How to Beat Insomnia in Thirty Days

Tired of tossing and turning? Ready to get some rest? The situation isn’t hopeless – there are plenty of things you can do to restore your body to normal sleep patterns. But it’s going to take commitment on your part. If you’re willing to follow these commonsense guidelines for the next month, you’ll soon be sleeping like a dream.

1)      Establish a sleep zone. For the next thirty days, make your bedroom a haven for sleep. Commit to keeping cell phone use, television watching, and tablet reading out of the bedroom. Don’t sleep alone? Ask the person who shares your bedroom to honor this thirty day pact as well. After all, it’s much nicer to live with a person who gets enough sleep, so that should be an incentive for them.

2)      Put yourself on a schedule. Random, uncertain bedtimes set the stage for insomnia, as your body’s rhythms are thrown off-course. Think about how tired you were as a child after no-sleep slumber parties or camp-outs in a buddy’s backyard. That’s how your body feels all the time when you don’t have regular sleep habits.

3)      Clear out sleep-stealing habits. For the next month, honor your need for sleep by refusing to do things that may be feeding your insomnia. Late night exercise, eating, or arguing switch on hormones and processes in your body detrimental to sleep. Work out late afternoon or early morning. Stop snacking at 10 p.m. Decide not to start that argument as you’re crawling into bed with your partner. If it’s important, write it down and then let it go until morning.

4)      If you’re awake, leave the bedroom. Part of the process of forming good sleep habits is associating your bedroom with sleep (see #1). If you wake up in the middle of the night and can’t go back to sleep, get up and leave the bedroom. Walk around the house for a bit or sit on the couch and meditate (but don’t turn on that television or pick up a book!). When you start feeling sleepy again, go back to bed.

5)      Give yourself the gift of sleep. The motivation for establishing a sleep zone, putting yourself on a schedule, clearing out sleep-stealing habits, and refusing to lie awake in bed begins with recognizing the value of sleep. A long night’s uninterrupted slumber is a gift only you can give yourself; one that nourishes body, mind, and spirit.

The ability to sleep through the night escapes most of us at one time or another; however, insomnia, does not have to be a permanent condition. Follow these practical guidelines for how to beat insomnia for the next thirty days. Your current insomnia could very well become a thing of the past.

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Reasons for Insomnia and How to Find Relief

The inability to sleep is one of the most vexing conditions in the human experience. It is written about in the Bible and in literature from around the world. Leonardo Da Vinci said, “A well-spent day brings happy sleep.” But does it really? For most people, not being able to fall asleep sets their world on edge, at least temporarily during some point in their lives.

What, exactly, is the reason so many people struggle to sleep well? An investigation into the reasons for insomnia begins with an explanation of the common types of sleeplessness. Some people struggle to fall asleep. They may lay awake well into the night, or if they are shift workers, during the daytime when they should be sleeping. Others will fall asleep quickly, but then will wake up several times during the night. Still others may be awakened by noises or other environmental factors and then be unable to go back to sleep, or they may wake up too early.

Whatever form insomnia takes, it has an impact on health, emotions, and productivity unless a remedy is found. What are the reasons for sleeplessness? The most common reasons for insomnia are:

·         Poor sleep habits

·         Overuse of caffeine and other stimulants

·         Chronic pain

·         Drug or alcohol addiction

·         Emotional disturbance, like anxiety, depression, or bipolar disorder

·         Side effects of medication

·         Physical conditions such as apnea, COPD, or acid reflux

These are not all the reasons a person might have trouble sleeping. Chronic, long-term insomnia can be the result of a serious medical condition that requires consulting a physician; however, for most people there are changes that can be made that will allow them to sleep well. For example, they can change habits like watching television in bed (overstimulation) or not keeping a regular sleep schedule. The body’s circadian rhythms may be trying to move them to a sleepy state, but if they stay up late one night, go to bed immediately following dinner the next, and so forth without a regular bedtime that rhythm may be out of sync.

Another important change that can be made to promote sleep is avoiding caffeine in coffee or energy drinks in the evening. Illicit stimulant drugs like methamphetamines will disrupt the sleep cycle for days at a time. Some prescription medications also have the unfortunate side effect of insomnia. A doctor can recommend an alternate medication if necessary.

Two more reasons for insomnia are physical or emotional illness. It is well documented that conditions like anxiety and depression cause sleep disruption. If one of these is suspected, a doctor or therapist can provide help with therapy, alternate treatments like biofeedback training or, if necessary, medication. Some physical conditions like asthma and apnea cause the sufferer to wake suddenly when the body isn’t getting enough oxygen. This is a serious symptom that needs medical attention.

And, finally, the chronic pain of such illnesses as cancer or rheumatoid arthritis can disrupt the sleep cycle. If that is the case, the patient can ask their health care provider for a remedy with the least side effects.

Thomas Dekker said, “Sleep is that golden chain that ties health and our bodies together.” This is wisdom, indeed, as no one can function well without adequate sleep. By first making environmental changes and then consulting their health care provider if the insomnia persists, the balance of sleep and wakefulness can be restored.

NEUROFEEDBACK FOR INSOMNIA AND SLEEP DISORDERS

Natural Ways For Dealing With Insomnia

When searching for natural options for insomnia, you will find some remarkably effective and simple treatments available. Many people with insomnia worry about taking medicines like sleep aids and prescription SSRIs. However, there are numerous natural treatments available, which have been proven very effective for those who have sleeping problems.

The Right Diet

Probably the most overlooked natural option for insomnia is paying attention to your diet plan. You will find that if you include or remove certain meals from your diet, this will improve your sleeping. Some nutritional changes to think about include:

·         Staying away from sweets - Sugar not only gives instant energy, but it may disrupt bloodstream sugar levels. As bloodstream sugar levels fall, your sleep could be disrupted. If you don’t want to eliminate sweets altogether, try restricting yourself to not eating anything with sugar after 5:00 p.m. This gives your body time to process the sugar before bedtime and will ensure that you'll have a more restful night’s sleep.

·         Eating magnesium wealthy meals - Magnesium deficiency is an underlying problem for a lot of insomnia sufferers. Studies have proven that it is an all-natural sedative and plays a vital role in sleep regulation. Dark leafy vegetables, nuts, seed products, and whole grain products are excellent sources of magnesium.

·         Getting enough calcium - Like magnesium, calcium also plays an important role within the sleep cycle, particularly during REM (rapid eye movement) sleep. The lack of deep sleep continues to be associated with calcium deficiency. Adding items like milk, cheese, and yogurt to your diet will help you restore proper amounts of calcium to your body.

Nutritional Supplements

There are numerous nutritional supplements that are natural options for helping with insomnia, two of which are melatonin and lavender. Supplements won't have the same impact on everybody, so it is recommended that you test numerous natural options to discover what works best for you. Some effective but less known sleep-aid supplements include:

·         Wild lettuce - This supplement has been utilized because of its medicinal qualities since ancient Egypt. It is used to treat headaches, chronic discomfort, anxiety, and insomnia.

·         L-theanine – This supplement is present in eco-friendly tealeaves. It helps relieve the anxiety that disturbs normal sleep. L-theanine increases feelings of wellness and induces brain waves that correspond with relaxation. Additionally, it may decrease your heartbeat and lower reactions to worry. However, it might also hinder certain prescription medicines, so before taking L-theanine, talk to your physician first.  

Other Effective Treatments

Apart from adding supplements and monitoring your diet plan, there are other natural options for insomnia. Therapy has become a promising avenue for treating insomnia. Cognitive-behavioral therapy might help patients change sleep-related actions that could be leading to insomnia.

Neurofeedback therapy utilizes computer systems to help individuals retrain their brainwaves to healthy designs. This therapy has no side effects, is non invasive and has been proven to help with different conditions including chronic discomfort, headaches, anxiety, and insomnia. 

How to Treat Insomnia without Medication

How to Treat Insomnia the Natural Way

If you are suffering from a sleep disorder, you are not alone. Medical research has shown that one-third of all Americans develop a condition at some point in their lives that makes sleep difficult – or nearly impossible. No wonder there are so many people on the Internet searching for how to treat insomnia!

There is one thing for sure: prescription medications should not be used to treat insomnia, unless you have exhausted all of the natural options available. Prescription medications often come with nasty side effects, and they only help people fall asleep a little quicker, they don’t actually help people stay asleep or increase the quality of their sleep. Some of them even have some really scary adverse reactions in people, like psychosis or the introduction of suicidal ideations. It's much better to go the natural route if possible.

That said, here is a quick guide on how to treat insomnia with natural remedies:

1.       Improve your sleep hygiene. Many folks don't have good habits and rituals surrounding sleep. They take naps in the middle of the day, making it difficult for their brains to regulate the chemicals necessary to make them tired (or feel alert.) Also, the blue light from smartphones, tablets, and laptops interfere with the production of melatonin, which is one of the natural chemicals your body produces to help you get to sleep. Having a different bedtime every night can also make your brain go a little haywire. If you have any of these deficiencies in your own sleep hygiene regimen, start working on them. You should see improvement in your symptoms within a week or two.

2.       Try natural supplements before medication. Herbs and natural treatments have been helping people fall asleep for thousands of years before the drug companies invented Ambien and other prescriptions medications for insomnia. You can purchase natural supplements such as melatonin, as well as teas like chamomile and valerian root, which unlike prescription medication, helps you fall asleep faster and improves the quality of your sleep. 

3.       Get some exercise. Every medical and health website out there is repeating this bit of information, but many folks never take it to heart. They think they are too busy, too stressed, or just don't want to put any effort into researching their exercise options. The truth is, you are losing far more of the hours in each day to insomnia than you would to exercise – which takes 20-30 minutes. If you get that workout in, you'll not only fall asleep faster, but get a much better quality of sleep, and as a result, you'll wake up feeling refreshed, be more productive at work, and a lot less likely to get into an accident on-the-job or in your car.

There you have it – three suggestions for how to treat insomnia the natural way. Don't wait any longer – put them into effect right now, and you'll notice improvements in no time at all. 

NEUROFEEDBACK FOR INSOMNIA

Three Common Reasons for Insomnia

What Are Some of the Most Common Reasons for Insomnia?

Whether it's stress, anxiety, overstimulation or an imbalanced diet, there are many reasons for insomnia. So many, in fact, that 60% of Americans report that they struggle with getting to sleep every single night.

If you're reading this, you are probably struggling to get to sleep yourself. It's a good thing you're researching insomnia, along with potential cures, because sleep deprivation has serious consequences. Those that suffer from poor sleeping habits are four times more likely to develop depression disorders and are also more likely to develop heart disease. Of course, because you're drowsy, you're also at a higher risk for accidents on the road and on the job, and your personal relationships and professional performance may also suffer if you're too sleepy to give 100% of your focus, attention, and effort to what matters in life.

With that in mind, here are three of the most common reasons for insomnia, and what you can do to help overcome them and get the good night's sleep you deserve:

1.       You might be ingesting chemicals that are causing you to have trouble going to sleep. Caffeine, alcohol, and many prescription drugs are part of everyday reality for most people. We love a cup of coffee in the morning, a glass of wine with dinner, and many of us need to take medications to manage chronic conditions. The problem is, all three of these can inhibit sleep. Caffeine is a great pick-me-up in the morning, but it can prevent you from getting to sleep long after its benefits have worn off. Don't drink more than two cups per day, and don't drink it after noon. Alcohol temporarily depresses your nervous system, but makes it harder to sleep in the long-term, and some medications like antidepressants, blood pressure drugs, psychostimulants, and steroids can definitely contribute to insomnia.

2.       You might not be getting enough physical activity. In our modern sedentary lifestyle, where we sit down on our commutes to work, sit down at our desks for eight hours, and come home to sit in front of the television, our bodies aren't getting a chance to get tired in the first place because we aren't getting the physical activity our muscles were designed for. If you aren't regularly exercising at least three times per week, this is very likely one your biggest reasons for insomnia.

3.       You might be stressed, anxious, or depressed. This is a vicious cycle – stress, anxiety, and depression are major reasons for insomnia, but insomnia can cause stress, anxiety, and depression, creating a feedback loop that can drastically affect the quality of your life. If you feel like you are under a lot of stress, or you exhibit the signs and symptoms of anxiety or depression, speak to a doctor or therapist right away. Your mental health is too precious to let a disorder go untreated.

There they are: the most common reasons for insomnia. If none of them apply, or you have addressed your particular issue and still can't get to sleep, see your doctor or health care professional as soon as possible. Insomnia is no joke – and you deserve a good night's sleep every night.

NEUROFEEDBACK FOR INSOMNIA

Three Natural Remedies for Insomnia

Melatonin, Valerian, and Kava: Three Natural Remedies for Insomnia

Some forms of insomnia are not persistent or chronic enough to warrant treating them with Ambien, Lunesta, or other prescription sleep medications that can have undesirable side effects. Most over-the-counter sleeping pills contain antihistamines, which have side effects that many people find disagreeable, and which can cause drowsiness and sluggishness the next day. There are some natural herbal remedies for insomnia that can be very helpful for relatively mild to moderate insomnia without producing side effects. These include melatonin, valerian, and kava.

Melatonin

Melatonin is a hormone that functions in the regulation of the sleep-wake cycle. The body produces it naturally in the pineal gland, but it is also available as a supplement in pill form. Melatonin supplements may help induce sleep, as well as helping to regulate the sleep cycles. It is not known to have any notable side effects. In addition to treating insomnia, melatonin can also be used to treat delayed phase sleep disorder (DPSD) and other disorders of sleep-wake cycle regulation. A supplemental dosage of melatonin is approximately 3 mg.

Valerian

Valerian is an herb, native to Europe and Asia, which has been used medicinally since ancient times. The root extract is available in over-the-counter capsules and can also be used to make tea. Valerian root has sedative and anxiolytic effects, and is thought to work via some of the same receptors that cause benzodiazepines, such as Xanax, to have their sedative effects. Although larger doses of valerian root extract may rarely cause some mild stomach discomfort, valerian is not known to produce any particularly disagreeable side effects. Valerian is generally consumed in 400-900 mg doses, taken half an hour or so before bed.  

Kava

Kava is a plant native to the islands of the Pacific, where it has been used historically among the peoples native to those regions. The roots of the Kava plant are used to produce a drink with sedative and anxiolytic properties. In Polynesia, kava has historically been used in a religious context. The active ingredients in kava are a group of chemicals called kava lactones, which are considered to be psychoactive. It is thought to modulate the activity of GABA receptors. In addition to being a sedative, it can have a mildly euphoric effect. Kava can induce a deep, often dreamless sleep, within about 30 minutes of ingestion. Kava is available in powdered form, as well as in teas and pills. A kava pill usually contains around 60-150 mg of kava lactones. Kava is regulated in the European Union, the United Kingdom, and Canada; however, it is legal to possess and use Kava in the United States. Three natural remedies for insomnia are melatonin, valerian, and kava. All three are available as supplements, and valerian and kava are also available in the form of teas. These substances have sedative properties and can help with mild or relatively infrequent insomnia. Although chronic insomnia may require prescription medication, a dose of melatonin, valerian, or kava may be a better alternative with fewer side effects for people whose insomnia is less intractable.

How to Treat Insomnia Without Sleeping Pills

Many people suffer from some degree of insomnia, whether periodically or chronically, and want to know how to treat insomnia without using prescription or over-the-counter sleeping pills, which are known for having disagreeable side effects and for causing drowsiness and sluggishness the next day.

There are a variety of methods for treating insomnia without using pills. One of the most effective is making changes in behavior, such as keeping a regular sleep schedule and avoiding stimulants such as caffeine after a certain time of day. Another alternative is using herbal supplements, such as valerian and chamomile, which can function as sleep aids. Using behavioral techniques and herbs eliminates side effects, and is a healthier option than using sleeping pills on a regular basis. 

How to Treat Insomnia with Changes in Sleep Schedule and Behavior

There are several things you can do, without taking any substances at all, to help normalize your sleep schedule and ensure a good night’s rest.

Avoid stimulants, such as caffeine and nicotine, before bed. Caffeine can stay in your system for as long as eight hours, so it is beneficial to designate a certain time of day when you “cut yourself off” from caffeinated beverages. Remember that coffee and tea aren’t the only drinks with caffeine in them; many sodas, including colas and Mountain Dew, also contain caffeine. After a certain point in the afternoon, sticking to non-caffeinated beverages will go a long way in preventing insomnia.

It is also helpful to stick to a regular sleep schedule. Some people, such as shift workers or parents with newborn babies that wake up during the night, may be unable to do this effectively; however, going to bed at the same time each night can help to regulate your biological rhythms so that you will sleep for a long enough period of time at the correct time during the night, which eight hours each night is usually suggested. A bedtime between 9 and 11 p.m. is reasonable for most individuals.

When you go to bed, try turning off the TV or laptop screens. The wavelengths of light these screens emit may actually contribute to keeping you awake. The noise from the television may also keep you awake, though some people like TV as “white noise” when they go to sleep.  

How to Treat Insomnia with Herbs and Supplements

There are some herbs and supplements that may be helpful in combating insomnia. These include:

·         Calcium and magnesium, both sleep boosters, and when taken together, they become even more effective

·         Melatonin, an important hormone in regulating sleep-wake cycles

·         Valerian, a plant root used in tea or also in capsule form to induce sleep

·         Chamomile, a plant commonly used to make herbal tea

These methods can help your insomnia without the side effects common with over-the-counter or prescription sleeping pills. A combination of a supplements like valerian or melatonin, along with better bedtime habits, may be enough to get you the good night’s sleep you need in order to function well during the day. 

NEUROFEEDBACK FOR INSOMNIA

Herbal Teas as Natural Insomnia Remedies

There are a number of herbs that have a history of medicinal use as sleep aids. These can be used as natural insomnia remedies. They are less harsh than over-the-counter sleeping pills, which contain antihistamines, or prescription sleeping pills.

Herbal teas made with certain herbs are great natural insomnia remedies. Some herbs that are commonly used for insomnia include:

·         Chamomile,  a plant in the daisy family that is often used to make tea

·         Hops, a plant that is also used in brewing beer. It contains a chemical called dimethylvinyl carbinol, which may promote relaxation and sleep

·         Valerian, a plant whose roots are often used as a sleep aid

·         Passion flower, a common herbal tea ingredient that may have a relaxing effect

All of these plants can be used as natural insomnia remedies in the form of herbal teas.

4 Herbal Teas for Use as Natural Insomnia Remedies

Tea #1: “Sweet Sleep Blend”

(Source: http://www.livingherbaltea.com/herbal-tea-for-insomnia/)

Ingredients:

·         2 parts Chamomile

·         1 part Catnip

·         1 part Peppermint, Rose Petals, or Lemon Balm

·         1 pinch of Valerian Root

Recipe:

“Combine herbs to create one heaping teaspoon. Steep in a typical mug of just-boiling water for 6 minutes.”

Tea #2: “Bedtime Herbal Tea”

(Source: http://www.etsy.com/listing/93290148/bedtime-herbal-tea)

Ingredients:

·         Chamomile flowers

·         Lemon blam

·         Catnip

·         Oatstraw

·         Passion flower

·         Valerian root

·         Hops flowers

Recipe:

Use 1 tsp of herbs per cup of water.

Tea #3: “Herbal Bedtime Tea”

(Source: http://frugallysustainable.com/2013/04/a-recipe-for-herbal-bedtime-tea-an-all-natural-sleep-aid/)

Ingredients:

·         3 parts chamomile flowers

·         2 parts lemon balm

·         1 part catnip

·         1 part oatstraw

·         1 part passionflower

·         ¼ part hops flowers

·         ¼ part valerian root

Recipe:

1. Measure parts of each herb listed and mix in a large bowl until well combined.

2. Use a tea infuser, tea strainer, or teapot to brew a pot or cup.

3. Keep stored in a cool, dark place for approximately 6 months.

4. This tea is mild enough to be used nightly. Take a cup 30 minutes before bed.

Tea #4: “Chamomile and Lemon Balm Tea”

(Source: http://www.sipandom.com/sip-tea/insomnia-tea-chamomile-lemon-balm/)

Ingredients:

·         1 cup (240 mL) water

·         2 tsp (10 mL) lemon balm

·         1 tsp (5 mL) dried chamomile

·         1 tsp (5 mL) honey

Recipe:

“Bring the water to a boil in the saucepan. Make sure the water isn’t boiling too much, or else you might scorch the herbs.

Add the dried herbs to the saucepan. Cover with a lid so the precious oils don’t escape in the steam.

Steep the herbs for about 10 to 15 minutes to receive the full benefit of their healing attributes.

Pour into your favorite tea cup and enjoy sipping this tea just before you drift off to sleep.”

Herbal teas make excellent natural insomnia remedies. Several herbs are known for having effects that can help you sleep; two of the most potent and well-known of these are valerian root and chamomile. For insomnia that isn’t frequent enough or severe enough to warrant antihistamines or prescription sleep medications, herbal teas can be a delicious and very effective way to help yourself get a good night’s sleep.

NEUROFEEDBACK FOR INSOMNIA

Natural Insomnia Cures: Herbal Remedies for a Better Night’s Sleep

Commercially available over-the-counter or prescription sleeping pills can be overwhelmingly potent and can have negative side effects. Many people who have trouble sleeping would prefer to look into “natural insomnia cures”.

Unfortunately, insomnia isn’t something that really has a “cure,” natural or otherwise. However, as far as natural insomnia “cures” go, there are a number of commonplace herbs with sedative or anxiolytic (anxiety-reducing) effects. These can be taken as capsules, or made into tinctures or teas. These plants contain naturally occurring chemical compounds that can help induce sleep.

Some herbs that can function as natural treatments for insomnia include:

·         Chamomile

·         Valerian

·         Hops

·         Lemon balm

·         Passion flower

·         California poppy

Alone or in combination, a tea or tincture made with these herbs can have soothing and sedating effects that are highly conducive to sleep.

  

Chamomile 

Chamomile tea is very commonly promoted as one of the best natural cures for insomnia. It can be bought at almost any grocery store in the tea aisle, or you can use loose dried chamomile flowers to make your own herbal infusions. Chamomile contains a number of chemical compounds, some of which have been demonstrated to bind to GABA receptors in the brain. In addition, it has a long history of use for its mildly sedative properties, and many people find that chamomile tea helps them sleep. 

Valerian 

Valerian root is a highly effective for inducing sedation and sleep. Scientists have not yet fully identified the mechanisms by which valerian has its sedative effects, but it is thought that GABA analogs contained within the plant, including valerenic acids and sesquiterpinoids, are responsible. Valerian root extract can be bought in capsules at vitamin stores. It can also be used to make tea. The commercially available Celestial Seasonings Sleepytime Tea contains valerian and chamomile. 

Passion Flower

Passion flower is a common ingredient in herbal teas for insomnia. Its mechanisms are not yet entirely clear from a scientific standpoint, but they may be caused by beta-carboline harmala alkaloids contained in the plants. These compounds may lend passion flower its purported anxiolytic and antidepressant properties. As a component of herbal teas, it is said to soothe anxiety, which can help with stress-related insomnia. 

Hops 

Hops have a sedative effect, probably due to a chemical called dimethylvinyl carbinol. They also have a history of use as an herbal remedy for sleeplessness, and may be incorporated into herbal teas and tinctures meant to promote sedation and sleepiness. 

Lemon Balm 

Another component used in natural cures for insomnia is lemon balm. It has mildly anxiolytic and sedative properties, possibly due to rosmarinic acid contained in the plant. This compound has been shown to inhibit GABA transaminase, explaining lemon balm’s effects on anxiety. 

California Poppy 

California poppy extract has a sedative and anxiolytic effect. Its effect is far milder than that of opium, as California poppies contain a different class of alkaloids than opium poppies. At least one study using mice has demonstrated that the extract of this plant has affinities for the same receptors as benzodiazepines, which would explain its calming effects.