Insomnia

YouTube – Natural solutions for insomnia

Children With Insomnia May Have Impaired Heart Rate Variability (medicalnewstoday.com)
Searching for Sleep (theatlantic.com)
Can’t Sleep? You May Not Be The Only One (smudailymustang.com)
Why Sleep Is The New Sex (huffingtonpost.com)
Sleepless nights ‘shrink your brain’ (telegraph.co.uk)
Daily Dose: Go To Bed For Your Brain (dailywd.womansday.com)
Setting wake-up times, avoiding naps helps insomniacs (ctv.ca)

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Insomnia Fighters – How To Sleep When Your Work Is On Your Mind – free article courtesy of ArticleCity.com

insomnia Fighters – How To Sleep When Your Work Is On Your Mind
by: www.sleepsecrets.info

Excerpt from “How to sleep without pills”

Mr. S. was the account executive of a big advertising agency. His day consisted largely of a series of conferences, all of which both he and the agency considered at least as important as a convocation of the United Nations. At night there was a client to entertain Read the rest of this entry »

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Insomnia Symptom by Gary M. Miller

A common misconception about sleep disorders is that an insomnia symptom is simply “not being able to sleep”. Actually, it is a lot more complicated than that. Insomnia is a complex problem that affects the nervous system and which can also be closely related to breathing problems or other chemical disorders. The problem of “not being able to sleep” is really only one small symptom Read the rest of this entry »

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Study suggests that trouble sleeping leads to increased ratings of pain in cancer patients

Treating sleep problems may improve pain management in patients with cancer

Westchester, Ill. –A study in the April 15 issue of the Journal of Clinical Sleep Medicine suggests that sleep problems lead to increased pain and fatigue in cancer patients. The results indicate that interventions aimed at trouble sleeping would be expected to improve both pain and fatigue in this patient population.

Results show that more than half the sample reported having trouble sleeping, with 26 percent reporting moderate or severe trouble sleeping. Compared with patients who reported no trouble sleeping, patients with moderate to severe trouble sleeping reported significantly more fatigue, pain and depressed mood. Using structural equation modeling analysis to evaluate causal relations and directions of effect, the best-fitting model indicates that trouble sleeping led to increased ratings of pain.

According to the authors, the relationship between pain and sleep often has been assumed to be reciprocal. In the present study, however, a model of reciprocal causation could not be fit to the data, and models in which pain caused trouble sleeping did not fit as well as the model in which trouble sleeping caused pain.

“We believed we would find a bi-directional relationship between insomnia and pain, but instead found that trouble sleeping was more likely a cause, rather than a consequence, of pain in patients with cancer,” said lead author Edward J. Stepanski, chief operational officer at the Accelerated Community Oncology Research Network in Memphis, Tenn.

The study included demographic, clinical and patient-reported outcomes data from 11,445 cancer patients undergoing treatment at the West Clinic, a large community oncology practice in Memphis. Participants had an average age of 61.5 years, and 74 percent were female. Breast cancer was the most common form of cancer, and about 25 percent of study subjects had received chemotherapy in the last 30 days. Increases in depressed mood also led to increased ratings of pain.

Younger age and recent administration of chemotherapy were both associated with increased trouble sleeping. According to the authors, younger patients often receive more aggressive chemotherapy than older patients; therefore, younger patients may be exposed to more treatment-related toxicity.

Stepanski stated that several studies have shown that cognitive behavioral therapy (CBT) improves sleep in cancer patients who have insomnia. He believes that this type of intervention may decrease patients’ pain and fatigue by improving their sleep.

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More information is available from the AASM about sleep and breast cancer at http://www.sleepeducation.com/Article.aspx?id=1076 and about cognitive behavioral therapy at http://www.sleepeducation.com/Treatment.aspx?id=5.

The Journal of Clinical Sleep Medicine (JCSM) contains published papers related to the clinical practice of sleep medicine, including original manuscripts such as clinical trials, clinical reviews, clinical commentary and debate, medical economic/practice perspectives, case series and novel/interesting case reports. In addition, the JCSM publishes proceedings from conferences, workshops and symposia sponsored by the American Academy of Sleep Medicine or other organizations related to improving the practice of sleep medicine

For a copy of the study, “The Relation of Trouble Sleeping, Depressed Mood, Pain, and Fatigue in Patients with Cancer,” or to arrange an interview with an AASM spokesperson, please contact Kelly Wagner, AASM public relations coordinator, at (708) 492-0930, ext. 9331, or kwagner@aasmnet.org.

AASM is a professional membership organization dedicated to the advancement of sleep medicine and sleep-related research. As the national accrediting body for sleep disorders centers and laboratories for sleep related breathing disorders, the AASM promotes the highest standards of patient care. The organization serves its members and advances the field of sleep health care by setting the clinical standards for the field of sleep medicine, advocating for recognition, diagnosis and treatment of sleep disorders, educating professionals dedicated to providing optimal sleep health care and fostering the development and application of scientific knowledge.

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Natural Cures For Insomnia – A Safe, Permanent Solution To Your Sleeping Problems

If you are someone who regularly takes sleeping pills to get a good night’s sleep, here’s a question for you – have you ever considered trying natural cures for insomnia? If you haven’t, you should definitely consider trying them. There are some very good homeopathic remedies available to treat insomnia and you’ll be surprised to know that they are far more effective and safer than the sleeping pills you take.

First of all, you should know that insomnia is not as bad as you think. It is not a disease, but a symptom of a sleeping disorder. Usually, people do not get a good night’s sleep when their mind is preoccupied with something. It’s a psychological, rather than a physical problem. The leading causes of insomnia are anxiety, stress and depression. Physical exhaustion can be another reason, but this is usually only temporary. When your physical system heals itself and you are fully rested, your natural sleep rhythm will Read the rest of this entry »

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Vedic description of insomnia

The best description of the causes and treatment of insomnia comes from Vidura Niti a dialogue between Vidura and Dhritasashtra, said Dr KK Aggarwal President Heart Care Foundation of India and Director IMAAKN Sinha Institute. .

Vidura said: “Sleeplessness overtakes thief, a lustful person, him that has lost all his wealth, him that has failed to achieve success and him also that is weak and has been attacked by a strong person”.

He therefore described five basic reasons for insomnia and even in today’s science they are true. No new cause has been added in this list of stress induced insomnia.

The situations are:

1. A thief

2. A lustful person

3. A person who has lost all his wealth

4. A person who has failed to achieve success

5. A person who is weak and has been attacked by a strong person.

Ayurveda describes sleeplessness as an aggravation of vata & pitta dosha. The number one cause of the same is mental tension; suppressed feelings & acute bitterness. The above five situations again hold true to this effect.

Apart in allopathy other causes of insomnia mentioned are constipation; dyspepsia; excessive intake of tea, coffee & alcohol and environment Factors-excessive cold, heat or change of environment. They are in most of the situations the effect and not the cause of insomnia.

The treatment of insomnia involves either suppressing the emotions with drugs or root level eradication of stress with proper counseling.

Bhagwad Gita, Chanakya Nitiu and Vidu Noti are all the high level counseling books of ancient era and provide texts and sutras even true today. Bhagwad Gita was a counseling when Arjuna went in an acute anxiety state and was not being able to decide whether or not he should fight with his near ones. He said: my legs are trembling, my bows are leaving me, by body is shaking, what should I do”. The principles of Gita today are incorporated as the principles of Bhagwad Gita and they are minimal 18 counseling sessions, second and last session the longest, in the first session only listen, reassure the person repeatedly.

Chanakya again gave principles of how to manage conflicts and win over others by way of different principles. One of his main teachings was that money earned by unfair means can only last for eight years.

Here are some of the sutras of Vidura Niti

Do not inhabit a surrounding where you are not respected, cannot earn your livelihood, have no friends, or cannot acquire knowledge. (1.8)

Do not reveal what you have thought upon doing, but by wise counsel keep it secret, being determined to carry it into execution. (2.7)

Consider again and again the following: the right time, the right friends, the right place, the right means of income, the right ways of spending, and from whom you derive your power. (4.18)

A wise man should not reveal his loss of wealth, the vexation of his mind, the misconduct of his own wife, base words spoken by others, and disgrace that has befallen him. (7.1)

One of the answers to insomnia is learning meditation as described in Patanjali Yoga Sutra or Yoga Vashistha. It is based on the principle of concentrating on the present, which shifts the inner environment from sympathetic to para sympathetic mode. 20 minutes of meditation morning and evening provides the same biochemical benefit as gathered from 7 hours of deep sleep

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Don’t underestimate the benefits of a good night’s sleep

By Joe and Teresa Graedon King Features Syndicate
March 29, 2009, 5:32PM

The old wives have just been proven right again. They always claimed that if you wanted to stay healthy, you needed to get a good night’s sleep. That was usually defined as about eight hours.

In our modern, fast-paced lives, many of us act as if this advice were a quaint relic of a bygone era. And with the downturn in the economy, money worries have many people tossing and turning. A recent survey by the National Sleep Foundation found that one in five Americans gets less than six hours of sleep a night.

Only about one-fourth of us follow grandmother’s advice to get at least eight hours of shut-eye. Scientists are confirming, though, that ignoring the old wives’ wisdom may have negative consequences for our health.

Researchers at the University at Buffalo recently reported to a conference of the American Heart Association that people who habitually get less than six hours of sleep nightly are at higher risk of developing type 2 diabetes.

The investigators measured fasting blood glucose levels in volunteers. The participants were queried about their workweek sleep habits. After six years, fasting blood glucose was measured again. Those who got less than six hours of sleep daily were more likely to have higher levels of blood sugar, a condition that can lead to diabetes.

This isn’t the first study suggesting that inadequate sleep might be linked to a higher risk of blood sugar problems. In 2005, researchers reported that either too little or too much sleep was associated with diabetes (Archives of Internal Medicine, Apr. 25, 2005).

Blood sugar control isn’t the only problem associated with sleep disturbances. Other research has shown that cardiovascular complications are more common when people don’t sleep well.

But wait, there’s more. The immune system also seems to be sensitive to sleep time. A recent study revealed that subjects who averaged less than seven hours of sleep a night were roughly three times “more likely to develop a cold than those with eight hours or more of sleep” (Archives of Internal Medicine, Jan. 12, 2009).

Other health hazards associated with too little sleep include depression, heart disease and weight gain. This may be part of a vicious cycle, since obesity can contribute to sleep apnea, which in turn contributes to insomnia and heart disease.

With so many people sleeping poorly, it is hardly any wonder that the pharmaceutical industry promotes pills for insomnia. Drugs like Ambien (zolpidem) and Lunesta (eszopiclone) are very popular, but they do have side effects.

To learn more about the pros and cons of sleeping pills and many nondrug approaches to overcoming insomnia, readers of this column may wish to review our new Guide to Getting a Good Night’s Sleep. Anyone who would like a copy, please send $3 in check or money order with a long (No. 10), stamped (59 cents), self-addressed envelope to: Graedons’ People’s Pharmacy, No. I-70, P.O. Box 52027, Durham, NC 27717-2027. It also can be downloaded for $2 from our Web site: www.peoplespharmacy.com.

Exercise during the day, a hot bath an hour before bedtime and dietary supplements such as melatonin or magnesium may help many people relax and get the sleep they need to stay healthy.

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Insomnia’s negative effects

March 25, 2009

From Submitted Reports

One-third of Americans are losing sleep over the state of the U.S. economy and other personal financial concerns, according to a new by the National Sleep Foundation (NSF) and Cardinal Sleep Disorder Centers of America. The poll suggests that inadequate sleep leads to unhealthy lifestyles and negatively impacts health and safety.

NSF’s Sleep in America poll reveals striking disparities in the sleep patterns, health habits and quality of life between healthy and unhealthy Americans. Those in good health are two-times more likely than those in poor health to work efficiently, exercise or eat healthy because they are getting enough sleep.

The number of people reporting sleep problems has increased 13 percent since 2001. In the past eight years, the number of Americans who sleep less than six hours a night jumped from 13 percent to Read the rest of this entry »

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Sleep, elusive sleep

By Cindy Pan and Leah Hechtman

March 22, 2009 12:00am

DIFFICULTY in falling asleep is a fairly common problem with around one in five people suffering from poor quality or quantity of sleep at some point in their lives.

To re-establish healthy sleep habits try to wake up at the same time each morning, avoid napping and go to bed around the same time every night. Minimise caffeine intake, especially after 4pm.

Excessive alcohol can also cause sleep disruption and decreased deep sleep.

Avoid exercising or eating large meals in the hours before bed and try to establish a regular bedtime routine that helps you wind down, such as having a bath or listening to soothing music.

Sleeping pills should be avoided as far as possible, so talk to your doctor first about whether short term or occasional use of sleeping medication would be appropriate in your case. – Dr Cindy Pan

The vicious cycle of insomnia is awful. Insomnia is often the end stage of longstanding exhaustion and stress, and indicates the body needs repair.

The first priority is to establish a regular sleeping routine. Literally forcing yourself to wake at the same time each day will promote regulation of your sleep-wake cycle.

Even though it is hard at first, get up at sunrise and go for a walk!

Avoid foods that contain tyramine, such as citrus fruits, red wine, cheese and chocolate, as well as alcohol, caffeine and tobacco.

Foods rich in the amino acid tryptophan, such as turkey and tuna, help induce sleep. Useful herbal remedies include chamomile, valerian and passionflower. – Leah Hechtman

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To beat insomnia, spend less time in bed: Study

WELLINGTON: Can’t get to sleep? Well, then stay up, say researchers at Auckland University who have discovered a potential breakthrough treatment for insomnia

According to scientists, the key to sleeplessness is to force bad sleepers to spend less time in bed. First, insomniacs are told to keep a detailed diary of the time they spend in bed asleep and awake. Then, they are asked to change their habits, reducing the time they spend in bed each night by the number of hours they would spend lying awake.

After a couple of weeks, many patients discovered that they were tired enough to start sleeping better. When the insomniacs in the study underwent the therapy, 80% to 90% said their insomnia had improved.