Take Charge of Your Sleep...and Say Goodbye to Sleepless Nights

You know the story---as your bedtime approaches the anxiety starts to build. You go about your bedtime routine as the negative thoughts creep in. "I know I'm just going to lie there" or "I know I'll wake up in a few hours and not be able to fall back asleep." The vicious circle begins...anxiety sleeplessness----sleeplessness anxiety. "I'm miserable, what if I can't ever sleep good again!!!"

The first thing to take action with is changing your thoughts about sleep. You don't necessarily need 7 or 8 hours of sleep. However, you do need some quality sleep but the amount varies with each individual. Some adults only sleep 4 hours a night and feel great while others need their 8 hours.

When you set out to conquer your sleep problems start by delaying your bed time. Pick the absolute minimum hours of sleep that you can function on. For example if you chose 6 hours and your wake up time is 6:30am then don't go to bed until 12:30am. If you're not tired at 12:30 wait until you do feel sleepy but you still have to get up at 6:30! It usually takes a few nights to settle in to this routine but you will find yourself going to sleep faster, waking up less and sleeping more soundly. When you feel like you're quality of sleep is getting better then you can start moving your bedtime up in 15 to 30 minute increments. I now sleep from 11:30pm to 6:30am and only wake up once but go right back to sleep.

If your questioning whether or not you want to try this then think about it logically. Don't you think that if you were given only from (for example) 3:00am to 7:00 am every night that you would sleep like a dead person. Yes you would. I know that's a drastic example but the point is that you have to break the cycle and train your brain to sleep like it used to. This technique has turned many insomniacs into robust sleepers. Are you ready to whip your brain into shape? If your tired enough of being tired then you'll have the discipline.

Sleep Disorders - What is Sexsomnia?

Sleep is a precious necessity and that is why in the pre-industrial era people used to sleep for twelve hours. It was abnormal to work at night but with increased industrialization we have seen 24 hour operation in our places of work. People are more busy than ever with deadlines to beat, targets to hit and great expectations from the society.

There is never enough time to do things and that is why sleep is always compromised. It is an achievement to sleep after doing everything else you had planned to but how healthy is missing on your sleep? A sleep-deprived person is less effective at work, relationships, and also in sex. This might lead to a sleep disorder known as sexsomnia. It is a condition where people have sex when they are sleeping. Sleep sex can be a real pain to a partner. Who wants somebody who sleeps on the job? Not me and not any other person.

A study was carried out at the university of Minnesota regarding inappropriate sleep sexual behavior. The victim might make surprise sexual advances towards a person they are sharing a bed with even though he/she is not a sexual partner. It can be quiet embarrassing especially if these are respected persons. Sexsomnia are known to be very aggressive in sex even though they are usually in a state between deep sleep and consciousness.

They remain in a sleep twilight zone all through the sex process. In some cases the victims even snore and misbehave in other unflattering ways. Some partners are understanding enough and can bear with the post-coital state while others dislike people who sleep on the job.

Sleep and sex experts refer to the case as a result of a certain sexual disorder. The victims are aroused even in their deep sleep. Though partially conscious, they perform well sexually but their judgement on what to do is impaired and they are capable of interacting normally with their sexual partner. This can result into mild rape cases as the sexsomiacs overpower their partners and force them into the act of sex.

It more or less appears like a dream and they might talk about their partners loudly. It is unfortunate if they are they cheat on their partners because they might give themselves away by murmuring another person's name. Sexsomnia can cause relationship problems in such a case. It might be a mere obsession with another person but the spouse might not understand.

Sexsomnia is a sleep disorder which can be treated with time. It does not mean that sexsomniacs are perverted. They are people who would not wish to do so in their consciousness. Sleep centers are good at identifying your specific problem and assisting you to deal with it. It is interesting that some people find the whole idea of sleep sex very exciting.

They love the occasional sleep-inspired romance. Night time sexual activities might affect your relationships but it all depends on who you are dealing with. People are different and they react differently to different circumstances.

Method to Treat Sleeping Disorders for Back Pain Sufferers

If you are suffering from chronic back pain, it is quite obvious that you find problems in having a good nights sleep or suffer from sleeping disorders. However, you can prevent these sleeping disorders by choosing your bed wisely.

People with chronic back pain should choose a bed which can offer them a good support and also that they are able to sleep in a position which lets their body rest in the neutral position. Choose a bed that is firm and does not droop; however make sure that it is soft enough so that the heavier parts of your body sink in a bit and thus supporting your lower back. Whenever you are buying a new mattress, get mattress with a firm or medium-firm pattern, some mattresses may be too firm to offer you comfort, too firm mattresses often do not let your shoulders and hips to sink down; in this way your back gets more strained.

If you have chronic back pain and sleeping problems occur; then it is recommended that you better try sleeping on blankets or just a firm foam pad on the floor instead of using your too soft bed. Also, you can use a bed board between the mattress and box springs of the bed. Make sure that the length of the board must be sufficient to support you from the shoulders to knees. Though bed board is not the best solution to correct a badly drooping mattress but it will help a great deal. Box springs are not required in the beds like captain's bed and platform beds. Also, using bed board is not beneficial in these kinds of beds. It is due to the fact that the mattress on these beds is already firm. You can have adequate back support in waterbeds and the airbeds if filled properly.

To prevent sleeping disorders when suffering from chronic back pain it is necessary to have proper resting and sleeping positions. In this way also, you can prevent increased pain in your back.

You must watch your sleeping patterns and see in which way you find your body at most comfort. However, it is quite possible that you have maximum rest when you lie on your back or on the side instead of lying on the stomach. If you are lying on the bed, it is better that you use a small pillow under your lower back to get maximum comfort. Additionally, putting some pillows under your knees can also help. Sleeping on your stomach is uncomfortable and you might feel more sleeping disorders as you already suffer from back pain. It is due to the fact that your back remains tight and inflexible in that posture. However, if you still want to; then better put one or two pillows under the stomach to have comfort.

In upshot, if you suffer from chronic back pain, it becomes important that you follow proper sleeping positions so that you are able to prevent sleeping disorders and have sound sleep.

You can also try a Memory Foam Mattress they are proven in relieving pressure on the back while sleeping giving your back time to rest and heal properly. You also get extreme comfort using a memory foam mattress and in return you'll find that you can reduce tossing and turning in bed by upto 80%, by achieving this you back has less movement in bed and gets the rest it needs to recover. Try a memory foam mattress and see the difference yourself!

Bright Light Therapy aids sleeping disorders in Alzheimer's Disease

Alzheimer's disease is a progressive disease of the brain that causes dementia, gradually destroying a person's memory and ability to learn, reason, make judgements, communicate and carry out normal daily activities. Alzheimer's disease is the most common cause of dementia, particularly in older adults and accounting for about 60% of all cases. Most cases of Alzheimer's develop in those aged 65 or over. Below the age of 65, Alzheimer's is rare, affecting about 1 person in 1000. Over the age of 65 it affects about 1 in 20. The risk of developing Alzheimer's continues to increase with age, so those aged 80 have a higher risk of developing it than those aged 65. By the age of 85 nearly 1 in 2 will have the disease. Women have a slightly greater chance of developing Alzheimer's than men. It is thought that about 500,000 people in the UK are believed to have the disease. There is no known cure for Alzheimer's disease and very few effective treatments are available.

The symptoms of Alzheimer's disease can vary greatly, but those with the disease often have one or more of the following: 1. Problem with memory 2. Problems with speech and language 3. Confusion 4. Changes in mood and behaviour 5. Problem learning new information, ideas or skills 6. Difficulty performing simple everyday tasks

People afflicted with Alzheimer's often suffer disturbances in circadian (daily) rhythm, which affects body functions such as sleep cycles, temperature, alertness and hormone production. As a result, impaired sleep and nocturnal restlessness place great burdens on the sufferer and the care giver. Sedatives are usually prescribed; however these have limited usefulness and are typically accompanied by side effects.

It is thought that daily exposure of Alzheimer's patients to bright light may resolve circadian rhythm sleep disorders. According to the Sleep Review, clinical research has shown that exposure to very bright light in the day and darkness at night can consolidate rest and activity patterns in patients suffering from Alzheimer's disease. In a 12-week trial involving 27 women and 5 men aged 60-95 years, 15 subjects received 1 hour of exposure to bright natural light each morning and 17 control subjects were exposed only to normal low-light conditions. Results obtained from this trial indicated a trend toward increased sleep efficiency (percentage of time in bed spent asleep), decreased nighttime wakefulness, and decreased nighttime activity in the intervention group, compared with the controls.

Although further research needs to be done in this area, existing research have produced very promising results, which is a real light at the end of the tunnel for Alzheimer's Disease sufferers, caregivers and family members caring for such patients.

Useful links Alzheimer's Society

http://www.alzheimers.org.uk/

NHS Direct - Alzheimer's disease

http://www.nhsdirect.nhs.uk/articles/article.aspx?articleId=14

Family Practice News Article - Light Therapy Aids Alzheimer's Sleep Disorders

http://findarticles.com/p/articles/mi_m0BJI/is_17_30/ai_66168796 Sleep Review - Light Therapy and Alzheimer's disease

http://www.sleepreviewmag.com/issues/articles/2003-01_01.asp

Keeping Your Feet Warm To Get Better Sleep

We all look forward to that perfect good night's rest that we so crave for. A time where we get relax and unwind from our busy schedules during the day that leaves us with little time to give ourselves a break.

Sleep for many people are equated with not only physical rest but also a mental recoup for many. By the process of dreams we eliminate a lot of the unwanted accumulated stuff that we absorb during the day. Since sleep is associated with mental rest too, any worries, anxieties or worries that we have act as an opposing factor to us getting a good night's sleep.

Other sleep disorders such as insomnia also act against the natural process of sleep. There are various factors that contribute to overcome the usual problems and help you get a good night's sleep. One such very factor that is often neglected, a factor that can contribute to a good nights sleep is that of wearing socks on your feet when you go to sleep.

Why keep our feet warm

There are a number of nerves in the soul of your feet. These nerves are directly connected to your central nervous system. When we fall off to sleep our central nervous system also goes into a state of relaxation. Our brains and central nervous system, which are at a constant, state of alertness and are in sync during the day.

Thus it is essential for the nervous system to relax when you sleep. It is a proven fact that cold impairs the central nervous system to a certain degree. The extent to which it is impaired depends on the severity of the cold.

When we cover up our feet we are covering up our nerve endings, which would otherwise be exposed to the cold. Thus we directly prevent the cold environment around us from having any bearing on the central nervous system. Thus are nervous system is permitted to unwind with the right level of comfort.

Wearing of socks while you go to sleep is recommended especially if you inhabit a cold climate.

Massage For Good Sleep

Studies have related massage therapy with a host of benefits. It is including enhanced mother-infant interaction for depressed mothers, infant relaxation and decreased crying for colicky infants. It may help newborns develop a more regular sleep cycle as well, which may mean more hours of uninterrupted sleep for mothers.

Why get a massage?

Massage therapy provides relief to people from all prospect of life. The weekend athlete, the home gardener, the over stressed executive, secretaries, waitresses, laborers, virtually anyone can feel a need for massage therapy sooner or later.

Massage reduces effect of stress

Up to 90% of all visits to primary care physicians are for stress related complaints such as headaches, backaches, neck pain, eyestrain, poor concentration, anxiety, depression, irritability, anger, high blood pressure, heart disease, ulcers, physical and emotional exhaustion too.
Massage therapy has an amazing effect on the body's nervous system. When massage therapy activates the body's parasympathetic nervous system, it counteracts in body's negative response to stress, relaxing muscle tension and allowing heart rate, blood pressure and circulation to return to normal. Massage therapy also helps to become more aware of the body and the person's unconsciously held tension. As the person become more aware of the body, one will begin to recognize tension as it builds during the day so that the person can consciously release it before it can have a negative effect on the body.

Massage strengthen the immune system

Massage therapy not only improves the circulation of blood and its vital nutrients, but also increases the circulation of lymph in lymphatic system thus helping body to fight off infection and speeding recovery from injuries and illness. It increases the resistance power in the body and promotes sleep. Sleep is important because it enhances Ojas that is considered to be the master coordinator between mind, body and the inner self. Ojas is the finest product of digestion, the main life-supporting force within the body. It acts like a shock absorber, helping to insulate the mind from day-to-day stress and enhancing the body's innate immune systems. A good night's sleep cannot only help to stay alert, bright and focused the next day but also it can also keep one healthy in the long run.

A night terror, also known as pavor nocturnus

A night terror, also known as pavor nocturnus, is a parasomnia sleep disorder characterized by extreme terror and a temporary inability to regain full consciousness. The subject wakes abruptly from the fourth stage of sleep, with waking usually accompanied by gasping, moaning, or screaming. It is often impossible to fully awaken the person, and after the episode the subject normally settles back to sleep without waking. A night terror can occasionally be recalled by the subject. They typically occur during non-REM sleep.

Contents

* 1 Night terrors versus nightmares * 2 In children * 3 Treating night terror episodes * 4 Famous people suffering from night terrors * 5 See also * 6 External links

Night terrors versus nightmares

Night terrors are distinct from nightmares in several key ways. First, the subject is not fully awake when roused, and even when efforts are made to awaken the sleeper, he/she may continue to experience the night terror for ten to twenty minutes. Unlike nightmares, night terrors occur during the deepest levels of non-REM sleep.

Even if awakened, the subject often cannot remember the episode except for a sense of panic, while nightmares usually can be easily recalled. After the night terror is complete, it can often result in a seizure, which is commonly a tonic-clonic type (although the subject may not be epileptic). The subject often has no recall of the dream, nor the fit.

Unlike nightmares, which are frequently a scary event dream (e.g. a monster under the bed, falling to one's death, etc.), night terrors are not dreams. Usually there is no situation or event (scary or otherwise) that is dreamt, but rather the emotion of fear itself is felt. Often, this is coupled with tension and apprehension without any distinct sounds or visual imagery, although sometimes a vague object of fear is identified by the sufferer. These emotions, generally without a focusing event or scenario, increase emotions in a cumulative effect.

The lack of a dream itself leaves those awakened from a night terror in a state of disorientation much more severe than that caused by a normal nightmare. This can include a short period of amnesia during which the subject may be unable to recall his name, location, age, or any other identifying features of himself. This state generally passes after only one or two minutes.

While each night terror is usually different, all episodes of the same person will generally have similar traits. One of the most common qualities of night terrors is a strong sense of danger. For these people there is always a being, tangible or otherwise, who wishes to hurt the sleeping person, or the sleeping person's loved ones. Many sufferers of night terrors are reluctant to speak of them because of their violent and often disturbing nature.

In children

Children from age two to six are most prone to night terrors, and they affect about fifteen percent of all youngsters,[1] (although people of any age may experience them). Episodes may re-occur for a couple of weeks then suddenly disappear. Strong evidence has shown that a predisposition to night terrors and other parasomniac disorders can be passed genetically. Though there are a multitude of triggers, emotional stress during the previous day and a high fever are thought to precipitate most episodes. Ensuring that the right amount of sleep is gained is an important factor.

Special consideration must be used when the subject suffers from narcolepsy. Quite often the dream is manifest with a temporary paralysis with vivid recall of events leading up to, as well as the climax of the night terror. Finally, do not attempt to waken a subject during the dream, but, talk to them in a warm and comforting tone, as this can be very supportive to the person who is helplessly in the throes of a bad session.

Treating night terror episodes

The consensus for treating night terror episodes is three-pronged: gentleness, disposal of anything nearby that might hurt the subject, and avoiding loud voices or movements that might frighten the subject further. It is also critical to remember that the person experiencing the terror is unaware that they are experiencing one.

As a result, they may become even more agitated if told that "it was just a dream," as they are quite convinced that the experience is real. The quickest remedy is simply to calm the person by telling the person that you are there for them or simply say, "I'm here". Telling the victim "It's OK" or "nothing's there" may agitate the sleeper further because feelings they are feeling are very real to them and obviously not "OK". However, simply knowing the person's source of "calm" helps immensely.

If he/she has a favorite companion dog or cat, telling them that the cat or dog is warm in bed, safe and asleep, and that they need to sleep as well could also be a good trigger. Calm the person and convince them to "go back to sleep"

In some cases, they may be calmed by the mere presence of a familiar person. Night terrors are transitory, so medical help is often unnecessary, but options may range from treatment of sleep apnea to prescription of benzodiazepines and psychotherapy.

A successfully used method for treating night terrors is to have the sufferer sit down and engage them in something light-hearted and harmless, such as television or easy conversation. This helps to distract the sufferer from their perceived experience, and let them regain normal consciousness. More calming, positive reinforcement can then be administered. Turning on lights and appliances like the TV or radio can also help transition the individual into normalcy, as a lit room with noise is more normal (while awake) than a dark, quiet room.

Sleep Secrets: Get the Good Night Sleep You Deserve

There are few things in life as satisfying as a good night's sleep. Mothers insist on it to help children grow well, doctors advise it for optimum health, and beauty gurus recommend it to stay younger and feel better. Thus, it is important to get the good night sleep you deserve.

Ironically, however, this supposedly natural body phenomenon proves impossible to achieve for many people. If you have sleeping disorders and you find it hard to get the good night sleep you deserve, you are not alone. A report by the U.S. National Institute of Neurological Disorders and Stroke reveals that about 40 million people suffer from chronic long-term sleep disorders each year.

Sleeping disorders are generally classified into three categories: lack of sleep (e.g. insomnia), disturbed sleep (e.g. sleep apnea or the obstruction of airways during sleep), and excessive sleep (e.g. narcolepsy, the condition of falling asleep spontaneously and unwillingly).

If you regularly cannot get the good night sleep you deserve, then you might have a chronic sleep disorder. Some sleep disorders are chronic, brought about by deep medical or psychiatric conditions. Others occur occasionally and are only temporary, cured easily by eliminating the root cause of sleep deficit. Common causes of sleep disorders are lifestyle changes, work-related stress, and prescription drugs that disrupt sleeping patterns.

People with sleeping disorders are typically given medications or advised to undergo behavioral or psychotherapeutic treatments to treat their condition. While medications (such as sleeping pills) provide easy and immediate relief, they don't exactly give you the good night sleep you deserve and don't eliminate the root of a sleep deficit.

So before you pop that pill, remember that much can be done to win the fight against sleepless nights. Here are some tips to get the good night sleep you deserve - either before you hit the hay or as you lay in bed frustrated.

One way to get the good night sleep you deserve is to figure out how much you need. A good night's sleep varies from one person to another. Infants sleep most of the day (about 16 hours); teenagers usually need about 9 hours a day; and adults need an average of 7 to 8 hours a day. The key is to keep track of the total number of hours you spent sleeping. For two weeks, take note of how many hours you spend in the sack, including naps. Calculate the average sleep you get in twenty-four hours. If you get, say, six hours, spend six-and-a-half hours in bed, to allow for time to fall asleep.

Another way to get the good night sleep you deserve is develop a pre-sleep routine. Every night, before you hit the sheets, perform a specific "wind-down" ritual. Read a book, do yoga stretches, listen to calm music - anything that helps you de-stress. A nighttime routine will create an association with sleep that your body will respond to automatically. This routine will help you get the good night sleep you deserve.

Use your bed wisely. Try to avoid non-sleeping activities in bed, such as watching television or balancing your bankbook. These activities will not help you get the good night sleep you deserve. Use it only for sleeping, and sex. Doing this will send subconscious cues to your brain that will help it associate the bed with sleeping.

Take a steamy shower. A drop in core body temperature prepares your body for sleep. So an hour before bedtime, take a warm shower or relax in the bathtub. Once you've cooled down, your body will be set for slumber and you will get the good night sleep you deserve.

Keep off the uppers. Coffee, cigarettes and alcohol are some of the stuffs you definitely need to avoid before going to bed. They may relax and help you fall asleep, but when the effect wears off they can cause fragmented sleep during the remainder of the night. If you want to get the good night sleep you deserve, avoid coffee, alcohol and cigarettes. So hold off the "nightcap" and do not drink alcohol within six hours of bedtime. If you must smoke, have your last cigarette at least three hours before going to bed. Coffee should also be avoided after 3 p.m.

Wear an eye mask. Strapping an eye mask on will help blot out miniscule light sources such as the red LCD screen of your alarm clock or the dim glow of the computer screensaver. These miniscule light sources are surprising sleep obstructions, which your brain can detect even when your eyes are closed. These things will deprive you from the good night sleep you deserve.

Count sheep. The old adage about "counting sheep" (or any other animal, for that matter) really works, because it helps you focus on a series of ascending or descending numbers which in turn keeps your brain too busy to focus on anxious thoughts. Adding a visual image (such as the sheep hopping over a fence or walking down a flight of stairs while counting) can give you the sense that you're moving deeper and deeper into slumber. This will help you get the good night sleep you deserve.

Melt muscle tension to help you get the good night sleep you deserve. When you are anxious, your nervous system goes into overdrive and tenses you up all over. To remove the tension, imagine it dissolving slowly through your toes. Then, move on to the stress on your calves, all the way to the top of your head. By the time you're done, you'll feel physically "looser" and primed for dreamland and you are on your way to get the good night sleep you deserve.

If the above tips are not enough to get the good night sleep you deserve, don't lose hope. Do you want to learn how you can double your energy levels and naturally transform your body into a restful sleep magnet? You will learn how you too can easily master the natural art of energizing sleep and finally break free from daytime drowsiness once and for all! Learn how to get the good night sleep you deserve visit Natural Sleep Secrets.

Night Moods: Do You Have Nocturnal Panic Attacks?

Do you have nocturnal panic attacks? Many of us do and most of those that do have them do not know what they are. If you find yourself doing things like this, then you may be experiencing this condition. You go to sleep knowing that you need to sleep to have a good day tomorrow. But, then trouble happens.

As you unconsciously transition from one level of sleep to another, something frightening happens. You bolt upright to find yourself short of breath and suffering from chest pains. You feel dizzy and have a sense of impending doom and suffocation. You're sweating and feel as if you're going crazy. You have just experienced a nocturnal panic attack.

Nocturnal panic attacks occur to many people. They happen when they want to and do not give any signs that they are going to happen. Your dreams have nothing to do with this condition. In fact, you may not even remember the dreams, only the terror of the nocturnal panic attacks. Nightmares happen at a different time frame during your sleep than panic attacks happen.

Sleep Apnea If you suffer from sleep apnea, you may be experiencing panic attacks at least in part due to this. Your heart rate will increase as will your blood flow. This causes a feeling anxiety and that can lead to panic attacks. It is your body's way of protecting you. What Are They Many of those that face nocturnal panic attacks will also experience panic attacks during the day.

About half of those that have panic attacks during the day will have them at night as well. But, the catch is that only ten percent of all panic attacks happen during the night. People that have these night time terrors often have a fear of things like having a heart attack or having a stroke while they are asleep.

They are, in effect, worrying about bad things happening to them even when they know that it is unlikely that they will happen. What Can Be Done One thing you can do independently is take inventory of your bedtime habits. Be merciless. Be thorough. There are likely many behaviors you can modify that will keep you from sleeping too lightly, thereby decreasing your risk of being awakened by panicky feelings.

The most common types of modifications involve changes in dietary behavior. The National Sleep Foundation suggests pinpointing diet-related culprits by eliminating them, one at a time, and taking note of the results. Reducing your daily consumption of caffeinated and alcoholic beverages after midday can often bring the biggest rewards.

Other nocturnal panic attack sufferers choose to forego the use of artificial sweeteners. Any attempt at getting a better night's sleep that works consistently should be adopted immediately. Eliminate daytime naps, if they are currently a part of your regular routine. Do all you can to encourage your body to rest easy. Nocturnal panic attacks can be treated by your doctor as well.

Some Common Causes Of Adult Sleep Disorders And Tips That May Help

Sleep is very important for maintaining our health and quality of life. Even though sleep is very important, about forty million people suffer from sleep disorders, and many of these go undiagnosed. Without the proper amount of sleep our bodies don't function as well as they should.

Fatigue can cause us to be irritable, have trouble concentrating, have trouble remembering things, and slower recovery times from injury and illness. It is recommended that the average person should get between seven and eight hours of sleep a night. You may need more sleep than this, it just depends on the person. If you are ill you will probably need more than this.

Pregnancy can also cause you to need more sleep. If you are getting your seven to eight hours of sleep and find you are still irritable or having trouble staying alert and focused you may need more sleep. There are many different disorders that people suffer from.

Some of the more common sleep disorders include irregular sleep patterns, sleep walking, nightmares, snoring, insomnia, sleep apnea, restless leg syndrome, and narcolepsy. Some of these disorders are more easily diagnosed than others. Insomnia is one of the most common sleep disorders that people suffer from.

Insomnia is when you have trouble falling or staying asleep at night, or waking up too early in the morning, and not feeling refreshed when you wake up. You may have occasional insomnia, or you may have a severe case of insomnia. Many different things could be causing your insomnia.

Anxiety, depression, pain, illness, irregular schedules, and drugs such nicotine, alcohol, or caffeine can also be a cause of insomnia. Some of these problems may require you to seek medical help, while others can be fixed at home. If your insomnia is due to anxiety or depression or prolonged illness or pain you may want to speak to your doctor to see what you can do.


If you suffer from an irregular schedule the fix may be as easy as going to bed and waking up at the same time every day. Other things you might want to do is make sure you are tired when you go to bed. There is no sense in going to bed if you are not tired, you might as well do something until you are tired. Doing activities that are relaxing will also help you feel more ready for bed. You can try reading a book, or watching some television, whatever helps you relax.

Smoking and doing exercise would probably not be something you would want to do since neither one is very relaxing. On the other hand, regular exercise that is five to six hours before you are ready for bed may help keep you on a regular schedule. You may also want to avoid drinks with a lot of caffeine for five to six hours before you would like to go to bed. If these tips don't help you with your insomnia you may want to speak to your doctor and see if there is anything else that is causing the disorder.

How to Get Rid of Tiredness and Sleepiness

Feeling tired and sleepy? How many times you feel you didn't have enough energy to do something you want to do? You are not alone; every 1 out of 4 persons suffers from tiredness in United States and Europe. According to NSF study, 25% of all women suffer from clinically significant daytime sleepiness. In this modern time, tiredness and sleepiness has become a plague.

Tiredness and sleepiness is common to most people but to some it can be a more serious problem interfering with their daily lives. Common causes are boredom, infections or virus like fever and colds; emotional disorders like stress, depression and anxiety; sleep disorders like insomnia, sleep apnea and even sleeping too much can cause tiredness and sleepiness.

Weight problem can also result to tiredness and sleepiness, either you are too thin that you don't have enough strength and muscles to do a certain task or over weight that you need to work harder to be able to move or do your daily task. Whatever the reason to your excessive tiredness and sleepiness, there's nothing more frustrating than having things in your mind that you want to do and yet you don't have enough energy to do it.

Tiredness and sleepiness can be very disabling and a very serious problem. What if your work requires extra awareness and alertness like a bus driver? Feeling tired and sleepy during driving is very dangerous, there are reports that a big percentage of bus driver accidents are due to tiredness and sleepiness problem. Long term or chronic tiredness and sleepiness can affect your immune system and makes you prone to illnesses like heart disease, constipation, diarrhea, abdominal pains and for women complicated pregnancy.

What you need to do to get rid of tiredness and sleepiness? There are things you can do like:

• Get enough sleep, have at least 8 hours sleep. Improve your sleep by having a sleeping pattern. Go to bed and wake up on the same time everyday.
• Have a regular exercise but do not exercise 4 hours before bedtime.
• Coffee and caffeine is a stimulant and can boost energy if you need alertness but do not take too much coffee or avoid it before bed time to prevent sleeplessness at night.
• Energy drink is helpful and effective to some people to regain their energy.
• Healthy diet will give you the energy you need. Eat your breakfast and do not go to bed with an empty stomach but avoid eating too much before bedtime.
• Keep your body well hydrated and drink plenty of water. Dehydration can cause tiredness.
• Don't be a worrier. Its better if you can take things lightly and avoid stress. If something is bothering you, get a piece of paper and write it down or talk to a friend.

While there are things that you can do to avoid tiredness and sleepiness there are still people who get excessive tiredness and sleepiness without apparent reasons. Some have complete sleep and good diet and yet still feel tired. There are also people who only sleep for a couple of hours and yet claim they have no problem with tiredness and sleepiness. Why some people are always so full of energy? You tried everything and yet you still feel tired all the time. You are probably doing something wrong.

The importance of having enough quality sleep

Sleep has an important effect in our daily life and functioning, it also affects our physical and mental health in many ways. This can be proved easily, when we do not sleep well or have problem sleeping we wake up tired, without energy and sometimes angry, and as a result of this, we are not able to do all the things that we normally do as working or studying, also it is very difficult to concentrate on anything and we usually are not in the mood to talk with anybody or get very angry for things without importance. On the other hand, none or almost none of these things happen when we have a good night's sleep.

So, how much sleep is actually necessary? It varies for each person, and it depends on several factors like age. For example, infants require around 16 hours of bedtime, teenagers need about 9 hours and most adults need 8 hours on average. Pregnancy is another factor, women in their first trimester usually need to sleep more hours than they normally do. Also, if a person has been deprived of sleep in past days, the amount of sleep that person needs will increase.

And what does a good night's sleep do for our health? Sleep seems to be important so that our nervous systems can work correctly. If we do not sleep enough we feel drowsy and can not concentrate on what we do, we also experience impaired memory and physical performance and we are less able to carry out math calculations. If sleep deprivation is prolonged, we experiment hallucinations and mood swings. Doctors and scientist say that, with enough sleep, used neurons have an opportunity to repair themselves, so if we don't sleep properly these neurones become so depleted in energy that they can malfunction.

So here are the most important questions so far, what can we do to assure that we'll get the amount of sleep we need? What can we do to treat any sleep disorder that doesn't allow us to get that good night's sleep we require? Doctors have many recommendations for their patients, but the most important of them is to use natural sleep aids and products like Sleepatil that help us to achieve their objective.

Sleepatil is a completely natural herbal supplement that helps you maintain your normal sleep cycle by allowing your body to enter a state of relaxation, which makes falling asleep and staying asleep much easier, so you will have a solid night's sleep increasing you overall health. Sleepatil help soothe your mind and body relieving you of stress and tension, these incredible natural sleeping pills have also proven to be able to cure or treat many types of common sleep disorders like insomnia, making you being able to fall into a deep and restful sleep.

REM sleep behavior disorder and Chronic Tiredness

Not many people know the connection between Tiredness and REM sleep behavior disorder - RBD.

Lately scientific researches show clearly that:

* Better sleep, better health
* Good sleep even helps to preserve health

Good Night's Sleep absence affects our health and causes chronic Tiredness, irreversible damage to the human's immune system and even develops neurological disorders.

Sleep is a much more complicated process than most people realize. It gives the human brain some resting time to complete a number of complex tasks. It is accomplished through 5 different sleep stages, most commonly known are REM and NREM - Rapid and Non-rapid Eye Movement.

NREM is divided into 4 different stages. During NREM the brain and the body organs are more relaxed and the tonus is significantly lowered.

REM occurs during 20-25% of sleep period and is associated with Dreaming. During REM the brain and the organs become completely active in an almost similar way to wakefulness: the eye movement and the blood pressure rises, breathing becomes irregular and there is even a lose of muscle tone (paralysis). When Paralysis during REM is absent or incomplete the person suffers from REM sleep Behavior Disorder - RBD.
The Person suffering RBD usually awakes with a feeling of tiredness (fatigue), loss of energy, no mood, and difficulty to concentrate and finish common daily tasks. All of the above affect the relationships with the family members, and with friends.

Some of the people suffering from RBD developed serious neurodegenerative diseases during several years. One of them is Parkinson's disease.

However, not all the persons with RBD developed that disease and it is a complex task to find relationship between RBD and Parkinson's disease.

The main symptom for REM sleep behavior disorder is dream enacting behaviors, sometime violent, causing self injury or injury of bad partner. Because of that, people with RBD need careful follow-up.

The symptoms of RBD can be successfully controlled with medications. The treatment should be continued indefinitely because with discontinuation of it, violent behavior and nightmares promptly recur.

According to all of the above, it is very important to diagnose and treat all sleep disorders right on time, before they become chronic and are the reason to appearance of complications.

There is a lot of valuable information on the net related to the issue above. One can find answers to all possible questions and even the latest updates.

Some studies are giving very helpful info and Natural Methods of treatment for REM Sleep Disorder and Chronic Tiredness too.

One of them is Tina Hagen's book "End Tiredness Program".
The program is taking care of the human body condition instead of the symptoms. The efficiency of the program is proven by practice on volunteers and on enthusiastic readers that successfully tried methods described in the book. Since published more and more people choose "End Tiredness Program".

Tina Hagen is a counselor and tiredness expert which focuses on working with police officers and fire fighters. There are different reasons why people feel tired but Tina believes that whatever the cause is - tiredness must be treated. The treatment is always the same - You have first to determine why you feel tired and then do something about it.

Sleep Meditation

Many people suffer with insomnia, or have a hard time sleeping at night. They feel that their mind is just too active to fall asleep, and when they do sleep, it seems to be restless sleep. There are various opinions and theories about how much sleep a person needs to function properly, however, it can vary depending on factors such as:

* health
* physical activity
* other circumstances

One thing everyone can agree on in regards to sleep. The more peaceful the sleep, the better and more rested we feel in the morning.

Sleep meditation is a form of regular meditation that can help relax the mind before sleeping, as well as relieve stress. This can result in more peaceful and deep sleep. There are many forms of sleep meditation. No matter which type you choose, there are some steps you should take before you begin the meditation process. This will help prepare your body for deeper, more restful sleep.

Before you begin sleep meditation, it is important for you to slow down your activities. Do not engage in heavy mental activity, and do not plan for the next day. If you wish, you can write down a to-do list before sleep meditation, but leave it in the other room. You should try to feel good about the day that is ending. It is best to acknowledge all that has been accomplished, and all the lessons that have been learned. Also, learn to forgive yourself for anything that may not have gotten done, or anything else that may be bothering you. In doing so, you are preparing your body for sleep meditation, and are giving yourself a better chance for restful sleep.

Next, before you begin sleep meditation, examine your eating habits. If you tend to eat shortly before you go to bed, you may be hindering restful sleep without even knowing it. When you eat directly before bedtime, your body will be busy with digestion, thus, it can be hard to sleep deeply. If you feel you need to eat close to bedtime, try to eat foods that are easily digested. This will help prepare your body for sleep meditation, as well as help promote deep, restful sleep.

Finally, before you start sleep meditation, you should practice left nostril breathing. Our two nostrils are often associated with two different types of energy. It is said that when we breathe through our right nostrils, we are energized and stimulated. When we breathe through our left nostrils, we are relaxed and calm.

During most hours of the day, approximately every two ours our dominant nostril changes. After we eat, our dominant nostril will most often change to the left one, in order to give our bodies the energy needed to digest food. This is why we commonly feel sleepy after we eat. To practice left nostril dominance before bed, we can sit quietly, blocking off the right nostril, while breathing long and deep through our left nostril. Doing this can actually help facilitate sleep.

Melatonin, Sleep Enhancement, And ADHD

Melatonin is a natural hormone, which is produced and secreted by the pineal gland. Melatonin plays an important role in the regulation of many hormones in the body. Among its key roles, melatonin controls the body's circadian rhythm, an internal 24-hour time-keeping system that controls when we fall asleep and when we wake up.

Melatonin is also a very powerful antioxidant. In one study, melatonin was 60 times more effective than Vitamin C or water-soluble Vitamin E in protecting DNA from damage. Preliminary evidence suggests that it may help strengthen the immune system.

There are numerous claims and theories concerning all the things that melatonin may do and as a result it has become one of the popular life extension and life enhancing supplements that are currently available on the market today.

Uses
The most accepted function of Melatonin is it role in sleep regulation. Melatonin supplements help induce sleep in people with disrupted circadian rhythms. Melatonin is significantly more effective in decreasing the amount of time required to fall asleep, increasing the number of sleeping hours, and boosting daytime alertness.

Melatonin is purported to be one of those miracle substances that has a hand in everything. This may be due to the fact that during the height of the antioxidant craze, Melatonin was found to be a more powerful and more universal antioxidant than both vitamin C and vitamin E. Whatever the reason, Melatonin ostensibly plays a role in numerous health conditions.

Here is a partial list:

Insomnia
Osteoporosis
Menopause
Depression
Eating Disorders
Breast Cancer
Prostate Cancer
Cancer-related Weight Loss
Sarcoidosis
Rheumatoid Arthritis
Epilepsy
Sunburn
Viral Encephalitis
Heart Disease

Since a lot of evidence for many of these claims is rather light and since I am not trying to sell you melatonin supplements, I am going to focus only on its role in sleep enhancement.

Insomnia
As many parents realize, drugs like Ritalin are not without side effects. One of the major complaints that parents have is that their children who take Ritalin can't fall asleep at night. Many parents report that their children, who may be only five or six years old, are wide awake until 11 pm or later.

Melatonin may be able to help these children. Since it is the primary chemical in the body that helps to induce sleep, children who suffer from insomnia often find that Melatonin restores their normal sleep cycle and helps them to be more awake and alert during the day.

How to Take It
There are currently no guidelines as to how to take Melatonin. Sensitivity to Melatonin is an individual thing and doses that are ineffective in one person may be too much for someone else.

The best approach for any condition is to begin with very low doses and slowly add more until you get the effect that you are seeking.

In children, it is best to start with a dose of about 0.3 mg/day or less. Although current research suggests that even doses as high as 10 mg are perfectly safe, it is best to proceed with caution.

In adults, 3 mg is usually a safe starting dose and you can increase it or decrease it as you see fit.

Availability
Melatonin is readily available in most health food stores in the United States and it is very cheap. In Europe it is a controlled substance. Most Europeans who wish to use Melatonin find it cheaper and easier to have it shipped from the US.

Adverse Effects
Melatonin is one of the least toxic substances known. In one extensive clinical trial, a high dose of 75 milligrams of melatonin per day was given to 1400 women in the Netherlands for up to four years with no ill effects.

The only consistent side effect of high doses has been drowsiness and a slower reaction time.

Other common complaints include:

Vivid dreams or nightmares
Stomach cramps
Dizziness
Headache
Irritability
Decreased libido
Breast enlargement in men
Decreased sperm count.

These side effects were in healthy people. We also don't know how melatonin may affect people suffering from disease.

Possible Drug Interactions
Melatonin may interact or interfere with other drugs.

These include:

Antidepressant Medications
Antipsychotic Medications: many of these medications are now being used in treating children with ADHD and Bipolar disorder
Benzodiazepines
Blood Pressure Medications
Blood-thinning Medications, Anticoagulants
Interleukin-2
Nonsteroidal Anti-inflammatory Drugs (NSAIDs)
Steroids and Immunosuppressant Medications
Tamoxifen

If your child is taking any of these things, you should consult with his doctor before giving Melatonin.

Also, caffeine, tobacco, and alcohol can all diminish levels of melatonin in the body while cocaine and amphetamines may increase melatonin production.

Conclusion:

Often children with ADHD have a great deal of difficulty falling asleep. This can be due to the medications that they are taking or just be one component in the spectrum of their problems. When used properly, melatonin may be a safe and effective way to handle sleep problems in ADHD children.

Disorders in the Night

There a few different types of Sleep Disorders that affect millions around the globe. Sleepwalking, Nightmares, Insomnia, and Sleep-Wake disorders can bring forth misery if not treated. All of us have endured nightmares or sleepless nights, but when the symptoms are continuing it is most likely the person has a disorder.

The symptoms that come alone with most sleep disorders include stress since inability to sleep, or sleeping too much, as well as nightmares cause grievance. Most sleeping disorders are linked to physical ailments, psychological stressors, other diagnosis, alcohol, drugs, as well as a few other factors. Insomnia includes unhealthy symptoms that make a person have difficulty while trying to sleep, and often the person may wake up during sleep hours.

This often leads to complications during the waking hours since the person is irritated. The patients often suffer with the inability to focus, depression, anxiety attacks, and no energy. Some patients may even suffer from bipolar, anxiety disorders, or other types of disorders. I endured Insomnia for the most part of my life because of other disorders, but first hand, I can tell you medicines may work for some people, but for others it may not.

The solution I found that works best for me, is eating healthy, force the mind out of thought process when you lay down to sleep, and keep in mind "One day at a time." Insomnia patients often suffer apprehension, a sense of loss, and trauma as well as a few other symptoms. Most Insomnia Disorders means that somewhere down the line the REM (Rapid Eye Movement) sleep mode was confused. The trick then is getting the REM scheduler back on track. During the REM sleep hours, the mind often dreams, and the body functions often shift. For example, your heart rate may increase of decrease in REM sleep mode.

Since REM is often affected by sleeping hour schedules, it is sometimes possible to endure a sleeping disorder. For example, if you have a night shift job and later switched to day shift, it is obvious the REM mode is imbalanced. Once you find a way to get the mind on track again, it is possible to reinstate your mental health. However, if you have underlying disorders, including posttraumatic stress, bipolar, multiple personality disorder, and other disorders, these diagnoses must be dealt with first before resolve comes for the sleeping disorder. Sleep-Wake Disorders or Circadian Rhythm disorder often creating sleeping inefficiencies, including sleepless nights, stress, anxiety, jet lag and so forth.

This disorder is often caused by changes in the schedule. If the person does not see the sun when he or she wakes simply because they sleep all day from working all night, this could cause Sleep-Wake disorders to develop. Sleep Walking Disorders can become deadly. Recent studies have shown that sleepwalkers are capable of murder and will never know they killed. In my experiences, I do recall brief details of my sleep walking nights, only because others that witnessed the action gave me vivid details. In one instant, I sat in a chair rocking back and forth and humming, and in another incident, I walked to the front of the house and peered out the door, and turned and went back to bed while walking past members of the household and never acknowledging them.

I believe sleeping disorders is related to high levels of stress, diagnosis such as Posttraumatic Stress, Multiple Personality Disorder, and other disorders were trauma exists. At the time I underwent sleepwalking, I was under a high-level of stress, and suffered both Multiple Personality and Posttraumatic Stress. Most people that sleepwalk appear as though they are in a Zombie land.

For example if you notice a person walking past you at bedtime, and his or her face seems to have a blank stare or else a look of unemotional status, then the person is probably walking in his or her sleep. Finally, nightmare disorders are often linked to Posttraumatic Stress Disorders, as well as other disorders, while there is not enough evidence available to support the claims. Trauma patients are often the people that suffer with nightmares throughout the night. The person will see a real-life scene that depicts horror, fright, and so forth and sometimes will wake up screaming, and most all the time endure night sweats.

Sometimes the dreams are reoccurring and sometimes the dreams change during the night. Studies has recently shown that sleep disorder patients may have physical disabilities that are linked to the sleeping problems, however almost all patients diagnosed with sleeping disorders have additional disorders, suffered trauma, drugs or drinks excessively, and so forth. Regardless of the problems, you must find the source before you can treat individuals with sleeping disorders.

Infant Sleep Safety - Lessening the Dangers of Sudden Infant Death Syndrome

SIDS, or Sudden Infant Death Syndrome, is the greatest recognized cause of death in infants under twelve months of age. This frightening condition happens while the baby is asleep. Unfortunately, so far there unfortunately is not a known cure, or even a known reason in fact, as to why some infants are affected by the syndrome while others aren't. The fact is though that over 2,500 infants die in America yearly from Sudden Infant Death Syndrome.

Even though the number of infant deaths have been cut by approximately forty percent by the instigation of preventative measures and following baby sleep safety techniques to protect infants from SIDS, there unfortunately is not a known way at present to fully evade the occurrence of cot death.

Tips for Baby Sleep Safety

*Make sure your baby sleeps on his or her back. Cot death has been closely linked to children sleeping on their tummies.

*Ensure your baby sleeps on a firm mattress. Avoid certain fluffy toys or baby pillows that could cause suffocation.

*Don't let your child overheat in the night. Infants have a body temperature that is higher than an adult and do not need so many blankets - do not let infant be cold either though!

*Don't take drugs, drink alcohol or smoke either before or after your baby's birth. Smoke from cigarettes is known to be a contributing factor to SIDS.

*Join in with early and parental care clinics, specifically if you are a parent for the first time.

*Breast feed your infant if it is at all possible. Breast fed babies are statistically much less likely to be affected by SIDS.

*Consider giving your child a pacifier throughout the first 12 months of life. It is not known why but infants that are given a pacifier during this time are much less likely to be claimed by Sudden Infant Death Syndrome.

*Do not sleep with your infant in the same bed or let him or her sleep in a normal adult bed. A baby has a higher chance of suffocation when in a bed that has been designed for adults. It is fine to comfort and feed an infant in bed as long as he or she is taken back to his or her proper cot afterwards.

SIDS is not the same as any other disease or syndrome. Most conditions surrounding the death of a baby are diagnosed by symptoms associated with the death. Sudden Infant Death Syndrome however is only normally diagnosed once other possibilities are dismissed.

Risk Factors

There are a few specific trends or notable risk factors that can be observed in data regarding SIDS. The risks should be considered by mothers and fathers that have infants in a high-risk category.

*Boys are more likely than girls to die from SIDS. There is little that can be done about this fact, it is simply included here as a notation.

*Drinking alcohol, drug use and smoking are thought to be some of the main contributory factors to Sudden Infant Death Syndrome. In simple terms, if you value the health of your infant, do not use destructive drugs like these!

*Poor parental care. First-time or young parents are at the greatest risk. However, if a parent ensures that they get early and frequent parental care checks and also have the backing of their family and friends, there is much less chance of this happening.

*Babies born prematurely are at an increased Dangers of SIDS. Premature babies at birth have a disadvantage initially and can often be quite fragile and under developed. This is once again more of a note than a specific prevention.

*Mothers who are less than 20 years of age are at danger of having a child die from Sudden Infant Death Syndrome. This can be for a diversification of reasons such as simple inexperience or accidental neglect.

By using the tips above and ensuring that you are aware of the dangers and also implementing the infant sleep safety precautions you can lower the likelihood of losing a infant to SIDS. For parents who have sadly lost a infant to Sudden Infant Death Syndrome there are numerous excellent support groups available to assist in going through the process of grieving.

Sleeping With Tinnitus

One of the biggest challenges that I hear from Tinnitus (constant ringing in the ears) patients is their inability to get a good night's sleep. I used to have this problem as well, so I am very familiar with how frustrating that is. Imagine what it might be like to sleep on a busy airport runway with jets taking off all around you. That's what it's like for me. For many people who suffer from this debilitating disease, they can be kept awake by constant hissing, roaring, pulsing, whooshing, chirping, whistling and even clicking sounds that interfere with their regular sleep patterns.

Unfortunately, the less sleep you get, the more your tinnitus will bother you. Why this is I'm not sure, except to know that if you're tired it's much harder to keep motivated and do the things you need to do to keep your mind off tinnitus. I do know, however, that it's very important to get at least 8 hours of sleep each night in order to avoid what often feels like an increase in the tinnitus volume.

So, how do you get a good night's sleep? That's really a 2 part question because first you have to get to sleep and then you have to stay asleep. I can't tell you the number of times that tinnitus would actually wake me up in the middle of the night. Once awake, it’s virtually impossible to get back to sleep. Many patients admit that their tinnitus is much worse after awaking from sleep and I definitely agree with this based on my own experience.

First, let's talk about how to get to sleep. After experimenting for several years I came up with a formula that works for me and I truly believe it can work for you too. And, like David Letterman I call it; the top ten ways for tinnitus patients to fall asleep. But this is no joke!

Number Ten: Make sure you're physically tired. This seems like such a simple thing but it can really help to be just absolutely fatigued when you hit the pillow.
Number Nine: Don't watch TV before going to bed. It fills your mind with useless nonsense and more often than not, your mind will race with useless information as a result of the subject matter.
Number Eight: Don't exercise right before bed. This will raise your adrenalin and give you energy. Energy is the last thing you want when trying to sleep.
Number Seven: Don't eat after 8:00 pm. Avoid volume raising Tinnitus foods like caffeine, salt, alcohol, etc.
Number Six: If you can, meditate before bed. It will help to relax you and rid your body of any stress it is carrying. Breathe Deeply. Most of us go through our lives taking short breaths. A deep breath is grounding.
Number Five: Learn to relax in bed as if it were a rewarding experience. Relax each part of your body as you focus on relaxing it. Start with the top of your head and work your mind down to the tip of your toes. Very often I would only get to my knees and I'd be asleep.
Number Four: Try not to habituate yourself to loud noise when you are falling asleep. Avoid leaving the TV and/or radio on. If you can, open the window and listen to nature. If you must listen to something, make it a natural environmentally friendly sound, so when it's not there, you won't miss it.
Number Three: Make sure the room is dark so your brain tells your body its time to rest.
Number Two: Don't Think! I know that seems like an odd concept but the fact is, thinking is what keeps your mind active and that keeps you awake.
And, the Number One way to fall asleep is: If all else fails, make love!

When you make love, you are not thinking about your tinnitus and at the same time you are setting up your body to accept sleep. The magic in that is that you are NOT thinking! The mind is trained to think. Do you realize how little time you spend in your day not thinking? The trouble is that most people have never learned to not think. I saw an ad on television once for a large newspaper chain and their slogan was; Never Stop Thinking. This is utter nonsense. You need time away from thinking - especially if your thoughts are negative or stressful.

So, how do you stop thinking? If you're familiar with meditation then you likely have a good idea how this works. It's a simple concept but believe me it takes practice. The more you practice it the better you'll get at it. I use this technique to cat nap during the day and it works every single time. And, here it is: Relax and let your mind wander. When your mind falls on a thought, don't follow it. Don't focus on that thought. Say to yourself, oh I just landed on a thought let my mind go back to wandering. Don't fight it, just allow your mind to drift onto other thoughts. It's when your mind lands on a thought and follows that thought through a series of mental movies that causes stress and ultimately keeps you awake. Like I said, it takes practice, but it can be done.

Now, how do you stay asleep? That's an easy one. If you're tired when you go to bed you have a high probability that you will stay asleep. If you happen to wake up because of a dream or a loud noise, simply go through the ten steps all over again. Have a good night's sleep!

Alzheimer’s And Sleep

If you are the caregiver of someone with Alzheimer's, you may have noticed a change in their sleeping habits. Is this normal?

People often assume that as we get older, we need less sleep. This is true for many people, but not for everyone. Even in old age everyone has their own sleeping pattern which suits them best.

The sleep needs of an Alzheimer’s disease sufferer may or may not change, but what often happens is that their sleep cycle becomes reversed. In other words, they may sleep all day and be wide awake at night.

This isn’t a problem in itself – though it can be very distressing, and tiring for their caregivers. Especially if they become disruptive and noisy by moving around in the main living areas acting as though it is daytime.

It’s very tempting to use medication to help the Alzheimer’s disease sufferer sleep at night. Though eventually it may become necessary, sedatives can often exacerbate their confused mental state, which then makes the person more difficult to care for. It is a vicious cycle.

A small glass of their favorite alcoholic beverage is often a good idea, or perhaps a warm drink – though urinary incontinence may need to be considered when giving them a night-time drink.

It is much more appropriate to keep the Alzheimer’s sufferer awake as long as possible during the day (though it is often tempting to let them sleep for long periods, as this gives the caregiver some time to do chores, have a few minutes to themselves, or even take a nap.

Make sure it isn’t another problem that is causing the restless nights. This could include incontinence, night cramps, or joint pain. Sometimes simply giving the patient two paracetamol just before bedtime can alleviate these problems, so it’s worth checking out.

Keeping the Alzheimer’s sufferer gently active during the day is a good way of helping them to re-establish a sleeping pattern that allows them to settle again at night.

If this proves to be unworkable, many people use night sitting services. These can be very useful as the Alzheimer’s sufferer is able to wander about closely supervised, and the caregiver is able to have a few nights of undisturbed sleep.

Even if a service like this is only be used for one or two nights a week, it allows the caregiver to get some quality sleep. And a well-slept caregiver is more likely to give good care.

Poor Sleep Habits May Cause Diabetes!

If you think lack of sleep only gets you uncontrollable yawns and bags under your eyes, take note, it may be more costly to your health than you think!

A study done by Sleep Heart Health has found more evidence of increased diabetic conditions related to lack of sleep. But it doesn't stop there; it also shows evidence of the same conditions with too much sleep.

These findings come from a study where 722 men and 764 women, aged 53 to 93 years enrolled in the study. Working with a controlled sleep time of 7 - 8 hours a night and ruling out other potential issues such as sleep apnea, insomnia, obesity, sex, age and race. The study shows a strong link between Type 2 Diabetes, impaired glucose tolerance and amount of sleep.

* In those who slept 5 hours or less a night, Diabetes was 2.5 times more common. In those who slept 6 hours a night, Diabetes was 66% more common. In those who slept 9 or more hours a night, Diabetes was 79% more common.

Over the past 30 years or so the usual sleep per night has declined for adults aged 40 to 79 years of age. Near the end of the 50's, 8 hours a night was the norm with less than 15% reported sleeping less than 7 hours a night. Once we turned the new millennium, the usual sleep times dropped to 7 hours a night and approximately 35% of targeted adults reported sleeping less than 7 hours a night.

Although Insomnia plays some part in this equation, probably brought on by other sleep influences like kids awake at night or tossing and turning on the old mattress. It's amazing to see that the majority of sleep deprivation is voluntary. With 43% of adults polled saying they spend more time than they should to stay up either watching television or using the Internet, the other whopper being 45% reporting staying up later or getting up earlier to get more work done.

When most people see these numbers and results they think that you would have to do this over a lifetime to have these adverse affects. But the study also shows results of impaired glucose tolerance in healthy young adults when sleep was restricted to 4 hours a night for 6 straight nights, 6 nights, that certainly isn't a lifetime! Keep in mind that Diabetes carries a high risk of cardiovascular-related problems which can severely shorten your lifespan.

"This is one additional piece of information bolstering the common recommendation for sleeping 7 to 8 hours a night," says, Boston University's Dr. Daniel Gottlieb, study co-author.

I can deal with the bags under the eyes and the fly catching yawns but life's blowing by as it is and I certainly want to be around when my 6 and 8 year old kids graduate, at least. I realize that you can't always get the right amount of sleep but I know I can always try!