Sleep Deprivation: Chronic Insomnia

Chronic insomnia can be caused by a variety of reasons. Sleep deprivation caused by insomnia can have many deleterious effects. Read more about this condition here.

The amount of sleep required by each person is dependent on the individual. While 71/2 hours is considered the average, many do very well with far less than that, while others seem to need 9-10 hours. Almost everybody experiences sleeplessness some time or the other. The occasional night of tossing and turning, and the inability to get that shuteye despite trying everything is a phenomenon that most of us are familiar with. It is usually caused by stress, indigestion, or consuming too much alcohol or caffeine.

It is when sleeplessness continues to be persistent and the normal patterns of sleep keeps being elusive, night after night, say, for three to four nights each week, which lasts for a month and even more, that the condition is regarded as chronic insomnia.

What are the effects of chronic insomnia?

When chronic insomnia is diagnosed, the sleeplessness such people experience seems to have no ostensible reason. However, the sleep deprivation is so acute that it leads to a corresponding decrease in the energy levels of the body accompanied by mood swings, making the affected person high-strung and irritable. This can lead to marital discord and a disagreeable home environment, which, in turn, can aggravate the insomnia even further.

But, mood swings and low energy levels are not the only deleterious effects of chronic sleep deprivation. According to research, it is known that sleep is essential for reinforcing the immune system. Hence, chronic sleeplessness can have an adverse affect on the health too, by reducing immunity to diseases caused by bacterial and viral attacks.

When sleep deprivation is caused due to insomnia it often results in the lack of mental alertness and concentration, accompanied by chronic fatigue, which is cited as being one of the main causes of accidents, at home, on the road, as well as at the workplace.

Chronic insomnia can also lead to poor performance at the workplace, sometimes even resulting in the loss of the job. The financial stress that is caused by this can exacerbate the sleeplessness even further.

What are the causes of chronic sleep deprivation?

Chronic insomnia can be caused by a wide variety of conditions like: chronic stress; psychological reasons, for example a highly strung personality; psychiatric reasons such as paranoia, anxiety, or depression; and chronic illnesses such as respiratory problems, allergies, asthma, and arthritis which can cause sleep deprivation.

It has been found, however, that most of the cases of chronic insomnia have psychiatric or psychological roots. Some of the most common psychological disorders that lead to chronic sleep deprivation are: manic depression; schizophrenia; chronic anxiety; and chronic depression. It has been found that up to 70 percent of the people that suffer from psychological disorders are also afflicted by insomnia. This is because such people have abnormally low levels of melatonin, a hormone that induces sleep, as well as high levels of stress hormones.

Occasionally, it is found that there may be no medical condition that causes chronic insomnia. In such cases, the condition is referred to as primary insomnia. For instance, in women primary insomnia can be caused by the fluctuations of progesterone, a female hormone produced in the ovaries.

The primary kind of chronic insomnia can also be caused by lifestyle and behavioral elements such as the overuse of stimulating substances like caffeine, alcohol, nicotine, drug abuse, irregular habits, disruptive sleeping and waking cycles caused by continuous late-night socializing or irregular working schedules, and so on.

How is chronic insomnia treated?

If the insomnia is not responsive to behavioral therapy or other natural methods of treatment, the primary means of treating it is by using antidepressants, hypnotic, and sedative drugs. However, these drugs are usually addictive and with time lose their effectiveness; hence, they are usually used as a short-term means of treating chronic insomnia.

Subsequently, it is recommended to make positive behavioral and lifestyle changes, and also to adopt techniques of relaxation like meditation that help in inducing sleep. If the chronic insomnia is caused by a medical condition, that disease will have to be treated in order to alleviate the sleep deprivation caused by it.

By Rita Putatunda

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How To Treat Insomnia

Insomnia is a very general term for those with sleeplessness however the reason or cause can be many - from physical ailments to mental stress (i.e. worry). What is really important is to discover and understand is what the root cause of the problem is, for example - snoring, an unbalanced diet, drugs, lack of physical exercise, sickness, physical trauma, stress, fatigue, concern for others and mental conditions such as depression or relational dysfunction.

Many people turn to medical solutions and health supplements to find a solution, others turn to alternatives such as hypnotism, acupuncture and innovative mind control practices.

While you can buy temporary medicines across the counter to assist - ongoing symptoms will require professional help. As person’s case is unique - there is no simple one size fits all panacea. If you attempt to fix problem by addressing the symptom, of sleeplessness - this may bring temporary relief but will not deal with the root cause. This may result in other symptoms or apparently unrelated ailments. 

However there are some general guidelines which may help and hence the reason for this article.

a.  Get professional advice.

This is an essential step in order to define the root problem or issues that may be creating the problem. A clear diagnosis has a significant benefit as you can then begin to address the issues and understand how to best treat your external symptoms (i.e. sleeplessness).

If you are still unsure - get a second opinion. A general MD may not uncover what a specialist can see. If you are considering a new specialist, check their references and qualifications.  

b. Check your Diet

Diet is critical in terms of health. Depending in what part of the world you live - a balanced diet may be somewhat limited but it is essential to healthy nutrition.

Balance is the key. When we provide our bodies with the energy and nutrients required - we will function well and feel great. In order to get all the nutrients we need to keep ourselves - healthy, we need a wide variety of foods in the right proportion.

c.  Exercise for life

Regular exercise forms that base for a healthy diet. This keeps your calories balanced and weight in check.  The Mayo Clinic, a not-for-profit medical practice, refers to a number of benefits of regular physical activity. We have summarized them as follows:

• Improves your attitude (mood). Exercise stimulates various brain chemicals

• Combats chronic diseases. Regular exercise can help prevent (or manage) high blood pressure. Your cholesterol will benefit, too.

• Manage your weight. When you exercise, you burn calories.

• Strengthens your heart and lungs. Regular exercise helps you breathe easier and helps the circulation of blood through your heart and blood vessels -you’ll have more energy.

• Promotes better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. A good night’s sleep can improve your concentration, productivity and mood.

• Puts the spark back into your sex life. Exercise also improves your circulation, which can lead to more satisfying sex.

•  Exercise can be fun! Find activities you enjoy and go for it.

d.      Consider Vitamin Supplements

If you have had a health check and have a good diet and exercise regime - but still lack energy or have perhaps low blood pressure, trouble sleeping, etc - we recommend considering vitamin supplements which are necessary for normal metabolism and good health. If you are not getting enough of them - you can be at risk of developing significant health issues.

Vitamins and minerals have no calories and they are not an energy source. They assist in metabolizing nutrients in food and are invaluable in keeping your body running smoothly. They are required to do many things and their excess or depletion can lead to acute and chronic disease.

For Sleeping Help - Melatrol Natural Sleep Aid is one herbal supplement which may help you if you suffer from occasional sleeplessness.

Vitamins promote growth, provide good metabolism, ensure good health and protect against certain diseases. Vitamins also assist in the formation of hormones, blood cells, nervous-system chemicals, and genetic material. Vitamins mainly serve as catalysts for reactions within the body.

A note of caution: If you are considering regular use of a vitamin supplement, we recommend consulting your doctor. An overdose of certain vitamins can have serious side effects. Do not put your physical health and wellness at risk.

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7 Ways to Overcome Your Sleep Disorder

Sometimes you lie in bed with open eyes and cannot sleep. Sometimes you fall asleep during the day and cannot focus on your work. If you have some of these symptoms, then we must draw your attention to your sleep process. As if you spend too much time trying to fall asleep in bed at night, then you might have a sleep dysfunction. It is really disturbing for people’s every day life.

Those people who do not have quality sleep at night usually suffer from fatigue with low energy and yawning during the day. All these factors can lead to mental and body disorders, which can spring into accidents and influence relations. In general, bad sleep changes your mood state and disconnects you from the world. There are many ways to regulate sleep disorders: diet, supplement nutrition, herb therapy, physical exercises, meditation, relaxation, sensory practicing or cognitive techniques.

We would like to offer to you some of these methods that might help you to solve issues with your night sleep.

1. Keep your mind busy with the counting or word spelling. The key factor is that you relax your brain by engaging it to do a monotonous task.

2. Alternatively tensing or relaxing the main muscles of your body help to conquer a sleep disorder. Just lie down comfortable and tense then relax your muscles. Start with your toes and go on with all your body muscles. Perform this exercise from your feet to the top of your head. The secret is that your body listens to the orders of your mind and knows how to relax the muscles. Gradually you fall asleep. This is a conscious technique. It is called a progressive relaxation.

3. Deep breathing method is the great way to relax your body and get harmony in all your muscles. Profound breathing is a basic and essential component of yoga. Close your eyes and focus on breathing. In order to breath deeply engage your lower back, ribcage and belly. Make every next breath longer and deeper. Breathing is the very start of our lives. It is just a start. Breath slowly- you do not have any need to hurry up.

4. One of the ways to cope with your sleep disorder is listening to the silence in your ears. It is a very simple technique but rather productive and helpful one. Lay relaxed on your back and close your ears. You will hear a high and jingling sound. After listening to this sound for 15 minutes, relax your hands and sleep peacefully.

5. Another interesting and useful technique involves your feet, especially your toes. It might seem to you strange, but this method works. Lay down, close your eyes and relax. Now drag all your toes in the direction to your face. Count slowly to 10 in this position, relax your toes and count again 10. Repeat this sequence for 10-12 times.

6. Visualization or imagination technique is the most attractive method. First of all, it can be self-directed or guided by others. This process consists of two stages. Initially you have to relax your body by the means of deep breathing or some other techniques. Then the visualization itself starts. Here you are free to create and perform in your mind the most pleasant images.

7. Meditation is the contradictory to the visualization. Meditation requires your clear brain. Just focus on your breathing, an object or a word. This allows you to calm your thinking and achieve silence in your mind. Stop thinking; stop speaking in your mind. Thus you reach the quiet state and fall asleep.

If you perform some of these relaxation techniques every day, you mind and body will acquire a good habit of being able to relax. Good luck and have a nice sleep!

Author: Travis Olague

Dyslexia Action is the UK leading provider on dyslexia information. We are ready to help and support children and adults affected by this disease around all England, Wales and Scotland. We supply parents with dyslexia computer programmes in order to provide them with knowledge and psychological help. Professional approach is the key factor. If you have any questions, please address Dyslexia Action centres. Our offices are opened throughout the country.

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Stress Relief For Better Sleep - 6 Things to Do If You’re So …

Is stress keeping you awake at night? It may be your pounding heart. Or perhaps your thoughts are racing through your head. No matter. You’re tossing and turning, and it doesn’t help that you know that come morning, things are going to be even worse if you won’t get any sleep. What to do?

Stress can cause a range of physical and emotional symptoms, but one of the most insidious effects of stress is its tendency to rob your sleep. The reason that’s so bad is that we simply cannot function without sleep, and if we’re already stressed, the kind of diminished performance that results from a sleepless night, or an entire string of them, will make things worse.

Of course, there’s nothing worse for helping you go to sleep as pressure. Worries about what will happen if you can’t sleep will ensure you’ll stay wide awake. So what can you do instead?

Sure, there’s prescription medication, and that may end up being one of the options, but there are a range of other possibilities that you can try. In fact, you should try several - at once. The same layering approach that works when we’re cold - add a jacket over a sweater, and then wrap a woolen blanket around it - also works well with helping you go to sleep.

Here’s a menu of ingredients - the nice thing about them is that you can combine them any way you want, and even safely use all of them:

1) A journal by your bedside

Use it to write your worries so they won’t keep you awake lest you forget them.

2) Aromatherapy

Lavender or jasmine work alone or together, and there are more powerful combinations available online or from your local health food store.

3) Music

Seriously. there are a number of CDs designed to put you to sleep. Steven Halpern’s Sleep Soundly is a good one. You can also use a hypnosis audio - they’re very relaxing. The best thing: It doesn’t even have to be about sleep to work.

4) Herbs

Herbal remedies work well - in the form of tea or herbal pills, especially in combinations including valerian, hops, and possibly passion flower.

5) A hot bath

Take that bath about an hour before you plan to go to sleep. It’s very relaxing. Experiment with the timing to see what works best for you. For some people it works even better just about before they go to sleep, especially if it’s not too hot.

6) Socks

Socks, a dark room at a comfortable temperature, and a comfortable bed. What do they have in common? They’re all creature comforts and serve to ensure that you’re not kept awake by annoying distractions.

Author: Elisabeth Kuhn

There’s no reason you should have to put up with letting stress and overwhelm rob your sleep. Get the information you need to get rid of excess stress right now. Just click on the link for Elisabeth Kuhn’s FREE stress-busting strategies report and reclaim your inner calm..

And if you’d like to find out how coaching can support you as you make it through challenging times, you’re invited to claim one of Elisabeth’s FREE strategy sessions.

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Insomnia In Pregnancy - A Survival Guide To Pregnancy-induced Insomnia

Insomnia in pregnancy is pretty much common, affecting around 78% of infanticipating women. Despite the fact that the unborn child is safe, insomnia in pregnancy can cause unimaginable discomfort for the soon-to-be mommy. It’ll be nine eternities, er, months before you can go back to your blissful sleeping habits, so you might as well try to make the best of your situation.

Maybe the anxiety and excitement at giving birth to a baby is keeping you up. Unlike before, you went off to dreamland as soon as your head hit the pillow; now, because of some physical and hormonal changes you will be undergoing, you can expect your sleep to be interrupted by back pains, discomfort as your abdomen swells, increased bladder incontinence, heartburn, and even vivid dreams.

Aside from the common complaint of morning sickness, you will also have to cope with headaches, dizziness, nervousness, and irritability.

Most of desk-chained workers are notorious insomniacs due to lack of physical movement in their daily routine. Daytime exercise (but not 3 hours or less before bedtime) is needed to help you relax and fall asleep. Avoid being involved in too much exertion just before retiring as the adrenalin you’ve built up will only work to keep you awake.

With insomnia in pregnancy, as with any other case of sleeplessness, relaxation is a key component of the treatment. Have a nice warm bath, then have your husband or partner give you a firm but gentle massage to loosen muscle tension and relieve stress and fatigue.

Listen to soft, relaxing music, or recordings of gentle sounds like a steady heartbeat or lapping ocean waves. Make sure your player turns off automatically though, because if you’re going to have to get up to turn it off yourself, then it negates the purpose of listening to a recording to help you get to dreamland in the first place.

Your bedroom must be suited for sleep. Not too hot or you’ll feel uncomfortable from the heat, and not too cold which would make you shiver the whole night long. Your mattress ought to be just the right firmness, not hard or lumpy in places, that you end up with a stiff neck, a bad back, and other aches and pains in the morning.

If it’s safe, do leave the window open for fresh air and proper circulation. Curtains and rugs help absorb light and sound, so the overall ambience of the room is darker and quieter. Earplugs could be very useful, too. And don’t forget to turn off your phone.

If you’ve tossed and turned but you’re not in sleep mode yet, get out of bed and busy yourself in some light activities like reading or needlework until you’re tired. When sleep is at bay, embrace it and drift off to dreamland.

Sleep on your side to alleviate back pain. Bend your knees and put a pillow between your legs. Try placing one under the small of your back, underneath your belly, for more support. Pile on even more to prop up your upper body if you suffer from heartburn.

Sleeping on your left side would be beneficial as this causes blood and nutrients to surge to the placenta and your baby, but moving about and shifting positions is perfectly acceptable. These changes will make your movement limited, though. You won’t be able to sleep on your stomach for obvious reasons, while lying flat will only exacerbate your back pain.

With the weight of your belly pressing on you, sleeping on your back could even lead to digestive and respiratory problems, as well as low blood pressure and decreased circulation, which in turn affects not only your heart, but also your unborn child.

Insomnia in pregnancy need not be a burden. At the very least, you need not be part of that large statistic that experiences it. Because of these steps, you will not only expect a baby, but you’ll sleep like one, too.

By: Lee, Michael

Get the amazing FREE course that reveals secret tips to cure insomnia and get better night’s sleep at www.20daypersuasion.com/sleep-secret.htm

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Insomnia- The Root Causes Of Insomnia

Insomnia is such a common condition, affecting millions of Americans, yet many people are not aware of the serious consequences of Insomnia. Commonly referred to as sleeplessness, or lack of sleep, insomnia can lead to severe fatigue, anxiety, depression and lack of concentration. Insomnia is serious, although unlike other diseases it does not kill. But only a sleep deprived person knows how lonely and how terrible this state can be.

Insomnia is a symptom, not a stand-alone diagnosis. By definition, insomnia is "difficulty initiating or maintaining sleep, or both." Although most of us know what insomnia is and how we feel and perform after one or more sleepless nights, few seek medical advice. Many people remain unaware of the behavioral and medical options available to treat insomnia.

The Main Insomnia Causes

Worrying about money and paying your bills. Worrying over money is probably the single biggest cause of all known causes of insomnia. If you have a lot of money you may worry over losing it; if you have little money you may worry about how you are going to get more.

Thinking about or being stressed over work.

Experiencing hunger pains in the middle of the night.

Being too warm or too cold as a result of either too little or too much bed covering.

Poor sleep hygiene results in sleeplessness for some. Taking daytime naps, exercising close to bedtime, watching TV late into the night, eating within one to two hours of bedtime and irregular sleep/wake schedules make rest hard to come by. To challenge yourself, keep track of your last week’s bedtimes and awakening times. If there is no thread of consistency, you have a great place to begin. This is especially important for those of you working second and third shifts.

Many people with chronic health conditions also have problems with insomnia. In addition, advanced age and female gender, make individuals more likely to experience insomnia. The cause of chronic insomnia can be complex and often results from a combination of factors.

Excessive use of alocohol. While one glass of wine might help you go to sleep, getting "buzzed" or drunk can be counterproductive. Excessive drinking can cause interrupted sleep and a poor quality of sleep, not to mention the "hungover" feeling you might have the next day. The older you get, the harder it is to "bounce back" after a night of drinking and it could take 24 to 48 hours for your body to release the alcohol in your system.

All day couch potatos or people with a restricted lifestyle also suffer from bouts of insomia. This fact and other research has led sleep professionals to conclude that exercise is an important factor in your day time routine that can lead to sounder sleep at night. Likewise, people who take naps during the day, usually find it hard to get to sleep at night. As a consequence, they then go to bed late since they are not as tired. Not enough sleep at night can lead to fatique in the day time which can bring on the desire to take a nap - a cycle that might be hard for some people to break.

By: James Sameul

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