How To Treat Insomnia

Sleep Apnea Treatment for Mild to Moderate Cases

by anonymous user on June 11, 2011

There are different examples of sleep apnea treatment used for different severity levels of the disorder. But did you know that short of surgery, which is generally avoided by doctors, there is no single treatment which can cure sleep apnoea? In fact sleep apnea treatment is only useful as long as it is maintained. If a patient neglects their treatment then the problem will begin again.

This is because sleep apnoea is a chronic condition. it is caused when a blockage in the airway stops or significantly interrupts breathing whilst a patient sleeps. This obstruction is caused by a collapse of the airway because of a lack of tone around the windpipe. This can happen many times an hour and each time the brain becomes aware of the problem and jerks the patient momentarily into consciousness. This limits the amount of time an individual spends getting restorative and deep sleep, leaving them tired and irritable. Not only this, but it can bring about several very serious health problems such as heart disease and stroke.

So what does sleep apnea treatment entail? In fact in mild cases, doctors will rarely actually prescribe any specific treatment. Rather they will recommend small lifestyle changes which will greatly reduce the frequency of apnoeas through the night. Being overweight is the main avoidable contributing factor in sleep apnoea, so weight loss is the first port of call where necessary. In addition, smoking, drinking and taking sleeping pills exacerbate the problem, so patients will be asked to avoid these. Also, because it is understood that lying on the back to sleep increased the risk of apnoeas, doctors encourage patients to alter their sleeping position so that they lie on their backs.

In more severe cases, where these changes have failed to improve the disorder, a sleep apnea treatment called CPAP may be suggested. This is short for continuous positive airway pressure and entails the use of CPAP machines which send a flow of continuous air to hold open the airway to prevent its collapse. Most patients find these uncomfortable at first, but they do find them more tolerable after getting used to them. Today’s CPAP machines are more comfortable and quieter than in the past. it is important to note the difference between a sleep apnea treatment and a cure: CPAP works only as long as it is used.

Overcome Insomnia – Get a Great Night’s Sleep

by anonymous user on February 28, 2011

If you are out of sorts because you didn’t get enough sleep last night, you are not the only one. More than 25 percent of all adults in the U.S. suffers from insomnia. Insomnia is a sleep problem in which a person cannot fall asleep after being in bed for half an hour. Others go to sleep quickly, but awaken and remain awake for hours. A number of people awaken frequently at night, or do not feel rested even when they have slept for many hours.

Sleeplessness is often worrisome and irritating, severe cases can become very dangerous. Persons who are without sleep for 24 hours experience identical difficulties with motor skills and muscular coordination as individuals who are legally drunk. In fact, not sleeping for an entire night can be as hazardous as drunk driving!

Sleep disturbances are the result of several factors, like medication, worry, and poor sleeping habits. Medicines like antidepressants or hormone therapy can cause sleep disturbances. Ask the physician who prescribed the medicine regarding whether an alternate drug can be ordered instead.

The majority of sleep disturbances are caused by anxiety and stress. People become concerned about employment, their professions, and relationships. Days tend to be fast-paced and filled with activities and interpersonal interactions. Until the day’s end, the majority of persons have little opportunity to review the activities of the day. The problem is that for most people, the first chance they have to start processing this information is at when they are ready to go to bed.

You’ve probably heard the old adage that 98 percent of what we worry about never happens. This is the truth! Moreover, being anxious over how to get the car fixed won’t enable you to get to work in the morning to earn a paycheck to get the car fixed. Worrying never resolves anything. Unfortunately, as reality-based as this is, conscious logic won’t stop you from becoming stressed or improve the quality of your sleep.

The best way to learn to sleep better is to learn tools to become calm and approach sleeping with positive expectations. More people are staying aware from using drugs and using a more innovative technique, which works well at treating most people who have anxiety-related sleeplessness. Hypnosis and Neuro-Linguistic Programming (NLP) professionals can begin offering necessary relief after just a few brief visits. Therapists can help sufferers to uncover, treat, and alleviate insomnia almost instantaneously.

Individuals are unique, so the same techniques don’t work for everyone. Conventional hypnosis is typically the best approach for persons who are open to suggestions from others. Those who resist the suggestions of others usually do not experience great benefits from insomnia therapy that centers on conventional hypnosis.

The majority of individuals who are affected by severe sleep disturbances are critical thinkers. They often tend to be less suggestible, and have trouble believing that a statement is true merely because an individual states that it is so. Usually, these persons report that both NLP and Ericksonian Hypnotherapy are much more effective in relieving their insomnia.

Ericksonian hypnosis is very helpful in bypassing the typical conflict with post-hypnotic suggestion through hiding these suggestions inside discussions, stories, and metaphors. It’s difficult to resist suggestions when you aren’t consciously aware of them.

Neuro-Linguistic Programming does not rely on suggestion. It is a therapy that allows one to get their mind to use the same mental techniques and thought methods that have been employed to cause a problem, to eliminate it. Many successful NLP techniques can be used to assist the brain to employ the stressful thought patterns and problems as unconscious reflexes that result in comforting and tranquil thoughts. These techniques not only aid an individual to find a greater degree of peace, they will send you into a deeper, more restful sleep.

Summary: Individuals suffering from insomnia usually have other health problems. They are at risk for accidents and relationship problems. Most people don’t understand how devastating the consequences of insomnia sometimes are. Hypnosis and Neuro-Linguistic Programming are treatments that may aid sufferers start to beat sleeplessness after even several brief sessions. If the high cost of treatments with a reputable hypnosis expert is too costly, you can purchase excellent hypnotherapy and NLP CD’s work as well as an office visit with a therapist, or even better. Sleep well tonight!

Getting Ready for Bed to Stop Insomnia

by anonymous user on December 13, 2010

There are many different types of “sleep aids” you can find to help people fall asleep once they get into bed. But sometimes many people don’t know that they can better the effectiveness of their sleep by better getting ready for sleep. Much like a home cooked meal satisfies better and is more nutritous than a frozen entree, properly getting ready for bed can lead to a much better night’s sleep than trying to switch from “day mode” to “sleep mode” in five minutes.

Benjamin Moss, the Sleep Well Guru advises his students to get ready for sleep starting at least 60 minutes before going to bed. He tells his clients that there are three different “sleep bodies” that must be prepared for a good night’s rest. They are the outside sleep body, the physical sleep body, and the mental sleep body.

The “outside sleep body” is your sleeping location including what you wear and wherever you sleep. Preparing your outside sleep body means getting your outside as comfortable and prepared as possible for a good night’s sleep. This means making sure your bedroom is as relaxing and calm as possible. It should be dimly but comfortably lit. If possible there should be no television in this area or at least no TV viewing an hour before you retire. The bed, sheets and pillows should be fresh and comfortable. And you might consider a hot bath or shower before going to bed. If you sleep clothed, make sure that what you wear is clean, loose fitting and comfortable also. This will get ready your outside sleep body for a good night’s rest.

The “physical sleep body” is your flesh and blood body. Preparing the physical sleep body means getting your physical person in the absolute best state for a restful sleep. Your stomach is one place that can be put in a restful mode by avoiding eating or drinking (especially wine, beer or spirits) in the hour before bedtime. If you have eaten a big meal or are metabolizing alcohol right before bed, even after you fall asleep, your body will still be “working” while your mind is trying to rest. Why have half your body working when the other half is in a resting mode? Your muscles can also be prepared for a good night’s sleep. If you exercise regularly, doing light exercise or stretching an hour or two before bedtime can also help to create a more effective sleep. Alternatively some light activity such as a short walk or simply deeply breathing for a few minutes can help your physical sleep body prepare for a restful night.

Finally the “mental sleep body” must be prepared for sleep. This means focusing on restful thoughts rather than high stress or worrying thoughts. If possible avoid conflict or intense conversations with your husband, wife or children. Other mentally stimulating activities such as watching videos and playing video games should be curtailed in the last hour before bedtime. If you meditate or pray a perfect time to do this is right before bedtime to calm the mind and get into a relaxed state. A sleep-specific relaxation program such as the Sleep Well Guru program can be helpful to prepare your mental sleep body for a good night’s rest. These can help reprogram your mental sleep body to be in a restful mode at bedtime.

Once you have prepared all 3 sleep bodies for a good night sleep it’s time to go to bed! With luck by following this helpful advice you can have a deeper and more restful sleep.

Insomnia Treatment Options

by anonymous user on November 9, 2010

It is a symptom characterized by persistent difficulty in falling asleep and/or difficulty staying asleep. The 2007 statistics of the US Department of Health and Human Services reveal that Americans who suffer insomnia each year is approximated at 64 million. Moreover, men are less likely to suffer insomnia compared to women.

What is the ideal insomnia relief method? In order treat insomnia properly, one should understand that this is a symptom, not a disease. The most common causes of insomnia include medications, psychological conditions, environmental changes and stressful events. It may also arise due to faulty sleeping habits, excessive caffeine consumption and daytime naps.

One non-drug insomnia treatment employed by physicians in managing insomnia is by evaluating a person’s sleeping habits. In some instances, a simple change in sleeping habits may correct the problem without the need for medications. Regular sleep times, use of appropriate lighting, comfortable bed, bedroom, and room temperature and relaxation techniques are a few of the good sleep habits recommended to solve this symptom.

Another insomnia relief method advised by experts includes over-the-counter sleep aids. Care should be applied, however, when self-treating insomnia using OTC drugs for it may lead to drug dependence when overused. If you have chronic insomnia, have yourself evaluated by a physician before taking any sleeping pill.

There are also natural alternatives that a person can take for insomnia relief. Some are available in he form of a pill or tablet, which consists of a combination of herbs. Another popular sleep treatment include taking herbal teas. Teas create a relaxing effect when you sip a cup of it. Drink one cup before bedtime as part of your bedtime ritual. Instead of tea, others drink a warm glass of milk to get them to sleep. Milk releases a chemical called tryptophan once it is heated, which creates a relaxing effect to the body and causes you to drift to sleep.

Another approach to the treatment of insomnia is creating routines regarding your sleep. Quality sleep is critical to staying in sync with the body’s biological clock. This is because the body works with biological rhythms. It works effectively when it follows a consistent routine. To make sure that you get a restful sleep every night, create a routine that will lure you to sleep. Consistent practice will eventually program your body to respond by sleeping. Here are some routines that you might want to consider:

  • Eat early. Your dinner should occur before 7 pm.
  • Maintain a diary/journal. Empty your mind before going to bed by writing on your journal for it is said that by removing the burden from your mind, you can get a peaceful sleep.
  • Apply meditation techniques to relax your body.

Having Trouble Sleeping Well?

by anonymous user on August 25, 2010

While sleep is not a problem for lots of individuals much of the time, it may be for other people. You can easily see how accurate this is by the amount of over the counter sleep solution medicines there are available in the pharmacies. Now, consuming medicines for the occasional sleep deprived night time is one thing, but this is one thing that you don’t want to do frequently, as several of the sleep alternatives out there tend to be addictive. As an alternative, try a few of the natural alternatives out there, like making sure your body system gets exercise on a regular basis, but provide your self an hour or two following this before you proceed to bed, or else the adrenaline produced during training will keep you awake.

Meditation is a relaxation process that is effective for plenty of people, in reality even the practice of meditating can send a few to sleep! Listening to soothing music as soon as you are in bed can be beneficial too, though it can be a concern if the compact disc or tape clicks off after a time, or if your ear phones are not the most comfortable for lying in bed. Naturally the music you play should be some thing that allows you to fully relax, but there are various types of audio that you can check out to find out which performs best for you.

For some, a warm glass of milk at bed time is effective, while for other people a warm bath helps the relaxation process, or of course, you have the option to do both. It is useful to create a nightly schedule, so that you go to bed at about the same time each night, and get into action about the same time each morning. Eating a large meal just before going to sleep is not a good move for the majority of people, although you do not want to be trying to sleep while you are starving either. Basically, you simply have to try a few different sleep strategies to see what works best for you.

Naturally, there are occasions when we might go through a wakeful period, and that can be brought on by any number of factors. Anxiety plays a big part in sleep issues, but so does depression, and various other ailments. In fact, you need to visit your medical professional if you are having problems sleeping, because it can be a side effect of various medicinal drugs, that they keep you awake. Antihistamines, the allergy remedies, are notorious for this, and at times it is hard to know what the best thing to do is, as many drugs do have uncomfortable side effects, some with terrible consequences. So, if it is at all feasible, it is better not to consider drugs, but of course, your general practitioner will be able to guide you on the best options available to you. Nonetheless, be careful with drugs for sleep, as they do have a tendency to make you feel very groggy the following day. You might want to test some aromatherapy solutions and products which are natural and do not have unpleasant adverse reactions.

The Advantages of a Good Night’s Sleep

by anonymous user on August 14, 2010

It’s astonishing how much we undervalue the importance of sleeping. Maybe you have found out that we devote about one third of our existence in falling asleep, which is quite a whole lot. Just like we need to eat to nourish our system, we also have to get to sleep to regain vigor to perform well in our daily activities. Bad things may well come about to us if we lack sleep. When we deprive ourselves from getting to sleep we might lack concentration; we get immediately agitated and we are going to have impaired memory, mild to severe headaches, tremor and nausea. In some instances, sleep deprived people can experience hallucination. Lab animals that have been experimented passed away easily when they were pushed not to sleep. Getting a better sleep can spare us from these negative effects and actually preserve the body in a healthy and balanced condition.

Bad sleep is one common issue and sleeping disorders is perhaps the most common dilemma that disturbs about 64 million Americans each year. A number of insomniacs head for sleeping pills and this can be useful in one time situations. However sleeping pills shouldn’t be used often otherwise the body will depend on using them for getting sleep. The true secret to sleeping better may be an ultra comfortable bed mattress, which can work for some individuals, but better sleep can even be attained if you take specific steps and setting up a program.

Here are some tips to help you sleep much better and have much more out of the other two thirds of your life. Manage a sleeping time frame. Make a decision just what time of the night you must sleep and time of the day you must wake up and steer clear from consuming or drinking excessively prior togo to bed especially those that are labeled as stimulants just like caffeinated drinks. This can help strengthen the Circadian rhythm, our biological clock, and limits disruptions just like having to go to the toilet during the night. Avoid daytime naps so that you can easily sleep at night and if you happen to find yourself just tossing and turning in bed, get up and engage in some activity to exhaust you. This can furthermore spare you from associating your bed with insomnia. Regular exercise could also add in making you fall asleep better through the night, but don’t do it just before going to sleep. Endorphin rush will just contribute to your sleep disorders. Get it done in the daytime and you will sure to have a sound sleep at night.

Herbal Insomnia Remedies

by anonymous user on July 25, 2010

Although their popularity has surged in recent years, herbal remedies for insomnia have been in use by Traditional Chinese Medicine (TCM) for well over a thousand years. While single herbs can be used to provide sedation, combinations of herbs often work better and have fewer side-effects because herbs with different properties can be used to aid in different aspects of sleep and to balance each other. This is especially true if the remedy has been constructed specifically for insomnia, as some products are.

For example, while herbs like valerian and its Asian cousin, patrinia provide sedative effects, sedation is not the only means of aiding restful sleep. A common cause of poor sleep is obstructive sleep apnea, often at least partially due to sinus congestion and phlegm production. So, a more comprehensive Traditional Chinese herbal insomnia remedy will contain herbs like poria to reduce phlegm production in combination with sedative herbs.

As with sleep apnea, pain can easily disturb sleep and can make sleep restless even when sedatives are used. Herbs such as Szechuan lovage root are often added to an herbal sleep aid to ease pain and promote comfortable sleep.

Another common source of sleep disturbance is poor digestion. Traditional herbalists will often add herbs like licorice root to herbal remedies for insomnia in order to calm the digestive tract.

TCM herbal remedies for insomnia typically address multiple factors in sleep disturbance. Combinations of herbs with a variety of properties are used to address the various factors in poor sleep.

Although TCM is rapidly becoming more popular, the recent incidents of contamination in products from China, ranging from pet food to toothpaste have left many Westerners hesitant to use herbal remedies produced in China.  This is too bad, because TCM herbal remedies often provide superior results with minimal side-effects due to the skillful balancing of a variety of herbs in each formula.

The good news is that a few companies are now producing sleep aids and other herbal products using Traditional Chinese formulas  in the United States.  Now time-tested Chinese herbal remedies produced under strict quality-control guidelines are becoming available so that  the benefits of comprehensive herbal remedies for insomnia can be had without risking the exposure to toxins sometimes found in products produced in China.

Chronic Insomnia Treatment Without Side Effects

by anonymous user on July 22, 2010

People who have problems with chronic sleeping disorders, often find it very tough to get effective relief. The most ordinarily and widely spread chronic insomnia treatment is still sleeping pills, in spite of their well documented known side effects.

It is also common to try “medicating” using alcohol – the night cap so symbolic in movies actually has damaging effects especially if you drink close to bedtime.

Many of the OTC remedies, for example antihistamines and sedatives, do work short term, but are not meant to be used in a chronic treatment setting.

In 2005 the National Institutes of Health in the US set up a “State of the Science” Panel, which was tasked with analysing and the summing up of what works and what does not work regarding chronic insomnia treatment.

The consensus was that there should be more use of “Cognitive and Behavioural Therapies”.

What does that mean for you, as an insomnia sufferer?

To put it simply, learn techniques and methods that lets you relax – that’s the “Behavioural Therapy”, and combine that with “cognitive therapies specifically targeted at anxiety-producing beliefs and erroneous beliefs about sleep and sleep loss”.

Now, this sounds easy and in a way it is, but as always it requires a bit of work to succeed. It seems far easier and quicker to take a pill, or have a stiff drink! But, unfortunately, in the long run these easy ways will only serve to make your sleeping problems worse.

Let’s start with “How To Relax?”

You can find many methods that will help you relax, from acupuncture  to yoga. It actually doesn’t really matter what technique (or techniques) you settle on, as long as you learn it, practice it and it works for you. One little known but surprisingly effective method is to use an acupressure mat, another is to improve your deep breathing.

“Cognitive” therapy focuses on the fact that maybe 70-80% of sleep problems are are caused by what goes on in your mind. Anxiety and worry are two main culprits here.

The aim of those who teach cognitive therapy is to make you, as someone who’s looking for ways to cure insomnia, focus on what your thoughts are when you are thinking about sleep. And in particular, your thinking just as you areabout to go to bed.

Once you become aware it is fairly easy to tell yourself that your thoughts actually are just “thoughts” – they are not reality!

So you don’t need to become upset, or start to worry, and this simple disassociation between thoughts and emotions will make it a lot easier to empty your mind and go to sleep. Particularly effective as chronic insomnia treatment, this method will gradually turn a vicious circle into a beneficial one!

3 Tips To Help You Sleep

by anonymous user on May 11, 2010

There is nothing worse than not being able to sleep at night, you’ve had a tiring day, you know you have to get up early tomorrow and start all over again, but you lie there and you can’t get off to sleep no matter what you try. But what can you do to cure that? Below we look at three things you can try to help you get a good nights sleep:

 

Relax before you go to sleep: This sounds simple, but often it is not. So many people go from being totally submerged in the fast-pace of the modern world and their busy lives, straight into trying to be calm and go to sleep, you need something to smooth the transition out. We are bombarded constantly with things that try to get our attention, or things we need to get done etc, if you try to go to sleep after experiencing all that then often you lie there with your head spinning and you can’t shut off and get the sleep you want.

Most people think they can relax by watching some TV before bed, but then you are stimulating yourself with colourful and noisy adverts, explosions, twists and turns etc, which is just making your head spin even more. Reading for 20 – 30 minutes before you go to bed is one of the best ways to settle down and relax, or you could write a list of all the things you need to do the next day, that way you don’t lie awake fretting about what you need to do instead.

 

Add some noise to the night: There are devices called white noise generators that produce a constant drone that helps you sleep by dampening other noises during the night and giving you something to concentrate on. Don’t ask me why having some noise at night can help you sleep, but I keep a dehumidifier in my bedroom to make a constant humming sound so I know that it works. Give it a try and see if you like it as much as I do!

 

Exercise: I don’t mean exercise just before bed, but exercise in general during your day means you will be more tired when you go to bed and so you can drift off into a peaceful slumber. Also if you keep up the exercise then you’ll be losing weight and making your body healthier, so your sleep at night will be a better quality as your body does not have to fight as many problems when you try and rest.

There are loads of different ways for you to get to sleep quicker, these are just 3 of my favourites, and you might actually need to combine all 3 if you really struggle to get to sleep. I know these methods seem like a lot of hard work, but the next time you are lying there not able to sleep then I don’t think you’ll be grumbling about a bit of extra work if it saves you looking at the ceiling for hours every night.