Sleeping occupies about 1/3 of our entire lifetime, and so it is obviously important for that reason alone. Sleep also helps repair and renew our bodies when we are in a resting state. When proper sleep occurs, we awaken refreshed and ready to start the day. However, many people do not get a good night’s sleep, and then do not wake up with the energy and vitality they should have. When insomnia symptoms start affecting the rest of someone’s life, it’s time to think about treatment options.

            At first, sleep is usually light, and then later is deeper, but it’s not deep throughout the night, even in healthy sleep. Sleep itself involves a number of cycles that are filled with different stages of sleep within each cycle. Sleep stages alternate between light sleep, intermediate sleep, deep sleep, and REM (rapid eye movement) sleep. For reasons that are not completely understood, all stages within the cycles are needed for a restful and rejuvenating sleep. If the cycles are broken up significantly by lack of sleep, the symptoms of insomnia begin to occur. These symptoms can include: drowsiness, irritability, shortened attention span, lack of coordination, memory problems, lowered performance on complicated tasks, energy level, productivity, and social functioning. Some people think that they can get away with less sleep in order to be more productive, for example, working two full-time shifts, or working a full-time job plus full-time schooling. However, the lack of sleep with catch up with them and inhibit their productivity and problem-solving skills, so they are really only running in circles instead of progressing ahead.

            Insomnia affects about 10% of Americans and about 30% of seniors (1). Causes of insomnia can include: dietary and lifestyle factors (ex. late night snacks and spousal arguments), depression, pain, anxiety, poor sleeping conditions (ex. noise, a cheap mattress), illness, certain medications, lack of exercise, and stimulants such as caffeine. Half of all insomnia cases are thought to be psychologically-related (1), as you can see from the specific causes above. Insomnia can affect more than just the person who cannot sleep well. Lack of sleep is blamed for more than 100,000 car accidents in America each year (2). There is another related condition called sleep apnea that can also be dangerous. Sleep apnea is a disorder involving brief interruptions of breathing, can be associated with insomnia. It occurs from repeated airway obstruction at night, which results in the person waking up for very brief periods. Sleep apnea is also characterized by loud snoring. Many people with sleep apnea also have high blood pressure, for reasons currently unknown.

            How much sleep should someone have? The two most important factors that determine how much sleep someone should get are genetics and age. Younger children under five years of age need close to eleven hours of sleep. Teenagers usually need 8-9 hours of sleep. Adults need a highly variable amount of sleep, 4-9 hours, depending on the person. The adults that need only four hours of sleep have some genetic differences from the average person needing more sleep, and those differences are being investigated. Older people generally need less sleep than younger adults (2).

            Some insomniacs cannot get to sleep because of other disorders that they have, including restless leg syndrome. This semi-conscious response compels a person to move their legs often, even in prone positions. This is obviously very annoying and disruptive to sleep. This particular disorder may be due to a magnesium deficiency or anemia (possible iron deficiency) (1). Stimulants besides caffeine can contribute to insomnia, including decongestants, cold medications, and some asthma medications. For chronic insomniacs, some psychological therapies, such as relaxation training, may be useful. Some people who can’t fall asleep at night choose to take naps. Experts are divided about whether naps are beneficial or not. If you do take naps, try to take them between 1-4 PM.

            Described below are some common-sense tips on how to help manage insomnia. Do not exercise too close to bedtime. Don’t take naps past 4 PM in the afternoon. Try to keep a regular sleep schedule, allowing for 7-9 hours of sleep per night. Try to sleep on your side — this inhibits snoring. People with insomnia need to eliminate all caffeine-containing beverages after four PM, including caffeinated coffee, colas, energy drinks, and tea. Alcohol, heavy meals at dinner, and bedtime snacks should also be minimized or eliminated. Sleeping pills can be harmful to the quality of sleep, because they disrupt the deeper stages of sleep within the sleep cycles (1), much like alcohol does. Sedatives called benzodiazepines have been used for insomnia, but they can cause physical dependence and many have withdrawal symptoms upon discontinuation. 

            There are some supplements that can help improve the quality of sleep. The herb Valerian improved sleep quality in a German study (3). Do not take valerian if you have liver problems or are taking prescription drugs. The hormone melatonin can improve the amount of sleep time in people with insomnia (4). Unfortunately, melatonin can cause depression in some people, and you should not take this supplement without notifying your physician. Copper, iron, and magnesium, all of which are found in many multivitamin or multimineral formulas, may help sleeping problems. A study found that poor sleep quality is associated with low copper, iron, and/or magnesium levels (5). Males should consult their physician before taking iron supplements. 

Below are the common drugs and supplements used to help insomnia. Everyone, especially pregnant and nursing women, should not take any of the items listed below before consulting their physician. 

 

Drugs

Trazodone (Desyrel)

Edema, blurred vision, hypotension, dizziness, drowsiness, fatigue, incoordination, tremors, weight gain or loss

Diphenhydramine (Benadryl)

Anaphylaxis, hypotension, headache, heart problems, anemia, insomnia, convulsions, anorexia, multiple drug interactions

Zolpidem (Ambien)

Confusion, insomnia, abnormal vision, potential for dependence

Benzodiazepines listed below

All benzodiazepines have potential for physical dependence and withdrawal symptoms

Quazepam (Doral)

Drowsiness, headache

Estazolam (ProSom)

Relatively safe for this drug class

Flurazepam (Dalmane)

Dizziness, drowsiness

Temazepam (Restoril)

Confusion

Triazolam (Halcion)

Drowsiness, incoordination

 

Herbs

Catnip

Relatively safe

California Poppy

Relatively safe

Lemon Balm

Relatively safe

Valerian

Possible liver toxicity, multiple drug interactions

(German) Chamomile

Anaphylaxis, multiple drug and alcohol interactions

Kava

General toxicity, liver damage, eye problems,  skin dicoloration, multiple drug interactions

Passionflower

Relatively safe

Vervain

Relatively safe

Hops

Depression, anaphylaxis, additive interaction with sedative drugs

Oatstraw

Relatively safe in gluten-tolerant people

 

Vitamins

B6 (Pyridoxine)

Relatively safe at 100 mg/day or lower

B3 Niacinamide

Relatively safe, should not be taken with Carbamazepine

 

Minerals

Calcium

Chance of kidney stones if taken without food

Magnesium

Relatively safe at 500 mg/day or lower

Iron

Toxic in high doses, multiple drug interactions

Copper

Relatively safe at 3 mg/day or lower

 

Accessory Supplements

DHEA (Dihydroepiandrosterone)

Increased risk of some cancers, liver problems, insulin resistance, multiple drug interactions

Melatonin

Drowsiness, depression, seizures in susceptible people, multiple drug interactions

5-HTP (5-Hydroxytryptophan)

Toxic in general, skin disorders, serotonin syndrome (can be fatal), heart problems, difficulty breathing, multiple drug interactions

Phosphatidyl Serine

Relatively safe

 

References:

1. Balch, P. Prescription for Nutritional Healing, 3rd Ed. Avery Books/Penguin Putnam Inc., 2000.

2. Litin, S., ed. Mayo Clinic Family Health Book, 3rd Ed. New York, NY: HarperCollins Books, 2003.

3. Vorbach, E., Gortelmeyer, R., & Bruning, J. Therapie von insomnien. Wirksamkeit und vertraegichkeit eine balrianpraepurats. Psychopharmakotherapie (1996) 3: 109-115.

4. Attenburrow, M., Cowen, P., & Sharpley, A. Low dose melatonin improves sleep in healthy middle-aged subjects. Psychopharmacology (Berl.) (1996) Jul, 126(2): 179-181.

5. Feinstein, A. Healing with Vitamins. Emmaus, PA: Rodale Books, Inc., 1996.

Dr. Jensen is both a consultant and author in the BioMedical and Nutrition fields. He has previously written a book on both topics, The Failures of American Medicine, published in 2002. Dr. Jensen has also written a doctoral dissertation on how Vitamin C can reduce stress and allergies via its antihistamine effect. He has worked in a broad range of BioMedical fields, such as gene regulation, cancer research, and HIV vaccine development. However, Dr. Jensen eventually decided that helping people more directly would be more rewarding for everyone involved. He has since helped clients with dozens of different ailments. Dr. Jensen is a practitioner in the field of Metabolic Typing, which characterizes different biochemistries among people based on certain physical and behavioral traits they have.

You can contact Dr. Jensen at 1-800-390-5365, or mail him at drjensen@individualizednutrition.com.

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Natural remedies for insomnia or sleep problems?

drugs can cause dependence and serious side effects. Are there any effective natural remedies? Thank you in advance.

Answer
a poster above mentioned some product that can be dissolved in a hot tub. Well, a hot tub alone can help you fall asleep!

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So what can you do to teach your twins how to sleep through the night? Here we go:

Be realistic: infants and very small babies are just not able to sleep more than a couple or three hours at a time. They still need to adapt to the world they have been born into and have to learn the fact that the night is for sleeping and the day for playing, eating, going for walks… With twins the process of adaption might be longer, often they are smaller than singletons and more so if they are born premature.

Make sure your twins get regular naps during the day. Babies need more sleep than they get at night, if they take naps during the day they will sleep better during the night.

Have a bedtime routine. Avoid too much excitement before bedtime, quiet activities like reading a story (although they won’t be able to understand a word, they will enjoy the calming tone of your voice), sing a song, give them a relaxing bath… Beware though, some babies get really wound up by all the activity that comes with a bath!

Get you twins at the same schedule. This will be possible with most twins, but not all of them. But having your twins taking their naps at the same time will free up time for you – to do household chores, catch up on other duties or get some rest yourself.

Teach your twins to go to sleep by themselves. This is possibly the single most important thing you can do to ensure your babies sleep though the night. If they are able to fall asleep by themselves when you put them to bed, they will be able to do the same when they wake up at night.

Let your twins sleep in the same bed. Most twins (but again: not all of them) are comforted by the presence of their sibling. This is especially true for small babies. Later on there will be a moment when they start or fighting or playing with each other, both activities that won’t allow them to go to sleep. Then you know it is time for a second bed (and even for two separate rooms, my twins just started to throw their bunnies and dolls at each other and had the time of their lives – but they didn’t go to sleep!)

If your twins are really nervous, you can try to swaddle them. Swaddling is a century old technique of wrapping the baby up in a blanket so it can’t really move its legs and feet too much. Swaggling helps especially nervous babies to calm down.

When your twins wake up at night, make sure they go right back to sleep by making circumstances as uninteresting for them as possible. Don’t switch on the light, don’t talk too much to your babies, don’t sing, feed them, carry them around, dance with them… Teach them that the night is for sleeping.

Last, but not least: don’t listen too much to what every body else is telling you. It seems that virtually everbody has an opinion on why your babies won’t sleep, and you will get more pieces of contradictory advice than you can handle. You are the one who knows your twins best, and you will be able to solve their sleeping problems!

Want to know more about how to solve your twins sleeping problems? Go to Twin Stroller Reviews!

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!!!!SLEEP PROBLEMS!!!!!!!?

This happens to me everyday. I come home from school about 5ish and when i start doing my homework, i get super super tired. Sometimes I fall asleep but sometimes i am able to stay awake. But then later on, when I get ready for bed and i get into bed, i have trouble sleeping. I eventually get to sleep but it takes me a while. If anybody has any ideas, I would be grateful to hear ANYTHING.
Thanks in advance for taking the time to read this.

Answer
this website tells you how to sleep better

Trouble sleeping?

Afraid to start taking sleeping pills and other medication? You are correct there is a nautural cure.

However, your body produces a hormone called melatonin, and for a variety of reasons, you may not be getting enough. Your sleep problem may be due to this.

The answer to sleep problems, aging and many more questions may be found in this wonderful hormone called melatonin.

Melatonin is a natural hormone found in ALL living creature, from the plant to animal kingdoms. In higher animal species, it is produced in the pineal gland (in the brain), but also in the eye (retina) and the gastro-intestinal tract.

What is Melatonin?

A naturally occurring hormone (derived from serotonin) that is both endocrine (enters the bloodstream from a pineal gland) and paracrine (signaling cell phenomenon, as from the retina when light is low, when the signal is “time to sleep”).

Melatonin, besides being a sleep hormone, is a very powerful antioxidant, anti-aging agent, immunoregulator, anti-depressant and sexual dysfunction regulator.

Is it Safe to Take?

Actually, the 3mg standard dose has virtually no side effects, and does not also affect the body’s ability to produce its own melatonin.

Rather, in today’s world where we are exposed to great amounts of strong artificial light, our bodies will not produce the melatonin it generally needs.

Melatonin also plays a key role in memory and our ability to learn quickly.

Some very famous studies have been made on melatonin (one by the Nobel Prize laureate Julius Axelrod) where it was proven that melatonin plays a direct role in establishing our sleep cycle and more.

In some mammals with short mating periods (due to hibernation), melatonin also is related to the production of other hormones which control sexual activity.

There are no toxic dangers at all, but it will cause drowsiness, so one must not take it prior to driving or operating mechanical equipment.

It may also react with some medications, so if you are taking any monoamine oxidize inhibitors (MAOIs), you must consult your doctor before taking melatonin

Melatonin and Your Sleep

It seems the very best and easiest solution to restless and un-easy sleep is to take one 3mg melatonin tablet 15 minutes prior to going to bed.

Also for at least 1 hour before going to sleep, make sure the lighting in your environment is progressively less and less, so as to stimulate your body’s own melatonin secretions.

Remember, bright light can block melatonin production completely.

Along with the melatonin and dim lights, try to put on some restful and soothing music to keep your mind from focusing on your problems and not sleeping.

Sleep should come too effortlessly, without dangerous and habit forming drugs.

Some Interesting facts about Melatonin

People who work at night, and have their melatonin blocked by evening bright lights have a significant higher incidence of cancer than day workers.

Melatonin appears to prevent the hyperphosphorylation of the tau protein.

It has been proven that hyperphosphorylation of tau protein results in the formation of neurofibrillary tangles. Neurofibrillary tangles are a pathological occurrence seen in Alzheimer’s, so melatonin may prove a very beneficial treatment as well as preventative for Alzheimer’s disease.

So, instead of getting hooked on sleeping medicines, try melatonin, and remember all the other benefits it may bring to you as well.

On all aspects of health and more info on nutrition visit our website for a huge resource of articles, features and downloads and at http://www.net-planet.org/index.html

That’s all the information I have on the subject perhaps you may enjoy reading another article.

I have been having more problems than usual in my sleep habits and it is affecting my wife now, any help?

I often awaken violently at night, typically confused about whether I am awake or dreaming. Sometimes I remember these episodes and sometimes I don’t. I have always had problems sleeping but am worried because these episodes have been happening with greater frequency. My wife says it is quite scary and is afraid I’m either going to give myself a heart attack or her. Besides the safety issue, I worry that I am causing her to have such disruptive sleep now as well. What is going on and is this something that can be treated without medication? I am a thin, active male, 34, almost 35 years old who has had various sleep problems since I was a child- insomnia and night terrors mostly.

Answer
If you have health insurance, get a complete sleep study done. These things are expensive, but well worth it because they can often pin-point the problem and provide solutions for it. I know this is kind of depressing, but perhaps if you have a spare bed in your home, you and your wife should sleep seperately for a while until it is resolved. Talk to her about it!

Concerned about childhood sleeping problems? Do you have children whom might have insomnia OR do you simply wish that they won’t develop insomnia in the future? If so, then you must turn away from the drug trade, for good.

Far too many parents are relying on drugs and pills and medications to treat their children, don’t be one of them. If prescriptions drugs are the only way to treat an illness, that’s entirely fine. However, when it comes to childhood insomnia, prescription drugs should be your LAST choice. Why? Because there are just so many other reliable options out there.

Aside from those small tips and tricks — such as keeping them on a regular bedtime schedule, not feeding them caffeine or sugar before bed, turning off all lights, giving them warm milk, etc. — the best way to treat your child’s insomnia is with sound. You heard correct, sound.

Using sound waves to treat insomnia is becoming ever more popular, as more and more scientists confirm it’s positive effects for sleeping. The sound waves work with our brain to put us in the right “mode” for sleep. These sounds, pulses, and beats penetrate our subconscious minds and then begin “massaging” and “soothing” our brains into a natural sort of rhythm The effect, for most people anyway, is instantaneous, allowing anyone listening to the sounds to fall into a deep, restful sleep.

Where can you get such sounds to help with childhood sleeping problems? Well, not from any grocery store or supermarket, that’s for sure. You may find such CDs/tapes in common stores, but they will likely be junk that will no more help you to sleep than would keeping the TV on at night. Simply put, stay away from those cheap imitations.

If you’re serious about beating childhood sleeping problems quickly and effectively, then you really ought to stick with online specialty websites. Such websites will be devoted to insomnia remedies and sleep therapy techniques. There are only a handful of them out there, but a quick online search is all you need to find one of these specialized sleeptrack websites. Choose the one you think is best and then you can start your child on the road to an insomnia-free future.

If you’d rather skip the search and just be told where to find the best sleep sound therapy program, then you need to visit http://www.SleepTracks.org, a website that specializes in both treating sleep disorders and combating childhood insomnia. If they can’t help you cure your insomnia problems, no one can!

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Separation anxiety and sleep problems in 12 month old?

My 12 month old daughter has been having a hard time getting to sleep at night. She screams bloody murder when we put her in the crib at night, and she works herself up into a frenzy, even to the point where she is pulling her own hair out and she is getting bald spots. We rock her and hold her, lay down next to the crib, and nothing works to put her to sleep other than letting her scream in her crib. We give her 10 minutes and she usually stops within that time, but not without hysterics and hair pulling. We’ve tried giving her a paci or a lovey, but there is nothing that she wants. She just wants me to hold her. I wouldn’t mind holding her, but she doesn’t fall asleep that way, and I end up making the whole fiasco continue for hours. I would bring her into our bed, but she won’t sleep there. She thinks it’s time to play and crawls all over and it’s not safe for her. I need serious help! I just don’t know what to do.

Answer
Sit next to her crib while she falls asleep. Give her something else she can pull on/tear up instead of her hair. Play nice music, read her a story in a soothing voice.

Hair-pulling due to anxiety is a lifelong problem she’ll struggle with. I’m 29 and still do it from time to time. Your daughter needs coping mechanisms.

Sleeping problems in the elderly may involve a number of factors such as: decreased energy output as a result of retirement,the age of the person, their state of health, and any prescription drugs they may be taking for health problems.

A sleeping bag is probably the second most important item you need to purchase after your tent. Sleeping bags can be one of many types; depending on personal preference and outside temperature. The shape, size, room to move, and feel of the fabric should be sampled, just like you would try a mattress for your bed at home.

When newborns and young children sleep in or right next to the parents’ bed – is more widely practiced outside the U.S., but the trend is growing with new parents here in the states. The U.S. Consumer Product Safety Commission warns against it, but many pediatricians, breast-feeding advocates and others disagree with the commission’s recommendation.

Restless Legs Syndrome is another common sleep disorder pregnant women may have. Their legs feel twitchy, painful, or just uncomfortable. It may possibly be caused by a deficiency in iron or folic acid. Many women who have RLS during pregnancy stop having symptoms once the baby is born.

Find ways to break this problem. Read a book before going to be. Not an exciting book but a technical book. Start thinking of the names of streets in your city that begin with certain letters of the alphabet. Focus your mind on the names of friends in alphabetic order. This is uninteresting, monotonous and boring. It is also tiresome. And that is the key word. You are going to get tired. Quite soon you’ll fall asleep!

Caffeinated foods and beverages act as a stimulant and can prevent you from sleeping. Drinking coffee or soda all day long up until bed time is a recipe for sleepless nights. Eliminating caffeine from your diet completely should affect your sleeping habits. If that isn’t possible, try eliminating caffeine from your night time routine.

Both types of insomnia can have a massive impact on how a person is able to function throughout their normal life. Research on Insomnia and Sleeping Aide has shown that people need seven or eight hours of sleep each day on a regular basis to be at their optimum level. This is why there is an increasing market for sleeping aids and there are a great number of commercial products looking to take advantage of this situation.

People don’t often stop to think about what can happen if they rely on something too long. Many can become so dependant on sleeping pills that without them they can’t get to sleep at all. In fact, some people can actually develop and addiction to sleeping pills. What most people will be unaware of is that sleeping pills don’t actually allow the body to get the rest it needs.

Stress is one of the main reasons why we can not get to sleep at night. As there are different kinds of stress there are different solutions as well. The most common form of stress is acute stress, it is what we are usually referring to when we say that we are stressed. It is the everyday stress, the big project at work, the problems with the spouse, the bad report card you have to read, etc.

Read About Weight Loss Diets Also Read About Arthritis and Weight Loss Solutions

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9 month old sleep problems what do i do?

My 9 month old now only sleeps if someone holds him. He used to sleep in his crib by himself. I have tried every way to keep him in his bed because when he lays with me he has to lay really close to my chest if not on it and it is starting to hurt me. Please help I have no idea what to do anymore. What should I do?

Answer
We had the same problems with our son. Our son was getting separation anxiety. For son to sleep on his own i put his music on have a night light leave his door a tiny bit open so he still gets light (i open it completely when he is asleep) he also sleeps with a pillow that me or my partner has slept on so he has our scent. Not sure what your feelings are on pillows though. Our son has just turned 1 and sleeps great day and night now.

Did you know that lack of quality sleep may and certainly can affect ones personal relationship with others, mental and physical aptitudes, and make one literally ‘disconnected’ from the outside world? Sleeplessness not caused by rough deadlines for businessmen or from ‘overnight project to do’s for students but rather by a week or two to of sleeping difficulties until having it on a regular basis is somehow, a little bit considered as abnormal to the common. If you are suffering from the same point of view or maybe would like to avoid such disposition, then…

Getting a good and ample night sleep is essential for one to have a fresh and alert feeling towards the next morning. The opposite makes one unable to focus or concentrate and sometimes easily irritated. These feelings would tend to lead to the disruption of ones work or other matters that needs to be dealt with by the individual.
It is helpful to be able to recognize of whether the causes of your sleepless nights are just nothing but a normal scenario to everyone else or it is indeed something else! The following are considered as the top and most common sleeping disorders and sleeping problems any human might have.
**Sleep Apnea – a sleeping disorder in which one experiences halts in breathing while asleep.
**Restless Legs Syndrome (RLS) – a sleep disorder that causes almost irresistible wanting or urge to move the legs and sometimes the arms.
**Narcolepsy – a neurological disorder that cause extreme sleepiness to a person to the extent that one falls asleep all of a sudden without warning.

Two examples of sleeping problems are insomnia and snoring. These two can be managed through self treatments like losing weight for snoring and improved sleep hygiene for insomnia.

Maybe the symptoms you are experiencing right now have not been mentioned above but basically going to the doctor is the last resort that I can suggest for sleeping is managed by none other than you yourself alone and so are your sleeping problems. Why won’t you try to have a self check and see the things that you can do or improve to alleviate the sleep troubles that you have? Because according to F. Scott Fitzgerald, the only(added) worst thing in the world is to try to sleep and not to.

-jannah d. labandero- cdo, philippines
healthofliving.blogspot.com

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I need tips on solving sleep problems?

For the past few days I haven’t been getting very much sleep. I have no trouble falling asleep at night, but whenever I wake up whether its due to a noise or something else, I just can’t get back to sleep. Any tips on how to correct this problem?

Answer
Try to clear your mind not think about anything. Snuggle into your sheets and close your eyes and stay still. Get comfortable so that you don’t move. Maybe count back from 100. Or play a card game or suduko or something that works your brain then try sleeping again. Also exercise during the day so that u are physically tired.
Then you shouldn’t wake up at all.

If you’ve ever experienced sleeping problems then you would almost certainly agree that any sound of disturbances whilst you’re trying to catch some shut eye is not a perfect scenario!  In fact, if you work night shift or any type of shift work and you’re trying to sleep during the day, achieving the perfect slumber can become somewhat challenging. 

So what about the sounds of a droning lawnmower?  Does the image of cotton buds stuck in your ears and your head stuck under a pillow sound familiar? 

Well I don’t know about you but as a shift worker I’ve certainly ‘been there and done that’ – cotton buds and all! 

But I must say when I heard the droning sounds of a lawnmower the other day it actually brought a smile to my face. 

Why?  Well, let me explain. 

You see I live in a hot and humid tropical environment in Queensland Australia.  A bit uncomfortable for some, but I actually thrive in the heat. And as Queenslanders we are certainly used to the rain – lots of rain.  

Now as we hadn’t seen rain in over 4 months, lawnmowers in my local area had pretty much been made redundant.  Parked and left abandoned by their owners in their garages – the droning sounds of a lawnmower had pretty much been forgotten. 

So when I was awoken from my ‘nana nap’ by my next door neighbour as he started the engine of his lawnmower, it really did bring a smile to my face. 

My sleeping problems and lack of sleep had all but been forgotten.  After just a couple of days of heavy rain you could almost watch the grass grow as it sprung back to life.  Now when I refer to heavy rain, I really do mean ‘heavy’.  Visualise a steam train coming through your bedroom and you might be able to get an idea of just how heavy the rain was as it came hammering down on our 100 year-old tin roof.  

But hearing the pounding sounds of rain on our tin roof along with the droning sounds of a lawnmower a few days later, meant that the grass had finally become lush and green (it had been brown and prickly for months), and it certainly justified a good ‘once over’ by a lawnmower. 

So the next time you experience sleeping problems because of disturbing sounds in your neighbourhood – don’t go crazy tossing and turning in your bed trying to block out the noise.  

Even though they might be keeping you awake, sometimes you just have to be grateful for these sounds and what they represent.  After all, being a bit sleep deprived because of some heavy rain and the subsequent sounds of a noisy lawnmower can sometimes end up being a good thing! 

If you’re a shift worker or someone that experiences problems sleeping then you might want to grab a copy of – “Why Shift Workers Are So Tired, Unhealthy & Unhappy- And What YOU Can Do to Fix It!” 

This Free Report will open your eyes to a completely different way of coping with sleep deprivation and other aspects of shift work. Click Here For Instant Access to Your Healthy Shift Worker Free Report

 

Audra is a Shift Work and Airline Veteran based in Brisbane, Australia. She is the author and creator of ‘The Healthy Shift Worker’ – a website designed to teach people how to cope with the perils of working shift work.

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Has anyone who has sleep problems tried on of those Sleep Sound systems?

Those devices that make for pleasant sounds (rainfall, waves, etc, this is what I’m talking about http://www.brookstone.com/sl/product/24879-tranquil-moments-sleep-sound-therapy-system.html) and how well did it work?

I always have sleep problems but I don’t want to take an ambien each night.

Answer
i haven’t tried them, but i have had very good result with a silly homeopathic product i found at my drugstore. it’s called “calms forte” and it has worked so well for me. i’ve always had sleep problems, i’ve taken all the prescription meds and like you, don’t want to be that drugged every night. the hangovers for me were hell. anyway, calms forte doesn’t knock you out, it just chills you out so you can sleep naturally. when you do fall asleep you sleep really well, but not in a heavy opium dream kind of way like with ambien or other sleepers. It’s hard to believe such a “light” seeming product could really help with such a serious problem but it totally does for me, so i thought i would share. good luck and good night! http://www.calmsforte.com/

Many people struggle to achieve a good night’s sleep. While experts recommend going to sleep and waking up at the same time every day, that is not always feasible. Natural methods work with the body to combat sleeping problems. Maintaining a proper sleeping environment, reading, exercising, and using Melatonin, work together to optimize sleep.

If you suffer from a sleeping problem, analyze your bedroom. Is the room dark enough? Is the temperature comfortable? If your room is too hot, you may have trouble sleeping. Furthermore, a hot room causes headaches. This makes it more challenging to fall, and stay, asleep. For those who are sensitive to noise, traffic sounds and other outdoor noises affect sleep. Earplugs help to block out those external noises. If you still cannot eliminate external noises, muffle those sounds with internal noises. As an example, the sound of a fan helps lull people to sleep. As a bonus, a fan keeps your bedroom at a steady, comfortable temperature. You should also view your bedroom as a place to sleep – not a place to work. If you bring work to bed, your brain will associate your bed with ongoing activity, instead of sleep.

Reading also prepares the body and brain for sleep. However, you might find yourself engrossed in a novel that you cannot put down. If that occurs, try reading a short story before bed. You will still get your nightly read, but with less stimulation to the brain. Because you have finished the story, you will no longer anticipate what comes next.

Choosing the wrong time to exercise also affects the sleep cycle. It is typically best to work out in the morning or afternoon. Nighttime exercise raises the core body temperature and stimulates the body. If you only have time to exercise at night, Yoga and Pilates are good options. Yoga and Pilates train the body to develop proper breathing techniques. Proper breathing is needed so the body relaxes. Because these forms of exercise focus on relaxation, breathing and stretching, they help the body prepare for sleep.

Melatonin, a hormone that regulates sleep patterns and wake cycles, also combats sleeping disorders. Melatonin levels decrease as you age. If you suffer from insomnia or jet lag, your body has reduced levels of this naturally-occurring hormone. However, Melatonin is available as a dietary supplement so you can replenish what you lost. Melatonin combats sleeping problems by helping the body establish normal sleep patterns. If you have trouble falling asleep, health-care practitioners recommend the immediate-release formula. If you have trouble staying asleep, take the sustained-release formula. Melatonin is available in different doses, is approved for long-term and short-term use, and is effective when taken approximately 20-30 minutes before going to sleep. Pain also causes sleepless nights. Studies are being conducted to analyze if Melatonin eases the pain of other health issues like cluster headaches. In this case, Melatonin addresses the underlying pain issue that contributes to sleeping problems.

The best advice to combat sleeplessness is to listen to your body. You know and understand your body better than anyone. Your body will tell you when it is tired and needs rest. Listen to your body’s signals and use them to your advantage. In conjunction with the above remedies, you can combat sleeping problems.

Insomnia affects almost one third of the population – combat sleeping problems with natural remedies and by changing some of your lifestyle habits.

Thanks for reading my article I’m sure it was useful to you.

I have been having more problems than usual in my sleep habits and it is affecting my wife now, any help?

I often awaken violently at night, typically confused about whether I am awake or dreaming. Sometimes I remember these episodes and sometimes I don’t. I have always had problems sleeping but am worried because these episodes have been happening with greater frequency. My wife says it is quite scary and is afraid I’m either going to give myself a heart attack or her. Besides the safety issue, I worry that I am causing her to have such disruptive sleep now as well. What is going on and is this something that can be treated without medication? I am a thin, active male, 34, almost 35 years old who has had various sleep problems since I was a child- insomnia and night terrors mostly.

Answer
If you have health insurance, get a complete sleep study done. These things are expensive, but well worth it because they can often pin-point the problem and provide solutions for it. I know this is kind of depressing, but perhaps if you have a spare bed in your home, you and your wife should sleep seperately for a while until it is resolved. Talk to her about it!

Having sleeping problems? Do you lie awake on your bed all night staring at the ceiling and wishing for sleep to come?  Finding sleep could be a very distressing situation and it could drain your energy that your moods, daily activities and health could suffer. Before it could get chronic you should find ways to cure sleeping problems.

Sleeping problems could reduce the quality of your life leaving you feeling tired all day.  Sleeping problems is not only about poor sleep but it also include over sleeping. There are nights that just stare at the alarm clock and cannot fall asleep and there are nights you slept more that 10 hours and yet you still feel miserable when you woke up.

Your life is a living nightmare that even the people around you are affected. You are irritable and your mood swings affects your co-workers and your family. You need to cure sleeping problems to enjoy the company of the people around you. Sleep problems could also put your health at risk and makes you prone to illnesses.

Maybe you already tried countless medications and treatments to cure sleeping problems. You tried pills and various drugs to help you cure sleeping problems only to find temporary relief and feel groggy all day. You also considered seeing therapists and yet you obtain little or no results.

To cure sleeping problems you have to treat the source and not the symptoms. Treating the symptoms will only give you temporary relief but the problem is still there. Did you know that you can cure sleeping problems permanently and naturally without any drugs? You can get a restful sleep without suffering the side effects of drugs.

If you have tried everything to cure sleeping problems and failed, do not lose hope. You have the incredible power to cure sleeping problems naturally. Imagine waking up feeling full of energy and overflowing with power and motivation to get up and conquer the world. Discover how you can ignite your natural sleep system and double your daily energy levels without medications visit Natural Sleep Secrets.

I would recommend reading some of other articles for more useful info.

Is anyone taking Topamax for migraines experiencing sleepig problems, disturbed sleep etc?

I’ve been taking this medication for migraines since November 2005, increase dosage to 100mg and having real problems with sleep, and tired all day as a result/ anyone else had same affect?

Answer
Honestly, I really want to help but I don’t think I know the answer to your question. Sorry.

good luck

Love is omnipresence, Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love never fails.

Many people would attest how rewarding parenthood can be, but these same people would also say how difficult it is to take care of a baby. Perhaps the most difficult part of having baby is sleep – the baby’s and yours as well. It is thus important to know how to deal with baby’s sleeping problems so that you can keep your sanity throughout your child’s babyhood.

Here are some tips on how to deal with your baby’s sleeping problems:

1. One way to deal with your baby’s sleeping problems is encourage a positive attitude toward sleeping at night – sleeping is an ordeal that cannot be forced into your baby, and in fact, forcing can just create more problems. The most that you can do is to stage a situation that is secure enough for your baby to be taken over by sleep. You should have a long-term goal in mind and that is to encourage your baby to have a positive attitude toward sleeping by instilling that sleep is something good to do, and not something that one has to do out of coercion or fatigue.

2. Help your baby get used to several sleep associations instead of just one; this will help you deal with your baby’s sleeping problems. There are different cues for your baby to sleep, it may be a song you sing, cradling, rocking, the blanket or whatever thing or activity that accompanies sleeping. It may not be a good idea if there is only one thing that your baby associates with sleep – what will happen if that is absent (e.g. you cannot sing for a night, you had to wash the blanket)? The baby should be able to sleep without being dependent on one stimulus.

3. Another way to deal with your baby’s sleeping problems is keep the baby calm during the day – some people recommend tiring the baby during the day so that he or she would sleep throughout the night. This can actually be counterproductive. Being calm and secure during the day helps the baby keep calm at night as well. If your baby is restless at night, make a list of situations that could have made him or her unsettled during the day. Try to eliminate these things and observe if things would improve during sleeping time.

4. Keep startling sounds away – you do not really need to make the nursery sound proof since you baby can actually block out noise. However, sudden episodes of sound can be very startling even if they are just squeaks or small squeals. Be sure to have your hinges and joints oiled, put the dog away, turn off the phone ringer when your baby is sleeping so that there would not be any suddenly disturbing noises around to cause baby’s sleeping problems.

5. Leave a bit of your self – baby’s sleeping problems stem from separation anxiety. You do not really have to be present the entire time your baby sleeps, but you can leave something behind that would remind your little one of you. Record your voice singing your baby’s favorite lullaby and have it playing on a loop. Leave a piece of your clothing or a breast pad so that your baby can smell your presence. These things can help keep secure your baby and a big help to resolve baby’s sleeping problems.

It is indeed important to keep your baby well-rested; otherwise, you yourself would not be able to rest. Knowing how to deal with your baby’s sleeping problems is a very essential part of parenthood.

Did you know that in as little as 35 minutes, you can solve your baby’s sleeping problems? Discover how to get your baby to sleep soundly through the night…every night visit The Baby Sleep Solution Audio Program.

Well that’s the end of just one of my many articles please keep reading my other articles.

What can I do about sleep problems?

I used to have trouble falling and staying asleep. Recently I had surgery to correct a deviated septum so that cured the sleep apnea. I no longer have trouble staying asleep, but I still have trouble falling asleep. What can I do about this? Should I see a doctor, a psychiatrist, what?

Answer
There is so much you can do to accomodate falling asleep. I would consider seeing a doc as a court of last resort. One of the best things you can do is develop a soothing bedtime ritual, because the body takes its sleep cues from things that regularly signal sleep to it. One example is to get into a hot bath (or if you have a hot tub spa, even better) for 15 or 20 minutes or so. Then when you get out, go about your bedtime prep routine (nothing that will make you agitated or more awake, like watching the TV). Don’t have caffeine or do strenuous physical activity at this time. Within 20 minutes your core body temperature will drop and that will signal sleep to your body. By that time, you must be in bed, in the dark, ready for sleep. If you fight it off because you are still active, the signal will pass unheeded. This is a surefire way to get your body to relax for sleep. It doesn’t have to always be a bath, if that’s not what you are into, but any similar, soothing, repetitive routine that signals your mind and body you are about to go to sleep will eventuallly work over time. (The hot bath thing can work the very first night though, because it’s just a matter of science rather than of getting your body used to something.) Another good idea is to do a good visual check of your bedroom. Is it conducive to sleep? Many people sleep better if their bedroom is reserved only for sleep and sex … no TV, no big pile of bills on a desk, nothing that reminds them of work they have to do, etc. You should also consider if the temperature, amount of light, texture of your bedding, type of pillow and al these things are exactly as you want them to be. If not, take the time and make the investment to make it right for yourself, because nothing can affect your life like failure to get a good night’s sleep, as you well know. Good luck catching better zzzzzzz’s.