Whether you are part of an official sleep study or you just desire a solution for yourself, one tool that will help you find the sleep you are being deprived of is a sleep diary. One of the most frustrating issues of having a sleep disorder is the not knowing why it’s happening to you. This is the first step in finding an insomnia cure.
A sleep diary will help you identify the reasons you’re not getting enough rest at night. There is no exact right or wrong sleep pattern, but having a diary that records your slumber will help you see when (and why) your sleep routine is making you feel deprived and exhausted.
If you are suffering from sleep deprivation, your mind may not function as effectively as it does when you are getting adequate rest. A diary will help you remember the details of why you woke up, or what caused you to have trouble getting to sleep.
You’ll need to record certain details about your sleep, not just whether or not you got any. You’ll want to jot down your pre-slumber routine - were you watching 24 or cleaning house right before bed, or did you have a sugar filled, high-caffeine meal 20 minutes before crawling into bed?
Your diary can identify habits you haven’t picked up on. It doesn’t have to be anything fancy either. Just a piece of paper with grids can be all that's needed to document a record of your sleep activity. You don’t even need to be exact with timelines – if you know you went to bed around 10 PM, write it down – don’t worry if it was 9:55 PM or 10:12 PM.
Keep track of the times you wake up and what made you wake up. Did you get out of bed when you woke up, or just lie there looking at the ceiling? What did you do? How long did it take you to go back to sleep? All of these answers help the sleep study clinic (or you) identify what you’re doing right or wrong.
Try to keep a record of when you fell asleep and woke up, how often (and for how long) you awoke during the night, what medications you were on, what you ate, any naps you took during the day, and when you felt sleepy versus when you were alert and awake.
Note to yourself whether you felt energetic or fatigued when the alarm went off the next morning. Keep track of what you consumed during the day – caffeine, medications, food, etc. At different times of the day, try to note how you feel – energetic or beat down?
Go over your sleep diary and see what adjustments you can make in your lifestyle habits to help get rid of your sleep disorder. If you don’t see anything apparent to your knowledge, then take the sleep diary to a physician and have him or her read through it to see if a professionally-trained medical professional can find the issues you need to address.
Insomnia Cure
Thursday, January 10, 2008
Wednesday, October 17, 2007
All the Natural Sleep Aids GNC Offers, Can't Compare
The most effective natural sleep aids are not found at GNC!
GNC Natural sleep aids along with products offered by other health food stores can be very effective and are by far a better choice than the toxic over the counter medication and prescription drugs that are being so over used by insomniacs. Common choices such as Valerian and Chamomile are know to be effective ways to ease tension and creating a calming effect on the body.
According to many scientific test and experiments conducted by sleep specialists however, nothing can compare to the long term effectiveness of "training" your body. You must develop personal techniques to put your body into the proper sleep mode. The mind is the number one enemy to sound, deep sleep, and you simply must put all the worries, and stressful thought away in order to get the rest our bodies crave and must have to function in a productive manner.
You must focus on your breathing. Count each breath as you
exhale. Count to ten. Repeat several times until relaxation sets in.
Clear your mind of everything and think only of counting each
breath as you exhale.
Identify negative thought and gently pass them out from the focused region of your mind. Continue to focus on your breathing.
Another form of meditation is guided imagery. Guided imagery is
combination of meditation, relaxation, and hypnosis. This method enables you to vision a state of total body relaxation. Make sure you are calm and quiet and that you can't be disturbed.
Use a tape or cd player with ambient sounds to put your body into a proper state for visualization. Typically the visualization will begin with some simple relaxation exercises that include deep breathing. When your body and mind are completely relaxed, your imagination will then come into play.
Some common imagery includes walking along the beach, being the
mountains, or walking through the forest. The guided imagery uses
your imagination to induce peacefulness and relaxation. You will be
guided through the meditation from beginning to end, at which time
you should feel calm and serene.
There are many imagery tapes on the market for you to choose from.
Explore several to discover which sound your body reacts to in the most positive way.
The guided imagery techniques for meditation will help your mind and body to relax and enter a totally peaceful state. Your goal is to be as rested as possible as you prepare to sleep. You're body will thank you in the morning!
Natural Sleep Aids GNC
GNC Natural sleep aids along with products offered by other health food stores can be very effective and are by far a better choice than the toxic over the counter medication and prescription drugs that are being so over used by insomniacs. Common choices such as Valerian and Chamomile are know to be effective ways to ease tension and creating a calming effect on the body.
According to many scientific test and experiments conducted by sleep specialists however, nothing can compare to the long term effectiveness of "training" your body. You must develop personal techniques to put your body into the proper sleep mode. The mind is the number one enemy to sound, deep sleep, and you simply must put all the worries, and stressful thought away in order to get the rest our bodies crave and must have to function in a productive manner.
You must focus on your breathing. Count each breath as you
exhale. Count to ten. Repeat several times until relaxation sets in.
Clear your mind of everything and think only of counting each
breath as you exhale.
Identify negative thought and gently pass them out from the focused region of your mind. Continue to focus on your breathing.
Another form of meditation is guided imagery. Guided imagery is
combination of meditation, relaxation, and hypnosis. This method enables you to vision a state of total body relaxation. Make sure you are calm and quiet and that you can't be disturbed.
Use a tape or cd player with ambient sounds to put your body into a proper state for visualization. Typically the visualization will begin with some simple relaxation exercises that include deep breathing. When your body and mind are completely relaxed, your imagination will then come into play.
Some common imagery includes walking along the beach, being the
mountains, or walking through the forest. The guided imagery uses
your imagination to induce peacefulness and relaxation. You will be
guided through the meditation from beginning to end, at which time
you should feel calm and serene.
There are many imagery tapes on the market for you to choose from.
Explore several to discover which sound your body reacts to in the most positive way.
The guided imagery techniques for meditation will help your mind and body to relax and enter a totally peaceful state. Your goal is to be as rested as possible as you prepare to sleep. You're body will thank you in the morning!
Natural Sleep Aids GNC
Tuesday, October 16, 2007
Valerian Natural Sleep Aid - The Stinky Way to Peaceful Sleep!
Valerian Natural Sleep Aid
Are you always feeling tired, sluggish and anxious? Are you on meds for your symptoms, but not feeling like things are getting better. Are you popping sleeping pills like tic tacs to fall asleep, and then waking up and feeling like death warmed over? Have you considered trying a natural remedy instead of all those chemicals you are cramming into your body? Valerian natural sleep aid could be your solution. It's natures sleep miracle. You will be calm and relaxed minus the harmful side effects of prescription medication.
Valerian Natural Sleep aids may not be the most fragrant herb in the world, but when compared to the benefits, I wouldn't fret about that! Scientific studies proves that the active ingredients in valerian are substances known as valepotriates, which slow down the activity of the central nervous system.
This foul smelling but effective remedy has been proven to be very effective for numerous ailments ranging from treating stomach irritations and abrasions, to relief of nervous anxiety, and most commonly, insomnia and anxiety relief.
The most widely used method of preparation, is to simply mix a few tablespoons of the chopped root in cold water for 6-12 hours and then hold your sniffer and drink it down! most people choose however to doctor up the concoction with your choice of taste enhancer, and enjoy as a hot toddy right before going to bed. You will most definitely fall into a deep sleep faster, and sleep uninterupted as a result. The great thing is, you awaken feeling fresh and alert, not groggy and groggy.
Something I want to say, however, is that a possible side effect of taking the valerian natural sleep aid remedy, can be mild headaches. Most people recommend starting with lower dosages, and increasing slowly over time, as your body adjusts to usage.
In addition to ingesting the valerian for use as an anxiety and panic reliever, you can also use the remedy directly on the skin for medical problems such as cramps, and general aches and pains. Just soak a towel in the herb and water mixture for around 8-10 hours and apply directly to the affected area.
Valerian natural sleep aid, as you can clearly see, has many additional uses than only for peaceful sleep and anxiety relief. It is very versatile, and keeps your body free of addictive chemicals associated with common otc and prescription meds. Try some, and you'll be thankful you tried it.
----------
To experience the most powerful insomnia cure on the planet, visit Valerian Natural Sleep Aid alternative.
For a unique version of this article go to http://www.jetspinner.com/?spinit=11917
Valerian Natural Sleep Aid
Are you always feeling tired, sluggish and anxious? Are you on meds for your symptoms, but not feeling like things are getting better. Are you popping sleeping pills like tic tacs to fall asleep, and then waking up and feeling like death warmed over? Have you considered trying a natural remedy instead of all those chemicals you are cramming into your body? Valerian natural sleep aid could be your solution. It's natures sleep miracle. You will be calm and relaxed minus the harmful side effects of prescription medication.
Valerian Natural Sleep aids may not be the most fragrant herb in the world, but when compared to the benefits, I wouldn't fret about that! Scientific studies proves that the active ingredients in valerian are substances known as valepotriates, which slow down the activity of the central nervous system.
This foul smelling but effective remedy has been proven to be very effective for numerous ailments ranging from treating stomach irritations and abrasions, to relief of nervous anxiety, and most commonly, insomnia and anxiety relief.
The most widely used method of preparation, is to simply mix a few tablespoons of the chopped root in cold water for 6-12 hours and then hold your sniffer and drink it down! most people choose however to doctor up the concoction with your choice of taste enhancer, and enjoy as a hot toddy right before going to bed. You will most definitely fall into a deep sleep faster, and sleep uninterupted as a result. The great thing is, you awaken feeling fresh and alert, not groggy and groggy.
Something I want to say, however, is that a possible side effect of taking the valerian natural sleep aid remedy, can be mild headaches. Most people recommend starting with lower dosages, and increasing slowly over time, as your body adjusts to usage.
In addition to ingesting the valerian for use as an anxiety and panic reliever, you can also use the remedy directly on the skin for medical problems such as cramps, and general aches and pains. Just soak a towel in the herb and water mixture for around 8-10 hours and apply directly to the affected area.
Valerian natural sleep aid, as you can clearly see, has many additional uses than only for peaceful sleep and anxiety relief. It is very versatile, and keeps your body free of addictive chemicals associated with common otc and prescription meds. Try some, and you'll be thankful you tried it.
----------
To experience the most powerful insomnia cure on the planet, visit Valerian Natural Sleep Aid alternative.
For a unique version of this article go to http://www.jetspinner.com/?spinit=11917
Valerian Natural Sleep Aid
Monday, October 15, 2007
Antihistamine Sleep Aid Danger
Antihistamine Sleep Aid
How would you like to experience intermediate blurred vision, constipation, urinary retention, dizziness, forgetfulness, lack of coordination, and continual dry throat and mouth? Sounds great doesn't it! Well that's just some of the wonderful side effects you can look forward to when using over the counter antihistamine sleep aids.
Other concerns associated with using over the counter medications and prescriptions can include rebound insomnia, withdrawal symptoms, various physical side effects, dependency, drug tolerance, and negative interactions with other drugs or chemicals in your system.
These chemical remedies may seem the easiest and quickest way to solve their sleep problems, but the problem is that the causes of insomnia are very complex, and different for every person. A quick fix pill solution can be a very appealing answer for many people, unfortunately, insomnia meds won't cure your sleep problems, and they can very often exacerbate the issue over the long haul.
If you absolutely have to pop a sleeping pill because you are traveling, or perhaps in a great deal of pain, and absolutely have to get some sleep, then pay close attention to the kind of medicine you choose, and take only when absolutely necessary. Place more emphasis on making your sleep habits and sleep environment more conducive to sleep, and you'll do much better in limiting the effects of insomnia in your life.
The bottom line...
If you absolutely must use meds like a antihistamine sleep aid, then make sure you educate yourself about the drugs available, the possible side effects, and interactions with other drugs you are taking. Make sure to start with small doses and increase gradually, according to your doctors instructions. Closely monitor your body's reaction and any side effects you may be experiencing. Try not to use every day, but rather intermittently in order to increase effectiveness and decrease side effects. Most importantly, consult with your doctor and ask for his advice.
Creating a peaceful environment to naturally wind down your body's nervous system and brain functions is by far, the best way to begin experiencing deep and peaceful sleep. Explore these non-med possibilities, and create a better, more content life for yourself.
Antihistamine Sleep Aid
How would you like to experience intermediate blurred vision, constipation, urinary retention, dizziness, forgetfulness, lack of coordination, and continual dry throat and mouth? Sounds great doesn't it! Well that's just some of the wonderful side effects you can look forward to when using over the counter antihistamine sleep aids.
Other concerns associated with using over the counter medications and prescriptions can include rebound insomnia, withdrawal symptoms, various physical side effects, dependency, drug tolerance, and negative interactions with other drugs or chemicals in your system.
These chemical remedies may seem the easiest and quickest way to solve their sleep problems, but the problem is that the causes of insomnia are very complex, and different for every person. A quick fix pill solution can be a very appealing answer for many people, unfortunately, insomnia meds won't cure your sleep problems, and they can very often exacerbate the issue over the long haul.
If you absolutely have to pop a sleeping pill because you are traveling, or perhaps in a great deal of pain, and absolutely have to get some sleep, then pay close attention to the kind of medicine you choose, and take only when absolutely necessary. Place more emphasis on making your sleep habits and sleep environment more conducive to sleep, and you'll do much better in limiting the effects of insomnia in your life.
The bottom line...
If you absolutely must use meds like a antihistamine sleep aid, then make sure you educate yourself about the drugs available, the possible side effects, and interactions with other drugs you are taking. Make sure to start with small doses and increase gradually, according to your doctors instructions. Closely monitor your body's reaction and any side effects you may be experiencing. Try not to use every day, but rather intermittently in order to increase effectiveness and decrease side effects. Most importantly, consult with your doctor and ask for his advice.
Creating a peaceful environment to naturally wind down your body's nervous system and brain functions is by far, the best way to begin experiencing deep and peaceful sleep. Explore these non-med possibilities, and create a better, more content life for yourself.
Antihistamine Sleep Aid
Sunday, October 14, 2007
Ambient Sleep Aid Proven Scientific Breakthroughs
Ambient Sleep Aids
Ambient sleep aids are, by far the better choice for putting your body
into a calm and peacefully state of being that promotes deep, sound
sleep, than the quick fix pill solutions that we are being constantly
bombarded by in every advertisement or commercial we see.
Let's face it life can be very hectic. We are continually over
stimulated by sounds of cars, planes, trains, televisions, machines,
and general hustle and bustle. The body in constantly in a state of
tension, and in order to function properly on a day to day basis, it is
imperative that we find ways to wind down, and de-stimulate in the
evening in order to get the sound sleep that the body so greatly
demands.
Think of all the things that put you in a peaceful state of mind. The
soothing and repetitive sound of waves crashing onto the shore at the
beach. The pleasant sound of birds chirping outside your window as day
breaks. The consistent sounds of raindrops dancing on your rooftop, or
waterfalls cascading over the rock ledges in a scenic canyon. The
rumbling of thunder during a spring storm, and the babbling sound of a
stream as water flows gently, are all sounds that create very strong
influences on our emotional health.
Science in continually researching the effects of these sounds on
people's moods and emotions. Because no two people are alike, and
living environments vary, each individual may have vastly different
reactions to these various sounds.
People associate different sounds with different life experiences and
the effects these sounds have on the brain and central nervous system
can vary greatly from person to person. It's important to experiment so
that you can discover which ambient sleep aids work best for you.
Scientists are continually making astonishing breakthroughs in the area
of ambient sleep aids, and are finding ideal ways to put your body into
the optimum state of being for successful sleep patterns to occur.
The most significant breakthrough in years is a sleep technology that is the
driving force behind the SleepTracks sleep program. It's a methodology that has been proven effective on over 98% of insomnia suffering test subject.
Make a concerted effort to give this, or other non-narcotic sleep solutions a try. Spend some time listening to various recordings and discover how different sounds effect you.
You will love the results you experience!
Ambient Sleep Aid - Sleep Tracks
Ambient sleep aids are, by far the better choice for putting your body
into a calm and peacefully state of being that promotes deep, sound
sleep, than the quick fix pill solutions that we are being constantly
bombarded by in every advertisement or commercial we see.
Let's face it life can be very hectic. We are continually over
stimulated by sounds of cars, planes, trains, televisions, machines,
and general hustle and bustle. The body in constantly in a state of
tension, and in order to function properly on a day to day basis, it is
imperative that we find ways to wind down, and de-stimulate in the
evening in order to get the sound sleep that the body so greatly
demands.
Think of all the things that put you in a peaceful state of mind. The
soothing and repetitive sound of waves crashing onto the shore at the
beach. The pleasant sound of birds chirping outside your window as day
breaks. The consistent sounds of raindrops dancing on your rooftop, or
waterfalls cascading over the rock ledges in a scenic canyon. The
rumbling of thunder during a spring storm, and the babbling sound of a
stream as water flows gently, are all sounds that create very strong
influences on our emotional health.
Science in continually researching the effects of these sounds on
people's moods and emotions. Because no two people are alike, and
living environments vary, each individual may have vastly different
reactions to these various sounds.
People associate different sounds with different life experiences and
the effects these sounds have on the brain and central nervous system
can vary greatly from person to person. It's important to experiment so
that you can discover which ambient sleep aids work best for you.
Scientists are continually making astonishing breakthroughs in the area
of ambient sleep aids, and are finding ideal ways to put your body into
the optimum state of being for successful sleep patterns to occur.
The most significant breakthrough in years is a sleep technology that is the
driving force behind the SleepTracks sleep program. It's a methodology that has been proven effective on over 98% of insomnia suffering test subject.
Make a concerted effort to give this, or other non-narcotic sleep solutions a try. Spend some time listening to various recordings and discover how different sounds effect you.
You will love the results you experience!
Ambient Sleep Aid - Sleep Tracks
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