Insomnia Cures

More people are travelling now than ever and jet lag is sometimes an associated experience. Complete avoidance of jet lag is often impossible due to the extent of eastern or western bound travel. However, the period of adaption to the new time area can be seriously better. Follow these simple tips on your next huge trip and you’ll be enjoying your destination sooner than later .

What’s jet lag?

Jet travel across multiple time zones produces a misalignment between the new actual time and your circadian “internal” clock. Your circadian clock is responsible for manufacturing certain hormones that control temperature, sleep and various other processes. You are way more subject to jet lag when crossing many time zones in one day (usually at least five time zone) and jet lag tends to be worse when traveling in an eastern direction.

What are the leading indicators of jet lag?

When traveling east: difficulty falling asleep

When flying west: difficulty sleeping in

Other symptoms: headaches, upset stomach, fatigue, and trouble concentrating. Symptoms usually improve after the 1st 2 days.

The correct way to prevent jet lag?

- Make sure you remain hydrated, drink plenty of water during flight
- Go outside and lay yourself open to as much sun light
- Before leaving on your trip, for two nights, attempt to: Sleep earlier or later and wake up by an hour or 2 to correspond nearer to your new destination time.
- Attempt to modify your daily agenda to the new time schedule as quickly as possible: eating, sleep, and other daily schedule.
- Melatonin can help.

Flying East: Phase Advancing

- 3 mg Melatonin 4.5 hours before sleep and 3 mg 2 hrs before sleep
- Daylight in the morning

Flying West: Phase Delaying

- Bright lights at night
- Dark in the morning, wear sun shades if outside

Although it is undeniably possible to boost your modification to jet lag, dependent on the limits of travel, complete avoiding of jet lag symptoms aren’t always achievable. Plan according and expect there to be a re-adjustment period when your circadian clock re-aligns itself with the new time zone.

Dr Melanie DesChatelets ND is a naturopath in vancouver with special interest in women’s health, digestive health, allergies, hormonal health and sports medicine. If you liked this article then you might be inquisitive about these article: the top 5 solutions to improve your sleep.

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Melatonin is generated by the body and it is believed to assist the body know when it is time for you to sleep and when it’s time to rise. Our bodies produces the greatest quantities of melatonin in kids. Once puberty hits, the amount that the body produces start to decrease.

Melatonin is generated by the body and it is believed to assist the body know when it is time for you to sleep and when it’s time to rise. Our bodies produces the greatest quantities of melatonin in kids. Once puberty hits, the amount that the body produces start to decrease.

The thinking is that by using a supplement with melatonin for insomnia the melatonin will assist to regulate our bodies and assist the body start to power down when it is time to go to bed.

There were several studies backing up this claim, therefore melatonin has a reputation of being a sleep aid. Remember that the studies do not show melatonin to be an effective treatment for jet lag.

It is important to note the difference between melatonin and sleeping pills. Melatonin will NOT induce sleep. It will, according to some studies, regulate the body’s clock potentially helping users sleep better.

Still, even with some successful studies, not all experts are willing to endorse melatonin as sleep aid. Some say that using melatonin correctly for this purpose is a delicate balance. If you take the supplements in the wrong amounts or at the wrong time, you could do more harm than good when it comes to treating your insomnia.

The experts that do not think melatonin for insomnia is the best idea suggest other methods to regulate your body’s clock and help to get your sleep schedule back on track. These ideas include losing weight, changing your diet or making other lifestyle changes.

Should you choose to take melatonin for insomnia, it is a wise decision to consult with your doctor first. At the very least, get some advice regarding how much you should take as well as the best time to take it. As with any kind of medication or supplement, there is always the chance that the user will experience negative effects. The possible side effects of taking a supplement with melatonin include drowsiness, headache, cramps and dizziness. If you experience any of these side effects, you should quit taking the melatonin immediately.

While many yearn for an easy cure, like melatonin for insomnia, unfortunately, not all of the studies at this point do not back up the claims. Still, seeing as there are some studies that appear to be promising, many find it to be worth a shot.

Just be sure to be careful about timing and dosage and report any negative effects to your doctor immediately.

Make sure and check out my lens on Insomnia Tips For Treating Insomniaand my article on Facts About Insomnia.

Technorati Tags: Anxiety, Health, Insomnia, insomnia cures, Melatonin, Sleep, Sleep Remedies, Stress

There are a lot of different sleep aids to purchase, but how do you decide which one is the best for you?This article would aid you choose. Surprisingly for few - you might not need ANY, just a change of lifestyle.Over the last thirteen years or so I have been observing that its far too common for individuals to be recommending and selling particular sleep solutions (both natural and medicated) that aren’t described within any meaningful framework. It is rare that individuals are recommending basic health changes like exercise, hydration and good diet as profoundly good solutions in several cases. Searching for the ‘magic pill’ is nave.

And if you’re reading this article you probably already know that sleeping pills would never address your underlying sleep issue - they just may allow you to procrastinate a little longer (NOT a solution).”Something else” is always the cause of insomnia. Your only mission is to find out what the ’something else’ is in your particular case. Then, and only then, can you move in the direction of a best sleep aid for you.1. Take This Process Seriously.Considering that lack of sleep has been proven to affect many aspects of your mental and physical health, it is vital to go through this procedure carefully and conscientiously.

1. Take This Process Seriously.Considering that lack of sleep has been proven to affect many aspects of your mental and physical health, it is vital to go through this process carefully and conscientiously.Lack of sleep has been related to heart disease, putting on weight, decreased immune function, inflammation, decreased life span, accidents, inaccuracy, diabetes, depression, increased anxiety and panic, incidence of cancer, attitude problems, relationship difficulties, mental health problems , increased insurance premiums, drug and substance abuse and more.Will I go on?2. Describe Your Sleep Problem in Detail.This step alone can point to an instant solution.

Answer the following questions and write all the issues on a piece of paper, so you could later work through one by one to get to your best solutions:Do you have trouble falling asleep?Getting up in the night?Waking Too Early in the Morning?Has your problem been going on for a very long time?Is your insomnia worse at some seasons of the year?Does your insomnia occur just periodically, and then only for a few nights?Do you have an underlying or accompanying psychological disorder? Anxiety? Panic? Depression? Obsessive Compulsive Disorder?Do you have allergies and food intolerances?

Obsessive Compulsive Disorder?Do you have allergies and food intolerances?Have you investigated the side effects of your present medications, and how your medications react with each other (if you are taking more than one medication)?Are you worried? What are you worried about?Do you get up too early in the morning (a sign of depression)?How hot is your bed that you sleep in? Are your bed-coverings heavy and/or hot? Synthetic fibers?Have you been unable to sleep for years? Do you have an unresolved issue? From childhood?

3. Match Sleep Aids to the Underlying Issue for Your Insomnia.Armed with your list of why you aren’t sleeping properly - based on correct research and answers to step 2 above you can then begin choosing an appropriate strategy for that specific problem(s).If you are staying awake worrying over your mortgage all night, a cup of chamomile tea and a valerian tablet is not going work!Yes, I know that sounds laughable, but about 80% of the individuals reading this article came here to find a quick fix in the way of a tablet, supplement or pill without properly analyzing their real sleep disorder problem.Yes, there are supplements to help with SOME sleep problems - but addressing the answers to question 2 is where you should start for excellent results to your search for your Best Sleep Aids.

Get natural solutions for insomnia and other sleep disorders at http://www.sleeplessnomore.com. We teach people how to sleep better without using drugs.

Technorati Tags: baby sleep, Insomnia, Insomnia Treatment, Melatonin, natural sleep, Sleep Aids, sleep apnea symptoms, sleep better, Sleep Disorders, Sleeping Pills

What is normally overlooked when individuals say they’re “sleep deprived” is exactly HOW your sleep deprivation presents itself.The answer to how your sleep deprivation occurs can be the most valuable lead to your tailored sleep solution.

For instance, difficulty falling asleep normally has a totally different underlying problem to waking up too early in the morning. Waking up in the middle of the night anxious and worried, is a different underlying problem to waking up in the middle of the night with twitching legs.It’s pretty obvious, but not often investigated.Here are some sleep deprivation problems and possible solutions:

Solutions here include day to day exercise, omega-3 supplementation, finding out the side effects of your prescription medications, and making decisions to change your life to conquer the issue.Waking in the night anxious and worried. One of the issues here could be anxiety. Not so obvious may be an intolerance to a particular food additive or coloring which increases restlessness and anxiety - and at times the reaction does NOT show up the night immediately after having eaten that particular food item - it could take days.

Waking in the night anxious and worried. One of the issues here could be anxiety. Not so obvious may be an intolerance to a particular food additive or coloring that increases restlessness and anxiety - and sometimes the reaction does NOT show up the night instantly after having eaten that specific food item - it could take days.

There are many chemical free diets and organizations to assist you if you want to investigate this option. Food chemicals are even addictive, so there may be some withdrawal symptoms that need managing during this process.Joining groups that could help with this a great idea.

These are just a couple of examples (nowhere near a conclusive list), but they will give you an idea of some of the underlying sleep deprivation issues. Do not just think of insomnia in broad terms any longer, your mission is to get down to detail, and self-diagnose your problem(s) so as to find your unique solution.

Seeking sleep aids? Get natural solutions for insomnia and other sleep disorders at http://www.sleeplessnomore.com. We teach people how to sleep better without using drugs.

Technorati Tags: baby sleep, Insomnia, Insomnia Treatment, Melatonin, natural sleep, Sleep Aids, sleep apnea symptoms, sleep better, Sleep Disorders, Sleeping Pills

Melatonin is a hormone produced from the neurotransmitter serotonin and secreted by the photosensitive pineal gland in the brain. It is a time keeper in the body, has a daily rhythm that peaks at night (regulating the circadian rhythm) and is even involved with the longer seasonal rhythms.The retina (in the eye) and the gut both play a part in it’s production - the messages passing through the body via the autonomic and enteric nervous systems (both systems affected by stress).Its functions go beyond inducing sleep.It assists regulate other hormones, strengthens the immune system, has temperature-lowering effects and is an anti inflammatory and potent antioxidant.

Based on this information here are some practical things to do today to help you sleep better:1. Melatonin likes the dark. In our life-styles now we do not actually go to bed when it gets dark and rise up with the morning light - but it is a good idea to try to observe more of that rhythm in your life if you are having a hard time sleeping. Create a quiet ambience in your house by turning the lights down low.2. Blue light is a lot worse than red light for producing melatonin.

Blue light is what is emitted by our computers and laptops, so if you are working long hours on your computer, and particularly late into the night, you’re disrupting your natural sleep patterns. Turn the computer off earlier than you usually would and/or move away from the computer screen (if you leave your computer on overnight). Experiment and document exactly how the reduced hours on your computer affect your sleep.3. Download the f.lux software on to your computer to reduce the bright lights it emits at night (Mac and PC compatible).4. Use incandescent light rather than fluorescent light.

It is preferred to not wear sun-block (to let the vitamin D in), and without sunglasses. The morning light would reset your rhythm for the day, allowing your body to feel tired at the end of the day, based on this rhythm. Other benefits of walking are that it is proven to relieve stress and anxiety, is a natural anti depressant, and gives you some physical exercise and exertion which will improve your health and attitude generally. (Good exercise would help you regulate your weight that affects other sleep disorders including snoring and sleep apnea.)6. Melatonin has temperature lowering effects. It has been shown that a normal good night’s sleep is spread 6 hours before the point of your lowest body temperature, and 2 hours afterwards.Sleep cool, instead of being too hot in bed. When your core body temperature is reduced by 0.3C you would be able to fall asleep. Work with cool temperatures for your best night’s sleep. Do not sleep under heavy doonas/duvets which cause overheating. Sleep temperatures over 32C start decreasing your beneficial rapid eye movement sleep - that is 5C cooler than normal body temperature!

7. Your body’s neurological messaging systems can be improved by decreasing stress activities. Have a look at your relaxation times, giving yourself some creative, fun time every day. Ensure that your life is meaningful, contributory and personally rewarding.There are many other ways, besides the methods suggested here, to sleep better without using supplements and drugs - and we suggest you try them first.E.g. it can be that you are intolerant to a food additive or coloring, your insomnia may be a side effect of a medication you’re taking, etc. Get informed from a reliable source.We suggest trying the above solutions before supplementation as it might not be required.

Melatonin is used as a chronobiotic (time shifting medicine), and has been shown to assist with jet lag, shift work, blind subjects, delayed sleep phase (mainly relevant to teenagers) and the elderly (who produce less as they get older). If you are going to trial this supplement, timing is important - look at 7 pm or dusk as starting times. And needless to say, if you are a shift worker or have jet lag, those times may not be appropriate.According to the respected medical research publication Elsevier, no long-term data exists on it’s use.

Seeking sleep aids? Get natural solutions for insomnia and other sleep disorders at http://www.sleeplessnomore.com. We teach people how to sleep better without using sleeping pills.

Technorati Tags: baby sleep, Insomnia, Insomnia Treatment, Melatonin, natural sleep, Sleep Aids, sleep apnea symptoms, sleep better, Sleep Disorders, Sleeping Pills

Here’s a list of 11 natural sleep aids. This list is not decisive - but it’ll give you a good start to know what is available and they have all been PROVEN to be useful with sleep and a variety of sleep disorders.No, its NOT your average list of sleep aids - look again and absorb why. This list cuts through the misinformation in the industry1. A forty minute walk, at least 4 mornings per week, most preferably in the sun exposing your skin. Number one for a reason, just do it.2. Healthy eating.

Watch the food additives, colorings and chemicals that are in your diet. E.g. It might be that you suffer from insomnia several days after having takeaway Chinese meals with MSG in them, or that you are intolerant to the bread preservative calcium propionate (282). There are around 50 food additives and chemicals related to a huge variety of sleep problems including restless sleep, depression (waking too early in the morning), aggravated anxiety and panic, strange dreams, night terrors, bed wetting, the incorrect diagnosis of sleep apnea, breathing problems, sleep walking and sleep talking, attention deficit hyperactivity disorder (too active to sleep), etc.

3. Decrease your intake of salicylates and amines in food. These are naturally occurring food components which are found in HEALTHY foods, such as sultanas, strawberries, slow cooked tomato based stews, citrus fruits also vitamin supplements that include citrus bioflavanoids.4. Look up your prescription drug name in Google to see if insomnia, depression, anxiety, restlessness, difficulty sleeping are side effects listed on web sites.

Few prescription medications are causing issues with sleep patterns. If you are taking a combination of medications, ask your doctor how each of them is behaving in combination - this question is difficult for even the doctors to answer.5. It is better not to eat sugary food, particularly before going to sleep. When your blood sugar levels fall it will cause many individuals to wake up. Rather, have a small piece of protein before bed, if you’re hungry e.g. a boiled egg.6. Get off the drugs, alcohol and stimulants! Duh!

7.Keep aside at least one hour every day to do something pleasant that is not taxing. Relaxing is not watching violent and weird TV shows, and it is not playing electronic games and certainly not violent electronic games. (Your subconscious mind does not know the difference between reality and imagination - this stuff is “bending your brain” more than you realize, and gives you a lot more to assimilate and process while you’re asleep.)8. Have a definite end to your day, each day - where you stop working and relax.9.If you work on the computer a lot, turn it off completely or move away from the melatonin inhibiting blue ray screen several hours before you go to bed.10.Hydrate.If you are dehydrated you don’t sleep properly

11. Sleep cool instead of hot. Overheating in bed decreases your rapid eye movement sleep. Throw out your doona/duvet and sleep under something cooler made of natural fibers (cotton, wool, alpaca, etc).This list will be continued soon, it is by no means conclusive. We know that it does not contain a list of packaged over the counter sleep aids - let’s get the basics down first! If you implement the list above you may not need to purchase any sleep aids at all.

Seeking sleep aids? Get natural solutions for insomnia and other sleep disorders at http://www.sleeplessnomore.com. We teach people how to sleep better without using sleeping pills.

Technorati Tags: baby sleep, Insomnia, Insomnia Treatment, Melatonin, natural sleep, Sleep Aids, sleep apnea symptoms, sleep better, Sleep Disorders, Sleeping Pills

Experiencing problems falling asleep or remaining able to stay asleep is insomnia, and may happen to many men and women from time to time. The loss of just one night’s sleep will lead to poor attentiveness and overall performance the next day, yet is usually not a cause for concern if it is actually simply because of a momentary situation, for instance taking care of a sick family member. Nonetheless, consistent sleeplessness that takes place three or more times every week may eventually take a toll on both physical as well as mental health.

Though you will find no known instances of sleeplessness leading to death, the human body will have to have rest for renewal and constant insomnia will hinder this operation, leading to fatigue that will adversely have an effect on daytime activities. There is no call for anyone to continue to endure this likely incapacitating affliction, as there are many techniques to help you overcome insomnia.

The very first move to overcome insomnia is to analyze the underlying cause. One of the most common kinds of sleeplessness in today’s busy world is caused by anxiety, stress or worry. This can often result in problems shutting off the thought processes that persist to be anxious with regards to the upcoming day’s complications or routine.

When this happens, get up right away and create a written record of every little thing on your mind, return to bed and allow your mind to rest, knowing the list will be there to assist you to take up the troubles needing to be attended to the next day. Don’t attempt to force sleep, just permit yourself to sleep due to the fact you have completed all you are able to until tomorrow.

In case difficulty sleeping is brought on by pain or some other physical discomfort, for example indigestion, handle this previous to trying to sleep. For severe or persistent disorders, a visit to a medical professional may perhaps be essential, but help can often be obtained by over the counter treatment options, such as topical creams, antacids or the many obtainable pain relieving medications. If insomnia is brought about by outside issues, like noises or light, this is usually easily cured. In the event that any light is disturbing you, block it with room darkening drapes. When your partner snores, attempt moving to another room or try out some of the anti-snoring solutions on the market. Typically, the use of white noise, such as operating a fan or soft music will filter out troubling noises.

You’ll find a number of helpful tips to help overcome insomnia which are very easily integrated into your way of life. It truly is necessary to determine a normal bedtime due to the fact the human body likes routine and generally adapts to reliable behaviors. The bedroom will need to be set aside for sleep only, definitely not for viewing TV or working on the laptop computer. It may possibly be beneficial to read a book, but tend not to choose an exciting page turner. Turn the alarm clock out of sight so you’ll not constantly be thinking of how late it happens to be and stressing about not falling asleep.

Should you lead a relatively sedentary lifestyle, a few minutes of light exercise or stretching about 30 minutes before bedtime may help your body come to be completely ready for sleep. A warm drink before bed may have a relaxing effect, but select mainly milk or herbal tea, never anything that contains caffeine, which is too stimulating, or alcoholic beverages, which can make you drowsy, but typically leads to interrupted rest, waking you soon after the alcohol has been metabolized. A small snack before bed is usually beneficial, but make it a protein snack, like a boiled egg, cottage cheese or even nuts, specifically cashews, which include an amino acid conducive to sleep. The dietary health supplement Melatonin may possibly also help to create normal sleep patterns.

Upon employing these ideas, give your system time to adjust to the new routines. However, if insomnia continues to be a challenge, visit a medical professional for additional assistance or support and if sleeping pills are given, make use of them sparingly, as they can be highly addicting and tend not to supply the same regenerative powers of natural sleep.

Are you suffering from insomnia symptoms? Be sure to visit my site to find out the best insomnia treatments to help you get a good nights rest.

Technorati Tags: Insomnia, Insomnia Cure, insomnia medication, Insomnia Treatment, Melatonin, Overcome Insomnia, Sleep Problems, Sleeplessness, treat insomnia

Sleep is not just beneficial — it is important for survival. Sleep enables the mind and the body to function normally. But getting enough sleep is a difficult problem for many people. In part two of this interview with Ellen Beth Levitt, sleep expert Dr. Steven Scharf talks about the following topics:

Sleep hygiene
Definition of insomnia
Causes of insomnia
When to see a sleep specialist
Insomnia treatments
Sleeping pills
Cognitive therapy
Melatonin

About the Expert:
Dr. Steven Scharf, a pulmonary specialist and Director of the Sleep Disorders Center at the University of Maryland Medical Center. Dr. Scharf is also a professor of medicine at the University of Maryland School of Medicine.

Related Links:

Related Links:

Sleep and Insomnia (Part 1)
http://www.youtube.com/watch?v=vZNBPZLdP2U

Dr. Steven Scharf
http://www.umm.edu/doctors/steven_m_scharf.html

UM Sleep Disorders Center
http://www.umm.edu/sleep/

Patient Success Stories
http://www.umm.edu/sleep/success_stories.htm

Distributed by Tubemogul.

Duration : 0:12:2

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Technorati Tags: Insomnia, Melatonin, mht, scharf, Sleep, ummc

http://www.InsomniaReliefRecipes.com/free

This video is a meditative piece designed to help you slow down from this fast-paced, multi-asking world. Relax and let it soothe your soul and calm your overloaded senses.

Free Audios to help with insomnia are available at http://www.InsomniaReliefRecipes.com/free.

“No single behavior more fundamentally influences our effectiveness in waking life than sleep”. Tony Schwartz, Why What We’re Doing Isn’t Working

Duration : 0:6:9

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To get your health questions answered visit our blog http://www.healthydoctors.com/blog . Type in your search words in the search box. Dr. Borkin and Dr. Robert Rowen, MD understand when to use allopathic, conventional, alternative, complimentary and oxidative medicine to help their patients heal and experience optimal health.

Dr. Michael Borkin, NMD is a pioneer in hormone and electrolyte research. He specializes in hormone and electrolyte testing and balancing. For more information contact him at: 888-285-9098 or by email: doctorborkin@gmail.com.

His evaluation of hormones levels in patients provides an in-depth snap shot of the health level and disease processes. These tests and the unique balancing programs created by the trained doctors and lab technicians are incredibly valuable for individuals who have used anabolic steroids, HGH (human growth hormone), insulin, testosterone and progesterone without understanding the importance of exact supplementation in response to test results. Gross dosing without testing has caused many people to be biochemically and hormonally out of balance.

Dr. Michael Borkin is also one of the creators of the science of bio-identical hormones and transdermal (through the skin) creams. Unique creams are created for each patient to restore hormonal homeostasis. The creams are made up of hormones, hormone precursors, nutrients, homeopathics, herbs and electrolytes. Specific electrolyte and nutrient rich supplements help balance each patient’s bio-chemistry in all their cells, including the brain.

Dr. Borkin invested many years in treating the “Who’s Who” of Hollywood and Las Vegas. After studying so many people who violate the health laws and natural circadian cycle (24-hour light and dark cycle), that stay up all night and sleep during the day, he became the leading expert on the three stages of adrenal exhaustion and the terrible consequences of a stressful life.

As we all know, stress kills. Some of the most famous actors, stars and athletes are his patients. They keep his name as a jealously guarded secret so he will personally have time to work with them. They want to take advantage of his knowledge and research so he can create and monitor their special balancing programs. They are desperate to look younger, have more energy, feel their best and perform at optimal levels.

Dr. Borkin has developed a 24-hour test of the flood of hormones throughout the entire body, every 4 hours. A patient starts collecting their saliva at 8 AM. They take a sample every 4 hours until 4 AM the next morning. By studying the levels of bio-active hormones and electrolytes available in saliva, doctors learn a great deal about the health and disease processes going on inside their patients’ cells.

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Technorati Tags: adrenal failure, adrenal fatigue, Chronic Fatigue, estrogen, fertility, fibromyalgia, growth hormone, HGH, hormone, hormone balancing, hormones, Melatonin, menopause, post-traumatic stress, progesterone, prostate, PTSD, testosterone