To sleep is divine, to be deprive of sleep is disaster

People’s lifestyles now a day are so fast-paced. Most are in the rat race. Busyness has ruled their lives. And because of this more and more people are having a hard time falling asleep or having sleeping deprivation. Lack of sleep can really affect a person’s equilibrium and decreased productivity.

Usually, a person needs 7 to 8 hours of sleep per night in order for them to be mentally alert during the day. A good quality sleep is essential, proper rest is adds to a person’s vigour. Aside of lost productivity of sleeplessness it can cause motor or vehicle accidents.

Getting enough sleep at night or taking naps in the afternoon can help prevent serious accidents. Consulting a physician is very important when signs of sleep disorder such as insomnia occur.

TYPES OF INSOMNIA

1. WAKING UP TOO EARLY
2. DIFFICULTY FALLING ASLEEP
3. NO PROBLEM FALLING ASLEEP BUT MAINTAINING TO STAY ASLEEP

TREATMENT OF INSOMNIA:

After a proper diagnose if it is a medical or psychological problem and identifying what is the main cause of insomnia, treatment can also include the following:

1. SLEEP RESTRICTION- spending too much time lying in bed in order to get some sleep doesn’t really help. A restriction program allows only a few hours of sleep during the night.
2. RELAXATION THERAPY-soft music and other relaxing sounds can help reduce tensions and anxiety. A good massage can also do wonders for it helps the body or muscles to relax. therefore inducing a restful sleep.
3. THE USE OF BRIGHT LIGHT- If you have troubles falling asleep at night. It helps to get much bright light in the morning as this reset the internal clock to an earlier time at night for sleep.

TIPS ON GETTING YOU TO SLEEP

? Exercise more often
? Limit your coffee, tea, chocolate and soda intake
? Manage stress
? Don’t eat heavy snacks before going to bed
? Don’t nap during the day
? Before getting to bed try to relax and not to worry much. Worrying contributes having insomnia

Sleeping pills can help in some cases, it can be unsafe to use if you have certain health problems.
A well known brand such as Rozerem can treat insomnia. Rozerem is sedative, also called a hypnotic. It affects chemicals in your brain that may become unbalanced and cause sleep problems. This medication causes relaxation will make you fall asleep. You can get this medicine at an online reputable Pharmacy such as Drugstoretm.com, which sells other leading brands such as prescription tramadol.

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Sleeping Without The Pill

While scientists are figuring out why people have to sleep, many people are just as puzzled in figuring out why they can’t sleep. Occasional sleepless nights may be due to stress, anxiety, heartburn, or drinking too much caffeine or alcohol. The condition of having difficulty initiating or maintaining sleep is called insomnia. However, when this problem of falling asleep, maintaining sleep, or experiencing non-restorative sleep occurs on a regular or frequent basis and often for no apparent reason, it becomes chronic insomnia.

Though insomnia affects all age group, the condition is more prevalent among women and the incidence increases with age.
Since insomnia is a symptom and not a diagnosis, treatment should be personal and must be focused on the underlying
condition. Treatment and therapy may include the following:

.Improving sleep habits
.Correcting sleep misconceptions
.Controlling your sleep environment
.Behavior management
.Light therapy
.Medications

Very few people seek medical advice and remain unaware of the behavioral and medical options available to treat insomnia. Most people would easily resort to prescription and over-the-counter sleeping pills. However, better sleep doesn’t have to come in a pill and several studies have been reported to support this view.
According to a report in The Journal of Family Practice, studies show that simple behavioral and psychological treatments work just as well, and sometimes better, than popular medications. Last year, the medical journal Sleep reported on 5 high-quality trials that showed cognitive behavioral therapy helped people suffering from insomnia fall asleep sooner and stay asleep longer.
From American Journal of Psychiatry, the analysis of 21 studies showed that behavioral treatment helped people fall asleep nearly nine minutes sooner than sleep drugs.
Overall, sleep therapy worked just as well as drugs, but without any side effects. Most people don’t believe that these behavioral strategies for better sleep can really make a difference because they appear to be so simple to produce results.
One of the most effective methods of cognitive behavioral therapy is stimulus control. It prohibits a person from watching television, eating or reading in bed. Going to bed should be done only when you are sleepy. It encourages you to get up at the same time every day, and not to take catnaps during the day. If after 15 minutes and sleep remains elusive, get out of bed and do something relaxing, but avoid stimulating activity and thoughts.
Sleep therapy also involves sleep hygiene which includes regular exercise, light-proofing your bedroom to keep it dark, and making the bed and room temperatures comfortable. People suffering from chronic insomnia should eat regular meals and must not go to bed hungry. Limit intake of beverages, particularly alcohol and caffeinated drinks, around bedtime. Avoid looking at the clock and do not try too hard to fall asleep. Turn the clock around so you don’t get to see it. Watching time pass is one of the worst things to do when you’re trying to fall asleep.
Simple though these steps may seem, but they really make a significant difference for people with insomnia. According to a report of Family Practice, these interventions are based on the notion that thoughts and behaviors can “hyper-arouse” the central nervous system and deregulate sleep cycles, resulting in chronic insomnia.
Should these steps fail, consult your doctor about a referral to a sleep therapist, who can give you additional relaxation techniques to help bring on sleep. A sleep therapist may help you reset your sleep-wake schedule which involves adjusting your bedtime each night over the course of a few weeks.

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Solid Advice For Living With Back Pain 2

Solid Advice For Living With Back Pain

Are you looking for a better way to manage your back pain? You’ve come to the right place! This article will give you great tips that will help any back pain sufferer get through the day. Keep reading if you’d like to take the pain out of your day-to-day life.

If you suffer from problems with back pain, heat and ice your back. In the first two to three days of back pain, you want to put ice on it to reduce the inflammation. Aafter the first three days of icing your back you want to apply heat to loosen and relax your muscles.

If you are taking a long drive, make sure that you stop often, to give your back a rest, as well as, to exercise every once in a while. Choosing to exercise your back will make sure that you won’t suffer from back pain by the time you arrive at your destination. Make sure to calculate all the stops that you will make before reaching your destination.

You should know that the proper sleep can help you to get rid of back pain, but more important is the actually position in which you’re sleeping. Make sure that you’re not tossing and turning and make sure that your body is aligned properly while you’re sleeping. A great pillow and comfortable mattress go a long way to helping you keep back pain at bay.

Sometimes back pain can creep into a pregnant woman’s precious sleep. If this is a problem for you, try sleeping on your side with a pillow between your legs, reducing pressure on the back and pelvis. A pillow under your growing belly can keep it from pulling your back forward, causing pain.

Some people have to work and stand for long hours at a time. If you must do this, then make sure you try and stand tall and straight. Try and allow your legs to rest too from time to time if possible, perhaps on a stool or bench if you are allowed to do that.

If you’re pregnant or overweight and are dealing with back pain, a great tip to use is to sleep on your side. Sleeping on your stomach with a large belly (especially with a baby in it) is out, and sleeping on your back puts too much strain on it. Sleeping on your sides, however, will distribute the weight evenly.

Take pain medication when you first start feeling pain. Some people tend to ignore back pain, thinking that it will just go away, but the truth is that you’ll be relieved of the pain sooner if you take medication when you first start feeling it. Don’t wait to take your medicine; feel relief that much sooner.

While these tips may not completely eliminate your back pain, they should be a great help. Doing what you can to ease your back pain will help you live your life the way you want to live it. Give the advice in this article a try. You’ll be amazed at how effective it can be.

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Awakening Facts About Insomnia

Not getting enough sleep is fast becoming a common problem among people who lead fast, busy lives. Sleeplessness is also a typical condition among the elderly. However, being young is no guarantee that one would be free from the suffering brought about by sleeping disorders.

Almost all people have experience occasional sleepless nights. But not too many people realize the seriousness of not getting enough quality sleep. Based on research, as many as 25% of Americans report occasional sleeping problems.

The latest surveys indicate that insomnia is already a chronic problem for at 10% of the entire U.S. population. The cumulative impact of sleeplessness on a population has a bearing on personal health as well as productivity in the workplace. Lack of restful sleep impairs the person’s ability to carry out daily tasks and responsibilities. Aside from feeling tired, people who lack sleep have trouble concentrating and tend to get very irritable. Imagine having those feelings or low level of physical strength while driving on a busy highway or being in the middle of an important business meeting. The results could be outright disastrous for one’s career or even life-threatening. Conversely, people who get enough continuous and quality sleep are more able to perform at work or in other activities the following day.

But how much sleep do we really need?

Sleep requirements vary over the life cycle. Newborns and infants need a lot of sleep and require several periods of sleep throughout a 24-hour time period. Naps are important to them as well as to toddlers who may have need for naps up to the age of 5. As children enter adolescence, their sleep patterns shift to a later sleep-wake cycle, but they still need around 9 hours of sleep. Throughout adulthood, even as a person gets older, they still need 7-9 hours of sleep. Sleep patterns may change, but the need for sleep remains the same. Most adults do best with about 8 hours of sleep each night until age 60, after which 6 hours may be adequate. Even though the elderly need less sleep, almost one half of people over 60 experience some degree of insomnia.

Insomnia is not a disorder, it is a symptom and not a stand-alone diagnosis. In simple terms, insomnia is difficulty in initiating or maintaining sleep, or both. It is a term that is used to indicate any and all stages and types of sleep loss.
Although most of us know what insomnia is all about, very few people actually get to seek medical advice and treatment. Many people are actually unaware of the behavioral and medical options available for treating insomnia.

However, there are various medications that supposedly effective for dealing with insomnia. Over-the-counter sleeping pills and long-acting or high-dose sedatives can be purchased easily, but it may make the problem worse. Many of these sleeping aids contain antihistamines as the main ingredient. Antihistamines are known to cause sluggishness and, if used for long periods, could possibly cause memory impairment.

Strong, prescription sedatives do not produce a natural, restful sleep. If used for extensive periods, a patient may even develop tolerance or dependence on these drugs. However, suddenly stopping the use of the medication may cause rebound insomnia and withdrawal. If insomnia has been interfering with one’s daily routine or quality of life for a month or longer, it is already time to see a doctor to determine what might be the cause of the sleep problem and how it might be treated.

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Music To Your Sleeping Ears


Trying to fall asleep when the tap is dripping or the wind is whipping outside can be an effort in futility.
Regardless of how hard you try, you just cannot get past the noise and fall asleep. A few minutes turns into an hour and it’s not just insomnia bothering you but you’re becoming angry realizing that the loss of sleep you are feeling tonight will have an impact on how you feel tomorrow.

One of the most natural remedies for insomnia caused by noise is actually more noise. That might seem difficult to believe, but it’s important to understand that the noise that you might need to sleep is specially prepared just for that purpose.

Studies have shown that certain sounds enhance the desire to sleep in people. The sounds might differ from person to person but in general they fall into several different categories. These sounds are then transferred onto a recording device and a consumer who is suffering from insomnia can purchase it. They are often referred to as sound machines or even noise machines.

The premise is that if a person hears particular sounds that are soothing to the body, it will help them drift off to sleep. Common sounds that are available are sounds of nature which many include birds chirping or water running. Another category of sounds that helps many people beat their insomnia are certain types of music. The music is designed to be relaxing and it’s often repetitive, so the sleeper falls into a deep state of relaxation which ultimately leads to sleep.

For someone who has trouble sleeping, a sound machine can be the ideal solution. It’s natural and it has no side-effects at all. The person using it will become accustomed to the sounds and they will eventually act as a trigger to help them fall asleep.

Purchasing a sound machine isn’t a difficult process. If you are comfortable shopping over the internet, you need just type in the words “sound machine for insomnia” in a search engine and you’ll find yourself perusing a wide and varied selection. There are also many retail outlets that now offer the machines.

If investing in a complete sound machine isn’t within your budget, you can still reap the benefits of the sounds of sleep without having to pay as much. Many companies have developed CD’s that you can purchase that help treat insomnia through music or recorded sounds. These offer many of the same sounds as a sound or noise machine and with these type of CD’s you can use a standard CD player.

This is also another way of experimenting with sounds and it also offers the convenience of being any to take your sleeping aid with you if you travel. Insomnia can occur whether you are at home, away on a business trip or enjoying a vacation. Always having the sounds that you sleep by with you will enable you to fight that insomnia night after night.

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An Alternative Approach for Overcoming a Sleep Disorder

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Having a sleep disorder can be very disruptive to everyday life. Sleep deprived people are usually excessively tired and sleepy. They tend to become irritable and very emotional. At times they become a danger, not only to themselves, but also to those around them.

Some people use alternative, natural ways to lessen the effects of their sleep disorder. Many people focus on diet and nutrition, while others use herbs and supplements. Still others believe in the positive effect of exercise, relaxation and sensory techniques, meditation or behavioral and cognitive strategies. Often people use a combination of these approaches to help alleviate the symptoms of their sleep disorder.

A healthy diet is essential for optimal energy and a restful sleep. Avoiding certain foods is as important as including others in your daily diet. Eating a wide variety of foods and drinking plenty of water will keep your body well- balanced and provide a more stable energy level. Avoiding food that is grown, treated or processed with chemicals, and limiting the amount of sugar and caffeine will also help your overall physical condition. Many foods promote a restful sleep and are helpful in relieving some of the symptoms of certain sleep disorders. Eating the proper snack before bedtime can increase natural serotonin levels. Serotonin acts as a natural sedative and is made in the body from the amino acid tryptophan. Foods that a re rich in tryptophan include chicken, turkey, cheese, cottage cheese, fish, milk, nuts, avocados and bananas.

Many people use herbs and natural supplements as an alternative approach to treating their sleep disorder. There are many nutritional supplements and herbal products on the market. It is important to know how a specific product acts on the body as well as on the specific sleep disorder.. For example many people with restless leg syndrome have an iron or folic acid deficiency. Taking an iron supplement may alleviate some of the symptoms of RLS. Many herbs are well known for promoting a natural sleep. A clamming tea of chamomile or lemon balm can be very relaxing to many people that suffer from a sleep disorder.

Exercise and relaxation techniques, whether used alone or together, can reduce stress and muscle tension. Many people that use these techniques to lessen the symptoms of a sleep disorder do these before going to bed. They not only ease physical tension but they calm the mind and prepare the body to sleep. These techniques include mindful exercise, progressive muscle relaxation, breathing exercises and yoga.

Meditation and visualization are also used by some sufferers of sleep disorders to calm the body before sleep. Two common forms of mediation are meditation on the breath and mantra meditation. Both of these types can have a positive effect on relieving stress and calming the body. Many people focus their energy on a healing visualization as a method of alternative therapy for their sleep disorder.

Sensory techniques that people use to lessen the symptoms of their sleep disorder are hydrotherapy, and aroma therapy. The two main techniques included in hydrotherapy, which means water therapy, are relaxing in an Epsom salt bath and a lymph stimulating footbath. Aroma therapy includes the use of therapeutic essential oils in baths, massage oils, room sprays, and simple inhalants.

Alternative behavioral and cognitive strategies used to combat the symptoms of a sleep disorder include improving a person’s sleep hygiene, stimulus control therapy and journal writing.

Alternative practices and techniques can help many types of sleep disorders. Often they are used in conjunction with traditional medication and practices.

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Constantly Tired? Your Mattress May Be to Blame


A good night’s sleep is a big part of a healthy and energetic lifestyle.
When you don’t get sufficient rest, it shows. So choosing the right mattress can mean the difference between a restful and rejuvenating night and a fitful, unpleasant one.

Sleep experts have long preached the importance of a high- quality innerspring mattress and warned people to avoid fads like air and water mattresses. Industry authorities also stress an equally important aspect of healthy sleeping – the size of your mattress.

“Research into sleep habits shows that a healthy sleeper turns between 40 and 60 times a night, including around a dozen full-body turns,” said Arthur Grehan, executive director of the American Innerspring Manufacturers, a nonprofit trade group based in Memphis, Tenn.

That’s a lot of motion for one person sleeping on a standard 38-inch-wide twin bed and it’s often even more noticeable for two people on a 53-inch-wide double bed, Grehan said.

So what is the proper mattress for you? AIM recommends following these guidelines when choosing mattresses for your family members.

* Teenagers: Once your child becomes a teenager, consider upgrading to a double-size innerspring mattress for maximum rest.

* Single adults: Single adults should aim for a sleep space that is at least 40 inches wide. A double bed is recommended.

* Couples: Adults will likely find maximum comfort if they have at least 30 inches each. That means a queen bed for average-sized adults or a king bed if the couple is above average in size.

“We learn more and more each day about the importance of sleep in daily health and performance,” said Grehan. “I hope people take this information seriously.”

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ght Loss – Sleeping Your Way To Losing Weight

Weight Loss – Sleeping Your Way To Losing Weight

Wouldn’t it be nice to just rest and sleep all day? How much more if you can sleep while shedding out that fat? Just imagine how good it would feel every time you wake up; that would really be one great dream come true. Good thing that it is true! Sleep can indeed help in losing weight, but the real question is how?

According to Dr. Siobhan Banks from the University of Pennsylvania School of Medicine, having adequate sleep can aid in weight loss. Although the research on such field is new, there have been many surprising discoveries to date, not to mention the link between our sleep and our weight.
Sleep is noted to affect our normal physiological functions. Dr. Banks said that loss of sleep could harm and if not impair us in the long run. If we have been depriving ourselves of sleep for a long time, our hormones and metabolism would be disrupted and cause weight gain. This was noted after studying 92 healthy adults with restricted and unrestricted sleep. Results show that those individuals that have four hours in bed eventually gained weight in a little span of eleven days.

Researchers of the study believe that limiting sleep could eventually increase ghrelin. This is a hormone that is produced in the stomach that stimulates appetite. Once this is excreted, this could stimulate our appetite. Feeling hungry and famish, we are lead to eating more than the usual.
The hormone ghrelin is produced while we are sleeping. As such, good amount of sleep could mean producing the adequate amount of it. However, depriving ourselves of sleep could upset the balance. In effect, the body would overstimulate it. According to a research by the Laval University in Canada, ghrelin levels are 15% higher in individuals who have less than five hours of sleep compared to those with eight hours a night. In addition, poor food choices and lack of energy are common to individuals who sleep poorly.

Dr. Banks also stresses out that apart from the added weight sleep deprivation could result to, this could also impale our social activities during the day. It is imperative to understand how sleep is important not only to our body but our overall well-being, so get that much needed beauty rest now. You will realize how great its effects are and how you are doing your body and your weight a favor.

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Stop Insomnia And End Your Sleepless Nights

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Insomnia is a common sleep sickness that has bothered many people around the world. But the consequences brought about by this disorder may not be as ordinary as it may seem. It can be downright punishing.

You know the frustration of looking repeatedly at your clock while endlessly moving around in your bed. It’s mental and emotional agony to say the least. The tension builds up to its peak when you see the sunrise, and you have to go to the office lacking so much energy
after spending a sleepless night.

You don’t have to suffer anymore. Here are some tips to help you snooze faster than you could ever expect.

1) Wake up and go to bed at the same time everyday, even during the weekends. Some insomniacs tend to sleep at any time of the day to catch up on some sleep they lose during the night. Now this is the biggest mistake you can make. It ruins your body clock and will only worsen your insomnia. If you can’t sleep one night, get up the usual time the next morning. You’ll be sleeping soundly like a baby the next night.

2) Don’t eat within 4 hours before you go to bed. If in case you went hungry, try some crackers or light snack. But don’t indulge in an “eat-all-you-can” feast right before bedtime. Your food won’t be digested well, resulting in poor and uncomfortable sleep.

3) Don’t drink caffeine or alcohol. Caffeine can obstruct your ability to sleep. Alcohol can make you drowsy, but it can wake you up in the middle of the night and bring you side effects that will hinder a continuous sleep process.

4) Relax and stay fit. Avoid having a stressful lifestyle. Exercise daily to release tension. Engage in breathing exercises to relax your body. Most important of all, don’t carry your problems or emotional baggage to sleep with you. Forget about it for the mean time. You can go back and solve your dilemma better the next day after a restful sleep.

5) Never force yourself to sleep. Trying your best to sleep requires some work. You don’t want to work when you want to doze off. Sleep comes best if you are in a relaxed and comfortable state. Just
lie down, relax, and let the sleeping fairy cast its spell upon you.

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Pampering Natural Sleeping Aids For Your Body

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Sleeping is one of the body’s most essential needs, hence, much fuss is raised when it comes to the subject of lost sleep.
Today’s fast and hectic lifestyle contributes to the increasing incidence of lost sleep among most people. Increasing work demands together social pressures are enough reasons for a person to lose sleep.

Most often than not, people who experience bouts of lost sleep try all sorts of medicines and treatments that promise sufficient shut-eye. However, most people do not realize that what they need is to slow down, take a break, and just pamper themselves to recover lost sleep. The following are some natural sleeping aids that can help one get some well-deserved shut-eye sans the drugs:

– Soothing music

Listening to soothing music before going to bed can calm the senses and provide a sense of peace and well-being. Since being calm and relaxed is important for quality sleep, soothing music prepares the body and mind for sleep. Aside from these benefits, soothing music can also block obtrusive background noises that can disturb sleep.

– Quality bed linens

People often settle for what is practical when shopping for bed linens and sheets. Most think that spending for 500-thread count sheets is impractical when in fact, spending a bit more can help them save a lot. Lost sleep can trigger sub-par work performance, decreased productivity, and deteriorating health. These can cost more than some great sheets. Sheets with 500-thread count are more comfortable and relaxing than regular sheets and can help induce stress-free sleep.

– Great feather pillows

Pillows are essential for having a good night’s sleep. They provide additional comfort as well as neck and head support during sleep. Regular feather pillows are great for sleeping but they can get flat over the years. Ideally, feather pillows must be replaced or, at least, refilled every one or two years to enjoy maximum comfort and support.

– Memory foam pillows and mattresses

Some people experience allergic reactions to down and feathers. In this case, using pillows made of memory foam are more beneficial for restful sleep. Memory foam is called as such since it follows the contours of your head and body which enables it to provide sufficient support for a comfortable sleep.

– Warm bubble baths

Soaking in a warm bath can induce sleepiness and promote restful sleep. The warmth of the water and its gentle movement calm the nerves and relieve stress. In addition, the gradual lessening of body temperature after a soak can help a person fall asleep easily.

Aromatherapy

It is common knowledge that certain scents are capable of relaxing the body and promoting peaceful sleep. Lavender and chamomile oils are two popular items that are often used in aromatherapy for sleeplessness. Lighting chamomile-scented candles, slathering on lotions scented with lavender, or putting aromatic pouches inside pillows can help a lot in inducing sleep.

– Sleep-friendly diet

Foods rich in tryptophan – an essential amino acid with sedative properties – can help promote better sleep. Turkey is one of the known sources of tryptophan so having a light turkey dinner before bedtime can help prime the body for sleeping. In addition, milk and herbal teas are also great in inducing sleep.

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