Treating the cause and not the symptoms

It’s easy to become lazy about Insomnia and treat the symptoms e.g. prescription medication to help induce sleep. But the primary cause, which is stress, should be your focus, and time and time again the most important reason for stress is confusion. Think about it for a second, bewilderment is a lack of clarity and the incapability to totally comprehend a predicament or task, this frequently leads to anxiety and regularly leads to mistakes which burden you with further stress. When we are confused or feel out of our depth at work the common reaction is to literally throw more time at the problem and hope for a resolution, but frequently all this will lead directly to is sleep deprivation and poor decision-making. What you actually need is clarity, you want to tackle confusion and stress with a clear mind.

If you can’t sleep at night, try this easy method

1. Before going to bed, purge yourself of anxiety, take a pad and a pan and note down all your problems and concerns. You will surprise yourself, this exercise can literally feel a bit like opening the flood gates, endure it is worth the effort.
2. Next ask this one straightforward question and attempt to answer as brazenly and honestly as you can, it’s necessary. What will occur if I can’t solve these issues?
3. You may find when you are essentially forced to put down these issues, things will start to become much more clear.
4. Next stop and truly think about paths to tackle your problems, again write down your answers and be open and fair with yourself. Don’t simply write down random thoughts really jot down the steps you can take to address these issues, in order if you can. You are devising a plan so give yourself particular steps to put into action.
5. Try and repeat this process constantly and you could be genuinely shocked at the improvements you make.

Why this technique basically works?

Essentially we are tackling the issue head on with the process printed above, it may appear simple but we are endeavoring to take what you are thinking and lay it out obviously in front of you permitting you to properly digest each issue and calmly appraise and then develop solutions. We try to take the perplexity out of the equation and also develop a system for you to deal with your confusion, which as outlined above is the key culprit when it comes to stress. Stress which as we know is the most important reason for Insomnia and sleeping disorders in general.

If you cannot fall asleep fast at night or are just having trouble sleeping drop by fallasleepfast.net we have got a number of articles you may find handy.

                          

The pauses in breathing impact upon the quality of the sufferers’ sleep. Sadly, the condition is not necessarily easy to diagnose and many sufferers tolerate the symptoms for years or decades before they receive treatment. These sufferers tend to become accustomed to the tiredness, lack of co-ordination and irritability they feel during the daytime because their sleep is being interrupted at night. A sleep study is necessary for diagnosis and such a study often only comes about after a loved one has noticed the sufferer gasping for breath in their sleep or a doctor suspects sleep apnoea as the cause for any of a range of symptoms.

After years without treatment, more serious health problems can result, such as obesity, heart disease and even strokes. This means that treating sleep apnoea should be an absolute priority, as soon as it is identified. Furthermore, individuals who recognise symptoms such as excessive tiredness should consider discussing the possibility that they may have sleep apnoea with their doctor.

It is fortunate that simple lifestyle changes can dramatically improve the sleep quality of sleep apnoea sufferers. Sufferers should avoid alcohol and sleeping pills and try to sleep on their backs, or in a slightly elevated position. More severe cases can be treated using CPAP, the provision via a mask of a flow of pressurised air which keeps the airway open whilst the sufferer sleeps.

                          

THERE ARE FOUR TYPES OF INSOMNIA

PSYCHO-REACTIVE INSOMNIA: This type of insomnia is caused by tension. The person’s mind is keeping them awake with worry. In addition, they may begin to worry about getting to sleep because they have to awaken in the morning. Some people worry that they may become ill or die from lack of sleep.

ENDOGENOUS INSOMNIA: This is often caused by a discomfort within the body ranging from indigestion to pain.

EXOGENOUS INSOMNIA: This is caused by disturbances outside of the body such as noise or loud music. This is the easiest type of insomnia or sleep disturbance to eliminate.

FUNCTIONAL INSOMNIA: This is caused by a functional problem in the subject’s sleep-wakefulness center in the brain.

Many sleep disturbance sufferers develop an irrational fear of going to sleep because they expect to lie awake. This expectancy can cause a bout of insomnia all by itself.

HERE ARE THE FACTS

1. No one ever became ill or died from not having enough sleep. The mind and body will always get at least the minimum amount of sleep that it needs, no matter what. If you lose some sleep one night, the next night you will get additional sleep to make up the loss.

2. Our internal clock brings about a valley of fatigue in cycles. Every four to six hours you will experience your maximum fatigue, and this is when it will be easiest to fall asleep. After that you will experience a renewed feeling of energy and it will become difficult for you to fall asleep.

3. Even if you think you were not able to sleep a wink all night, research in sleep labs has proven that we all sleep during the night. Sometimes you feel that you’ve been lying awake thinking, but actually you have been sleeping lightly and dreaming.

4. Trying to fall asleep: There is a law of nature called “The Law of Reversed Effect.” It says that if you “try” to do something, you will get the opposite. And the harder you “try,” the more you will get the opposite. So, trying to fall asleep will insure that you will remain awake. Do not “try” to fall asleep, and do not try to will yourself to sleep. Merely allow yourself to fall asleep.

5. Alcohol will put you to sleep: This may be true, as alcohol is a depressant. However, as soon as the booze wears off, you will awaken abruptly and it will become much harder to fall asleep.

6. Sleeping pills can help: It is the dream phase of sleep in which we get our rest. Sleeping pills suppress the dream phase of sleep (REM sleep). That is why people generally awaken feeling more tired than before going to sleep after using drugs.

EFFECTING A CURE

1. figure out when you feel most fatigued in the evening. From then on, every evening at least an hour before that time, take a bath that is slightly warmer than body temperature for twenty minutes. A shower will not have the intended effect.

2. Have a warm beverage, preferably not coffee because of the caffeine, which will wake you up. It’s best to drink warm milk if you can tolerate it.

3. Stop thoughts of problems that you have. Do not think about what you need to do tomorrow. If you are concerned about forgetting what you have to do tomorrow, write it down.

4. Avoid stimulating thoughts and shows on television. If you must read, then read something that is monotous.

5. Reserve your bed for sleep. Watch television or read only while sitting in a chair or while on your couch.

6. Get into bed at least twenty minutes before your valley of fatigue. Once in bed, if worries begin to pop into your thoughts, repeat this mantra several times to yourself, “I’ll think about it tomorrow.” This will help to eliminate the excessive thinking. Do not try to make your mind blank and don’t try to fall asleep. Just allow yourself to rest.

7. For Endogenous Insomnia, you should eliminate the discomfort to the best of your ability.

8. For Exogenous Insomnia, make your bedroom as quiet as you possibly can. If your partner listens to loud music, you can move to another room. Running a fan motor can also help induce sleep, as it will tend to cover up outside noises. The monotonous drone of the fan usually proves to be very relaxing.

HYPNOSIS FOR INSOMNIA – PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA

Practice hypnotherapy for insomnia every day. Tension exacerbates and can even cause insomnia. Self-hypnosis CD’s can help you to rapidly overcome stress. Post-hypnotic suggestions for coping, and to inspire the anticpation of sleep can assist. Your sub vocalized motto should be: “I fall asleep promptly, and sleep soundly and restfully all through the night.”

                          

There are also some people who suspect that maybe there is something bothering that person or that he or she might not be feeling well. In fact, they are right! Very often, that person may be suffering from a lack of good sleep and this is exactly the reason why he or she is less productive than the other people around them! This lack of sleep can increase due to many other problems which all contribute to an eventual diagnosis of “sleep disorder”. This is no laughing matter!

This situation is actually much more common than most people realize and it is what typically constitutes a need for hospitalization in many individuals. A sleep disorder involves more than just the well known cases of insomnia. There are many other cases such as sleep apnea and sleep deprivation which are also hard to diagnose but which are extremely prevalent. They can lead to loss of job, loss of marriage or very serious car accidents. Understanding just what a sleep disorder is can be the first step to preventing this very serious problem.

Sleep is a natural state of rest which involves less body movements and no awareness of the actual surroundings. Sleep can also be distinguished from other sleeplike states such as hibernation and coma because it involves certain conditions like rapid eye movement or REM. Almost all creatures sleep, including of course animals. Of course varying positions and manners of doing this exist in every person. A sleep disorder, however, is characterized by a lack of appropriate regeneration of a person’s basic bodily requirements. Less sleep means a lesser productive you! When a person lacks sleep it is very difficult for him or her to go through the day with ease. As this problem progresses, it can be considered a sleep disorder.

Often we are not aware of the complex processes which go on while we are sleeping. There are two kinds of sleep known as Rapid Eye Movement REM and Non Rapid Eye Movement or NREM. The human cycle between REM sleep and NREM is vital to every individual. Adults aged 20-60 require REM sleep to occur roughly every 90 minutes. Most adults have 20% of their total sleep time in REM sleep. Research on sleep shows that certain brain regions play a vital role in our sleep and when we aren’t sleeping correctly, the process breaks down.

The correct amount of sleep usually differs with age and between individuals but there is still a required amount of REM and NREM for every person. Newborns sleep the most and require about 17-18 hours of full uninterrupted sleep. Nearly half of this time is spent in REM sleep. An average adult needs at least 8 hours of continuous sleep per night to function optimally during waking hours. Some, however, spend less time sleeping and actually have a real difficult time acquiring the complete amount of sleep. These problems are what lead to different sleeping disorders like insomnia, narcolepsy, bedwetting, sleep talking, sleep walking or nightmares.

Lack of sleep will most certainly cause us more trouble down the road and it is advisable that a person who has difficulty sleeping should compensate for this problem by resorting to certain treatments. It is also best that we stay aware of the potential problems so that when we encounter certain symptoms of a sleep disorder, we can do something about it as early as possible.

We sure don’t want a life that is less productive and less happy! Rather than compromising our own satisfaction and the satisfaction of others, we should keep an eye out for the possible symptoms of a sleep disorder and learn to ask our doctor about this potential threat to our well-being. By staying aware, we learn to stay healthy. This will all start by maintaining a solid and worthwhile sleep and by making our lives happy and peaceful from now on!

                          

The person suffering from a sleep disorder may have difficulty getting to sleep at night or staying asleep as well as having difficulty staying awake throughout the day. They may also experience completely different types of behaviors that prevent them from staying asleep during their normal sleeping hours. Many people who suffer from chronic insomnia worry during the day about not being able to fall asleep and this just contributes to the problem. There are a number of sleep disorders that can appear in different people and even those with similar sleep disorders often display very different symptoms.

The sleep disorder Restless Legs Syndrome (RLS) is an irresistible urge to move legs while sleeping and often accompanies Periodic Limb Movement Disorder (PLMD.) Hypopnea Syndrome is an abnormally shallow breathing or slow respiratory rate while sleeping. Narcolepsy is the sleep disorder of falling asleep spontaneously and unwillingly.

When you’re trying to fall asleep in bed do try to focus on anything pleasant, long enough to distract you from any worries that are keeping you awake. Many doctors are very reluctant to prescribe sleep medication unless it becomes absolutely necessary, which may be the case for you or anyone who is suffering from an injury that is accompanied by severe pain. Your pillows may make you feel as though you’re lying uphill or downhill and if they are too hard may press into your head uncomfortably, which will reduce the chance of your falling asleep.

Many contend they have trouble getting to sleep if they go to bed hungry, but research indicates that large meals before going to bed can cause indigestion and even additional sleeping problems; it takes the body a minimum of 2 1/2 hours to go through most of the digestive process and to be fully digested it takes about four or five hours or more but taking enzymes with your meals can speed up the digestive process. Some tips for getting to sleep include taking a warm bath, drinking warm beverages like a warm herb tea for example – but no caffeine, getting a gentle massage, listening to soothing music, repeating positive affirmations or other natural remedies. Some people say that sleeping with your head facing the north helps you fall asleep because your body is better aligned with the earth.

Check out your mattress to see if it’s too firm, too soft, or too lumpy etc. By going to bed at the same time each night, your body develops a natural rhythm as it begins to realize it’s bedtime. You might be allergic to something in your pillow – dust mites, the materials used, or the detergent or fabric softener used when it’s washed.

Concentrating on a few of the insomnia tips you’ve heard in the past may put your mind at ease long enough to allow you to get a good night’s sleep. Some doctors may offer sleeping drugs or medications as a short-term solution along with some insomnia tips, but hopefully will seek to find the underlying cause of the sleeplessness and treat the cause instead of the symptom. Some health experts suggest that contracting the muscles then relaxing the muscles starting with your toes and proceeding upwards as you lie in bed can help you relax.

Finding the best solutions to your sleeping problems or sleep disorder will be worth the investment in time. The choice of a specific treatment depends on your diagnosis, medical and psychiatric history, and personal preferences, as well as the expertise of the sleep specialist or sleep doctor. The doctors and other sleep specialists will have many treatment plans or remedies to offer once you’re diagnosed, if you go to a sleep disorder center.