By: Michelle Bery

About the Author

For easy to understand, in depth information about insomnia visit our ezGuide 2 Insomnia.

At the end of a long day, nothing feels quite as good as climbing into your bed with the prospect of a long and restful sleep ahead of you. It is our time to let go of the stress from our day and physically rejuvenate our bodies. However, when we suffer from insomnia, the inability to fall asleep or stay asleep does not allow us recuperation time, and we are left feeling exhausted. In addition to air, water, and food, sleep is absolutely essential to our health – and survival. When insomnia goes on for days on end, sleep deprivation begins to take hold – threatening our physical and emotional health.

The cause of insomnia is as individual as the sufferer himself. They are a myriad of reasons that insomnia can take hold in a person’s life; and the key to finding your way back to a restful night’s sleep is finding your own personal cause of insomnia.

Begin by examining your daily routine. For coffee addicts who subsist on a steady stream of caffeine, the answer may lie in the bottom of your mug. A major cause of insomnia is the overindulgence in stimulants. Caffeine raises your heart rate and keeps you awake – which can be great during the day when you need to work; but at night you pay the price. Try cutting back your caffeine and eliminate it altogether beginning at noon. You may find that your cause of insomnia is one simple component.

Another cause of insomnia can be elevated levels of stress. Let’s face it, we all live stressful lives. But when the stress takes over and you’re unable to shut off the chaos even when your head is on the pillow, then it’s time to do something about it. Try some simple meditation before bed; take a hot bath; do some stretching or deep breathing exercises; or listen to soothing music. Any steps you can take to reduce stress and relax prior to bed will do wonders for falling asleep and staying asleep.

Once you are able to pinpoint your cause of insomnia you can begin making changes to alleviate it. If you find that you are still unable to sleep, seek medical guidance from your doctor. But chances are, with a few simple lifestyle changes, you’ll be well on your way to a long and restful night’s sleep.

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By: Latha

About the Author

The subconscious causes of insomnia rests in the innermost senses of a person usually taking place at the earlier stages of life. It is a kind of mental imbalance in the form of a tragedy that took place during childhood days. Tragic old memories haunt a person keeping him awake throughout the night causing a case of insomnia. Factors such as constant thinking of an incident which harmed the mind as well as physically is attributable to a cause of insomnia such incident stays in the inner senses of a person. A through treatment involving counseling and therapies is determined to show improvements in the person. It is always better to know the cause of insomnia before making a choice of the kind of treatment to be provided.

Although there is no guarantee of natural cures for insomnia there are many other remedial measures to solve the problem and get a good night sleep. The intake of sleeping pills is only a temporary measure. Most of the prescribed medicines for curing insomnia give fugitive standards. Subconscious cause of insomnia is purely a behavioral problem concerning a person and the best alternative to deal with is to consult an expert capable of finding a solution to the problem under concern.

The issue of subconscious causes of insomnia are not only limited to the fact that they disturb your sleeping capacity but also spoils personal relations. It is very important that a person suffering from insomnia has family support which will surely wipe out the feeling of loneliness and isolation thereby to an extent the disorder can be prevented from being chronic.

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Every one wants to sleep soundly like a baby and wake up feeling refreshed but insomnia can make you inactive and tired all around the day. To treat insomnia in a better way, it is important to know the major causes of insomnia. Insomnia may be caused by any or a combination of the following:

A stressful life is the main culprit for insomnia. Relationship problems, work-related problems, anticipation of an upcoming event like a presentation or exam, or sudden life events like divorce and death of a loved one are only some examples.
Sometimes change in routine may also lead to sleeplessness. Traveling, sleeping in an unfamiliar bed and a job with variable schedules are some examples of routine interruptions that can cause insomnia, though short-term.

Another reason for insomnia may be the environmental factors. Noise, light, sudden weather changes, a room that is too hot or too cold, can disturb sleep, if not delay it. Asthma, eating disorders like anorexia and bulimia, anxiety disorders, peptic ulcer can prevent you from falling into restful sleep.

Diet high in stimulants is also a responsible for sleeplessness. Drinking too much coffee, tea, and eating too much chocolate, especially in the evening, can cause problems sleeping. Alcohol is also not recommended.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

Copyright © Nick Mutt, All Rights Reserved. If you want to use this article on your website or in your ezine, make all the urls (links) active.

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There are many causes of insomnia which deprives us of a good night’s sleep. People often rely on sleeping tablets or alcohol to help them fall asleep. They feel frustrated just tossing and turning in bed and not getting much sleep despite their best efforts to do so.

When we are deprived of sleep, we feel tired in the morning and are often less tolerant as a result.

So what are the causes of insomnia? These may be due to a combination of factors:

• Stresses at the workplace and at home.
 
One of the major causes of insomnia is stress. It is very stressful to drive from home to work in the morning and then drive back home again at night. You can spend a few hours a day caught up in traffic jams.

You get stressed during the office hours because things can often go wrong with so many activities in the office, from staffing problems to meeting unrealistic targets. Worse still, there may be an impending redundancy situation. 

You can get stressed at home because of:

* money worries – unable to meet mortgage repayments, children’s school fees and nursery care, car loan repayments, inadequate pension to make ends meet, etc.

* family conflict – having an argument with the spouse or partner, and no one is willing to back down

* house maintenance problems – electrical, plumbing or drainage emergencies

* the ill health of your love ones – elderly parents, children, siblings and close friends

* family events – though events like children’s weddings and anniversaries are happy events, they are stressful especially when thing don’t go according to plan.

* moving home – it’s always a stressful time doing the packing and unpacking and especially so if you have young children to look after as well.

* emergency events – such as flooding, fire, earthquakes

All these events can keep you awake at night. It could be one of the major causes of insomnia as you fear the worse scenario may happen.

• No Bedtime Routine

It is important to have a bedtime routine for your body to get used to. If you go to bed at the usual time every night, your mind and body will get tired when the time comes and you’ll get a sound sleep as a result of the bedtime routine.

• Having late dinners or heavy snacks before bedtime

One of the causes of insomnia is having a heavy meal before bedtime. Your body is not ready to go to bed with a full stomach and this will keep you awake at night. Avoid drinking beverages containing caffeine a few hours before bedtime. Instead, drink hot cocoa, chocolate or milk to help you get a good night’s sleep. Be careful not to drink too much before bedtime or you’ll be busy making trips to the toilet at night instead of sleeping soundly.

• Over stimulating your mind before bedtime

Use the bed to sleep on. Avoid watching psychological thrillers on television, doing crossword puzzles or sudoku or other work or entertainment that may stimulate or activate your mind before you go to bed. Instead, listen to soft music or meditate for a few minutes before turning in.

• Too much napping

Sometime you may feel tired during the day or after a busy day at the office. Resist the temptation to taking a “short nap” which can sometimes last for more than an hour. If you’re tired during the day, it’s more beneficial to meditate for about 15 – 20 minutes than taking a nap. If you spend too much time napping during the day, you’ll not be tired when it’s bedtime.

• The bedroom may not conducive for sleeping

Ask yourself what is keeping you awake at night. It could be:

* it’s too noisy – traffic noise, noisy neighbours, etc

* too much light from outside coming into the room at night

* the bed squeaks or the mattress is too soft

* the bedroom is too hot or too cold

Find out what the problem is and get it fixed.

• Going to bed when you are not tired

Pay attention to your body clock and not to the time-piece. If, as above, you’ve been napping for over an hour during the day, your body is not tired and is not ready to go to bed. Don’t force it to do so. If your body and mind are fully awake you’ll have problem going to sleep. Instead for going to bed, relax in an armchair and listen to soft music until you’re ready to sleep.

• Lack of exercise during the day

Exercise is good for the body and mind. Even a 20 – 30 minutes walk a day will help you to get a good night’s sleep. However, avoid doing exercises before going to bed as your body and mind will be alert and you’ll have difficulty going to sleep after that.

Most people who think that they are suffering from insomnia usually get much more sleep than they imagine. It’s not the number of hours of sleep that you get but the quality of sleep that counts. Some people can do with 4 -5 hours of sleep and feel totally refreshed after that, while others may still feel tired after sleeping for 8 hours.

The causes of insomnia should be identified and fixed before you can enjoy any quality sleep. If these causes are ignored, long term sleep deprivation can lead to more serious health problems.

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Insomnia or trouble sleeping is a typical problem and can arrive in a variety of forms. Some people have trouble falling asleep additonally others wake up multiple times during the night. Still others just never feel rested, no measure how even sleep properties get.

No matter how category you fit in, if you know what causes insomnia, you will be too a great deal closer to never finding yourself sleepless again. Watch Out For These Common Insomnia Causes To start with, your own bad habits could be causing your sleeplessness. For example, unhealthy, spicy or sugary late night snacking can cause restless nights.

So, it’s important to snack appropriately. Fruits and vegetables, for example, are a much better substitute. You could also try warm milk or hot, decaffeinated tea. Other bad habits, like cigarette smoking and drinking alcohol, can also be a problem. Nicotine and alcohol are both stimulants, even though a lot of people seem to think they have calming effects.

They can actually make you very jumpy and wide awake. Another problem that causes a lot of sleepless nights is mental illness or mental distraction. If you have a mental illness, such as chronic depression, medication may help. A visit to the doctor is definitely in order to find out. If, on the other hand, you have a temporary problem sleeping because you’re worried about something in particular, listening to relaxation audios and other relaxation techniques may help. Herbs such as lavender can be very soothing and calming at the end of the day.

You might find that a bit of aromatherapy can help you sleep during this stressful time. Another common cause of insomnia has to do with your body fighting against you. For instance, menopause can cause a hormone imbalance in women. That imbalance can create a host of problems, including hot flashes and trouble sleeping. In addition, men and women alike often have sleeping issues as they age. One reason is that aging can cause a decrease in the production of chemicals responsible for sleep, like melatonin.

As you may have experienced, it can be nearly impossible to sleep when you’re sick or injured, too. What’s worse is that, when you recover, you’re so used to staying up all night that it can be difficult to get your sleep schedule back on track. Finally, nearly everyone has trouble sleeping in bright or noisy surroundings. A dark, quiet bedroom is essential for good sleep so it might be necessary to make some adjustments.

So, did you recognize any of these possible insomnia causes as a potential problem for you? Once you identify the source of your problem, you’ll be in a much better position to find a solution and do something about it. The payoff is that you’ll be a lot less likely to find yourself sleepless again and enjoy more energy each and every day. Do your body a favour. Have a good sleep tonight! Download your Natural Remedies For Insomnia eBook now!

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The person suffering from insomnia will have trouble either going to sleep or trouble remaining asleep and often times they will suffer from both complaints. There is often a cycle of awakening in the early morning hours, usually between 3am and 4am, and when they can sleep, their sleep is often restless and disturbed.

Insomnia typically comes and goes if it begins as a result of some dramatic life event. As the stress associated with the event subsides our sleep returns to normal.

However, it can very easily become chronic and is a much more stubborn condition to treat if complicating medical or psycho-emotional issues are involved. Research has shown that in all the cases of insomnia that have been analysed in sleep laboratories 50% have a strong depression and anxiety component with many sufferers also having understandably strong negative feelings about sleeping and their inability to sleep in general.

Apart from the psychological causative factors of insomnia, there are also a number of physiological factors that can lead to sleeping difficulties.

An environment not conducive to sleeping can be a major problem. External noise, excessive light as well as an uncomfortable temperature can all lead to restless, disturbed sleeping, that if left unchecked can very easily become a pattern that is difficult to break.

Pain will naturally enough make sleeping difficult. If the pain is chronic and severe, as in the case of arthritis for example, it will make sleeping the night through very difficult.

Consumption of caffeine (coffee, cola drinks, chocolate) prior to sleep, will lead to sleeping problems in individuals who cannot process and eliminate the caffeine from their body quickly enough. For these people the smallest amount of any caffeine containing product is enough to stimulate their systems to the point where they will be unable to get to sleep.

Alcohol can also have a strong stimulating affect on some people provoking an adrenal response in them, not unlike the fight-flight response. Certainly not a conducive state to going to sleep, or staying asleep.

Bowel and bladder problems that require regular visits to the bathroom throughout the night also can play their part in creating a pattern of disturbed sleep that can unfortunately become a way of life for many people. Even more so as these types of problems tend to occur as we age when we tend not to sleep as much anyway.

Restless leg syndrome, muscle cramps, depleted blood sugar that tells us its snack time at 3 in the morning, smoking that stimulates adrenal hormone secretion, the side affects of certain medications, including sleeping pills if taken for more than a week or two, all can be primary causes of insomnia.

To treat a condition as complex as insomnia the specific cause must be found. And while there may be complicating factors, that if treated, will definitely help the insomnia sufferer, if a normal sleep pattern is to be re-established, the primary cause must be determined and treated appropriately.

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Over 60 million people in the US are faced among the problem of insomnia most any year. Insomnia can lead to sleep deprivation, depression, and the worsening of a host of illnesses. Using normal sleep aids can help you overcome your sleepless nights. Natural substances Melatonin is a hormone that is normally found in the body. Its purpose is to regulate the time of sleeping and waking.

When that cycle is broken for any reason, melatonin can be taken before bedtime to reset the body’s clock. It can be found in pill form in pharmacies, supermarkets, or health food stores with the natural sleep aids. Valerian is another one of the natural sleep aids that is readily available for purchase. While valerian seems to work very well for some people, it does not work at all for others. No one really knows why; or how it works. It is also taken before bedtime. Psychological Causes Of Insomnia

Among the natural sleep aids, kava is one of the most controversial. It is an herb that has anti-anxiety properties. This helps if you are full of anxiety when you are trying to get to sleep. However, there have been some problems with liver injury for certain people when they take kava. Aromatherapy Lavender is a very popular scent used to help people get to sleep. It is one of those natural sleep aids that can be used in many different ways. Essential oil of lavender can be added to a bath for a calming, relaxing preparation for sleep.

To use it as you are trying to go to sleep, you can sprinkle a few drops on a handkerchief and put it beside your pillow. Aromatherapy, of course, works best on people who have an acute sense of smell. Chamomile is another essential oil that is used in aromatherapy as one of the natural sleep aids. Natural Physical Methods People can often use relaxation techniques to help them fall asleep. Three of the most influential types of techniques that are used as natural sleep aids are visualization, yoga, and muscle relaxation.

The most important thing about these natural sleep aids is that you should be in the place you are going to sleep. Often, you will fall asleep when doing muscle relaxation, for example. Then, when you are awakened, you will be refreshed and unable to go back to sleep when you go to your bed. Proper light is important, with plenty of light when you are awake and plenty of darkness when you are trying to sleep. This helps to activate your sleep/wake cycle, and works just as well as many other natural sleep aids do.

You need to sleep during your regular sleeping hours and stay focused and alert when you want to be awake. Explore the options of melatonin, valerian, and kava. Try relaxation techniques and light manipulation before you go to your doctor for a prescription. Natural sleep aids have a lot to offer. Do your body a favour. Have a good sleep tonight! Download your Psychological Causes Of Insomnia eBook now!

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