The Best Methods to Overcome Insomnia

By Meg Kulpa
 
What is insomnia?
Insomnia is a state when your normal sleep pattern is disturbed. It is a disorder which makes it impossible or difficult to either go to or stay asleep.

Symptoms can appear in various ways:
• difficulty falling asleep, frequent among young children,
• regular waking up during the night, frequent among the elderly,
• waking up too early in the morning,
• not feeling sufficiently refreshed to function normally despite having enough sleep.
Insomnia affects 1 in 3 people worldwide.
US Department of Health and Human Services conducted a survey which showed startling results of 64 million Americans who declare they suffer from insomnia each year.
In the United Kingdom approximately 7.5 million people are said to wrestle with the same problem.
These statistics show how widespread the problem actually is.
 
Causes of insomnia
Insomnia can be caused by numerous factors.
Among the most common are:
• Drugs or stimulants such us medications, caffeine, ephedrine, methamphetamine
• Noises from the outside such as traffic, snoring, loud music or neighbors
• Hormonal shift, common amongst women
• Antibiotics
• Stress, anxiety, worries
• Sleep disorder caused by disturbances of the circadian rhythm (common amongst travelers)
In some cases, insomnia is usually caused by different diseases, side effects from tablets or mental problems.
 
Solutions
Long lasting chronic insomnia can lead to psychological health problems such as depression, or addiction to alcohol or legally prescribed drugs in order to gain sleep.
Prescribing or taking any medication to prevent or avoid insomnia should be considered as a last resort.
There are other non invasive methods to solve or reduce the problem.
1. Start by setting aside an hour which you might like to call your 'Bed Time Moments'. Repeat the activity each day, create a new habit, and continue until your sleep pattern stabilizes.
2. Before going to bed try to relax by listening to soothing music such as the one which transforms your brainwaves from the stressful beta brainwave state to a calm alpha state.
3. Try to avoid naps during the day, if possible
4. Start thinking positively and avoid thinking about the next day activities such as work responsibilities. What has to be done will be done the next day, so stop thinking all the time and switch off from everyday problems.
5. Keep away from caffeine products, especially a few hours before you go to sleep
6. Make sure you have a clean comfortable bed and pillows
7. Find an alarm clock which will gently wake you. One that can start playing a calming music cd to gradually increase your brainwaves from delta to theta to alpha waves. This method is by far preferable to the unpredictable sounds and noises of the radio or the shock of a bell or a buzzer! Using a light box programmed to wake you up in the morning, would be especially helpful in he dark winter months. Once you have set your alarm you don't have to worry!
Of course assuming you have given yourself a healthy 8 hours to sleep and rest.
8. Do more exercise. If you have a weight or a health condition it's best asking an expert to design an exercise plan. Going for a walk and breathing fresh air can help greatly.
Try the above methods to overcome insomnia and share your experience with others
 

 
Author: Meg Kulpa. Cheap drug-free relief tool to help with insomnia and which is highly recommended by both professionals such as Patrick Holford, world renowned nutrition expert and Dr Marina Rose from Aston University and Birmingham Children's Hospital and more information on sleep problem, can be found at http://www.silenceofmusic.com site.