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What To Do When You Suffer From Insomnia

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What Are The Types Of Insomnia


Insomnia can come and go, or it may be an ongoing, longstanding issue. There is short term insomnia and chronic insomnia:

  • Short term insomnia tends to last for a few days or weeks and is often triggered by stress.
  • Chronic insomnia is when the sleep difficulties occur at least three times a week for three months or longer.

Quality Versus Quantity Of Sleep

The quality of their day is what makes people who have insomnia different from people who typically sleep fewer hours or who have a different sleep disorder. With insomnia, you sleep so badly that you feel grouchy and perform poorly during the day. But it is possible to be a restless sleeper or to sleep less than 8 hours a night and yet get the amount of sleep you need. If you wake up refreshed with energy and are able to get things done during the day, then you are probably getting enough sleep.

Not getting enough sleep can affect your quality of life. It can lead to serious problems including household injuries, car crashes, anxiety, and depression. Talk with your doctor if you think that you have insomnia.

Exercise Improves Sleep Quality

Regular physical activity reduces the risk of insomnia and helps you get a restful night’s sleep. Studies have shown that getting as little as 10 minutes of aerobic activity per day is enough to significantly improve sleep quality. Cycling, running, and swimming are good options. To make exercise as conducive to sleep as possible, avoid working out within 3 to 4 hours of your bedtime. Mind-body exercises like yoga and tai chi are relaxing to do in the afternoon or evening. They are great for relieving stress and set the stage for you to get good deep sleep.

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Get Up At The Same Time Daily

Creating a routine can be an effective way to combat sleep anxiety and insomnia. By getting up at the same time every day, your body will naturally start to adjust your internal clock or circadian rhythm.

One sleep study, highlighted in the Guardian as A Cure for Insomnia, found that getting up at the same time every day helped the participants body feel sleepy around the same time every night. Over time, this helped the participants bedtimes become consistent.

However, creating a nighttime routine can also have similar effects. Winnie Yu for WebMD suggests creating a nightly routine can help relax your body as it starts to anticipate and expect sleep as you follow through each step. It can also help relieve anxiety, as you know what to expect each night and each morning.

Prevent Nighttime Bathroom Interruptions

Do you suffer from insomnia? Here are some simple ...

IIt is not good to be dehydrated but drinking too many fluids may lead to frequent nighttime urination which may interfere with your ability to get enough sleep. If you find yourself getting up to urinate frequently throughout the night, it may be a sign of a medical problem. See your doctor for an evaluation. Limiting fluid intake for at least a couple of hours before bedtime may help reduce or eliminated nighttime trips to the bathroom. Keep a nightlight in the hallway and bathroom so you can find your way easily without tripping and turning on the lights which may throw off your sleep schedule.

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Do You Suffer From Insomnia Pink Noise May Help

Insomnia is the clinical term for people who have trouble falling asleep, difficulty staying asleep, waking too early in the morning, or waking up feeling unrefreshed. If you suffer from insomnia, pink noise may help you get the sleep you so desperately need.

Causes of Insomnia:

A few of the many causes of insomnia are stress, poor sleep habits and eating right before going to bed. Lets focus on stress. Most people say their lives have stress. Some people say their lives are full of a lot of stress. It is hard to relax and get to sleep when we are operating under a lot of stress and worry. We get into bed but our brains dont just turn off along with the bedroom lights. We tend to lay there and think about everything that is stressing us out making it impossible to fall asleep insomnia just continues to be a problem. Pink Noise may help relax your brain so you can sleep.

Solutions for Stress:

There are many things we can do to help relieve the stress. Some people get into various kinds of exercise that helps. Exercise is certainly good for our general health and it can wear us out so at least our bodies are tired when we get into bed. Yoga has long had a reputation of helping with stress and relaxation. Eating a healthy diet is important also.

Pink Noise for relaxing the brain:

SoundOff pink noise earbuds may help you relax and get the sleep you need.


The Four Key Elements To Cultivating Relaxation

For thousands of years, relaxation has been a central focus of spiritual and cultural practices, enabling a sense of calm and connection with oneself and the surrounding world.

Only in recent decades, though, have meditative practices for relaxation become a focus of scientific research, which has come to identify four key elements for fostering the relaxation response.

  • A quiet environment. Quiet does not have to mean completely silent. Calming sounds or music can be beneficial. Loud, abrasive sounds or noises should be avoided.
  • A focus of attention. A word, phrase, mantra, breathing pattern, or mental image can all be used to draw your attention and reduce thinking about external concerns.
  • A passive attitude. Accepting that its normal for your mind to wander allows you to remain at-ease and draw your focus back to the object of your attention.
  • A comfortable position. Finding a cozy place to relax is critical. Naturally, when relaxing to fall asleep, the recommended position is lying in bed.
  • All of the following methods are ways of achieving these core elements so that you can calmly fall asleep. Keeping these basics in mind empowers you to adjust these methods to suit your preferences.

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    What Are The Causes Of Insomnia During Pregnancy

    Multiple factors can cause insomnia during pregnancy:

    • Discomfort: Increased weight and changed body composition can affect positioning and comfort in bed.
    • Disrupted Breathing: Growth of the uterus places pressure on the lungs, creating potential for breathing problems during sleep. Hormonal changes can increase snoring and the risk of central sleep apnea, which involves brief lapses in breath.
    • Reflux: Slower digestion can prompt disruptive gastroesophageal reflux in the evening.
    • Nocturia: Greater urinary frequency can create the need to get out of bed to go to the bathroom.
    • Restless Leg Syndrome: The exact cause is unknown, but pregnant women have a greater risk of RLS even if they have never had symptoms before becoming pregnant.

    Studies have found that more than half of pregnant women report sleeping problems consistent with insomnia. In the first trimester, pregnant women frequently sleep more total hours, but the quality of their sleep decreases. After the first trimester, total sleep time decreases, with the most significant sleeping problems occurring during the third trimester.

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    What Are The Causes Of Insomnia In Teens

    Poll – Do You Suffer From Insomnia or Struggle to Sleep? | Loose Women

    Insomnia has been estimated to affect up to 23.8% of teens. Biological changes push teens toward a later, night owl sleep schedule, but they usually cant sleep as long as they would like in the morning because of school start times.

    Teens may be especially susceptible to overscheduling and stress from school, work, and social obligations. Teens also have high rates of using electronic devices in their bedroom. Each of these factors contributes to a high rate of insomnia during adolescence.

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    General Tips For Sleeping Better

    The following are commonly advised to help promote sleep in people with sleep difficulties, and may be all that is necessary:

    • Reduce caffeine – do not have any food, medicines, or drinks that contain caffeine or other stimulants for six hours before bedtime . Some people have found that cutting out caffeine completely through the day has helped.
    • Do not smoke within six hours before bedtime.
    • Do not drink alcohol within six hours before bedtime.
    • Do not have a heavy meal just before bedtime .
    • Do not do any strenuous exercise within four hours of bedtime .
    • Body rhythms – try to get into a routine of wakefulness during the day and sleepiness at night. The body becomes used to rhythms or routines. If you keep to a pattern, you are more likely to sleep well. Therefore:
    • No matter how tired you are, do not sleep or nap during the day.
    • It is best to go to bed only when sleepy-tired in the late evening.
    • Switch the light out as soon as you get into bed.
    • Always get up at the same time each day, seven days a week, however short the time asleep. Use an alarm to help with this. Resist the temptation to lie in – even after a poor night’s sleep. Do not use weekends to catch up on sleep, as this may upset the natural body rhythm that you have got used to in the week.
  • The bedroom should be a quiet, relaxing place to sleep:
  • It should not be too hot, cold, or noisy.
  • Earplugs and eye shades may be useful if you are sleeping with a snoring or wakeful partner.
  • Go to bed when sleepy-tired.
  • How Do You Define Insomnia

    According to Dr Lam, insomnia can be divided into three main categories difficulty in maintaining sleep difficulty in initiating sleep and early morning awakening. According to a study by the society, more than 10 per cent of Hongkongers suffer from one or more of these three conditions.

    Most patients are diagnosed with the first two types, while the latter one affects mostly elderly people and people with depression, Lam says. If the situation happens three or more days a week, and lasts for three months, then its very likely youre suffering from an insomnia disorder.

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    Insomnia And Irregular Sleep Schedules

    In an ideal world, the bodys internal clock, known as its circadian rhythm, closely follows the daily pattern of day and night. In reality, many people have sleep schedules that cause misalignment of their circadian rhythm.

    Two well-known examples are jet lag and shift work. Jet lag disturbs sleep because a persons body cant adjust to a rapid change in time zone. Shift work requires a person to work through the night and sleep during the day. Both can give rise to a disrupted circadian rhythm and insomnia.

    In some people, circadian rhythms can be shifted forward or backward without a clear cause, resulting in persistent difficulties in sleep timing and overall sleep quality.

    What Prescription Medicines Treat Insomnia

    Do YOU suffer from insomnia? You may be deficient in ...

    Prescription medicines can help treat short-term or long-term insomnia. But your doctor or nurse may have you try first rather than medicine to treat insomnia.

    The types of prescription medicines used to treat insomnia include and certain kinds of antidepressants. Prescription sleep medicines can have serious side effects, including sleepiness during the daytime and increased risk of falls for older adults., They can also affect women differently than men. In 2013, the Food and Drug Administration required drug companies to lower the recommended dose for women of certain prescription sleep medicines with zolpidem, because women’s bodies do not break down the medicine as quickly as men’s bodies do.

    If you decide to use a prescription sleep medicine:

    • Ask your doctor, nurse, or pharmacist about any warnings and potential side effects of the medicine.
    • Take the medicine at the time of day your doctor tells you to.
    • Do not drive or do other activities that require you to be alert and sober.
    • Take only the amount of medicine prescribed by your doctor.
    • Tell your doctor, nurse, or pharmacist about all other medicines you take, both over-the-counter and prescription.
    • Do not drink alcohol.
    • Do not take medicines that your doctor has not prescribed to you.
    • Talk to your doctor or nurse if you want to stop using the sleep medicine. You need to stop taking some sleep medicines gradually .

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    Dietary Supplements For Insomnia

    There are many dietary and herbal supplements marketed for their sleep-promoting effects. Although they may be described as natural, be aware that sleep remedies can still have side effects and interfere with other medications or vitamins youre taking. For more information, talk to your doctor or pharmacist.

    How To Help Get Rid Of Sleep Paralysis

    According to a study via Science Direct, researchers define sleep paralysis as “a common, generally benign, parasomnia characterized by brief episodes of inability to move or speak combined with waking consciousness.” If you’re struggling with this, Medical News Today has some suggestions to help alleviate sleep paralysis symptoms like trying to not fall asleep on your back. Laying on your back seems to be the most common way of experiencing this sleep condition.

    Medical News Today also recommends doing everything you can to get uninterrupted sleep during the night. Repeatedly waking up at night has been shown as a potential risk factor. Avoiding stimulants like coffee, tobacco or alcohol could also be helpful in achieving peaceful sleep. Practicing meditation and relaxation techniques before bed could also help to quiet your mind. In addition, trying to move your fingers and toes during sleep paralysis has been shown to help disrupt it. Lastly, if you struggle with this regularly and think it could be related to stress or anxiety, it could be worth looking into cognitive behavioral therapy.

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    Treating Insomnia With A Better Sleep Environment And Routine

    Two powerful weapons in the fight against insomnia are a quiet, comfortable bedroom and a relaxing bedtime routine. Both can make a big difference in improving the quality of your sleep.

    Make sure your bedroom is quiet, dark, and cool. Noise, light, a bedroom thats too hot or cold, or an uncomfortable mattress or pillow can all interfere with sleep. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light. Experiment with different levels of mattress firmness, foam toppers, and pillows that provide the support you need to sleep comfortably.

    Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if youre tired. This will help you get back in a regular sleep rhythm.

    Turn off all screens at least an hour before bed. Electronic screens emit a blue light that disrupts your bodys production of melatonin and combats sleepiness. So instead of watching TV or spending time on your phone, tablet, or computer, choose another relaxing activity, such as reading a book or listening to soft music.

    Avoid stimulating activity and stressful situations before bedtime. This includes checking messages on social media, big discussions or arguments with your spouse or family, or catching up on work. Postpone these things until the morning.

    Side Effects Of Medication


    If you havent been getting a decent nights sleep for a while, it is worth looking up the side effects of any medication that you may be taking. Quite often, medications hide a multiplicity of side effects and a common side effect is insomnia. Apart from upsetting your REM sleep which is the deep sleep that most people experience when sleeping normally, medications can also contain content such as caffeine and other stimulants which may just be stopping you from sleeping correctly.

    If you feel that this is a cause, dont despair. Your doctor may be able to change the times that you take your medications or even given you equivalents without the added boosters so that you see an improvement in your sleep.

    Even if you see no link between your medications and your lack of sleep, it is worth mentioning it to the doctor since he will be qualified to explain alternative medications that may not have these side effects. You will commonly find that painkillers can contain caffeine and you may be prescribed an alternative if you find that you are in the habit of taking painkillers at night. Another way to combat this is to do gentle yoga exercises in the evening to relieve pain so that your need for painkillers at bedtime is less.

    Cough medicines Even though these can be bought over the counter, they have a tendency to contain alcohol. Since alcohol affects your REM sleep patterns, this could explain why you are unable to go to sleep and stay asleep.

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    Treatment Of Chronic Insomnia

    A number of at-home and professional treatment options are available for chronic insomnia. Treatment will depend on the cause of your insomnia and may involve medication or therapy to address an underlying condition.

    Along with treating any existing conditions, your doctor may recommend one or a combination of treatment options for chronic insomnia.

    How Is Insomnia Diagnosed

    There is no specific test to diagnose insomnia. Your healthcare provider will perform a physical exam and ask questions to learn more about your sleep problems and symptoms. The key information for the diagnosis of insomnia is reviewing your sleep history with your doctor. Your provider will also review your medical history and medications you are taking to see if they may be affecting your ability to sleep. You may also:

    • Get a blood test: Your doctor may want you do a blood test to rule out certain medical conditions such as thyroid problems or low iron levels that can negatively impact sleep.
    • Keep a sleep diary: You may be asked to write down your sleep patterns for one to two weeks This information can help your provider identify patterns or behaviors that interfere with rest.
    • Complete a sleep study:Sleep studies are not necessary for diagnosing insomnia. If your doctor has concerns that your insomnia may be caused by sleep apnea or another sleep disorder, you may be referred. You may go to a sleep disorders center or do the study at home.

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