Archive for the ‘Insomnia’ Category

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Binaural Beats and Insomnia – Improving Your Sleep, Concentration and Creativity


2010
08.26

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Insomnia

Insomnia can have a negative impact on your life, from tiredness interfering with your ability to work during the day, to irritability, depression, loss of libido and impaired immune system function which in turn can make you vulnerable to viral and bacterial infections. Effects of sleep deprivation can also have a negative impact on your relationships, especially with those closest to you. Stress and anxiety are major causes of insomnia. Problems churn around in your mind making it impossible to doze off, or you may wake up at 3 or 4 in the morning and be unable to go back to sleep.

Brainwave entrainment can be a powerful aid in improving your sleep, which can in turn drastically improve your quality of life as well as your ability to cope with problems and find creative solutions. It can also be harnessed to improve focus and concentration and to provide the alert mental state needed to “think outside of the box”.

How does Brainwave entrainment work?

If you’ve ever tuned a guitar using a tuning fork, pitch pipes or a tone generator, you may be familiar with ‘beats’. These occur audibly when two notes are played together that are almost but not quite at the same pitch. There is a throbbing beat created between the two notes, which gets slower and slower as the pitch of one note becomes closer to the other, until finally the beat stops altogether when the pitch of the two notes is identical.

A very similar effect can be produced inside the brain by feeding two tones which are of slightly different frequencies, one into each ear through headphones. Combining a tone of 440Hz (440 cycles per second) with a tone of 450Hz (450 cycles per second) produces a beat frequency of 10 Hz. This beat only occurs within the brain because each ear only hears one of the tones. Each ear is in turn “wired” to one half (hemisphere) of the brain. The brain has to do something special to “make sense” of this stimulus. The two hemispheres interact to create a brainwave that “resonates” to the frequency of the beat, in this case of 10Hz.

Inducing states of consciousness

Various states of consciousness are associated with brainwaves of certain frequencies. For example, brainwaves of 10 Hz are known as Alpha waves and correspond with a calm, meditative state of consciousness, and it is possible to induce this mental state by listening to a pair of signals (the carrier) tuned to produce a binaural beat of this frequency.

Deeper states of consciousness are characterized by brainwaves of lower frequency. Below Alpha is Theta, a state in which the brain processes information without conscious analysis or interference. Theta waves are conducive to absorbing and retaining information and have been proven to accelerate language learning etc. The deepest level of dreamless sleep corresponds with delta waves which are of an extremely low frequency.

Programming for sleep and other states

Binaural beats can be programmed to begin at a frequency which corresponds to the beta brainwaves associated with normal waking brain activity, and then to descend over a period of minutes through the Alpha and Theta frequencies to Delta for deep, dreamless sleep. This can be programmed to occur within a 15 minute period, followed by an ascent back to Beta, or normal waking brain activity. Such a binaural beat program can be used to manage a power-nap, where the brain rapidly goes into a refreshing deep sleep state, and then returns to normal consciousness, by-passing the Rapid Eye Movement state, and thereby avoiding the grogginess associated with sleeping during the daytime. An example of a binaural beat program for nighttime use might be one designed to govern a complete sleep cycle, progressively leading the sleeper to the deepest delta sleep state and then maintaining this state for a suitable duration.

Another application might be a program to quieten the mind and induce sleepiness at bedtime before actually sleeping. Regular meditation is clinically proven to reduce the amount of sleep needed. A binaural beat program that helps the brain to dive into, and remain in the Theta state for around 15 minutes daily can be an excellent aid for someone with no previous meditation experience, and has proven to be of interest even to experienced meditators.

Binaural beats can also be used to raise the level of consciousness. In the higher Gamma frequency range, the brain becomes capable of prolonged focus of attention, so binaural beats in the gamma range can serve as an excellent substitute for coffee and the popular “energy drinks” which have been associated with a variety of health risks. Downloadable sample MP3s which demonstrate the effects of binaural beats are now freely available on the internet.

Consuming your Binaural Beats Raw or Masked

It’s worth bearing in mind that binaural beats are not musical in themselves. While some sources attempt to mask the tones with music or recordings of natural sounds, others claim that binaural beats are most effective in their raw, unmasked state. It is the opinion of the present author that for repeated use, the plain tones are preferable. Musical elements and soundscapes have strong associations which can become distracting with repeated use, whereas pure tones are relatively neutral and can actually become easier to listen to with regular exposure.

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Natural Cures For Insomnia – Read This For Better Sleep


2010
08.19

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Natural cures for insomnia are what you should be after, not sleep medications, should you have problems with your sleep. Despair not if you can’t sleep at night. It won’t be too hard to find effective insomnia cure as there are many good options available to choose from.

Why You Should Avoid Using Sleep Medications

The reasons are many. While sleeping pills can help you sleep chances they can come with undesirable side effects. Those who have used certain types of sleep medications are known to have suffered side effects ranging from vomiting to dizziness. When under the effects of medications, there are still others who have been known to act strangely. There have been extreme cases where users, under negative influence of sleep medications drove while falling asleep. The highly undesirable side effects of sleeping pills don’t just end here. Perpetual users over time can risk becoming ‘hooked’. Worse still, many of the drugs upon consumption practically have little or no effects to treat or cure insomnia. At best they only offer temporary relief, not cure. As soon as the person who suffers from insomnia found relief tries to stop the sleep medications, he or she will likely face sleepless nights again.

No Pills – Just Lifestyle Changes

Natural cures for insomnia are undeniably the choice option as insomnia cure for those in dire need of finding effective insomnia remedy. Deliberate changes in one’s lifestyle can be an effective component within a suite of natural cures for insomnia options. To establish and follow a regular and orderly sleep schedule as well as the ability to maintain such ‘sleep disciplines’ are crucial for any person who is currently struggling to fall or stay asleep. This is especially applicable to and needful for weekend late-night party goers who tend to sleep much later than they normally would do during the week. Improving sleep can be a bigger challenge for those who love to drink late at night.

Granted, you are not a weekend late-night party animal but are still looking for cures for insomnia. Taking a warmth shower, a glass of warm milk or doing some light reading just before bed is a form of natural cure for insomnia. Don’t forget to do things that are straightforward but helpful. For example, practice and make it a habit to stop your mind from thinking or staying active as much as possible just before you sleep. Stress is a known major cause of insomnia. As a rule of thumb, the less stress, the less likely you will suffer from insomnia.

Natural Cures For Insomnia

If you are looking for good insomnia remedies minus all the adverse side effects, then go for natural cures for insomnia. We’ll next explore the use of Valerian Root, Chamomile Tea and Honey as alternative natural cures for insomnia. Anyone eager to learn more about them should find the information to follow helpful.

Proper use of Valerian Root is known to be quite effective for promoting ease of relaxation and quality sleep. This is certainly one natural cure for insomnia option worthwhile trying. But keep this in mind. One has to be fully aware of known possible side effects being experienced by certain users that are attributed to the use of Valerian Root. It simply does not justify using Valerian Root as a natural cure for insomnia option to treat insomnia if the outcome is only to produce more and bigger problems that are actually worse off than the sleep depriving condition itself.

Chamomile is a common and natural choice, very appealing to anyone in search for a natural cure for insomnia. As a sleep-enhancing substance most often consumed as tea derived from the dried leaves and flowers of a plant by the same name, Chamomile has been proven and time-tested as a natural cure for insomnia and method of choice. Just one or two glasses of Chamomile Tea (which is quite easily purchased in any super mart) before bed can soothe and relax a person having difficulty sleeping enough to make him or her fall and stay asleep.

Honey is another commonly available, affordable sleep-enhancing option as a natural cure for insomnia that is known to help one sleep. It can be consumed as honey drink, added to and consumed as tea or just used in the form of bread spread.

The Best Approach – Not Forgetting The Root Cause

The possible causes of insomnia and reasons for insomnia vary highly from one person to another. To have them figured out quickly is not easy. Knowing precisely the root cause of insomnia can and will make deciding which natural cure for insomnia option to use a lot easier. Seeking medical advice from a doctor promptly is perhaps one of the most effective ways to determine the root cause of one’s insomnia.

The best approach, even better than using medications for insomnia or natural cures for insomnia, is to actually figure out and deal with the root cause of your insomnia. With this approach, you are not just treating or masking the symptoms on hand. Instead, you choose to deal directly and effectively with the cause of your insomnia. You are now tackling the insomnia problem at its roots. Given enough time, an effective solution can be found and soon, your insomnia will leave you, once and for all.

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Sleep Disorders and Insomnia


2010
07.27

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There are over 100 sleep disorders that have been identified and insomnia is definitely one of the most common problems.

Episodes of insomnia can be short- or long-term (chronic) and involve difficulty falling asleep or staying asleep as well as awakening very early. Some reasons for suffering with insomnia include: anxiety, stress, depression, caffeine, alcohol, drugs and medications, illness, napping during the day, and surrounding influences (too much noise or light).

Some disorders of insomnia are:

Insomnia due to a dependence or cessation of stimulants Delayed sleep phase syndrome (the individual believes s/he sleeps better from morning to mid-afternoon Insomnia due to ceasing or building tolerance to sleep medications, known as Hypnotic dependent sleep disorder and Pyschophysiological insomnia, known as learned insomnia
The treatment for insomnia depends on uncovering the cause. First the patient must work on the sleeping environment, ensuring minimal noise, minimal light, reducing caffeine, and reducing stimulants. If the problem of insomnia persists, talk to your doctor, especially if you are considering taking over-the-counter sleeping medications. Your doctor will guide you in the right direction according to your overall health.

Your bedroom should be a place of sleep, and only sleep, especially if you suffer from any type of sleep disorder.

Tips to help insomnia:

Do not read in bed Do not watch TV in bed, in fact remove television from bedroom Do not engage in sex in the bedroom, choose another room for that as well Try to go to bed at the same time each night Cut back on smoking (especially before bedtime) Reduce the intake of caffeine (coffee, tea, cola, etc) Limit the intake of soda late at night, due to the amount of sugar
One major factor of insomnia is depression. Depression is usually treated with medication and therefore, should be discussed with your doctor.

Prognosis

Some sleep disorders go away all on their own, while others require medical attention and medication and is therefore highly recommended that you consult your doctor at the onset of insomnia.

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Insomnia and Sleep Apnea


2010
07.17

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Sleeping is essential to how you function during the day. If you are not getting enough sleep during the night, it will show during the day. You may feel tired while at work or especially while driving, which is dangerous.

In addition to not getting enough sleep, you may also have problems while you are asleep. It is not uncommon to have sleep apnea in addition to insomnia. Sleep apnea is a nightly issue where you may stop breathing for short periods of time during sleep.

With the combination of not being able to fall asleep until early hours and on top of that, having breathing problems when you finally do, it is very hard to push yourself through the day without wanting to collapse into a coma!

For adults, insomnia is common and can be helped. Usually it is brought on by busy lifestyles that fight against unwinding when night comes, stress from work and kids, and too much caffeine.

Sleep apnea can be caused by being overweight, tonsil and adeniod problems, and problems with mucus in the nose and throat.

As far as remedies to get rid of these problems, there are a few that may help kill two birds with one stone. Eating healthier and exercising is one. Another is staying away from caffeine and drinks that may enhance the amount of phlegm in the throat, and eliminating stress in your lifestyle. Easier said than done, but it is very possible, and definitely works if you are desperate.

Sleep is very important, so make sure to take care of your body when you are awake and while you are sleeping!

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Warning For Those With Insomnia – Sleep Deprivation Can Be Fatal


2010
06.18

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Between the dangers of operating a vehicle or other large equipment without having slept, or else just endangering your health and making your internal organs suffer, it is a fact that your insomnia can in fact kill you.

This is not meant to make you panic, but more to make you take a look at your current sleeping behaviors so that you recognize that changes need to be made. Depriving your body of a major necessity like a good night of rest can significantly impair your mind and your body, and cause detrimental effects in the long run.

When you get behind the wheel of a car, you have to be alert, and ready to react to any situation that comes your way. A car is a powerful thing, and when you are operating a vehicle, you have to be in full control of what you are doing. If someone cuts you off, you have to immediately be ready to swerve or brake to avoid a collision. A pedestrian can cross in front of your car unexpectedly, and it is up to you to pay attention.

Driving a car takes your full and undivided attention. If you are ready to go somewhere, you should make sure that you are going to be able to fully commit in order to get to your destination safely. Driving on little sleep produces the same, if not more severe effects as driving while intoxicated. Your insomnia prevents your brain from being able to rest itself during the night and turn off to be able to be at peak performance the next day. When you go without sleep, your body is ready to take a nap during the day, and it could happen that it catches up with you while you are on the road. Studies have shown that those who are up from seventeen hours straight and beyond have the equivalent mental capacity to someone with a .05 blood alcohol level.

But, in general, it is just a good health practice to get the required amount of sleep. Doctors insist that part of a healthy lifestyle includes getting seven to nine hours of sleep every night for adults. This will drastically reduce the signs of aging, not to mention make you feel refreshed and renewed in the morning. Additionally, getting sleep helps to revitalize your immune system. If you are trying to stave off an infection or virus, you will be so much more likely to get rid of it sooner if you are getting proper rest. Insomniacs have a hard time battling diseases because their immunity has weakened.

When your body is at rest, this is the time for it to repair any damages to the organs. Any interference in this natural cycle from having trouble sleeping can cause major health problems later on, and can certainly lead you toward an early grave.

So, be smart about things, and just do something simple like lying down in your bed every night. Since it is a matter of life and death, you better get to bed right now!

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Insomnia in Pregnancy – 13 Ways of Improving Sleep in Various Pregnancy Semesters


2010
06.03

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For a pregnant woman, many things change as the pregnancy progresses. Among the host of problems she faces is insomnia. Every trimester has a particular pattern to it. Let us look at the following ways of improving sleep.

1st trimester:

Anxiety is one of the major troubles that afflict mothers-to-be. It could be that the pregnancy was unplanned. The worry here is about financial ability by the time the child is born. Such troubles, none any easier than the other, can cause the mother up a wall.

Anxiety does not help sleep. The way to deal with it is to take time and assume a meditative stance just before sleep. The hormones are also on rampage. The general effect of progesterone is sedative and the pregnant woman feels an urge to just shut the eyes. This sends her to bed, thinking that it is sleep they need.

To stop this, take walks or find other small tasks to do. Simply avoid sleeping until it is time for bed. Keep bedtime hours as a schedule you will not want to break. You could either use your pre-pregnancy sleep times or increase them slightly to allow for more rest. Also in the first trimester there is frequent urination since the uterus pushes against the bladder. The many interruptions at night have an insomnia effect.

Make sure you do not take fluids very late at night or close to sleeping time. You can have your fill during the day. 2nd trimester:

Insomnia at this stage is reduced. A bit of the anxiety is still present but reduced. There is a noticeable well being effect on the woman. However, just like the average person, certain measures will improve your sleep.

Do not eat just before sleep. Take your food earlier. Let digestion take place early and you will have restful sleep. Calm music will also make your sleep come easily and be sustained. Any heavy work must be avoided just before sleep and you must be bent on obtaining a night worth of sleep for you and your child. Do not nap during the day. 3rd trimester:

The abdomen is sufficiently increased and the pressure on the bladder is worse. You cannot sleep on your back or stomach. These causes of insomnia cannot really be cured but there are a few things you can do to help.

Sleep in the side and roll over smoothly. Massage: massage your abdomen ever so gently and rub your back and sides to keep irritation on the skin at bay. Alcohol and caffeinated drinks should be avoided. Do not watch TV in bed. Avoid spicy food. There is no cure to insomnia during pregnancy and every effort you make is simply to make it tolerable and to have better sleep. After child-birth, You will find that everything rather goes back to normal.

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