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Sleep Disorders – Something You Always Want Know About

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Sleep Disorders – Something You Always Want Know About

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Home Page > Health > Sleep > Sleep Disorders – Something You Always Want Know About

Sleep Disorders – Something You Always Want Know About

Posted: May 28, 2011 |Comments: 0
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Definition
A sleep disorder (somnipathy) is a medical disorder of the sleep patterns. It’s vital to know why sleep disorder can deteriorate your health and interfere with normal physical, mental and emotional functioning as it effects your nervous system in the production of the natural hormone melatonin which is necessary for sleep and wakefulness. Polysomnography testing can help to evaluate and detect the patterns of sleep disorder.

The basic of sleep
Why sleep is so vital, you might already know that a normal night of sleep is about eight hours as recommended by most doctors. Why it is vital, because during sleep our bodies repair the wear ant tear of muscle tissue, consolidate memories, and release hormones to regulate our growth and appetites and enhance the immune system, etc. The effect of disorder sleep can reduce the functions of the immune system in fighting against disease and sickness.

Most Common sleep disorders – The symptoms
1. Primary insomnia
Most of us might find hard to sleep and maintaining sleep sometime during our life time because of what ever reasons, but prolonged period of difficulty initiating or maintaining sleep, or both without primary reason is considered the medical issue as chronic insomnia. It effects about 10% of general population.

2. Bruxism
Bruxism is a condition in which you grind, gnash or clench your teeth while sleeping, involuntarily.

3. Delayed sleep phase syndrome (DSPS)
Delayed sleep phase syndrome affects about 10% of all chronic insomnia cases. It is defined as a sleep disorder of people who have a natural inclination to go to bed later other than normal sleep routine and hard to wake up at the desired time as it also interferes with daily activities, such as school or work, that requires to wake up earlier than would otherwise be natural, leading to sleep deprivation and other issues.

4. Hypopnea syndrome
Hypopnea Syndrome is a condition in which an individual experiences overly shallow breathing or a abnormally slow rate of airflow during sleep, leading to disruption in breathing causes lower oxygen absorption that affect the blood oxygen level that disrupts the stages of sleep. Individual with hyponea syndrome even though get full night sleep but still feels tiredness at daytime.

5. Narcolepsy
Narcolepsy is a chronic neurological disorder caused by the brain’s inability to regulate sleep-wake cycles normally, causing overwhelming daytime drowsiness, leading to extreme fatigue and possibly falls asleep at inappropriate times that interferes with daily routine activities. People with narcolepsy often find it hard to stay awake for long periods of time.

6. Night terror
Night terror is defined as a health condition with characteristic of dread, flailing and screaming while asleep. It is most happened to children with age two to six and affects about fifteen percent of all children. Night terror often is paired with sleepwalking.
7. Parasomnias:
Parasomnias are sleep disorders characterized by abnormal and unnatural movements, behaviors, emotions, perceptions, etc. including bedwetting, sleepwalking, nightmares.

8. Periodic limb movement disorder (PLMD)
Periodic limb movement disorder (PLMD) is a condition in which a person crampsor jerks the legs repetitively and uncontrollably during asleep causing excessive daytime sleepiness and falling to sleep during the day. PLMD can occur at any age but happens most common in middle-aged and older people.

9. Rapid eye movement behavior disorder
Rapid eye movement behavior disorder is a sleep disorder characterized by abnormal behavior while sleeping with rapid eye movement. It is mostly associated with the elderly with neurodegenerative disorders.

10. Restless legs syndrome (RLS):
RLS is a neurological disorder characterized by an irresistible to go your legs while you’re sitting or lying down due to comforting if stop.

11. Situational circadian rhythm sleep disorders
Circadian rhythm sleep disorders is characterized as health condition of disruptions in a person’s circadian rhythm, leading to excessive sleepiness and a lack of daytime alertness that interferes with normal work, school, and social needs.

13. Sleep Apnea
Sleep Apnea is a common disorder in which you have one or more abnormal pauses in breathing or shallow breaths during sleep. Each pause in breathing called an apnea can last for a few seconds but sometime minutes. This types of abnormal breathing can occur 30 times or more in an hour.

14. Sleep paralysis
Sleep paralysis consists of a period of inability to perform voluntary movements either at sleep onset (called hypnogogic or predormital form) or upon awakening (called hypnopompic or postdormtal form). It can occur in healthy persons or may be associated with excessive daytime sleepiness, a sudden loss of muscle tone, etc.

15. Sleepwalking
Sleep walking or somnambulism is defined as an disorder of is a disorder of walking or doing any activity when sleeping.These activities can be as benign or extremely hazardous.

16. Nocturia
Nocturia or nycturiais a condition in which you need to get up during the night to go to washroom to urinate.

17. Somniphobia
Somniphobia or hypnophobia is an abnormal dread of sleep. It may result from a feeling of control loss, anxiety around bedtime, panic attacks, repeating nightmares, etc.

18. Etc.

Causes and Risk Factors
1. Genetics
Narcolepsy is a type of neurological sleep disorder caused by a number of genetic abnormalities such as Chromosome 6 also known as the human leukocyte antigen system, inherited from parents affecting certain biologic functions in the brain, together with other environmental factors during the child early brain’s development.

2. Working the night shift
Working night shift may interfere with the brain natural production of the sleep hormone serotonin and normal functions of the inner biological clocks, leading to drowsiness. If this type of problem happened in a prolonged period of time may cause sleep disorder.

3. Medications
Certain types of medicines such as medication for high blood pressure, oral contraceptives, diet pills, anti depression, etc. and medication with with caffeine can increase the risk of sleep disorder.

4. Aging
The risk of sleep disorder increases with age as over half of adults over the age of 65 have some sort of sleep disorder.

5. Smoking
Cigarette contains high amount of nicotine, a stimulant which can cause sleep disorder as researchers found that smokers enhances daytime sleepiness more than do nonsmokers, especially in younger age groups.

6. Illegal drugs
Illegal drugs interfere natural brain normal functions in productions of certain hormones and blocks certain chemicals’ function in transporting vital neural signals, leading to sleep disorder.

7. Alcohol
Although it is considered as a sedative or calming drug, but it increases the number of times a person awakens in the later half of the night, leading to lead daytime fatigue and sleepiness causing alcohol-related sleep disorders.

8. Etc.

Improve your diet
1. Tryptophan rich foods
Tryptophan is an essential amino acid, the precursor to serotonin, in turn, converted to melatonin, via N-acetyltransferase and 5-hydroxyindole-O-methyltransferase activities which are necessary neurotransmitter responsible for transmitting nerve impulses in the brain and induce relaxation and natural sleep, but high levels of tryptophan can increase the risk of drowsiness and cause harmful harmful effects of the age-related increase in brain serotonin. Intake food rich of tryptophan from the food below.
a. Chicken breast and Turkey
b. Tuna
c. Soybean
d. Beef
e. Lamb
f. Halibut
g. Shrimp
h. Salmon
i. Etc.

2. Carbohydrate
Eating foods with high in carbohydrate stimulates the pancreas in production and releasing insulin in the blood stream as it also reduce others amino acids which would otherwise complete with trytophan, leading to the production of serotonin, which in return enhances the production melatonin, the natural sleep induced hormone.
a. Bread and pasta
b. Whole gain cereal
c. Potatoes
d. Apple pie and
e. Ice cream
f. Oatmeal and raisin cookies
g. Etc.
High amount of simple carbohydrate over prolonged period of time can increase the risk of type II diabetes due to over work that diminishes the function of pancreas in production of insulin. It If you are any symptom of sleep disorder, eating turkey combined with complex carbohydrate rich foods would be a better choice for meat and glucose. What is your choice?

3. Chlorophyll
All green plants including algae contain at least one type of chlorophyll, the green pigment of plants which allows plants to absorb sun light and convert them into usable energy. Beside it is best known as oxygen uptaker to the blood, it is also vital to cool the nervous system, to induce sleep due to rich amount of magnesium.
a. All dark green plants( Roman lettuce is the best choice)
b. Algae (Fresh water organic growth is the best choice)
c. Etc.

4. Magnesium
Magnesium is a natural sedative and stabilization of abnormal nerve excitation as it is used in conjunction with other medication to treat depressed elderly type 2 diabetics.. The mineral is vital in manipulating of ATP, DNA, and RNA and many enzymes.
a. Leaf green vegetables (due to high amount of Chlorophyll)
b. Almonds
c. Sesame seed
d. Blackstrap molasses
e. Brewer’s yeast
f. Whole grains
g. Etc.

Improve your Lifestyle
1. Cut down intake of alcohol, cigarettes and caffeine
Alcohol, cigarettes and caffeine are stimulant, some may have health benefits for the small time, but prolonged of period of using them can cause tension of nervous system, affecting the brain in transmitting information between nerve cells and cells in other parts of the body, causing many kinds of disorder, including sleep disorder.

2. Artificial ingredients
Artificial ingredients are man made chemical compounds which have been proven to be harmful to our health and sleep, if eating in measure amounts. Drinking water will keep the body hydrated, dilute toxins concentration and eliminate toxins. Always wash your fruit and vegetables in cold water before eating to prevent pesticides.

3. Toxins induced sleep disorder
Heavy metals and toxic chemicals in the blood can cause sleep disorder. Exposure to heavy metals and toxic chemicals over a prolonged periods of time also interrupt the normal function of brain in production of hormones and hurt to the body organs, leading to diseases, including hormone imbalance and sleep disorder.

4. Improve sleep
There are some steps which you can do to improve healthy sleep and prevent to become a victim of sleep disorder. Researcher found that a excellent night’s sleep not only boosts the immune system in fighting against foreign invasion but also repairs all tear and wear of the body after daily activity in previous day and restore energy and keep you functioning during times when sleep is limited.

5. Eating healthy foods
Eating some kinds of healthy food above enhances the production of serotonin which induces sleep and protects us against the accumulation of toxins by promoting the immune system to cope with today out of our controllable environment hazard.

6. Exercise
Exercise not only improves blood circulation and enhance body movement but also help to cleanse our body organs by eliminating toxins from the blood and lymph system.

7. Weight loss
Weight loss for overweight or obesity person may reduce the symptoms of disorder or cure your sleep disorder entirely. Researcher found that overweight and obese individuals slept less than those of normal weight and sleeping less than 8 hours a day, time of sleeplessness increases proportionally with weight gain of BMI index.

8. Etc.

Detoxification
1. With nutritional supplements
There is no quick way in detoxification, fasting too quick may even harmful to your health. Nutritional supplements not only help to improve our health, restore our energy but also revitalize our metabolism, the chemical processes in our body by restoring and balancing the existing deficiencies of nutrition required by our organs to detox. Types of nutritional supplements used to detox include
a. Beta Carotene
b. Vitamin A
c. Vitamin C
d. Vitamin E
e. Calcium
f. Folate acid
g. Vitamin B Complexes
h. Selenium
i. Zinc
g. Lycopene
k. Etc.

2. With diet
Detox diet is a small-term diet, focused on cleansing environmental and dietary toxins accumulated in our body system, often focused on removing toxins from the body by increasing the frequency of bowel movements and urination, as it provides an optimal conditions for our bodies to focus on self-healing, retore and raise energy levels, enhance organs and system functions, stimulate optimal health, prevent premature aging, disease, etc. by minimizing intake of the amount of toxic chemicals, eating foods with high amount of vitamins, nutrients, antioxidants, high fiber and water.

3. Juice fasting
Juice fasting is a type of fasting and detox diet in which a person consumes only fruit and vegetable juices. Since juice contains small to no fiber, it is often used to cleanse your body toxins by expelling waste from the intestines and colon.The below are used generally in juice fasting
a. Vegetables
Celery, cucumber, bell pepper, etc.
b. Leaf Greens
Parsley, kale, beet greens, chard, spinach, etc.
c. Cruciferous vegetables
Broccoli, cabbage, cauliflower, etc.
d. Root vegetables
Carrots, beets, sweet potatoes, etc.
e. Fruits
Dark grapes, apples, lemon, etc.
f. Wheat grass
g. Etc.

For details of foods of above visit 100+ Healthy Foods Classification or
Super Food Health Effects

4. Organs detoxification
4.1. Liver detoxification
Liver is the first line of defense. It helps to regulate the level of cholesterol in the circulatory system by producing bile to the digestive system. It also help to balance our body hormones such as estrogen level in women as well as protecting our body from inflammation. Weakened liver will cause many types of diseases, such as cholesterol and triglyceride building up in our blood, inflammation, hormonal imbalance, etc. The natural remedies used for liver cleansing include
a. Milk thistle
Milk thistle, a flower plant of the daisy family have been traditionally claimed in treating chronic liver disease. It contains silymarin that helps to protect liver function and the liver in expelling toxins.

b. St. John wort
St. John wort is also known as tipton weed or klamath weed. It has been used traditionally in treating depression. It contains different flavonoids and 3-O-coumaroylquinic acid that has anti-inflammation and antioxidant effects by stimulating the immune system in fighting allergies and liver protection from toxins.

c. Fennel
Fennel contains anethole, polymers and essential oil that helps the liver and pancreas in the metabolism of fats and sugars. It also helps to dissolve stout deposits of the body and restore hurt liver cells that cause jaundice, hepatitis and other liver disorders.

d. Etc.

4.2. Lung detoxification
The best lung cleansing method is exercise. Moderate exercise such as walking, Tai chi only helps to improve the respiratory muscle functions, but also helps our lung to expel toxins accumulated through the air. Natural remedies used for lung detoxification include
a. Wild Cherry Bark
Wild cherry bark traditionally has been used to treat irritable and persistent, cough of bronchitis, and pertussis due to increased irritability of respiratory mucosa. Since it has antispasmodic qualities, it has been used with other herbs to treat asthma and enhance relaxation as well as removing toxins from the lung.

b. Platycodon
Root Platycodon has been used in Chinese medicine for over a century in treating abscesses, respiratory disorders, and intestinal disorders. Study shows that platycodon roots not only help to treat coughs due to purulent sputum and inflammation in the chest area but also removes toxins in the lung.

c. Mullein Mullein contains coumarin and rotenone. It has a long history of being used as a medicine and is an effective treatment for asthma and respiratory disorders. Mullein also helps in soothing the mucous membranes, reducing inflammation and encouraging healthy fluid production in the lungs.

d. Etc.

4.3. Bowl detoxification
Bowel detoxification is particularly helpful for improving body conditions and controlling weight loss. It brushes the intestine clean and helps the liver to cleanse toxins rapidly, so you can get rid of all parasites and plaques in your stomach, intestines and colon. The choice of bowl cleansing include
a. Flax seed
Flax seed contains high amounts of omega 3 fatty acid, fiber and lignan that not only helps in controlling cholesterol in the blood stream and provides essential nutrition to our body, its fiber also helps to soften the stool and promote bowel movements for relief of constipation by removing all toxins accumulated in the colon.

b. Psyllium
Psyllium contains about 70% soluble fiber and 30% insoluble fiber. Besides having proven record in Chinese medicine in treating high levels of cholesterol, its fiber part has been used to treat constipation by softening stools and easing bowel movements.

c. Bentonite
Bentonite is a natural clay that comes from volcanic ash. Taken internally, the adsorbent action of bentonite helps to eliminate and remove toxic material from the intestine.

d. Liquid clay Liquid clay moves through our body and attaches to any bacteria, virus as well as toxins in our intestine and removes them out of our body as wastes resulting in improved intestinal regularity, easing chronic constipation and easing indigestion.

e. Etc.

4.4. Circulatory detoxification
Chelation therapy is the first choice of treatment, with the IV above your head, the substances in the IV help to cleanse the toxic chemicals such as lead, mercury, calcium, etc in your arteries and brain. It is usually applied to people with pre existing heart conditions and between ages of 35-45. Natural remedies include
a. Raw sauerkraut
Sauerkraut is finely shredded cabbage and has been fermented by various lactic acid bacteria with distinct sour flavor. It contains high amounts of vitamin C, lactobacilli and other nutrients that helps to improve blood circulation and increase level of oxygen in the blood stream. It also is said to have done a super job in purifying your blood as well as anti aging effects.

b. Garlic Garlic is nature’s super food. Besides having been used in strengthening the immune system, fighting inflammation and infection caused by bacteria, virus, and chronic illness. It also is a blood thinner, blood purifier as well as increasing the level of oxygen in the blood and improving blood circulation.

c. Dang Qui
Dang qui has been used in traditional Chinese medicine for thousand of years in improving blood quality and purity, and help strengthen the immune system as it supports the body’s removal of toxins in the blood.

d. Etc.

4.5. Skin detoxification
Skin is our body third line of defense. If the weaken liver and kidney can not completely eliminate all the toxins in our body, our body will try to eliminate them through the skin causing certain types of skin diseases such as free radicals.
a. Chromium
Chromium is very vital in rejuvenating the skin condition. It helps to balance the blood sugar, and lower stress and depression. Both are main factors that impact skin problems. It also helps to get rid of skin toxins caused by bacteria and virus infection.

b. Zinc
Deficiency of zinc causes the thickening of skin. It is also a powerful antibiotic in treating acne and other forms of skin diseases caused by skin inflammation and toxins accumulation as a resulting of stimulating the release of vitamin A from the skin.

c. Lecithin
Lecithin is a stout-like substance, or phospholipid, produced by every healthy liver that is needed for a healthy skin. Lecithin helps the body in utilizing vitamins A, D, E in fighting against the bacteria and virus that causes skin problems. It also helps to eliminate the toxins on the skin or around the eyes caused by fatty deposits.

d. Strawberry leaf
Strawberries come in endless varieties but all leaves of all strawberries contain healing tannins. It has also been used to aid in the treatment of anemia, eczema, jaundice and other skin problems caused by weakening of the liver.

e. Etc.

4.6. Kidney detoxification
Our kidneys process a special function to eliminate waste products and extra fluids from our blood. The waste and extra fluids flow through ureters as you urinate. If your kidneys are hurt or weakened, the wastes would build up in the blood causing blood poison and damaging other organs. Natural remedies used to cleanse kidney include

a. Dandelion leaf
Dandelion is a rich source of vitamins A, B complex, C, and D, as well as minerals such as iron, potassium, and zinc. Dandelion root has been used for centuries in traditional Chinese medicine in treating liver disease by stimulating the removal of liver toxins. Dandelion leaf on the other hand are used as a diuretic to stimulate the excretion of urine in removing the toxin accumulated in the kidney.

b. Echinacea
Commonly called purple coneflower. It contains a wide variety of chemicals that not only helps to strengthen the immune system but also stimulates the removal of toxins that causes kidney inflammation and infection.

c. Corn silk
Corn silks are the silky fibers that are found under the leaves and on top of an ear of corn. It contains flavonoids, essential oil and minerals that helps effectively in treating acute and chronic inflammation of the urinary system caused by toxins accumulated in the kidney.

d. Etc.

4.7. How to sharpen your brain
The best method to cleanse your brain is oxygen therapy. By providing the oxygen necessary for brain cells needs, it helps to rejuvenate and sharpen the brain cells. Study shows that oxygen therapy helps to restore some cells in patient with Alzheimer diseases. Natural remedies used to sharpen brain functions include
a. Gingko
Ginkgo is perhaps the most widely currently used herbal treatment in memory enhancing. Extracts of Ginkgo leaves contain active and potent form of terpenoids such as bilobalides and ginkgolides that help to enhance the central nervous system functions. Ginkgo should only be taken under the guidance of a knowledgeable medical professional because of risk of bleeding .

b. Rosmary
Rosemary is a hardy bushy perennial shrub with aromatic, evergreen leaves and pale-blue flowers around the stem. It contains phenolic acids , bitter diterpenes, triterpenes, and flavonoids. it is used for headaches, nervous system disorder as well as preventing forming of free radical with its incredible antioxidant properties.

c. Etc.

5. With Melatonin
Beside it is used as a supplement in promoting immune system and anti-aging, melatonin supplement also benefits for varies sleep-wake rhythm. Melatonin pills work quickly, usually people taking the pill fall into sleep in less than an hour. Unfortunately, prolonged period of using the supplement may reduce the functions of endocrine system in production its own melatonin in regulating the sleep cycle if you constantly supply the body with external sources.
Synthetic melatonin is different than natural one, it can cause some unknown long term effects.
Also researcher have not found out the optimal dose to make the supplement working in perfect objective, it is up to individual to experiment with different dose before finding the right dose for their needs.

Treatments
Treatments for sleep disorders generally can be grouped into four categories:
1. Psychotherapeutic treatments
a. Behavior therapy
Behavior therapy is a psychotherapy pproach based on learning theory with purpose to treat sleep disorder by reinforceing desirable habits and eliminating undesired behaviors by replcaing them with more satisfying behavior.

b. Congnitive behavior therapy
Cognitive behavior therapy is another psychotherapy approach and mental health counseling with a purpose to solve problems concerning dysfunctional emotions, behaviors that affect the the sleep patterns by teaching people specific cognitive and behavioral skills to help them control and preventing dysfunctional emotions, behaviors and cognition through a systematic method.

c. Interpersonal therapy
Interpersonal therapy is another form of psychotherapy approach has been used successfully with depressed patients causes of sleep disorder by improving the quality of patient’s interpersonal world, relationships, etc.

d. Gestalt therapy
Gestalt therapy is a psychotherapy approach based on the philosophy of existentialism and phenomenology by emphasizing personal responsibility, focussing upon the individual’s experience in the present and working together (The therapist and patient) work together to help the patient know the environmental and social contexts of a person’s life. The theory was developed by Fritz Perls, Laura Perls and Paul Goodman in the 1940s and 1950s.

e. Etc.

2. Rehabilitation
Polysomnography is one most common used sleep machine to record patients sleep behavior usually performed at night by monitoring the body functions including brain (EEG), eye movements (EOG), muscle activity or skeletal muscle activation (EMG) and heart rhythm (ECG) during sleep, etc. Once the symptoms of sleep disorder is identified, the specific rehabitation program is desired for the patient to obtain an optimal result.

3. Medications
Medication used depending to particular sleep problems of each individual
a. Anti-Parkinsonian drugs (dopamine agonists)
Used to treat restless legs syndrome and periodic limb movement disorder

b. Benzodiazepines, including in a class of drugs called hypnotics.
Used to treat parasomnias, bruxism (teeth grinding) and small-term insomnia.

c. Non-benzodiazepine hypnotics
Used to treat small-term insomnia.

d. Antinarcoleptics
Mainly used to reduce daytime drowsiness for shift workers or suffered from narcolepsy or sleep apnea.

e. Anticonvulsants
Used to treat nocturnal eating syndrome, restless legs syndrome, periodic limb movement disorder, and insomnia related to bipolar disorder.

f. Etc.

4. Other somatic treatments
a. Surgical treatments
Surgical treatment may sometime is necessary to treat breathing-related sleep disorders in some patients, such as obstruction or airway abnormality.

b. Phototherapy or light therapy
Phototherapy uses bright, specific wavelengths of light in a prescribed amount of time to change the timing of sleep and wakefulness. It is worked specially well for patient with Circadian rhythm sleep disorders such as chronic CRSD, and situational CRSD.

c. etc.

5. Etc.

We will come back with the same subject viewed under the microscope of Traditional Chinese Medicine. At the mean time, delight in reading.

Visit my home page at
http://medicaladvisorjournals.blogspot.com
For more health articles for better living

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Im 12, after my mom gave me a room of my own, I start having sleeping disorder. I also have the dread of darkness, so I have to sleep with a light on. Does anyone knows is there a cure for my problem?
How many sleep disorders are there ?
What are the symptoms of sleeping disorder ?

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CBT, and How It Helps Treat Insomnia Problems

admin — Mon, 30 May 2011 00:14:51 +0000

CBT, and How It Helps Treat Insomnia Problems

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Home Page > Health > Sleep > CBT, and How It Helps Treat Insomnia Problems

CBT, and How It Helps Treat Insomnia Problems

Posted: Feb 01, 2011 |Comments: 0
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CBT, or Cognitive Behavioral Therapy, is essentially a psycho-therapeutic method for dealing with some insomnia problems. It’s an approach which aims specifically at cognitive, emotional, and behaviors considered dysfunctional or problematic and in turn, lead to sleeplessness. There is enough empirical evidence to suggest that CBT can be useful and effective as one of many insomnia cures and treatments. There’s even a fantastic deal of testimonial evidence that suggests CBT is most beneficial when used to augment other insomnia treatments, such as meditation, white noise, and audio therapy. CBT uses 4 basic components to try and combat people afflicted with sleeplessness.

Stimulus control
Sleep scheduling
Sleep restriction
Sleep hygiene education

When deciding whether or not to go the route of CBT, it’s critically vital that you first rule out other possible culprits for your insomnia. This is a excellent general rule for any sleep disorder. In order to be sure your issue really requires one or more insomnia cures, the following must be eliminated, or upon discovery, properly addressed:

Other psychological issues, such as mood disorders, depression, anxiety disorders, PTSD, e.t.c…
Unknown physical illness or disease that remains undiscovered. Insomnia can manifest as the body’s immune system reacts to a new problem, sending alarm signals to the brain that can cause insomnia.
Known medical conditions, such as chronic pain, diabetes, hyperthyroidism, menopause, sleep apnea, restless leg syndrome, e.t.c…
Medication side effects, whether being used as a prescribed treatment or a simple over the counter self medication. It’s always vital to note the side effects, and to watch out for those drugs that contain large amounts of caffeine. (a substantial amount of over the counter pain medication has caffeine included)

For all these reasons it is vital to be assessed by a medical professional first and foremost, and properly tested for any possible ailments and conditions that could either be the cause, or a significant contributing factor to your insomnia. Otherwise you may end up finding insomnia cures that you don’t even need. The second step in CBT for dealing with sleeplessness is to have you author a sleep journal. Some therapists require 1 week of notes, others like to have 2 weeks or more data on your sleep habits before suggesting further treatments. When writing this journal, the patient is questioned to note the following:

alcohol, tobacco, and caffeine use, (and when)
the timing of meals,
how many naps are taken (and when).
when you go to bed,
how long before you turn out the lights,
what time you fall asleep,
when and how many nighttime interruptions or awakenings occur,
when you wake up, and
how long after waking before you rouse from the bed.

Diagnostically, properly noting these things is critical to finding an appropriate treatment within the main components of CBT. Some therapists have journal templates for use, which can make jotting these things down simpler. That said, there are other vital reasons to journal your process for sleeping, otherwise the therapist will struggle with many different potential insomnia cures before finding one tailor made to your own condition.

You should be as candid as possible inside the journal, elaborating on your thoughts regarding slumber. These thoughts can be noted at any time you have them. For example, when you have negative thoughts about sleep at night causing you to dread that slumber won’t come, it will keep you awake. Often called somniphobia, this problem is really known as “excessive nocturnal mentation”. Noting thoughts like this for a qualified CBT therapist is extremely helpful in correcting your problem.

Also vital is your sleep hygiene, which is another area CBT can be beneficial to you. As an example, if you are doing your daily work out at 9pm and need to sleep by 11 pm, your sleep hygiene is, for lack of a better term, crap. If you’re eating heavy meals or egregious amounts of snacks late at night or close to bedtime, a) you won’t sleep well, and b) insomnia will eventually be the least of your health problems. If you are required to be awake at 6am, and you place on your favorite video game at 12 am for a quick run through, well, you have issues with sleep hygiene without a doubt. CBT can advise you how to right these lifestyle faux pas.

Finally, CBT is effective for dealing with stress, which can be the worst culprit for sending you in search of insomnia cures. Qualified therapists can teach you ways of better managing stress – which in turn can allow you the respite you need from the chaos of the day.

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CBT can be extremely helpful to those suffering sleeplessness. To learn more about what to expect and how to best prepare for a therapist, visit Insomnia Cures where Irene critiques and clarifies various cognitive therapies.

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Question

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I want to do CBT at home myself , help me pliz
I am a women of 53 years and since for the past 01 year I have been suffering tremendously from an intense claustrophibic feeling coupled with a grave insomnia problem.Please suggest a way out
Does melatonin help with insomnia?

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ch_selected = Math.floor(Math.random()*ch_queries.length);
if(ch_selected == ch_queries.length) ch_selected–;
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Source: http://www.articlesbase.com/sleep-articles/cbt-and-how-it-helps-treat-insomnia-problems-4149888.html

Article Tags:
insomnia cures, sleep hygiene, sleep restriction, sleep scheduling

Purchasing Sleeping Bags – 3 Tips To Get An Ideal One

admin — Tue, 13 Apr 2010 12:37:45 +0000

Sleeping bags are made nowadays with the different kinds of people in mind. So just like no two people can have
the same kind of sleeping habits and likes, the sleeping bags are also being made differently. The sleeping
bags are made tube very comfortable, warm and cozy and to meet the needs of different people, and at the same
time they are priced very reasonably too. You will find sleeping bags to suit the various climatic conditions
too.

1. Select the sleeping bag according to the location

When you go out to buy yourself a sleeping bag the first thing that you should keep in mind is the weather
condition of the place where you plot to go camping. This is indeed the most vital factor, because if you
are going to a very cold place you will obviously need a heavier warmer sleeping bag, and if the temperature is moderate a light weight sleeping bag will do. On the other hand if the weather is wet then you must ensure that
you have a water proof sleeping bag. Some materials that are used in sleeping bags, like natural down, loose
the properties for insulation and will not keep you warm enough.

2. Keep the material of the sleeping bag in mind
While checking out the material that a sleeping bag is made of you need to reckon of the pros and cons of the
natural as well as synthetic materials. The natural ones no doubt will be more comfortable and keep you warmer
but will be very heavy to carry around. Whereas the synthetic ones will work well even if they are damp.
Though the nylon shells are more durable the protection that they provide is not as much as micro fiber against the cold. But, micro fiber is also more expensive. Thought he cotton sleeping bags allow more ventilation
and breath better, they are very heavy. So it is better to do some research and reckon about the kind of
sleeping bag that would be most suitable for you.

3. The sleeping bag’s shape
The shape of the sleeping bag is something that has a lot of different characteristics too. A rectangular
sleeping bag gives a camper more space but leaves a lot of room in between to be warmed up, but can be zipped
up together and used as a bed if required for more sleeping space. On the other hand a mummy sleeping bag keeps the camper warm and snug and is used by campers in colder environments. But, someone who like to go
around a lot in their sleep may not find this kind of a bag very comfortable and may find it restricted.
Another kind of sleeping bag is the one that is tapered to the legs and though not as constricted as a mummy
bag still restricts movement. Any sleeping bag will have a longer span of life if a sleeping bag liner is
nserted into the bag as this can be taken out and washed easily.

Abhishek is an avid Camping enthusiast and he has got some fantastic Camping Secrets up his sleeves! Download his FREE 84 Pages Ebook, “How To Have An Unforgettable Camping Vacation!” from his website http://www.Camping-Guru.com/768/index.htm . Only limited Free Copies available.

You Suffering From A Sleep Disorder Or Sleep Deprivation

admin — Tue, 13 Apr 2010 12:35:41 +0000

Sleep deprivation in America has become a larger problem than most will admit. It is estimated that
Between fifty and eighty million people are suffering from sleep deprivation at this moment and that
Most people will experience sleep deprivation sometime in their lives. Of course there are many
Reasons and at varying levels that people will be affected. But do you know the difference between sleep deprivation and a sleep disorder? One is a result of and the other is the reason for.

In other words you could have insomnia, which is a sleep disorder, and suffer sleep deprivation, which is the result. For more details www.activities-small-fingers.com The reason I make this distinction is because too many people believe that they are suffering from a sleep disorder when they start missing sleep but when you carefully diagnose the problem, it might not be a disorder.

A simple example is: a dog is barking outside your window at night keeping you awake. After a few nights of this, you are experiencing sleep deprivation. Stop the dog from barking and you solve your problem. Unlike a sleep disorder, which could result from a psychological or physical issue in your life, sleep deprivation is the result.

Unfortunately a major problem today is too many people go undiagnosed and will not get the necessary treatment for their problem. So it is vital to recognize what is causing you to have sleep deprivation in order to seek the right treatment. Sleep deprivation can turn into a disorder, like insomnia, if you don’t get help. It can start as a mild case where you lose sleep for a few nights to a severe case where you are losing sleep for weeks or even months. So it is imperative that you examine what’s going on in your life to seek the cause.

Are you going through a stressful time and are doing a lot of worrying? Most people who are experiencing a stressful time in their life lose sleep because they lie awake all night thinking of their problems and their minds become their worst enemy.

Could it be something deeper that you can’t easily recognize? You should always seek a doctor’s help for both identifying your issue and remedies to take care of it. Sometimes it’s as simple as taking some sleep medication for a small period of time to get you back into a natural sleep cycle. For more details www.tips-getting-healthy.com The main point is to identify the underlying cause and then seek alternatives that can help.

Remember there are dozens of sleep disorders out there such as insomnia, apnea, night sweats, and so much more. The key is to identify the underlying cause and recognize that if you are loosing sleep over an extended period of time, you are suffering from more than just sleep deprivation, you are suffering from a sleep disorder. Seek medical help in determining just what it is and you can buy the proper treatment.

http://www.insomnia-battle.com
http://www.terrible-breath-secrets.com

Sleep Apnea Test – Yes, Virginia, There Is A Home Test!

admin — Tue, 13 Apr 2010 06:22:07 +0000

A sleep apnea test is normally done in a sleep lab. But, just as with everything else, technology is making this aspect of testing for sleep apnea simpler. The home testing market is growing for those who suspect they may have sleep apnea. In 2007 the American Academy of Sleep Medicine (AASM) rethought their policy and now they approve the use of home tests for those who are eligible. Along with the AASM, insurance plans such as Medicare and Medicaid are also approving payment for the tests.

What Patients are Eligible?

The home test for sleep apnea is not for everyone. The AASM will only approve the home test for people who meet the following;

1) You must be between 18 and 65. They do not approve the tests for children or the elderly.

2) You are in the category of being at high risk for medium to critical sleep apnea. The risk includes breathing pauses while sleeping that have been recorded or witnessed, being severely overweight, extreme sleepiness during the day and snoring that is loud and often.

3) You have no major medical issues such as congestive heart failure or lung disease to name a couple.

4) You have not been diagnosed with narcolepsy, insomnia, circadian rhythm sleep disorders or central sleep apnea.

The home kit is an simple to use sleep strip that is really a mini-computer. It records the airflow through the nose and mouth and then the results are looked at by your doctor. The results will tell the doctor if there is indeed sleep apnea and how severe it may be. The strip is simple to place on yourself with very small training.

The sleep apnea test now available is so simple to use and safe as well. This test can be taken in your bedroom, where you feel more comfortable sleeping. Rather than being in a weird place trying to go to sleep, the test can be taken in your home. You will not feel that you are being stared at (which you are) and the room is familiar. The self-testing device uses a recording device which can sit on your nightstand. Sensors are provided that measure pulse, chest movement, oxygen level, breathing and snoring (if you do indeed snore).

The materials to show you how to use the sleep apnea test are all provided and the test is quite simple to know. All the information that is collected while you are sleeping is examined and studied. A report is made and sent to your doctor. He will look at the report and inform you of whatever action he thinks is necessary.

The home test is a small pricey but in comparison with what a sleep study that you go to a clinic to have done, it may not be so terrible. Of course, there are studies from time to time that are done for research purposes. If you really do not want to go to a lab to have this test done, a home test can be the right choice for you. As long as you meet the criteria, there should be no problem taking the sleep apnea test in your home.

Concerned about your sleeping problems? Take a small Sleep Apnea Quiz, visit http://www.SleepApneaMadeSimple.com Dianna Yvonne Smith is a consultant and expert in several areas of internet marketing. She has published articles and e-books in the family, home, fitness, business and cooking categories.