Tag Archive | "insomnia"

How to Know if You are Sleep-Deprived

More studies and research are suggesting that lack of sleep can trigger the onset of several diseases. A good night sleep is very important. It rejuvenates one’s body and can quick start your way to another day’s work.

There are a lot of things that can happen when one has insufficient sleep.

  • You feel irritated with yourself or with the people around you.
  • The tendency to commit errors increases.
  • It can create friction at home: with your husband/wife or children.
  • Drowsiness during work or class hours.
  • Poor comprehension, decision making or planning.
  • Increased risk of accidents while driving, walking on a busy street, or going down the stairs.
  • Picking fights all the time.
  • Memory loss.
  • Weight gain and obesity.
  • Increased risk of diabetes and hypertension.

Why are you sleep-deprived?

Insomnia is the term to describe a condition in which a person reports sleeplessness or difficulty in sleeping.  Although there are a variety of factors that can cause disturbance in a person’s sleeping pattern, most of them are man-made. Some people tend to sleep late at night because of the type of work they have. In addition to that, they have to wake up early in the morning the next day to do household chores or take care of their kids.

Other factors that can cause sleep deprivation are:

  • Emotional distress or depression
  • Sleep apnea
  • Hormonal changes such as menstruation
  • Circadian rhythm disturbances such as jet lags
  • Eating too much before sleeping at night
  • Exercising rigorously before hitting the bed
  • Drinking coffee before bedtime
  • Frequent urination at night caused by disease conditions such as diabetes or incontinence
  • Restless legs syndrome

It is recommended that a person should be able to have at least 7 to 8 hours of sleep every night. Core sleep is the amount of sleep a person spends in deep sleep. This is the stage of sleep when one is not aware of what’s happening around him. The length of core sleep varies from person to person but it is vital in maintaining optimum health. One has to effectively cross core sleep in order for sleepiness to wear off. It is good if a person wakes up 30 to 40 minutes after core sleep. Studies show that having too much or too little sleep can be bad for our health. Either of these can lead to obesity or increase in fat, diabetes, and heart disease.

Setting Good Conditions for Sleep

You can produce a good sleep when your body is tired. However, a too tired body can also lead to a disturbed sleeping pattern. Avoid eating too much before hitting the bed; your sleep will not be satisfactory. You will be surprised to know that even the number or height of pillows you use plays an important role in the way we sleep. The same goes for night lamps. Research shows that sleeping with the room lights on can lead to weight gain because of poor melatonin secretions. Clear your mind before going to sleep, or read a good book. This is the best sleeping pill you can ever have. Lastly, family or work worries can only make you stay up late at night. We suggest forget about the bad things that happened to you during the day and look forward to a happier tomorrow.

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Treat Insomnia with Home Remedies

 Most people, who have insomnia or the inability to sleep during night time, depend on sleeping pills in order to fall asleep. Little do they know, there are remedies available in their own homes that allow them to get some rest without the drugs. This is a more natural way of treating insomnia.

The quality and amount of sleep that is needed per day varies from person to person. Normally, each one of us should have at least 7 to 8 hours sleep each night in order for our body to feel and function well in the morning.

Symptoms of insomnia include sleepiness during day time, inability to concentrate at work, feeling of exhaustion, abdominal problems and increased mistakes. Since sleep is important, if one person is unable to get the needed amount of sleep per night, his health may suffer. Insomnia can result to anxiety and depression, and can increase the body’s risk of acquiring infections, hypertension and diabetes.

If you are unable to sleep or stay asleep at night, some doctors would prescribe sleeping pills or recommend behavioral therapies. But the use of both of these are only limited that is why it is still better to treat it naturally by modifying your lifestyle, diet and bedtime habits.

Here are some of the recommended home remedies to try out before going for the prescription pill:

  • Exercise regularly. Exercise can improve your overall health and relieves stress. However, it is best to do it during the day and not before bedtime.
  • Manage stress. Work or life-related stress can aggravate insomnia. Clear your mind from stressful thoughts before going to bed. You can try yoga or have a relaxing warm bath. These will help you relax as well.
  • Drink herbal teas such as chamomile tea. It is known to have soothing effects that can relieve anxieties thus preventing insomnia.
  • Eat bedtime snacks that have carbohydrate content thirty minutes before retiring to bed. Carbs help you get drowsy easier.
  • Improve your sleeping habits. Make your bedroom conducive for sleeping. Use a comfortable bed and pillow. Avoid reading books and magazines before bedtime. Turn off the TV and avoid loud noises.
  • There are also herbs and supplements that can remedy insomnia but you have to consult your doctor before taking any.

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Curing Insomnia sans Sleeping Pills

Perhaps a lot of people opt to use sleeping pills in curing their problem with insomnia. Yes, sleeping pills offer instant results that will automatically make the person sleepy when using it. But there are a lot of harmful side effects associated with the use of sleeping pills. It can cause dependence and some people who took it never woke up again especially when mixing it with alcohol.

The best way to fight the problem of insomnia is by using the natural approach. These methods do not offer side effects and give lifelong effects to the person affected with insomnia. Here are some of the ways to cure insomnia sans sleeping pills:

  • Change your lifestyle. If you are used to sleeping at 2 A.M. because of too much television, then surely you will have a hard time having your eyes feel tired and sleep at 9 P.M… Establish a sleeping time and try to follow it as much as possible. This will help your body get used to the sleeping time you have set.
  • Make your bedroom as cozy as possible. Remove all the clutter that will make sleep less comfortable. Clean sheets and good smelling linens surely do help in helping you make sleep.
  • Avoid drinking caffeinated drinks like coffee, tea, and sodas especially during late afternoons because these drinks will not help induce you to sleep. Smoking also does the same effect as these drinks; these will keep your eyes wide open until the late hours of the night.
  • Remove all electronic devices that can disrupt your sleep. Set your phone on low volume or have it vibrate whenever there are messages. Tell your friends and family member not to give you a ring not unless it is important especially if you have problem with sleeping.
  • Avoid drinking and eating too much three hours before bedtime. Visits to the toilet can disturb sleep and being too full can lead to another sleeping disorder like sleep apnea.
  • Do not bring work issues at home. Free your mind from all the stresses that can give you worries at night. Your bedroom should only be a temple for sleep and not for work related things.
  • Distress yourself. You can either exercise or have a good massage. Relieving all your stresses is very important to sleep well at night. As a matter of fact being worry free s very important to induce a good night sleep.

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Combating Insomnia Without the Pill

Sleep is just as important as the food we eat, the water we drink, and the air we breathe. In other words, sleep is synonymous to life. Sleep is essential to keep the body functioning within normal limits. It also helps the body rejuvenate and restore itself from a long and tiring day. Normally it is required that a person have eight hours of sleep to get back the energy spent during the day. However there are studies that show that the length of sleep needed to regain energy varies from person to person.

Sad to say not every one of us have the same capability to sleep soundly at night. When a person has difficulty achieving a sound sleep and frequently wakes up in between, he or she may have the condition called insomnia. For some the best option for treating insomnia is by taking sleeping pills that works by initiating sleep. But these pills should not be taken regularly because it can cause dependence and sometimes lead to heart conditions leading to death.

Treating insomnia can also be done naturally. There are alternative methods that are effective and safe in promoting sleep. Here are some of the ways to combat insomnia without taking medications:

  • Have a warm bath before getting to bed. This helps calm the body and helps initiate sleep.
  • For those who have problem sleeping at night, it is best to avoid taking naps during the day. By doing this, you are conditioning your body to sleep sound and straight during the night.
  • Make your bedroom as comfortable as possible. Your bedroom should be your own little temple that promotes sleep. A room with good ventilation, soft beddings, and clean sheets help enhance a good sleep.
  • Find ways to keep you relaxed before sleeping. Read a book or browse a magazine, this can help tire the eyes and initiate sleep. Having a massage before sleep also helps in achieving a sound sleep.
  • Play soothing and calm music while waiting to fall asleep. This aids in calming the body and initiate the feeling of sleepiness.
  • Follow a bed time schedule and do your best to stick to it. This helps regulate one’s body clock needed in inducing sleep.
  • Try yoga. It helps the body achieve balance and helps people with insomnia to sleep well.

Sleep is very important to help the body function well. As what they say a sound mind and body starts with a good night’s sleep.

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More Info on Appetite Suppressants

In the world that we live in today, we want things to be instant. From the food that we eat to the beverages that we drink, those things should be served to us fast so that we can keep up with our busy schedules. This applies to when it comes to losing weight.

We are so used to things that give us instant results we even apply this notion even in weight loss. Because of our business and most of the time our laziness, we refuse to exercise and use appetite suppressants to help us lose weight and be in the kind of body that we want. Before deciding on having appetite suppressants to give you to help you diet, know all the necessary information first. You only have one body, and your health can be compromised just by taking these appetite suppressants:

Appetite suppressants help lose weight by signaling your senses to hold back appetite for food or lessen food consumption.  Medically these medications are known as Anorectics. There are so many appetite suppressants that are available on the market for usage. They come in many forms like the traditional pills. It can also be incorporated on different beverages like coffee and tea. A lot of people are hooked on using appetite suppressants that its business is very big catching attention to teens and younger adults who are very conscious on the way they look.

Here are some of the benefits of taking appetite suppressants:

  • Appetite suppressants make a person lose weight in a matter of two weeks. Even with two tablespoons of food, a person can feel full. Weight loss is really fast when using appetite suppressants.
  • Most appetite suppressants are approved for use by the FDA.
  • When you lose weight diseases that are linked to obesity are then avoided.

Just like any other drugs and supplements the use of appetite suppressants also entails risks and disadvantages. Here are some of them:

  • Appetite suppressants can cause palpitations, nervousness, lower sexual drive, and insomnia.
  • Appetite suppressants can also cause either diarrhea or constipation.
  • Appetite suppressants also make the person at risk to have heart problems because of palpitations that often leads to high blood pressure.
  • When one stops the use of appetite suppressants he or she is then is at risk to have rebound weight gain. Because the body feels deprived for the longest time, it longs to eat all the food that it craves making the person gain more weight than what was lost.

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Treating Endless Nights of Insomnia

Do you find yourself getting in bed as the sun sets only to be still wide awake as it rises up? A very familiar scenario in a life of a person suffering from insomnia. It seems that the night is their day and they have adapted a nocturnal sleep pattern much like of the owls and bats. Insomnia is one of the most common sleep disorders affecting 30 to 50 percent of Americans. It does not cause any serious health threats but over time the inability to sleep for at least 8 hours a day can make the body weary and fatigued.

What exactly causes a person to develop insomnia? There is no definite cause but there are factors which contribute to developing the disorder. People who suffer from mental illness, anxiety and depression often experiences chronic forms of insomnia that can last for hours and even weeks. For some who are deprived of sleep because of emotional distress or worries they suffer from what is called acute insomnia, this usually lasts until the root of their worries and stress have been resolved.

Symptoms of insomnia include the following:

  • Difficulty in sleeping
  • Being awakened in the middle of the night
  • Fatigued after a night’s sleep
  • Decreased concentration
  • Headaches

Before a doctor can diagnose insomnia the patient will need to go further evaluation and a complete medical history. Any psychological and drug use or previous medical treatments that cause difficulty of sleeping should be ruled out. Other conditions such as sleep apnea, snoring and restlessness should be assessed. A sleep diary is utilized to record times of sleep and instances of being awakened at night.

Treating insomnia is geared towards finding out what causes the disorder. Once it has been identified treatment is suggested to correct the underlying problem. Try these natural ways on how to treat insomnia.

  1. Have a regular bed time hour. Observe a regular time for sleep or be in bed at a particular hour. A time for waking up should also be set at the same time everyday. Avoid sleeping for more than 8 hours as this will only deprive you of sleep the following night.
  2. The bedroom should be made conducive to sleep by dimming the lights and avoiding loud sounds in the room. It will also help if you will only go to this room when you are going to sleep, avoid watching tv in bed or using the computer in the room as this will distract you from getting a good night’s sleep.
  3. Avoid drinking stimulating drinks such as caffeine, tea and coffee before going to sleep. It is best to drink warm milk as it contains tryptophan, an amino acid that induces sleep.
  4. Do not overeat before going to bed or eat foods that are high in sugar as it will lead you to become hyper active thus preventing sleep.
  5. Avoid too much worrying. Thinking a lot before sleep will only keep you awake.

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