December 13th, 2007 by Phil

Insomnia medication falls into three categories- there are the over-the-counter products which can be easily bought. These often contain antihistamines. Then there are the prescription medications- benzodiazepines and antidepressants.

Using prescription or over-the-counter sleep aids to catch up on your sleep should be avoided. You should consult your doctor before taking sleep medication. You should also avoid taking them for more than 2 or 3 nights in a row, as prolonged use can cause ‘rebound’ insomnia.

Sleeping pills are generally bad news as they will break down your body’s natural sleep cycle and make sleep very difficult in the long term. It may also affect the amount of deep sleep you attain during the night as most major sleeping pills interfere with normal brain wave patterns. Without deep quality sleep the body skips the vital stages of sleep that are required for restoration.

You may find that you wake up feeling groggy, drowsy or tired this is because most sleeping pills take time for the body to break down. In fact sleeping pills do not improve daytime performance whatsoever; they only help tackle the symptoms. Even so, in studies it has been shown that insomniacs that rely on sleeping pills took on average 45 minutes to sleep. This destroys the belief that sleeping pills help you sleep faster.

Sleeping pills may help you get to sleep but with continual use your body will build tolerance, and you may find that you need to ‘up’ your dose to attain the same affect. Since they do not tackle the root cause of insomnia, many users become dependant and even worse ‘chronic users’. Taking sleeping pills is definitely not a long term solution to insomnia.

So if they don’t improve daytime functioning and they do more damage than good including; reducing brain activity in the day, affecting memory and judgment as well as being highly addictive, then why are they being relied upon by millions of adults?

Many sufferers feel powerless and simply do not know how to tackle insomnia effectively. An insomnia patient who seeks advice from their doctor week after week can leave the doctor feeling desperate to help and more likely to resort in prescribing sleep medication.

With only 10% of doctors rating their sleep knowledge as good in a recent survey, we can assume that the general public knows significantly less in terms of sleep education. Sleep medication can seem the only way to get a night sleep.

However insomnia medication is not a long term solution. They will only worsen the condition. With this in mind it’s best to seek alternative therapies and medicines.

December 2nd, 2007 by Phil

Daily life can be tough, with so much going on sometimes, some days can get pretty darn stressful. It’s good to take a breather sometimes and just relax -take some time out to compose yourself. Go somewhere quiet and practice some breathing exercises or EFT to help soothe your nerves.

Stress isn’t good for the body or the mind. It’s important to take note and observe your emotional behavior. Don’t just let it build up inside you. It’s important to release negative energy. Often we do something silly when we’re in a bad mood or our behavior becomes erratic. Remember, you are in control of your emotions.

A friend of mine emailed this video to me the other day. At first I found it amusing, but then I felt sympathy. There have been days in my life where things have seemed too much to cope. But nowadays I pay attention to my emotional levels and put my health first before work.

Anyway here’s the video:

November 24th, 2007 by Phil

Anxiety and insomnia are common problems which are often interrelated. Too much stress, worry and anxiety are common factors for the cause of a sleepless night. Likewise insomnia can perpetuate anxiety, worry and stress which often lead to more serious psychological disorders and psychosomatic illnesses.

Anxiety can be characterized by symptoms such as feeling on edge, excessive worry, fast heartbeat and breathing. This often affects the ability to carry out normal daily tasks and can seem all too powerful to cope with.

Anxiety disorders generally develop over time through negative life experiences negative life experiences or thoughts such as having a negative self image or feelings of inadequacy. Negative acts toward us such as being ridiculed and being made to feel guilty also have detrimental affects on our psyche.

These problems can seem too much to handle at times and can deeply affect our lives. They can be so ingrained that we find it impossible to clear from our mind and body. Negative thoughts and experiences that have been stored into our subconscious, over months and years cannot simply be forgotten. They are learned, developed and are a part of the way we think, feel and act.

It’s important to seek guidance and professional advice if you are suffering from anxiety. Accepting and wanting to do something about your condition is the first step to recovery. Your doctor may be able to provide guidance or be able to recommend a good therapist.

However, generally people who suffer from anxiety fail at combating anxiety for the same reason insomniacs do. Too much reliance on outside help and the belief that ‘quick-fix’ remedies work, can often perpetuate your symptoms. Prescription medication can sometimes help relieve the symptoms of an anxiety or sleep disorder. However it will almost certainly fail at tackling the root cause.

Often the root problem runs deep into psyche. The physical symptoms that manifest barely touch the surface of the root issue. The only permanent way to tackle anxiety is self-help. Sure, guidance from a good therapist will certainly help you, however they will not be able to get inside your head and rid of your problem. You are the only one who can recondition your mind. By changing your habits and behaviors, you can learn to control your thoughts and emotions. Through this you can learn to change your who you want to be.

Anxiety and insomnia can be cured, but at the end of the day it’s down you to overcome the problem. If you need more information and guidance on how to tackle anxiety and insomnia, visit How to beat insomnia

November 10th, 2007 by Phil

Want to learn how you can sharpen that brain of yours and keep it vibrant and effective? Then read on…

1. Learn what is the “It” in “Use It or Lose It”. A basic understanding will serve you well to appreciate your brain’s beauty as a living and constantly-developing dense forest with billions of neurons and synapses.

2. Take care of your nutrition. Did you know that the brain only weighs 2% of body mass but consumes over 20% of the oxygen and nutrients we intake? As a general rule, you don’t need expensive ultra-sophisticated nutritional supplements, just make sure you don’t stuff yourself with the “bad stuff”.

3. Remember that the brain is part of the body. Things that exercise your body can also help sharpen your brain: physical exercise enhances neurogenesis.

4. Practice positive, future-oriented thoughts until they become your default mindset and you look forward to every hansgrohe-downpour-air-royale-14in-shower.jpgnew day in a constructive way. Stress and anxiety, no matter whether induced by external events or by your own thoughts, actually kills neurons and prevent the creation of new ones. You can think of chronic stress as the opposite of exercise: it prevents the creation of new neurons.

Please go to www.sharpbrains.com/blog/2007/08/22/10-habits-of-highly-effective-brains/

November 10th, 2007 by Phil

I stumbled across this video the other day and I thought I’d share it with you. This hypnosis video titled ‘Instant Problem Solver’ works great at clearing the mind and helping you think with clarity. I’m not saying it will solve your problems instantly as it suggests, however it’s certainly relaxing and a great stress reliever.

November 3rd, 2007 by Phil

Here are some links to several sleep articles which I hope you’ll find useful:

How to beat insomnia

Insomnia Cures

Cures for Insomnia

Sleep Facts

Sleep Techniques

How Much Sleep Do I Need

Natural Sleep Remedies

Cant Get No Sleep

How to Fall Asleep

How to Sleep Better

Sleep Program

Insomnia Help

Causes of Insomnia

Natural Sleep Aid

Fall into Sleep

Sleep Help

Sleep Deprivation

Sleepless

Sleeping Pills

Fall Asleep

Sleep Problems

Sleep Aids

Sleep Disorders

Enjoy!

October 27th, 2007 by Phil

If you are interested in a natural sleep aid to help you fall asleep or a drug-free method of dealing with insomnia, then read on.

I’m sure you’ve heard about drinking warm milk to help you sleep. It’s not exactly a miracle solution and its effectiveness does vary. Milk contains amino acid that is converted to a sleep-enhancing compound which will help you relax and fall asleep. A caffeine and alcohol free beverage such as chamomile tea will also help you to relax in the evening before sleep.

Lack of Vitamin B will affect your sleep, so taking a supplement may help. A good product containing A-Z of vitamins and minerals is recommended to give you overall health benefit. It’s also advisable to check your iron level as women who are deficient in iron tend to have more problems sleeping.

If you are after natural sleep aids try Standardized Valerian extract which is a safe and non addictive sedative that works by calming the mind and body. Valerian is available at most pharmacies and is a natural remedy to aid sleep. Taken before bedtime it can ease nerves and calm the mind to help you drift off to sleep. Lemon balm and Hops, are also soothing remedies which can calm and relax the mind and body.

Aromatherapy is an age old art and is the use of essential oils from aromatic plants to promote a healthy, balanced lifestyle. Essential oils may be blended together to create your own personal blends. Through inhalation the essential oil can be absorbed into the bloodstream stimulating the production of relaxing hormones such as endorphin and serotonin.

Lavender, rose and Chamomile all have soothing and relaxing qualities. Essential oils can be used in several ways, such as vaporization and massage. Try adding a few drops in your bath to help ease away tension. Alternatively try scented candles and incense in the evening which can also help relax, and calm the body and mind before sleep.

As well as trying some of these natural sleep aids, try and improve your sleep habits and ensure that you are getting up and going to bed the same time everyday, including weekends. Put into practice the following:

* Every morning expose yourself to sunlight for a good few minutes to increase your serotonin levels. This will help wake you up.

* During the day ensure that you eat healthily and participate in some light exercise.

* Try to deal with stress and worry. If you feel that you are not coping, take a break or talk to someone.

* Leave your troubles at work. Try and relax when you get home.

* Unwind in the evenings and avoid stimulants such as caffeine

* Listen to some relaxing music and dim lighting to increase your melatonin levels which will help induce sleep

* In bed, try relaxing progressively from your head to your toe. Remember it is not a time for worry or thoughts.

If you suffer from sleeplessness, consider a natural sleep aid, but more importantly improve your sleep habits and pay attention to your emotional levels in the day.

October 20th, 2007 by Phil

Lately my other half has been complaining that I spend too much time working and that I’ve been neglecting her. So recently I’ve been trying to make more of an effort to spend time with her, when I’m not working. However, this has proved rather difficult since I spend most, if not all my time working.

So, to remedy this, I’ve been using my time at work more efficiently. Instead of spending time pottering about and sometimes in a daydream, I now focus on achieving the tasks quicker. If I get stuck on a task I move on to another and come back to it.

For this, I’ve given myself an extra half an hour to an hour free time to do what I want. We’ve also started playing a game I came up with. It’s a relationship building game which is also fun.

This is how it’s played: Get a piece of paper and draw a line down the middle. Write your name on the top left and your partner’s name on the top right. Now here comes the fun part. For any good act or deed that your partner does for you e.g. giving you a massage, offering to do the dishes when it’s your turn, or ironing your clothes for you etc – you will award 1 point. We’ve decided that 1 point equates to £1.

Now, you don’t necessarily have to award a point if you do not think the act or deed is worth the point. It’s best not to give out the points frivolously as this will detract from the point of the game.

But what you’ll find is that you will both make more of an effort to do things for each other and pay more attention to one another. We’ve decided that the game ends a week before Christmas. The money that we’ve each accrued will be the value of each of our Christmas gifts. I’m aiming for a set of drums, although it looks as though I need to do a lot more to attain that!

So give it a try, it will help you put the fun back in your relationship and get you to appreciate each other more.

October 13th, 2007 by Phil

Sleep deprivation is generally the cause of sleep disorders such as apnea, narcolepsy and insomnia. Sleep deprivation affects millions of people around the world and is the lack of sleep which is crucial for restoration and rejuvenation.

Contrary to what people think, insomnia is not defined by the number of hours a person sleeps. As we get older, we tend to need less sleep. Babies might need between 10 to 14 hours a night and children between 9 to 12 hours sleep. Sleep is important for growth as well as for restoring muscular energy.

The optimum amount of sleep for most adults is around 7 to 8 hours a night. Although as I said it really does differ from person to person, some people may need as few as 4 hours, or as many as 10 hours of sleep per night.

If you feel refreshed during the day and not sleepy until bedtime, then obviously you’re getting enough sleep. The amount of sleep required varies from person to person and depends on a number possible of factors including, age, genetic make-up, the amount of exercise you get, what you do during the day, the quality of your sleep and whether you are still growing.

5 hours of deep quality sleep is far better than 12 hour of broken sleep. It’s important to note that it’s the quality of sleep obtained at night and not just the quantity that determines how you feel the next day. There are various stages of sleep and it’s in the deeper stages that the body is able to restore.

Lack of sleep generally causes daytime tiredness, lethargy, aching muscles, blurred vision, headaches, nausea, irritability and frequent yawning. Although sleep deprivation is not life threatening it can adversely affect brain functioning. You may find that your ability to concentrate or carry out tasks more problematic.

You may find that after a good night’s sleep that you feel refreshed and energized. Sleep enables you to restore and rejuvenate many functions of the mind and body. Without sleep your immune system may weaken leaving you susceptible to illnesses. Sleep is essential for the release of growth hormones for proper physical and mental development.

Sleep studies have found that sleep deprivation can have the similar affects to those of excessive alcohol. Thousands of accidents a year occur due to falling asleep or loss of concentration, mainly while driving or operating dangerous machinery. Its total cost, in terms of illness, injuries, and decreased quality of life is staggering. A constant lack of sleep severely affects quality of life and can often lead to mental disorders such as anxiety and depression.

Sleep deprivation affects all ages including students in high school. In act in a recent study it was revealed that 1 in 4 students admitted to falling asleep in class. Most schools start early which prevents students getting enough sleep. Forced sleep deprivation over a long period can lead to insomnia. Fortunately in many school districts, opening school times have been delayed to give students more time to sleep.

However this doesn’t prevent the fact that people are working longer hours than ever and with electricity, the average amount of sleep a night has decreased dramatically.

With sleep deprivation becoming an increasingly growing problem and insomnia affecting a third of all adults, more needs to be done to counteract this problem. People need to be made aware of the seriousness of sleep deprivation and more importantly how to deal with it.

October 9th, 2007 by Phil

I was about to write a post on how to apply EFT (Emotional Freedom Technique). But as it’s a physical technique which requires explanation of the various tapping points on the body’s meridian system, I thought it would be difficult to explain with just words. I found this great video which gives a simplified version of the technique. Use this to combat stress anytime. If you want to know more about how you can apply EFT, as well as several other powerful techniques to beat insomnia, visit How to beat insomnia

Here’s the video for the stress busting technique: