There’s more than meets the eye when Doctors prescribe pills.

If you’ve had insomnia for a while, you’ve probably been through several pills to help with your sleep, and found that they don’t work as advertised, or have nasty side effects.

And if you’ve been to a doctor for sleep treatment even once, you already know that they don’t have all the answers.

As it turns out, most doctors only get about 1 hour of training on insomnia during their education… even though 10% of their patients have chronic insomnia.

Doctors can’t explain even the basic fundamentals of insomnia — such as how brainwave speed is what causes or prevents sleep — but they can prescribe pills to help you deal with it.

There’s a secret that Doctors don’t want you to know about why it’s so easy to push pills… and how much money pill companies put into the system to make sure it keeps running…

To find out more… and to learn about the basic fundamentals of sleep that EVERY doctor should know (but doesn’t)… watch the video below.

MEDICAL DISCLAIMER

While this guide provides information on insomnia and sleep strategies, it is not a substitute for appropriate medical diagnosis or treatment. If you are having a persistent problem, you should consult your physician.  The author of this guide is not a licensed practitioner of medicine.  All of the information, suggestions, and techniques in this guide are, therefore, meant for informational purposes only. The readers are encouraged to verify for themselves all of the information within this website before making any decisions based upon the advices in this guide. The author shall not be held liable for any decisions resulting from the usage of this guide. Before making any changes in prescribed health-care regimes, consult a licensed practitioner.

Restless Legs Syndrome, called Ekbom syndrome by scientists, not only affects the quality of your sleep, but also keeps any person you sleep with awake too, as you’re likely to kick around during the night.

What causes restless legs syndrome?  Different people suffering from restless legs syndrome experience different symptoms, such as cramps, a feeling of bugs crawling under your skin, pain and throbbing, among others.  The results, however, are basically always the same - during periods of rest, your legs get frantic… and your hands may sometimes even go frantic, too.

So how can you combat this imbalance in brain chemistry?  Here’s what the doctors recommend:

1. Exercise before going to bed. Exercising during the day has shown that you will be less likely to be bugged by RLS during the night.  For best results, you should do deep knee bending and other leg exercises just before going to bed.  Exercise helps by releasing endorphins, the body’s natural painkilling substances that may ease restless legs symptoms.
2. Take vitamin supplements. Studies show that iron deficiency can cause restless legs syndrome, and this is just one vitamin deficiency that is thought to cause restless legs syndrome.  To cover all bases, you can simply take a multivitamin and mineral supplement daily to protect yourself against all and any vitamin deficiencies that cause restless legs syndrome.
3. Drink Wine. Some people report relieving their symptoms simply by drinking wine.  Although there’s no scientific evidence behind this, for some people wine does the trick.  Initially, it was thought that red wine could prevent restless legs syndrome, but other wines may have the same effect.
4. Stop smoking. One theory is that smoking impairs blood flow to leg muscles.  This has worked for some people, so if you’ve been thinking about quitting smoking, now might be the right time.
5. Soak your feet. Soaking your feet in cool water just before bedtime is a good way to chill restless leg pain.  Soaking in extremely cold water may result in nerve damage, so keeping the water at least around 50°F would be a good idea.
6. Give your legs a massage. Giving your legs a brisk rub or using a mechanical massaging device brings relief for many people.  Experts say that this shuts off pain impulses caused byrestless legs syndrome.
7. Don’t eat a big meal late at night or before bed. Digesting a big meal causes activity in your nervous system which can trigger symptoms of restless legs syndrome.
8. Avoid caffeine. Some studies have shown that eliminating caffeine from your diet can bring relief.  In general, stimulants can aggravate restless legs syndrome.

Technorati Tags: Cures For Insomnia, Insomnia Remedies, Restless Legs Syndrome

Tags: Cures For Insomnia, Insomnia Remedies, Restless Legs Syndrome

The Daily Battle Against Insomnia

MEDICAL DISCLAIMER

While this guide provides information on insomnia and sleep strategies, it is not a substitute for appropriate medical diagnosis or treatment. If you are having a persistent problem, you should consult your physician.  The author of this guide is not a licensed practitioner of medicine.  All of the information, suggestions, and techniques in this guide are, therefore, meant for informational purposes only. The readers are encouraged to verify for themselves all of the information within this website before making any decisions based upon the advices in this guide. The author shall not be held liable for any decisions resulting from the usage of this guide. Before making any changes in prescribed health-care regimes, consult a licensed practitioner.

By now, you should know that insomnia takes your sleep away from you by causing you to feel negatively about sleep all day long. The cycle of being tired and noticing it (focusing on it) causes you to feel more tired, causing sleep to seem more important, causing less sleep and more tiredness, over and over again in a downward spiral…

How do we stop this cycle? You use your only main weapon: Not giving in, doing the opposite of what you feel like doing – causing you to depend on YOURSELF, not on getting sleep. Rely on YOURSELF for energy, and sleep will seem less important, stopping the downward spiral of insomnia. Here is your weapon, the opposing, upward spiral (upwardly spiraling because the more you do it, the more you build the habit.):

The most important thing to remember is the physical affects of sleep on the body are marginal: It’s what you focus on that truly drains or energizes you.

But remember, this weapon is not as effective without the neuro-linguistic programming (NLP) that arms it. If this weapon is like your Hoover dam, then the following NLP is like the water it uses to generate power (the important part to understand about NLP is that everyone uses it… and most people don’t realize it. When it comes to sleep, you’re more familiar with using negative NLP. When you participate in the daily downward spiral, it’s like taking all the water out of your Hoover dam.)

The key to using this strategy effectively is to really enjoy the energetic activies you do during the day, which can be achieved by continually reminding yourself why it’s so important (because we enjoy what we value.) For this reason, you should keep the following NLP “mind lines” around with you during the day so that you can:

• Change negative thoughts and feelings about sleep or because of sleep as they happen.

• Boost your energetic activities by enjoying them more, filling the “Hoover dam” with water, boosting the upward spiral of energy forward.

Neuro-linguistic Programming Ammunition For Fighting Off Tired Feelings

The following NLP is given in the four most commonly used phrases, but make sure to adjust the statements to express any negative feeling, thought, image, or belief that comes up for you.

1. “I’m aching and feel exhausted because I slept poorly last night.”

2. “I’m miserable and I know that today will be less enjoyable because of my sleep.”

3. “I’m worried about what will happen (or what others will think of me) because of my poor sleep.”

4. “I don’t want to do this (or anything) because of my poor sleep.”

Reflexive: Seeing The EFFECT Of The Thought / Feeling / Image / Belief:

1. What a painful and exhausting statement! Doesn’t saying that make you more aware of how achy and exhausted you are?

2. What a depressing, miserable way of looking at your day! Doesn’t saying this cause you to focus on your misery instead of causing you to get the most out of the energy you have?

3. What is scary and provoking statement! Doesn’t saying this make it more likely to happen? Wouldn’t it be better to focus, and demonstrate your ability instead of demonstrating how tired you are? (Note that others notice your energy much more than they notice the little things that come with being tired)

4. What a restricting statement! You think saying this and doing nothing will make you happier today, or would make you feel better if you did it anyway?

Counter-Example: Do you remember a time when you felt energetic and enjoyed your day even though you were tired?

Positive Prior Cause: Seeing WHY You Even Said This (What Positive Thing Are You Really Trying To Achieve By Saying This?):

1. Aren’t you saying this – over and over – because you really just want to feel energetic and good? Is saying is helping or hurting towards that goal?

2. Are you saying this because you want to be as happy as possible and wish to enjoy your life fully? Is saying is helping or hurting towards that goal?

3. Aren’t you saying this because you don’t want that to happen? Is saying is helping or hurting towards that goal? Are you really just blowing this out of proportion?

4. Aren’t you saying this because you really DO want to do this? Remember, being active will help cure your tiredness, and so if you don’t do it, you’re really just making your insomnia worse.

Thinking Ahead: How Will This Belief Serve You?
[The following applies to all statements...]

How do you feel immediately after saying this? What would happen if you keep saying this? Ultimately, where will this lead if you continue to do this for years to come?

Being Specific: What Are You Actually Referring To?

I find this to be generally less effective for insomnia, but for the right feeling, thought, or belief, this can be incredibly effective…

[The following applies to all statements...]

What are you actually referring to? Can you be specific? Is this really as important when you figure out what you’re really thinking about?

Thinking Objectively: MUST You Think This Way?

What Stops You From Doing The Opposite?

• What’s more important?

1. Do you think that pumping yourself up or doing something energetic is more important than spending that time feeling tired? How would your exhaustion weaken if you always used it as a signal to gain energy and feel alive?

2. Is it more important to feel miserable or to figure out how you can really enjoy your day? How would you feel if you always used that miserable feeling as a signal to think about how you could really enjoy your day?

3. Is worrying about this that important right now, or have you already thought this through? What would it be like if you could catch yourself every time you were over worrying, stopped yourself, and focused on something else that will get you passed this?

4. What’s more important: letting your tiredness get the best of you or forcing yourself to be active? How would your resolve strengthen if you always used this laziness it as a signal to push forward?

   [The following applies to all statements...]

• Do you always feel this way after lost sleep? Does everyone?

• What forces you to think this way? What would happen if you always thought this way? Is this just a bad habit? Do you have to think this way?

• Does this thinking or feeling serve you? How does it enhance your life? (This is a great one to boost the energetic cycle and your positive feelings. You can also ask yourself: Do you value this feeling?)

• To what extent is this actually true or real? What makes it so? Where is the middle ground? What else causes you to feel exhausted?

• How real is your exhaustion? What if you found it vanishing in your mind? What would it be like if this wasn’t so?

• What you want to feel like, or how do you want to think about this? If you were experiencing that right now, what would you be feeling or thinking?

• Is this what you have decided to believe? What would you like to decide?

Using Analogies: How does this compare to…

• The concept used in some of the most rigorous military training in the world, “Body over mind”, or the U.S. Marine saying, “Pain is weakness leaving the body” (think about how this applies to the HABIT of pushing yourself forward, and how exhausting, misery, worrying, or laziness feelings can be signals to improve your perspective.)

• Other times in your life when you gave into a way of thinking, but found that it wasn’t mature enough for the situation.

• Other times your life when you found a change in your perspective changed everything.

• Can you think of any other analogies to help yourself to better deal with this situation whenever it arises?

Review And Practice To Hone Your Skills

Using this NLP is a skill called “Slight of Mouth” by neuro-linguistic programmers. Just like a magician uses “slight of hand” to create illusions, such as a certain card magically appearing in his hand, so too can these lines cause a sudden shift in your perspective and the way you feel. Like any skill, it’s very important you practice so you can better recognize negative thoughts and change them on the spot.

Try changing the following negative ways of looking at sleeplessness, using your new mental skills, to positive, more powerful ways of looking at sleeplessness. Pretend the following thoughts or feelings just happened:

• “I hardly got any sleep last night”

• “I need 8 hours of sleep to feel well rested”

• “My insomnia is going to result in other health problems”

• “I’m distressed about bedtime”

• “Why is sleep so much easier for everyone else?”

• “I feel horrible because I didn’t get good sleep”

• “How will I operate after such a bad night of sleep?”

• “I can’t fall asleep without a sleeping pill”

• “I don’t think I can fall back to sleep”

• “Oh no, I’m awake!”

• “This is going to be another night of insomnia”

• “My insomnia is getting worse”

• “I need more sleep”

Once you’ve changed the above into more positive statements, try replacing them with these positive statements about sleep.

• “I always fall back to sleep sooner or later”

• “I need less sleep than I thought”

• “My sleep is getting better and better”

• “My sleep will be improving as I learn these techniques”

• “If I get my core sleep, I’ll be able the function during the day.” (The first two sleep cycles [about the first 3 hours of sleep] have been shown to make up 90% of the sleep your body needs.)

What other positive statements about sleep can you create to start thinking more positively and confidently about sleep? By replacing negative thoughts with positive thoughts about sleep you’ll gain more control over your sleep and soon start sleeping better as a result. You will also see that you can control negative thoughts, think more positively, and realize the powerful beneficial effect your thoughts can have on your emotions, health, and well-being.

Revisiting the Sleep Beliefs Questionnaire:

Now that you know how to reverse the downward spiral of insomnia, try digging deep into your unconsciousness and change the most powerful attitudes and beliefs you may have about sleep by reviewing the sleep beliefs questionnaire that you took earlier:

1. I need eight hours of sleep every night to feel refreshed.

2. When I do not get the amount of sleep I need at night, I have to catch up the next day by napping.

3. I am concerned that if I go for two or three nights without sleep I may have a nervous breakdown.

4. By staying in bed longer, I can usually get more sleep and feel better the next day.

5. When I have trouble sleeping, the best thing is to stay in bed and try harder to sleep.

6. If I don’t sleep well at night, I know I cannot possibly function well on the following day.

7. When I feel irritable, depressed, or anxious during the day, I know it is because I slept poorly the night before.

8. There is no way I can manage the negative consequences of disturbed sleep.

9. I get overwhelmed by my thoughts at night, and there is no way to control my racing mind.

10. Unless I can cure insomnia, there is no way I can enjoy life and be productive.

© 2009 Red Roars: Cures For Insomnia

Yes, very bad neighbors.Polite request is not an option so I'm looking for a solution for myself. I tried stuffing my ears with cotton and it does dampen the sound a bit but can still hear a bit of the noise. And though noise may not be much, my emotions would go surging which is probably also the reason of me not being able to relax.Is there an ear deafener tool for sleeping? like the ones used in constuction sites, except much more comfortable for sleeping? What type of materials are used for sound proofing a room?(an expensive option)
Note that I only have insomnia when there are unnatural sounds during sleep so only looking for a solution to minimize or,hopefully, eliminate sound.

I used a pair of my husband's earplugs from work once to drown out night time noise and it worked like a dream. Cotton doesn't seem to help much but the little rubber earplugs actually did a great job.
Google some natural teas/herbs to help insomnia. There are things that will help without the use of sleeping pills.

i have insomnia and am wondering how i can deal with it. a friend of mine who has it also says sleeping meds make things worse, so never bothered telling doctor. anyone know another solution or how they get by with insomnia please?

Here are some things you can try to make you sleep better:
1. Improve your sleep habits. Work on your relaxation techniques. Make your environment conducive for sleeping and establish a bedtime routine.
2. Avoid large meals, alcohol, caffeine and nicotine before sleeping. Strenuous activities should also be avoided.
3. A relaxing activity like reading or listening to music will help if you do not fall asleep within 20 or 30 minutes.
4. Limit daytime naps to consolidate a night’s sleep.

I always have a hard time getting to sleep, and I am usually awake till 2 am or later. How can I sleep more easily?

Some things that have helped me or tips I learned in psychology class include:
-Not drinking caffeine at least 4 hours before sleep
- Not eating an hour before sleep
- Making sure all the lights from clocks, stereos, etc. in the room are covered up
- Making the area you sleep in just for sleep, so that you associate it with sleeping. That means don't text, play guitar, etc. on your bed/in your bed.
- Take some deep breaths while starting to sleep, it will help the thoughts in your head go away faster
- Take 15 minutes to relax before going to bed.

That's kinda helped my insomnia, but it does still come back sometimes. Guess not everything can find a perfect cure.

On occasion (2x or 3x a week) I take Clairitin-D for my sinuses. I believe I am allergic to dust or maybe the cat. My sinuses bother me all winter, so I'd guess dust (itchy/stuffy/headaches), and yes I do dust and have my furnace filter replaced. I take no other meds.

On the Clairitin-D 24-hour —anyone know if that's what's keeping me awake? I only sleep 2 hours to 4 hours at a time. Benadryl makes me way too sleepy to function unless I take it at bedtime but then I'm stuffy all day & I'm knocked out too long & sleep late. I need some antihistamine & some nasal decongestant in amounts that relieve symptoms, yet help. Solutions?
Wow - great advice so far. No wonder I can't sleep and my BP is 140/90. I better find a reduced combination that's still effective. Thanks!

Could absolutely be the pseudo in your Claritin. That is a mega dose of pseudoephedrine. Normal doseage is 30mg. Try the plain Claritin and get a box of phenylephrine instead. It will not keep you awake. Take them both every day for my allergies, does make me drowsy, does not keep me awake.

lately sleep is not coming naturally, or i have really weird sleep patterns, like waking up earlier than normal or stuff like that.
are there any natural herbs/spices that can actually cure insomnia I've heard of chamomile tea, but some more advice is much appreciated ^^ thank yooo
im gonna have to get some melatonin

I've heard that valerian root works pretty well, but I've always personally been a fan of melatonin.

Melatonin worked better for me than any prescription sleeping pills, and, because it's a naturally-occuring human hormone, I feel more comfortable taking it, and it doesn't leave me with any kind of a "hangover" the next morning.

I have a terrible insomnia problem and nothing seems to be working. So I thought I'd give acupuncture a chance. I just don't understand how this will work for insomnia. Some info would be great! I'm on my last legs trying to sleep.
I personally have had great results using acupuncture to help me sleep. Without going in to a long explanation, think of acupuncture as "re-wiring" your system to help nurture your body back to it's natural state of health. It's really painless. Your acupuncturist will use tiny needles the size of a human hair, maybe 10-12 of them, while you rest on a treatment table and relax. You may feel better after the first treatment, or it might take a few sessions for you to feel better. The acupuncturists often have Chinese herbs or even tea remedies they use in conjunction to help you.

For me, acupuncture helped me calm down enough physically and mentally to establish good sleep patterns again, and then I no longer needed it. Yay!