Erase Your Sleep-less Concerns

Everybody knows that if it’s over-the-counter, it’s got to be safe. Or is it really? After all, prescription sleeping pills are a lot more tightly regulated by doctors and the FDA. Not to mention a lot more expensive.

Let’s just start with what everybody knows already about over-the-counter sleep aids. Just so everybody’s on the same page.

Firstly, the main ingredient of over-the-counter sleep aids is an antihistamine. Antihistamines are generally taken for allergies, but also make you feel very sleepy.
And yes, while they make you get to sleep faster, there is little evidence that they improve the quality of your sleep at all, much less help treat insomnia.

Meaning, if you really had good quality sleep, won’t you be productive in your following wake hours? That brings me to the second fact that everybody already knows about OTC sleep aids.

OTC sleep aids tend to cause “morning hangovers” or what is explained as residual next-morning sedation due to the fact that antihistamines have long half-lives. That simply means they stay very long in the bodies and therefore continue to cause drowsiness.

So most people usually try to live with that limitation by simply staying away from driving or handling heavy machinery. However, did you know that you would also have to put up with constipation and a racing heartbeat through your day? Did you also know that you could be in a state of confusion, delirium and have urinary retention? These are called anticholinergic side effects of antihistamines. That certainly wouldn’t do for that important office meeting next morning.

Thirdly, common over-the-counter sleep medications are Sleep-Eze, Sominex, Nytol, and Unison that are mostly either diphenhydramine or doxylamine antihistamines.
However, other common OTC sleep aids like Tylenol PM and Advil PM are actually combinations of the painkillers acetaminophen and ibuprofen with an antihistamine, diphenhydramine.

And that is why, the Medical Letter, which reviews drugs, recommends against using antihistamines for sleep. Some doctors say users of Tylenol PM may be taking acetaminophen they do not need. Acetaminophen overdoses can cause liver failure.

As for ibuprofen, common side effects mainly involve the gastrointestinal system. It can cause ulcerations, abdominal pain, cramping, nausea, gastritis, and even serious gastrointestinal bleeding. Sometimes, stomach ulceration and bleeding can occur without abdominal pain, and black tarry stools, weakness, and dizziness upon standing may be the only signs of internal bleeding.

And finally, back to the premise that if it’s over the counter, it’s got to be safe. That is truly the costliest and harmful fallacy that everybody has believed about OTC sleep aids being safer than prescription sleeping pills.

The reason is this. OTC sleep aids are not regulated and therefore, prone to abuse. If the OTC sleep aids were used as they were originally intended for i.e. to treat allergies or relieve mild pain that usually resolve within days, their sedative side effects would have been limited.

And because using OTC sleep aids does not require a doctor’s consultation and supervision, potential drug interactions would not have been flagged out and underlying serious side effects would have gone undetected.

Also, you can develop a tolerance for over-the-counter sleep aids after using them for just a few days. You may find quickly that you’ll need to pop in more pills each time to accomplish the same effect.

Last but not least, a so-called transcient insomnia may progress into a chronic insomnia if the root of the problem is not resolved. A slippery slope indeed. Don’t we all agree that insomnia is just a symptom of an underlying problem? And for many of us occasional insomniacs, it’s always triggered by something called stress.

Here’s a tip. Today, researchers have found that the best treatment for insomnia with the highest success rates is to change our thought patterns to then change our behaviors into those that induce sleep. So, it’s really all in the mind.

Article Source: http://www.articlesbase.com/sleep-articles/otc-sleep-aids-are-they-safer-than-prescription-sleeping-pills-451775.html

Insomnia is an epidemic afflicting the majority of the population at some time or another. It affects our mood and impairs physical and mental performance.

For some, the mere thought of not being able to get to sleep gives them insomnia. For others, sleeplessness is a debilitating symptom of wider conditions like depression, stress, anxiety, chronic pain or the menopause. Sleep deprived new parents often struggle with the pressures of looking after a baby who keeps them awake night after night. It’s difficult to get things done when you’re physically and emotionally exhausted.

We know that there are different levels of sleep and that REM sleep, or the ‘rapid eye movement’ state in which we dream, is important for our mental health. Sleep deprivation is a recognised form of torture as well as a fast route to madness.

Insomnia is both the cause and effect of many common maladies of modern life. Lack of sleep can be a trigger for emotional breakdown as well as causing accidents and impairing performance. As a symptom it exacerbates the associated condition, perpetuating the downward spiral of, for example, depression or anxiety.

Sometimes, insomnia is simply the result of a broken routine. There are lots of common external factors. There are as many cures as there are causes of insomnia and it can often be overcome without resorting to medication. But it is still important to see a doctor to ensure there are no underlying health issues to be dealt with.

Hypnotherapy is often seen as a last resort after all else fails when, in fact, just going through the process of learning self-hypnosis is a big step in the right direction. As we fall asleep and wake up we enter ‘hypnogogic’ and ‘hypnopompic’ states of hypnosis quite naturally. These are brief phases where brain function changes during the transition into deeper sleep states.

Once in hypnosis, subconscious patterns of disrupted or disturbed sleep behaviour can be adjusted with the help of a good practitioner to suit the lifestyle and expectations of the most long-suffering insomniac.

The key to success, whatever method used to bring and end to the distress of sleepless nights, is to find a practitioner who will assess individual circumstances and treat accordingly rather than offer an arbitrary catch-all remedy. It is important to bear in mind that, even after putting up with the misery of sleep loss for years, it’s never to late to do something about it.

There are a number of practical ‘sleep hygiene’ measures which help re-establish a healthy pattern.

Set a schedule: Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. Don’t have a lie-in at the weekends. You’ll be tired on Morning.

Exercise:

Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, exercise about 5 to 6 hours before going to bed.

Avoid caffeine, nicotine, and alcohol:

Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Stimulants like caffeine can be found in certain food, drinks and prescription or over the counter drugs. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Booze impairs the quality of sleep.

Relax before bed:

A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.

Sleep until sunlight:

If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day.

Don’t lie in bed worrying: The anxiety of being unable to fall asleep can actually contribute to insomnia. Distract yourself with a book until you feel sleepy.

Control your room temperature: Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.

Replace an uncomfortable or old bed:

Saggy, lumpy beds can aggravate back pain as well as keeping you awake.

Block out noise:

Wear ear plugs if you live in a noisy street, flight path or your partner snores.

Turn it off:

Keep televisions and computer games and out of the bedroom if you want to unwind.

Herbal solution:

If you have trouble falling asleep night after night, use a herbal remedy to break the cycle.

See your doctor:

You may be ill if you’re always tired. Tiredness can be an early symptom of a variety of illnesses.

Learn self hypnosis:

A good hypnotherapist will teach you a variety of relaxation techniques to enable you, with practice, to fall asleep quickly and sleep soundly through the night. They will also help you cope which any contributory factors like stress or anxiety.

Article Source: http://www.articlesbase.com/health-articles/your-eyes-are-getting-heavier-596843.html

Insomnia is a common problem that may be temporary or chronic. As many as one in 10 Americans have chronic insomnia, and at least one in four has difficulty sleeping sometimes. But that doesn’t mean you have to just put up with sleepless nights. Some simple changes in your daily routine and habits may result in better sleep.

Insomnia can cause problems during the day, such as excessive sleepiness, fatigue, trouble thinking clearly or staying focused, or feeling depressed or irritable. It is not defined by the number of hours you sleep every night. Although the amount of sleep a person needs varies, most people need between 7 and 8 hours of sleep a night.

Most adults have experienced insomnia or sleeplessness at one time or another in their lives. An estimated 30-50% of the general population is affected by insomnia, and 10% have chronic insomnia. Insomnia affects all age groups. Among older adults, insomnia affects women more often than men. The incidence increases with age.

Not getting enough sleep is real curse, believe me I know. I’ve suffered from insomnia for many years now and have tried many assorted insomnia treatments with varying success. This website has been put together after years of sleep problems, with the aim of collecting together the information that has helped me with my long battle with insomnia.

Cures for Insomnia

Try a warm bath or hot shower before bedtime. Keep the bedroom temperature comfortable, not too hot or too cold. A heated blanket can be relaxing as well. Use cotton sheets with your favorite pillow(s).

Avoid stimulants such as caffeine or nicotine. It’s best to abstain from these altogether but if you can’t then try to avoid them before late afternoon/ early evening.

Do not allow yourself to take any naps during the day. While you may feel that power naps are refreshing your body throughout the day, they interrupt your nightly sleep cycle. They prevent your body from entering into the deeper sleep stages needed to refresh your body.

Participants in the study warm their hands and feet through relaxation techniques like visualization and deep breathing, which helps to draw the blood from the core of the body to the extremities.

Take from this what you will. It works for me whenever I need it, and it works for others too I understand. So if you simply need a bit of help getting to sleep, and you’d rather not resort to liquor or drugs or a depressing visit to the doctors, perhaps give this a try.

Honey is beneficial in the treatment of insomnia. It has a hypnotic action and induces a sound sleep. It should be taken with water, before going to bed, in doses of two teaspoons in a large cup of water. Babies generally fall asleep after taking honey.

Stress is something we can overcome with persistence. There are many ways of coping with stress and again, different things work for different people. We’ll look at lots of them in these pages.

Overweight people, or those with sinus problems, may have `sleep apnoea’, a term describing cessation of breath during the night, usually accompanied by heavy snoring. Consult your health practitioner, because there are cures and sleep apnoea prevents you from getting the levels of REM sleep we all need to function healthily.

Article Source: http://corwinbrown.articlesbase.com/diseases-and-conditions-articles/insomnia-cures-for-insomnia-367308.html

A total 41% of American workers interviewed reported an increase in work stress on their jobs compared to a year earlier.   Another poll taken among Americans showed that more than one half of the respondents (58%) reported having experienced insomnia at least a few nights a week.   This is a trend in American health, where we are seeing many common psychological problems such as stress and insomnia moving to an epidemic stage (epidemic means 1 in 4 have the ailment).

Why have these psychological problems reached epidemic numbers?   There are many reasons for stress, insomnia, restlessness and anxiety, such as significant personal events, like losing a job, marital problems, money worries and generally worrying.   Other causes can include physical illness that causes pain, depression, shift work, caffeine or alcohol consumption, and medication side-effects.   Each one is a drain on your nutritional support system, this is a scientific fact.

The drain on your nutritional support system is the common thread here which runs through all of these problems.   What do I mean when I say drain on your nutritional support system?   I mean that each one of those problems burns up large amounts of your B vitamins and minerals.   Those B vitamins and minerals are your nutritional support and if they get low the problems you are experiencing will seem to grow in number and severity.  

That nutritional support system is the foundation from which you handle everyday problems.   When that foundation is supporting you; you feel more confident and you handle your everyday troubles and crises with ease and consideration.   If you are not supported, you may handle the problem, but you feel the physical and emotional drain on your body and mind.   Then where is the next problem/crises coming from; this is the modern world with plenty of them to spare, you need support.     

Are you experiencing some of the symptoms of a drained nutritional support system, stress, anxiety, insomnia or restlessness?   Well do not expect your body to run trouble free without replacing the nutrition in that system.   Not replenishing that system is like expecting your car to run without oil.   Look below at the different B vitamins and see the symptoms you can acquire due to their deficiencies, all scientifically proven.

Why can’t we just get our vitamins from our diet?   You just have to look around you to see the evidence that the majority of Americans have no idea what a good diet is (see article “America Is Number One, The Fattest Industrialized Country In The World”).   At every turn in our society we are, in fact, encouraged to eat foods that have almost no nutritional value by the media.   Most markets do not offer us much of a choice.  The food is refined, irradiated or poorly grown at the farm; all three destroying the nutritional value of the food.   The very people who are supposed to protect our health instead defend the manufacturer and spin the information so much they are confusing.   They even make laws to stop anyone from saying that to eat certain whole foods might prevent or cure you of many diseases, even though it is true.

I have been involved with naturopathic medicine and nutrition for over 20 years and I find it difficult to find whole foods that are truly nutritional in any market or restaurant.   The odds are stacked against you having any better luck than I do.   So I supplement to make sure that I keep a balance of B vitamins and minerals beyond what I eat and I suggest you do the same thing.   Why allow yourself and your family to be caught up in the same health crisis you see everywhere today.

Important Note: Basic law of nature and another scientific fact (see article, “The Truth About Vitamins”), if your B Stress formula is not from food you cannot absorb it!   It is a big basic law of nature; we depend on plants for our nutrition.   If your vitamin supplement does not say the words somewhere on the label “Whole Food Vitamins”, “Made From Whole Foods” or “Food Vitamins”.   Do not waste your money on it because it is synthetic and you cannot absorb it.

Below Are What Your Stress B Vitamin Supplement Should Contain In A Whole Food Form.   Plus, The Problems A Deficiency Of Each Vitamin And Mineral Can Cause.

Vitamin A
Essential, either directly or indirectly, for the proper functioning of most organs of the body” and may prevent stress-induced immunological disorders.

Vitamin C
If, you are not getting enough vitamin C you may be tired, you may bruise easily, and you may just feel generally ill.

Thiamin B-1
Thiamin supplements have been shown to improve mood and mental function and to relieve stress and muscle tension.

Riboflavin B-2
People today have an increased need for Vitamin B-2 (Riboflavin) in stressful situations and it is the most common of vitamin deficiencies.   Highly beneficial, for anxiety, stress, and fatigue.

Niacinamide B-3 (called the happy vitamin)
A, deficiency of this vitamin can cause depression.   Left untreated, it can lead to psychosis and dementia.   Symptoms of a deficiency include agitation, anxiety, and mental lethargy.

Vitamin B-6
Vitamin B6 (pyridoxine) levels are typically quite low in depressed patients, especially women taking birth-control pills or other forms of estrogens.

Folate
Depression is the most common symptom of a folic acid deficiency.   Other symptoms of folic acid deficiency are: fatigue, apathy, and dementia.

B-12
Recent studies have shown that there is a definite benefit to be gained by giving vitamin B12 to patients suffering from depression, fatigue and mental illnesses of other kinds. Even a slight deficiency of B12 is found to produce marked symptoms.

Pantothenate
Low levels can lead to sleep disturbances headaches, gastrointestinal distress and fatigue.

Biotin
Necessary for cell growth, the production of fatty acids and the metabolism of fats and amino acids.   It plays a role in the Citric acid cycle, which is the process by which biochemical energy is generated.

Magnesium
Dr. Bernard Jensen wrote, “Magnesia, an inorganic substance,…is actually a combination of oxygen and magnesium….Man must have the biochemic (organic) form—food magnesium—rather than the inorganic form…The patient who is highly nervous, excitable, overly emotional and erratic in actions needs magnesium as a sedative”.

Zinc
A deficiency of zinc will depress the immune system and leave you at higher risk of infection.

Potassium
Deficiencies of potassium can lead to behavioral disturbances

Choline
The supplement is touted as beneficial for mood, mental acuity and heart health.

Inositol
Studies have found that it also may help patients who suffer from depression, anxiety, and obsessive-compulsive disorder.

PABA
Deficiency symptoms include fatigue, irritability, depression, nervousness, headache, constipation, and other digestive disorders.

Example Of A Nutritional Herbal Formula For Stress, Insomnia, Restlessness, And Anxiety.   Also Helps Maintain Your Nutritional Support System, Can Be Taken With B Stress Supplements.

In wild crafted or organic form this herbal formula is nourishing, tranquilizing and anti-spasmodic in action.   It is designed to encourage composure while reducing anxiety, tension and stress.   It is intended to help calm down, rest, relax, sedate and relieve nervous tension and muscle spasm.   Listed below are each of the herbs and their benefits and safety.

Important Note: If your herbal supplement does not say that it is organic or wild crafted then it could be grown anywhere under less then healthy conditions.   This is one area where the government rigorously enforces the law and so does the herbal industry.

The information given here is based on thousands of years of traditional safe use.

Black Cohosh root
Used as a tonic for the central nervous system and is regarded as a nervine.   It is an excellent, safe sedative for nervous disorders, and is put in many nerve combinations.

Valerian root
Used for over a 1000 years to calm all kinds of nervous disorders.   In centuries past it was taken as often as coffee in Europe.   Called “Nature’s Tranquilizer”; because it calms the nerves without the side effects of comparable orthodox drugs. 

Blue Cohosh root
Blue Cohosh may be used in cases where an anti-spasmodic is called for and it can also calm frazzled nerves and relieve anxiety.  

Wild Yam root
Wild yam acts as a sedative on the nerves governing muscles which relax the stomach walls and abdominal area.   Wild yam is very relaxing and soothing to the nerves of people who suffer from anxiety.

Hops flower
Am excellent nerve tonic that is fast acting where insomnia and nightmares are a problem.   Hops are an excellent food source of B 3 known as the happy vitamin.

Passion Flower herb
Used to soothe the nervous system without the side effects of depression or disorientation.   Encourages deep restful sleep without morning hangover effects. 

Skullcap herb
Relaxes nervous tension, induces calm and counteracts sleeplessness.   Has shown itself to be excellent for breaking addictions and easing problems associated with drug withdrawal.

Lobelia herb & seed
Known, to be a power ful physical relaxant, affecting the nervous system.   It is considered one of the strongest and safest relaxants in the herbal kingdom.

Chamomile flower
Is best known as a soothing digestive tonic which is sedative in nature and used for calming the nerves and inducing sleep.

Wood Betony herb
Is calming to the nerves, sooths tension, tones stomach and a remedy for chronic headaches.

Suggested Guidelines: Not recommended if pregnant, nursing, or if currently taking prescription or over the counter medications.   Consult with a qualified healthcare professional if condition persists or increases.

Article Source: http://paulblake.articlesbase.com/nutrition-articles/the-naturopathic-way-to-combat-insomnia-stress-restlessness-and-anxiety-plus-many-other-common-psychological-problems-770440.html

It is estimated that over half of all Americans suffer from insomnia at least three days a week. Insomnia is characterized by having difficulty falling or staying asleep. It is a common condition and can range from mild to severe depending on how frequently it occurs. The condition may be ongoing or chronic, or it may last for only a short period of time. Wearing an eye mask or sleeping mask can help to improve your sleep patterns and allow for better rest.

Common Causes of Insomnia

Insomnia is categorized into two groups. The first is comorbid or secondary insomnia. It affects eight out of ten patients with insomnia and is caused by certain medical condition, sleep disorders, medications, and other substances such as alcohol or caffeine. Primary insomnia is its own disorder and is usually caused by stress, changes in lifestyle, or emotional unrest.

Secondary Insomnia Causes

This type of insomnia is a usually a symptom of a neurological, emotional, or medical condition. Common neurological causes of insomnia include Parkinson’s and Alzheimer’s disease. Emotional causes might include depression, post traumatic stress disorder, or anxiety. Medical conditions that cause chronic pain, such as arthritis, or conditions that make breathing difficult, such as heart failure or asthma, all can cause insomnia. Sleep apnea, restless leg syndrome, or an overactive thyroid can make it difficult to stay asleep, as can gastrointestinal disorders like heartburn.

Some medications can adversely affect your quality of sleep. The most common culprits are allergy and cold medications, beta blockers, and asthma medicines. Substances that are not medications, such as caffeine, tobacco, or alcohol can make it difficult for the body to experience the deep, recuperative sleep that it needs to feel fully rested.

Primary Insomnia Causes

This type of insomnia usually lasts for one month or more and can be caused by long term stress or emotional unrest. Work schedules or travel can disrupt your nightly sleep routine are also triggers for primary insomnia. Even if the issues that are causing insomnia are resolved, it may not go away. Many people form habits that make insomnia worse, such as going to bed too early, sleeping too late, or taking naps.

Treatment of Insomnia

There were over 19 million prescriptions written last year for sleeping pills. While this may be effective, many of these prescription medications are habit forming. Your doctor may be able to recommend changes in your current treatment program that will help reduce the incident of insomnia. In addition, there may be additional testing needed to see if there is an underlying cause that has not been discovered yet.

There are also many things that you can do at home to help fight insomnia. Avoiding caffeine, nicotine, and alcohol before bed can certainly help. Try to go to bed and get up at the same time. Turn the TV off and leave the laptop in the office. One of the most effective means of fighting insomnia, though, is to use an eye mask or sleeping mask. It blocks all the light from your view, including that which you may not even be aware of. This is especially helpful for those that must sleep during the day due to work schedules.

In order for the body to function properly it needs good, restful sleep is. A sleep disorder can remove a person’s ability to concentrate and it lowers performance in virtually everything they do. Health problems can result from this including obesity, high blood pressure and depression. Social life can also be impacted by sleep problems negatively by removing their enjoyment with daily interactions with friends and loved ones. They may also suffer from dark circles, changes in hair and skin quality affecting their appearance. Wearing eye masks is a cheap and easy way to help get a good night sleep.

Insomnia does not have to rule your night, wearing eye masks is a non-invasive way to improve sleep quality. Through removing light from view it leads to the body producing more melatonin, which ensures longer, more restful and more regular periods of sleep. These simple, inexpensive items can help you get the restful sleep your body needs to rise feeling refreshed and ready to tackle the day.

Article Source: http://www.articlesbase.com/diseases-and-conditions-articles/what-are-the-causes-of-insomnia-and-how-eye-masks-can-help-4860644.html

A herbal remedy for insomnia is probably the most popular herbal remedy reccomended in the western hemisphere today. With anything from 10 to 20 percent of the American adult population claiming to suffer from insomnia at any one time the search for relief is on. Notice I said relief. It should be stressed that only behavioral or psychologic techniques can actually cure insomnia, whereas prolonged use of sleeping pills can only result in dependency. Hence an insomnia herbal remedy is good!

There a large number of herbs that you may (and I say MAY) find helpful as a insomnia herbal remedy. Before testing any insomnia herbal remedy you should consult your Doctor or other Health Professional before self medicating. Lets face it most drugs are good and er bad.

I’ll list some of the main insomnia herbal remedys here and add a few notes. Others insomnia herbal remedys are mentioned at great length in the books mentioned at the bottom of the article.

Essential oils are organic compounds that are extracted from various plant parts, including flowers, trees, herbs, spices. Essential oil compounds are found in the leaves, wood, resin, fruit, flower blossoms, roots and buds of the plant. Lots of Herbal remedies for insomnia can be used as essential oils.

Ginseng is the most famous Chinese herb and the most widely recognized plant used in traditional medicine. The main active ingredients of ginseng are the more than 25 saponin triterpenoid glycosides called “ginsenosides”. These steroid-like ingredients provide the adaptogenic properties that enable ginseng to balance and counter the effects of stress. Benefits; to reduce the effects of stress, boost energy levels, assist with mental and body fatigue and maintains excellent body functions. An excellent Herbal Remedy for Insomnia. It hits all the targets.

Maca. Maca grows in volcanically enriched soils high up in the Peruvian Andes in a pure, unpolluted atmosphere. According to scientific research, Maca is amazingly rich in healthy amino acids, carbohydrates, phytonutrients, vitamins and minerals, including calcium, phosphorous, zinc, magnesium, iron, as well as vitamins B1, B2, B12, C and E. Benefits of Maca, Increases libido, Deeper sleep, Balances moods, Helps adapt to stress,Slows the aging process,Lessens aches and pain. This was a new one to me and as yet I haven’t tried it as a insomnia herbal remedy. Any comments ?

Mushrooms promote good health and vitality and increase your body’s adaptive abilities and are an effective insomnia herbal remedy. Mushrooms are probiotic meaning they fight off illness by restoring our bodies balance and natural resistance to disease through homeostasis. Natural mushroom supplements contain an active ingredient proven by research to be an incredibly effective enhancing agent to the immune system. Mushrooms are low in calories and high in vegetable proteins, chitin, iron, zinc, fiber, essential amino acids, vitamins & minerals. Hands up for mushrooms as a insomnia herbal remedy!

Extracts of (St John’s wort) are now successfully competing for status as a standard antidepressant therapy. Great effort has been devoted to identifying the active antidepressant compounds in the extract. St John’s wort is one of the best-investigated medicinal plants us as an insomnia herbal remedy. Researchers in Europe have studied St John’s Wort for decades. They discovered a combination of elements in the plant, foremost of which is “hypericin”, react with specific chemicals in the brain to temper emotional discomfort, lift depression, and calm the nerves. Working very much like the common synthetic prescription antidepressants (maprotiline hydrochloride and imipramine) and again a wonderful insomnia herbal remedy.

Yohimbe is a popular herb originally from South Africa and known worldwide as an excellent aphrodisiac. Traditionally yohimbe bark has been used to treat fevers, coughs, and leprosy. Often yohimbe tea was taken by warriors in preparation for battle. Yohimbe supplementation was also taken during fertility celebrations, mating and marriage rituals. It has been used as a topical anesthetic, and a hallucinogen when smoked.!! Yohimbe’s most common, modern use is as a tonic and as a insomnia herbal remedy

Yohimbe is also known to reduce anxiety, elevate mood, and prevent heart attacks. Because it stimulates the central nervous system, it has been used to treat narcolepsy and weight loss, and has other positive effects on overall health such as a insomnia herbal remedy!

And we are out of space already just as the herbal remedies for insomnia have got into the swing of things. I hope I’ve given you a taster and will return to this theme in a further article.
Sleep Well

Article Source: http://www.articlesbase.com/sleep-articles/insomnia-a-herbal-remedy-524862.html

Types of Insomnia

Individuals will normally vary in their need for and the satisfaction they derive from sleep. Insomnia may cause problems during the day, such as tiredness, a lack of energy, difficulty in concentration and irritability.

Insomnia can be classified as transient (short term), where a person has not been able to get any sleep from the last few days or weeks, intermittent (on and off) or acute.

Transient insomnia lasts anywhere from a single night to a few weeks. If episodes of transient insomnia occur from time to time, insomnia is said to be intermittent.

A person with acute insomnia will either not be able to sleep properly, or will have difficulty sleeping for about 3 weeks to six months. Insomnia is considered to be chronic if it occurs on most nights and lasts for a month or more.

The Causes of Insomnia

Individuals with certain physiological and psychological conditions are more likely to be affected by insomnia. The following are some examples:

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Insomnia is more common in women as opposed to men. Experts say that every woman will experience a certain degree of insomnia at least once in her life due to certain hormonal imbalances. This usually happens during perimenopausal stages while younger women suffer from insomnia caused by premenstrual syndrome. Insomnia, however, must not be mistaken for getting insufficient sleep as women differ when it comes to the amount of sleep they need. There is this big difference between needing less sleep and not being able to sleep whenever you need it.

To cure insomnia in women, you have to alleviate the causes of sleeping disorders. It is easy to blame it on hormones, but more often than not, it is not the sole culprit. Chronic stress, for example, is a huge contributor to insomnia in women. Stress causes adrenal exhaustion of the DHEA hormone which is an essential sleep regulator. Too much consumption of alcohol, caffeine and carbohydrates especially right before bedtime causes unnecessary alertness that keeps you from sleeping. Unresolved conflicts and anxieties also lead to lack of sleep which makes women prone to insomnia.

There is a large misconception about over-the-counter sleeping pills as being the cure for insomnia. Truth is, sleeping pills are a mere short-term reliever and a dependency on them can induce further sleeping problems. What is needed, then, is to remedy the causes of insomnia in women through natural methods that maintain hormonal balance and ensure a healthy lifestyle.

One thing that works wonders with insomniacs is keeping a sleep journal at your bedside table to track down what exactly is causing your insomnia. On a notebook, simply write down the time you went to bed, the time you awakened in the middle of the night, and the time you got up in the morning.

You may also want to take note of your premenstrual and postmenstrual experience to see if it has an effect on your sleeping habits. Try to maintain the journal in about three months and reread it to find out if there is some kind of pattern. If the journal seems to show you that you are having transitory insomnia during your menstrual cycle, then your hormones might be causing it.

There are measures you can follow in order to alleviate the symptoms of hormonal insomnia. The easiest way is to drink at least one glass of water before going to sleep. Avoidance of caffeine 6 hours before bed time or anything high in sugar content 2 hours before, also prevents insomnia as these chemicals cause mental and physical alertness.

Eating food that is high in magnesium is the way to go for insomniacs. Magnesium-rich foods are soybeans, almonds, lima beans and the likes. Food rich in estrogen has to be added in your diet as well especially if you are in a premenopausal stage. Phytoestrogens are apples, carrots, green beans, and potatoes.

Regular exercise also prevents the symptoms of insomnia in women whose tasks are not quite physically demanding. At least 30 minutes a day, thrice a week will do to avoid insomnia. Indulging yourself in physical activities especially those that allow you to socialize at the same time also discourage stress and fatigue that usually leads to insomnia.

Maintaining a positive outlook in life is essential in keeping a sound mind and body. Always remember that creating lasting relationships and keeping a fair conscience is the best way to ensure a good night’s sleep.

Article Source: http://www.articlesbase.com/diseases-and-conditions-articles/natural-treatment-of-insomnia-in-women-the-road-to-dreamland-594267.html

Stress is a killer, the medical profession has known that for years, but telling yourself to relax doesn’t always do the trick. Maybe we were not designed for the busy, stressful lives that most of us lead. It could have been easier for Neanderthal man to just go out hunting. He didn’t have to deal with slow traffic, tight deadlines, awkward customers and demanding bosses.

All the pressures we are under in modern life mean that thousands of us suffer from stress, depression and niggling illnesses. We need to learn to flick a switch that makes it all go away to give ourselves the chance to truly relax and gain the benefits of full relaxation. Hypnotherapy has been used to help patients relax both before and after operations and it has been noticed that those who were taught the relaxation techniques fared better than those who did not.

In the old days, hypnosis was regarded as a stage show trick, but it has been accepted into the mainstream of modern methods of helping people cope with a range of problems. Basically, hypnosis can relax the mind and help it unwind. It is like a deep refreshing sleep that only takes a short time but may have long lasting benefits.

The respected hypnotherapist Rick Collingwood has designed a series of CDs and MP3 downloads that help people to learn the techniques that he uses in sessions with patients. This means that you can use them whenever you want.

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Many people who suffer from insomnia, have a hard time sleeping and are seeking remedies on such dilemma. Fortunately, there are several available insomnia remedies that every insomniac can choose from. How to choose the best insomnia remedy to help you maintain a refreshing sleep? The answer is, it depends on you.

Choosing the Remedy

Choosing the suitable insomnia remedy really depends on the person experiencing it. On what type of insomnia he or she is experiencing. That is, it can be intermittent, transient, acute, or chronic insomnia. The sleeping disturbance can be experience for consecutive nights that lasts for less than a week, less than a month, or the worst type, for more than a month. The earlier the person analyzes his or her sleeping problem, the better. So if you are experiencing insomnia, choose what is best.

Relaxation

In relation to this topic, the following are the top 5 effective insomnia remedies that might help a person suffering from insomnia. First is Relaxation techniques. Avoiding stress and trying relaxation techniques before going to bed can make the person fall asleep well. Meditation is an example of such technique. This allows a person to concentrate and focus by just non-stop brain taking from which he or she can relax.

Dieting

Second is Diet. Limiting eating foods or drinking liquids at least three hours before, that can cause stimulation before sleeping, so that to fall asleep easily. For example, eating too many sweets and drinking stimulants like caffeinated drinks (coffee, energy drinks, and the like).

Use of Natural Herbs

Third are the natural herbs. Valerian, kava, chamomile, hops, passionflower, lemon balm, and ashwagandha are said to be helpful in reducing anxiety and relieve muscle tension which helps a person attain a well sleep.

Therapeutic Massage

Fourth is Therapy. Massage is often the great therapy being used as an insomnia remedy. Music therapy can also be used using a gentle, mellow, slow, or any kind of music that is soothing to a person’s ears leaving him or her feeling relax.

Medical Consultation

Fifth is Consult a Doctor. If a person experiences a chronic type of insomnia which most often last for a month, he or she must seek assistance to a physician regarding his or her dilemma so that the doctor can diagnose him or her and prescribe a suitable remedy for that person.

The common remedy does not always prove to be the best among the choices of remedies. Knowing the remedies of insomnia can help the person choose which is best for him or her. This can contribute a lot to the insomniac person so he or she can attain and maintain a refreshing sleep. Moreover, choosing the best remedy for insomnia depends on what is causing the person’s insomnia itself. Some causes might only have simple solutions and other causes might need to use more advanced therapy technique.

In other words, if you are one of the million people who have insomnia, choosing the best insomnia remedy to help you maintain a refreshing sleep really depends on you and your type of insomnia.

Article Source: http://www.articlesbase.com/sleep-articles/how-to-choose-the-best-insomnia-remedy-to-help-you-maintain-a-refreshing-sleep-2554052.html