How To Deal With Chronic Insomnia

By | March 24, 2017

Sleep Better with These 5 Natural Sleep Remedies

Is falling asleep a struggleé Can't sleepat nighté It needn't be. Find out how you could sleep better naturallywith these 5 subtle changes to your bedtime routine.Stay tuned. Many of the bedtime rituals habits thatwe've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromotingtechniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish

this by creating your magical hour beforelights out. The solution to falling asleep quickly gettinga restful sleep does not boil down to just one thing or strategy.I wish it were that simple. It's a combination of factors or positivehabits that you gradually introduce into your current sleep routine over time thatsend you into lala land faster. In essence you're layering several strategieson top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that recharges the body, clears the mind decreasesyour morning fatigue, let's take a look at

those 5 natural sleep remedies.But before I do that allow me to take a moment to explain the role of melatonin productionin establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase your melatonin levels by making a few subtlechanges to your sleep routine. Here are those 5 strategies to incorporateinto your magical hour before lights out:

Strategy 1 is to turn off all light emittingelectronic devices at least an hour before bedtime.This includes your TV, computer, tablet smart phone.Many of us watch TV or work on the computer to relax at the end of the day.This is a big mistake right before bedtime. Not only does the light suppress your naturalmelatonin production, but these devices actually electrically stimulate the mind rather thanrelaxing it. If your favorite TV show is late at night,consider recording it then viewing it earlier the next day.Strategy 2.

As an alternative to TV watching, try listeningto some soft music or a fiction audio book instead.The soft music helps to set a calming mood. And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposedto a recording that may require excessive processing.Which brings us to strategy 3 Piggy backing off of the previous tip, readingprior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off theday's stressful events.

I love to unwind at the end of my day withmy Kindle reader. As a side note, avoid reading from a backlitdevice at night such as an iPad. Tablets emit light which suppresses your naturalproduction of melatonin. Using an eReader such as a Kindle which isnot backlit is a better choice. Not into readingéHow about spending some time doing some relaxation exercises or meditation to help calm the mindéOr how journaling in your personal diary jotting down either what you were grateful for thatday or a personal success story that brings about a sense of peace contentmentéStrategy 4.

Natural Cures for Insomnia

Hey guys, Axe here from DrAxe . Oneof the most common things I'll hear from my patients, is they'll say, quot; Axe, I can'tsleep.quot; And if you're one of those people that have trouble falling asleep, or strugglewith insomnia, or you wake up during the night, that's very common. In this tutorial I'm goingto go through the exact steps you need to follow to get better quality of sleep andto help you fall asleep fast. Step number one in overcoming sleep deprivationis to change your diet, surprisingly. And, for a lot of people, their diets are keepingthem from falling asleep. Before you go to bed, you need to really drop your carbohydrateconsumption. If you're consuming too many

sugars and carbs, your body is burning those,it's getting warm. And so, lowering that sugar, and grain intake, and carbohydrate intakebefore bed is important. And get some good quality fats before you go to bed. Somethinglike an avocado is a great food to actually help you fall asleep at night, either avocadoor some organic yogurt. So again, avocado and organic yogurt, are the best foods tohelp you naturally fall asleep. The reason they work is those foods are high in magnesiumand potassium. Magnesium and potassium are two crucial nutrients you need to help relaxthe body and to help you fall asleep at night. So remember avocado and yogurt, the top twofoods you can consume just a little bit here

or there in the evening that will help youfall asleep at night. The second step you need to do to overcomeinsomnia is to reduce stress. And for most people, along with diet, this is the big thingthat's keeping you up at night, is your mind starts racing, you keep thinking and you can'tshut your brain off. And there are several reasons for that. One, is you watched TV upuntil the point that you went to bed. That visual stimulus you're watching constantly,especially the blue light, and that doesn't just include the TV screen, it also includesyour computer, your iPad, or your phone. And that light is blue light, which actually tellsyour pineal gland in your brain that it actually

needs to keep running, so it messes with yourcircadian rhythms and cortisol levels. It keeps you from falling asleep at night whenyou were looking at that bright blue light in the computer screens and TV screens. So,about 30 minutes at least, ideally, an hour, but at least 30 minutes before bed, you needto shut off all electronics, and you need to start reading something that helps yourelax. Or start journaling. So you can get out ajournal and start writing things down. You can look at your schedule for the next dayand write that down. But I really recommend reading a novel that you enjoy, reading adevotional, your Bible, or just something

that helps you relax and wind down at least30 minutes before bed. And that's going to help, and in general reducing stress. And if you have something that's really stressingyou out, that's keeping you from sleeping at night, I recommend you start writing downthose things that stress you out. Work on addressing those the best you can, and thenstart scheduling things into the week that you love to do. It is so important. If you'vehad a great day, and you've been happy all day, it actually creates certain hormonesin your body known as endorphins that actually help you fall asleep at night. So actually,having a good mood throughout the day can

help improve your sleep at night. So stepnumber two, shut down the computers and read a book before bed. As well as just add somejoy into your life. Reduce stress; it's very important for falling asleep at night. Step number three, is take quality supplements,especially a magnesium supplement. And taking a magnesium supplement, about 400 to 500mga night before bed, can help you naturally reduce stress, and really improve sleep. Andso I recommend a high quality magnesium chelate or magnesium citrate before bed. So takinga magnesium supplement can help you fall asleep. Also supplements like melatonin can help,or valerian root. But I don't recommend doing

What Makes Insomniac Brains Different

Insomniacs have different brains! Weird brains!Super tired brains. God, I hate my insomnia. Anthony Carboni here for DNews and I had theworst insomnia from junior high almost all the way up through college. It's awful. You'realways drained, you can't think straight, you're depressed. While insomnia can be asymptom of a lot of things, we've never really pinpointed what the physiological change isin the body that makes it happen specifically. I never saw a specialist about it, but I'mpretty sure I had Delayed Sleep Phase Disorder it's common in teenagers and it basicallymeans your circadian rhythm is all offbalance your biological clock doesn't match up withthe day and night cycle. It can get less severe

as you get older mine only happens for acouple weeks a time now, then goes away for a bit. Insomnia can also be caused by psychologicalthings like stress or physical issues like sleep apnea. But researchers looking to starttreating insomnia at the biological root of the problem found a potential culprit: plasticityin the brain's motor cortex. We've talked about neuroplasticity before:its your brain's ability to adapt and change to different stimuli and situations. It meansif you want to change your habits or get better at something, you can because your brain willadapt to it eventually. The going theory was

that since people who suffer from insomniahave decreased memory and a hard time concentrating and retaining information, their brains wouldbe less plastic. Maybe being unable to process all that daytime info leads to sleeping problems. But a new study out of Johns Hopkins universitysays no an insomniac's motor cortex is more adaptable than someone who can sleep easily.They hooked up some healthy sleepers and insomniacs to electrodes and tried some transcranialmagnetic stimulation or TMS on them. Basically, it delivers precise levels of electrical currentsto parts of the brain but not in a weird, shock therapy, seen it in the movies way.In a more controlled, FDA approved, lets study

the brain and try to help people sort of way. So, they basically trained the sleeping subjects,using TMS, to move their thumbs in a certain way in reaction to stimulation. I feel likethe more I explain this, the less safe TMS is actually going to sound. AAAAANYWAY. Thenthey tried to retrain the subjects to have their thumbs move in the OTHER direction.And the insomniacs adapted to the change much more easily. So what does that meané Is neuroplasticitybadé Is it causing insomnia or is it the brain of an insomniac trying help the body copewith all the other physical and emotional

stresses that come with a lack of sleepé This is where I go quot;The researchers aren'tsure,quot; and you all groan and throw rotten vegetables at me. But here's what's good andexciting about the research: if the overly changeable motor cortex is connected to releasingall the stress hormones and causing all the other emotional issues of insomnia, TMS couldbe used to calm the brain down and help people get into the habit of healthy sleep. It'llalso make diagnosing legitimate insomnia much easier right now there's no way to objectivelytest for it, so a lot of people think they're insomniacs when they have other, more easilytreatable issues and vice versa.

In the meantime, if you're up, you can alwaystweet. At me. There's a good chance I am, too.

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