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/ ]

Privacy Policy

Privacy Policy for http://sleeping-disorders-insomnia-tips.blogspot.com

The privacy of our visitors to http://sleeping-disorders-insomnia-tips.blogspot.com is important to us.

At http://sleeping-disorders-insomnia-tips.blogspot.com , we recognize that privacy of your personal information is important. Here is information on what types of personal information we receive and collect when you use visit http://sleeping-disorders-insomnia-tips.blogspot.com , and how we safeguard your information. We never sell your personal information to third parties.

Log Files
As with most other websites, we collect and use the data contained in log files. The information in the log files include your IP (internet protocol) address, your ISP (internet service provider, such as AOL or Shaw Cable), the browser you used to visit our site (such as Internet Explorer or Firefox), the time you visited our site and which pages you visited throughout our site.

Cookies and Web Beacons
We do use cookies to store information, such as your personal preferences when you visit our site. This could include only showing you a popup once in your visit, or the ability to login to some of our features, such as forums.

We also use third party advertisements on http://sleeping-disorders-insomnia-tips.blogspot.com to support our site. Some of these advertisers may use technology such as cookies and web beacons when they advertise on our site, which will also send these advertisers (such as Google through the Google AdSense program) information including your IP address, your ISP , the browser you used to visit our site, and in some cases, whether you have Flash installed. This is generally used for geotargeting purposes (showing New York real estate ads to someone in New York, for example) or showing certain ads based on specific sites visited (such as showing cooking ads to someone who frequents cooking sites).

You can chose to disable or selectively turn off our cookies or third-party cookies in your browser settings, or by managing preferences in programs such as Norton Internet Security. However, this can affect how you are able to interact with our site as well as other websites. This could include the inability to login to services or programs, such as logging into forums or accounts.

AdSense Privacy Policy Provided by JenSense

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.