How to Treat Chronic Insomnia Naturally

Chronic insomnia reduces mental clarity and energy while raising the risk of mortality. Although everyone experiences the occasional insomnia, some people struggle with sleeplessness for extended periods of time. In case you are experiencing chronic insomnia, consider the following natural remedies:

1. Music

If you have trouble falling asleep, consider listening to soft, calming music when you go to bed. Research shows that people who listen to calming music a couple of minutes before they go to bed will end up enjoying improved sleep quality than those who do not. Just ensure that you pick something that is soothing enough. The volume should also be on the low.

2. Exercise

Physical exercise is important for sleep and overall health. As long as you do not do it close to your bedtime, you should be able to treat insomnia. One of the metabolic triggers that will help prepare your body for sleep is a lowering in body temperature. However, since exercise will elevate your body temperature for a couple of hours, doing it in the evening will contribute to your chronic insomnia.

The solution: try and exercise for 20 to 30 minutes every day, but do it 5 to 6 hours before you hit the sack.

3. Power Down

Sleep isn’t an on and off switch. Your body needs adequate time to wind down and ready itself for bed. This is why you should consider practicing the Power Down Hour as recommended by Michael Breus, PhD in The Sleep Doctor’s Diet Plan.

Complete any chores that you must do before you get into bed for the first 20 minutes. Then, brush your teeth, wash your face, and dress for bed over the next 20 minutes. Last, lie on your bed quietly and start meditating. Focusing on your breathing and its rhythm as well as warding off any negative thoughts will help you fall asleep almost immediately.

4. Cherry Juice

Alcohol is a sleep saboteur. Although it will help you fall asleep fast, it might disrupt your normal sleep cycle and cause you to get up in the dead of night. The alternative: cherry juice.

Cherries are high in melatonin, the hormone that regulates your sleep-wake cycles. Research shows that participants who drink tart cherry juice at least 2 times a day will fall asleep sooner than those who drink a placebo beverage.

5. Cool Down

Research also shows that the optimal room temperatures for proper sleep are between 60 and 68 degrees. In a recent University of Pittsburg study, researchers found that insomniacs who wear special caps to lower body sleep were able to fall asleep almost as fast as the other study participants who did not suffer from chronic insomnia. The cooling cap helped the insomniacs by reducing brain metabolic activity. It also set a normal sleep cycle in motion.

Although this cap hasn’t been released into the market yet, you can keep your bedroom relatively cool. Alternatively, consider wearing breathable clothing or sleeping in the nude to welcome the sandman faster and beat chronic insomnia.

Concluding Thoughts

Most doctors will prescribe sleeping pills for chronic insomniacs. However, these pills are a health disaster. Instead, consider making specific adjustments to your daily activities. These adjustments will add up and improve your ability to fall asleep faster and for longer periods of time. The recommendations above should provide you with an excellent starting point. Try them out today and wave goodbye to chronic insomnia.

Ideal Tips On How To Cure Severe Insomnia

If your normal sleep pattern remains disrupted continuously for several months at a stretch, and if you face difficulty in falling asleep as well as difficulty in sustaining a sound sleep, then such a complaint regarding poor quality and duration of sleep is termed as “Severe insomnia.”
You need to remember three different types of insomnia – transient, short-term, and chronic or severe. While transient insomnia can be experienced when an individual has to sleep in a new environment and is temporary in nature, short-term insomnia may be caused due to emotional disturbances and mental stress. However, the most severe form of insomnia, which is chronic insomnia, can be caused due to long term degenerative diseases, or as a side effect of the medication taken to cure terminal illnesses. Other factors such as restless leg syndrome, breathing or sleep disorders, alcohol or drug abuse, smoking, excessive consumption of caffeine-containing substances, etc. can also contribute towards chronic insomnia.

Treatment of insomnia mainly involves identifying and eliminating the underlying cause of the problem, rather than simply prescribing medicines to induce sleep or to provide symptomatic relief. The best course of treatment for chronic insomnia is to use a combination of both pharmacological as well as non-pharmacological, non-invasive alternative means of treatment to cure insomnia.

Here are some useful insomnia tips that have proved to be extremely helpful in inducing a sound sleep as well as in sustaining the sleep. All the different types of insomnia including chronic insomnia can can be eliminated using these tips.

i. Avoid eating a very heavy meal during night time or drinking coffee (since it contains caffeine, which activates all your senses) or smoking just before going to bed.

ii. Do not go to empty sleep stomach, instead, take a light meal at least 2-3 hours before going to bed.

iii. Exercising during the late evenings can keep your body active even when your senses are aching for sleep. As a result, sleep eludes you. So, make sure that if you must exercise in the evenings, you do so at least 4-5 hours before you are ready to sleep.

iv. Maintain proper sleep timings. Go to bed and wake up at a specific time every day so that your body gets used to this circadian rhythm.

v. Avoid taking long afternoon naps, since it can greatly fulfill the quota of sleep for the day and you may face difficulty going to sleep.

vi. Never force yourself to remain in the bed even if you are not able to sleep. Just walk out of your bedroom and take a short walk in the fresh air, take a refreshing bath or simply change your clothes and get into a more comfortable pair of night dress.

7. It is advisable maintaining a very cozy environment in the room by adjusting the illumination as well as ventilation and temperature of the room so that the environment is just perfect to induce a good sleep.

8. Never place a television set or your computer or telephone/mobile in your bedroom. Eliminating all forms of distractions and disturbances will provide a better sleep environment.

By mind all these essential tips in mind, you stand a far great chance at conquering chronic insomnia and finally getting a good night’s sleep.

The Best Medication for Chronic Insomnia

The Best Medication for Chronic Insomnia

Insomnia is a problem that involves having trouble to fall or stay asleep. It can either be short-term or chronic. Chronic insomnia (long-term) may be as a result of underlying physical or psychological conditions. This article outlines the best treatments for chronic insomnia patients.

Best Behavioral Therapy

Behavioral therapy is a scientifically proven technique known to cure chronic insomnia. Studies have reported that nearly all patients suffering from primary chronic insomnia get help from these treatments. Moreover, the benefits of behavioral and psychological therapy are long lasting. These techniques have been known to work faster than medication and are suitable for all age groups, from children to the elderly. The treatments include:

  1. Stimulus control – It will help you to associate sleep with the bedroom. You will be able to establish a consistent sleep and wake pattern.
  2. Relaxation training- The method aims at minimizing intrusive thoughts and tension that may be interfering with your sleep.
  3. Sleep restriction – This technique limits the amount of time you spend in bed. It further narrows it down to the actual time spent sleeping, creating a mild form of sleep deprivation. As you continue with the therapy, sleep time will be increased with improvements in your sleeping.

The above the methods together with other forms of behavioral approaches have two main primary goals. The first is to reduce the time you will take to go to sleep (below 30 minutes). Secondly, they aim to reduce your nighttime wake-up periods. Recent studies have shown that a high percentage of individuals treated with therapy experience improved sleep. Those who had been previously taking drugs have reduced their use, or even stopped entirely.

The therapies are carried out by specially trained GPs or, a clinical psychologist. It may be conducted in one-on-one sessions with a therapist or a small group consisting of people with similar sleep problems. Online courses and self-help books can also be used.

Best Sleep Hygiene Tips

Insomnia can be improved by making a change to your bedtime and daytime habits. These small changes can go a long way in helping you to enjoy your sleep. One of them is to avoid taking a nap during the day. Napping disrupts a person’s normal sleeping pattern. Daytime napping can make it difficult for you to sleep at night. If you have to take a nap, ensure you limit it to thirty minutes or less before 3 p.m.

Taking of alcohol and stimulants such as nicotine and caffeine before bed should be avoided. You should not drinking any caffeinated beverage at least 8 hours before bed. Remember that chocolate also contains caffeine. As much as alcohol is popularly known to make a person sleep quickly, it later begins to disrupt sleep. Metabolism of the alcohol by the body causes arousal.

Regular exercise can lead to a good night sleep. It, however, takes several months to feel the desired effects. 30 minutes or more of exercises such as cycling or walking will be perfect. However, regular exercises done 4 hours before retiring to bed may make falling asleep difficult.

When food is taken right before sleep, it can have a disruptive effect. It is important to avoid large meals before bedtime. Dietary changes may also lead to sleeping problems. It is best for patients suffering from insomnia not to begin trying out spicy dishes. Fatty foods are quite demanding to digest, and acidic foods may cause heartburn, they should, therefore, be avoided.

Best Way to Fall Asleep Naturally

Some naturals sleep aids that are quite useful in dealing with chronic insomnia. One of the best ways is through progressive muscle relaxation. It is an exercise where a person is required to systematically tense his muscle groups and then relax them. Apart from promoting overall physical relaxation, the technique reduces fatigue and improves the quality of sleep.

Meditation presents another amazing natural way of dealing with insomnia. It is perfect for people who would rather quiet their minds than work on their muscles. The success of meditation in fighting insomnia was revealed in a study carried out in 2009. Researchers discovered that meditators slept better and longer.

Yoga is a physical activity that quiets the mind. As much as there are no scientific facts to show how regular yoga practice leads to better sleep, it is general known that yoga greatly helps in relaxation. Many people have associated their improved chronic insomnia with the technique. It, therefore, holds that yoga is a brilliant solution to people having sleeping problems due to their inability to relax.

Best Herbs for Chronic Insomnia

More than 1.5 million adults in the US use alternative and complementary therapies in the treatment of insomnia. This has made herbal remedies quite common. Some such as lemon balm and chamomile tea are harmless. However, others have been known to cause serious side effects. It is vital for these products to be only taken when approved by a doctor.

One of the best herbs is Valerian, a perfect solution to a racing and worried mind. You can take 4 capsules an hour before going to bed. This will last for about four hours. You can take another 4 capsules if you happen to wake up during the night. The herb is an excellent sedative but does not have the side effects associated with regular sedatives.

The California poppy is an effective herb that is best suited to treat insomnia that is caused by anxiety and restlessness. In addition to helping a patient fall asleep, the herb will also improve his quality of sleep. It is safe and gentle for children. Try two daily doses, each of 30-40 drops.

Passion flower is another excellent herb. It is most effective to people who wake up frequently in the night. It is safe for both children and persons with compromised health. You can take Passion flower in large doses for a long time without any adverse effects. You can experiment with 10-60 drops before bed. If that proves not to be inadequate, take the same dose between one and four times daily.

How to beat chronic insomnia

How to beat chronic insomnia

Chronic insomnia is a common problem which may take a part of your mood, energy, health and your ability to work properly during the day. Moreover, chronic insomnia may lead to some severe health conditions. However, you should never accept this problem as a part of your routine.

Some symptoms of chronic insomnia

There are several symptoms that may indicate chronic insomnia. These symptoms include difficulty falling asleep regardless of how tired you are, experiencing troubles to get back asleep upon waking up in the middle of the night, waking up very early in the morning, over-reliance on alcohol or sleeping pills to fall asleep, daytime fatigue, drowsiness and irritability and Having difficulties to concentrate during the day.

Sleep deprivation

Sleep deprivation is very different from chronic insomnia. It refers to getting insufficient sleep and failing to get comfortable sleep. As a matter of fact, sleep deprivation comes at a price. It highly affects your health, safety, your performance, your pocketbook and moreover, your performance both academically and at work.

Sleep deprivation can result from your daily stress or trading sleep for something you think is more important. It can also be a result of a medical condition. However, it is important to understand that sleep deprivation mostly result from common sleep disorders that may go unrecognized.

What are the major causes of chronic insomnia?

Chronic insomnia can result from medical and psychological conditions, specific substances, unhealthy sleep habits and some biological factors. Some researchers are now thinking of chronic insomnia as a brain issue. They claim that the brain inability to stop being awake can be a problem. The brain has two cycles – the wake and the sleep cycle. When one cycle is on, the other is usually off. To solve your sleep problems, it is important to first understand what is causing them.

• Medical causes of chronic insomnia

There are several medical conditions where some are mild and others severe – that cause insomnia. In some cases, medical conditions cause insomnia by themselves, while in others, the symptoms of the medical condition causes discomfort which can make it hard for a person to fall asleep. Some medical conditions that can cause insomnia include Sinus/nasal allergies, Gastrointestinal problems like reflux, Endocrine problems like hyperthyroidism, Asthma, Arthritis, Neurological conditions like Parkinson’s disease, Lower back pain and Chronic pain.

Some medications like those you take for nasal allergies and common cold, heart disease, high blood pressure, birth control, depression asthma and thyroid disease can cause insomnia. Moreover, insomnia can also be an indication of an underlying sleep disorder.

• Emotional distress and psychological problems

Depression and anxiety are some of the primary causes of insomnia. Other psychological and emotional causes of chronic insomnia are life stress, worry, anger, grief, trauma and bipolar disorder.

• Sleep disorders

Insomnia can be a sleep disorder by itself but it can also indicate some other disorders which include restless legs syndrome and sleep apnea and circadian rhythm disturbances associated with jet lag and late night shift work.

Chronic insomnia affects

Just like you need regular exercise and a healthy diet, you also need enough sleep. Whatever the reason for sleep loss, insomnia can have mental and physical effects. Most individuals suffering chronic insomnia report lower quality of life as compared to individuals who get enough sleep.

Insomnia complications include lower performance at school and on the job, higher risk to accidents and slow reaction time while driving, obesity or overweight, irritability, psychiatric problems which include anxiety disorder or depression, substance abuse and higher risk and severity of long term conditions and diseases like heart disease, high blood pressure and diabetes.

Best cures for chronic insomnia

• Magnesium and calcium

Calcium and magnesium are sleep boosters and are more effective when used together. Additionally, by taking magnesium, you will cancel out potential heart problems that can result from using calcium alone. To solve chronic insomnia, take 200 milligrams magnesium even though you can lower this dose if it causes diarrhea. Also take 600 milligrams calcium every night.

• Wild lettuce

If you have experienced headaches, anxiety, joint or muscle pain, then possibly, you have come across wild lettuce. It is also effective in reducing anxiety and calming restlessness. It is also calms restless legs syndrome. When using wild lettuce supplements, you should take 30-120 milligrams before going to bed.

• Hops

If you are beer fan, then you are more familiar with hops calming effects. Hops are female flowers highly used in making beer. For sleep purposes, the extract has been used for long as mild sedative for both insomnia and anxiety. To solve chronic insomnia, take 30-120 milligrams before you get under your covers.

• Aromatherapy

Studies have proved that lavender highly aids in sleep. Additionally, it is an inexpensive nontoxic way of slipping into a peaceful sleep. Look for a spray containing real lavender and spirt it on your pillow before sleeping. You can also get a pillow filled with lavender.

• Melatonin

Melatonin is a hormone that controls your sleep habit and also induces sleep. Research has shown that lower doses of this hormone are more effective while higher doses can cause toxicity and raise the risk of infertility and depression.

• Yoga and meditation

To benefit from yoga and meditation, you should choose gentle yoga and stretching and also avoid ashtanga yoga and vigorous power which can energize you instead. Try simple yoga followed by meditation in your bed. Close your eyes for 5-10 minutes and concentrate on your breathing alone.

• Valerian

Valerian is among the commonest chronic insomnia remedies. Several studies have shown that it improves deep sleep, makes a person fall asleep faster and also improves the quality of sleep. However, valerian is more effective when used for a very long period of time. Over 10% of people who rely on it feel more energized a condition that keep them awake. If you experience this effect, you should avoid using it during the night – use it during the day intead. Take 200-800 milligrams in a day.

• Theanine

Theanine is an amino acid extracted from green tea. It helps you get a deep sleep in addition to calm alertness during daytime. Since green tea does not contain enough theanine to solve insomnia you should buy theanine blocks and take 50-200 milligrams in a day.

Chronic insomnia can have severe effects on your life. It can affect your performance and alertness, impair your memory and your cognition and inflict stress on your partner. However, with the readily available cures, you can easily solve this problem and live a better life.