Insomnia Contributions by ritasharma

There are various ways to treat insomnia. Although nowadays, there are many drugs marketed as sleep enhancers, you should still consider drug-free solutions for your sleep problems. These solutions include some lifestyle changes, measures that will promote comfort and ways that will help eliminate the obstacles to a restful sleep.

For some, getting their sleep requirements involves making some changes on their routine during the day and when they go to bed. Below are some tips that may help in getting a restful sleep at night:

• Adopt a healthy sleep routine - One helpful way to manage insomnia is by establishing a regular bedtime routine and a regular sleep-wake schedule Try to keep your bedtime and wake time consistent everyday, including weekends.

• Simple ways to relax - A warm bath before bedtime can help prepare your body sleep. A massage at bed time may also work wonders. Adopt relaxing bedtime rituals such as reading or breathing exercises.

• Limit day time naps - Naps can make it quite difficult to fall asleep at night. If you can't get survive a day without one, try to limit your naps to no more than 30 minutes. You should also avoid late afternoon naps.

• Avoid tobacco products - Nicotine, the dependence-forming substance found in cigars and cigarettes, is a known stimulant. A study published in Depression and Anxiety journal in 2008, linked nicotine dependence with insomnia among patients with panic and post-traumatic stress disorder.

• Don't put up with any discomfort - Having conditions that cause pain may be an obstacle to a good night rest. If you have existing health condition that can make you experiencing any physical discomfort, make sure that the medicines at hand are effective enough you to to control symptoms while you're at sleep.

• Get out of bed when you can't sleep - If you're having trouble falling asleep, get out of bed after 15 minutes and do something relaxing, such as reading. Engaging briefly in calm activities is a lot better than staying in bed staring at the ceiling.

Foods for insomnia

Cherries

Cherries are among the few known food sources of melatonin, the hormone known to influence circadian rhythms and sleep. When the sleep disturbance is causes by change in environment and time zone, such as in jet lag, melatonin may help promote a restful sleep. Although melatonin is commercially available as a supplement, it would not hurt if you will opt for the natural cure.

Grapes

Grapes are another fruit that may contain melatonin, this is according to the study published in the Journal of the Science of Food and Agriculture's summer 2006 issue. Aside from playing an important part role in the sleep-wake patterns, melatonin and has antioxidant properties. Investigators reported that the grape varieties which have high content of melatonin are: Nebbolo, Merlot, Cabernet Savignon, Sangiovesse and Croatina.

Dairy Products

Dairy products contain the amino acid tryptophan, which promotes the production of the serotonin and melatonin. Tryptophan is used by the brain to make neurotransmitters that induce sleep. Have one glass of warm milk an hour before going to bed.

Bananas

Bananas contain tryptophan, a natural sleep aid which is thought to work by promoting relaxation. Including banana in your daily diet may help you sleep at night. Aside from helping you sleep, the nutrient in bananas are also helpful for other health problems.

References:

Trott, B.,Are cherries the new wonder fruit?**** MSNBC 2009

http://www.msnbc.msn.com/id/6124646/

Lagorio, C., Grapes May Help With Sleep CBS News Health. 2006

http://www.cbsnews.com/stories/2006/06/19/health/webmd/main1729642.shtml

Holden, J. Nutrient Data Laboratory, Agricultural Research Service.". United States Department of Agriculture. http://www.ars.usda.gov/nutrientdata (http://www.ars.usda.gov/nutrientdata). Retrieved 2009-10-24.

If you have insomnia, you should considered avoiding the following food items:

Foods high in caffeine

Caffeine is a known stimulant and has long been linked to many sleep disorders, including insomnia, because of its known physiological effects. Caffeine induces alertness and may keep you awake for hours. It is important to avoid taking food items with caffeine especially in the late afternoon or evening to lower the chance experiencing symptoms of insomnia. Caffeine is found in various food items including: coffee, tea and chocolates.

Alcohol

Because it is known to quickly induce sleep, some turn to alcohol as an attempt to combat insomnia. They fail to realize that alcohol can not really provide a restful sleep. Alcohol can dehydrate your body, because of this you fail to get a deep sleep that will rejuvenate you. Because your body will signal you that it needs water, you're likely to wake up just a few hours after drifting in an alcohol-induced sleep

Foods high in sugar and refined carbohydrates

These foods contain simple sugars, because of their chemical make-up, they are easily absorbed by the body. This means instantly giving you a burst of energy and it may disturb your ability to sleep. High sugar foods that you must avoid include: white sugar, commercially baked goods, energy drinks, candies, soda and donuts. Avoid spicy or fatty foods, beans, cabbage and peanuts.

The amount of food you eat and meal timing may also influence your sleep. If you've been having trouble sleeping, avoid large meals and beverages before bedtime. It's fine to have a light snack, but eating too much late in the evening can interfere with sleep. It would also help to drink less before bedtime so that you won't have to do frequent trips to the toilet.

Insomnia may seem to be a complex problem, but you can not underestimate the effectiveness simple measures that may help promote sleep. Assessing your own eating habits, for example, may be helpful in identifying the of the obstacles to a good night sleep.

Foods and habits to avoid

Certain food items eaten at the wrong time can disrupt your sleep and may also cause discomfort. Simply limiting the intake certain foods could be a key to restore sleep.

• Foods high in caffeine - Caffeine is a known stimulant and has long been linked to many sleep disorders, including insomnia, because of its known physiological effects. Caffeine induces alertness and may keep you awake for hours. It is important to avoid taking food items with caffeine especially in the late afternoon or evening to lower the chance experiencing symptoms of insomnia. Caffeine is found in various food items including: coffee, tea and chocolates.

• Alcohol - Because it is known to quickly induce sleep, some turn to alcohol as an attempt to combat insomnia. They fail to realize that alcohol can not really provide a restful sleep. Alcohol can dehydrate your body, because of this you fail to get a deep sleep that will rejuvenate you. Because your body will signal you that it needs water, you're likely to wake up just a few hours after drifting in an alcohol-induced sleep

• Foods high in sugar and refined carbohydrates - These foods contain simple sugars, because of their chemical make-up, they are easily absorbed by the body. This means instantly giving you a burst of energy and it may disturb your ability to sleep. High sugar foods that you must avoid include: white sugar, commercially baked goods, energy drinks, candies, soda and donuts. Avoid spicy or fatty foods, beans, cabbage and peanuts.

• Over-consumption - The amount of food you eat and meal timing may also influence your sleep. If you've been having trouble sleeping, avoid large meals and beverages before bedtime. It's fine to have a light snack, but eating too much late in the evening can interfere with sleep. It would also help to drink less before bedtime so that you won't have to do frequent trips to the toilet.

Foods to eat

Certain food items are though to stimulate the production of melatonin and tryptophan. These are chemicals that help your mind and body relax, and get to sleep. One way to beat insomnia is by eating foods rich in tryptophan and melatonin close to bedtime

• Cherries - Cherries are among the few known food sources of melatonin, the hormone known to influence circadian rhythms and sleep. When the sleep disturbance is causes by change in environment and time zone, such as in jet lag, melatonin may help promote a restful sleep. Although melatonin is commercially available as a supplement, it would not hurt if you will opt for the natural cure.

• Grapes - Grapes are another fruit that may contain melatonin, this is according to the study published in the Journal of the Science of Food and Agriculture's summer 2006 issue. Aside from playing an important part role in the sleep-wake patterns, melatonin and has antioxidant properties. Investigators reported that the grape varieties which have high content of melatonin are: Nebbolo, Merlot, Cabernet Savignon, Sangiovesse and Croatina.

• Dairy Products - Dairy products contain the amino acid tryptophan, which promotes the production of the serotonin and melatonin. Tryptophan is used by the brain to make neurotransmitters that induce sleep. Have one glass of warm milk an hour before going to bed.

This section on spiritual treatments for insomnia deals with energetically oriented treatments that have to do with intention, energy healing, prayer, and in some cases god.

Insomnia can impact our health and quality of life in a variety of ways. It is a serious health challenge and you should not be afraid to reach out for help. The expertise of health professionals and encouragement from other people may help you deal with the problems that occur with insomnia.

• Join support groups - You should also consider looking for insomnia support groups in your area. Members of support groups get to share experiences and help each other find new ways to cope with problems. If symptoms of insomnia are related to anxiety, you could visit the website of Anxiety Disorders of America where you can find a list of support groups from all over the country.

• Join online communities - If your local community does not have support groups for insomnia, you can always turn to the Internet for support. Nowadays there are many virtual communities that may provide support for various health problems including insomnia. With the help of a search engine, you can find forums and groups for people with sleep disorders and other health problems. You can discuss your health concerns and at the same time learn how others manage their symptoms.

• Talk it out - Insomnia may be triggered by psychological issues ranging from minor everyday worries to more serious problems. One way to relieve stress is by by reaching out to your family and friends. The people whom you are close to are the ones who could understand you best. By talking to loved ones about your issues, you may relieve the stress which may be the source of insomnia.

There are various ways to treat insomnia. The solutions can frangoslyaslcp enhanges such as excise and relaxation to therapies,eauchhat wArll promote coml Although nowadays, there are many drugs marketed as sleep enhancers, you should still consider drug-free solutions for your sleep problems. These solutions include some lifestyle changes, measures that will promote comfort and ways that will help eliminate the obstacles to a restful sleep.

For some, getting their sleep requirements involves making some changes on their routine during the day and when they go to bed. Below are some tips that may help in getting a restful sleep at night:

• Adopt a healthy sleep routine - One helpful way to manage insomnia is by establishing a regular bedtime routine and a regular sleep-wake schedule Try to keep your bedtime and wake time consistent everyday, including weekends.

• Simple ways to relax - A warm bath before bedtime can help prepare your body sleep. A massage at bed time may also work wonders. Adopt relaxing bedtime rituals such as reading or breathing exercises.

• Limit day time naps - Naps can make it quite difficult to fall asleep at night. If you can't get survive a day without one, try to limit your naps to no more than 30 minutes. You should also avoid late afternoon naps.

• Avoid tobacco products - Nicotine, the dependence-forming substance found in cigars and cigarettes, is a known stimulant. A study published in Depression and Anxiety journal in 2008, linked nicotine dependence with insomnia among patients with panic and post-traumatic stress disorder.

• Don't put up with any discomfort - Having conditions that cause pain may be an obstacle to a good night rest. If you have existing health condition that can make you experiencing any physical discomfort, make sure that the medicines at hand are effective enough you to to control symptoms while you're at sleep.

• Get out of bed when you can't sleep - If you're having trouble falling asleep, get out of bed after 15 minutes and do something relaxing, such as reading. Engaging briefly in calm activities is a lot better than staying in bed staring at the ceiling.

There are various ways to treat insomnia. Although nowadays, there are many drugs marketed as sleep enhancers, you should still consider drug-free solutions for your sleep problems. These solutions include some lifestyle changes, measures that will promote comfort and ways that will help eliminate the obstacles to a restful sleep.

For some, getting their sleep requirements involves making some changes on their routine during the day and when they go to bed. Below are some tips that may help in getting a restful sleep at night:

• Adopt a healthy sleep routine - One helpful way to manage insomnia is by establishing a regular bedtime routine and a regular sleep-wake schedule Try to keep your bedtime and wake time consistent everyday, including weekends.

• Simple ways to relax - A warm bath before bedtime can help prepare your body sleep. A massage at bed time may also work wonders. Adopt relaxing bedtime rituals such as reading or breathing exercises.

• Limit day time naps - Naps can make it quite difficult to fall asleep at night. If you can't get survive a day without one, try to limit your naps to no more than 30 minutes. You should also avoid late afternoon naps.

• Avoid tobacco products - Nicotine, the dependence-forming substance found in cigars and cigarettes, is a known stimulant. A study published in Depression and Anxiety journal in 2008, linked nicotine dependence with insomnia among patients with panic and post-traumatic stress disorder.

• Don't put up with any discomfort - Having conditions that cause pain may be an obstacle to a good night rest. If you have existing health condition that can make you experiencing any physical discomfort, make sure that the medicines at hand are effective enough you to to control symptoms while you're at sleep.

• Get out of bed when you can't sleep - If you're having trouble falling asleep, get out of bed after 15 minutes and do something relaxing, such as reading. Engaging briefly in calm activities is a lot better than staying in bed staring at the ceiling.

There are herbs that have originally been folk remedies for sleeping problem and have later been shown to have the same mode of action as pharmaceutical sleep aids. Many herbs have tranquilizing and soothing properties, relieve anxiety, stress and restlessness.

There are herbs that have originally been folk remedies for sleeping problem and have later been shown to have the same mode of action as pharmaceutical sleep aids. Many herbs have tranquilizing and soothing properties, relieve anxiety, stress and restlessness.

There are herbs that have originally been folk remedies for sleeping problem and have later been shown to have the same mode of action as pharmaceutical sleep aids. Many herbs have tranquilizing and soothing properties, relieve anxiety, stress and restlessness.

Insomnia can be managed in different ways. If sleep disturbance fails to resolve with other supportive care measures, your doctor may recommend medications that can promote sleep. These can either be prescription or over-the-counter drugs. Most of these medicines are only recommended for short-term use. Drug treatment will depend on the causes of insomnia and severity of symptoms. For some people, sedative hypnotics or sleeping%20 sleeping pills are enough to restore sleep, but others who suffer from underlying conditions such as depression may need antidepressants with sleep-inducing properties

Insomnia can be managed in different ways. If sleep disturbance fails to resolve with other supportive care measures, your doctor may recommend medications that can promote sleep. These can either be prescription or over-the-counter drugs. Most of these medicines are only recommended for short-term use. Drug treatment will depend on the causes of insomnia and severity of symptoms. For some people, sedative hypnotics or sleeping pills are enough to restore sleep, but others who suffer from underlying conditions such as depression may need antidepressants with sleep-inducing properties

Insomnia can be managed in different ways. If sleep disturbance fails to resolve with other supportive care measures, your doctor may recommend medications that can promote sleep. These can either be prescription or over-the-counter drugs. Most of these medicines are only recommended for short-term use. Drug treatment will depend on the causes of insomnia and severity of symptoms. For some people, sedative hypnotics or sleeping pills are enough to restore sleep, but others who suffer from underlying conditions such as depression may need antidepressants with sleep-inducing properties

Symptoms of insomnia may differ from person to person. Insomnia sufferers may complain of difficulty falling asleep at night and lie in bed tossing and turning for hours. Some may able to fall asleep, however, they wake up in the middle of the night and may not fall asleep for hours. In some cases, insomnia presents as early morning awakenings. After waking up at wee hours of the morning, you may be unable to to go back to sleep, or you may drift into an unsatisfying sleep. This is a common symptom in the elderly and those who are suffering from depression.

Insomnia and Physical Symptoms

Physical symptoms are also quite common among insomnia sufferers. It has been found that people with insomnia seek medical help more and are often less satisfied with their health compared with those who do not have insomnia. Common additional physical complaints of people with insomnia include:

• headaches
• diarrhea
• stomach discomfort
• heart palpitations
• non-specific pain

Insomnia may cause a variety of symptoms that may affect your daytime functioning. You may find yourself struggling with sleepiness or daytime fatigue. If you're unable to meet your sleep needs, you may not feel rejuvenated, and this may affect your mood. You may be irritable and anxious. Your ability to carry out normal tasks may also be compromised because you may find it difficult to focus. Some patients with insomnia also find it difficult to remember things.

Changing sleep habits and treating underlying conditions that cause insomnia can restore restful sleep for many people. If such measures don't work, your doctor may recommend medications to help with relaxation and sleep. While medicines are effective, experts do not deny the effectiveness of behavior approaches in managing insomnia. It has been found that behavioral treatment are equally or more effective than sleep medications. Behavior therapies are recommended as the first line of treatment for insomnia.

Behavioral treatments entail teaching you new sleep behaviors as well as ways to make your environment more conducive for sleep.

Behavior therapies include:

• Sleep hygiene education - This involves correcting basic lifestyle habits that influence sleep, such as smoking and failing to exercise regularly. It also includes tips that help you sleep better, such as listening to soft music and reading.

• Relaxation techniques - Several studies have proven that relaxation is very effective for people with insomnia. Relaxation studies such as progressive muscle relaxation, biofeedback and breathing exercises are ways to lessen anxiety at bedtime. These techniques help you control your breathing, heart rate, muscle tension and mood.

• Cognitive therapy - This treatment approach has emerged as an effective alternative to sleeping pills, even for people with persistent sleep problems. This method helps you control or eliminate negative thoughts and worries that keep you awake by replacing worries about not sleeping with more positive thoughts. Cognitive therapy can be done through one-on-one counseling or in group sessions.

• 'Stimulus control' - This means limiting the time you spend awake in bed by disassociating negative thoughts you attach to your bed and bedroom environment. You may be coached that bed should only be associated with sleep or sex.

• Sleep restriction - The purposes of this method is to decrease the time you spend in bed. The partial sleep deprivation will make you more tired the next night. Your time in bed will be gradually increased as your sleep improves.

Treating insomnia may require combining a number of behavioral treatment methods. The downside of behavioral therapy is that it requires consistent practice <a href="http://www.ticketwatches.com">cheap replica watches</a> and some may not cause you to initially lose sleep. Nevertheless, this drug-free approach has been proven to restore sleep of many insomnia sufferers.

Insomnia and Age

Several changes that normally occur with aging may cause insomnia. It may be caused by changes in sleep patterns, activities or factors that affect health such as having age-related illnesses.

Insomnia and Gender

Women are found to be at a higher risk for insomnia. This is attributable to the hormonal shifts during the menstrual cycle and in menopause play. Many women experience sleep problems during perimenopause. Night sweats and hot flashes often disturb sleep of women their menopause.

Insomnia and Stress & Mental Disorder

Having psychological issues ranging from everyday stress to major anxiety may increase your risk for insomnia.

This section on spiritual treatments for insomnia deals with energetically oriented treatments that have to do with intention, energy healing, prayer, and in some cases god.

Insomnia impacts your overall health can impact our health and quality of life in a variety of ways, thus it . It is a serious health challenge and you should not be taken lightly. Don't hesitate to ask afraid to reach out for help. The expertise of health professionals and encouragement from other people may help you deal with the problems that occur with insomnia.

• Join support groups - You should also consider looking for insomnia support groups in your area. Members of support groups get to share experiences and help each other find new ways to cope with problems. If symptoms of insomnia are related to anxiety, you could visit the website of Anxiety Disorders of America where you can find a list of support groups from all over the country.

• Join online communities - If your local community does not have support groups for insomnia, you can always turn to the Internet for support. Nowadays there are many virtual communities that may provide support for various health problems including insomnia. With the help of a search engine, you can find forums and groups for people with sleep disorders and other health problems. You can discuss your health concerns and at the same time learn how others manage their symptoms.

• Talk it out - Insomnia may be triggered by psychological issues ranging from minor everyday worries to more serious problems. One way to relieve stress is by by reaching out to your family and friends. The people whom you are close to are the ones who could understand you best. By talking to loved ones about your issues, you may relieve the stress which may be the source of insomnia.

Changing sleep habits and treating underlying conditions that cause insomnia can restore restful sleep for many people. If such measures don't work, your doctor may recommend medications to help with relaxation and sleep. While medicines are effective, experts do not deny the effectiveness of behavior approaches in managing insomnia. It has been found that behavioral treatment are equally or more effective than sleep medications. Behavior therapies are recommended as the first line of treatment for insomnia.

Behavioral treatments entail teaching you new sleep behaviors as well as ways to make your environment more conducive for sleep.

Behavior therapies include:

• Sleep hygiene education

• - This involves correcting basic lifestyle habits that influence sleep, such as smoking and failing to exercise regularly. It also includes tips that help you sleep better, such as listening to soft music and reading.

• Relaxation techniques - Several studies have proven that relaxation is very effective for people with insomnia. Relaxation studies such as progressive muscle relaxation, biofeedback and breathing exercises are ways to lessen anxiety at bedtime. These techniques help you control your breathing, heart rate, muscle tension and mood.

• Cognitive therapy - This treatment approach has emerged as an effective alternative to sleeping pills, even for people with persistent sleep problems. This method helps you control or eliminate negative thoughts and worries that keep you awake by replacing worries about not sleeping with more positive thoughts. Cognitive therapy can be done through one-on-one counseling or in group sessions.

• 'Stimulus control' - This means limiting the time you spend awake in bed by disassociating negative thoughts you attach to your bed and bedroom environment. You may be coached that bed should only be associated with sleep or sex.

• Sleep restriction - The purposes of this method is to decrease the time you spend in bed. The partial sleep deprivation will make you more tired the next night. Your time in bed will be gradually increased as your sleep improves.

Treating insomnia may require combining a number of behavioral treatment methods. The downside of this behavioral therapy is that it requires consistent practice <a href="http://www.ticketwatches.com">cheap replica watches</a> and some may not cause you to initially lose sleep. Nevertheless, this drug-free approach has been proven to restore sleep of many insomnia sufferers.

There are herbs that have originally been folk remedies for sleeping problem and have later been shown to have the same mode of action as pharmaceutical sleep aids. Many herbs have tranquilizing and soothing properties, relieve anxiety, stress and restlessness.

Symptoms of insomnia may differ from person to person. Insomnia sufferers may complain of difficulty falling asleep at night and lie in bed tossing and turning for hours. Some may able to fall asleep, however, they wake up in the middle of the night and may not fall asleep for hours. In some cases, insomnia presents as early morning awakenings. After waking up at wee hours of the morning, you may be unable to to go back to sleep, or you may drift into an unsatisfying sleep. This is a common symptom in the elderly and those who are suffering from depression.

Insomnia and Physical Symptoms

Physical symptoms are also quite common among insomnia sufferers. It has been found that people with insomnia seek medical help more and are often less satisfied with their health compared with those who do not have insomnia. Common additional physical complaints of people with insomnia include:

• headaches
• diarrhea
• stomach discomfort
• heart palpitations
• non-specific pain

Insomnia may cause a variety of symptoms that may affect your daytime functioning. You may find yourself struggling with sleepiness or daytime fatigue. If you're unable to meet your sleep needs, you may not feel rejuvenated, and this may affect your mood. You may be irritable and anxious. Your ability to carry out normal tasks may also be compromised because you may find it difficult to focus. Some patients with insomnia also find it difficult to remember things.