Monday, October 3, 2011

Sleep Better and Eliminate Insomnia Without Drugs or Supplements

Many of you are familiar with the term "insomnia." People who suffer from insomnia may not even be aware of the psychological factors that trigger and prevent them from getting enough sleep. There are oftentimes characteristics of anxiety in which people are essentially afraid of not being able to sleep peacefully at night. Some people even try to trick themselves into falling asleep quicker by going to bed earlier than usual, only to find out that it's more counter-productive than it is beneficial.
To further elaborate, people who suffer from insomnia must understand the different types of insomnia in order to determine a possible treatment option that best fits their particular situation.
There are three different types of insomnia:
Transient insomnia - This is usually short term and can sometimes be the result of emotional excitement, temporary changes in sleep environment, mild symptoms of stress, or even depression. Most people are able to adjust within a few days without any adverse side effects.
Acute insomnia - Lasts for several days or weeks. People who suffer from this type of insomnia are unable to get a consistent nights sleep for a period of less than a month, due to recovering from a serious illness or being under great pressure. There are options out there, such as seeking the advice from a medical doctor or using self-help relaxation audio sessions such as those found in the Insomnia Solutions Series in the QDreams Mind Library.
Chronic insomnia - This type of insomnia can last for periods of more than a month. It can either be caused by another disorder or in some cases be the primary disorder itself. This is the most extreme type of insomnia that debilitates people from carrying on and living normal lives. They are under constant pressure and can almost never fall asleep. Treating chronic insomnia requires the help from doctors and psychologists to overcome this constant uphill battle.
Getting enough sleep (6-8 hours) a night is one of the most important things you can do for your body. During sleep, our brain is being restored and our bodies are rejuvenating in many different ways. Although it might not be the easiest thing to do - especially for those who suffer from any of the three types of insomnia above, you can certainly begin to make small changes on a daily basis that will help put you back on track to getting the normal nights sleep you deserve.
5 Tips to Help You Sleep Better
Exercise - Studies have shown that 30 minutes of physical exercise each day can dramatically help you get more sleep. Try and include a variety of movements in your workout that involves different muscle groups. Weight training and cardio training are two of the most popular forms of exercise. Performed consistently, a person should have no trouble going to bed at night. However, don't exercise too close to bedtime or it may keep you awake. Mornings usually work best if you can fit it into your schedule.
Avoid certain snacks - You'll want to avoid eating grains or sugars a few hours prior to bed. These foods can raise your blood sugar levels and delay sleep. During the middle of the night, once your blood sugar drops, you may wake up and be unable to fall back asleep.
Listen to relaxation CD's - Some people find the sounds of nature, such as the ocean or forest, to be soothing for sleep.
Avoid drugs - Many types of drugs, both prescription and over-the-counter, may affect sleep. It's best to consider using alternative methods such as brainwave entrainment & relaxation audio sessions to address the condition causing the drugs to be taken in the first place.
Avoid alcohol - Drinking alcohol has a tendency to leave you feeling drowsy, but the effects are short lived and you will usually wake up several hours later, unable to fall back asleep. This will make it almost impossible to enter the deepest stage of sleep, where your body does most of its healing.
Habitual behaviors often play a key role in insomnia and should be looked at. Some relevant issues may come to light just through moderate introspection. Once you understand what may be the cause, you can better determine what treatment to engage in.

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