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The Baby Sleep Solution

Your Baby CAN Sleep
Through the Night...
Every Night!

The Baby Sleep Solution
INSOMNIA
Insomnia Causes & Sleep Improvement Tips

Insomnia is a term used to describe several types of sleeplessness. With insomnia, you experience a significant lack of sleep on a regular or frequent basis. Insomnia is not really a serious health problem, but it can make you feel tired, depressed and irritable. It can also make it hard to concentrate during the day.

Causes of Insomnia?

The most common causes of insomnia are:

  • Anxiety. Everyday anxieties as well as severe anxiety disorders may keep your mind too alert to fall asleep.
  • Stress. Concerns about work, school, health or family can keep your mind too active, making you unable to relax.
  • Depression is one of the most common causes of chronic insomnia.
  • Learned insomnia (expecting to have difficulty sleeping and worrying about it). If you sleep poorly, you may worry about not being able to function well during the day. You may try harder to sleep at night, but unfortunately this effort can make you more alert, set off a new round of worried thoughts, and cause more sleep loss.
  • Hormonal changes in women. Menstruation, menopause and pregnancy can trigger insomnia.
  • Decreased melatonin. To feel sleepy your brain needs to produce a chemical called melatonin, a natural sedative.
  • Physical health problems. These include sleep apnea (abnormal breathing while asleep), asthma, hyperthyroidism, tinnitus, arthritis, congestive heart failure, pain, prostate problems that mean frequent trips to the toilet at night, and indigestion.
  • Pain. Some types of pain (muscle, bone, organ pain) can be key insomnia causes.
  • Sleep related disorders. These include sleep apnea and periodic leg and arm movements during sleep (in which one's muscles excessively twitch or jerk). Sleep apnea, may affect people who breathe normally while they are awake. Breathing related sleep problems are most common in men, snorers, overweight people, and older adults.
  • Jet lag. Air travel across time zones often causes insomnia.
  • Working the night shift or long shifts. About 60-70% of all shift workers develop sleep disturbances.
  • Medications. Drugs that may contribute to insomnia: corticosteroids, decongestants (pseudoephedrine), beta blockers, diuretics given at bedtime, oral contraceptives, antidepressants (Bupropion, Prozac), appetite suppressants (Meridia, Fastin), thyroid hormone, and amphetamines. Insomnia also may be the result of withdrawal from benzodiazepines (Valium, Librium, Ativan), antihistamines, amphetamines, cocaine, and marijuana.
  • Caffeine intake. Caffeine blocks the chemical that promotes sleep.
  • Nicotine use. Nicotine is a central nervous system stimulant that can cause insomnia.
  • Alcohol consumption. Alcohol is a central nervous system depressant, so a "nightcap" may help some people to fall asleep initially, but it also contributes to frequent awakenings, nightmares and poor quality of sleep. A bedtime drink can also stimulate some people by raising epinephrine levels, thus making it harder to settle down to sleep. Alcohol can also worsen snoring and other breathing disorders.
  • Noise. Excessive noise outside your bedroom, on the street or because of noisy neighbors.
  • Light. Light affects your brainТs production of the hormones that regulate sleep rhythms. Too much light in the bedroom can keep your body from deep sleep.
  • Extreme temperatures.
  • Napping. Daytime napping will affect nighttime relaxation.
  • Eating too much too late in the evening. Eating heavy, spicy, or high-sugar foods at night may cause indigestion.
  • Sedentary lifestyle.

How to Improve Sleep Without Sleeping Pills

Insomnia is usually treatable whether it is a symptom of a disease or a condition itself. Strategies to improve sleep:

  • Establish a regular sleep schedule. Go to bed and wake up at the same time every day, including weekends, even if you didn't get enough sleep. This will help train your body to sleep at night.
  • Develop sleep rituals. Follow the same bedtime routine, such as having a warm drink or a light snack, reading something soothing or listening to relaxing music. Let your body know you're getting ready to sleep.
  • Don't spend too much time in bed. Once you wake, get out of bed. An excess of time in bed rather than sleep time may cause poor sleep in the future.
  • Don't eat a heavy meal late in the day. If you eat a heavy meal before bedtime, it can interfere with sleep.
  • Bedtime snacks. Have a light snack before bed. If your stomach is too empty, that can interfere with sleep. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.
  • Avoid or limit caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Although alcohol can make you relax and fall asleep, the relaxed feeling wears off, making you wake up in the early hours of the morning, feeling alert. Alcohol can also cause snoring which can disturb your sleep and that of others.
  • Don't drink fluids just before bedtime.
  • Gradually decrease mental and physical activity before going to bed.
  • Sleep environment. Proper sleep environment can contribute to a good night's sleep. Keep the bedroom cool, well ventilated, quiet, and dark. An ideal environment for sleep is free of computers, fax machines and work projects.
  • Associate your bed and bedroom with sleep. Don't watch TV or read in bed. Although these things help some people sleep, they can also give your brain the idea that bed isn't just for sleeping - and this can keep you awake.
  • Don't go to bed until you are sleepy. If you can't sleep, get up, go into another room and do something relaxing until you feel sleepy. If you can't fall asleep for more than 15-20 minutes get up and read or do something that is not overly stimulating until you feel sleepy.
  • Light. Keep lights low before bedtime. To feel sleepy your brain needs to produce a chemical called melatonin, a natural sedative. Being in a brightly lit room or in front of the computer makes it harder for your brain to produce melatonin, and this delays the drowsy feeling that helps you sleep.
  • Naps. Try not to nap, especially in the evening, because naps may make you less sleepy at night.
  • Do not look at the alarm clock or watch during the night.
  • Get regular exercise. Exercising during the day encourages drowsiness at bedtime. The best time to exercise is in the daytime - particularly late afternoon or early evening. Exercising later than this may disturb your sleep.
  • Relax before going to bed. Follow a routine to help relax and wind down before sleep, such as reading a book, listening to music, or taking a bath.
Yury Bayarski is the author of OriginalDrugs.com - website which offers health patches and natural health products. Please follow this link if you would like to read aboutnatural insomnia herbal remedy

Avoid These Common Mistakes When Trying
Home Remedies For Insomnia

Just because the modern city never sleeps, does not mean you do not need to.  Many of us living in this age of the 24 hour convenience stores and news channels find ourselves up late at night, eternally wakened because of the stimulous and stimulants that occupy our turbo charged, stress filled lives. Many of us have tried a multitude of home based remedies to try to get to sleep, but find that they fail us, and resort to chemical means to finally fall asleep. The various natural ways to fall asleep could potentially work if people just gave them a decent shot and did them correctly with a few ounces of diligence. Here are some common errors that people tend to make when trying to use home based remedies to deal with their insomnia.

Chemical dependency

Too many people rely on over the counter or prescription drugs to fall asleep fast. Well these drugs can knock you fast, they have side effects and you could potentially become dependent upon them. Elvis Presley (found dead in his bathroom) is perhaps the prime example of someone who consumed to sleeping pill dependence. Well popping a pill is an easy solution; you will eventually build a tolerance and need to switch to something else. Using a natural means to cure your sleeplessness may take a longer time to work, but the results will end up being longer lasting.

Diet Denial

When it comes to giving up some of the foods that we love, denial can be a powerful demon to overcome. We just cannot give up our daily walks to the coffee shop, what else are we going to do on our lunch, besides we all need a little boost to get through the daily grind right. Giving up our little pleasures in life such as coffee, tea or (gulp) chocolate is something that is tough to do, but finding a suitable substitute is not really impossible. Try switching to decaf, or going for a nice invigorating walk on your lunch. Give it a while, you will find that you do not even miss those iced lattes.

Taking the issues head on

Lets face it, we live in a world full of stress. We work our butts off to put food on the table and to get ahead and end up taking all our worries to bed with us. We need to take a good break from the everyday stresses of this world and find solace in our dream state. These problems stay with us because we tend to avoid facing them head on. Tackling these problems head on before bed time might help you get a good night’s sleep. Talking things over with your loved ones before you go to sleep might help clear your head of all your troubles. 
  

Home Remedies

Grapefruit juice: Drink 1/2 cup of yellow grapefruit juice with pulp every night before you go to bed.

Valerian root: One of the best herbs for insomnia is Valerian Root. Take 2 tea spoons of Valerian root, add 1 cup of boiling water and boil it for 5 minutes. Drink 1/2 cup of the warm extract mixed with 1 tea spoon of honey, every night before you go to bed.

Dill (seeds or herb): In the morning, take 1 table spoon of dill seeds (or cut dill into fine pieces and take 1 spoon of dill) and add 1 cup of boiling water. Leave it for a day in a thermos, then filter the extract and drink 1 glass of it every night before you go to bed.

Apple cider vinegar and honey: Mix 1 cup of honey with 3 tea spoons of apple cider vinegar. Take 2 tea spoons of the mix every night before you go to bed.

Water with lemon juice: Drink 1 cup of water mixed with juice of 1/2 lemon every night before you go to bed.

Beetroot juice with honey: Mix 1 cup of raw beet juice with 1 cup of honey. Keep it in a glass jar in your refrigerator. Take 1 table spoon of the mix 3-4 times a day until you finish the jar. By that time you will fall asleep with no problem.

Water with honey: This is one of the best remedies for insomnia. Take 1 cup of warm water mixed with 1 tea spoon of honey every night 1 1/2 hours before you go to bed.

Herbal baths: Boil pine cones or pine needles for 10 minutes. Add the extract to water in your bathtub.

Cocktail with almonds and pumpkin seeds: scientific researchers found that people suffering from insomnia have reduced levels of tryptophan in their blood. Tryptophan is an essential amino acid which means your body can't synthesize it and you have to get it from your diet. To increase  tryptophan level in your blood, drink the following cocktail: take 20 raw almonds and 1 tea spoon of pumpkin seeds with no shells, grind everything, add 1 cup (240 ml) of cool boiled water and let it sit for 8 hours. Drink it every night before you go to bed.

Extract with Valerian root and hops: Mix 1 part Valerian root and 1 part hops. Take 1 table spoon of the mix, add 1 cup of boiling water and let it sit for 20 minutes. Drink 1/2 cup of the extract every night before you go to bed.

Curative wine: Take 50 g of dill seeds, add 0.5 L of port wine and boil it for 15 minutes on low heat. Let it sit for 1 hour. Drink 1/4 cup of the wine every night before you go to bed.

Motherwort (Leonurus Cardiaca): Take 2 tea spoons of motherwort herb, add 200 ml of cold water and leave it for 24 hours. Drink 1/2 cup of the extract 3-4 times a day.

Lemon balm (Melissa): Take 2 table spoons of melissa and add 2 cups of boiling water. Drink the whole amount during a day.

Herbal mix: Mix 20 g of Lemon balm (melissa) leaves, 30 g of motherwort herb and 30 g of Valerian root. Take 1 table spoon of the mix, add 300 ml of boiling water and let it sit for 2 hours. Drink 1/4 cup of the extract  3 times a day.

Milk and honey: Dissolve 1 table spoon of honey in 1 cup of very hot milk (the results will be especcially great, if you use real gout milk). Drink it every night before you go to bed.

Massage: Try to massage the tip of your left pinky finger.


More Information On Insomnia

Beating Insomnia


HEALTH TIP








USEFUL LINKS

Insomnia Relief

77 Remedies For Constipation: Discover How You Can Eliminate Constipation, Step by Step, In 7 Days or Less.

The Insomnia Relief™ technique is one that very few people know about - and it works like gangbusters...

Simply put, it's a series of natural remedies that - combined in the right order - will rapidly "reset" the body's normal sleep patterns, with absolutely NO side-effects or dangerous techniques.

Here's a quick summary of what's inside...

  • 2 Horrible Secrets That Almost Nobody Knows About The Cause of Insomnia - And This is Why So Many People Think They Have to Resort to Drugs, Even Though They Don't...
  • The Single Biggest Mistake That Insomniacs Make Every Time - And It's Easy to Fix Once You Know What NOT To Do...
  • The 7 Deadly Triggers That Cause Insomnia, and How to Squash Them Immediately!
  • 4 Proven Ways to Eliminate Anxiety About Falling Asleep At Night
  • The Types of Food and Types of Meals That You MUST Avoid If You Ever Want to Get Some Sleep...
  • How to Conquer Insomnia Even If Your Job Involves Sporadic Shift-Work...
  • The Surprising Truth About How _____________ Can Actually Make Your Insomnia Worse!
  • Curing Your Insomnia Could Potentially Be As Simple As Changing _________________ At Night...
  • A Strange, Pre-Bed Activity That Will Put You Out Like a Light Almost Every Time...
  • The Precise Steps That Must Be Taken In Order to Reset Your Body's Natural Sleep Patterns - CRUCIAL!



The "How To Get A Better And Healthier Sleep Starting Tonight," technique is one that very few people know about - and it is simply unbeatable.

Basically, it's a series of jealously guarded natural remedies, strategies and techniques, finally revealed for your use.

Taken in any order, these remedies --frequently it will take only one or two – will rapidly "reset" the body's normal sleep patterns -- with absolutely NO dangerous side-effects.

Who is the author - Dr. Simon Marmier?

Simon Marmier is a successful author, businessman and Doctor who is a recognized authority on insomnia.
 
His journey began when his patients came to him complaining about sleeplessness even though they had used ‘tried and tested’ prescription drugs.
 
Over a period of time he came to employ a series of successful methods.  Right now his fondest dream for you is to show you how to teach you how you can take charge of your sleep patterns so that you can begin changing your life.


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