A remedy for insomnia. Hmm … Before going for a cure, maybe it is a good idea to try to know our enemy. What are our signs and symptoms. What type of insomnia do we have. Perhaps a working definition would be helpful.
Experts seem to agree that something like this would do.
“Insomnia” is any episode of non-restful sleep, difficulty falling asleep, frequent awakenings or waking up too early in the morning and not being able to come back down. Women and the elderly seem to be the most frequent victims. We can divide these episodes into three collective groups and label them short-term transient or chronic.
A quick explanation of these three would be as follows;
Transient, a simple disruption of sleep patterns. A short-term illness, a sudden change in lifestyle, stress, something that leads to a short-term change
Short-term insomnia is less fun. It lasts about 2-3 weeks. The causes can be anything like a new job, divorce, serious illness, financial problems, or a family problem.
Chronic as the name suggests is the real thing. Chronic insomnia is the rarest and most serious type, insomnia lasting more than a few weeks. I just read a scholarly article that says chronic insomnia is quite rare. It may be, but if 10% of the American population suffers from it, that’s more than 20 million people leading lives of misery.
While it would be nice to blame insomnia on things beyond our control, many cases of insomnia are self-inflicted by things such as caffeine, smoking, poor eating habits, alcohol and drinking. lack of exercise.
Caffeine is one of the most widely attributed causes of insomnia. An ingredient in coffee, tea, colas, chocolate and certain drugs, caffeine is a stimulant. We insomniacs DON’T NEED stimulants. Quite the contrary. Insomnia Solution Number One – Cut out the caffeine.
Alcohol is often recommended as a last drink. Forget it. It’s only because your doctor drinks it. Alcohol lightens and fragments sleep, causing you to wake up when your body metabolizes it. You may think that you are sleeping soundly, but are not getting the deep sleep that insomniacs need to heal themselves. Insomnia Solution Number Two – No alcohol with a couple of hours of bedtime.
While eating. Yes, I know I can’t forbid you to eat, but I can jump on the thin bandwagon. Eat a last light meal a few hours before bed. Avoid spicy and fatty foods that cause indigestion. Lets hear it for milk. Milk contains an amino acid that the body converts into a sleep-enhancing compound in the brain. Calcium is a natural relaxing agent along with several other vitamins such as B vitamins and magnesium. Take a look at the bottom of the page for how to find more. If you feel hungry at night, have a light snack before bed. Certain foods are helpful and actually promote the production of melatonin, a hormone associated with sleep. Try cheese, soybeans, chicken, pumpkin seeds, and turkey. Foods high in carbohydrates such as bread act on another hormone, serotonin, which helps reduce anxiety and contributes to a solution to insomnia. Insomnia solution number three. Pay attention to what you eat.
Nicotine products are universally bad for you. For the insomniac, the nicotine must go away. It is a stimulant that increases blood pressure, speeds up the heart rate, and stimulates brain activity. Insomniacs don’t need a rise in blood pressure, a rapid heart rate, and a stimulant. Insomnia solution number four. No more cigarettes!
Regular exercise is good in fact it’s great, (here’s the corn) but not right before bed. If you train too close to bedtime, increasing your heart rate and metabolism will make your body too excited to sleep. Exercise earlier in the day and give the body a chance to produce that hot pink glow and relax as the body responds by producing melatonin to bring your temperature back to normal. Exercise for a solution to insomnia!
Make your bed as comfortable as possible. Experiment with what works best for you. Choose a position conducive to sleep. If your partner is causing your insomnia, consider moving to another room for a while. Get rid of the alarm clock. It only acts as a stressful reminder that you are not sleeping.
Control the amount of light in your room. Excessive light not only affects your eyes, but it also influences the production of hormones that help establish a healthy sleep cycle. Wear a sleep mask if necessary. Darkness is generally good for a solution to insomnia.
When it comes to noise, many people find repetitive sounds easier to fall asleep than intermittent, sudden sounds. Earplugs or continuous background noise, like a fan, can help mask disturbing noises (neighbors barking the dog in my case). Consider is a white noise machine.
Check the thermostat. Extreme temperatures, whether too hot or too cold, are no fun for the light sleeper. Cool is generally good for a solution to insomnia.
Hope some of these items help you. Write to us and let us know,
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