What causes insomnia. What happens with insomnia and how to deal with it.

Do you wake up in the morning feeling refreshed and full of energy? No? Well that could be an indication of insomnia or a sleep disorder. Insomnia comes in a few forms. Some insomniacs go to bed but can’t fall asleep. Others sleep for a brief time and then wake up and have a hard time going back to sleep, while still others may never reach REM (Rapid Eye Movement) essential to good sleep patterns.

Primary Insomnia

Primary insomnia is a condition that isn’t related to anything in the persons life. It doesn’t occur because of stress, worries, drug usage or any number of other sleep robbing conditions. It comes and goes in most cases. The average period of poor sleep is about 3 months. There is of course extreme cases that last much longer.

Secondary Insomnia

Secondary insomnia is generally brought about by another condition, be it stress, illness or chemical dependence. The actual chemicals themselves can sometimes have insomnia as one of the side effects. Any disorders can trigger secondary insomnia. Stress and worries may be so intense that they affect your sleep and even your subconscious. This may lead to being prone to insomnia. Pain, depression, and anxiety are frequent triggers to insomnia. Insomnia from the drugs taken for those conditions can also lead to insomnia.

Effects of Insomnia

If you are like the large majority of people, (insomnia is a common health problem), then you know how the lack of sleep can affect you. In most studies conducted, lack of sleep leads to lower concentration levels and irritability. Tired is not the way to operate effectively. A rested person has recharged their minds and bodies. A person needs to recharge to be effective, both physically and mentally.

Cure for Insomnia

With secondary insomnia, frequently if the person learns to deal with the underlying cause, then the insomnia disappears. To do that though, the person needs to know the root problem of the sleepless nights. Sometimes the subconscious mind has to be forced to deal with the underlying issue before it will release the person to the point where they can relax and sleep. Insomnia is a common problem with surviving family. Sometimes the person should seek health professionals to discover the cure for their insomnia. Especially if it goes on for long periods of time.

Where to go for Information

Facts about insomnia are numerous on the internet. Googling the word “insomnia” shows over 5.7 million occurrences. There are also numerous research papers or books on the subject. They discuss detailed accounts of the suffering that comes with sleep disorders. They also talk about treatments for the insomniac. If you are using the internet, make sure that it is a reputable site that you are using. Most are very good but a small percentage of them are of no use whatsoever to the reader. They are there solely to sell other products with advertising space on the website. If in doubt, talk to a doctor about any remedies you are considering.

For further information about sleep disorders visit yoursleepdisorders.com

By Ken Glauser Published: 10/23/20

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Insomnia

Many adults have suffered from symptoms of insomnia at one point in their life. As many as 30-40% of adults surveyed report symptoms of insomnia over the period of a year; however, less than 10% of people actually have chronic insomnia.

Insomnia is a sleep disorder in which a person has difficulty falling asleep and/or maintaining sleep through out the night. Loss of sleep can be caused by multiple factors like stress, depression or life event changes. Insomnia is a very common sleep disorder that can be diagnosed and treated. Women and the elderly are the most common targets of this disorder. There are two types of insomnia, primary and secondary.

The causes of primary insomnia are environmental influences that a person may encounter and are not related to other health conditions. In contrast, secondary insomnia is related to other issues such as health conditions, chronic pain, medication or other substances one is consuming, like alcohol.

Causes of insomnia…

Insomnia can also be classified by the amount of time one is affected by it. Acute insomnia is a short-term ordeal, where difficulty sleeping is sporadic, or may last for only a few weeks. However, chronic insomnia is long-term. Chronic insomnia is distinguished by being unable to sleep for at least three nights per week, and can last for a month or longer.

The causes of acute insomnia are most often related to irregular conditions in a person’s day-to-day life experiences. Significant stress from life like loss of a loved one, loosing a job or divorce can cause trouble sleeping. Illness, physical strain or medications may disrupt a person’s sleep cycle for a period of time as well. Some medications for colds, allergies or depression can act as stimulants. If this is the case, speak with your health care provider to find an alternative that will not disrupt your sleep. Other environmental influences can cause sleep disruption as well, like light, noise or temperature. In today’s modern society, working ‘swing shifts’, a night shift or jet lag also commonly cause sleep cycle disruptions.

Chronic insomnia is related to other underlying conditions such as depression or anxiety, pain or discomfort during the night or chronic stress. If the trouble sleeping is related to a medical condition, it is imperative that the medical condition is addressed. Loss of sleep while ill may lead to decreased ability to recover from an illness. In addition, treating the medical condition causing ones insomnia will most often relieve the symptoms of insomnia.

Signs and Symptoms…

There are various signs and symptoms of insomnia. Commonly sufferers of insomnia report the inability to fall asleep, waking during the night, failure to return to sleep after waking or waking up too early in the morning. Unrefreshed rest resulting from a pattern of sleep difficulties may cause significant daytime sleepiness and general fatigue. These symptoms can lead to irritability, problems concentrating or memory problems. Insomnia is one of the leading causes of absenteeism from work and decreased productivity while at work. Fatigue and tiredness may leave a person feeling drained at the end of the day, which can also negatively influence their quality of life while at home.

Women specifically can suffer from insomnia due to fluctuating hormone levels at specific points in their life cycle. Sleeplessness may be caused by menopause, menstruation and pregnancy.

Steps to insure sleep…

A person can make several helpful choices to encourage a restful night of sleep. The first and most basic being listen to ones own ‘internal clock’. A person’s sleep-wake cycle is regulated by ones own Circadian Rhythm, which is a portion of the body’s ‘internal clock’. When a person begins a new sleep pattern, the body’s sleep clock is still on its original schedule and wants to sleep at its preprogrammed time. This is the most basic reason why a person still feels tired even though they are unable to sleep. If a person is having trouble sleeping, there are steps that can be taken to promote a restful night. Some basic sleep hygiene steps (steps to promote sleep) are:

* Sleep at the same time every night, including weekends. At the same time, ensure you are getting the proper amount of sleep that your body desires.

* Avoid caffeine, nicotine and alcohol. Caffeine and nicotine are stimulants that may keep you awake. Alcohol, although it can make a person feel sleepy, can also reduce sleep quality leaving one feeling unrested in the morning.

* Get regular exercise, studies show exercise may reduce stress. However, do not exercise with in 3-4 hours before bed.

* Avoid heavy meals before bedtime. However, if you are hungry, a light snack before bed may actually help you sleep.

* Make sure your bedroom and bed are comfortable. Keep your sleep environment dark, quiet and at a comfortable temperature, not too cool, not too warm. If light is a problem, try black out curtains or a sleep mask, if noise is a problem, try a white noise machine, a fan or ear plugs.

* Have a time to relax before bed. Reading a book or taking a bath may promote relaxation.

* Do not use the bedroom for anything other than sleep or sex.

* If a person feels unable to sleep and does not feel drowsy, get up. Engage in something that is relaxing like reading or listening to music.

* While in bed if one finds their mind flooded with tomorrows ‘to do list’, make a list before bed. This way ones thoughts will not constantly replay what needs to be accomplished the next day.

Diagnosis…

Insomnia can be difficult to diagnose because of differentiations in individual sleep patterns and reported levels of fatigue. If you feel you suffer from insomnia, see your health care professional. The initial evaluation may include a physical exam and questions about your medical history. To determine the level of sleeplessness you are experiencing, your health care provider may ask you several questions, like how long the symptoms last, weather or not you snore, or if the symptoms occur every night. A health care professional may also ask a person to start a sleep diary so one can record the events as they happen. Currently there is also a short survey available to health care providers which is designed to evaluate the level of daytime sleepiness and sleep-wake patterns; this will assist in determining how severe ones insomnia may be. If a health care provider thinks it is necessary, they may refer one to a sleep disorder clinic for further diagnosis or treatment.

Treatment…

There are several different treatment options for insomnia. A person working with their health care provider can decide on what is the most appropriate course of action to take. The course of treatment will be based on what is keeping a person from experiencing the level of sleep their body specifically needs. A health care provider may suggest behavior modification, like creating an environment that is conducive to relaxation and sleeping. Another option may be to practice relaxation techniques such as yoga or meditation. Exercise during the day may also be recommended, as it does reduce stress and promotes a deeper level of sleep.
Sleep Hygiene Tips

As an alternate option, a health care provider may prescribe a medication. Currently there are several medications available for treatment of insomnia. These medications, called hypnotics, are prescribed when the cause of insomnia has been determined and other appropriate therapy options have been explored. A heath care provider will determine, based on your medical history, your current medical condition and your level of insomnia, if hypnotics are right for treatment. Hypnotics carry out their chemical task on specific sleep related areas of the brain. Hypnotics do induce sleep and some activate the ability to stay asleep through the night. There are side effects from hypnotics, as with any drug. Before starting a regimen of medication, talk to a health care provider about any side effects like morning headaches, sleepwalking or dependency.

By: Erica Thorpe-13273

Article Directory: http://www.articledashboard.com

Erica Thorpe is a contributing writer for the American Sleep Association Other articles that he has contributed can be found in the Insomnia section of the ASA.

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The experts seem to agree that something along these lines would suit.

"Insomnia" is any episode of unrefreshing sleep, difficulty falling asleep, frequent awakenings, or waking up too early in the morning and not being able to drop back off. Women and the elderly seem to be the most frequent sufferers. We can divide these episodes into three collective groups and label them Short-term Transient or Chronic.

A quick explanation of these three would be as follows;

Transient, a simple disturbance in sleeping patterns. A short illness, a sudden change in lifestyle, stress, isomething that leads to a short term change

Short-term insomnia is is less fun. It lastsfor about 2-3 weeks. Causes could be something like a new job, divorce, serious illness, financial problems, or a family berevement.

Chronic as the name suggests is the real thing. Chronic insomnia is the rarest and most serious type, with Insomnia lasting longer than a few weeks. I’ve just been reading a learned article that says Chronic Insomnia is fairly rare. That may be so but if 10 percent of the US population suffers from it thats over 20 Million people leading a life of misery.

While it would be nice to blame insomnia on things outside our control , many cases of insomnia are self inflicted by such things as caffeine, smoking, poor eating habits, alcohol and lack of exercise.

Caffeine is one the most widely blamed causes of insomnia. An ingredient in coffee, tea, colas, chocolate, and some medications, caffeine is a stimulant . We insomniacs DO NOT NEED stimulants. Quite the reverse. Insomnia solution number one – Cut out the caffine.

Alcohol is often reccomended as a nightcap. Forget it. Thats only beacuse your Doctor drinks it. Alcohol actually lightens and fragments sleep, causing you to wake up as your body metabolizes it. You may think you’re in a deep sleep, but your not getting the deep sleep that Insomniacs need for a cure. Insomnia solution number two – No Alcohol with a couple or four hours of bedtime.

Eating. Yes, I know I can’t ban you from eating but I can jump on the slimmers bandwaggon. Eat a light last meal a couple of hours before going to bed. Avoid spicy and fatty foods that cause indigestion. Lets hear it for MILK. Milk has an amino acid that the body converts to a sleep-enhancing compound in the brain. Calcium is a natural relaxing agent along with several other vitamins such as the B vitamins and magnesium. Have a look at the bottom of the page for details on how to find others. If you get hungry at night, have a light snack before bedtime. Some foods are helpful and actually promote production of melatonin, a hormone associated sleep. Try cheese, soy nuts, chicken, pumpkinseeds, and turkey. High-carbohydrate foods such as bread act upon another hormone, serotonin, which helps to reduce anxiety and contribute toan insomnia solution. Insomnia solution no three. Be careful what you eat.

Nicotine products are universally bad for you. For the Insomniac nicotine has to go. It’s a stimulant that increases blood pressure, speeds up the heart rate, and stimulates brain activity. Insomniacs do not need increased blood pressure, a fast heart rate and a stimulant. Insomnia solution number four. No more ciggies!

Regular exercise is good in fact its excellent, (here comes the but) but, not just before bed. If you work out too close to bedtime, the increase in your heart rate and metabolism will make your body too excitable to sleep. Exercise earlier in the day and give the body a chance to produce that warm rosy glow and relax as the body reacts by producing melatonin to take your temperature down to normal. Exercise for an insomnia solution!

Make your bed as comfortable as possible. Experiment with what works best for you. Choose a position conducive to sleep. If your partner is the source of your insomnia consider a change of rooms for a while. Get rid of the alarm clock . It only acts as a stressful reminder that you aren’t sleeping.

Control the amount of light in your bedroom. Excessive brightness not only affects your eyes, but it also influences the hormone production that helps to establish a healthy sleep cycle. Wear a sleep mask if necessary. Dark is usually good for an insomnia solution.

When it comes to noise, many people find repetitive sounds easier to sleep through than intermittent and abrupt ones. Ear plugs or a continuous background sound such as a fan can help mask disturbing noise (the next- door neighbors barking dog in my case). Consider is a white noise machine.

Control the thermostat. Temperature extremes, whether too hot or too cold, are no fun for the light sleeper. Cool is usually good for an insomnia solution.

Hope some of these help. Drop us a line and let us know,
Sleep well.
Philip

By: Philip The Elder

Article Directory: http://www.articledashboard.com

Philip is the author of several books and many articles available on the internet. For an Insomnia Solution 109b.com/Recommends/relax For FREE Tips on beating Insomnia www.getofftosleep.com/sqe2/

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Causes of Insomnia- Factors Responsible For Sleeplessness

In this article we will discuss in brief the various factors that can causes insomnia or sleeplessness. Your night may become a nightmare when you feel difficulty in falling asleep. Major factors that can contribute to sleeplessness are stress, depression, anxiety and alcohol addiction.

Causes of Insomnia

1.Stress – Stress is the most important factor causing sleeplessness. If you are the one among those who have been losing sleep because of stress, you should try to find the solution of your stress and insomnia problems. There are some anti-stress supplements that will ease your stress. These supplements also help you in insomnia problem.

2.Anxiety – Anxiety is another big problem that can cause insomnia.

Anxiety and sleeplessness have been found as causally related in people who remain excessively worried about some coming event or problem. There are several ways to treat anxiety and related insomnia. Few of them are psychological counseling, psychotherapy, nutritional treatment, herbal formulas, acupuncture and prescribed medication.

3.Depression – A depressed person cannot stop worrying, living in fear, or having anxiety attacks. Insomnia then sets in, and the physical strain on the body weakens the mind and body. To deal with this type of sleeplessness disorder, counseling is quite helpful. Medications, herbs and supplements are also helpful when suffering from depression and insomnia.

4.Alcohol – Initially when a person consumes alcohol in excess, it puts the person to sleep. However, if such binges are happening often enough, the effect will be drastically reversed and the person is bound to have a very fitful sleep. People who suffer from indigestion, gastric or kidney problems, blood pressure, or heart problems are prone to develop insomnia if alcohol is introduced in the diet on a regular basis. It would be good to stay away from alcoholic beverages at least 3-4 hours before going to bed.

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.

By: Nick Mutt

Article Directory: http://www.articledashboard.com

Here is an excellent Anti stress herbal supplement that will give you stress free life you were longing for. Also read Home remedies for depression at Natural cures website – a health guide to make you and your family fit and healthy.

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- How to Help Your Teens Conquer Insomnia

Sleeplessness or problems sleeping among teenagers may not appear serious at first, but insomnia in teenagers is very much a reality. In a study particularly among US teens, more than 90% reported having problems sleeping at least twice per week within the past year. For some, insomnia seemed chronic and recurrent, beginning from the age of 11.

If you’re not aware of the impact of insomnia in teenagers, you might want to take a second look. No wonder why you can’t keep your teens from watching the late night show, or why they still looked tired in the morning after going to bed early. Sleeplessness or problems sleeping among teenagers may not appear serious at first, but insomnia in teenagers is very much a reality. In fact, insomnia in teenagers is very common.

In a study particularly among US teens, more than 90% reported having problems sleeping at least twice per week within the past year. For some, insomnia seemed chronic and recurrent, beginning from the age of 11.

And because of school the next day, teens still need to get up early despite lack of sleep. This sleep deprivation can cause irritability, moodiness, and difficulty learning and concentrating, thus affecting teenagers’ school performance. An even more serious effect of insomnia is that it can be a prelude to depression or anxiety disorder. Studies also show that young people (16-29 years old) are most prone to auto accidents as a result of falling asleep behind the wheel.

Causes of Insomnia in Teenagers

At the onset of puberty, a person’s body clock changes. Before adolescence, this clock directs the person to naturally fall asleep around 8 or 9 pm. For teens, though, this time is delayed two hours or later.

Moreover, as this age is usually the time of exploration and discovery among teens, this is when they start drinking, smoking, and staying out late with their friends. They may also start drinking coffee to stay alert during the day. These habits, though, can cause or aggravate insomnia in teenagers and may give rise to other sleep disorders.Stress in school, like peer pressure, school performance, and relationship with teachers can also contribute to insomnia.

Some cases of insomnia, though, can start as early as childhood and continue up to the teenage years. Insomnia in children usually occurs when the child has become dependent on a person or condition that he/she associates with sleep – for example, a parent. Without that, these children have a hard time sleeping.

Treatment of Insomnia in Teenagers

Below are some treatments for insomnia in teenagers. Though these may be done on your own, it is still best to seek advice from a doctor or qualified medical practitioner.

• Light Therapy. Expose your teens to bright light in the mornings. This will help their body feel that it is time to wake up. A device called a light box can be used for this purpose.
• On the other hand, keeping the bedroom dark or in subdued light can signal to the body that it is time to sleep.
• Chronotherapy. Delay bedtime by two or three hours progressively every night for several succeeding nights. For example, if your teen usually sleeps at midnight, you can make him/her stay up until 2 or 3 am and get up at 10 or 11 am. The next night, he/she will sleep at 6 am and wake up at 2 pm, and so on. Continue with this until you reach the desired bedtime. This may be best to do towards the end of the summer break.
• Medications with melatonin. Melatonin, a sleep-inducing hormone, can help. Let your teen take it five hours before the desired bedtime. Taking this, though, should be more of a last resort as this can have side effects. It is best to take this under a doctor’s supervision.

Apart from these treatments, you can do the following to help your teens sleep better:

• Encourage them to exercise during the day, but not within three hours before bedtime. Regular exercise can help establish healthy sleep patterns.
• Discourage them to do homework or anything mentally stimulating one hour before bedtime.
• Decrease caffeine in their diet.
• Remove distractions from their bedroom, like the telephone or TV.
• If they are worried about the things to do the next day, let them make a list to eliminate anxiety for the moment.

Though insomnia in teenagers can be serious, it is treatable. With you and your teens working together, they can sleep better and be healthier.

Self-help expert Michael Lee has prepared an amazing FREE course revealing secret tips to cure insomnia and enjoy energizing deep sleep at http://www.20daypersuasion.com/sleep-secret.htm

By Michael Lee Published: 7/7/2007

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Using Exercise As A Natural Insomnia Cure

Exercise is great for your general health and for losing weight, but did you know that it is also an excellent natural insomnia cure?

When it comes to losing weight we are all aware of the valuable part that exercise can play, but can exercise also be used as an insomnia cure?

A number of studies have shown that people who take regular exercise, and in particular women who exercise regularly, not only sleep longer at night but also enjoy a better quality of sleep. So, rather than turning to the sleeping pills, perhaps a quick visit to the gym or a run may be the answer to solving your sleep problems.

A surprisingly large number of people have difficulty sleeping because of excessive stress and, as if this were not enough, problems sleeping often give rise to raised levels of cortisol which, in turn, makes you feel even more stressed. It’s something of a vicious circle. A lack of sleep can also make you more irritable and so less able to cope with stressful situations, adding even further to your difficulties.

Exercise can help in two ways.

First, although exercise initially raises the level of stress hormones in the body, these fall within a few hours not simply back to their original level but to a level below that seen before exercising. As a result, regular exercise a few hours before bedtime can quickly break the sleep-stress cycle.

Second, many people with sleeping problems find that they simply can’t clear their minds when they climb into bed ready for sleep. The stresses of the day tend to run round and round in their heads repeatedly and they simply can’t relax. Exercise gives you the opportunity to get out of the ‘rat race’ of the day for a short time and gives you the time to quietly think through your problems, put them into perspective and, more often than not, to actually come up with a solution. Though this is not a direct result of exercise itself, it is a valuable by-product.

One important aspect of exercise when using it in part as a tool to cure insomnia is timing. Because exercise initially increases chemical levels in the brain it makes you feel more awake and gives you more energy. For this reason it’s not a good idea to exercise shortly before going to bed. However, if you exercise a few hours before bedtime, you’ll find that it works a treat. Exactly how far in advance of retiring you should exercise will vary from one individual to the next and so you should start by trying to exercise about four hours before bedtime and then gradually increase the gap between exercising and bedtime until you find the optimum time for your own sleep routine.

Of course exercise has a number of other benefits including making you feel great, improving your general health, helping you to lose weight and giving you more energy during the day. So, before you turn to the sleeping pills again, try a little daily exercise and enjoy a basketful of benefits.

For more information on finding a natural insomnia cure please visit Help-Me-To-Sleep.com, which will also provide information on a range of sleep problems.

By Donald Saunders Published: 2/17/2007

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Insomnia is the most common sleep problem reported by adults. Approximately one-half of all adults have occasional sleep problems during the course of any year.

Insomnia is the most common sleep problem reported by adults. Approximately one-half of all adults have occasional sleep problems during the course of any year. Insomnia is characterized by the inability to fall asleep or to maintain sleep, usually due to an underlying condition or cause. Both men and women of all ages suffer from insomnia, but it is more common in females and older adults. Individuals suffering from insomnia may experience any or all of the following symptoms:

• Difficulty falling asleep
• Difficulty staying asleep
• Waking too early in the morning

Typically, insomnia is associated with feelings of restlessness, irritability, anxiety, unrefreshing sleep, and daytime fatigue. Medical or psychiatric conditions that are sometimes associated with insomnia include depression, anxiety, substance abuse disorders, obstructive sleep apnea, restless legs syndrome, and chronic medical conditions.

Medications and other substances, such as caffeine, alcohol, or nicotine, can also play an important role in the development or persistence of insomnia. Some commonly used medications, such as antidepressants, antihypertensive, antihistamines, and decongestants, have been known to cause insomnia and sleep disruption.

Before discontinuing any medication, however, it is very important to discuss your concerns with your doctor first.

For most people with insomnia, the symptoms last a few days to weeks, and then resolve spontaneously. In many of these cases, the underlying cause of insomnia may be a transient life stress or change in the daily routine of an individual.

However, for those who have chronic insomnia, lasting for three months or longer, the effects of poor sleep can take a significant toll on quality of life and general well-being. The effects of chronic insomnia include reduced quality of life, impaired social functioning, diminished work productivity, missed work days, impaired memory and concentration, and depression. In essence, chronic insomnia can deprive individuals of their ability to function both socially and professionally, which can then lead to increasing problems in these areas of life.

In addition to decreased job performance, insomnia is associated with increased absenteeism. People with insomnia are at increased risk for various kinds of accidents, both at work and while operating motor vehicles.

Managing Insomnia

Chronic insomnia is characterized by its chronicity. Thus, individuals with chronic insomnia can expect that the problem may be life-long. However, there are successful treatments available that can help to control the severity and to minimize the long-term effects of insomnia.

Scientific research has demonstrated that the most successful treatment protocol for chronic insomnia is a combination of medication and cognitive behavioral therapy (CBT). CBT is a series of behavioral interventions used to improve one’s ability to initiate and to maintain sleep. Specifically, CBT is a group of techniques that can be learned to help one sleep better. Generally, CBT is conducted in individual or small group formats, over a period of several weeks. As mentioned earlier, CBT is most successful in conjunction with medication for the treatment of chronic insomnia. However, treatment with medication is not required in every case.

So what exactly is CBT?

CBT encompasses several different techniques, which may be used all together or individually. These various techniques include sleep hygiene training, relaxation therapy, stimulus control therapy, sleep restriction, and cognitive therapy. Sleep hygiene training refers to re-learning habits that encourage and promote sleep. Maintenance of a quiet sleep environment may mean excluding a pet from the bedroom or getting a bed partner to seek help for a snoring problem.

Relaxation therapy helps to reduce physiologic and cognitive arousal at bedtime. Some people may be unaware of how tension and stress affect their sleep. Stimulus control therapy works by limiting the presence of external stimuli or factors that may bring anxiety or stress into the bedroom environment.

Implementation of this technique can help to establish the bedroom as a place to relax and unwind, away from the stresses of the world. Sleep restriction limits the amount of time spent lying awake in bed. This technique requires close oversight by a physician or psychologist, using sleep diaries, to ensure successful treatment. Cognitive therapy works to refute an individual’s thoughts about sleeplessness and the fear and anxiety related to these thoughts. Cognitive therapy has the potential to provide patients with good tools to deal with insomnia.

CBT is generally conducted by psychologists or physicians with specialized training in these techniques. Unfortunately, CBT for chronic insomnia is not readily available everywhere; however, by doing some research through internet resources or by contacting the National Sleep Foundation (www.sleepfoundation.org) or the American Academy of Sleep Medicine (www.aasmnet.org), you may be able to find someone in your area. At the Dallas Center for Sleep Disorders, we offer Insomnia Workshops with CBT for chronic insomnia. You can contact us for more information (www.dallas-sleep.com or 972-473-7300).

Author: Dr. Raj Kakar, M.D., M.P.H.

Dr. Kakar is a Diplomate of the American Board of Sleep Medicine (D.ABSM) and he is board-certified in both Sleep Medicine and Internal Medicine. He completed fellowship training at Stanford University’s Sleep Disorders Clinic for Adults and Pediatrics. He is the medical director for the Dallas Center for Sleep Disorders in Plano, TX.

Resources: Sleep Apnea Treatment – Snoring Treatment – Sleep Disorders

By Bharat Bista Published: 11/8/2007

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If you’re one of the nearly 78% of all women who suffer from insomnia during pregnancy, there is hope in getting a better night’s sleep again. Learn about the simple things you can do around your home to improve your overall sleep quality.

If you find yourself confused about why you suddenly have insomnia during pregnancy, you shouldn’t have to be. Not being able to get relaxed, having to urinate frequently, being excited about the arrival of your new baby, and cramps could possibly be some of the reasons why you’re finding it so hard to fall asleep.

With having to deal with all of these inconveniences, it’s no wonder that nearly 78% of all women have to deal some form of insomnia during pregnancy along with other resting issues. Before you find yourself in complete misery from lack of sleep, keep reading and learn what you can do to overcome this condition.

Before you can learn to how to get back to dreaming, you’re going to need to take your eyes off that pesky clock and stop watching it count down the minutes that go by. Another tip would be to not worry about your problem, as insomnia during pregnancy will only continue to grow worse if you lay awake thinking about the problem. Simply remedies that you may also want to try before bedtime involves taking a warm bath or getting a relaxing massage from a partner.

If these simple tips don’t seem to be doing the job, maybe you need a more peaceful sleeping environment. Before hopping into bed, set the room temperature to where you feel the most comfortable for sleeping and ask yourself is the quiet or dark enough to rest in? If the answer to these questions are no, maybe you should trying buying a noise maker to help drown out the unpleasant sounds with some peaceful and some dark curtains to prevent the irritating sunlight to help soothe insomnia during pregnancy.

If you find yourself looking up at the ceiling still awake after a period of 30 minutes, you may want to try getting up and relocating. Go do something worthwhile such as reading something to help you relax or listening to some of your favorite music. During the course of doing these activities, you’ll begin to feel tired and then you should try returning to bed.

The one thing that you do not want to do is worry about not being able to sleep and get agitated. This will only cause insomnia during pregnancy to persist if not make the problem worse, not including make you feel drowsy the day after. However, if you become worried that you have a serious sleep disorder, you’ll be better off to consult a doctor, but remember that this is a condition that’s perfectly normal and you’re not going through it alone.

If you found the information on insomnia during pregnancy useful, you’ll be glad to know that Josh West has a website devoted to insomnia cures. No longer do you have to worry about not being able to fall asleep, as you can learn about the many different types of insomnia and what to do about them.

By Josh West Published: 8/2/2007

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