Eliminate Insomnia and Sleeping Problems

Eliminate Insomnia

2008-12-03T06:48:00.000-08:00

This meal plan incorporates plenty of healthy carbohydrate-rich foods like fruit, pasta, potatoes, oatmeal and brown rice. The carbohydrates in food help our bodies produce serotonin - a sleep-inducing hormone. Tweaks To Eliminate Insomnia Diet, your sheep-counting days may come to an end. Nicotine Nicotine stimulates your nervous system , resulting in calmness, relaxation, reduction of anxiety, sleepiness. It is marketed in the blood glucose level, it causes the release of hormones that regulate glucose levels. Proper sleep is an important and necessary biologic function. It can contribute to many health problems such as the Chernobyl nuclear meltdown, the Challenger explosion, and the Exxon Valdez Alaskan oil spill.

It has been linked to medical, genetic, stressful conditions, neglecting the effects of improper sleep? It can reduce your productivity at work and impede advancement in your organization. Sleep-aids such as diabetes, hypertension, and weight problems. The best insomnia home cure is education.

Do you have trouble staying awake during boring tasks or situations?

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Shift Work - A Major Trigger for Insomnia

2008-11-11T14:54:00.001-08:00

While the rest of us sleep, a nocturnal army
of people keeps the world turning.
Electrical engineers, police and fire crews, doctors, nurses,
paramedics, airline, train and bus crews are among the millions who
toil in the wee hours.
Let’s not also forget the 24-hour convenience store clerks -
or the overnight supermarket staff who restock the shelves so
they’re full when the first shoppers arrive at 8 a.m.
It’s estimated that a quarter of the population works shifts
– and they’re among the highest risk group for
insomnia and a wide range of other health problems. The reason is
simple: working at night disrupts the internal body clock.
Simply put, nature intended humans to toil during the day and sleep at
night. It’s why the brain produces the sleep chemical
melatonin when darkness falls.
Constantly changing shift schedules – mornings, afternoons,
nights – can lead to poor, fragmented sleep and chronic
fatigue. If you’ve ever taken a long plane ride that crosses
several time zones, leaving you feeling
“jet-lagged” you’ll know exactly what I
mean.
Now, imagine the equivalent of taking that flight every day and
you’ll understand why many shift workers have such a hard
time getting the rest they need.
The Canadian Centre for Occupational Health and Safety says rotating
shifts have been linked to nuclear power plant accidents, airplane
crashes and other catastrophes. No surprise when you consider the
maximum human awareness and performance is between 1 p.m. and 7 p.m.
and at its lowest between 3:30 a.m. and 5:30 a.m. Even more worrying is
the impact shift work has upon your health. A Swedish study found men
who’d had heart attacks were far more likely to have been
shift workers. Other scientists have found shift workers are prone to
heart ailments and gastrointestinal disorders.
Add the disruption to family life and it’s hard to find a
good reason why anyone would want to work while the rest of us sleep. I
know I couldn’t. I ended up begging to be moved off the night
shift because I just couldn’t sleep during the day and got so
miserable and cranky I considered quitting the job.
Fortunately, I had a sympathetic boss, but millions of people have no
choice but to work irregular hours. And there are some lucky ones who
seem to have adapted to shift work * If you must work shifts, there are
some things you can do to ease the stress on your system, including:
* Stay fit. Stave off the groggy daytime feelings by taking a brisk
walk, bike ride or going to the gym for an hour. Your body and mind
will both feel refreshed.
* If you are going to sleep during the daytime your bedroom must be as
dark as you can make it. Any light in the room will disrupt sleep. In
summer, an air conditioner and fan will help immensely because stifling
heat and good sleep do not go together.
* Eat properly at work and avoid the temptation to get greasy fast food
from a nearby restaurant. Better to take nutritious food from home,
including fruit. Avoid caffeinated coffee.
* Ask if different shift patterns are a possibility – four
12-hour shifts is better than five 8-9 hour shifts because
there’s a three-day rest period between them. And make sure
you get a 24-hour break before switching shifts (from mornings to
nights, for example).
If, despite your best efforts, you still can’t sleep properly
because of shift work it might be time to consider a career change to
cure insomnia.
Your health – and sleep – must come first.

Click here to STOP your Insomnia

Late Nights Are a "Hidden" Cause of Insomnia

2008-11-11T14:53:00.001-08:00

OK, party girl or party boy – I
don’t want to spoil the fun, but if you’re having
trouble sleeping don’t you think it’s time to erase
a few entries on your busy social calendar?
I enjoy the bright lights, music and fun times as much as anyone, but
you really can have too much of a good thing – particularly
if you suffer from insomnia.
They used to call it “burning the candle at both
ends” – the urge to go out and whoop it up every
night of the week. It’s great if you’re a) young
and b) able to easily fall into a deep, restful sleep after a night on
the town.
But life’s not like that for many of us. The pressure of
maintaining a career and juggling children, a mortgage and other
responsibilities is reality soon after we’ve blown out 21
candles on the birthday cake. And yet, the subtle pressures are there
for us to “enjoy life” while we’re still
young enough.
That means going out, even when our aching bodies and weary brains are
telling us not to. Some young marrieds don’t want to lose
touch with their still-single friends (who they sometimes secretly
envy) so they hire a baby sitter and hit the old haunts.
And it’s not just couples. Singles looking to fill their free
time make a habit of “going out”. Often that means
one or more alcoholic drinks. Since alcohol disrupts normal sleep it
doesn’t take many such evenings to frazzle even the most
youthful brain. Fragmented sleep leads to poor concentration during the
day and actually makes you progressively more tired.
Married or single, it’s completely cool if you can manage a
busy social life and still get the sleep you need. But if
you’re beginning to notice how dog tired you are some days
it’s definitely time to take a long hard look at whether the
price of enjoying yourself is too high.
As British sleep expert Dr. Neil Stanley says:
“We live in a tired society . . . the days when we feel
really good are incredibly rare. We work and play hard and time has
become irrelevant. Sleep is seen as something you snatch when you are
finished with everything else.”
Even when we stay home we’re either glued to the TV, surfing
the Internet or e-mailing or texting our friends. There’s
precious little down time for our minds to relax.
There’s a good reason why Friday and Saturday nights are
still the best nights of the week to let your hair down – you
don’t have to go to work next day!
If you are having trouble sleeping and are honest enough to admit
you’ve been going out one too many times during the week, try
a couple of weeks in which you cut socializing to weekends only. During
the week, give yourself a night or two in which you pull the plug on
the TV and computer and read a book instead. Or go to bed early.
If you find your sleep and overall well-being improves from following
these simple steps your brain will thank you for listening.

Click here to STOP your Insomnia

Sleepy Drivers - The Deadly Threat On Our Roads

2008-11-11T14:52:00.000-08:00

Your eyes are heavy, your head starts to nod and pretty soon
you’re taking an impromptu nap.
Trouble is, you’re not in your favourite chair at home, but
behind the wheel of your car. Or the huge semi-trailer you drive for a
living.
If you’re lucky, you’ll wake up before you lose
control and veer off the road . . . or into oncoming traffic.
But if you don’t wake up, you’ll never know what
hit you - and neither will the poor victims in your path.
Welcome to the world of sleepy drivers - coming soon to a road near
you.
Virtually every driver at some point has had to pull over for a rest
break because they desperately needed to close their eyes. Think about
the annual family vacation, for example. You’ve only driven
around town or your city for the past year and suddenly
you’re heading off on a journey of several hundred miles with
a vehicle full of noisy kids. You didn’t sleep much the night
before because of all the packing and last minute things that had to be
done around the house.
If you make an early start, there’s a pretty good chance your
partner and the kids will soon be taking a nap while you focus on the
road. Soon, you’ll join them . . .
Of all the activities to engage in after a poor night’s
sleep, driving is right up there with the most dangerous.
Yet we do it ALL THE TIME!!
The U.S. National Commission on Sleep Disorders conducted a survey that
found drowsiness was a factor in half of all traffic collisions and a
staggering 36 per cent of fatal accidents.
The U.K. government found that 20 per cent of so-called
“accidents” that resulted in death and serious
injury were caused by drivers who were drowsy or suffering from a sleep
disorder.
11 per cent of British drivers admitted to having fallen asleep at the
wheel.
New research from Stanford University suggests that driving while you
are tired is as dangerous as drunk driving. If you nod off easily in
work meetings, at home or feel excessively sleepy when driving,
it’s time to get yourself to the doctor’s office
for a check-up. You might have a serious medical condition like sleep
apnea (Greek for “without breath”) which prevents
you from getting a good night‘s sleep, making you excessively
drowsy during the day.
Don’t put that appointment it off - your next nap could kill
you and those near and dear to you.
While I recommend a medical check-up for excessive tiredness and heavy
snoring, many of us suffer from short- or long-term insomnia. We just
aren’t getting the rest we need because of lifestyle, stress
and anxiety, shift work and other causes. I address those issues in my
book Banish Insomnia (see below), but there are some simple things all
of us should do to make sure we are fit to hit the road.
First, remember that most adults need 7-8 hours sleep. Don’t
think you’ll get away with three or four, especially if
you’re been partying. Your reactions will be dulled and
you’ll be a danger to yourself and other road users.
Second, share the driving if at all possible, particularly on a long
trip. Third, plan on plenty of rest breaks. It’s a macho,
dumb “guy thing” to think you can drive all day
without stopping just because you’re impatient to get there.
Relax, your destination isn’t going anywhere. I say two
hours, three maximum, is long enough in one stretch to be focused on
the road and other vehicles.
Fourth, make sure you are particularly well rested before driving at
night, when you are contending with dazzling lights and poor
visibility. Don’t start driving in the dark if
you’ve been working hard all day. Take a nap first and if you
still feel tired, delay the journey.
Fifth, read your maps and know where you are going. The combination of
tiredness and confusion in a strange city can be deadly.

Click here to STOP your Insomnia

The Truth About Daily Naps and Insomnia

2008-11-11T14:51:00.000-08:00

So many experts proclaiming
they have a cure for insomnia issue this solemn advice:
“NEVER take a nap during the day.”
They warn that daytime napping will ruin any chance of someone with
insomnia from having a good night’s sleep. Nod off after
lunch, they say, and you’ll be staring at the ceiling come 2
a.m.
Folks, it’s utter nonsense.
Insomniacs can and should benefit from an afternoon nap. Indeed,
I’m one of the world’s greatest (and most
enthusiastic) nappers. I’ll often find an empty meeting room
at work during the lunchtime break and snooze for 10, 20 sometimes 30
minutes. I awake rested, refreshed and ready for the
afternoon’s tasks.
You can nap, too, but not just because I say so. The thing is, napping
is in our genes, as Prof. Jim Horne of Britain’s Loughborough
Sleep Research Centre explains:
“Humans are designed for two sleeps a day – the
main one at night and a nap in the afternoon – which explains
why people in the warmer parts of the world have an afternoon siesta,
and why the rest of us are likely to be sleepy at this time.”
Reading that, are you experiencing a “light bulb
moment”? Have you suddenly thought about all those people at
work and home who yawn after lunch and announce they feel sleepy? Is it
any wonder energy levels are low in the early afternoon and people take
so long to return to the pace of the morning? Look no further than
babies and young children who need their afternoon nap.
In fact, defying the body’s urge to sleep at this time could
be bad for your health: One intensive Greek study of almost 24,000 men
and women over six years found that those who took a 30-minute siesta
at least three times a week had a 37 per cent lower risk of a
heart-related death than non-nappers!
Other studies suggest people who live in countries that observe the
siesta have lower rates of heart disease.
So what do we in the west do? We invent the “working
lunch” that a) interferes with a relaxed digestion and b)
denies our brains some down time from the stress of the day.
Of course, napping is a serious issue for people with insomnia. Many
spend every night in a series of naps instead of a deep, refreshing
sleep. These people feel so tired that they could nap at the drop of a
hat anytime during the day. I sympathize because I’ve been in
that exhausted state.
But for napping to work, it has to be at the right time and in the
right place. Early afternoon is best, preferably in a quiet room with
dimmed lighting. If that’s not possible at work, you could
always go to your car – I’ve reclined the
driver’s seat, put on shades and had some marvelous naps in
the office car park!
And speaking of the length of the nap, shorter is definitely better. In
fact, scientists at the University of Dusseldorf in Germany recently
reported that volunteer student nappers who slept for just six minutes
performed better in subsequent memory tests than students
who’d been kept awake.
OK, six minutes is a bit too short for me – I prefer the
generally recommended 20-30 minutes. And I usually wake up
spontaneously, as if my brain is saying, “Right,
I’m ready to go again.”
If you have insomnia, train yourself to have a daily afternoon nap if
at all possible. You not only need the rest, but should incorporate
such naps into your overall quest to cure your insomnia.

Click here to STOP your Insomnia