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/ ]