Help Beating Insomnia

Have you ever spent the night tossing and turning, watching the clock willing the hands to move faster to the time when you get out of bed and start your morning? Sure you have. It's a rare person who hasn't. Unfortunately, this usually happens the night before an important meeting or event, just when you really need to be at your best.

Sometimes it helps when you understand why you are having to battle insomnia. I will be discussing some of the symptoms, causes and effects of insomnia along with the two primary types of insomnia and some tips to try to help you beat your insomnia. Hope it helps.

Primary insomnia

When you have this type of insomnia you have sleeping problems that are not associated with any health problem or condition. This type of insomnia is generally caused by outside influences, for example: stress or jet lag, just to name two.

Secondary insomnia

The people with this type of insomnia have problems sleeping primarily because of health conditions, medication or sometimes alcohol.

• jet lag
• excessive noise
• room too hot or cold
• stress
• anxiety
• depression
• caffeine
• nicotine
• alcohol
• loudly snoring partner
• hospitalization or illness
• withdrawal from alcohol or drugs
• acid reflux
• restless leg syndrome
• medication
• angina
• sleep apnea
• chronic fatigue syndrome
• congestive heart failure
• degenerative diseases
• stroke
• brain tumor

There are many symptoms of insomnia and many effects. I am only naming the most popular. By the way, women are twice as likely to suffer from insomnia than men.

1. Impaired motor coordination

2. Weakened immune system

3. Difficulty falling asleep

4. Waking often during the night

5. Waking too early in the morning

6. Feeling tired upon waking

7. Increased risk of depression or anxiety

8. Irritability

9. Increased risk of substance abuse

10. Problems with concentration and memory

and many more....

1. Go to bed the same time each night.
2. Try not to take a nap during the day.
3. Avoid caffeine, nicotine and alcohol after dinner. Caffeine and nicotine are stimulants and alcohol can cause intermittent waking during the night.
4. Exercise regularly but not within 3 hours of bedtime.
5. Eat your evening meal 2 to 3 hours before bedtime.
6. Make sure your bedroom is dark, quiet and the right temperature for you.
7. Develop a relaxing routine to follow before bedtime. For example, read a book, take a warm bath, or listen to music.
8. Use your bed for sleep or sex only.
9. If you can not fall asleep get up and repeat your relaxing routine.
10. If you are worrying about something, make a to-do list before you go to bed. It will make you feel as if you have a plan.
11. Start doing relaxation exercises.
12. Last but not least, invest in a white noise machine or earth sounds CD. They both tend to relax you and block out outside noises.

***I do have another suggestion if the ones above aren't working for you. You might want to try using an alternative, natural medicine.

• Melatonin is a hormone that is naturally produced by your brain. You can buy it as a supplement to help you relax yourself to sleep. This is ideal for someone with jet lag.
• Valerian is an herbal sleep remedy. It has been found to be safe and seems to improve sleep if taken for a week or so.