Causes of Insomnia in Women

Causes of Insomnia in Women

What is Insomnia? What is the principal cause of Insomnia?

Author: Lelliot Peters

Understanding why we need sleep and knowing the root cause of insomnia is the first step in coming to terms with and treating it.

How do we define insomnia?
Insomnia is the term used to describe a lack of quality sleep; either taking ages to get to sleep, difficulty in staying asleep or waking up too early and being unable to get back to sleep.

What are the effects of insomnia?
People who suffer from poor quality sleep tend to be irritable, inattentive, lacking energy and accident prone.They are more likely to suffer from depression, heart disease and strokes.Continued sleep deprivation brings about changes in the activity and timing of important hormones such as melatonin, cortisol, leptin, thyroid hormones and prolactin. It has been shown in studies that this pattern of hormonal changes has also been witnessed in sufferers of depression and in age-related chronic conditions such as obesity, diabetes and hypertension.
This is just a taste of the negative effects of insomnia and that's without mentioning the adverse effect it has on our immune systems or the incredible impact from daytime fatigue on the occurrence of "accidents"; remember Chernobyl or Exxon Valdez.

What is sleep for anyway?
Nobody really knows exactly how sleep works. For centuries it was believed that sleep was just a neutral state of mind and body but modern science is beginning to identify the many positive affects a natural, good night's sleep has.

Moods
The brain's metabolic rate and temperature is reduced allowing the mending of certain brain cells which would otherwise have difficulty in regenerating.In our deepest sleeping, during the rapid eye movement (REM) phase we do most of our dreaming. It's at this stage when the receptors of the essential drugs serotonin, histamine and norepinephrine take a rest, restoring them to the appropriate level of sensitivity. This restorative measure is believed to be important in regulating our moods during the waking hours.

Sleep and weight loss
If you're trying to lose weight and believe that sleep loss won't adversely affect weight loss, think again. In childhood, human growth hormones (HGH) are responsible for tissue production, but as we grow into adults HGH becomes responsible for, amongst other things, weight regulation. HGH is only released when we sleep.

Sleep to learn
Many studies have been conducted and they have shown that whatever we take in and learn during the waking hours needs to be processed and consolidated before it is put to memory and reflected in our abilities. The process of sleep enhances this in an inestimable way.

So what is the main cause of insomnia?
There may be many reasons why we don't sleep well but the main cause of insomnia is simply stress.
Our lives, like that of any other organism, are kept for the most part at an optimum state of balance. Our hormonal secretions, fluid levels, temperature and so on are kept in balance so that the mind and body can perform at its peak.
The "flight or fight" response when being confronted by a predator is the most common example of a stress response but it can also be triggered by much less profound events such as crowding, noise or darkness. But even less obvious is that a stress response can happen to events such as fear, anger and even extreme pleasure.Sometimes we can live in a permanent state of stress response and prolonged states of stress can leave the body in a constant state of alarm and imbalance.
The process of sleep runs contrary to the effects of stress response. Falling to sleep involves the gradual shutting down of systems, a decrease in metabolism and the cessation of the readiness for action. Going to sleep makes us less alert and decreases arousal. The stress response increases arousal and makes us more alert.

Stress is the main cause of insomnia
The hormones secreted as a result of stress responses excite the body's systems. When stress is chronic we are hyperaroused.When we are hyperaroused we can't sleep.
If you are susceptible to the stresses brought about by daily life which impact on your night time sleep there are sleeping techniques using the senses that can maximize the quality of sleep, bringing enrichment to your waking days.

Article Source: http://www.articlesbase.com/sleep-articles/what-is-insomnia-what-is-the-principal-cause-of-insomnia-4863488.html

About the Author

Lelliot is a long term sufferer of insomnia and movement related sleep disorders and has been researching into the cause of insomnia as well as all things sleep related for 15 years. Get more insights into sleeping plus a free email mini-course at www.SleepandSleepingTips.com

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What to eat to sleep better

What to eat to sleep better

Eating Right Can Help You to Sleep Better

Author: Lambert Klein

Most of us are used to hearing that we need to eat right in order to be healthy but we may not be aware that if we are having a difficulty in sleeping, eating right can also help us with that as well. Let's take a look at some different ways that we can eat in order to help us to sleep better naturally. You might be surprised to find that by eating the right things and avoiding the wrong things, you may be able to get the best night of sleep ever.



First of all, let's talk about some things that you should avoid. The first thing that is a definite no-no if you are going to be able to sleep tonight is caffeine. I know that a lot of people that I've talked to said they caffeine doesn't affect them at all and that they can get right to sleep, soon after drinking a full cup of coffee. Although you may be adjusted to it to some degree or another, you might be surprised to find out that caffeine doesn't affect you immediately. As a matter of fact, it may affect you many hours later and this may be one of the reasons why you're waking up in the middle of the night. Avoid any type of caffeine including coffee, certain types of tea, chocolate and a variety of other foods that contain this chemical.



Another thing that you should make sure you're avoiding before bedtime is alcohol. I know, you're probably thinking that you need alcohol in order to knock yourself out at night sometimes. Although it may seem like you are sleeping better whenever you drink, the simple fact of the matter is that you are getting less quality sleep whenever you are drinking. I'm not saying that a glass of wine before bedtime is going to hurt you but if you are drinking several stiff drinks in order to go to sleep, you may be hurting your ability to sleep.



You should also be careful of what you eat during the day. A balanced diet that is spread out over five or six small meals during the day is going to help to keep you healthy and keep your body running steadily throughout the day. This can do amazing things whenever it comes time to hit the hay and you would be surprised with how having a boost in metabolism will actually help you to sleep at night. It would also help if you got a little bit of exercise and staying trim is a great way to get extra sleep because extra weight is a cause of many sleep problems.



Finally, try eating a high carbohydrate snack shortly before bedtime because this will release serotonin into your system. Serotonin is a natural sleep chemical that is produced by our body and if we are able to trigger this chemical through the things that we eat, we may be able to get a great night sleep as a result.

Article Source: http://www.articlesbase.com/health-articles/eating-right-can-help-you-to-sleep-better-515132.html

About the Author

Eating Right Can Help You to Sleep Better Go Straight 2 Sleep

http://www.1thinkhealthy.com/straight2sleep.html

Ways to sleep better

Ways to sleep better

Natural Ways to Sleep Better and Longer

Author: Lambert Klein

If you have trouble falling asleep and staying asleep, there are many ways to correct this problem naturally without relying on sleeping pills. But if you are having trouble sleeping you should see your doctor first for a complete checkup. This will rule out any physical problems that can keep you from sleeping. Read on to discover a few natural ways to sleep better.

Melatonin is a natural sleep aid that can be purchased over the counter. Melatonin is produced in the body in small amounts. Taking a Melatonin supplement before bed has been proven to induce a more relaxing sleep. But be aware that pregnant women or those with mental disorders should not take Melatonin.

Experiment with different relaxation techniques to find the one that works the best for you. You may want to try visualization, yoga, meditation or progressive muscle relaxation. Since everyone is different, what works for someone else may not work for you. Find the one that is effective for you and use it every evening before bed to promote sleep.

Try aromatherapy, especially lavender, to help you fall asleep faster and stay asleep longer. Lavender has been used for centuries as a natural sleep inducer and research is now starting to confirm it's sedative properties. You may want to place a lavender sachet under your pillow or take a warm, relaxing, lavender scented bath before bedtime.

For some people, music can lull them to sleep faster than anything else. Try playing soft, relaxing music in your bedroom at night. You may even want to try recordings of other relaxing sounds, such as flowing water, crickets or relaxing nature sounds.

Get plenty of exercise. Lack of exercise can make the body tense. Exercise can loosen up those tense muscles and it can also help release stress. Just don't exercise before going to bed. If you do, you will never get to sleep!

You may want to try Feng Shui. This is an ancient Chinese philosophy that believes the arrangement of the furniture in the room can affect a person's well being. A few Feng Shui tips to help promote sleep are:

* Don't put the bed in the corner of the room.

* When you lie down in bed, make is so you are not facing sharp corners of any type of furniture.

* Do not put your bed next to a window.

* Make sure that your bed is positioned so that you have a full view of the doorway.

These are just a few helpful tips that can help you fall asleep naturally. Experiment with them and find the one that works the best for you.

Article Source: http://www.articlesbase.com/health-articles/natural-ways-to-sleep-better-and-longer-427580.html

About the Author

Fall straight to sleep

http://www.1thinkhealthy.com/straight2sleep.html

Also, don't forget to figure out ways to laugh and reduce stress. Stress is probably the most common factor in sleep deprivation

A day without laughter is a day wasted.
Check out my funnies blog for some much needed laughter
http://mostfunnyfacebookstatus.blogspot.com/

Sleep Environment

How your sleep environment affects your actual ability to sleep

We all know people who can fall asleep almost anywhere (on the beach, on a plane etc). When your sleep cycle is robust and you are relaxed about it, you will find you can sleep in all sorts of circumstances. Many shift workers are able to do this. They just learn to adjust the start of their sleep cycle to the hours that they need. If your sleep cycle has been disrupted, you must make sure that your sleep environment is as helpful as possible.

What is your sleep environment? Your sleep environment is simply the space in which you attempt to sleep. It may vary as our lifestyle dictates but it is extremely important that you feel comfortable within your sleep environment and the places and time that you associate with sleep.

The human mind is very sensitive to association when it comes to sleep. For example, nearly everyone has a favorite comfortable spot within their home that they associate with relaxation. I have a sofa that is so easy to sink into that I relax as soon as I sit in my favorite spot. I look forward to coming home from work and sitting in that spot and it's very easy for me to drift off to sleep in that spot.

When you remove the sleep disruptions in your life and create positive sleep associations, everything begins to change.

It is vital to associate your bed with a relaxation zone. Never do any type of work or anything else that may trigger tension in your bedroom. That is a relaxation zone only. This is vital. It is easy to forget how powerful that our everyday habits can be because we are so used to doing it that way. There are so many things that people do in their bed because they can't sleep. This just makes things worse. There are only two things that you should do in your bed and they are sleep and make love. That's it. No TV, no eating, no reading your favorite books til late in the night. Turn your alarm clock away from you so you cannot see the time. Yes, watching the clock can keep you from falling asleep. Lots of people who suffer from sleep issues keep opening their eyes and looking at the time. This causes you to obsess over sleep. Your alarm will wake you up in the morning. You don't need to look at it all night long. This may sound simplistic but trust me when I say that associations are very powerful.

Build the association between bed and sleep. If you lay in bed for more than 20 minutes and can't sleep. Get up and leave the bedroom until you feel sleepy. The unconscious mind is particulary sensitive to association and will increasingly associate your bed with sleep. No, this wont happen in one night but if you practice it consistently, your sleep habits will improve.

Your bed is your sleep environment and that is crucial to keep in mind.

Physical comfort is also extremely important within your sleep environment. Make sure your bed is comfortable. Many people keep their mattresses and pillows for far too long. All of them get worn out eventually and they become less comfortable. How can you obtain good sleep habits if you are not even comfortable? Your bed is an investment in your health. Don't go out and buy a cheap mattress. You are only harming yourself. Splurge on your mattress. Most of the furniture stores have those one year, same as cash deals. If you can't afford to pay for it all one, finance on one of those plans and pay it off within the year. You will pay no finance charges. Never skimp on your bed.

To wrap this post up- Keep 3 things in mind
* Make sure your sleep environment (AKA the bedroom) is dark, cool and quiet.

* Make sure your bed is comfortable

* Only sleep and make love in your sleep environment

Home Cures for Insomnia Best Foods to Fight Insomnia

Foods to Fight Insomnia

A healthy diet for sleep is very important. Our body is naturally intelligent. Fresh Foods are better than processed foods. Many processed foods contain sugar (which gives you a rush- it over stimulates the body.
Fresh foods have more fiber; therefore, your body digests them more easily so your stomach wont keep you awake.

Diet is like exercise. That is good for maintaining fitness and a healthy weight is also good to fight insomnia.

Researchers have discovered that an amino acid called tryptophan helps you to sleep because when it is broken down, it produces serotonin (which makes you feel good) and melatonin (which we talked about in last post) Trytophan is common in turkey, so people think that eating turkey is especially good for promoting sleep. There is also trytophan in milk and yogurt, fish, eggs, poultry, red meats and bananas. Trytophan is an essential amino acid

Never eat later than 3 hours before going to sleep

Does Melatonin induce sleep

What is melatonin ? Melatonin is a hormon produced by the pinal gland at the base of our brain.
People generally use supplemental melatonin to induce sleepiness. It helps people fall asleep faster
Melatonin is available in health food stores and can be bought without a prescription.
The sleep inducing of melatonin effect of melatonin is mild as compared to that of prescription sleeping pills.
It is best to take melatonin 3 to 4 hours before bed.

Take our sleep quiz to see if you suffer from true insomnia

I read a good article today on insomnia and the below really hit home for me. I think is the insomnia that I have

Psychophysiologic Insomnia
In many cases, it is unclear if chronic insomnia is a symptom of some physical or psychological condition or if it is a primary disorder of its own. In most instances, a mix of psychological and physical conditions causes the insomnia.

Psychophysiologic insomnia occurs when:

•Transient insomnia disrupts the person's circadian rhythm.
•The patient begins to associate the bed not with rest and relaxation but with a struggle to sleep. A pattern of sleep failure emerges.
•Over time, this event repeats, and bedtime becomes a source of anxiety. Once in bed, the patient broods over the inability to sleep, the consequences of sleep loss, and the lack of mental control. All attempts to sleep fail.
•Eventually excessive worry about sleep loss becomes persistent and provides an automatic nightly trigger for anxiety and arousal. Unsuccessful attempts to control thoughts, images, and emotions only worsen the situation. After such a cycle is established, insomnia becomes a self-fulfilling prophecy that can persist indefinitely.

How thinking about sleep affects your ability to sleep

How thinking about sleep affects your ability to sleep

Trouble sleeping can becomes something to dwell on and worry about. Doubts trick your mind into becoming its own worst enemy. The key is to stop striving for sleep and straining against it at the same time.
Insomnia can act like quicksand, the more you try to get out of it, the more it sucks you in.