Showing posts with label insomnia. Show all posts
Showing posts with label insomnia. Show all posts
3 Types of insomnia and how to overcome them
Monday, April 14, 2014
3 Types of insomnia and how to overcome them - Basically, there are three types of insomnia experienced by the people. First, difficulty sleeping, the second was not able to sleep well or often wake up when sleeping, and the latter, feeling tired when waking though slept.
Had a similar problem? If so, understand correctly about the causes and how to overcome insomnia is as quoted by the Huffington Post following.
Can not sleep
There are many things that cause the brain remains active and the body awake until midnight. For example, the burden of thought. How to cope with not necessarily take a sleeping pill, but to understand the root of the problem and handle it properly. Several methods to calm down as drinking warm milk can do for the body is more relaxed and eventually fell asleep.
Sleep disorders
Do you often wake up several times from sleep? If you have a baby, it might be reasonable. But if not, consider again the type of food or drugs consumed. Because some things that could be the cause of not sleeping soundly. While waking up in the middle of the bed was reasonable, you should consult an expert if you experience it too often.
Fatigue after waking up
ve Slept all night, but the body was so sore and weak. I wonder what causes it? It could be a result of sleep apnea disorder, a condition that makes breathing stops for 10 seconds or more which may occur several times in one night. If this is so, immediately contact a medical expert for help. Because not only interfere with sleep apnea fitness, but also increases the risk of many deadly diseases.
Thats three types of insomnia and how to overcome them. Make sure you meet the quality and quantity of sleep in order to maintain good overall health.
Had a similar problem? If so, understand correctly about the causes and how to overcome insomnia is as quoted by the Huffington Post following.
Can not sleep
There are many things that cause the brain remains active and the body awake until midnight. For example, the burden of thought. How to cope with not necessarily take a sleeping pill, but to understand the root of the problem and handle it properly. Several methods to calm down as drinking warm milk can do for the body is more relaxed and eventually fell asleep.
Sleep disorders
Do you often wake up several times from sleep? If you have a baby, it might be reasonable. But if not, consider again the type of food or drugs consumed. Because some things that could be the cause of not sleeping soundly. While waking up in the middle of the bed was reasonable, you should consult an expert if you experience it too often.
Fatigue after waking up
ve Slept all night, but the body was so sore and weak. I wonder what causes it? It could be a result of sleep apnea disorder, a condition that makes breathing stops for 10 seconds or more which may occur several times in one night. If this is so, immediately contact a medical expert for help. Because not only interfere with sleep apnea fitness, but also increases the risk of many deadly diseases.
Thats three types of insomnia and how to overcome them. Make sure you meet the quality and quantity of sleep in order to maintain good overall health.
Living With Insomnia Get a Good Nights Sleep
Tuesday, March 18, 2014
A Drink Will Help You Sleep
Myth. Insomnia -- chronic trouble getting to sleep or staying asleep -- can leave you desperate for a good nights rest. Think a cocktail before bed will offer relief? Think again. This myth probably persists because alcohol can help you fall asleep. But as it moves through your body it may lead to disturbed, restless sleep, or it may make you wake earlier
Insomnia Is Strictly Mental
Myth. Its true that psychological issues can cause insomnia. As a matter of fact, stress is the No. 1 reason people report a lack of sleep. But its not the only insomnia trigger. Many things can cause insomnia, including poor sleep hygiene, illness, drug side effects, chronic pain, restless legs syndrome, or sleep apnea.
Exercise Helps You Sleep
Fact. Regular exercise can be a great way to help stimulate better sleep -- as long as you avoid working out too late. Strenuous exercise can make you more alert. It also increases your body temperature, which may stay elevated for as many as six hours. Steer clear of workouts too close to bedtime. Aim to complete a workout two or three hours before you plan on going to sleep.
Screen Time Helps You Wind Down
Myth. Its tempting to try to wind down by reading on the computer or watching TV before bed, but both can actually stimulate you. The light and noise of TVs and computers can be engaging and can reduce brain melatonin levels. Some studies show that melatonin shortens the time it takes to fall asleep. Need just a little noise to help you drift off? Try listening to relaxing music on the radio, which is less involving.
Sleep Aids Are Risk-Free
Myth. Its true that todays sleeping pills are safer and more effective than many older drugs. But all medications have potential risks, including the risks of dependency. Always talk to your doctor before using sleeping pills. Some sleep aids can help relieve insomnia symptoms temporarily. They cant cure insomnia. Resolving underlying health issues and addressing your sleep environment is often the best approach to insomnia.
You Can Make Up For Lost Sleep
Myth. Its unlikely that you can fully catch up on sleep youve lost. Sleeping in one or two days a week or over the weekend may actually upset your natural body clock. The disruption may make it harder to get to sleep the next time. The only way to catch up on lost sleep is to get back into a regular sleep schedule.
Napping Helps Offset Insomnia
Myth. The helpfulness of naps often depends on the person and the nap. For some people, a brief 10- to 20-minute nap taken midday can be reshing. For many people with insomnia, however, a late afternoon nap can decrease the brain’s sleep drive.
Youll Learn to Need Less Sleep
Myth. Believing this myth can be fatal. Everyone is born with a set sleep need. Most adults need at least eight hours. You can learn to get by on less sleep, but you cant train your body to need less sleep. If youre sleep deprived, you might not be able to pay attention or remember things. Being chronically tired can have serious consequences, including poor work performance and an increased risk of accidents.
Get Out of Bed If You Cant Sleep
Fact. Tossing and turning for a half hour or more in bed? Its OK to get up to read or listen to relaxing music. A quiet activity can help you relax and feel sleepy. Staying in bed may lead to frustration and clock-watching. Over time, you may associate your bed with wakefulness, not rest. Serious health conditions have been associated with chronic lack of sleep, including obesity, hypertension, diabetes, heart attack, and stroke.
You Can Train Yourself to Sleep
Fact. You can train your body to associate certain restful behaviors with sleep. The key, of course, is consistency. Read for an hour or take a warm bath before bed. Maybe meditating or daydreaming will help you drop off to sleep. Find what works for you, and then make those rituals a regular part of preparing for bed every night.
Sleep Problems Go Away on Their Own
Myth. Until you know whats causing your insomnia -- whether its stress, medication, illness, or another issue -- dont expect it to disappear on its own. If youve had problems getting to sleep or staying asleep, or if you’re consistently tired after a night’s sleep, you may have a sleep disorder, and its time talk to your doctor about treatment.
Myth. Insomnia -- chronic trouble getting to sleep or staying asleep -- can leave you desperate for a good nights rest. Think a cocktail before bed will offer relief? Think again. This myth probably persists because alcohol can help you fall asleep. But as it moves through your body it may lead to disturbed, restless sleep, or it may make you wake earlier
Insomnia Is Strictly Mental
Myth. Its true that psychological issues can cause insomnia. As a matter of fact, stress is the No. 1 reason people report a lack of sleep. But its not the only insomnia trigger. Many things can cause insomnia, including poor sleep hygiene, illness, drug side effects, chronic pain, restless legs syndrome, or sleep apnea.
Exercise Helps You Sleep
Fact. Regular exercise can be a great way to help stimulate better sleep -- as long as you avoid working out too late. Strenuous exercise can make you more alert. It also increases your body temperature, which may stay elevated for as many as six hours. Steer clear of workouts too close to bedtime. Aim to complete a workout two or three hours before you plan on going to sleep.
Screen Time Helps You Wind Down
Myth. Its tempting to try to wind down by reading on the computer or watching TV before bed, but both can actually stimulate you. The light and noise of TVs and computers can be engaging and can reduce brain melatonin levels. Some studies show that melatonin shortens the time it takes to fall asleep. Need just a little noise to help you drift off? Try listening to relaxing music on the radio, which is less involving.
Sleep Aids Are Risk-Free
Myth. Its true that todays sleeping pills are safer and more effective than many older drugs. But all medications have potential risks, including the risks of dependency. Always talk to your doctor before using sleeping pills. Some sleep aids can help relieve insomnia symptoms temporarily. They cant cure insomnia. Resolving underlying health issues and addressing your sleep environment is often the best approach to insomnia.
You Can Make Up For Lost Sleep
Myth. Its unlikely that you can fully catch up on sleep youve lost. Sleeping in one or two days a week or over the weekend may actually upset your natural body clock. The disruption may make it harder to get to sleep the next time. The only way to catch up on lost sleep is to get back into a regular sleep schedule.
Napping Helps Offset Insomnia
Myth. The helpfulness of naps often depends on the person and the nap. For some people, a brief 10- to 20-minute nap taken midday can be reshing. For many people with insomnia, however, a late afternoon nap can decrease the brain’s sleep drive.
Youll Learn to Need Less Sleep
Myth. Believing this myth can be fatal. Everyone is born with a set sleep need. Most adults need at least eight hours. You can learn to get by on less sleep, but you cant train your body to need less sleep. If youre sleep deprived, you might not be able to pay attention or remember things. Being chronically tired can have serious consequences, including poor work performance and an increased risk of accidents.
Get Out of Bed If You Cant Sleep
Fact. Tossing and turning for a half hour or more in bed? Its OK to get up to read or listen to relaxing music. A quiet activity can help you relax and feel sleepy. Staying in bed may lead to frustration and clock-watching. Over time, you may associate your bed with wakefulness, not rest. Serious health conditions have been associated with chronic lack of sleep, including obesity, hypertension, diabetes, heart attack, and stroke.
You Can Train Yourself to Sleep
Fact. You can train your body to associate certain restful behaviors with sleep. The key, of course, is consistency. Read for an hour or take a warm bath before bed. Maybe meditating or daydreaming will help you drop off to sleep. Find what works for you, and then make those rituals a regular part of preparing for bed every night.
Sleep Problems Go Away on Their Own
Myth. Until you know whats causing your insomnia -- whether its stress, medication, illness, or another issue -- dont expect it to disappear on its own. If youve had problems getting to sleep or staying asleep, or if you’re consistently tired after a night’s sleep, you may have a sleep disorder, and its time talk to your doctor about treatment.
New Guidelines For Insomnia British Report Rounds Up The Research
Monday, February 17, 2014
Recognizing that..."Sleep disorders are common in the general population and even more so in clinical practice, yet are relatively poorly understood by doctors and other health care practitioners,"... the British Association for Psychopharmacology (BAP) on Tuesday released guidelines for the diagnosis and treatment of insomnia and other sleep disorders. The recommendations do not address sleep problems from apnea/hypopnea, restless legs, narcolepsy, and other conditions:
British Association For Psychopharmacology Consensus Statement On Evidence-Based Treatment Of Insomnia, Parasomnias And Circadian Rhythm Disorders, Journal of Psychopharmacology, Sept, 2010
The guidelines emphasize that insomnia should be diagnosed and treated because it is associated with increased risk for depression, anxiety, and cardiovascular disorders.
Treatments included:1
- Cognitive behavioral therapy (CBT). This is talk therapy which "consists of sessions with a therapist that focus on helping you change your habits and thoughts in a way that helps you sleep."2 It is considered so effective and long lasting (compared to drugs) that BAP says it should be offered as first-line treatment.
- Hypnotic drugs (sleeping pills). BAP recommends that efficacy, safety, duration of action, and history of substance abuse or dependence be considered. They also say patients should take breaks from these meds every 3 or 6 months to reduce risk of dependency.
- Antidepressants.
- Antipsychotic drugs. Because of adverse effects and possible abuse these arent indicated as first-line treatment for sleep disorders.
- Antihistamines (Sominex, Nytol). These have a limited role and can cause drowsiness.
- Hormone therapy for women after menopause
- Melatonin
- Scheduled light exposure
- Behavioral strategies
1New Guidelines Issued For Insomnia And Other Sleep Disorders, Medscape, Sept 2 2010
2 Talking Therapy ‘Best Option For Insomnia’, WebMD, Sept 2 2010
Subscribe to:
Posts (Atom)
