Sleep, Anxiety, Insomnia: A Thousand and One Sleepless Nights

by Ryan Rivera of CalmClinic.com

 

Some people love to sleep so much that it’s an everyday struggle for them to get up. Others fall asleep so easily whenever or wherever they may be. Sleeping is an essential human activity. It gives the mind and body the necessary rest from a day’s worth of activities. That is why it is extremely difficult when a person has trouble sleeping. Sleep deprivation is considered as a serious medical condition that should be diagnosed immediately. Sleep deprivation can lead to various illnesses, which are detrimental and sometimes irreversible.

Insomnia

Insomnia is the most common complaint of people who are suffering from a sleeping disorder. It is defined as the inability to get the right amount of sleep needed by the body. The amount of sleep a person needs depends on his age and his daily activities. If one is frequently deprived of sleep, then he may be suffering from insomnia. This can be easily detected. Here are few of the symptoms.

  • Great difficulty in falling asleep despite being worn out
  • Daytime drowsiness, fatigue and restlessness
  • Hard time getting back to sleep after waking up
  • Frequently experiencing disjointed sleeps
  • Dependence on sleeping pills or alcohol to fall asleep
  • Difficulty in concentrating during the day
  • Still feeling restless and tired after waking up

What Triggers Insomnia

Insomnia can be caused by several factors, but the two leading causes are sleep anxiety and hyper-arousal. Each case is treated differently. It is important to understand first what keeps the person from sleeping to make sure that the treatment will be a success. Depending on the cause, a combination of therapies and drug medications might be needed to treat it. If they are not treated immediately, both causes can lead to chronic insomnia, a disorder that is extremely detrimental to a person’s mental and physical health.

Sleep Anxiety and Hyper-arousal

The leading cause that keeps people from sleeping is the tendency to worry a lot. The excessive worrying keeps the mind occupied thus depriving it of rest. The object of concern builds up a huge amount of stress that will practically keep the person from sleeping. Common worries that people think about are jobs, families, financial matters, and personal issues.

The second leading cause of insomnia is hyper-arousal. This is the state when a person always feels overly alert and highly perceptive. The feeling of being in constant danger keeps the person’s senses sharp that it prevents him from sleeping. There are many documented cases of veteran soldiers who are unable to sleep because they think that they are still on the battlefield.

Therapies and Drug Medications for Insomnia

Treatment for insomnia is a combination of drug medication and therapy. Since most of the cases are psychologically related, doctors often recommend therapy sessions to help cure the disorder. Drug medications are prescribed to provide immediate relief but not as a permanent solution. There are also doctors that prescribe relaxation techniques such as meditation or biofeedback to induce sleep.

Here are tips that could help a person sleep.

  • Proper exercise in the morning and afternoon can simulate the body to function properly. Relaxation techniques such as yoga and Tai Chi are popular choices for people who have a hard time sleeping.
  • Learning breathing techniques can help in reducing stress in the body. Meditation can help a person relax.
  • Establishing a regular bed time can also help in promoting sleep. Avoid doing heavy activities before bed time so that the body is conditioned to sleep.
  • Eating healthy foods helps in de-stressing the body.

Insomnia is a serious problem that should be treated immediately. Experiencing sleepless nights doesn’t always sound romantic.

 

– Ryan Rivera writes about anxiety to help others at www.calmclinic.com.

7 Tips to a Better Night’s Sleep

By Deann Barrow

Many people have trouble getting a good night’s sleep, and are always looking for ways to solve this problem. With over 40 million Americans suffering from insomnia, the treatments and remedies are endless. However, not all insomnia therapies work for everybody. Below are 6 tips that may help you to get the sleep you need.

Set and maintain a consistent bedtime routine. By doing this, you will train your mind and body for sleep at the same time every night. Studies have shown that people who suffer from insomnia and regulate their waking and bedtimes, were able to conquer their inability to fall asleep. Making other changes such as, avoiding naps during the day and only using your bedroom to retire to, also helps.

Why keep your bedroom at a cool, comfortable temperature? Keeping your bedroom cool can trick your body into thinking it’s time for sleep. When you go to sleep, your body’s temperature drops. If the room’s thermostat has already been lowered, your body will be pushed toward wanting to sleep that much sooner. Sleep experts recommend this room temperature be between 65 and 72 degrees, depending on what’s comfortable for you.

Get help for Acid Reflex or GERD (gastro esophageal reflux disorder). GERD is stomach acid backing up into the esophagus, which causes heartburn and pain. Acid reflux normally comes from eating certain types of food, excessive eating and drinking. It disturbs sleep because lying down is when it’s the worst. For this condition, if its severe enough that your sleep is affected, you should see a physician to be tested and treated with the proper medication In fact, some doctors will screen for it when a patient comes to them with complaints of insomnia.

Going to bed hungry makes a sound sleep nearly impossible. You will be constantly aware of your hunger. Have a snack containing the amino acid tryptophan. Tryptophan can be found in foods such as, lean turkey, poultry, meat, cheese, yogurt, fish, and eggs. Foods rich in tryptophan induces drowsiness.

Consider having your pets sleep in an area separate from your bedroom. Having a pet in bed with you, may cause you to wake if your pet moves around a lot on the bed.

Caffeine should be avoided before bed. If you drink caffeinated coffee, cola, or tea, make sure it’s at least 4 to 6 hours prior to retiring for the evening. Chocolate is also included in this group. Caffeine is a stimulant and will keep you alert, and unable to sleep.

Do deep breathing activities before bed such as, meditation, yoga, tai chi or muscle relaxation. Take a warm bath, listen to soft nature or ocean sounds, or read relaxing good book.

For more information and suggestions on natural cures for insomnia, visit the link below.

Disclaimer:
The information presented here should not be interpreted as medical advice. If you or someone you know suffers from chronic insomnia, please seek professional medical advice.

Article Source: http://EzineArticles.com/?expert=Deann_Barrow

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