TV and Cell Phones Cause Insomnia?

Insomnia Resulting Through Electronics Like TV and Cell Phones

By Dr. Daemon Jones Expert HERWriter May 10, 2012 - 12:58pm

 Electronic devices are wonderful inventions and on so many levels have improved the quality of our lives in so many ways. Televisions, IPads, IPods, mobile phones, laptops and desktops are all examples of current electronic devices found in most homes.
 
We are surrounded with so many gadgets that have basically become indispensable to our daily lives. Despite the convenience that technology provides us there can be an important detriment to us.

All this technology can negatively impact our sleep. Each year the National Sleep Foundation surveys Americans to find out important facts about our sleep.

The 2011 poll found that sixty percent of Americans use electronic devices before going to bed. There are two ways that electronic device impact our sleep. One is behavioral and the other is physiological.
You can probably figure out the behavioral impact technology has on shortening our sleep time.

We stay up watching TV or using the computer for work, play or listening to music instead of getting into bed and going to sleep. People leave their phones on and are awakened from sleep by phone calls and text messages, which reduces the quality of sleep as well as the length of sleep each night.

The physiological reason that electronic devices can be detrimental is because they stop the natural process of sleep. The light from electronic devices actually stimulates your brain and makes it harder to relax, not easier.

The light stimulates the cones and rods to suppress a hormone called melatonin. Melatonin is necessary to tell you brain to go to sleep and promote restful deep sleep.

Why do we care about getting enough sleep? Simple sleep is the time when our body repairs and restores itself from daily activities or chronic problems.

When we are deprived of sleep over a period of several days to several weeks it can impact our well-being to varying degrees.

 Examples of some symptoms of impaired sleep are irritability, tiredness, inability to tolerate stress, frequent infections, behavioral learning or social problems, increased blood pressure, inability to lose weight or alterations of appetite, decreased productivity, breathing disorders, etc..
 
So how do you address the sleep disturbances that occur because of technology? The answer is simple. Turn off the electronical devices one hour before you go to sleep and leave them off all night long.

You might have a withdrawl process for the first couple of days but when you start waking up refreshed and energetic for the new day it will all be worth it!

Live Vibrantly and Sleep well,
Dr. Dae
http://twitter.com/drdae
https://www.healthydaes.com
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MY THOUGHTS

I agree with Dr. Dae - not because he's a doctor but because I've experienced this myself.  I was insomniac for years.  When I took the TV out of the bedroom, my insomnia was gone.  Well, there are nights  I couldn't sleep.  But that's because I wasn't feeling well or I was too stressed out.  And times like this are rare.

The cell phone, I noticed, wakes me up in the middle of the night, too.  Especially if I have the internet on and it keeps on beeping every time a mail or status update comes in.  Maybe I should start turning it off as I snooze. 

SOUND SLEEP - Best Energy Source

Your Best Energy Source—Sound Sleep
By Woodson Merrell, MD
O, The Oprah Magazine  |  September 16, 2008

In an excerpt from his book, The Source, Woodson Merrell, MD, explains how to get quality sleep quickly and easily.

One of the comments I frequently hear from patients is "I don't need a lot of sleep." A corollary of this is the oft-repeated phrase "I don't have enough time to sleep." As gently as I can, I break the news that adequate, regenerative rest is a critical foundation of health as well as a source of abundant energy.

Inadequate sleep is now associated with heart disease, diabetes, and obesity, among other chronic diseases. Recent investigations have helped prove that eight hours a night is optimum for cellular rejuvenation, and yet, according to one study, 71 percent of Americans get less than that—and are sleep deprived. Much of our sleep debt has been run up by choice—people just don't want to turn out the lights. But insomnia is also on the rise. One study put the national price tag of treating it at $14 billion.

Most people probably don't have time to catch up on lost sleep by napping in the middle of the day (God bless the cultures that encourage a siesta), but you can make adjustments in your habits to improve the quantity and quality of regenerative rest at night.

I'll share some very simple and practical—nonpharmaceutical—ways to improve your sleep. Before you try them, consider talking to your doctor if you're averaging less than seven hours a night or always feel tired. Snoring, stress, heartburn, and chronic pain can all disrupt your rest and may be symptoms of serious health issues.

Good Bedding

A 2001 German study found that a medium-firm pillow significantly improved sleep (the firmest was of no advantage). Bottom line: A pillow should support your head, not bury it.

Pillows also frequently contribute to allergies that impair breathing. The source of allergens can be the filling (down allergies are common) or dust mites. I highly recommend getting a nonallergenic foam pillow and a dust-mite-blocking protector. You should toss your pillow into the dryer every few months to kill dust mites and replace it every couple of years.

If you're in the market for a mattress, Consumer Reports found that people who spent 15 minutes testing a bed in the store—spending at least five minutes on each side, especially in their preferred sleeping position—were as satisfied as those who were allowed to take the beds home for a test sleep.

Light Therapy

By exposing sleep-deprived people to specially designed full-spectrum lights (10,000 lux fluorescent bulbs) for 30 minutes in the early morning, scientists have helped them get to sleep earlier and stay asleep longer. One theory is that regular exposure to such light in the morning triggers a more advantageous nighttime release of melatonin, the hormone that keeps your body clock on a regular schedule, ensuring that you feel sleepy in the evening and stay asleep through the night.

Light therapy can work wonders for people who find it difficult to fall asleep before midnight and are sluggish in the morning. For serious insomnia, it's best to work with a sleep specialist to devise a treatment program, which usually requires that you commit to waking up earlier each morning. But if you're suffering, it's worth a try.

Dark Therapy

Scientists studying the light-melatonin connection have discovered that the blue spectrum of light can disrupt circadian rhythms and keep you awake. Exposure to blue light late at night—it's emitted by computers, televisions, even digital clocks—can wreak havoc with your body clock. Keep your room pitch-dark at night, and cover all digital clock or DVD player readouts.

Behavioral Therapy

Here's the Catch-22: Obsessing about not getting enough sleep can stop you from getting enough sleep. This is so common that therapists have developed a protocol of behavioral modification that's been shown to work 70 to 80 percent of the time when this is the case.

The drill goes like this: Go to bed only when sleepy, and get up if you haven't fallen asleep in 20 minutes. Avoid nonsleep activities in bed (watching TV, eating, planning, or problem solving). Try to get up at the same time every morning. Don't get attached to unrealistic expectations of sleeping soundly every night, and try not to blame insomnia for any daytime problems. And don't catastrophize (imagine the bad things that will happen as a result of a poor night's sleep).

Acupuncture

Because research suggests that acupuncture helps balance neurotransmitters (elevating levels of the feel-good hormones called endorphins, for example), there's a logic for its use in promoting relaxation, which results in a better quality of sleep. In China acupuncture has been used successfully for thousands of years to treat sleep problems, though this effect has not been sufficiently studied in controlled trials in Western medicine. In my own practice, I use acupuncture as part of a comprehensive approach to insomnia.

And If Those Don't Work...

While lifestyle adjustments such as proper diet, exercise, and stress control are most important in improving sleep, nutritional supplements can provide a helpful nondrug transitional aid to improve sleep until you can make those changes. Just check with your doctor first.

Melatonin

It's the master hormone for regulation of the sleep cycle. Melatonin levels in the body rise just before you fall asleep and decline through the night, hitting a low point about two hours before you wake. (Melatonin is also a powerful antioxidant that enhances the reparative function of sleep.) Studies show that ingesting the hormone as a supplement can help reset the body clock, which is why it's used to alleviate jet lag. Melatonin can also gradually help insomniacs feel sleepy at an earlier hour: Take 1 to 3 milligrams two to three hours before the desired sleep time. Remember: While melatonin can help normalize sleep patterns, it is not a sleeping pill.

Valerian (Valeriana Officinalis)

A flowering plant, valerian is the closest you can get to an herbal sleeping pill—its sedative powers far outperform chamomile. Research suggests that components of valerian root affect enzyme systems that control neurotransmitter levels responsible for sleepiness. (Due to its sedative effect, valerian should not be taken before driving or operating machinery.) Try 400 to 600 milligrams an hour or two before bedtime.

L-Theanine

This amino acid, which you can find in most supplement stores, helps reduce tension and stress. I commonly recommend L-theanine in conjunction with other treatments for insomnia. Typical dosage is 300 milligrams a day.

MY THOUGHTS

I'm pretty sure the light and the dark therapy will work.  I've been getting a lot of sun in the mornings and my sleeping habits have improved.  Not having TV in the bedroom does the trick, too.  It takes willpower and some amount of getting used to.  But it works.

SLEEP APNEA

OBSTRUCTIVE SLEEP APNEA

from the article '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010

Obstructive sleep apnea

What it is: It's a breathing disorder that causes loud snoring and pauses in breathing that last about 10-30 seconds, sometimes longer.

It occurs when certain airway muscles relax during sleep, causing soft tissue in the back of the throat to collapse and block the upper airway.

Apnea results in fragmented or poor quality sleep. More ominously, it’s also associated with high blood pressure, heart problems, memory problems and headaches. It may lead to poor job performance and even motor vehicle crashes among sleep-deprived drivers.

In fact, the National Transportation Safety Board has urged commercial truck and bus drivers and merchant ship pilots to be screened for the condition.

What causes sleep apnea: It can be weight-related. As weight accumulates, fatty tissue can further block the air passage, making sleep apnea worse.

According to the American Academy of Sleep Medicine, about 9% of women and 24% of men have obstructive sleep apnea. Not all, however, report daytime sleepiness as a result.

As women age and go through menopause, they tend to report more sleep apnea. Weight gain and hormone changes may be the cause.

How to treat sleep apnea: Lifestyle changes, such as losing weight, avoiding alcohol and tobacco, and changing sleeping position, may help. (Apnea tends to be worse when sleeping on the back.)

More severe cases may be treated with a Continuous Positive Airways Pressure (CPAP) mask that gently blows air into the throat during sleep. The masks are considered quite effective, but wearing it can take some getting used to.

Another option: surgery to widen the breathing passages. This involves removing, shrinking or stiffening excess tissue in the throat.

MY THOUGHTS

I wonder if partners, of people with sleep apnea, get enough sleep. I'm sure it's bothersome in the beginning - just like any other habits you were not aware of.  It would take some getting used to but I know of several people who have learned to live with the sleep apnea of their partners. 

RESTLESS LEG SYNDROME

RESTLESS LEG SYNDROME

from the article 4 Sleep Disorders Solved
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010

Restless leg syndrome (RLS)

What it is: It's a neurological disorder characterized by unpleasant sensations in the legs and an uncontrollable urge to move when resting or sleeping.

Some people describe it as an “odd” feeling in their legs or an inability to sit still. Others describe a sensation of burning, creeping, tugging or even insects crawling inside the legs.

Women are nearly twice as likely to suffer from RLS than men, according to the American Academy of Sleep Medicine.

Causes of RLS: Its cause is unclear, but it seems to be related to iron and/or dopamine deficiencies in the body, says Schulman of Emory’s sleep lab. Women may be particularly affected because menstruation tends to deplete iron.

How to treat RLS: Treatment depends on the severity of symptoms. For less serious cases, a doctor may recommend hot or cold showers, using heating pads, exercising or massage therapy – all relax the muscles.

Severe cases may warrant anti-seizure medications and drugs that mimic dopamine, says Brigham’s Kirsch. Another effective option is iron supplements.

Several medications can aggravate RLS symptoms, including antidepressants, tranquilizers and non-prescription allergy and cold medications with antihistamines.

MY THOUGHTS

I cannot imagine it.  RLS doesn't seem to be the usual numbness we feel when our legs stayed cramped in one position for a period of time.  But if you have the slightest suspicion that you might have RLS, check with your doctor for an RLS specialist.  Sounds serious to me.

WETTING THE BED: A SLEEP DISORDER

WETTNG THE BED

from the article "5 Common Sleep Disorders: Disturbing or Dangerous?"

By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D

Wetting the bed

When adults soak the sheets, it’s called secondary incontinence. And it’s unnerving.

“A sudden nighttime accident can freak people out,” says Elizabeth Kavaler, M.D., clinical assistant professor of urology at Weill Cornell Medical College in New York City and author of A Seat on the Aisle, Please! (Springer).

But it’s usually not as isolated as it appears. Typically, it’s part of a larger condition known as overactive bladder (OAB).

That’s when the bladder becomes irritable and reactive – usually as part of aging – resulting in a greater and more frequent urge to urinate, Kavaler says.

“When people look back, they realize they’re going to the bathroom more than they used to. Or they’ve been having trouble getting to the restroom on time.”

Some adult bedwetting stems from a urinary tract infection (UTI), but OAB is the more common cause, Kavaler says.

What you can do about it: Make a doctor’s appointment.

If you have a UTI, you’ll be prescribed antibiotics.

If OAB is the cause, there are three approaches to treatment, Kavaler says.

The first course of treatment, behavior modification, involves reducing the amount of liquid you drink, especially bladder irritants such as caffeine and alcohol, and moving consumption to earlier in the day. You’ll also be asked to use the restroom more frequently and on a schedule.

“For bedtime, we might have a patient try to get up one more time in the middle of the night to void,” Kavaler says.
If that doesn’t work, there are nine different anticholinergic medications (such as Detrol), which treat OAB by relaxing bladder muscles.

“That shows how common this is,” Kavaler says.

Medication comes in gels, patches and pills. And about 80% of the people who try them get some degree of relief, she adds.

If you fall into the other 20%, your doctor may suggest invasive surgery to regulate urinary urges.

Common options include surgically implanting a bladder pacemaker, which sends electrical pulses to the nerve that controls bladder function. Botox is a newer treatment for OAB. It works by preventing inappropriate contractions of the bladder muscles.

Check out our Sleep Health Center.

MY THOUGHTS

of all the sleep disorders, i think this is the one that i would hate the most.  sounds very uncomfortable.  and embarrassing. 

PILLOWS FOR PREGNANT WOMEN

PILLOW FOR PREGNANT WOMEN

from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011

Pregnant Women

Most women sleeping for two experience back pain, especially in the eighth and ninth month of pregnancy.

So the right pillow is a must, says Thomas Holtgrave, N.P., a Long Beach, Calif., a nurse practitioner specializing in obstetrics and gynecology.

He advises expectant moms to sleep on their sides, which encourages blood flow between the two main vessels that run down the center of the body (the descending aorta and the inferior vena cava).

Avoid sleeping on your back, because the gravity of a pregnant uterus obstructs blood flow.

Pregnant women should sleep with one or two pillows under the head, and another between the stomach and bed to prop up the belly and take pressure off ligaments.

Add a pillow between your knees to minimize pressure on hips and lower back. Another small pillow propped behind the lower back can provide lumbar support, Holtgrave says.

Or here’s a simpler solution: A full-body pregnancy pillow shaped like a giant, contoured “U” or “C.” Many women find that these support them perfectly, Zarzana says.

MY THOUGHTS

that's a lot of pillows! there won't be space for your husband.

PILLOW FOR SNORERS

PILLOW FOR SNORERS

from the article 'What’s the Right Pillow for You?'
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011

Snorers (and Their Partners)

If you or your bedmate snores like a foghorn, take heart. An anti-snoring pillow can help.

They’re designed to support the back of the neck and subtly shift a back-sleeper’s head to “the sniff position.” That’s as if you sat upright and pulled your head slightly forward to smell something, Kotler says. This opens airways for easier breathing.

It’s a gentle adjustment that won’t create other problems, such as neck pain.

If that doesn’t help, other factors may be at play.

Some snoring is related to sleep apnea, a dangerous condition marked by gasping or periods of stopped breathing during sleep.

Sleep apnea raises the risk of high blood pressure and is linked to depression and gastroesophageal reflux disease. If you suspect you or your partner have it, consult a doctor.

MY THOUGHTS

scary,huh!  here's a sample of an anti-snoring pillow

cgi.ebay.com

PILLOW FOR ALLERGY SUFFERER

PILLOWS FOR ALLERGY SUFFERERS

from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011

Allergy Sufferers

Choose synthetic fibers if you have asthma or allergies.

“Feather pillows can worsen allergies and make you cough or wheeze at night,” says Ronald Kotler, M.D., medical director of the Pennsylvania Hospital Sleep Disorders Center in Philadelphia and author of 365 Ways to Get a Good Night’s Sleep (Adams Media).

Other allergens that might be hiding in your pillow: pollen, pet dander and dust mites – plus their fecal matter. To keep these away from your head, use an anti-allergy pillow cover (on its own or under a regular pillowcase).

In addition to helping you sleep through the night, these pillows could make you look better when you wake up. These irritants often lead to morning facial swelling and puffiness, according to Mehmet Oz, M.D., co-author of YOU: The Owner’s Manual (Collins).

Down alternatives, such as lamb’s wool or silk, are natural dust-mite repellants, so they can also provide relief. Memory foam and water pillows are hypoallergenic too.

MY THOUGHTS

if you don't have this allergy, consider yourself really lucky. my nephew is so sensitive to dust, mites, insects.  everything has to be hypoallergenic.  quite expensive to maintain.

PILLOW FOR STOMACH SLEEPERS

PILLOW FOR STOMACH SLEEPERS

from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011

Stomach Sleepers

Sleeping on your stomach is a no-no. Don’t do it.

When you lie on your stomach, you have to twist your head in order to breathe. That can lead to neck pain and headaches, Zarzana says. Stomach sleeping also stresses the lower back.

Break the habit by sleeping on your side with a body pillow in front of you, McAllister suggests. This type of pillow is three times as long as a king-size, allowing you to snooze on your side while keeping the front of your body comfortably supported.

MY THOUGHTS

i've never really met anyone who sleeps on his/her stomach. except babies. i hope you're not one of them. if you are, go and get the body pillow.

PILLOW FOR SIDE SLEEPERS

PILLOW FOR SIDE SLEEPERS

from the article "What’s the Right Pillow for You?"
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011

Side Sleepers

A little feather pillow doesn’t give side sleepers the spine proper support. This can lead to compression of the vertebrae. If you’ve woken up with numbness and tingling in your arms, you’ve probably experienced that.

To keep your spine aligned, side sleepers should use a medium-firm pillow that supports the back and neck.

When testing different pillows, lie on your side and make sure the space under your neck – between the head and shoulders – is well-supported, Maas says.

To improve overall spinal alignment, sleep with a “leg-spacer” pillow between your knees, Zarzana suggests. These are designed to relieve pressure on the hips, knees, ankles and joints.

These pillows may also ease sciatica pain by reducing pressure on lumbar vertebrae where the sciatic nerve is located, says Wayne McAllister, a chiropractor in Stockton, Calif.

MY THOUGHTS

that's me!  i always sleep on my side. right or left.  but never on my back.  and i always wake up with numb and tingling arms.i should get one leg-spacer pillow -

IS YOUR PILLOW CAUSING YOU SLEEPLESS NIGHTS?

IS YOUR PILLOW CAUSING YOU SLEEPLESS NIGHTS?

from the article 'What’s the Right Pillow for You?'
By Bonnie McCarthy, Special to Lifescript
Published January 30, 2011

Having trouble sleeping? The right pillow can help you rest through the night. Whether you’re a back-sleeper or champion snorer, we’ll guide you to the best place to lay your head…

Hitting the pillow and getting some shut-eye isn’t always as easy as it seems.

About 75% of Americans suffer from one or more sleep disorders at least a few nights a week, says psychologist James Maas, Ph.D., a sleep expert and the author of Power Sleep (Harper).

Pain can also keep you up at night. Nearly 60% of U.S. women report that physical discomfort interrupts their slumber at least three nights a week, according to a poll by the National Sleep Foundation.

Poor sleep doesn’t just leave you bleary-eyed the next day. It can also have serious health consequences, including a higher risk of hypertension, stroke and heart attack, Maas says.

So what’s costing you those precious zzz’s?

Possibly your pillow.

The right support is medium firm and not too thick. It keeps your head and neck in a line, as if you were standing up, according to Maas.

If it doesn’t, you can end up with headaches, insomnia, pain, stiffness, and numbness or tingling in the arms, says Michelle Zarzana, D.C., a chiropractor in Long Beach, Calif.

And remember, pillows have a shelf life.

“Good pillows might last 4-5 years if you’re lucky, but there are people sleeping with the same pillow they’ve had since they were children,” Maas says.

And that’s just the beginning. The way you sleep and certain health conditions also determine which pillow you need. We asked experts how to get the right support.

MY THOUGHTS

let's just stop right there.  the article is too long.  anyway, the kind of pillow you need depends on the type of sleeper you are.  which could be any of the following:

1. Back Sleepers

2. Side Sleepers

3. Stomach Sleepers

4. Neck Pain Sufferers

5. Allergy Sufferers
6. Snorers (and Their Partners)

7. Pregnant Women

COMMON SLEEP DISORDERS

COMMON SLEEP DISORDERS

from the articel "5 Common Sleep Disorders: Disturbing or Dangerous?"

By Laurie Sanchez, Lifescript Staff Writer
Published January 26, 2011
Reviewed By Edward C. Geehr, M.D

From teeth grinding to leg twitching, our bodies do strange things while we sleep. Why do they happen and when should we worry? We explain 5 night-time behaviors and what to do about them…

We think our bodies shut down for the night when we fall asleep. But sometimes they’re still going – kicking, gasping, even making us wet the bed.

These abnormal behaviors are called parasomnias, disorders involving involuntary physical activity that happens during sleep.

Should you be worried about them?

“Sleep reflects our state of health, but it also affects our health – in ways we never knew until the last 20 years of sleep research,” says Kathy Gromer, M.D., a sleep specialist at the Minnesota Sleep Institute.

We asked sleep experts what these bodily behaviors mean, what to do about them and when you should see a doctor.

MY THOUGHTS

here are the 5 most common sleep disorders.  see if you're familiar with any of them.

1. Sleep Apnea
2. Grinding Teeth
3. Restless Limbs
4. Night Sweats
5. Wetting the bed

HOW TO SLEEP WHEN IN YOUR 30s

SLEEP LIKE A BABY WHEN YOU'RE IN YOUR 30s

Sleep Like a Baby at Any Age
By Dorothy Foltz-Gray, Special to Lifescript
Published December 23, 2010

In Your 30s

Sleep Stealer: Depression

“It’s the largest cause of insomnia in women in their 30s,” says Andrew Krystal, M.D., director of the Insomnia Sleep Research Program and professor of psychiatry at Duke University School of Medicine in Durham, N.C.

And women are twice as likely as men to get depressed, he says.

Snooze saver: Talk to a doctor about your blues. They may prescribe antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine inhibitors (SNRIs).

The don’ts include napping during the day, exercising close to bedtime or turning your bed into an extra office, Krystal says.

Sleep Stealer: Worry

You’re fretting about your career and whether Prince Charming will show up, London says. It may seem like you always need to be “on” to get the job and man you want.

“You’re out there to impress,” Kogan says. And this performance anxiety can keep you from sleeping.

Snooze saver: Set good sleep habits, Martin says.

“The rules are simple: Get out of bed and go to bed at the same times every day. Don’t try to make up for lost sleep. Use the bedroom for sleep and sex only.”

Also, turn the face of your clock away from the bed: Seeing the minutes tick by will make it harder to drift off.

Most important, keep your worries in perspective. By reasoning with yourself, you decrease anxiety, London says. “And the less anxious you are, the better you’re going to sleep.”

If that doesn’t work, consider seeing a therapist to help you address the fears keeping you awake.

Sleep Stealer: Overbooking

You’re balancing a job, an active toddler, time with friends – and your husband. The only wiggle room may be a few hours snatched from sleep.

Snooze saver: If you’re voluntarily giving up sleep, remind yourself that in the long run (heck, even the short run), skipping sleep is counterproductive.

“If you’re having symptoms of sleep deprivation – daytime sleepiness, falling asleep when you don’t mean to, trouble concentrating, irritability – the only solution is to allow yourself more sleep,” Krystal says.

Sleep Stealer: Pregnancy

Your back hurts, you have to pee, the baby’s kicking.

“As the pregnancy progresses, you have increased risk of restless leg syndrome, the feeling that you have to move your legs,” Krystal says. That can wake you up and keep you from nodding off. About 70%-80% of women in their third trimester report difficulty sleeping.

Snooze saver: If an aching back is keeping you up, sleep on your side with a pillow between your knees and another one beneath your stomach to support your growing girth.

If you’re experiencing restless leg syndrome, ask your doctor to check your iron levels (low iron has been linked to the condition). And reduce your fluids a couple hours before bed if you’re waking for frequent bathroom breaks.

While you can’t keep a baby from kicking (after all, that’s good movement), being comfortable ups your odds of getting shuteye.

Sleep Stealer: Crying newborn

Get ready: For at least three months - and probably longer - your baby will wake you during the night to be fed, changed or soothed.

Snooze saver: Sleep whenever your baby does, Krystal advises.

“There’s a big temptation to do other things,” like showering, returning phone calls, doing laundry. Resist the urge to multi-task – you need rest.

And don’t fight your fatigue by guzzling coffee; that will only keep you awake when you have the chance to sleep.

MY THOUGHTS

i don't remember babies but i do recall endless worries and countless overbookings.  at 30, there is so much to be done.  So many things to prove. Wanting so much to please. at 30, most people would still be in that finding-your-place-in-the-sun stage. those are real  'sleep stealers'. 

but then, you have so much ahead of you if you're in your 30s.  don't worry so much about lack of sleep. you'll live! and survive to tell your in-your-30s escapades.

unless your sleep deprivation is taking its toll on your health and mental condition - a trip to a doctor will do you good. 

HOW YOU SLEEP DEPENDS ON YOUR AGE

HOW YOU SLEEP DEPENDS ON YOUR AGE

from "Sleep Like a Baby at Any Age"
By Dorothy Foltz-Gray, Special to Lifescript
Published December 23, 2010

When was the last time you had a good night’s sleep? Last year – or last decade? No matter your age, many things can keep you up: kids, deadlines, work worries. Read on for the worst sleep stealers at different life stages – and how to cope with them...

Once we leave childhood, satisfying sleep is often harder to come by.

The average 30- to 60-year-old woman sleeps fewer than seven hours a night, says the National Sleep Foundation. Women are also more likely than men to have trouble falling asleep and staying asleep.

We’re simply not getting enough zzz’s, says Andrew Martin, M.D., director of the Institute for Sleep Medicine at Deborah Heart and Lung Center in Browns Mills, N.J. “[People] need about eight hours a night,” he says.

Without it, our health takes a nosedive: Less sleep may increase your risk of high blood pressure, according to a 2009 study at the University of Chicago. With every hour of lost sleep, risk rose 37%.

Poor sleep also increases your chance of heart disease, cancer and obesity, says Svetlana Kogan, M.D., founder of Doctors at Trump Place, a complementary medicine practice in New York City.

Sleep-deprived people have suppressed immune systems, she says. That means they’re more likely to get bacterial and viral infections, and be depressed.

What’s the answer? Figuring out what’s robbing your sleep at different ages, and facing each one pillow first.

MY THOUGHTS

men seem to fall asleep much faster than us women.  now that we've confirmed that, we should look at different sleep patterns, depending on our age.

my next posts will deal with sleep for women in the following ages:

In Your 30s

In Your 40s

In Your 50s and Beyond (beyond?  how did this sound to you?)

Yoga For Insomnia

Yoga For Insomnia
Written by Andrea Manitsas 

It happens to all of us... well, except for the anomaly or two among us. We are utterly exhausted. We've got a ton on our minds. All we want to do is sleep so we'll be rearing for the day ahead... but it just won't happen. We lay in bed, the same thoughts rolling over and over again incessantly, preventing us from getting any shut eye. When taking a look at the root of your insomnia, you may find anxiety, stress and fatigue resulting from the demands that life seems to place upon us. Your body may be asking you to slow down, your nervous system rebelling. Slowing down can be difficult, but yoga positions and meditation can help.

The next time you wake up at 2:00 in the morning, frustrated with sleeplessness, give yourself this 15-minute practice, so your body gets what it needs to sink back into sleep.

1. Five-minute Meditation: We recently brought you Is Meditation A Transformation Fodder for Stress? It's time to put it to the test. Find a comfortable seated position on the edge of a blanket, pillow or cushion. Let the spine be long, resting your hands on your thighs. Close your eyes and begin to tune into your breath. As thoughts come up, try not to give them any power. Just simply let them float by, and bring your attention back to your breath. Focus on deepening, lengthening and smoothing out your breath. You may even put a count to each inhale and exhale.

2. High Lunge Variations: Begin in a high lunge with the right leg in front, knee stacked over ankle and the left thigh strong and lifted. Reach your arms up alongside your ears. Rock your weight into your right leg, and as slowly as you can you're going to drag your right knee all the way into your chest, so that you are balancing on your right leg on an inhale, and then just as slowly step back into your lunge. Do this 5-10 times, and then switch sides.

3. Forward Fold: Feet hip distance apart, fold over your legs, letting your head hang. Take hold of opposite elbows and sway from side to side, imagining all your thoughts dripping out of the crown of your head. Stay for 10-20 breaths.

4. Plow Pose: Lay on your back, arms alongside your body. Swing your legs up over head. Your toes may or may not touch the ground. You can stay her for 10-20 breaths. But if you have some excess energy you need to expend, you can roll from plow to stand, trying to use your core. Then bend your knees, coming all the way to the ground and roll back into plow. You can repeat 5-10 times.

5. Legs up the Wall: Bring a blanket or pillow under your hips right at the wall and swing your legs up. The key is to get your hips above your heart, your shoulders and head resting on the ground. Let your palms face up away from your body, close your eyes, and come back to focusing on your breath.

When you feel the stillness, the peace, the spaciousness - crawl back into bed and give sleep another go.

Looking for another way to cure insmonia? How about some Sexual Healing!

MY THOUGHTS

i doubt i'll ever try these sleep-inducing exercises.  they all seem so very hard.  to do or understand.  whatever!

Get Some Sleep

The Endless Quest To Finally Get Some Sleep

By Lisa Kogan
O, The Oprah Magazine
December 21, 2009

What do Jon Stewart, kava kava, and Siberian goose down have in common? None of them cure a bad case of insomnia. Our sleepless columnist takes a hard look at what's keeping her up at night.

When sleep won't come, the nights are lonely, long, and way too quiet. I have brewed my chamomile tea, taken my rightful place on the sofa (experts insist it's a bad idea to get into bed until you're really ready to doze off), and had three whispered phone chats with three fellow insomniacs. But Margaret's melatonin has finally kicked in, Michael must clean his entire apartment because his housekeeper is coming first thing in the morning to clean his entire apartment (been there), and Anna has to finish reading Jude the Obscure so she can begin writing her son's English report.… I love the woman, but she's a Dr. Phil column just waiting to happen, which means I am left to simmer away in my own particular bouillabaisse of angst.

So I watch Jon Stewart; I fidget and I fuss and I down a pint of blueberries. I stare at the clock and double check that the door is locked and tomorrow's clothes are good to go. I'm too tired for sex, too wired for rest, and too busy kicking myself for all those little things I did not manage to accomplish during the day, like mailing that thank-you note I wrote a week and a half ago, or buying Cascade, or giving birth to two more children and moving to the suburbs. I just can't seem to locate the switch that turns off my brain and closes my eyes.

I have tried blackout curtains and lavender sachets. I have forced myself to lie down at 10 o'clock sharp and rise at the crack of 6:45 for three straight weeks. I have invested in an orthopedically correct, hypoallergenic, dust-mite resistant, Siberian white goose down pillow, and Egyptian cotton sheets. I have subjected myself to a sleep study in which a bazillion tiny electrodes were pasted to my scalp, arms, legs, and face, as well as strapped across my chest and stomach, while a tiny camera recorded my every toss and turn and a not-so-tiny Russian woman monitored my every breath and eye movement. That evening taught me four things:

1. Claustrophobia and a head wrapped in wires do not mix.

2. It takes five shampoos to remove paste from one's scalp

3. I suffer from sleep apnea (the condition in which one can repeatedly stop breathing for a few seconds throughout the night).

4. Knowing that sleeping will cause me to cease breathing does not make the whole falling-asleep process any easier.

I have tried warm milk and cool jazz; I have tried kava kava, valerian, licorice root, and blackstrap molasses. I have restricted my caffeine intake and increased my yogurt consumption —it did wonders for my cousin's roommate. I have tried medication and meditation. The former worked like a charm —until my daughter was born and it occurred to me that with her father often on the other side of the world, it might be nice if I could be semi-coherent in case of fire. The latter made me more tense than ever (and that, my friend, is definitely saying something).

I tend to stress out. Not during the day, mind you. During the day I'm cucumber cool. The problems come when the sun goes down —and, apparently, I'm not alone (though at 3:09 in the morning, it sure feels that way). According to the National Sleep Foundation, 27 percent of us say our sleep was disturbed at least a few nights a week in the past month, due to money woes, the economy, the cost of healthcare, and job worries.

Here, in no particular order, is a partial list of what's keeping me wide awake:

•I worry that I will contract the Ebola virus. I have raised this concern at my annual checkup every year since Outbreak hit the movie theaters in 1995. The conversation is always the same: "Let me ask you this, Miss Kogan; is your apartment brimming with disease-riddled monkeys?" I think for a moment. "No, no, it is not," I answer proudly. "Okay," my doctor asks, making a small note in my file, "did somebody rent Outbreak again?"

•I worry that I have lost my God-given right to go a full month without hearing about Jon and Kate Gosselin. I worry that I'm running out of space in my brain and soon this stuff will start crowding out everything I ever learned about Hamlet. "To be or…" You see? I can only remember the cast of Dancing with the Stars.

•Having been raised in Detroit, I worry that I will lose my job. I also worry that I will lose my health insurance, my TV remote, my teeth, my parents, my home, and my mind. I worry that the only thing I can do is pray my mind goes first so I don't notice that I'm a homeless, unemployed orphan with no ability to pay for prescription drugs, change channels, or chew.

•I worry that acid-washed jeans are making a comeback. And far be it from me to dispense fashion advice, but here's a mantra worth committing to memory: Bon Jovi has moved on, and I can, too.

•I worry that last fall, 30 members of the United States Senate voted no to a measure that would prevent our government from funding military contractors (think Halliburton) who prohibit rape victims from seeking justice against the coworkers who attack them. I literally lie awake at night trying to understand how the people who are supposed to protect us can justify voting no on something so clearly nonnegotiable. And I worry that those guys are sleeping just fine.

•I worry that my boyfriend and I are growing a bit too comfortable with each other. We used to eat dinner by candlelight. He'd read Rilke for me and I'd draw a bath for him. But 16 years is a lot of togetherness. The other night I didn't think twice about asking if he could see Audrey from where he was standing. Warning: If you are faint of heart or weak of stomach, or anyone I've ever dated, read no further because…Audrey is the name I've given my lone, black chin hair —that's right, I've named my chin hair —and, believe me, I'm plenty worried about that, too.

•I worry about every single aspect of my child's life, including but not limited to everything from whether she's getting enough sleep, milk, and attention to whether she's getting too much TV, juice, and pollution. I worry that she will get the H1N1 flu. I worry that all her friends will get it and she'll feel left out. I worry my boyfriend will die before me and I will have to rely on our sleepy, milk-deprived daughter to pluck little Audrey.

•I worry that according to a piece in the October 2008 issue of this magazine, worrying about not getting enough sleep is actually keeping me from getting enough sleep. And I guess, more than anything, I worry that I'll never figure out what it takes to finally get some rest.

But who knows? I keep hoping that not really having the answer to that question is somehow making me and my sleepless friends into better people, forcing us to reach out for a touch of warmth in the existential darkness, and in so doing, drawing all of us closer together. Maybe not. Still, that's the idea I plan to cling to, as soon as I check the lock one last time and decide to call it a night.

MY THOUGHTS

that's right. stop being a worry wart. when something big is happening the next day,i toss and turn all night. call it excitement. call it worry. still, it's hard to get some sleep when you cannot calm down.

6 Remedies for Insomnia

As you can see, I'm fixated with Insomnia as a topic.  I've always been nocturnal. And that's a challenge if you have an 8-5 job. Insomniacs hate the sunlight.  By the time the sun shines through the window, that's the time insomniacs are asleep.  I am sharing this article because they can work.

6 Remedies for Sleep Problems

By Rachel Johnson, Ph.D, M.P.H., R.D., March/April 2008

Can anything we eat or drink help? Here’s what the science says

Unrelenting insomnia has become a part of my life. Colleagues joke about my 3 a.m. e-mails; my husband groans at my late-night online shopping. (He knows I’ve had a bad stretch when packages pile up at the door.) There are weeks when I’d give just about anything for a good night’s sleep. I also know that I’m not alone.

Fifty to 70 million Americans suffer from insomnia. It’s more common among women (I know the hot flashes keeping me awake are caused by declining estrogen and hopefully will pass as my hormones even out). It is also common among people who are obese or have high blood pressure, anxiety or depression. And more and more studies are linking weight gain with sleep loss. A new study in the Journal of Clinical Sleep Medicine suggests that adults should sleep eight to nine hours per night to help maintain a healthy weight. One theory is that lack of sleep disrupts hormones, such as leptin and insulin, which regulate appetite and body weight. Another explanation is that sleep deprivation leaves us too tired for exercise. And since losing sleep can also make us moody, we may turn to food to cheer us up.

I could take one of the many sleep medications touted on TV, but I’d rather not; their long-term use can lead to headaches and possible dependency. Instead, I’m channeling my late-night energy into researching the science behind some common advice

1. Drink some warm milk before bedtime

Decades ago, scientists looked into this folk remedy and posited that tryptophan, an amino acid in milk (and turkey), might be responsible for its supposed sleep-inducing effects. Earlier research had shown that when tryptophan is released into the brain, it produces serotonin—a serenity-boosting neurotransmitter. But when milk (and other tryptophan-rich foods) were tested, they failed to affect sleep patterns. “Tryptophan-containing foods don’t produce the hypnotic effects pure tryptophan does, because other amino acids in those foods compete to get into the brain,” explains Art Spielman, M.D., an insomnia expert and professor of psychology at the City University of New York. Warm milk at bedtime may be comforting, but it won’t boost sleep-promoting serotonin

2. Have a bedtime snack

A light bedtime snack can stave off hunger, a known sleep robber. But eating high-glycemic-index (GI) carbohydrates—hours earlier at dinner—might also help. (High-GI foods cause a greater rise in blood sugar and insulin than do lower-GI foods.) A recent paper in the American Journal of Clinical Nutrition found that when healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-GI jasmine rice rather than lower-GI long-grain rice. While the authors aren’t sure how it happened, they speculated that the greater amounts of insulin triggered by the high-GI meals increased the ratio of tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain. Save high-GI carbs for dinnertime, when their side effect—drowsiness—is a plus

3. Drink herbal tea

Chamomile, lemon balm, hops and passionflower are all touted for their sleep-promoting properties. You’ll often find them in “sleep-formula” tea blends, but unfortunately their effectiveness hasn’t been proven in clinical studies, according to the American Academy of Sleep Medicine. “I don’t doubt these teas work for some. A warm liquid before bed may produce sleepiness by generating body heat,” speculates Spielman. Beware: drinking liquids close to bedtime can mean nocturnal trips to the bathroom. A cup of “sleep-time” tea might be worth a try…if you have a strong bladder.

4. Take a ‘sleep supplement’

Shelves in supplement stores are stacked with sleep formulas. According to one NIH survey conducted in 2002, 1.6 million people tried complementary or alternative therapies like these, and over half of them reported their insomnia improved “a great deal.” However, those glowing anecdotes haven’t been backed up by rigorous scientific study; evaluations of most nutritional supplements haven’t shown any effects whatsoever. The one exception is valerian root, which seemed to help improve sleep with rare, and mild, side effects, such as stomach upset. But finding an effective formulation of valerian root is tricky, since the FDA doesn’t regulate herbal supplements. Don’t waste your money on sleep supplements; hold off on using valerian until standardized formulations become available

5. Have a nightcap.

Though a glass of wine may help you fall asleep, excessive alcohol use can make you wake up in the night. One theory is that alcohol suppresses the REM (rapid eye movement) sleep state that’s critical to a good night’s sleep, says Spielman. “One of my insomnia patients became remarkably better when he reduced his alcohol intake from 20 to three drinks per week.” Drink moderately, if at all; avoid drinking within a few hours of bedtime

6. Cut out all caffeine.

Caffeine affects everyone differently, so if you’re sensitive it might be worth trying to cut down—or limit caffeine to the morning only. This can mean more than just cutting out a cup of coffee. The major sources of caffeine in Americans’ diets are coffee (71 percent), soft drinks (16 percent) and teas (12 percent) but chocolate is also a source. “Our ability to excrete caffeine decreases with age,” says Spielman, so while you might have tolerated four cups of coffee a day when you were 20, you’ll probably need to cut down as you get older. Cut down on caffeine or limit it to the morning; if insomnia persists, consider going cold turkey

I’m going to try all of the above advice in my quest for shuteye. I know enough about the placebo effect to be content with just believing it will work. As for my husband he’ll be content—no, grateful—if my nighttime shopping tapers off.

Rachel Johnson, EatingWell’s senior nutrition advisor, is dean of the University of Vermont College of Agriculture & Life Sciences

MY THOUGHTS

a bedtime snack of carbo is not a good idea for someone who's trying to lose weight. milk is fine. tea us fine. i have coffee only in the morning. i've taken sleep supplements and they work but i don't take them unless absolutely necessary. stress can cause insomnia so being relaxed helps a lot. there are many alternatives. we just need to try them and stick with what works best for us.

Natural Sleep Aids/ Cure for Insomina

Natural Sleep Aids
By Cathy Wong, About.com Guide
Updated October 04, 2007

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

What is Insomnia?

Although it's common to have the occasional sleepless night, insomnia is the lack of sleep on a regular basis. 
Before starting any natural remedies, consult your doctor. Chronic insomnia can itself be a symptom of another condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it's important to see a doctor if you are having trouble sleeping.

Natural Remedies for Insomnia

Here are fourteen natural remedies that are used to treat insomnia.

1) Valerian

Valerian (Valeriana officinalis) is a herb that has been long used as a remedy for insomnia. Today, it is an accepted over-the-counter insomnia remedy in Germany, France, Switzerland, Belgium, and Italy.  Exactly how valerian works in the body is still not well understood. Some studies suggest that like conventional sleeping pills, valerian may affect levels of the calming neurotransmitter GABA.

Unlike many other sleep medications, valerian is not believed to be addictive or cause grogginess in the morning. But valerian doesn't work for everyone. And although studies in labs have been encouraging, clinical trials are still inconclusive.

Valerian is usually taken between an hour before bedtime. It takes about two to three weeks to work. It shouldn't be used for more than three months at a time. Side effects of valerian may include mild indigestion, headache, palpitations, and dizziness. Although valerian tea and liquid extracts are available, most people don't like the smell of valerian and prefer taking the capsule form.

Valerian shouldn't be taken with many medications, especially those that depress the central nervous system, such as sedatives and antihistamines. Valerian shouldn't be taken with alcohol, before or after surgery, or by people with liver disease. It should not be taken before driving or operating machinery. Consultation with a qualified health practitioner is recommended. For more information about valerian, read the Valerian Fact Sheet.

2) Melatonin

Melatonin is a popular remedy to help people fall asleep when the sleep/wake cycle has been disturbed, such as in shift workers or people who with jet lag.  Melatonin is a hormone found naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases.

Melatonin is typically taken about 30 minutes before the desired bedtime. Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin.

The University of Alberta study examined 17 studies with 651 people and found no significant side effects when used for three months or less. The long-term effect of melatonin supplementation is not known. For more information about melatonin, read Boosting Melatonin Naturally.

3) Kava

Kava is an anti-anxiety herb that may be helpful for anxiety-related insomnia. However, the United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava. To date, there have been more than 25 reports of serious adverse effects from kava use in other countries, including four patients who required liver transplants. Learn more: What is kava?

4) Relaxation Techniques

Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. They require a minimum of 20 minutes before going to bed. There are many different techniques:

•Visualization involves imagining a relaxing scene. You can try it in bed before falling asleep. Involve all your senses. If you're imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves--you get the picture. The more vivid the visualization and the more senses you involve, the more effective it will be.

•Relaxation Response - A mind/body technique based on the principles of Transcendental Meditation. Learn how to elicit the relaxation response

•Mindfulness - A type of meditation that essentially involves focusing on your mind on the present. Learn mindfulness.

•Yoga combines deep breathing, meditation, and stretching. A Harvard study found that daily yoga for eight weeks improved total sleep time, the time to fall asleep. If you've never tried yoga before, not to worry. There are many gentle yoga styles to choose from.

•Progressive Muscle Relaxation is a promising natural remedy for sleep. If you've never tried a relaxation technique before, this technique is easy to learn and simple to master.

5) Diet

•Cut out caffeine

Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine.

•Avoid sweets

Although sugar can give a burst of energy, it's short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall.

•Eat foods that help you sleep

Tryptophan is an amino acid that is a precursor to serotonin, which is then converted to melatonin. Carbohydrate snacks such whole grain crackers before bedtime may help to promote sleep. Just be sure to stay away from sweets.

•Eat magnesium-rich foods

Magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. It has also been use for people with restless leg syndrome.

Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, and whole grains.

MY THOUGHTS

tried melatonin. it works. you can stop once your sleep becomes normal

Cure for Insomnia: Sleep Better - Naturally

Sleep Better - Naturally

By Cathy Wong, About.com Guide
Updated December 22, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Getting eight hours of sleep each night helps protect your heart health, keep your stress in check, preserve your memory, and enhance your mood. Yet, a 2009 report from the National Sleep Foundation (NSF) reveals that the number of Americans sleeping a full eight hours nightly has dropped to just 28%. What's more, previous NSF research shows that 67% of American women frequently experience trouble sleeping, while 43% say that daytime sleepiness gets in the way of their daily activities.

Adopt Healthy Habits

If you need to stop skimping on sleep, start by improving your sleep habits so that you sleep better. Stick to a regular bedtime and wake time; use your bedroom only for sleep and sex; and create a sleep environment that's dark, quiet, comfortable, and cool.

Maintaining healthy habits throughout the day can also promote sounder sleep. Cutting back on caffeine, getting regular exercise, and spending time outdoors each day can all guide you toward more restful slumber.

Nighttime Stress Relief

Since stress makes it difficult to fall asleep and stay asleep, creating a stress-reducing bedtime routine increases the likelihood of getting your eight hours each night. Here are five soothing activities to consider including in your routine.

1) Yoga

A daily yoga session may help increase total sleep time in people with chronic insomnia, according to a preliminary study published in 2004. When practiced at bedtime, gentle yoga poses should help ease muscle tension and calm your mind.

2) Progressive Muscle Relaxation

Another means of releasing muscle tension, this technique involves slowly tensing and then relaxing every muscle group in your body. Starting with your toes, tense your muscles for five seconds and then relax for 30 seconds. Move on to your legs, and gradually work your way all the way up to your face. For more intense relaxation, incorporate deep breathing into the exercise.

3) Meditation

Research suggests that meditation may benefit people with sleep disorders. Before you go to bed, try devoting five to 10 minutes to a simple meditation practice.

4) Guided Imagery

Visualizing yourself in a peaceful place (such as a beach, meadow, or mountain setting) can lure your mind away from stress-inducing thoughts and lull you to sleep. To heighten the relaxing effects of this technique, try to imagine the sights, sounds, smells, and textures you might experience in such a place. Listening to a guided imagery CD can also enhance your visualization exercises.

5) Aromatherapy

Certain essential oils such as lavender and chamomile possess sedative properties known to promote sleep. Before bedtime, try taking a bath infused with a few drops of relaxing oils. You can also add a few drops of essential oils to your favorite massage oil and knead away your muscle tension, or shake two or three drops of lavender oil onto your pillowcase and breathe in the calming aroma as you fall asleep.

Natural Sleep Aids

A number of natural remedies and alternative therapies such as acupuncture, traditional Chinese medicine, ayurveda, and herbal medicine can offer further help in achieving healthy sleep.

MY THOUGHTS

relax! relax! relax. or make yourself so tired you'll just drop dead on your bed.

Natural Cure for Insomnia

Is there a natural alternative to sleep medications?

By Cathy Wong, About.com Guide
Updated October 04, 2007
About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Sleep medication is appropriate in certain situations, and many of the newer medications have fewer side effects. If you're currently taking sleep medications, I'd suggest talking with your doctor about whether natural sleep aids might be a good option for you.

There are plenty of natural alternatives that may help people fall asleep and stay asleep. The ones that don't involve taking a herb or supplement can often be combined with medication.

•Cognitive behavioral therapy (CBT) is a form of short-term psychotherapy that involves modifying sleep habits and behavoirs, such as:
•using your bed and bedroom only for sleep
•going to bed and waking up at the same time every day
•avoiding napping during the day
•getting out of bed if you're having trouble falling asleep for longer than 15 minutes
•avoiding caffeine during the day
•minimizing light and noise in the bedroom

CBT is one of the better-researched natural sleep aids. For example, a study published in the Journal of the American Medical Association randomized 75 subjects to CBT, progressive muscle relaxation, or placebo. After 6 weeks, the number of nightly awakenings and time to get back to sleep had been reduced by almost 50 percent in the CBT group, compared to 16 percent in the progressive muscle relaxation group and 12 percent in the placebo group.

National Association of Cognitive Behavioral Therapists

•Visualization is another drug-free option. It involves imagining a relaxing scene using all the senses. It is generally done about 20-25 minutes before the desired bedtime. For example, if you're imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves…you get the picture. Involving more senses is generally thought to be more effective.

•Progressive Muscle Relaxation has also been explored as a natural remedy for sleep. Starting at one end of the body, it involves tensing then relaxing one muscle group at a time, working your way to the other end of the body.

Although the herb kava kava is a herb often marketed as a natural sleep aid, it should be avoided. The United States Food and Drug Administration (FDA) has issued a consumer advisory about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava. To date, there have been more than 25 reports of serious adverse effects from kava use in other countries, including four patients who required liver transplants.

Melatonin is a hormone produced naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when it gets dark. It's also available as nutritional supplements.

A number of studies have found that melatonin supplements lessens the time it takes to fall asleep, promotes sleepiness, and lengthens sleep time. Most studies have been small and very short in duration, so more research is needed.

Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin. And although melatonin is produced in the body in very small amounts, the amounts found in supplements and used in studies have contained much larger amounts. Short-term side effects can include headache and sleeplessness, and it is not known what the long-term side effects are.

And finally, with any sleep difficulty, the first step should be consulting a doctor. Chronic insomnia can be a symptom of an underlying condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it's important to see a doctor if you are having trouble sleeping.

MY THOUGHTS

take out the tv from bedrooom. i've been sleeping so much better hen i did. exercise a couple of hours before bedtime with a hot bath afterwards also helps.