Do you sit up at night not bothering to go to bed because you know you won’t sleep? Or, do you climb into bed and then toss and turn getting more and more frustrated because sleep won’t come? If so, don’t despair because help is at hand.

Whether you are suffering from short-term, transient insomnia or longer-term chronic severe insomnia, curing insomnia is simpler than you might think.

Here are 7 simple steps that provide a natural cure for insomnia and that will set you on the road to better sleep.

Step 1. Set yourself a bedtime routine.

Set a time for going to bed and for getting up in the morning and stick to them. Experts agree that most of us need about seven or eight hours sleep a night, but this varies from person to person. You’ll know yourself whether you can manage comfortably on six hours a night, or perhaps need as long as nine hours. Whatever the case, set your bedtime and wake up times accordingly and then keep strictly to them.

Step 2. Arrange your bedroom for sleep.

Your bedroom should only ever be used for sleeping (and for making love), so arrange it accordingly.

Set the temperature at a comfortable, cool level (ideally between 65 and 70 degrees), and make sure that your bedroom is well ventilated. If possible, sleep with a window open or, if this isn’t practical, ensure that air can circulate through the room, perhaps by using a fan. Also, make your bedroom as dark as possible when it’s time to sleep and avoid the common mistake of leaving a light on in case you need to get up during the night.

Step 3. Lower external stimulation.

Avoid doing anything that is likely to stimulate either your body or your mind in the hour or two before bedtime. Don’t do your daily workout during this time, or decorate the spare bedroom.

Also, try to cut out television in the run-up to bed. I know, this is not easy and you might even say “it’s impossible”. If this is the case, then don’t give this particular pleasure up but try to be selective in what you watch and choose programs that are relaxing.

Step 4. Lower internal stimulation.

If you’re a tea or coffee drinker then try to cut these out of your evening routine. This also applies to other drinks that contain caffeine, or high levels of sugar, such as many colas and hot chocolate.

Also, avoid drinking alcohol. Although a drink before bed might well help you to get to sleep, it will certainly not help the quality of the sleep that you get.

Step 5. Avoid overeating.

If, like many people, you enjoy a bedtime snack then keep your late night meal small and avoid high protein foods and foods that contain a lot of fat or sugar.

Try a small bowl or cereal or a low-fat yoghurt.

Step 6. Clear out your worries and concerns.

If you’re the type of person who goes to bed with your mind racing and runs over all of the worries and concerns of the day then here’s a tip for clearing the clutter from your head.

Shortly before you go to bed, take a notebook and write down all your worries and concerns. The simple act of committing these to paper will allow your mind to let them go and relax.

Step 7. Take positive steps to induce relaxation.

It’s easy to talk about the need to be relaxed when you settle to sleep, but how often do you actually take steps to relax yourself, rather than hope that relaxation will come.

Add relaxation, and perhaps meditation, exercises to your bedtime routine!

Climb into bed about 15 minutes before it’s time to turn out the light. Get comfortable, close your eyes and practice one of the many relaxation or meditation exercises available. With a little practice you’ll find yourself falling asleep before you’ve finished your exercise.

The natural remedy for insomnia.

The seven steps outlined here are just a small sample of the many things that you can do to cure insomnia.

The secret to curing insomnia doesn’t lie in the all too commonly used sleeping pills, but is to be found in a few simple changes to your lifestyle and in setting yourself a clear routine.

Make a few simple changes to your lifestyle today and start enjoying better sleep tomorrow.

Copyright 2005 Donald Saunders – http://help-me-to-sleep.com

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By: Donald Saunders


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There are a few jet lag remedies that can effectively deal with jet lag. This problem does not affect everyone in the same way so you should try a few and discover the best remedy for you. Jet lag affects those that travel frequently or the occasional flyer that goes on vacation.

Some of the symptoms include indigestion, disorientation, irritability and insomnia. How many time zones you travel will affect how long the jet lag lasts. A rule of thumb is that the number of time zones you travel is the number of days it will take you to completely recover. Though most individuals state that their tiredness is worse when they travel east versus traveling westward.

Melatonin controls the body’s internal clock and is naturally secreted by the pineal gland in the brain. Melatonin production is linked to light, so at nighttime melatonin production increases. Flying disrupts the body’s melatonin cycle. Taking melatonin supplements can adjust your body to the new cycle quickly. It is suggested that individuals take 0.5mg of melatonin, one hour before bedtime for the first 3 nights once you have reached your destination.

Prior to traveling you can adjust your bedtime and alarm to the traveling place. For example if you are going from New York to San Francisco, a few days before flying you go to bed an hour later and wake up an hour later, the next day you go to bed another hour later and wake up an hour later, and on the next day you push everything back another hour and stay at this bedtime and alarm for another day or two. This is the time you will be sleeping and waking on the west coast.

You can use homeopathy so that natural remedies are presented at nontoxic levels. No Jet Lag is a popular product that contains, Leopard’s ban, daisy, Wild chamomile, Ipecac, and club moss. These natural substances help your body adjust and deal with jet lag symptoms without causing harm.

By: Trevor Johnson

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Throughout our lifetime it is surely inevitable that we will each battle with insomnia at one time or another. Insomnia – the ability to fall asleep or stay asleep – can have disastrous ramifications; ongoing sleep deprivation can interfere with daily life making us unable to concentrate and even instigating far greater health concerns such as depression.

For those who suffer nightly, curing insomnia can mean the difference between days spent in an exhausted fog and a productive, healthy life. Subsequently, there are more and more products hitting retail shelves that claim to hold the secret for curing insomnia. And while there are many fantastic prescription and over-the-counter medications that will help you sleep in the short term, there are alternatives that are worth trying beforehand.

Curing insomnia may begin with simply making some changes in your bedtime routine. It may be of benefit to build new habits surrounding sleep. Try going to sleep and waking up at the same time every day to encourage your body to adopt this schedule. Make your bedroom a haven for sleep; don’t watch television or read in bed. Instead, come to bed when you are ready for sleep. Make your bedroom dark and comfortable and use music or white noise to help soothe yourself to sleep.

In the spirit of curing insomnia, you may even begin to implement some pre-sleep rituals as well. Eliminate exercise, alcohol, and heavy foods prior to bed; try stretching, deep breathing, or simple yoga poses; meditate for a period of time before bed; or sip some caffeine-free tea. If you find that you’re unable to fall asleep, then leave your bed until you feel sleepy enough to try again. Do not make your bed a place you associate with tossing and turning.

For ongoing sleep issues, it’s important to work towards curing insomnia even during your waking hours. Limit alcohol and caffeine during the day – both of which can work to interrupt sleep during the night.

Curing insomnia may take some trial and error. If you find that even after some lifestyle adjustments that you are continuing to struggle with sleep, then it’s best to see your doctor.

By: Michelle Bery

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Given the fact that obstructive sleep apnea can have devastating health consequences, various solutions have been looked for in the attempt to improve the condition. Thus, companies specialized in oral appliances have come up with a device that can limit the number of episodes of breathing cessation during sleep. The effectiveness of the therapy using the sleep apnea dental appliance has been remarkable as severe conditions were prevented from developing. Less hypertension and lower risks of stroke and heart disease: these are actually the expected results after using the sleep apnea dental appliance. Though most experts recommend such devices for the treatment of the mild and moderate sleep apnea cases, successes have been reputed in severe conditions as well.

A sleep apnea dental appliance is a special mouthpiece designed by the dentist to match the structure of both teeth and jaws; its main function is that of preventing the collapse of the airways and the creation of an insufficient airflow towards the lungs. The sleep apnea dental appliance pulls the tongue and the jaw forward so that the airway remains open all the time, thus ensuring proper sleep and very few awakenings, if any at all. Before the use of such a device proper medical investigations need to be conducted both with the physician and the dentist.

There are several things you should expect from a sleep apnea dental appliance; first of all depending on its complexity and the materials used, the price can range from $50 to $2,000. The most important feature to be looked for in a sleep apnea dental appliance is the comfort; if you have a device custom-made for you, then you are sure quality materials will be the guarantee of a good night’s rest. Though price can influence one’s choice, it is good to remember that the cheaper the materials, the less comfortable the sleep apnea appliance.

One more thing you should expect from a good sleep apnea dental appliance is the mobility of the device. The problem with the products that you purchase over the counter is that they only have one size and, therefore they will not fit all. However, if the device is custom-made, then the adjustment of the sleep apnea dental appliance is also possible for the most appropriate jaw and tongue position. Certain appliances even allow for side to side and vertical motion, which is great in terms of comfort and the prevention of any jaw health problems.

By: Steve Hill


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Question:

Twelve years ago I was diagnosed with ME. I have gradually got better but I still suffer from disabling fatigue I’m prone to colds and sore throats and have had so many antibiotics over the years that my immune system doesn’t function properly.

Answer:

ME – myalgic encephalomyelitis – comes under the umbrella of chronic fatigue syndrome (CFS); 20 per cent of CFS sufferers are diagnosed with ME. It is also known as post viral syndrome because the condition is usually triggered by a virus, commonly Epstein-Bar virus. Other contributory factors are: neck problems leading to a poor supply of blood to the brain tissue, nutritional deficiency yeast and other fungal overgrowth (candida),also stress, hormonal problems, chronic sinusitis, anaemia, low blood pressure, insomnia and geopathic stress (caused by living near high-powered electric cables).

ME patients are often so debilitated that they can’t walk or do anything that involves exertion for more than a few hours, if that many are bedridden. The body experiences total power failure. Brain capacity is low, with memory and concentration impaired, hormonal function is disrupted, reflexes are sluggish and sleep completely disturbed, as in jet lag. Symptoms, in order of prevalence, include fatigue, headaches, depression, sleep disturbance, extreme muscle ache, short-term memory loss, sore glands, lack of concentration, digestive problems, palpitations and panic attacks.

Some doctors believe ME is a psychiatric condition and prescribe antidepressants or treat it as a circulatory problem. Neither is helpful. I recommend a strict lifestyle therapy, including a nutritious, easily absorbed diet with four small meals a day. Eat mushy foods such as mashed potato and rice, as well as high protein minced meat and chicken. Blood pressure is usually very low, so foods high in protein are good. Food should be well cooked, so that it is easily digestible and does not drain the body further, and the nutrients in the food are absorbed better.

Avoid food products containing yeast and fungal products, including bread, cakes and biscuits, mushrooms, blue cheese and vinegar, as well as all sweet foods, fruit, except for apples and pears, citrus juices, milk and cheese. Live goat’s milk yogurt is beneficial, however, because it puts back good bacteria into the gut Organic chicken or lambs soup, with vegetables, is very energy-giving. Boil lamb marrow bones for two hours with ginger, barley and a touch of salt, and use this stock for vegetable soup.

Take care of your muscles by massaging with special oils. Use organics sesame oil, which is rich in vitamin D, Rub all over your body, particularly the neck and spine area which is often tight I also recommend infusions of nutrients, especially vitamin C and magnesium. These must be given by a qualified doctor or nurse.

Yoga is an ideal exercise system for ME sufferers because it demands very little energy), from the body yet produces a surplus.

Over the past ten years I have taken expeditions to the Himalayas. Walking at this altitude gives huge benefits and the whole experience builds up energy. When you are able to feel yourself as an elemental being instead of a machine, it takes away the inertia and depressive thoughts associated with ME. Antidepressants will not create the same experience.

Once your body’s energy production is restored, all your functions will normalise.

WALK TALL
Maintaining the correct posture is essential in keeping the spine aligned. The majority of abnormalities in the discs and joint of the spine arise from bad posture, which causes abnormal tension in certain groups of muscles and ultimately weakens them. The Alexander technique is an excellent method of posture therapy. While sitting or standing, you should feel as if your head is being held upright by an upward stretching force.

To experience this, push your shoulders back to a comfortable position (you should not feel any discomfort at all) and raise your chin until you feel the release of tension in the neck muscles at the back At this point allow your neck to float upwards a bit until the neck and shoulder muscles are free of any strain or tension. Practise this several times a day.

By: Dr Mosaraf Ali

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Although typically known as a condition that affects mainly adults, sleep apnea is also found in children. The majority of childhood sleep apnea cases have been signaled between the ages of two and six, and only very seldom, infants and adolescents are diagnosed with the affection. The most common cause for childhood sleep apnea is the large size of adenoids and tonsils that prevent the correct passage of the air flow towards the lungs.

Other, though rarer, causes underlying childhood sleep apnea include allergies, cleft palate, obesity or a receding chin; researchers also ring an alarm bell where the children with Downs syndrome are concerned, since they have a higher risk of developing obstructive sleep apnea. There are certain symptoms of childhood sleep apnea that parents can identify, and they aren’t too different from the adult cases. Thus, snoring, heavy sweating, frequent wake ups, bed wetting, restlessness and night terrors are usually the main signs that indicate a disorder such as children sleep apnea.

If left untreated or simply ignored, children sleep apnea could influence brain development leading to the appearance of behavioral problems and attention deficit disorders. Mental development tests have pretty alarming results when it comes to the investigations performed for small children. Any parent who suspects that his or her child suffers from a sleep disorder should turn to the health care provider right away in order to get a correct diagnosis.

The most common treatment for childhood sleep apne is the surgical removal of tonsils and adenoids that are the main factors responsible for airway blocking. The complications of such surgical procedures often make them difficult to choose particularly for very small children: there is poor oral intake, post-surgical pain, respiratory problem and even pulmonary edema following the intervention. If enlarged tonsils and adenoids are not the causes underlying childhood sleep apnea, then the use of CPAP treatment is usually recommended.

The CPAP sleep apne treatment consists in the use of an oxygen mask that sends a regular, continuous air flow into the respiratory tract of the child. This is a long-term treatment of childhood sleep apnea and it usually requires a constant medical monitoring of the patient’s condition. Older children usually tolerate the air mask better than younger ones. The latter very often need the use of desensitization techniques, but it is entirely up to the doctor to establish the steps necessary to such therapeutic approaches.

By: Steve Hill

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