insomnia cure tips

           Without neurological disorders and related effects from other health problems, insomniacs can be cured by carefully maintaining the two systems governing sleep.

           Sleeping is considered the best way to rest as it is the time to fully recharge our batteries before starting work again the following day. While sleeping, our hippocampus, a part of the brain, converts short-term memories into long-term memories, several essential hormones are released, such as the growth hormone and melatonin, which controls the sleeping/waking cycle, and the nervous system performs other significant functions.

             Clearly, the quality of sleep can affect our wellness and daily life to a large extent. However, a number of people experience problematic sleeping. Frequently, they find  it difficult to get to sleep as they don’t feel sleepy at all at bedtime. This sleeping problem is termed “insomnia,” and can be a serious problem for many people.

         To overcome insomnia, it is important that we understand the two main systems controlling the mechanism of sleepiness – the circadian rhythm and homeostasis.

         The circadian rhythm   the So called “biologiaca clock” causes us to feel sleepy at night and awake during the daytime. It works all the time even when we are shielded from time clues, such as when staying in complete darkness. Like in a submarine or a deep cave. So, there is no doubt that the blind similarly experience the same oscillations between sleeping and waking as normal people. However, the circadian rhythm can be delayed or interrupted by certain external factors such as periods of excitement.

        Homeostasis, in regard to the sleeping system, makes us feel sleepy as a result of tiredness and exhaustion. We can see that if we get involved in many activities throughout the day, we will feel sleepy earlier at night than usual. On the other hand, if we take naps during the day, we will not feel so sleepy when the regular bedtime comes along.

       Sleeplessness or insomnia is a sleeping difficulty mostly found in adults, especially the elderly. As the sleeping mechanism is controlled by the brain, any health problems or conditions affecting the brain can also affect our sleeping systems.

            Insomnia can be endogenous, which is called primary insomnia, or induced by stimuli, such as anxiety and stess. In addition, the sleepless condition can also be found as a complication of some illness, like major depressive disorder and cancer. Fortunately, mostly people experience transient insomnia with obvious causes and they don’t need to seek the help of a doctor. Instead, they only have to get rid of the causes of the insomnia and their sleeping system will return to normality. However, in cases of chronic insomnia and that occurring in people with underlying diseases, proper  treatment with close care from medical professionals are necessary.

           For people with no neurological disorders or other health problems, their transient insomnia only needs

          

   Non-Pharmacologic treatment for transient insomnia involves the following factors:

       ** Good sleep hygiene: This can be attained by supporting the functions of homeostasis, by getting proper exercise in the evening, as well as following the circadian rhythm, by going to bed at a regular time and in a dark environment.

      ** Progressive relaxation training: This helps relax our body’s muscles for better sleep.

      ** Cognitive-behavioural therapy: This involves adjusting our attitudes regarding healthier behavior and emotions. This therapy is very beneficial for people with emotional disorders and anxiety disorders.

How to adjust your environment and prepare for healthy  sleep

Boosting the functions of circadian rhythm

-          Going to bed when feeling sleepy.

-          Keeping your bedroom quiet, temperate and dark.

-          Avoiding using the bedroom for activities other than sleeping, such as watching TV or playing games.

-          Going to bed and waking up at a regular time everyday.

-          If you are unable to sleep within 15 – 20 minutes, don’t try forcing yourself to sleep. It’s better to do other activities for a while until you really feel sleepy before returning to bed.

How to boost The Functions of Homeostasis.

**   Avoiding sleeping during daytime.

**   Avoiding taking stimulants like caffeine or   alcohol in the evening or at night.

**  Avoiding having a big meal shortly before  bedtime.

**   Getting regular exercise. However, hard workouts before bedtime should be avoided.

**   Refraining from exiting activities, such as watching a thriller, before going to bed.

           

The importance of a good night’s sleep

         Counting the Sheep and feel relaxing helps against sleeping disorders

               Lack of sleep is a real problem. Often people don’t realize until during the day that their overnight sleep was not truly recuperative. “Handling sleep the wrong way often is the problem,” says Juergen Zulley, a sleep researcher in Regensburg, Germany. Many of those affected can help themselves with an improved lifestyle on the way to a peaceful night. To changing your behavior is not so easy, says Zulley, who has dealt with the issue of sleeping for more than 35 years and is the current president of the German Academy for Health and Sleep(DAGS). The diagnosis insomnia is not made until the individual’s daily activities are clearly impaired from sleep problems every day for more than four weeks. By that time it’s definitely time to act.

        Many affected seek advice from people with the same problem. “Of course I cannot give medical advice. The family doctor is responsible for that. But many people are comforted by talking to others and getting tips,” says Hartmut Rentmeister, who runs a self-help group in Germany. Sleep expert Zulley does’t mind if the initial household remedies are recommended, as long as it’s not alcohol. “A nightcap is not a help but more a hazard for good sleep and one’s health,” says Zulley. Warm milk with honey or valerian could help. Audio books and quiet music are also options. Even “counting sheep” can help as it represents a monotonous stimulation, meaning it puts you to sleep. “Relaxation is the main way to get to sleep,” Zulley stresses.

          Maintaining certain basic rules is essential for good sleep, such as not going to bed until you are really tired. A comfortable bedroom is also recommended, including the right bed and room temperature. If the tips and tricks don’t help, then the individual should seek out a doctor. “The family doctor can first rule out if there is an illness that can cause insomnia,” says Marie-Luise Hansen, medical head of the competence centre at the Charite university clinic in Berlin.

          If that’s not the case, sleeping pills could help under certain circumstances as long as they are not taken for more than four weeks. If that doesn’t work, a sleep physician should be contacted. “Insomnia is very complex. There is not a standard treatment,” Hansen says.

            “Nature tells us to sleep when it’s dark and be awake when it’s light outside. So we train ourselves to wake up at the break of dawn and beactive. The time when you wake up is the most important time of the day,” says the sleep expert.