3 Tips to Beat Insomnia. From Discovery to Recovery!

There is really no exclusive insomnia cure. There are many different treatments available that you can test . As you access these treatments one or more may be a possible insomnia cure for you. It might be a case a few test runs as you try out these treatments to find the best insomnia cure for you. But I assure you, you will be satisfied in the long run as you are rewarded with a good nights sleep.

Decisions, Decisions.

Before you are able to puzzle out the insomnia cure for yourself, it would be advisable to learn what your options are. Its as you learn what alternatives you have available, you are then better able to make a wise decision regarding the best insomnia cure.

Before you "dive into" pills or products a simple lifestyle change may be all that is required.

1. Jetsam the Junk Food.

I will take the food pyramid as the example. The bottom tier will have fresh fruits, vegetables and whole grain bread and cereals which will be eaten in abundance. Doctors suggest eating food that is high in carbohydrate prior to sleep. Examples of these are bread and crackers. Don't forget the 8 glasses water daily. There should be very little consumption of fatty foods, sugar and other unhealthy foods which are in the top tier. Fruit juice e.g. cranberry and carrot juice are very beneficial.

2. Walk the Dog!

Studies show that people who exercise with moderate intensity for a half hour in the morning fall asleep easier and sleep better. When there is physical exercise your core body temperatures and adrenaline levels are increased. 5 or 6 hours after exercise hormone levels drop, therefore it would be more advantageous to partake in exercise in the afternoon or early evening. The drop in hormone levels will aid in promoting a good sleep.

If after making the appropriate life style changes and you are still having not much success in finding an insomnia cure there are other alternatives you might want to consider.

3. A Quick Fix! But that is O.K.!

You will need to get a prescription from your doctor for sleeping tablets. Your doctor will give you a complete physical check,perform routine tests and from there decide what is going to be the best for your insomnia. Sleeping tablets are used when simple measures are not enough, and lack of sleep is affecting your health. They should be used to get back to a normal sleeping pattern. People experiencing lack of sleep as a result of an acute crisis may find sleeping tablets effective as a short term remedy. Sleeping tablets are not the best way to help with sleep problems because you can get addicted to them, and they often stop working if you take them regularly. Some of the side affects are:

* headaches,

* dry mouth.

* weight gain, to name a few.

Because of the side effects many people shy away from medication as they feel the side effects are not worth the gains they might get in taking the tablets.

: article by Lynn Zingel [ Lynn Zingel is the author and editor of http://www.sleep4sure.com/ For tips and techniques on how to change your sleep patterns and have energy plus, visit my site. Browse my site for more information on insomnia, sleep disorders and insomnia treatments ( http://www.sleep4sure.com/ ) ]

Tips to Clear out your worries and concerns for curing insomnia

Are you the type of person who goes to bed with your mind racing and runs over all of the worries and concerns of the day? Try this tip for clearing the clutter from your head.

Shortly before going to bed, take your notebook and write down all your worries and concerns. This simple action will allow your mind to let them go and relax. Take a simple conversation to your mind/soul, and say, “I will lie down and sleep in peace, for The Lord make me dwell in comfort and safety”.

Go to sleep and wake up at the same time everyday, even during the weekends. Some insomniacs try to sleep at any time of the day to catch up on some sleep they lost at night.

Insomnia Statistics You HAVE To Know

The overall economic costs of insomnia in the United States are about $30 to $35 billion.

Approximately 60 million people in the United States suffer from insomnia, but many are undiagnosed and untreated. Insomnia has been linked to a variety of health problems, including diabetes, obesity, heart disease, hypertension, and depression.

The direct cost of insomnia spent on health care is estimated at about $15 billion annually in the United States. These costs of medical care cover those borne by the patient for self-treatment and those borne by the health care system, such as organized health care providers and insurance groups.

According to the U.S. Surgeon General, nearly $15 billion annually is spent on health care related to insomnia, while $50 billion is lost in productivity.

Sleep loss can affect your job. Research shows many adverse effects on workers’ performance, including impaired problem-solving, communications, and motor skills, and decreased learning capabilities and memory functions.

An estimated overall cost to businesses of $50 billion a year is attributed to sleep loss, which in turn causes higher stress levels and decreased productivity in the workplace.

Insomnia, knowing deeply this part of sleep disorder

Are you or your family suffering from insomnia? Insomnia or sleep disorder, for some people assumed as normal thing, but if insomnia happen in longer time will cause any physiological and physic disturbance, even death.

What is insomnia?
Insomnia is defined as the inability to sleep or maintain sleep

What causes insomnia?
It can be caused by any number of factors. The most common are:
o stress, anxiety and depression – Physiological factor
Experience stress in certain period because of social condition, unfinished personal problem, financial crisis, etc
o Bad environment
Experience 1 or 2 days sleep disorder because of noisy environment, so you have to move.
o Physical illness
Maybe you are still in period of curing your illness, by the time you get well, your insomnia gone.

Three types of insomnia exist:

Transient insomnia: trouble sleeping over a period of a few nights.
Short-term insomnia: trouble sleeping for two or three weeks.
Chronic insomnia: poor sleep every night or most nights for more than 2 weeks.

What are the symptoms of insomnia?
Diagnostic and Statistical Manual of Mental Disorders-IV (DSM-IV), shows the symptoms of one who is suffering from insomnia for physiological factor
1. Difficulty in getting started, maintaining sleep, and could not fixing the problem for one month are the most problem reported.
2. Insomnia cause one becomes stress that disturb social function, daily job, or other important function.
3. Insomnia causes physiological factor is not in area of narcolepsy, sleep disorder related to respiration, circadian rhythm disorder or parasomnia,
4. Insomnia for physiological factor doesn’t happen because of psychiatric disorders such as depression, delirium.
5. Insomnia for physiological factor doesn’t happen because of physiology side effect such as consuming medicine or general medical condition.

Solution Recommended
First, the insomnia people visit doctor first. This is very important to diagnose whether they have physical pain that affect sleep disorder. If found any physical pain then physical therapy needed.
Second, DO NOT EASILY consume sleeping pills without doctor receipt. Otherwise the insomnia will be resistant. Because mostly sleeping pills as temporary healer, then after the period ends, one will suffer again from insomnia.
Third, prevent consuming alcohol drink, drugs, etc. Otherwise they will cause disorder of body parts function and neuron system normally.
Fourth, have your meals normally from quality, quantity, and time. Prevent drinking coffee, for coffee itself contains caffeine that stimulate neurons to be busy. Do not eat too much or too little, it will affect your stomach responding abnormal.
Fifth, set up your bedroom effective and efficient, comfort table lamp. For certain environment, like noise, or flooded lights will disturb concentration to sleep.
Sixth, if you know what makes sleep disorder are the unfinished problem, you had better finish it first perfectly, not half. Think rationally that as long as we live, we always face problems. Face it, not running from it.
Seventh, when you are going to sleep, do it with strong determination and physical relaxation as easy as possible.

Cure your chronic insomnia naturally

Chronic insomnia means a condition of poor sleep for more than 2 weeks for nights or every night. More facts of insomnia read what is insomnia?
Most important thing to understand that chronic insomnia is not a disease, but it is a symptom of sleep disorder.
The secret to cure chronic insomnia doesn’t lie in the all too commonly used sleeping pills, but is to be found in a few simple changes to your lifestyle and in setting yourself a clear routine.

In facts some of patients fall in condition of depression that is causing insomnia, so treating depression will cure insomnia too.
Stress is one of the major reasons behind the common sleep disorders of oversleeping and sleeplessness. Meditation and relaxing exercises can help in relieving stress. Meditation may seem like a process that is hard to learn but once you know the basics it becomes extremely easy. Meditation requires a quiet environment, slow and deep breathing and some simple positive thoughts.

Your approach to life can affect your sleep patterns too. People who are prone to worrying unnecessarily and creating imaginary phantoms of dread find it hard to sleep. A positive attitude, laughter and fun almost always help in getting sound sleep every day.
The air-conditioned culture often denies us all of sufficient exposure to sunlight. Sunlight is elemental in controlling chemicals in the brain that regulate body temperature. You have to get enough sunlight for maintaining normal body temperature and sleep patterns.

Sometimes you can be too tired to sleep. Try to relax your muscles with a massage before bedtime. You can also perform basic yogic postures like the shavaasana to gain control over evasive sleep. Concentrate only on the breathing, and it will relax the tense muscles and induce a calm slumber.
Herbal supplements and other natural remedies for depression can also help in curing insomnia. Homeopathic remedies like Ignatia Amara and Arsenicum Album are effective natural remedies for specific sleep disorders.

Insomnia treatment for both primary and secondary insomnia might include cognitive behavioral therapy (helping you to set your environment, routine and frame of mind for sleep), dietary changes, exercise, relaxation and meditation, chromo therapy (color therapy), acupuncture, bright light therapy, dietary supplements and a range of herbal remedies.

Most conventional practitioners would have you believe that there is no alternative to sleeping pills for curing insomnia. The problem with sedatives is that they induce light sleep for longer periods. Waking up from a drug-induced sleep does not leave you fresh and energetic. It leaves you groggy and tired. Sleeping pills are also addictive and result in memory loss and poor judgment. Additionally, and most importantly, sleeping pills can only provide short term relief and can treat only mild cases of insomnia.

Music Can Help With Sleeping Disorders

Millions of people around the world suffer from a number of different sleep disorders and try many methods for solving the problems that come with most of these sleep disorders. People have tried sleep aids that contain medications, relaxation techniques, mechanical sleep aids, and even creating a bed time routine to relax the body and the mind enough for the person to get enough sleep each night. There is one treatment method for sleep disorders that is often overlooked and that is using music for sleep disorders.

Using music for sleep disorders has been a common treatment method for many different people throughout history. When medieval kings had trouble sleeping at night, often from the stress of ruling and wondering which family member was plotting to kill them and take their throne, they called for their musicians to play soothing music until they had relaxed enough to go to sleep. This technique is even more common today, with mothers singing their children soft lullabies to lull them into a deep and relaxing slumber.

Today, there are many different artists that create music to soothe a person so that they can get to sleep. Most of these soothing melodies must be purchased at the local record store or other retailer that sells music as music to put a person to sleep is not really popular on radio stations across the nation. The type of music that is chosen will depend on the personal preference of the person that will be using the music to get to sleep.

There are many different versions of music that can be used as a treatment for sleep disorders such as insomnia. The most popular songs used for this purpose are instrumental melodies that are smooth and gentle to the ears. These songs contain no words and are designed to draw the person into the music where they can clear their mind and surrender to the calming sounds of the song.

Many instrumental melodies that are designed to lull a person to sleep use gentle sounding instruments, such as pianos, saxophones, and flutes for the music. This creates a relaxing sound that has nothing to focus the mind on and reduce the soothing qualities of the music. The tone of the music will ebb and flow, creating an effect in the mind similar to floating on a bubble or riding gentle waves of water. As the person listens to the music, they will begin to feel the muscles in their body lose tension and their mind begin to drift away into a deep and restful sleep.

Some people choose music that incorporates more sounds of nature than sounds of instruments in the song. The sound of whispering winds, rustling leaves, and soothing animal songs releases a primal response in some people that helps them relax more deeply, resulting in a more restful sleep. People that choose to use music to help relieve the symptoms of a sleep disorder may have to purchase several different types of music before they find the one that works best for them.

: article by Niall Roche [ Would you do anything to get a proper nights sleep? Let us help you with tips to overcome insomnia ( http://www.slumbertroubles.com/ ). This article was provided by the guys at: http://www.slumbertroubles.com%20br/ ]

Coping With The Biggest Cause Of Insomnia

While insomnia is a reasonably common complaint this makes it no less unpleasant for sufferers who lie awake for hour after hour, physcially tired but unable to "switch off" and fall asleep.

The most common cause for insomnia is stress and worry about your everyday life. For example there may be problems at work that are keeping you awake, or you may be having financial difficulties. Maybe your partner is causing you grief? Whatever happens we need to find a way for you to isolate these thoughts and lock them away at will so that you can sleep well and awake refreshed and rejuvenated.

The most powerful technique I have come across to help combat this problem involves considerable self-examination. Take the time whenever your mind starts to wonder in bed and you feel unable to sleep to examine your thoughts and take note of the issues that keep on cropping up.

After a week or so you should have a pretty comprehensive list so put aside some time when you are reasonably awake to be alone. This is "me time" and for best results you should ensure that you are not disturbed so if necessary go for a drive or a walk to escape the noise and mayhem of everyday life.

You then need to explore each of your concerns, logically, on paper. Look at the problem and how you might solve it. Brainstorm solutions no matter how extreme they may be and take the time to assess your solutions at length so that after some time you start to feel somewhat calmer.

One thing that many people find is that actually facing the stresses and strains of life head on in a positive, problem-solving way will reap real benefits in creating solutions.

There are two final stages to this puzzle now that you have your list of problems and solutions.

Firstly, have the guts to start making those changes you have devised. Only by doing this will you truly rid yourself of these concerns and feel able to sleep properly. With each problem that you cross off your list you will find yourself becoming happier and less stressed. Life will seem more colorful and enjoyable and with luck you will find yourself better able to sleep at night.

Be aware that some solutions can take time to implement, while others may unfortunately be physically impossible which is where the final stage comes in - release. You need to get into the habit every night before bed of going back to your journal and noting down anything that has arisen during the day that you feel is causing you stress.

Then leave it there.

Whilst it will take plenty of practise initially, make a promise to yourself that once a problem is written down in the book, you will not think about it again until the following day.

Most often the problem will have solved itself by the end of the next day, and if not then problems never seem so quite bad in the cold light of day where you may realise it's not so bad after all, or at worst you will be in a better frame of mind to formulate a solution.

: article by Richard Adams [ Lastly, consider getting additional insomnia help at -> http://www.naturalinsomnia.com/ ]

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Sleep Disorders and Insomnia in Women - What Causes Them and Natural Insomnia Treatments

Did you realize that women are twice as likely as men to have sleep disorders? Women are known to have frequent sleep problems during their reproductive years.

There are numerous factors which can influence a woman's ability to have normal sleep patterns. These can include hormone levels, stress levels, lifestyle, sleep environment and menstrual and pregnancy related issues. It's quite common for women to experience premenstrual sleep disturbances during which they have difficulty falling asleep, may awake during the night, or have difficulty waking up. They may experience daytime sleepiness or suffer from insomnia, which is sleeplessness, and is one of the more common symptoms associated with premenstrual syndrome (PMS).

Many women acquire unhealthy sleep patterns due to the demanding roles they face as mothers, wives and career women. Women tend to choose to ignore fatigue and work long hours, both of which cut into their sleep time. On top if these, women also frequently have their sleep interrupted by their responsibilities as mom.

Women older than 40 years of age report more sleep disturbances than do women in their 20s or 30s. Lack of sleep in perimenopausal women can contribute to decreased job performance, decreased ability to concentrate, a decline in social interaction and a lack of general well-being.

Pregnancy can also be a major factor in sleep disturbance. The sheer demands of pregnancy on the body can make a woman feel sleepy during the day and yet inhibit sleep at night - especially in the first trimester. The pregnant woman may receive better sleep in the second trimester, only to face sleep issues again in the third trimester due to the size of her abdomen and the aches and pains of pregnancy.

Lack of sleep, or poor quality of sleep during pregnancy are often attributed to frequent urination, heartburn, discomfort from bodily changes, fetal movement, low back pain, leg cramps, vivid nightmares, sleep apnea and snoring which can occur or worsen during pregnancy.

As women age other sleep disturbances tend plague them due to menopause. The causes of sleep problems during this time of a woman's life can often be blamed on hot flashes and night sweats which wake them up or make it difficult to fall asleep.

The most common sleep complaint that women report is insomnia. Women have many reasons for having insomnia (sleeplessness) including physical pain, anxiety or worry, medical conditions that disrupt their sleep, and breathing disorders.

Statistics also show that sleep apnea increases in women who are over the age of 50. As women age they are far more likely to have restless legs syndrome, periodic limb movement disorder or even narcolepsy.

There are some natural ways to combat insomnia such as herbal teas, herbal baths and aromatherapy. Here are a few you can try to help you get a good night's sleep:

Sleep Easy Bath

* 2 drops Ylang-Ylang essential oil

* 3 drops Lavender essential oil

Add to tub full of warm water and mix well.

This is a soothing, relaxing blend that helps ease away a day's stresses and strains.

Insomnia Aromatherapy Blend

Ingredients:

10 drops Roman Chamomile

5 drops Clary Sage

5 drops Bergamot

Directions:

Blend the oils well in a clean dark-colored glass bottle. Add 1-2 drops to a tissue and place inside your pillow to aid you in falling asleep.

If you prefer to make a Diffuser blend that you enjoy during the hour before bedtime, make a blend with a ratio of 2 drops Roman Chamomile to 1 drop Clary Sage to 1 drop Bergamot and add to your Diffuser.

Lavender can also help provide relaxation and drowsiness, but using more than 1-2 drops can have the opposite effect.

Sleepless Night Tea

* 1 part Chamomile flowers

* 1 part Catnip herb

* 1 part Lemon Balm herb

* 1 part Passion Flower

Use a heaping teaspoon and steep 10 minutes in boiling water. Sweeten with honey or molasses to taste.

: article by Dee Braun [ Dee Braun, a single mom of 6, is a Certified Aromatherapist, Certified Dr. of Reflexology and a natural health practitioner. Click now to visit Remedies4.com at http://www.remedies4.com/ - a large directory full of free natural health ebooks ( http://www.remedies4.com/ ) covering common ailments, illnesses, health conditions and natural healing techniques. ]

Sleeplessness and Insomnia -- A Psychotherapist Explains

Sleeplessness is something that affects most of us at one time or another and as such it's nothing to be overly concerned about. Before too long, we usually find ourselves returning to our normal sleep patterns and behaviour and things just seem to naturally fall back into place.

Yet research has found that around 30% to 50% of people report being affected by insomnia, while about 10% report suffering from chronic insomnia.

Exactly how much sleep each person needs is, of course, entirely subjective.

Some of us seem to need more and some less. But what is certain is that not everyone needs the much quoted standard 8 hours sleep. And worrying that we are not getting those full eight hours can complicate and increase sleeplessness itself.

When discussing sleeplessness, it's important to remember that insomnia is a symptom and not any kind of diagnosis. If you have been experiencing sleeplessness over a considerable period of time, it really is wise to visit your doctor, just to check that there are no underlying medical reasons.

Once you have reassured yourself that there is no physical reason for your sleeplessness, you then have the responsibility of dealing with it.

First of all, what do we know about our body's need for sleep?

Sleep is as important as food -- Though no-one fully understands sleep itself, what is clear is that we do need it. Just how much we need, however, is far less clear. Children and younger people are known to need more and, as we age, we naturally seem to find ourselves needing less sleep.

Lack of sleep affects the appetite -- The hormone which regulates hunger is called leptin. Too little sleep causes leptin levels to drop. Since leptin is the trigger that notifies the brain that the body has eaten enough, lack of this important hormone can affect our eating patterns and consequently our weight.

Affects of insufficient sleep may go unnoticed at first -- Chances are that you may not notice how tired you really are. In order to compensate for serious lack of sleep, your body will automatically take 5 to 15 second micro-naps, dipping into and out of brainwave sleep. Since this can happen with the eyes open, often it happens without you realising it. Obviously, this is not the ideal state in which to be operating machinery, driving a car of doing anything that requires your full focus and attention.

Whether or not lack of sleep is cumulative seems to depend on which authority you listen to. There are those experts in sleep research who maintain that we do indeed build up a cumulative sleep debt and there are those who firmly oppose this idea. What few would disagree upon, however, is that sleep is an individual thing, with each person having his or her own needs that alter and fluctuate in different circumstances and at varying times in the life journey.

Here are a few things you can do in order to enhance your sleep experience and get the sleep that you need:

Banish clocks from the bedroom Understand and accept that you really don't need to know the time until it's time to get out of bed. Lying awake watching the clock can only complicate and add to the anxiety of sleeplessness.

Do not watch the news Thought-provoking documentaries, intense dramas, overly stimulating TV programmes and using the computer before going to bed are all ill-advised when it comes to falling and remaining asleep. The mind needs to be in the best position to unwind when we sleep and these will elicit exactly the opposite state.

Manage internal dialogue -- Reserve the bed for sleeping and for making love. If you find yourself going over things again and again in your mind before going to sleep, get out of bed and commit your thoughts to paper or perhaps to a tape recorder.

Get out of bed after 25 minutes -- If you are unable to fall asleep within this time, get up and do something. No point in lying there worrying. Choose a boring, repetitive task that does not stimulate the mind: washing the dishes, folding clothes, dusting etc. Return to bed only when tired and ready to sleep. Stay up until then.

Try to stay awake -- This strategy is called paradoxical intent: or reverse psychology and will work only if you focus on staying awake, but not on anything else. Be sure to concentrate on the task of staying awake above any other thought.

Learn systematic relaxation or self-hypnosis -- Teach yourself how to let go of stress with relaxation exercise, or better yet, by learning self-hypnosis. Time invested in this can be deducted from time wasted by not sleeping.

Research has shown that even those who believed they got little or no sleep at all, did in fact fall asleep without realising that this was the case, proving that perceptions can indeed be unreliable.

Perhaps the most important thing to remember when dealing with sleeplessness and insomnia, is that inconvenient and worrying though it can be, your body and mind will find ways to cope.

Trust in this and sooner or later nature will do the rest.

IMPORTANT: This Information is not a replacement for medical advice. If you suspect that you have a sleep disorder you are advised to visit your doctor or other qualified health care professional.

: article by Peter Field [ Peter Field is a leading British hypno-psychotherapist, with practices in London and Birmingham, England. He is the author of many articles on psychotherapy and hypnosis, Fellow of the Royal Society of Health and Member of the British Association for Counselling and Psychotherapy. For more of his interesting articles and useful information visit his website: http://www.peterfieldhypnotherapy.co.uk/ ]

Insomnia in teens

I. INTRODUCTION
Teens are so full of potential, so full of life, so … sleepy. Research shows
that most teens do not get the sleep that they need on a daily basis.
Each person has their own need for sleep. This need may vary from
one person to another.
Teens are at an important stage of their growth and development.
Because of this, they need more sleep than adults.
The average teen needs about nine hours of sleep each night to feel
alert and well rested.
There are many factors that keep teens from getting enough sleep.
Causes for their lack of sleep include the following:
o rapidly changing bodies
o busy schedules
o active social lives
o a wrong view of sleep
Teen sleep problems can begin long before they turn 13. The sleep
habits and changing bodies of 10 to 12 - year - olds have a close link to
the teen years. The sleep patterns of teens are also firmly set in their
lives. It is not easy for them to change the way they sleep. Thus teen
sleep problems can continue well into their years as adults. For these
reasons, the information found here may apply to anyone from 10 to
25 years of age.

II. THE NEED FOR SLEEP
There are two main factors that affect how sleepy or how alert you are
at any given time in a day. The first is how long it has been since you
last slept. This is called the sleep - wake balance. If you stay awake for
too long, your sleep - wake balance will be off. This will make you
sleepy.
The second factor that affects your level of sleepiness is your internal
body clock. This clock controls the “ circadian rhythms ” in your body.

The word “ circadian ” means to occur in a 24 - hour cycle. These
rhythms make you feel sleepy or alert at regular times every day. Your
internal clock tells your body when it is time to sleep at night. It also
tells your body when it is time to be awake during the day. Everyone ’ s
body has this natural timing system. When you feel sleepy at night,
your circadian rhythms are telling you it is time to go to bed.
Most people feel a mild need for sleep in the afternoon. This need to
sleep grows much stronger at night. Because of this set rhythm in your
body, the urge to sleep will be triggered at these times of day. This
occurs no matter how much sleep you got the night before. But a lack
of quality sleep can also make you tired at the wrong times of day.
Teens can throw off their body clocks by often staying up late at night.
Their clocks will also be off if they are always changing their schedule
of when the sleep and wake - up. When their internal clocks are not set
right, teens can become very sleepy when they should be wide awake.
This can cause them to fall asleep at school, at work, or while they are
driving.


III. A SHIFT IN SLEEP
Puberty is a time when your body begins to go through many changes.
It is the stage of life when you become physically able to reproduce
sexually. There are many signs that show when this process is
underway. Girls see their breasts develop and have their first
menstrual period. Boys start to grow facial hair and hear their voices
begin to deepen. Girls have always begun to enter the stage of puberty
earlier than boys. Typically, this is between the ages of 10 and 11.
Boys usually enter puberty a couple years later. Today, some girls
begin to show signs of puberty as early as 7 or 8 years old.
One change in the body during puberty is closely related to how you
sleep. There is a shift in the timing of your circadian rhythms. Before
puberty, your body makes you sleepy around 8:00 or 9:00 p.m. When
puberty begins, this rhythm shifts a couple hours later. Now, your body
tells you to go to sleep around 10:00 or 11:00 p.m.
The natural shift in a teen ’ s circadian rhythms is called “ sleep phase
delay. ” The need to sleep is delayed for about two hours. At first, teens
may appear to be suffering from insomnia. They will have a hard time
falling asleep at the usual time. While they begin going to sleep later,
they still need an average of nine hours of sleep at night. Because
most teens have to wake up early for school, it is important for them
to go to bed on time. If they go to bed late, they will be unable to get
the sleep that they need. This change is a normal part of growing up.
With some extra care, teens will quickly adjust to the new sleep
schedule of their bodies.

If teens resist or ignore this change, they will make this time of
transition very hard on their bodies. They will only hurt themselves by
staying up too late at night doing homework or talking with friends.
Using a lot of caffeine or nicotine will also make it hard for a teen to
get quality rest. At the end of the school week, many teens are worn
out from all the sleep they missed. They think that sleeping in much
later on the weekend will help them catch up. This only throws their
body clocks off even more. It will be even harder for them to fall
asleep and wake up on time when the new school week begins.

IV. COMPETING FOR SLEEP
Teens have to balance the weight of many demands on their time. The
biggest of these demands is school. Most schools start class very early
in the morning. After a long day at school, teens may also have to
study for hours at home. An early start and a lot of homework can
combine to make it hard for them to get to sleep on time.
Teens are faced with a lot of other things that compete for their time.
Once they are old enough, many of them begin to work after school.
Some simply want to have their own money to spend. Others have to
do this to help their families. Older siblings may also be needed at
home to look after younger brothers or sisters. After class is out,
schools offer many sports teams, clubs, and activities that teens can
join. These can take up as much time as a job.
Of course, many teens also like to spend hours of their time with
friends. With all of these options facing them, there simply isn ’ t
enough time for teens to do it all. They have to give something up. Far
too often, it is their sleep that gets left out.
Peer pressure can also cause teens to make poor decisions that will
affect their sleep. They may stay out too late,
drink, smoke, or use drugs. All of these things can disturb their sleep
patterns. It is also common for teens to simply have a wrong view of
sleep. They see it as something that keeps them from the things they
want to do. It is something to be conquered. It becomes a contest to
try to get by on as little sleep as possible. They rarely consider their
need for sleep and how it affects all that they do.
The burden of these demands combines with changes in their bodies to
make it hard for teens to get the sleep that they need. This causes
them to fight a daily battle against sleepiness. They struggle to wake
up and make it to school on time. The need for an alarm clock to wake
up is a sign that they are not getting enough sleep at night. They may
doze off during class, or sleep through family activities on the
weekend. Being sleepy also makes them grouchier and more irritable.
Feelings of depression can also be caused or enhanced by
sleeplessness. Teens are unable to think as clearly or perform their best in school, sports, or at work when they are tired. A lack of sleep
will also put them at a greater risk of being in an accident in the car or
on the job.
Many barriers prevent teens from getting the sleep that they need.
Their body clock begins to shift. They face new pressures at school,
home, work, and with friends. They are faced with decisions they
haven ’ t had to make before. All of this comes at a time when they also
have many other changes in their bodies, emotions, feelings, and
moods. They need to get plenty of sleep during these changes. This
will help them feel their best about themselves and about life. A lack of
quality sleep will only make this stage of life harder for them.

V. PROBLEMS WITH SLEEP
A lack of sleep is not the only cause of daytime sleepiness. Teens may
still feel sleepy during the day even if they do spend enough time in
bed at night. The following causes may explain this excessive daytime
sleepiness in teens:
Obstructive sleep apnea
Obstructive sleep apnea (OSA) occurs when the tissue in the back of
the throat collapses during sleep. This keeps air from getting in to the
lungs. This is very common, because the muscles inside the throat
relax as you sleep. Gravity then causes the tongue to fall back and
block the airway. It can happen a few times a night or several hundred
times per night. These pauses in breathing briefly wake you up and
disturb your sleep. This can cause you to be very tired the next day.
Young men who are overweight and snore loudly are at a higher risk of
having sleep apnea.
Narcolepsy
Narcolepsy is a sleep disorder that causes people to feel severely tired
during the day. They may fall asleep suddenly at any time or place.
These “ sleep attacks ” can occur while eating, walking or driving. This
disorder most often begins to affect people when they are between the
ages of 15 and 25.
Circadian rhythm sleep disorders
These disorders are common in teens. They can cause you to be sleepy
during the school day and most alert at night. Signs of these disorders
include the following problems:
o difficulty getting to sleep until the late evening or early morning
hours
o difficulty waking in the morning for school

o sleeping very late into the morning or afternoon on weekends

Emotional problems
Huge swings in emotions and moods are also common in teens. This
can result in major sleep issues. In extreme cases, depression can
develop. This can play a huge role in disrupting a teen ’ s sleep
patterns.

Medical conditions
Medical conditions such as epilepsy or asthma can cause teens to have
a hard time sleeping. Many medications will also affect how they
sleep.


VI. PARENTS AND TEEN SLEEP
Parents play a vital role in helping teens get the sleep that they need.
You should pay close attention to how your son or daughter sleeps,
acts, and feels. They will give you signs that show they are not getting
enough sleep. See if your teen shows any of the following signs:
o has trouble waking up most mornings
o acts irritable in the early afternoon
o falls asleep easily during the day
o has a sudden drop in grades
o sleeps for very long periods on the weekends
A lack of sleep can often be confused with attention -
deficit/hyperactivity disorder (ADHD). Some young people are thought
to have ADHD when in reality they are having a problem with their
sleep. Both of these problems share many of the same signs. The most
common signs of a sleep problem that are shared by ADHD include the
following:
o trouble concentrating
o mood swings
o hyperactivity
o nervousness
o aggressive behavior
You should often remind your teen to never drive when feeling tired.
Crashes related to drowsy driving take the lives of more than 1,550
people every year. These crashes are most often caused by young
people under the age of 25.
Their lifestyle choices make them more likely to be driving when they
are sleepy. Be prepared to offer other options if you expect that your
teen may be too tired to drive. A family member, a trusted friend, or
even a taxi can provide a much safer ride for a sleepy teen.
Parents also need to help teens make wise choices about their time.
Check up on your teen ’ s schoolwork load. Help your teen balance the
demands of school, work, clubs and sports, family, and friends. Decide
what is most important, and help him or her choose what may need to
be eliminated. Teens who work should try to limit their work hours on
school nights. They can put in longer hours on weekends to earn the
money they want or need.
Try to help your teen have a proper view of sleep. Sleep is not
something to fight off or try to avoid. Sleep greatly benefits teens who
make it a priority. They feel more alert and have more energy. They
think more clearly and make better decisions. They will be happier and
enjoy life more. There are simply too many benefits of good sleep for a
teen to miss out on them.


VII. HELP FOR BETTER SLEEP
It can be hard to determine the cause of a teen ’ s sleep problems. Talk
with a family doctor if these problems with sleep continue for more
than a couple weeks. A doctor or a counselor can help teens find ways
to deal with any stress that may be causing them to have a hard time
sleeping.
They may need to see a sleep specialist if poor sleep continues to
affect their daily lives. A sleep specialist has the expertise to find the
source of sleep problems in teens. He also knows what is needed to
help teens begin to get the sleep that they need.
Most teens will sleep much better if they simply develop the habits of
good sleep hygiene. Sleep hygiene consists of basic tips that help you
develop a pattern of healthy sleep. See the Resources section of this
site to find out how anyone can start down the path to better sleep.
Because teens are in a stage of life that is very unique, the tips listed
below are even more important for them:
1. Parents should create a calm atmosphere in the home at bedtime.
2. Teens should have a regular, relaxing routine just before bedtime.
They often have busy, hectic schedules. They need a chance to unwind
at night.
3. To help them relax, teens should avoid activities that will excite
their senses late in the evening. They should find another time for
computer games, action movies, intense reading or heavy studying.
4. They should not have anything with caffeine (including soda and
chocolate) after 4:00 p.m.
5. They should also avoid smoking and drinking. Along with hurting
their health, nicotine and alcohol will disturb their sleep.
6. A regular exercise routine and a healthy diet will help them sleep
better at night.
7. Keep the lights dim in the evening. Open the curtains or blinds to let
in bright light in the morning. This helps keep their body clocks set at
the right time.
8. If they must take a nap, they should keep it to under an hour.
9. It can be hard for teens to get enough sleep during the week. They
may need to wake up later on weekends. But they should not wake up
more than two hours later than the time when they normally rise on a
weekday. Sleeping in longer than that will severely disrupt a teen ’ s
body clock. This will make it even harder to wake up on time when
Monday morning arrives.

Sleeping Pills Is NOT The Only Cure!!

Sleep? What was the difficulty? Just close your eyes and you’ll be fine.

If still was difficult to fall slept, just kept swallowing sleeping pills, froze!!

A piece of cake, man!!

Wait a minute..

Is it true that sleeping pills Is the only solution when you experienced the disturbance of sleep or insomnia?

Before you decided to become the user of sleep medicine, you better read this information below:

o People who use sleeping pills to cure their sleep disorder and insomnia will have significantly higher rate of death than those who do not, which is mean people who sleep normally will live longer

o Sleeping pills (even the newer generations) do little or nothing to improve chronic insomnia and cause long-term chemical dependency

o Sleeping pills reduce brain cell activity during the day, affecting short-term memory as well as causing a hangover effect

o Sleeping pills accentuate the GABA neurotransmitter, which keeps the nerve cells in the lung tissue from firing. This is why an overdose of sleeping pills will cause asphyxiation and over 1000 overdose related deaths each year

o GABA actuation is also responsible for impaired physical ability. Each year, thousands of traffic deaths, accidents and falls (especially in the elderly) are attributed to sleeping pills

o Sleep Apnea Patients should NEVER take sleeping pills. Sleeping pills increase the pauses and length of pause in breathing. Someone with sleep apnea could suffer brain or ocular damage from the lack of oxygen or even death

o Anyone over the age of 40 should be cautioned against sleeping pills, and anyone over the age of 65 should never take sleeping pills. Studies show that almost all people over 40 have some symptoms of sleep apnea, and anyone over 65 would be clinically diagnosed with sleep apnea

o Sleeping pills create a hypnotic dependency similar to alcohol and lower inhibitions and fear of pain or consequences. This is one reason why sleeping pills contribute to accidents and why chronic sleeping pill users are less likely to worry or take care of themselves

o Sleeping pills are very addictive and having common qualities with barbiturates which will very, very difficult to stop consuming

o Despite the facts that sleeping pills do not improve daytime functioning, people still prefer taking them because of the barbiturate feel-good effect they produce. As with many addictive drugs, they may not be helpful, but the patient feels good when taking them.

So, whether you were still deciding to use sleeping pills as the solution to your insomnia?

Why did not switch to other methods that were overcoming insomnia?

Or even you wanted to try natural insomnia remedy?

Types of Insomnia

There are several types of Insomnia:

o Transient (short term) insomnia lasts from a single night to a few weeks. Most people occasionally suffer from transient insomnia due to such causes as jet lag or short-term anxiety. If this form of insomnia continues to occur from time to time, the insomnia is classified as intermittent.
o Intermittent (on and off) insomnia is short term, which happens from time to time. Acute insomnia is the inability to consistently sleep well for a period of between three weeks to six months.
o Chronic (on-going) insomnia occurs at least 3 nights a week over a month or more. Chronic insomnia is regarded as the most serious; persists almost nightly for at least a month. Chronic insomnia is either primary or secondary:
o Primary insomnia is not related to any other health problem.
o Secondary insomnia can be caused by a medical condition (such as cancer, asthma, or arthritis), drugs, stress or a mental health problem (such as depression), or a poor sleep environment (such as too much light or noise, or a bed partner who snores).
o PSYCHO-REACTIVE INSOMNIA: Psycho-reactive Insomnia is generally caused by tension. It is generally worry that is keeping the person awake. The worry can become compounded when the Insomnia suffer begins to worry about falling asleep. Some people worry that they may become ill or die from lack of sleep.
o ENDOGENOUS INSOMNIA: This is usually caused by a discomfort within the body ranging from pain to indigestion.
o EXOGENOUS INSOMNIA: This is caused by external disturbances such as noise or a TV that is too loud. This is the easiest type of sleep disturbance to overcome.
o FUNCTIONAL INSOMNIA: This is caused by a physical problem in the subject's sleep-wakefulness center in the brain.

SLEEP

Sleep happened because of the existence hypnotoxin that hindered the brain activity, the blood circulation reduction to the brain, or the influence of the environment.

The discovery of BRAKE sleep (Rapid Eye Movement) by Eugene Aserinsky and Nathaniel Kleitman (1953) and circadian rhytm (time sleep-get up that was inappropriate more than 24 hours) by Kleitman (1963) marked the commencement of the era of the sleep research scientifically until being formed by the Centre of the Tidur Research that was first in the USA in 1972.

Although the function of sleep until this was not yet known fully, could be concluded that sleep was the active process, not only rested the brain and the physical activity.

While sleeping, energy or unsure the brain and the body that while getting up was used, it was suspected will be restored.

Whereas toxin that was gathered while getting up was neutralised or thrown away when sleeping.

The need for sleep

Although we are not yet sure of all the benefits sleep brings, several points are clear.

 

1) REM sleep is essential for emotional health. Dreaming has the function of ridding the emotional centres of the brain of unfulfilled emotional arousal from the previous day, thus leaving us more able to cope well with the next day's emotionally arousing incidents.

 

When we don't get enough REM sleep, we can often feel a bit 'hyperactive'. REM is suppressed by alcohol - you may have noticed the effect of being a bit 'wound up' the day after a heavy night's drinking. This is due, in part at least, to the fact that you have not dreamed enough. You can imagine what happens if we constantly under-dream. Click here for more information on dreaming. Anti-depressants also suppress REM sleep.

 

2) Slow wave sleep is essential for rejuvenation of physical processes. The exact ways in which this happens are as yet unclear, but we do know that the immune system benefits from a good night's sleep. A reduction in sleep of 2 hours per night has been shown to reduce the number of natural killer cells (disease fighters) by as much as 20%.

 

3) Extreme sleep deprivation can cause highly unpleasant and bizarre effects such as loss of balance, memory and even hallucinations. So we can see that a good night's sleep is not a luxury; it is an absolute necessity.

Insomnia: An Introduction

A person who is unable to fall asleep as well as cannot stay asleep for rational length of time is assumed to be suffering from insomnia. One who suffers from insomnia usually complains about their disability to close their eyes and feels anxious, at least in a short-range period. Insomnia is a kind of sleep disorder that can be organic as well as non-organic and is the result of fear, anxiety, stress, herbs, medications, depression and caffeine as well as for other unknown reasons. Insomnia may also be caused by an overactive mind or physical pain.

In short, insomnia is poor-quality sleep that caused by one or more of the following:

* Having trouble to falling asleep

* Often woke up during the night with having trouble returning to sleep

* Waking up before the scheduled time in the morning

* Not feeling well rested after waking up, even after sleeping 7 to 8 hours at night

Insomnia can generate various problems, for example is immoderate drowsiness, exhaust, energy levels reduced, trouble to staying focused, and looses concentration or feeling depressed. That’s why driving and operating machinery is very dangerous for insomniacs. Families, friends and colleagues find it very difficult to deal with someone who has not had a quality sleep. It could leads to emotional problems and depression. When suffering from serious insomnia and sleepless nights for long time, people can even experience delusions. Even losing sleep a few nights a week can significantly weaken your ability to function and decrease the quality of your life. Therefore, it is very important that you find your cause of insomnia and an insomnia cure as soon as possible.

Remember, insomnia 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.

Why are sleep problems so common?

Sleep can be disrupted easily for many of us as it requires

progressive relaxation in order to take place. Therefore anything that

raises our adrenaline levels, or causes us to worry, can interfere with

the natural process of sleep. Some people seem to be able to 'switch off'

the day's worries and can sleep in any environment. For others, sleep

seems to be much more delicate.

 

Sleeping pills - a real 'Insomnia Cure'?

 

When you haven't slept for days, the thought of 'sweet oblivion' is

extremely attractive, and who can blame those of us who choose a fail-safe

option like a sleeping pill? In the long run however, they can lead to

more problems. Sleeping pills impair quality of sleep and often have other

side-effects such as anxiety and disorientation.

 

So what can be done about insomnia in the long-term?

 

When a person has chronic insomnia it is almost as if they have 'forgotten'

how to sleep properly, or that they have become

 

conditioned to responding to the sleep situation (i.e. bedtime) with anxiety

or irritation instead of relaxation. What often needs to happen in these

circumstances is a 're-training' of the mind and body in achieving the

state necessary for sleep to occur.

 

The difficulty with sleep is that the harder you try to sleep, the less

likely it is to happen. This means we need to approach it in a different

way. Rather than going directly for the goal, we need to 'set the scene'

so that natural sleep processes can take place by themselves.

How Much Sleep Is Enough?

Animal studies suggest that sleep is as vital as food for survival. Rats, for example, normally live 2–3 years, but they live only

5 weeks if they are deprived of REM sleep and only 2–3 weeks if they are deprived of all sleep stages—a timeframe similar to death due to starvation. But how much sleep do humans need? To help answer that question, scientists look at how much people sleep when unrestricted, the average amount of sleep among various age groups, and the amount of sleep that studies reveal is necessary to function at your best.

When healthy adults are given unlimited opportunity to sleep, they sleep on average between 8 and 8.5 hours a night. But sleep needs vary from person to person. Some people appear to need only about 7 hours to avoid problem sleepiness whereas others need 9 or more hours of sleep. Sleep needs also change throughout the lifecycle. Newborns sleep between 16 and 18 hours a day, and children in preschool sleep between 10 and 12 hours a day. School-aged children and adolescents need at least 9 hours of sleep a night.

The hormonal influences of puberty tend to shift adolescents’ biological clocks. As a result, teenagers are more likely to go to bed later than younger children and adults, and they tend to want to sleep later in the morning. This sleep–wake rhythm is contrary to the early-morning start times of many high schools and helps explain why most teenagers get an average of only 7–7.5 hours of sleep a night.

As people get older, the pattern of sleep also changes—especially the amount of time spent in the deep sleep stages. Children spend more time than adults in these sleep stages. This explains why children can sleep through loud noises and why they might not wake up when they are moved from the car to their beds. During adolescence, a big drop occurs in the amount of time spent in deep sleep, which is replaced by lighter, stage 2 sleep. Between young adulthood and midlife, the percentage of deep sleep falls again— from less than 20 percent to less than 5 percent, one study suggests— and is replaced with lighter sleep (stages 1 and 2). From midlife through late life, people’s sleep has more interruptions by wakefulness during the night. This disruption causes older persons to lose more and more of stages 1 and 2 non-REM sleep as well as REM sleep.

Many older people complain of difficulty falling asleep, early mornnoting awakenings, frequent and long awakenings during the night, daytime sleepiness, and a lack of refreshing sleep. Many sleep problems, however, are not a natural aspect of sleep in the elderly. Because older people are more likely to have many illnesses that can disrupt sleep, their sleep complaints often may be due, in part, to illnesses or the medications used to treat them. In fact, one study found that the prevalence of sleep problems is very low in healthy older adults. Other causes of some of older adults’ sleep complaints are sleep apnea, restless legs syndrome, and other sleep disorders that become more common with age. Also, older people are more likely to have their sleep disrupted by the need to urinate during the night.

 

Some evidence shows that the biological clock shifts in older people, so they are more apt to go to sleep earlier at night and wake up earlier in the morning. No evidence indicates that older people can get by with less sleep than younger people.

 

Poor sleep in older people is linked to excessive daytime sleepiness, attention and memnotory problems, depressed mood, and overuse of sleeping pills.

 

Despite variations in sleep quantity and quality, both related to age and between individuals, studies suggest that the optimal amount of sleep needed to perform adequately, avoid a sleep debt, and not have problem sleepiness during the day is about 7–8 hours for adults and 9 or more hours for school-aged children and adolescents. Similar amounts seem to be necessary to avoid further increasing the risk of developing obesity, diabetes, or cardiovascular disorders.

 

Quality of sleep is as important as quantity. People whose sleep is frequently interrupted or cut short may not get enough of both non-REM sleep and REM sleep. Both types of sleep appear to be crucial for learning and memory—and perhaps for all the other restorative benefits of healthy sleep, including the growth and repair of cells.

Many people try to make up for lost sleep during the week by sleeping more on the weekends. But if you have lost too much sleep, sleeping in on the weekend does not completely erase your sleep debt. Certainly, sleeping more at the end of the week does not make up for the hampered performance you most likely had at the beginning of or during that week. Just 1 night of inadequate sleep can adversely affect your functioning and mood during at least the next day.

 

Daytime naps are another strategy some people use to make up for lost sleep during the night. Some evidence shows that short naps (up to an hour) can make up, at least partially, for the sleep missed on the previous night and improve alertness, mood, and work performance. But naps don’t substitute for a good night’s sleep. One study found that a daytime nap after a lack of sleep at night did not fully restore levels of blood sugar to the pattern seen with adequate nighttime sleep. If a nap lasts longer than 1 hour, you may have a hard time waking up fully. In addition, late afternoon naps can make falling asleep at night more difficult.

Do You Think You Have a Sleep Disorder?

At various points in our lives, all of us suffer from a lack of sleep thatcan be remedied by making sure we have the opportunity to getenough sleep. But, if you are spending enough time in bed and stillwake up tired or feel very sleepy during the day, you may have a sleepdisorder.

One of the best ways you can tell if you are getting enough goodquality sleep, and whether you have signs of a sleep disorder, is bykeeping a sleep diary, to record the quality and quantity of your sleep; your use of medications,alcohol, and caffeinated beverages; your exercise patterns; andhow sleepy you feel during the day. After a week or so, look overthis information to see how many hours of sleep or nighttime awakeningsthe night before are linked to your being tired the next day.

This information will give you a sense of how much uninterruptedsleep you need to avoid daytime sleepiness. You can also use thediary to see some of the patterns or practices that may keep youfrom getting a good night’s sleep.

 

You may have a sleep disorder and should see your doctor if yoursleep diary reveals any of the following:* You consistently take more than 30 minutes each night to fallasleep.

* You consistently awaken more than a few times or for long periods of time each night.

* You take frequent naps.

* You often feel sleepy during the day—especially if you fall asleep at inappropriate times during the day.

 

Your Sleeping Posture

Your sleeping posture can also have a very significant effect on how deep you sleep.

If you sleep on your back or on your side, you should be fine. However, if you sleep

on your front, or need to lie on your front to fall asleep; this could have some serious

repercussions on your sleep and your back!

Sleeping on your front puts unnecessary pressure on some of your vital organs, like

your stomach, liver, and intestines. You'll also put a lot of strain on your neck and

your back, which makes your sleep very un-restful, and often is a major cause of

back problems. Whenever you're sleeping in a position that puts unnecessary

pressure on your body, it makes it harder for you to sleep deeply.

How Sleep Apnea Manifests Insomnia

The clinical definition of a sleeping disorder is a disruptive pattern of sleep that may include difficulty in falling or staying

asleep, falling asleep at inappropriate times, excessive total sleep time, or abnormal behaviors associated with sleep.

There are four basic categories that each sleeping disorder can be put into: insomnia, hypersomnia, sleep disruptive

disorders, and basic trouble with adhering to a normal sleep pattern. Some symptoms of having a sleeping disorder are:

difficulty in falling asleep, daytime drowsiness, loud snoring, fatigue, depression, anxiety and lower leg movements during

sleep.

Sleep apnea is a common disorder in which a person's breathing stops during sleep for 10 seconds or more, sometimes

more than 300 times a night.

There are two main types of sleep apnea. The first is Obstructive Sleep Apnea which may represent the stoppage of

breathing due to a mechanical blockage of the airway. The second is Central Sleep Apnea which appears to be related to a

malfunction of the brain's normal signal to breathe.

Some of the symptoms of sleep apnea may include restless sleep, loud and heavy snoring which is often interrupted by

silence and then gasps, falling asleep while driving or when the person is at work or at home while watching TV, morning

headaches, loss of energy, trouble concentrating, and mood or behavioral changes.

Snoring is usually associated with apnea. Snoring is defined as noisy breathing one occurs during sleep when the flow of air

through the airways is blocked or when the airways vibrate during breathing.

Several factors tend to make people snore: nasal congestion, being overweight, smoking, drinking alcohol before bedtime,

and sleeping on your back. Sleeping pills, painkillers and other drugs that cause drowsiness can also make snoring more

likely.

Because a person is not able to sleep well or not get good nights sleep, some doctors are now conducting research to see

how Apnea manifests insomnia since both interferes with the daytime functioning o f a person. Some causes which still

have to be confirmed are the certain medicines available in the market to treat such disorder; medical conditions, excess

stress, or poor sleep habits can all affect the quality of your sleep.

To check if a person has a sleeping disorder, a diagnosis is made by a physician specially trained in sleep medicine. After a

physical examination of the upper airway and an interview with lots of questions, if it the tests have determined that the

patient has a sleeping disorder, one will have to undergo a polysomnogram (sleep test). Most sleep centers and labs

monitor 16 different sleep parameters including EEG, EKG, eye movement, chin movement, air flow, chest effort, abdomen

effort, SaO2, snoring and leg movement. Each parameter serves to help the physician make a correct diagnosis.

Test are conducted in a sleep room much like a motel room. A technician will paste electrodes at certain points on your

head, face, body and legs. Those electrodes will be hooked to monitoring equipment that will record the entire night study.

Most patients do not experience anxiety or difficulty in going to sleep. The patients in most case are extremely sleepy and

will be asleep in just a few minutes.

Once a correct diagnosis has been made, the doctor may recommend a variety of treatments available for those that suffer

from sleep apnea, including medications, behavioral therapy, and, in extreme cases, surgery.

Although over-the-counter sleep aids may be helpful it is not advisable to use these products on a regular basis. These

sleep aids don't eliminate the problem but only provide temporary relief and may become less effective after a few days of

use.

Doctors however often recommend a prescription device called a continuous positive airway pressure (CPAP) device for

patients with sleep apnea. During sleep, the patient wears a mask that fits over the nose. The mask is attached to an air

compressor adjusted to blow enough air through the nose to keep the airway open. If a CPAP device doesn't help, then

surgery on the upper airway may be the last resort.

By developing good sleeping habits, one may be able to break the pattern of sleeplessness without needing other therapies.

Good habits include going to bed and waking up at a regular time, eliminating naps, and avoiding stimulation from exercise

or caffeine shortly before bedtime. Relaxation techniques and changes in diet can also help some people.

 

Reduce Worry/Anxiety

Perhaps you're someone whose mind is always busy. Do you think about the events of your day as you wind down for the evening? Do you worry about

your family, your job, your finances, and what tomorrow will bring?

Sometimes it's difficult to empty your mind of all these details long

enough to fall asleep. This can lead to tossing and turning as your mind fights

sleep.

There are several ways that you can reduce the worry about situations

and events in your life long enough to allow you to rest and fall asleep. The

key is finding a process that works for you. The goal is to clear your mind and consciously realize that tomorrow is the time to tackle problems and tonight is the time to sleep.

One technique you can try is the practice of writing down all your worries and concerns before you retire for the night. Keep a notebook available for just this purpose.

List in point form those things that you are worrying about. Make note of which of these items you can deal with tomorrow. Have a decisive plan of action for what you are going to accomplish tomorrow.

This will make you feel positive that tomorrow you will take care of certain items on your "worry list".

Make a separate list in your notebook that contains only those things in your life over which you have no control. Firmly tell yourself that these items are beyond your power.

Once you have completed your two lists it is time to close the notebook and repeat to yourself that you will not think of these worries until tomorrow.

If, during the night, you find yourself thinking about any of the items in either list make a mental note to catch yourself and sternly remind yourself that the covers of the notebook are closed and cannot be opened.

Another technique for keeping daily anxiety and worry out of your thoughts while you try to fall asleep is to keep a daily diary.

Make sure to include all your worries and fears in your diary along with the events of the day. The goal here is to actualize your feelings in writing so

that you can be free of them in the evening.

The act of physically writing is the key here to acknowledging that you are worried while at the same time giving yourself permission to rest and deal

with these feeling tomorrow.

You can reduce the effects that worry and stress can create for your

body by using some of the other methods for achieving relaxation described in this book.

You may want to consider a combination of soothing music and yoga to

clear your mind. Or perhaps reading quietly will keep your mind from

wandering back to the stressful thoughts you had during the day.

Once again, the goal here is to relax and prepare you for a night of restful sleep.

 

The Interrelationship of Depression and Insomnia

Insomnia is a sleeping disorder characterized by any of the following: a) light, interrupted sleep that one is still tired upon

waking up, b) not being able to sleep, even if fatigued, c) lack of sleeping hours.

Insomnia can be classified into three types based on the length of time it affects an individual.

Transient insomnia lasts only a few days and is usually due to changes in living or working conditions, which may be minor

or traumatic.

Short-term insomnia, or acute transient insomnia, lasts for less than three weeks and has similar causes as transient

insomnia.

Chronic insomnia, on the other hand, is more complex. This condition is characterized by one of the following: a) light,

interrupted sleep that one is still tired upon waking up, b) not being able to sleep, even if fatigued, c) lack of sleeping

hours.

Based on the causes, chronic insomnia may be considered as primary or secondary:

* Primary chronic insomnia - when the insomnia is not caused by any physical or mental imbalance.

* Secondary chronic insomnia - may be caused by physical and mental conditions, such as depression, or emotional and

psychiatric disorders.

Since insomnia is just a symptom of an underlying disease or an imbalance, evaluating the cause of insomnia is very

important before prescribing any medication.

Depression is the most common cause of chronic insomnia, especially in the elderly.

A study shows that depressed elderly patients, if they suffer from insomnia, have a tendency to be depressed for over a

year.

Another study shows that even without a history of depression, if an elderly patient suffers from insomnia, they have a high

risk of being depressed. This is usually observed in women.

It has been proven that insomnia can affect ones' lifestyle negatively. Once this happens, the person starts to worry.

Worrying, then causes depression.

Depression is an emotional condition characterized by sadness or misery. Although many have experienced this at one

time, clinical depression is a mood disorder characterized by feelings of sadness, anger or frustration affect daily life for an

extended period of time.

Another interesting relationship between depression and disrupted sleep is that some medications used for depression can

cause insomnia. This is because these medications are used to make the patient more energetic, that at times, these make

the patient anxious.

The new anti-depressants that have stimulant effects include Prozac, Paxil, Zoloft and other serotonin-reuptake inhibitors.

Serotonin-reuptake inhibitors are substances that prevent the reabsortion of substances in the kidney. During the

biological elimination process of substances taking place in the kidney, some substances are reabsorbed in the kidneys,

thus, prolonging the effect of such substances.

With the presence of serotonin-reuptake inhibitors, serotonin is not reabsorbed and is continued to be eliminated from the

body.

Serotonin is an important monoamine neurotransmitter that plays a large role in depression, anxiety and bipolar disorders.

Some serotonin is converted by the pineal gland, the pea-sized gland at the center of the brain, into melatonin. Melatonin

is a hormone that helps regulate the sleeping and waking cycles.

In addition to the prescribed medications to treat insomnia, a patient may also practice the following procedures to combat

insomnia.

* Control exposure to caffeine, alcohol and nicotine.

These three substances are known to disrupt one's normal sleeping patterns.

* Maintain regular sleeping time and waking time.

This would help in maintaining the circadian rhythm thus minimizing the effects of fatigue caused y insomnia.

* Regular exercise is good for the body but this shouldn't be done late in the afternoon or early in the evening.

This is because exercise tends to start-up the body. If the body has gained more energy by the end of the day, this can

prevent one from being able to sleep at night.

* Go to be only when about to sleep. Reading or watching TV in bed is discouraged or to be avoided.

When the mind is conditioned that the bed is for sleeping, once one goes to bed, he or she can readily get some sleep.

* Eat meals regularly.

Meal intake affects biological activities due to increased blood blow to the stomach.

These pointers may be helpful in managing conditions associated with insomnia. Still, some situations require sleeppromoting

medications prescribed by a medical specialist.