Insomnia is a sleep disorder in which you have trouble falling asleep, staying asleep or getting quality sleep. According to a recent study from the University of Pennsylvania School of Medicine, one in four Americans develops insomnia every year, but fortunately about 75% of these people recover without developing persistent insomnia, while the remaining 25% develop insomnia. in acute insomnia

People over 60 tend to have sleep problems more often than younger people. Women are also twice as likely to have sleep problems as men. There are a multitude of possible causes of insomnia, which include:

  • emotional stress
  • mental disorders, such as depression or anxiety,
  • chronic pain
  • allergies
  • asthma
  • heart attack,
  • hyperthyroidism,
  • acidity,
  • menopause,
  • Restless Leg Syndrome,
  • circadian rhythm disorders, such as time lag or night work,
  • Sleep apnea,
  • some drugs
  • caffeine,
  • strong smoke and
  • Excessive alcohol consumption.

Insomnia is agonizing, exhausting and frustrating. Some people turn to over-the-counter or prescription sleeping pills, which can help improve sleep while taking them. But insomnia usually returns once they are suspended because medications do not treat the underlying causes of insomnia.

Melatonin is a natural sleep hormone that is sold as a supplement. It is useful for occasional sleep problems and time lag. People who report that melatonin does not work often make the mistake of taking a high dose of several grams. Very often, 300 μg is enough. Always start with the lowest dose before increasing the dose. It is also beneficial to get "controlled release" melatonin because it will help you stay asleep for longer. However, melatonin does not address the underlying causes of insomnia.

A more effective approach to insomnia is to improve sleep hygiene and change lifestyle along with cognitive behavioral therapy. Dozens of studies have shown that this strategy is extremely useful in the treatment of insomnia. Next, we will examine these techniques in more detail.

Sleep hygiene and lifestyle changes.


Habits that promote sleep.


The goal is to help you fall asleep more easily, wake up less frequently and for a shorter time, and go back to sleep more easily.

  1. Regular rise time. Set an alarm and get out of bed at approximately the same time every day, whether you have slept or not. Do not try to sleep on weekends, as this will alter the circadian rhythm of your body.
  2. Reduce the time you spend in bed. Don't go to bed early because you didn't sleep well the night before. This will really exacerbate insomnia. Determine the closest possible bedtime by starting with the desired waking time and subtracting how long you want to stay in bed. Bedtime is the average sleep time plus one hour, and can vary from a minimum of 6 hours to a maximum of 9 hours. If you sleep on average 5 hours or less at night, your bedtime should be 6 hours. If you sleep 8 hours, your bedtime should be 9 hours. In other words, your bedtime should closely match the amount of sleep you take on average per night. The goal is to prevent the bed from becoming a wakefulness track rather than a sleeping track. For insomniacs already exhausted, the most difficult thing is to stay awake until bedtime. Try to do light activities and avoid lying down. When you start sleeping better and more hours, you can anticipate the allowed bedtime.
  3. Relax gradually at bedtime by participating in relaxation activities. Avoid stimulating activities such as phone calls, discussions, emotional discussions, professional activities, surfing the Internet, paying bills or nasty television shows.
  4. If you have to take a nap after a bad night's sleep, limit yourself to 45 minutes and do not take it before 4 pm.

Stimulus Control Methods


The purpose is to help insomniacs unlearn the connection between bed and insomnia.


  1. Use the bed only to sleep and have sex. Do not watch TV, work, study, play video games or talk on the phone. If reading a book or watching television helps you fall asleep, set a timer to turn off the light or television after 30 minutes.
  2. If you cannot fall asleep in 30 minutes or if you wake up during the night and cannot go back to sleep during this time, get up, go to another room or sit on a bed and practice a quiet and relaxing activity, such as reading a book. Or watch TV until you feel sleepy. Do not stay in bed to turn around and turn around.

Lifestyle factors


  1. Practice a physical activity every day. In addition to going to the gym, it can also include activities such as washing the car, mowing the lawn with a lawnmower, raking the leaves, climbing stairs, cycling, walking uphill, etc. These activities can be divided into several shorter sessions. but should be added at least 30 minutes a day. However, it is better not to exercise until 3 hours before bedtime.
  2. Exposition au soleil pendant la journée. Si vous travaillez à l'intérieur, partez pendant la pause café ou l'heure du déjeuner. Cela aidera à réguler la production de mélatonine (hormone du sommeil) et à améliorer le sommeil. Cela améliorera votre humeur et votre énergie.
  3. Drinking 1-2 cups of coffee early in the morning probably won't affect nighttime sleep. However, if you don't sleep well, avoid caffeine after noon.
  4. If you smoke and cannot quit smoking, try to eliminate it near bedtime or at night. Nicotine is a stimulant and it will be harder to fall asleep and stay asleep.
  5. If you drink alcohol, limit yourself to a drink at least 2 hours before bedtime. Night hats do not cure insomnia. Alcohol facilitates sleep but makes it lighter and more fragmented. It also suppresses deep sleep and exacerbates snoring and sleep apnea.

Food and sleep connection


  1. Foods rich in complex carbohydrates (peas, beans, oats, quinoa, brown rice, etc.) have a mild stimulating effect on sleep, as they increase serotonin, a neurotransmitter in the brain that promotes sleep.
  2. Protein-rich foods inhibit sleep by blocking serotonin.
  3. To help you fall asleep more easily and have less nighttime awakening, try eating a light carbohydrate snack before bedtime.
  4. Avoid foods high in sugar, as they can cause an energy explosion.
  5. Avoid foods that can cause heartburn or digestive discomfort.
  6. Avoid eating dinner late.
  7. Reduce fluid intake after 8 p.m.
  8. Studies found that deficiencies in B vitamins can affect sleep. Consider taking a B-complex supplement if you think your diet may lack nutrients.

Establish the optimal sleeping environment


  1. Ambient temperature can have a significant impact on sleep. Insomnia is associated with a decrease in body temperature at bedtime. Therefore, sleeping in a warm room will make it even more difficult to lower body temperature. The optimal sleeping temperature ranges between 60 and 67 degrees Fahrenheit (or between 16 and 19 degrees Celsius).
  2. Keep the room completely dark and quiet. In general, insomniacs tend to be more sensitive to noise. Older people whose sleep is lighter as a result of aging are also more exposed to noise-induced sleep disorders.
  3. Some people are more sensitive to electromagnetic fields (EMF) than others. If this is the case, removing electronic devices from the bedroom can reduce the stimulation caused by EMF.
  4. Make sure your bed is comfortable and provide adequate support. Sunken beds can interrupt sleep by causing discomfort in the neck and back, while mattresses that are too hard can be a nuisance for people with arthritis.

Cognitive behavioral therapy for insomnia (CBT-I)


CBT-I aims to treat chronic sleep problems by modifying the thoughts and behaviors that cause or aggravate sleep problems with habits that promote restful sleep.

Relaxation training


Stressful life events are the most common triggers of chronic insomnia. Most insomniacs and even those who sleep well have trouble sleeping on stressful days. Studies have shown that increased daytime stress correlates with a reduction in deep sleep, resulting in a lighter and more restless sleep.

Fortunately, we all have an innate tool within us that can overcome these stress responses. This is called the relaxation response (RR), which simply uses the mind to control the body.

How to induce RR


  1. Lie down or sit comfortably. Relax all the muscles of the body from the head to the toes or vice versa.
  2. Participate in slow and deep abdominal breathing.
  3. Direct your attention from everyday thoughts to a neutral word like calm, peace, rest, heavy or whatever you choose. Repeat the word in silence. You can also visualize a pleasant and relaxing scene, such as a beach, a mountain, a meadow or float on a cloud.
  4. If your mind wanders or your negative thoughts enter, say literally "no thoughts" several times. Then return to your word or scene and continue breathing deeply.
  5. Practice the RR every day, morning or afternoon. Allow 10 to 20 minutes for the RR. If you fall asleep, it's fine. However, do not practice RR 1-2 hours before bedtime, as this can affect your sleep.
  6. When you have better RR control during the day, you can try using it at night to fall asleep or after a night alarm. If you don't sleep in 30 minutes. Get up or sit on the bed and do light activity. Do not stay in bed to turn around and turn around.
  7. Be realistic and be patient. For some insomniacs, it may take a few weeks before your sleep improves.

Why RR improves sleep


Practiced during the day, it counteracts daily stress reactions, reducing the risk of stress hormones rising at night.
Practiced before bedtime or after waking up, it helps to deactivate the internal dialogue, calm the mind and relax the body.
RR produces a brain wave pattern similar to Stage 1 sleep, which is the transition state between wakefulness and sleep. When insomniacs practice RR at night, it is easier to go to stage 1 and finally stage 2, deep sleep and dream sleep.

How to overcome the negative internal dialogue


Finally, negative thoughts during the day or at bedtime play an important role in the stimulation of wakefulness and insomnia. Some negative thoughts and emotions are normal responses to stressful situations, such as grief after death. However, some negative emotions such as worry, anxiety, frustration and anger are useless, excessive and unhealthy. They trigger stress reactions that interfere with sleep. Therefore, it is beneficial to eliminate or restructure those negative thoughts that cause more stress.

  1. Become more aware of the negative internal discourse. Catch up or better, write them down and read them again at the end of the day.
  2. Keep in mind that most of these thoughts are false or too negative and pessimistic.
  3. Reflect on past experiences and ask yourself the following question: "Has something like this happened to me and, if so, how did it happen?" Most likely, we tend to worry too much and things rarely go as bad as we imagine.
  4. Rethink your negative thoughts and focus on positive beliefs.
  5. Do not generalize a problem to your life. See setbacks as temporary.
  6. Avoid blaming yourself for things that are beyond your control.
  7. Refrain from rejecting positive events as temporary or due to luck or external causes.
  8. Practice gratitude every day.
  9. Look optimistic and avoid pessimists. Both optimism and pessimism are contagious.
Hopefully, by integrating healthy sleep hygiene and making changes in our lifestyle and cognitive behavioral therapy, we can all say good night to insomnia!

Carol Chuang is a certified nutrition specialist. He has a Master's Degree in Nutrition and is a Certified Gluten Practitioner. He specializes in metabolic typing and functional diagnostic nutrition.

Article source: https://EzineArticles.com/expert/Carol_Chuang/545843
Fitness Health Health and Fitness Sleep Problems

How To Manage Your Sleep Problems


Insomnia is a sleep disorder in which you have trouble falling asleep, staying asleep or getting quality sleep. According to a recent study from the University of Pennsylvania School of Medicine, one in four Americans develops insomnia every year, but fortunately about 75% of these people recover without developing persistent insomnia, while the remaining 25% develop insomnia. in acute insomnia

People over 60 tend to have sleep problems more often than younger people. Women are also twice as likely to have sleep problems as men. There are a multitude of possible causes of insomnia, which include:

  • emotional stress
  • mental disorders, such as depression or anxiety,
  • chronic pain
  • allergies
  • asthma
  • heart attack,
  • hyperthyroidism,
  • acidity,
  • menopause,
  • Restless Leg Syndrome,
  • circadian rhythm disorders, such as time lag or night work,
  • Sleep apnea,
  • some drugs
  • caffeine,
  • strong smoke and
  • Excessive alcohol consumption.

Insomnia is agonizing, exhausting and frustrating. Some people turn to over-the-counter or prescription sleeping pills, which can help improve sleep while taking them. But insomnia usually returns once they are suspended because medications do not treat the underlying causes of insomnia.

Melatonin is a natural sleep hormone that is sold as a supplement. It is useful for occasional sleep problems and time lag. People who report that melatonin does not work often make the mistake of taking a high dose of several grams. Very often, 300 μg is enough. Always start with the lowest dose before increasing the dose. It is also beneficial to get "controlled release" melatonin because it will help you stay asleep for longer. However, melatonin does not address the underlying causes of insomnia.

A more effective approach to insomnia is to improve sleep hygiene and change lifestyle along with cognitive behavioral therapy. Dozens of studies have shown that this strategy is extremely useful in the treatment of insomnia. Next, we will examine these techniques in more detail.

Sleep hygiene and lifestyle changes.


Habits that promote sleep.


The goal is to help you fall asleep more easily, wake up less frequently and for a shorter time, and go back to sleep more easily.

  1. Regular rise time. Set an alarm and get out of bed at approximately the same time every day, whether you have slept or not. Do not try to sleep on weekends, as this will alter the circadian rhythm of your body.
  2. Reduce the time you spend in bed. Don't go to bed early because you didn't sleep well the night before. This will really exacerbate insomnia. Determine the closest possible bedtime by starting with the desired waking time and subtracting how long you want to stay in bed. Bedtime is the average sleep time plus one hour, and can vary from a minimum of 6 hours to a maximum of 9 hours. If you sleep on average 5 hours or less at night, your bedtime should be 6 hours. If you sleep 8 hours, your bedtime should be 9 hours. In other words, your bedtime should closely match the amount of sleep you take on average per night. The goal is to prevent the bed from becoming a wakefulness track rather than a sleeping track. For insomniacs already exhausted, the most difficult thing is to stay awake until bedtime. Try to do light activities and avoid lying down. When you start sleeping better and more hours, you can anticipate the allowed bedtime.
  3. Relax gradually at bedtime by participating in relaxation activities. Avoid stimulating activities such as phone calls, discussions, emotional discussions, professional activities, surfing the Internet, paying bills or nasty television shows.
  4. If you have to take a nap after a bad night's sleep, limit yourself to 45 minutes and do not take it before 4 pm.

Stimulus Control Methods


The purpose is to help insomniacs unlearn the connection between bed and insomnia.


  1. Use the bed only to sleep and have sex. Do not watch TV, work, study, play video games or talk on the phone. If reading a book or watching television helps you fall asleep, set a timer to turn off the light or television after 30 minutes.
  2. If you cannot fall asleep in 30 minutes or if you wake up during the night and cannot go back to sleep during this time, get up, go to another room or sit on a bed and practice a quiet and relaxing activity, such as reading a book. Or watch TV until you feel sleepy. Do not stay in bed to turn around and turn around.

Lifestyle factors


  1. Practice a physical activity every day. In addition to going to the gym, it can also include activities such as washing the car, mowing the lawn with a lawnmower, raking the leaves, climbing stairs, cycling, walking uphill, etc. These activities can be divided into several shorter sessions. but should be added at least 30 minutes a day. However, it is better not to exercise until 3 hours before bedtime.
  2. Exposition au soleil pendant la journée. Si vous travaillez à l'intérieur, partez pendant la pause café ou l'heure du déjeuner. Cela aidera à réguler la production de mélatonine (hormone du sommeil) et à améliorer le sommeil. Cela améliorera votre humeur et votre énergie.
  3. Drinking 1-2 cups of coffee early in the morning probably won't affect nighttime sleep. However, if you don't sleep well, avoid caffeine after noon.
  4. If you smoke and cannot quit smoking, try to eliminate it near bedtime or at night. Nicotine is a stimulant and it will be harder to fall asleep and stay asleep.
  5. If you drink alcohol, limit yourself to a drink at least 2 hours before bedtime. Night hats do not cure insomnia. Alcohol facilitates sleep but makes it lighter and more fragmented. It also suppresses deep sleep and exacerbates snoring and sleep apnea.

Food and sleep connection


  1. Foods rich in complex carbohydrates (peas, beans, oats, quinoa, brown rice, etc.) have a mild stimulating effect on sleep, as they increase serotonin, a neurotransmitter in the brain that promotes sleep.
  2. Protein-rich foods inhibit sleep by blocking serotonin.
  3. To help you fall asleep more easily and have less nighttime awakening, try eating a light carbohydrate snack before bedtime.
  4. Avoid foods high in sugar, as they can cause an energy explosion.
  5. Avoid foods that can cause heartburn or digestive discomfort.
  6. Avoid eating dinner late.
  7. Reduce fluid intake after 8 p.m.
  8. Studies found that deficiencies in B vitamins can affect sleep. Consider taking a B-complex supplement if you think your diet may lack nutrients.

Establish the optimal sleeping environment


  1. Ambient temperature can have a significant impact on sleep. Insomnia is associated with a decrease in body temperature at bedtime. Therefore, sleeping in a warm room will make it even more difficult to lower body temperature. The optimal sleeping temperature ranges between 60 and 67 degrees Fahrenheit (or between 16 and 19 degrees Celsius).
  2. Keep the room completely dark and quiet. In general, insomniacs tend to be more sensitive to noise. Older people whose sleep is lighter as a result of aging are also more exposed to noise-induced sleep disorders.
  3. Some people are more sensitive to electromagnetic fields (EMF) than others. If this is the case, removing electronic devices from the bedroom can reduce the stimulation caused by EMF.
  4. Make sure your bed is comfortable and provide adequate support. Sunken beds can interrupt sleep by causing discomfort in the neck and back, while mattresses that are too hard can be a nuisance for people with arthritis.

Cognitive behavioral therapy for insomnia (CBT-I)


CBT-I aims to treat chronic sleep problems by modifying the thoughts and behaviors that cause or aggravate sleep problems with habits that promote restful sleep.

Relaxation training


Stressful life events are the most common triggers of chronic insomnia. Most insomniacs and even those who sleep well have trouble sleeping on stressful days. Studies have shown that increased daytime stress correlates with a reduction in deep sleep, resulting in a lighter and more restless sleep.

Fortunately, we all have an innate tool within us that can overcome these stress responses. This is called the relaxation response (RR), which simply uses the mind to control the body.

How to induce RR


  1. Lie down or sit comfortably. Relax all the muscles of the body from the head to the toes or vice versa.
  2. Participate in slow and deep abdominal breathing.
  3. Direct your attention from everyday thoughts to a neutral word like calm, peace, rest, heavy or whatever you choose. Repeat the word in silence. You can also visualize a pleasant and relaxing scene, such as a beach, a mountain, a meadow or float on a cloud.
  4. If your mind wanders or your negative thoughts enter, say literally "no thoughts" several times. Then return to your word or scene and continue breathing deeply.
  5. Practice the RR every day, morning or afternoon. Allow 10 to 20 minutes for the RR. If you fall asleep, it's fine. However, do not practice RR 1-2 hours before bedtime, as this can affect your sleep.
  6. When you have better RR control during the day, you can try using it at night to fall asleep or after a night alarm. If you don't sleep in 30 minutes. Get up or sit on the bed and do light activity. Do not stay in bed to turn around and turn around.
  7. Be realistic and be patient. For some insomniacs, it may take a few weeks before your sleep improves.

Why RR improves sleep


Practiced during the day, it counteracts daily stress reactions, reducing the risk of stress hormones rising at night.
Practiced before bedtime or after waking up, it helps to deactivate the internal dialogue, calm the mind and relax the body.
RR produces a brain wave pattern similar to Stage 1 sleep, which is the transition state between wakefulness and sleep. When insomniacs practice RR at night, it is easier to go to stage 1 and finally stage 2, deep sleep and dream sleep.

How to overcome the negative internal dialogue


Finally, negative thoughts during the day or at bedtime play an important role in the stimulation of wakefulness and insomnia. Some negative thoughts and emotions are normal responses to stressful situations, such as grief after death. However, some negative emotions such as worry, anxiety, frustration and anger are useless, excessive and unhealthy. They trigger stress reactions that interfere with sleep. Therefore, it is beneficial to eliminate or restructure those negative thoughts that cause more stress.

  1. Become more aware of the negative internal discourse. Catch up or better, write them down and read them again at the end of the day.
  2. Keep in mind that most of these thoughts are false or too negative and pessimistic.
  3. Reflect on past experiences and ask yourself the following question: "Has something like this happened to me and, if so, how did it happen?" Most likely, we tend to worry too much and things rarely go as bad as we imagine.
  4. Rethink your negative thoughts and focus on positive beliefs.
  5. Do not generalize a problem to your life. See setbacks as temporary.
  6. Avoid blaming yourself for things that are beyond your control.
  7. Refrain from rejecting positive events as temporary or due to luck or external causes.
  8. Practice gratitude every day.
  9. Look optimistic and avoid pessimists. Both optimism and pessimism are contagious.
Hopefully, by integrating healthy sleep hygiene and making changes in our lifestyle and cognitive behavioral therapy, we can all say good night to insomnia!

Carol Chuang is a certified nutrition specialist. He has a Master's Degree in Nutrition and is a Certified Gluten Practitioner. He specializes in metabolic typing and functional diagnostic nutrition.

Article source: https://EzineArticles.com/expert/Carol_Chuang/545843

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