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Tired Of Insomnia? Try These Tips

insomniaINSOMNIA – One of my own personal ‘issues’…..& this article helped me – it was sent to me by a friend & thought it may help others – not sure where she got it from so can’t give them credit – sorry!

Basic Steps to take when you have Insomnia

Talk to your doctor - to see what is going on with your lack of sleep. He or she can rule out any serious causes. Restless leg syndrome, migraines and clogged breathing passages can all prevent a good night’s sleep. Treat the cause and the insomnia will pass.

If insomnia is keeping you up, try enjoying a cup of fennel or chamomile tea – The warmth will be soothing and help to relax you. They also have chemicals which help to sedate you.

Set your alarm for an hour earlier than normal – You may feel groggy in the morning; however, you will be ready for bed sooner at night. Getting up that extra hour earlier will mean you will be ready to get to sleep quickly as soon as you go to bed.

Orienting your body north to south may be helpful – Your feet need to be pointing south, and your head to the north. This is said to put your body in alignment with the magnetic force of the Earth and position you in harmony with it. While it may seem a little odd, it does work for a lot of people.

Make sure your bedroom is dark and quiet – Even small amounts of light can make insomnia worse. Do what you can to keep the noise levels down in the room. If there is an outside noise problem, you might want to put on soft music or use earplugs.

Think about listening to classical music to help with insomnia – A lot of people say that when they listen to classical music as they’re laying down, they are able to go to sleep faster. This music is both relaxing and soothing enough to provoke sleep.

Let your stress go – Find any relaxation trick that helps you wind down. This will help your body to become rejuvenated in the morning. Methods like deep breathing exercises, imagery and meditation will help you.

A cup of warm milk could be just what the doctor ordered – It contains a sedative that is natural and will help the body release melatonin which promotes sleep. It helps to promote relaxation naturally, and can relax you mentally as you remember this approach from your childhood.

Write down your thoughts – Thinking too much about them can interfere with your sleep. One way to get these things solved is to write things down that bother you and how you can take care of them. Creating a plan allows you to relieve stress and get a better night’s rest.

Don’t drink too much within three hours of bedtime – Taking in too much liquid will make you need to urinate in the middle of the night. This will definitely have an effect on your sleep routine. Drink an appropriate amount of liquid earlier in the day to make sure your body has what it needs.

A snack can help you fall asleep – Add a little honey to some toast for a filling, but relaxing, snack. Add some warm milk, and you’ll start getting sleepy in about half an hour.

Does lying down for bed make you congested – You need to find out the reason why. An allergy may be the cause. You can also eliminate allergens by using an air filter or changing out old pillows.

Do you remember when you were a kid and your parents read a bedtime story to you?  - This can be helpful for adults, as well. Find an audiobook and allow it to relax you. Music can be helpful as well.

Counter-intuitive as it sounds, those suffering insomnia need to avoid napping during the day – Naps feel wonderful. Most people, especially as we age, enjoy a good nap during the day. For many however, this can lead to an inability to rest at night. Naps restore your energy and can make it more difficult to sleep at night.insomnia tips

Rocking yourself can help you fall asleep – Rock for 10 minutes in a chair before you go to bed. Play some soothing tunes in the background as well.

If you feel tired in the daytime, but can’t sleep at night, do not take a nap – If you get drowsy after dinner while watching tv, then get on your feet and do something that makes you alert. Go for a walk or toss a ball around with your dog. Once you do get to bed, you will be ready for some rest.

There you go – a few ‘odd balls’ in there but think that was why I liked it – give ‘em a try & be rid of the evils of Insomnia once & for all

Cheers – GBST

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Useful Websites:

WebMD – Insomnia

NHS – Insomnia

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Other Online Resources

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Other places worth visiting whilst this website is being added to:

YaconExpert.com – The new ‘wonder supplement’ for an easy way to slim.
Idol Lash Review – The #1 Eyelash Enhancer reviewed (along with various beauty ‘tips’ & hints)
The Man Guidebook – Looking at various ‘Male’ issues & reviews of various products.
The Hemorrhoid Relief Clinic – No guesses needed for what this website is about!
Body Defence – A look at inflammation & how it affect the human body & looks to see if supplements have a use in combating their effects.

Other Useful Resources & Information Sources:

Wikipedia – For Everything
Google – For All Things Search
YouTube – For All Things in Video Format
SeoMOZ – For All Things Internet

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How To Cure Snoring

Snoring is a troublesome, annoying noise made by a person during sleep due to improper breathing.

Almost 30% of the population suffers from snoring.

Here is a quick video that explains what snoring is & how it’s caused:

Snoring is more common in men than women, as men have narrower throats than women. It affects some children also.

Snoring is of several types, mild snoring, severe snoring and sleep apnea.
Snoring generally makes a loud and unpleasant and discomforting sound.
Generally a person sleeping alone doesn’t come to know that he/she is suffering from snoring.
Snoring is vibrations of soft tissues in throat like uvula, soft palate, adenoids and tonsils. Sleep apnea is the severest form of snoring in which the person’s breathing gets blocked, so the person wakes up frequently to breathe. However, the person doesn’t remember waking up.

Snoring is not just a nuisance. It has lot of ramifications like a sleepless partner, unhappy marital life, hypertension, sleepiness during day, loss of productivity, high blood pressure, stroke, weaker immune system etc. the sleepiness during day is generally because either the person is awakened by his own snoring noise or the partner wakes up due to jostling by the partner.
Most of the time the snorer is not aware of waking up they are involved in the various stages of sleep. Studies indicate that snoring causes strain in relationship, and there is an inverse relationship between frequency of sexual activity in partners and snoring.

The cause of snoring is that the breathing passage is blocked. The blockage may be because of tongue falling in throat, relaxation of throat, mispositioned jaw, throat congestion by fat in obese people, nasal deformities like deviated septum, enlarged adenoids and tonsils etc. There are lots of home remedies and other medical remedies available to cure snoring.

The simplest cure for snoring is to sleep on side. Sleeping on the back causes the soft palate and uvula to distend into the throat and block it. Sleeping on the side removes this congestion. This generally cures snoring in mild snorers. This can be achieved by keeping a tennis ball in the back pocket, which causes discomfort to the person whenever he tries to sleep on his back.

Reducing obesity and increasing aerobic activities also benefit a lot. It is beneficial to quit smoking also. Avoid eating heavy food, milk products, sleeping pills and antihistamines before sleeping. Nasal decongestants are also beneficial.
Studies have shown that playing didgeridoo on a regular basis gives exercise to throat and reduce snoring. Didgeridoo is an Australian wind instrument and can be bought in musical instrument stores or online.

If the above methods do not help, there are medical methods:

CPAP – Continuous Positive Air Pressure: In this a mask is put on the snorers mouth which provides continuous air pressure in throat. Results generally are good.

• Appliances: A variety of dental appliances, jaw positioners, nasal sprays & nasal clips, oral devices are available which help in alleviating snoring.

• Surgical Methods: They are called thermal ablation palatoplasty. In these the throat congestion is removed by surgical methods. They include methods like Bipolar Cautery, Laser Assisted Uvula Palatoplasty and Somnoplasty. Surgical methods require anesthesia except Somnoplasty.

• Tonsillectomy and Adenoidectomy: They are generally used to reduce snoring problems in children.

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