, they are selling the idea though. Ok, so using prescription or over-the-counter sleep aids aren’t all bad, but they should not be relied upon especially for the long term sufferer.
You should always 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.
We spend an average 3.45 hours watching TV a day and we are consistently bombarded by these pharmaceutical adverts selling the dream. In fact many prescription drugs are becoming household names because of their successful advertising campaigns. People automatically assume that authority types can be trusted. We are essentially being brainwashed by these corporations.
Although sleeping pills help you fall asleep they are generally bad news. 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.
You may find that you wake up feeling groggy, drowsy or tired. Other Side effects include urinary retention, blurred vision, dizziness and palpitations. 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.
In a recent survey it indicated that only 63 percent of medical schools were including structured sleep medicine sessions in their curricula. More shockingly in a recent study, only 10 percent of primary care physicians rated their sleep knowledge as good. Furthermore there is a common belief among physicians that treatments are not effective or cause more problems.
With this constant exposure to quick-fix solutions it’s hard to see what alternative solutions are out there. In fact there are far more effective non-pharmaceutical solutions if you are prepared to look.
If you absolutely have to take something, then consider natural sleep remedies first. Standardized Valerian extract is a safe and non addictive sedative which works by calming the mind and body. Lemon balm and Hops, are also soothing herbs which can calm and relax the mind and body.
Although natural sleep remedies contain natural ingredients it may interfere with prescription medication or may not be suitable for you. Professional medical advice should be sought when considering alternative remedies and sleeping pills.
It’s important when dealing with insomnia, to tackle the cause and not just the symptoms. This is why many people fail at beating insomnia.
Therapies and practices such as hypnotherapy and acupuncture are far more effective than sleeping pills as they deal with the underlying cause of insomnia and not just the symptoms.
If you can't get no sleep and want a complete drug-free solution to conquer your insomnia, then sign up for my free newsletter at http://www.getagoodsleepnow.com/
Natural Sleep Remedies
There are various natural sleep remedies you can try that are widely available on the market. Although taking natural sleep remedies are generally safer than sleeping pills, they should still be taken with caution and should not be taken unnecessarily. It is recommended that you consult your doctor before considering taking any sleep aids.
Although natural sleep remedies contain natural ingredients they may interfere with prescription medication or may not be suitable for you. Prescribed Sleeping pills on the other hand are generally bad news.
Sleeping pills 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 the chemicals in most major sleeping pills interfere with normal brain wave patterns.
You may find that you wake up feeling groggy, drowsy or tired. Other Side effects include urinary retention, blurred vision, dizziness and palpitations. 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.
If you absolutely have to take something, then consider a natural sleep remedy first. Standardized Valerian extract is a safe and non addictive sedative which works by calming the mind and body. It has been used for centuries and again is widely used.
Valerian is available at most pharmaceuticals 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 herbs which can calm and relax the mind and body.
If you are suffering from mild depression, this could be the cause of your insomnia. St John’s wort, is fast becoming a popular herbal remedy, it is widely available and is used to treat mild to moderate depression. As with all medicines it is recommended to consult your doctor, it may be a natural remedy but it may not be right for you.
To cope with fatigue and to boost your immune system, try Ginseng. Ginkgo Biloba is also widely available and can help improve memory, concentration and increase oxygen flow to the brain.
Natural sleep remedies, although rarely, can cause side effects. In these instances you should stop taking them immediately and seek medical advice. To be honest it is best not to take anything at all. Instead pay attention to your sleep habits (also referred to as sleep hygiene). Your daily routine, habits, diet and emotional levels all play a part in how well you are able to sleep.
It’s far more effective to tackle the cause of insomnia rather than the symptoms alone. Here are some simple steps you can take to improve your sleep:
Step 1: Get up and sleep at the same time everyday.
Step 2: Wind down an hour or so before you sleep.
Step 3: Relax with some soothing music or some chamomile tea.
Step 4: Leave your work at work.
Step 5: Expose yourself to sunlight in the day.
Step 6: Ensure that your bed is comfortable and supportive.
Step 7: Ensure your bedroom is quiet, dark and not to warm.
Step 8: Talk about your problems and don’t let your emotions build up.
Step 9: Remind yourself that bedtime is for sleep and not a time to worry.
I hope you find these simple tips useful. If you rather not consider taking natural sleep remedies but want a permanent natural solution, then sign up for our free newsletter at the websites of http://www.getagoodsleepnow.com/
Although natural sleep remedies contain natural ingredients they may interfere with prescription medication or may not be suitable for you. Prescribed Sleeping pills on the other hand are generally bad news.
Sleeping pills 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 the chemicals in most major sleeping pills interfere with normal brain wave patterns.
You may find that you wake up feeling groggy, drowsy or tired. Other Side effects include urinary retention, blurred vision, dizziness and palpitations. 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.
If you absolutely have to take something, then consider a natural sleep remedy first. Standardized Valerian extract is a safe and non addictive sedative which works by calming the mind and body. It has been used for centuries and again is widely used.
Valerian is available at most pharmaceuticals 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 herbs which can calm and relax the mind and body.
If you are suffering from mild depression, this could be the cause of your insomnia. St John’s wort, is fast becoming a popular herbal remedy, it is widely available and is used to treat mild to moderate depression. As with all medicines it is recommended to consult your doctor, it may be a natural remedy but it may not be right for you.
To cope with fatigue and to boost your immune system, try Ginseng. Ginkgo Biloba is also widely available and can help improve memory, concentration and increase oxygen flow to the brain.
Natural sleep remedies, although rarely, can cause side effects. In these instances you should stop taking them immediately and seek medical advice. To be honest it is best not to take anything at all. Instead pay attention to your sleep habits (also referred to as sleep hygiene). Your daily routine, habits, diet and emotional levels all play a part in how well you are able to sleep.
It’s far more effective to tackle the cause of insomnia rather than the symptoms alone. Here are some simple steps you can take to improve your sleep:
Step 1: Get up and sleep at the same time everyday.
Step 2: Wind down an hour or so before you sleep.
Step 3: Relax with some soothing music or some chamomile tea.
Step 4: Leave your work at work.
Step 5: Expose yourself to sunlight in the day.
Step 6: Ensure that your bed is comfortable and supportive.
Step 7: Ensure your bedroom is quiet, dark and not to warm.
Step 8: Talk about your problems and don’t let your emotions build up.
Step 9: Remind yourself that bedtime is for sleep and not a time to worry.
I hope you find these simple tips useful. If you rather not consider taking natural sleep remedies but want a permanent natural solution, then sign up for our free newsletter at the websites of http://www.getagoodsleepnow.com/
Friday, January 30, 2009
How Much Sleep Do I Need?
A question that gets asked by most insomniacs: How much sleep do I need? To be honest there’s no straight forward answer. If you feel refreshed during the day and not sleepy until bedtime, then obviously you’re getting enough sleep.
The amount of sleep required differs 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.
Generally as we get older, we tend to need less sleep. 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.
Our biological clocks run on a 25 hour cycle, rather than the 24 hours we have tuned our daily lives around. This is why it is easier for most people to go to bed later, than it is to wake up early.
Many people have no troubles sleeping at all and may even sleep excessively and still feel fatigued. They ask, ‘How much sleep do I need?’ Because they assume that there’s always a link between the amount of sleep attained and the amount of energy they have. Often this is the case, as sleep will help restore muscular energy, alertness and concentration.
You may in fact be getting more sleep than you think, but just not quality and restorative sleep. This could be due to tension, stress, worrying thoughts or bad sleep habits such as excessive mental or physical exertion close to bed time. A lot of people also have the notion that they have to sleep 8 hours a night and that if they don’t, they will feel tired the next day.
Sleep is a fairly complex process which is made up of two types of sleep, REM (Rapid Eye Movement) sleep and Non-REM sleep. REM sleep is when we dream. Non-REM sleep is divided into a further four stages.
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. However, if you’re an insomniac you may find that you are not able to fall into the deeper stages of sleep, which is vital for restoration. Without sleep, your immune system may weaken leaving you prone to illnesses.
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.
There really isn’t a straightforward answer when people ask ‘How much sleep do I need?’ The important thing to remember is that there are many factors that cause fatigue and insomnia such as a poor diet, lack of exercise, lack of sunlight and too much stress.
If you are interested in more free tips and advice on sleep, then sign up for our free newsletter at http://www.getagoodsleepnow.com/
The amount of sleep required differs 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.
Generally as we get older, we tend to need less sleep. 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.
Our biological clocks run on a 25 hour cycle, rather than the 24 hours we have tuned our daily lives around. This is why it is easier for most people to go to bed later, than it is to wake up early.
Many people have no troubles sleeping at all and may even sleep excessively and still feel fatigued. They ask, ‘How much sleep do I need?’ Because they assume that there’s always a link between the amount of sleep attained and the amount of energy they have. Often this is the case, as sleep will help restore muscular energy, alertness and concentration.
You may in fact be getting more sleep than you think, but just not quality and restorative sleep. This could be due to tension, stress, worrying thoughts or bad sleep habits such as excessive mental or physical exertion close to bed time. A lot of people also have the notion that they have to sleep 8 hours a night and that if they don’t, they will feel tired the next day.
Sleep is a fairly complex process which is made up of two types of sleep, REM (Rapid Eye Movement) sleep and Non-REM sleep. REM sleep is when we dream. Non-REM sleep is divided into a further four stages.
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. However, if you’re an insomniac you may find that you are not able to fall into the deeper stages of sleep, which is vital for restoration. Without sleep, your immune system may weaken leaving you prone to illnesses.
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.
There really isn’t a straightforward answer when people ask ‘How much sleep do I need?’ The important thing to remember is that there are many factors that cause fatigue and insomnia such as a poor diet, lack of exercise, lack of sunlight and too much stress.
If you are interested in more free tips and advice on sleep, then sign up for our free newsletter at http://www.getagoodsleepnow.com/
Sleep Techniques
This article takes a look at some practical sleep techniques. These are just some basic sleep techniques to help you deal with insomnia. If you are interested in more advanced sleep techniques, simply sign up for my free newsletter at the bottom of this article.
We’ve all heard about counting sheep and to be honest its effectiveness varies from person to person. The reason often being is that too much concentration and focus is put on the actual task. If the conscious mind is too awake you may find yourself counting up to 1000 and still not feel any sleepier.
It’s the subconscious part of the mind that knows how to sleep. I’m sure you’ve tried, but you absolutely cannot will yourself to sleep, it just doesn’t happen that way. Fact is, sleep isn’t supposed to be forced, it’s supposed to just happen naturally. If you’ve suffered from insomnia for many years and relied on sleep medication to help you sleep, you may find natural sleep difficult.
This is because, you have come to rely on sleeping pills and you are no longer relying on your natural ability to sleep. This habit has been ingrained into your subconscious and is in effect becoming the way you are. However, just as we can learn to walk, ride a bike and drive a car, you can learn how to sleep. More accurately you are reawakening and reinforcing your own ability to sleep.
There are many sleep techniques you can try such as progressive relaxation and deep breathing. In fact there are far more effective and natural ways to deal with insomnia than your average sleeping pill. However, today I will explain a simple and basic sleep technique which you will be able to follow with ease.
This sleep technique is similar to counting sheep, however it is far more effective as you will see in a minute:
Step 1:Once you’re ready to sleep, ensure that your bed and bedroom is dark, comfortable and not too warm. It’s best to lie on your back for this. So get yourself in a comfortable position and close your eyes.
Step 2:Now begin to breathe deeply and slowly. Listen to each slow inhale and exhale. On each exhale, feel your body sinking down into the bed. Feel your body heavy and tired. Continue this until you feel relaxed from head to toe.
Step 3:Now it’s time to begin with some affirmations. Imagine a calm and soothing voice and tell yourself ‘You feel sleepy and tired’ and ‘You will sleep better and better every night’ Feel free to adapt and change the affirmations. Just ensure that you use positive language.
Step 4:Now continuing with your deep, slow breathing, begin to count up on each exhale. Working from your head to your toes, relax a part of your body on each exhale. Imagine and feel your body heavy and sinking deeper into the bed. Continue this until you reach your toes.
Step 5:You may find that you lose track when counting. This is a good sign that you’re drifting, if this happens, don’t worry exactly where you were, just continue roughly where you left off. If at the end you are still awake, don’t panic! You can’t expect miracle cures.
This is just a simple sleep technique that helps your conscious mind drift and your subconscious to take over using your imagination.
If you are interested in more advanced sleep techniques you can sign up for our free newsletter at http://www.getagoodsleepnow.com/
We’ve all heard about counting sheep and to be honest its effectiveness varies from person to person. The reason often being is that too much concentration and focus is put on the actual task. If the conscious mind is too awake you may find yourself counting up to 1000 and still not feel any sleepier.
It’s the subconscious part of the mind that knows how to sleep. I’m sure you’ve tried, but you absolutely cannot will yourself to sleep, it just doesn’t happen that way. Fact is, sleep isn’t supposed to be forced, it’s supposed to just happen naturally. If you’ve suffered from insomnia for many years and relied on sleep medication to help you sleep, you may find natural sleep difficult.
This is because, you have come to rely on sleeping pills and you are no longer relying on your natural ability to sleep. This habit has been ingrained into your subconscious and is in effect becoming the way you are. However, just as we can learn to walk, ride a bike and drive a car, you can learn how to sleep. More accurately you are reawakening and reinforcing your own ability to sleep.
There are many sleep techniques you can try such as progressive relaxation and deep breathing. In fact there are far more effective and natural ways to deal with insomnia than your average sleeping pill. However, today I will explain a simple and basic sleep technique which you will be able to follow with ease.
This sleep technique is similar to counting sheep, however it is far more effective as you will see in a minute:
Step 1:Once you’re ready to sleep, ensure that your bed and bedroom is dark, comfortable and not too warm. It’s best to lie on your back for this. So get yourself in a comfortable position and close your eyes.
Step 2:Now begin to breathe deeply and slowly. Listen to each slow inhale and exhale. On each exhale, feel your body sinking down into the bed. Feel your body heavy and tired. Continue this until you feel relaxed from head to toe.
Step 3:Now it’s time to begin with some affirmations. Imagine a calm and soothing voice and tell yourself ‘You feel sleepy and tired’ and ‘You will sleep better and better every night’ Feel free to adapt and change the affirmations. Just ensure that you use positive language.
Step 4:Now continuing with your deep, slow breathing, begin to count up on each exhale. Working from your head to your toes, relax a part of your body on each exhale. Imagine and feel your body heavy and sinking deeper into the bed. Continue this until you reach your toes.
Step 5:You may find that you lose track when counting. This is a good sign that you’re drifting, if this happens, don’t worry exactly where you were, just continue roughly where you left off. If at the end you are still awake, don’t panic! You can’t expect miracle cures.
This is just a simple sleep technique that helps your conscious mind drift and your subconscious to take over using your imagination.
If you are interested in more advanced sleep techniques you can sign up for our free newsletter at http://www.getagoodsleepnow.com/
Thursday, January 29, 2009
Sleep Facts
In this article I’ve put together some sleep facts and tips on how to deal with insomnia. So what do we know? Insomnia sufferers usually complain about having disturbed, insufficient and non-restorative sleep.
This can result in insufficient sleep to meet the needs of the body, or to allow you to feel refreshed and energetic throughout the day. Insomnia can be classified as transient, intermittent, and chronic.
For a lot of people stress or anxiety from their daily experiences, such as financial difficulties or family issues, can be the cause of insomnia. You may find that when you attempt to sleep, your mind races and your body feels restless.
Many people find it difficult to let go of worrying or troubling thoughts at night. If you try not to think of a pink elephant, you'll probably think of one. If you try to get an annoying pop song out of your head, you'll probably fail. And if you have to try and fall asleep, you're probably already suffering from insomnia. Fact is sleep isn’t supposed to be forced; it’s a natural process which just happens.
There are a number of factors that can disrupt the body's circadian rhythm, such as:
Without sleep your immune system can weaken, leaving you prone to illnesses. Sleep also seems to organize memories, as well as helping you to recover memories. It also helps restore muscular energy, and release growth hormones for proper physical and mental development.
Generally as we get older, we tend to need less sleep. Here's a general guide:
Babies: 10 - 14 hours of sleep a night. Children: 9 - 12 hours of sleep a night. Adults: 7 - 8 hours of sleep 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.
Our biological clocks run on a 25 hour cycle, rather than the 24 hours we have tuned our daily lives around. This is why it is easier for most people to go to bed later, than it is to wake up early.
Your biological clock requires some exposure to daylight so that it can function properly. This might be why during winter people tend to suffer from insomnia and tiredness the most.
You may in fact be getting more sleep than you think, but just not quality and restorative sleep. This could be due to tension, stress, worrying thoughts or bad sleep habits such as excessive mental or physical exertion close to bed time. A lot of people also have the notion that they have to sleep 8 hours a night and that if they don’t, they will feel tired the next day.
So what can be done about sleep problems? Frankly there is a whole array of options out there which are non-pharmaceutical and far more effective than your sleeping pill. But for now let’s just look at what you could be doing to improve your sleep now.
First things first, make sure that your sleep environment is comfortable. Ensure that your bed and pillow is comfortable and supportive and that your bedroom is not too warm. Keep your bedroom dark when you go to sleep and when it’s time to get up, ensure that you are exposing yourself to sunlight to increase your serotonin levels.
Avoid stimulants, caffeine, and alcohol a few hours at least before bedtime. Start to wind down and relax before you sleep. Play some soothing music or have a hot bath an hour before. Although having a hot bath increases your body temperature and energy levels initially, the quick drop in temperature can accelerate the drift into sleep.
Try some natural remedies, such as standardized Valerian extract to aid sleep. Valerian is available at most pharmaceuticals 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 herbs which can calm and relax the mind and body.
If you are interested in more free information, sleep facts, tips and advice, you can sign up for the free newsletter at the website, http://www.getagoodsleepnow.com/
This can result in insufficient sleep to meet the needs of the body, or to allow you to feel refreshed and energetic throughout the day. Insomnia can be classified as transient, intermittent, and chronic.
For a lot of people stress or anxiety from their daily experiences, such as financial difficulties or family issues, can be the cause of insomnia. You may find that when you attempt to sleep, your mind races and your body feels restless.
Many people find it difficult to let go of worrying or troubling thoughts at night. If you try not to think of a pink elephant, you'll probably think of one. If you try to get an annoying pop song out of your head, you'll probably fail. And if you have to try and fall asleep, you're probably already suffering from insomnia. Fact is sleep isn’t supposed to be forced; it’s a natural process which just happens.
There are a number of factors that can disrupt the body's circadian rhythm, such as:
- Sleeping or eating late.
- Drinking caffeinated or alcoholic beverages.
- A noisy environment.
- A snoring partner.
- A hot room.
Without sleep your immune system can weaken, leaving you prone to illnesses. Sleep also seems to organize memories, as well as helping you to recover memories. It also helps restore muscular energy, and release growth hormones for proper physical and mental development.
Generally as we get older, we tend to need less sleep. Here's a general guide:
Babies: 10 - 14 hours of sleep a night. Children: 9 - 12 hours of sleep a night. Adults: 7 - 8 hours of sleep 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.
Our biological clocks run on a 25 hour cycle, rather than the 24 hours we have tuned our daily lives around. This is why it is easier for most people to go to bed later, than it is to wake up early.
Your biological clock requires some exposure to daylight so that it can function properly. This might be why during winter people tend to suffer from insomnia and tiredness the most.
You may in fact be getting more sleep than you think, but just not quality and restorative sleep. This could be due to tension, stress, worrying thoughts or bad sleep habits such as excessive mental or physical exertion close to bed time. A lot of people also have the notion that they have to sleep 8 hours a night and that if they don’t, they will feel tired the next day.
So what can be done about sleep problems? Frankly there is a whole array of options out there which are non-pharmaceutical and far more effective than your sleeping pill. But for now let’s just look at what you could be doing to improve your sleep now.
First things first, make sure that your sleep environment is comfortable. Ensure that your bed and pillow is comfortable and supportive and that your bedroom is not too warm. Keep your bedroom dark when you go to sleep and when it’s time to get up, ensure that you are exposing yourself to sunlight to increase your serotonin levels.
Avoid stimulants, caffeine, and alcohol a few hours at least before bedtime. Start to wind down and relax before you sleep. Play some soothing music or have a hot bath an hour before. Although having a hot bath increases your body temperature and energy levels initially, the quick drop in temperature can accelerate the drift into sleep.
Try some natural remedies, such as standardized Valerian extract to aid sleep. Valerian is available at most pharmaceuticals 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 herbs which can calm and relax the mind and body.
If you are interested in more free information, sleep facts, tips and advice, you can sign up for the free newsletter at the website, http://www.getagoodsleepnow.com/
Cures for Insomnia
Cures for insomnia come in various forms of treatment and methodology. Unfortunately most of us are only interested in quick-fix solutions. We live in a world obsessed with quick-fix fads; fast food, microwave meals, instant weight loss pills, instant abs etc.
For the insomniac, the quick fix solution is the sleeping pill, whether they are medically prescribed or the ones you find over the counter. This is great for the big pharmaceutical corporations; it’s exactly what they want. Who else is going to line there pockets with money?
The pharmaceutical industry is one of the most profitable in the world. They made 550 Billion dollars in sales in 2004 alone. That’s hardly small change now is it? They spend millions a year on their advertising campaigns. I’m sure familiar with there campaigns; the adverts on TV with healthy smiley people running around on the beach, having the time of their lives.
We are often blinded from the truth. We see these fancy adverts and think ‘I want that!’ The emotional attachment to these adverts is exactly what these big corporations want. They’re not interested in your health or your well being. Do they ever tell you about the possible adverse drug reactions? I doubt it, otherwise you would probably know about the estimated 100,000 deaths in the US each year from adverse drug reactions.
A majority of their profits come from prescription medication. You may have noticed the consistently reoccurring line from all these adverts? ‘Ask your doctor about…’ This absolutely works, more and more people are going to their doctors asking them about the wonders of ‘X’ medication, often knowing very little about its usage.
It’s almost like we’re being programmed to automatically ask our doctor about a drug. No…scratch that, it’s exactly what it is. Is this our fault? Well ‘Yes’ and ‘No’. Many prescription drugs are becoming household names. People automatically assume that authority types can be trusted. We are essentially being brainwashed by these corporations.
Are they really providing cures for insomnia? Absolutely not, they are selling the idea though. Ok, so using prescription or over-the-counter sleep aids aren’t all bad, but they should not be relied upon especially for the long term sufferer.
You should always 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.
You may find that you wake up feeling groggy, drowsy or tired. Other Side effects include urinary retention, blurred vision, dizziness and palpitations. 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.
These are the lives of real people being affected. Do you really think these big pharmaceutical companies are putting those billion of dollars of profit into research? Do you really think that they are researching cures for insomnia?
People will unnecessarily take medication hoping that it will solve there problems. More shockingly doctors are willing to prescribe these drugs without a bat of an eyelid. When is the last time a doctor refused your request for a prescription? Worryingly, in a recent survey, only 10 percent of doctors rated their sleep knowledge as good.
But there is a brighter side to all of this (fortunately). There are other ways and alternatives to taking a sleeping pill. In fact there are far more effective ways to do deal with insomnia such as acupuncture, reflexology and hypnosis.
If you are interested in a permanent and natural solution to your insomnia, sign up for the free insomnia newsletter thru this website, http://www.getagoodsleepnow.com/
For the insomniac, the quick fix solution is the sleeping pill, whether they are medically prescribed or the ones you find over the counter. This is great for the big pharmaceutical corporations; it’s exactly what they want. Who else is going to line there pockets with money?
The pharmaceutical industry is one of the most profitable in the world. They made 550 Billion dollars in sales in 2004 alone. That’s hardly small change now is it? They spend millions a year on their advertising campaigns. I’m sure familiar with there campaigns; the adverts on TV with healthy smiley people running around on the beach, having the time of their lives.
We are often blinded from the truth. We see these fancy adverts and think ‘I want that!’ The emotional attachment to these adverts is exactly what these big corporations want. They’re not interested in your health or your well being. Do they ever tell you about the possible adverse drug reactions? I doubt it, otherwise you would probably know about the estimated 100,000 deaths in the US each year from adverse drug reactions.
A majority of their profits come from prescription medication. You may have noticed the consistently reoccurring line from all these adverts? ‘Ask your doctor about…’ This absolutely works, more and more people are going to their doctors asking them about the wonders of ‘X’ medication, often knowing very little about its usage.
It’s almost like we’re being programmed to automatically ask our doctor about a drug. No…scratch that, it’s exactly what it is. Is this our fault? Well ‘Yes’ and ‘No’. Many prescription drugs are becoming household names. People automatically assume that authority types can be trusted. We are essentially being brainwashed by these corporations.
Are they really providing cures for insomnia? Absolutely not, they are selling the idea though. Ok, so using prescription or over-the-counter sleep aids aren’t all bad, but they should not be relied upon especially for the long term sufferer.
You should always 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.
You may find that you wake up feeling groggy, drowsy or tired. Other Side effects include urinary retention, blurred vision, dizziness and palpitations. 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.
These are the lives of real people being affected. Do you really think these big pharmaceutical companies are putting those billion of dollars of profit into research? Do you really think that they are researching cures for insomnia?
People will unnecessarily take medication hoping that it will solve there problems. More shockingly doctors are willing to prescribe these drugs without a bat of an eyelid. When is the last time a doctor refused your request for a prescription? Worryingly, in a recent survey, only 10 percent of doctors rated their sleep knowledge as good.
But there is a brighter side to all of this (fortunately). There are other ways and alternatives to taking a sleeping pill. In fact there are far more effective ways to do deal with insomnia such as acupuncture, reflexology and hypnosis.
If you are interested in a permanent and natural solution to your insomnia, sign up for the free insomnia newsletter thru this website, http://www.getagoodsleepnow.com/
Wednesday, January 28, 2009
Insomnia Cures
Are you in search for insomnia cures? You may have come across many products on the market that promise quick results. However most of these promises should be avoided like the plague. So what can be done to counter this growing problem?
Insomnia cures are needed for this growing epidemic. More than a third of adults are suffering from sleep problems. It’s a scary statistic, however for a large proportion of the population it has become the norm.
For a staggering 40% of insomniacs, over-the-counter sleeping pills are relied upon to aid sleep. But how effective are they? And are they really good for you in the long run?In the short term, taking over the counter sleeping pills can cause drowsiness and grogginess.
In the long term, an insomnia sufferer will develop an increase tolerance to such medication through excessive use. What is needed is a long term solution which does not require medication.
Most sufferers treat insomnia like a cold or a cough, believing that it can be cured with the use of a few pills. It’s easy to fall into this way of thinking because we believe what we see. We turn on the TV and see sleep aids advertised by big corporations. We instinctively assume that there is a quick fix solution and that the big corporations are not just in it for the money.
The truth is, there is no such thing as a quick fix solution to solve insomnia. But, there are solutions out there and if you look and are prepared to try other methods, you will find in fact that most effective methods out there are non-pharmaceutical.
Natural insomnia cures do exist, it’s just a matter of finding them. So if they exist why are there still so many people suffering from insomnia? Well fact is only 5% of insomniacs seek help from their doctors.
That might seem strange, but insomnia sufferers tend to live with it and tend not to address their problem. Unfortunately most sufferers don’t realize the seriousness of insomnia until it develops into a long term illness.
Where do you look for insomnia cures? Well that answer really depends on what you are willing to try. We are all different and indeed what works for others may not work for you.
Many people are turning towards alternative medicines and practices. We live in a world and age where information is only a few clicks away. Many people have cured their insomnia with alternative therapies.
There are many alternative solutions out there if you are prepared to look. These include hypnotherapy, acupuncture, reflexology and aromatherapy to name a few.
Did you know that even when you’re sitting in front of the TV your mind is still exhibiting high brainwaves called beta? In fact most of us spend most our lives in either the beta state or delta state.
When you begin to doze off to sleep at night your brain will exhibit lower brainwaves called Alpha and Theta. That is, if you’re lucky enough to doze off to sleep! These stages are important in initiating deep sleep. During deep sleep the brain will be in the Theta or Delta state.
Now, did you know that you can train the mind to go into the Alpha or Theta stages at will and by doing this, you will find that you can fall asleep far more quickly.
Meditation is a powerful tool you can use to alleviate stress, which is often the cause of insomnia. With regular practice you can enter the Alpha and Theta stages at will.
The following is a mini meditation exercise that you can literally practice anywhere. You could be at work, watching the TV or waiting at a bus stop. Although I don't recommended practicing it whilst physically doing anything, i.e. operating machinery or driving which require your full attention.
Step 1:
So give yourself a moment from whatever you’re doing i.e. if you’re at work at your desk, stop what you’re doing and ensure that you’re in a comfortably seated position. A good posture is important, so make sure you’re sitting upright and your feet are flat on the ground with your palms on your thighs. Roll your shoulders and loosen up your muscles if need be. You can close your eyes or keep them open, just let them relax and un-focus.
Step 2:
Breathe slowly and deeply through your nose, feel your chest rise as you breathe. When your lungs are at full capacity, release the air from your lungs slowly through your mouth (the same time it takes for an in-breath). With each exhalation feel a wave of relaxation flow through your body from your head to your toes.
Step 3:
Continue this deep slow breathing for at least 10 breaths, the longer the better. If you want you can count up until your desired amount of breaths or visualize something peaceful during the practice. This will help you to switch off from your current environment, especially if it’s noisy, busy and stressful.
Visualizing something peaceful will give your mind a break and help you to focus on your relaxation and breathing. Go find an image of the beach or a place you can find peace on Google, set it as your desktop image and go to that place whenever you feel like a mini holiday!
Step 4:
When you are finished, open your eyes (if they were closed) and slowly bring movement to your body, if you want you can stretch, roll your shoulders back, or roll your head. And that’s it, simple as that!
Although some people might say that meditation should be practiced for a longer duration, this is essentially meditation. Practice this mini meditation exercise throughout the day and it will help you to remain calm and relaxed.
If you are interested to know more free information, tips and advice about how to cure your insomnia effectively, then you can sign up for our free newsletter at http://www.getagoodsleepnow.com/
Insomnia cures are needed for this growing epidemic. More than a third of adults are suffering from sleep problems. It’s a scary statistic, however for a large proportion of the population it has become the norm.
For a staggering 40% of insomniacs, over-the-counter sleeping pills are relied upon to aid sleep. But how effective are they? And are they really good for you in the long run?In the short term, taking over the counter sleeping pills can cause drowsiness and grogginess.
In the long term, an insomnia sufferer will develop an increase tolerance to such medication through excessive use. What is needed is a long term solution which does not require medication.
Most sufferers treat insomnia like a cold or a cough, believing that it can be cured with the use of a few pills. It’s easy to fall into this way of thinking because we believe what we see. We turn on the TV and see sleep aids advertised by big corporations. We instinctively assume that there is a quick fix solution and that the big corporations are not just in it for the money.
The truth is, there is no such thing as a quick fix solution to solve insomnia. But, there are solutions out there and if you look and are prepared to try other methods, you will find in fact that most effective methods out there are non-pharmaceutical.
Natural insomnia cures do exist, it’s just a matter of finding them. So if they exist why are there still so many people suffering from insomnia? Well fact is only 5% of insomniacs seek help from their doctors.
That might seem strange, but insomnia sufferers tend to live with it and tend not to address their problem. Unfortunately most sufferers don’t realize the seriousness of insomnia until it develops into a long term illness.
Where do you look for insomnia cures? Well that answer really depends on what you are willing to try. We are all different and indeed what works for others may not work for you.
Many people are turning towards alternative medicines and practices. We live in a world and age where information is only a few clicks away. Many people have cured their insomnia with alternative therapies.
There are many alternative solutions out there if you are prepared to look. These include hypnotherapy, acupuncture, reflexology and aromatherapy to name a few.
Did you know that even when you’re sitting in front of the TV your mind is still exhibiting high brainwaves called beta? In fact most of us spend most our lives in either the beta state or delta state.
When you begin to doze off to sleep at night your brain will exhibit lower brainwaves called Alpha and Theta. That is, if you’re lucky enough to doze off to sleep! These stages are important in initiating deep sleep. During deep sleep the brain will be in the Theta or Delta state.
Now, did you know that you can train the mind to go into the Alpha or Theta stages at will and by doing this, you will find that you can fall asleep far more quickly.
Meditation is a powerful tool you can use to alleviate stress, which is often the cause of insomnia. With regular practice you can enter the Alpha and Theta stages at will.
The following is a mini meditation exercise that you can literally practice anywhere. You could be at work, watching the TV or waiting at a bus stop. Although I don't recommended practicing it whilst physically doing anything, i.e. operating machinery or driving which require your full attention.
Step 1:
So give yourself a moment from whatever you’re doing i.e. if you’re at work at your desk, stop what you’re doing and ensure that you’re in a comfortably seated position. A good posture is important, so make sure you’re sitting upright and your feet are flat on the ground with your palms on your thighs. Roll your shoulders and loosen up your muscles if need be. You can close your eyes or keep them open, just let them relax and un-focus.
Step 2:
Breathe slowly and deeply through your nose, feel your chest rise as you breathe. When your lungs are at full capacity, release the air from your lungs slowly through your mouth (the same time it takes for an in-breath). With each exhalation feel a wave of relaxation flow through your body from your head to your toes.
Step 3:
Continue this deep slow breathing for at least 10 breaths, the longer the better. If you want you can count up until your desired amount of breaths or visualize something peaceful during the practice. This will help you to switch off from your current environment, especially if it’s noisy, busy and stressful.
Visualizing something peaceful will give your mind a break and help you to focus on your relaxation and breathing. Go find an image of the beach or a place you can find peace on Google, set it as your desktop image and go to that place whenever you feel like a mini holiday!
Step 4:
When you are finished, open your eyes (if they were closed) and slowly bring movement to your body, if you want you can stretch, roll your shoulders back, or roll your head. And that’s it, simple as that!
Although some people might say that meditation should be practiced for a longer duration, this is essentially meditation. Practice this mini meditation exercise throughout the day and it will help you to remain calm and relaxed.
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