How to Stop Worrying & Sleep Better

Without  doubt, the biggest contributor to bad sleep is worry. We are a worried world with genuine reasons to be worried.

However, what we need to learn to do is let these worries go during the day, not wait until our head hits the pillow to start mulling them over in a factory of repetitive thoughts.

Stop Taking Your Worries to Bed
Try to focus on the positive side of the worry. For example; if you are unhappy at work, don’t focus on the day-to-day unhappiness you are feeling, focus on and visualize positively changing the situation.

In this case your goal will  probably be to get a new job, and so in your mind create a picture of what the job will look like when you get there. Here are some pointers to help with the visualization process.

1. Think about a friendly new boss who doesn't nag all the time.

2. Picture your new desk and new environment – a new start!

3. Think about making great new friends.

4. Picture a bigger figure on your paycheck!

Expel Your Worry During the Day to Sleep Better at Night
Expel the worry by filling in the gaps between the worry with where you want to be. Fill these gaps in with the best possible outcomes. Have a clear picture of where you want to be and how it will feel when you get there. Do this during the day twice a day; once in the morning and once in the late afternoon.

By doing this you are dealing positively with the worry during the day, enabling you to go to sleep with a positive mindset. When we suppress worry and fear during the day, our subconscious mind, which becomes active when we get into the sleep zone, begins to push the negativity to the front of the mind when we try to sleep.

Let Go of What Can’t be Changed
If we take the above example regarding work, it's obvious you cannot change where you work right this second, unless you just quit – which probably isn't the best idea.

And so the best way of dealing with worry is to just let go of what can't be changed immediately. When you do this you will find that you come up with new ways of adapting and dealing with the situation. You will start to devise a strategy with steps toward positive change .

Accept where you are now without worrying or stressing about the future. Let go and realize that this moment is just one in a series of your life; a stepping stone to a better place. No situation is permanent, and the only immediate change we can make is in thought.

We can choose how we think about a situation. We choose our perception and judgement, positive or negative. We can shape the outcome of the future by accepting the moment and positively managing our expectations for the future.

Don’t take worry to bed, or else you won't sleep well. Instead, spend the day positively visualizing the steps you need to take to reach a positive outcome.

Sleep well.

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Why Using a Computer Before Sleep is a Bad Idea

Using a computer before bed can cause stimulation of the hypothalamus that interferes with sleep. For those who sleep very well this isn't necessarily a problem, as such people can go from laptop to deep sleep within minutes.

But for those who struggle to fall asleep quickly and/or suffer from periodic waking, the stimulation caused by a computer screen will heighten sleep problems.

In this generation of social networking where pretty much our entire lives are online, it is easy to end up on the computer late into the evening. One last Facebook post, one last email, one more Skype conversation…

Much has been documented on WIFI and the way in which it stimulates brain activity, yet there have been no official warnings regarding computers and sleep.

From my own personal testing I know that using the computer late into the evening affects my sleep. It takes me longer to fall asleep; my brain buzzes with ideas, thoughts and images – I am tired but my brain is restless.

The problem is that the bright light and complex detail displayed on the screen tells the brain it should be awake, and after shutting the computer down it will take a good couple of hours for a bad sleeper to settle into sleep mode.

I recommend turning off the computer at least 2-hours before preparing for sleep. Be disciplined. If your sleep time is 11.30pm then the computer goes off before 9.30pm. It is preferable to read over watching TV very late at night, but the TV does not affect the brain like a computer does.

This is because to accommodate the presentation of small, yet well-defined images, computer monitors utilise smaller dot (pixel) sizes and greater convergence standards than those applicable to television receivers.

In computer monitors, the video frequency (bandwidth), which is the measurement determining how many dots can be transmitted per second to form an image, is generally 15 MHz or greater. But in case of TV or video monitors, the bandwidth is generally not more than 6 MHz. This makes for ‘lighter' viewing, so to speak.

The less brain stimulation around bedtime the better. Allow your brain to settle and your body to relax. Stimulation signals to the brain that you don't want to sleep, and although you may feel tired, when you get into bed your brain will still be ‘buzzing' from the computer.

If you have to use the computer in the evening as part of your job or for essential communication, dim the display as much as possible to reduce the light emitted by the screen. Make the text size bigger, too, so that your brain doesn't have to work unnecessarily hard to process the detail.

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3 Best Herbal Sleep Aids for a Better Night’s Rest

Insomnia affects approximately one-third of the adult population and contributes to increased rates of depression, anxiety, health problems, and social disability.

Understandably, people experiencing sleep problems are increasingly seeking medicinal ways of addressing the problem.

Due to personal experience, I don't recommend sleeping pills, but I am a huge advocate of better diet and lifestyle changes to improve sleep quality. And herbal sleep aids can form part of this holistic approach.

Indeed, the plant kingdom offers some interesting and scientifically proven natural alternatives to pills in the form of sleep herbs.

In this article, I'll look at three herbal extracts that have science on their side for proven improvements in sleep quality, and introduce you to another fairly new nature-inspired supplement.

The Best 3 Herbal Sleep Aids

1. Ashwagandha

The root or whole plant extract of ashwagandha (Withania somnifera) is used to help induce sleep in the Indian system of traditional home medicine, Ayurveda.

It is also used to treat stress, anxiety, and depression.

Subject to numerous studies, ashwagandha has shown positive improvements on sleep – largely because it helps to reduce anxiety.

Ashwagandha Side Effects

Ashwagandha side effects are rare and it is widely considered a safe herbal supplement. However, potential side effects are said to be a rise in body temperature, nausea and irritation in the gastrointestinal system, but these are rarely documented.

Physicians recommend taking a break after two months of continuous supplementation.

2. Passion Flower

Passion Flower, also know as Apricot Vine and Maypop Herb, is commonly found in the woods of the United Sates. A long vine plant, it grows to 30 feet in length and blooms from May to July –  producing flowers and a yellow, ovate seed plenty berry.

Historically, passion flower was used by the Indians of Peru and Brail as a medicinal sedative, and one variety of passion flower in particualar, Passiflora incarnata, is said to treat insomnia.

Due to its sedative effect, passion flower is often prescribed for people who experience trouble falling asleep, and those who experience sleep cramps.

Passion Flower Side Effects

Side effects are rare, but if an overdose is ingested a person may experience fatigue, nausea, drowsiness and/or vomiting. That said, passion flower has been passed as safe for inclusion in food by the FDA.

3. Valerian Extract

Valerian is a perennial plant native to Europe and Asia.

Many scientific studies have shown that valerian can reduce sleep latency and aid in achieving better sleep.

It is also prescribed for anxiety, nervousness and headaches.

Valerian is available in pill form, a tea, and a liquid extract. Taking  450 mg or 900 mg of valerian root at night should help improve your sleep quality.

Valerian Extract Side Effects

The aforementioned cited studies report no side effects on subjects taking valerian. The only recommendation is for future research to look at detecting possible tolerance and withdrawal effects. It has been classified as GRAS (generally recognized as safe) for food use in the United States and the UK.

Tips:

If you're going through a stressful period in your life and you're having trouble falling asleep or staying asleep throughout the night, then these herbal sleep aids are definitely worth a try.

Because these are natural extracts from the plant kingdom, the only potential dependency would be psychological rather than physical, and there is unlikely to be any withdrawal symptoms.

However, it goes without saying that you should always seek to address the underlying causes of sleep problems rather than continue to take supplements.

You need to treat the root cause of the issues, be that stress, depression, or lifestyle influences such as alcohol, recreational drugs, poor diet, working too late into the night on a computer, etc.

Sleep is something that should come very naturally to us. You should get to the end of the day and be yearning for your bed, worn out mentally and physically from the day.

There is no magic sleep herb to cure long-term insomnia, and this is why people tend to turn to sleeping pills – because they provide instant relief.

That said, sleep herbs such as those in this article will help with the underlying problems of anxiety and stress that are causing the insomnia and therefore help you sleep a bit better.

But if you are a long-time sufferer of insomnia, or someone who is experiencing a bad bout of insomnia, sleep herbs may not help.

There is of course no harm in trying; but you might choose to try a course of the Performance Sleep supplement instead, or even in addition to the herbs,

In my experience passion flower and valerian have more direct impact on sleep, and effects should be seen after a couple of days once the extracts have worked their way into your system. Ashwagandha is more of a holistic herb that works on overall health.

Of course it is better to take a natural herb to improve sleep quality than a sleeping pill, and without doubt I am in full support of natural medicine over sleeping pills.

However, in addition to these herbal sleep aids, you should implement a routine of good sleep hygiene, which ultimately will remap your sleep-wake cycle and help you get deeper, more restorative sleep.

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Understanding Circadian Rhythm Sleep Disorders

There are many reasons why you may be having a difficult time getting to sleep. Anything from too much noise to simply not being tired can cause difficulty getting enough sleep. But one thing many people don’t consider are circadian rhythm sleep disorders. But what precisely is a circadian rhythm sleep disorder? How do you know if you have one or not? Is it something you can do anything about? These are good questions, and they deserve good answers.

In simple terms,this type of sleep disorder is any one of a family of sleep disorders based on a person’s natural sleep clock. Many people don’t realize that human beings actually have an internal, biological clock that dictates when and how much they sleep. This is called a person’s “circadian rhythm”.

A sleep disorder based on circadian rhythm is when you have a problem sleeping simply because you get tired and wake up at a time not very good for normal work and school times. This can make it hard on a person, because a person with this type of sleep disorder does tend to get enough sleep, but only when they sleep at the times dictated by their body. Thus, it can be tempting to blow off various responsibilities in order to get a little more sleep.

So what can you do if you have a problem like this? Are there any ways to fix it? There are several ways to deal with this if you know what you’re doing. The most straightforward, but perhaps most difficult, is to simply arrange your life and responsibilities in such a way that you can sleep at the hours and times that are more natural for you. Of course, that doesn’t work for everyone, because not everyone has the kind of life where they can do that.

There are a number of natural sleep aids you can use if you have a hard time falling asleep. One of the more common ones is called Melatonin. Melatonin is sold in one, three, five, and ten milligram tablets, and you can usually find it at your local pharmacy. Melatonin is a natural chemical that the body produces when it’s attempting to sleep. Thus, taking some extra melatonin fools the body into thinking it’s more tired than it really is. This is a great help in trying to sleep.

Another thing many people swear by is certain brands of tea. Sleepy Time Tea, as it’s called, is a special formula that helps the body produce melatonin. The act of drinking a warm cup of tea can also be quite calming, so the double effect of a calming habit plus the extra melatonin can help a person drift off to sleep when they normally wouldn’t be able to.

Ultimately, there’s no right or wrong way to deal with your circadian rhythm being messed up. It’s a hard thing to deal with, and you have to do whatever works for you.

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How Anxiety And Sleep Are Intertwined

There are approximately 40 million Americans who are dealing with sleep disorders and another 20 million who occasionally experience irregular sleep patterns. Anxiety is one of the leading causes of sleep disorders, both on the long and short term. How are anxiety and sleep connected?

Studies have shown that stress and anxiety can interfere with sleep patterns. Seven out of ten adults report experiencing chronic stress or have an anxiety disorder. This statistic corresponds to the number of adults who experience sleep disorders or occasionally experience disrupted sleep patterns.

Individuals who suffer from stress or anxiety have reported that these feelings keep them from going to sleep at night. As a result, they cannot get the eight hours of sleep they need. A study has shown that adults get an average of 6.6 hours of sleep each night, which is not enough. Some individuals also experience difficulties with staying asleep due to their stress or anxiety.

However, the connection between the two is more complex. A significant number of adults report having difficulties with falling or staying asleep because of stress but studies have also shown that sleep deprivation can increase stress and anxiety. Adults who suffer from insomnia and other sleep disorders usually do not miss work because of it. Sleep deprivation can quickly accumulate and greatly increase the amount of stress experienced.

A lack of sleep can impact cognitive patterns, which means individuals experience stress more intensely and might not be able to use their cognitive functions to solve problems. Stressful situations can quickly become overwhelming as individuals are unable to deal with them because of a lack of sleep. Feeling constantly sleepy can also lead to depression, which can in turn worsen an anxiety disorder.

It is possible to break the link between anxiety and sleep by making some changes to your lifestyle. Setting aside some time to sleep is a great way to get started. Adopting a regular bed time routine can also help adults who suffer from stress relax and go to sleep. Staring at a screen before going to sleep actually stimulates the brain and can disrupt sleep patterns.

Anxiety disorders and chronic stress can be treated thanks to therapy or medication. Anti-depressants are often used to help patients deal with anxiety disorders. Treatments such as cognitive behavioral therapy can be an efficient way to get rid of anxiety. Studies have also shown that relaxation methods such as meditation, yoga or relaxing music can help individuals deal with stress and even help them relax before going to sleep.

Sleep disorders and anxiety are closely connected. It is often difficult to determine which problem appeared first. Excessive anxiety can lead to insomnia and other stress disorders while sleep deprivation or irregular sleep patterns can significantly increase stress levels. Both issues should be treated in order to get satisfying results. Therapy or medication are great ways to deal with anxiety and stress while adopting a more structured lifestyle is the best way to improve sleep patterns and get rid of insomnia.

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Can You Get Too Much Sleep

Researchers have not come up with a definitive number of hours of sleep a person needs. This is because there are too many variable which can influence this number. However, all agree that too little or too much sleep can have negative consequences.

There are some simple steps that anyone can follow to help them to regain a normal sleeping pattern.

There may be underlying causes for a person sleeping excessively. Some people may not even think that there is a problem. A person may occasionally need some extra rest for a few nights if they have experienced what is referred to as sleep debt, which is when that person may not have got enough sleep for a period of time. But except for that, sleeping too much has been associated with increased morbidity and mortality rates which makes it a serious matter that needs attention.

In order to establish good sleeping patterns, it is vital to create good routines that will lead body and mind to recognize sleep time. This begins by creating a plan. A generalized plan for each day is a good place to begin. Then, specific tasks for individual days can be added in. By having a structured time for meals and other routine activities, it begins to create a groove in the mind of how the events of the day should unfold.

Using a friendly alarm tone set at the same time, every day of the week will help you to wake up and avoid sleeping too long. If the alarm is annoying or unpleasant, you may just shut it off and go back to sleep angry. Setting the clock at the same time, even on days off, helps to establish a rhythm.

Creating a morning routine that begins upon waking will help to establish the switch from sleep time to awake time. This routine may include a shower, beverage, or a walk around the block. The point is to create the same pattern each day immediately upon waking.

Some people may not have healthy sleep patterns due to alcohol or other drugs. The only solution in this case is to minimize or, preferably, eliminate the toxic substances. Over time, excessive drug use can create many other problems.

Exercising during the earlier part of the day can also be helpful. Getting the blood flowing soon after you rise, has a positive effect on your overall health and your state of mind. However, it should be avoided in the four hours prior to bedtime. Otherwise, the body may still be too stimulated to go to sleep.

Additionally, beverages and heavy meals should not be consumed during the hours prior to sleep. If the body energy is focused on digestion, sleep may not be as restful.

If you or someone you love seems to be needing too much sleep, it is important to fix this with lifestyle changes. Improving your diet and eliminating harmful behaviors can help tremendously. Establishing a daily routine and avoiding toxic substances are both beneficial. Getting more exercise can help help you to regain normal sleep pattern and will also improve your overall health and well-being.

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What Are the Different Types of Sleep Disorders

There are numerous different types of sleep disorders. Some may be caused by other underlying health conditions.

Insomnia

Insomnia refers to the inability to fall asleep or to remain asleep. It can be caused by jet lag, stress and anxiety, hormones, or digestive problems. It may also be a symptom of another condition. Insomnia can be very problematic for your overall health and quality of life, potentially causing:

• Depression
• Difficulty concentrating
• Irritability
• Weight gain
• Impaired work or school performance

Unfortunately, insomnia is extremely common in the United States. Approximately 50 percent of American adults experience it at some point in their lives. The disorder is most prevalent among older adults and women.

Insomnia is usually classified as one of three types:

• Chronic, which is when insomnia happens on a regular basis for at least one month
• Intermittent, which is when insomnia occurs periodically
• Transient, which is when insomnia lasts for just a few nights at a time

Sleep Apnea

Sleep apnea is characterized by pauses in breathing during sleep. This is a serious medical condition that causes the body to take in less oxygen. It can also cause you to wake up during the night.

Parasomnias

Parasomnias are a class of sleep disorders that cause abnormal movements and behaviors during sleep. They include:

• Sleepwalking
• Sleep talking
• Groaning
• Nightmares
• Bedwetting
• Teeth grinding or jaw clenching

Restless Leg Syndrome

Restless leg syndrome (RLS) is an overwhelming need to move the legs. This urge is sometimes accompanied by a tingling sensation in the legs. While these symptoms can occur during the day, they are most prevalent at night. RLS is often associated with certain health conditions, including ADHD and Parkinson’s disease, but the exact cause isn’t always known.

Narcolepsy

Narcolepsy is characterized by “sleep attacks” that occur during the day. This means that you will suddenly feel extremely tired and fall asleep without warning. The disorder can also cause sleep paralysis, which may make you physically unable to move right after waking up. Although narcolepsy may occur on its own, it is also associated with certain neurological disorders, such as multiple sclerosis.

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What Are the Symptoms of Sleep Disorders

Symptoms can differ depending on the severity and type of sleeping disorder. They may also vary when sleep disorders are a result of another condition. However, general symptoms of sleep disorders include:

• Difficulty falling or staying asleep
• Daytime fatigue
• Strong urge to take naps during the day
• Irritability or anxiety
• Lack of concentration
• Depression

What Causes Sleep Disorders?

There are many conditions, diseases, and disorders that can cause sleep disturbances. In many cases, sleep disorders develop as a result of an underlying health problem.

Allergies and Respiratory Problems

Allergies, colds, and upper respiratory infections can make it challenging to breathe at night. The inability to breathe through your nose can also cause sleeping difficulties.

Nocturia
Nocturia, or frequent urination, may disrupt your sleep by causing you to wake up during the night. Hormonal imbalances and diseases of the urinary tract may contribute to the development of this condition. (Be sure to call your doctor right away if frequent urination is accompanied by bleeding or pain.)

Chronic Pain
Constant pain can make it difficult to fall asleep. It might even wake you up after you fall asleep. Some of the most common causes of chronic pain include:

• Arthritis
• Chronic fatigue syndrome
• Fibromyalgia
• Inflammatory bowel disease
• Persistent headaches
• Continuous lower back pain

In some cases, chronic pain may even be exacerbated by sleep disorders. For instance, doctors believe the development of fibromyalgia might be linked to sleeping problems.

Stress and Anxiety
Stress and anxiety often have a negative impact on sleep quality. It can be difficult for you to fall asleep or to stay asleep. Nightmares, sleep talking, or sleepwalking may also disrupt your sleep.

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What Are Sleep Disorders?

Sleep disorders are a group of conditions that affect the ability to sleep well on a regular basis. Whether they are caused by a health problem or by too much stress, sleep disorders are becoming increasingly common in the United States. In fact, more than 75 percentTrusted Source of Americans between ages 20 and 59 report having sleeping difficulties fairly regularly.

Most people occasionally experience sleeping problems due to stress, hectic schedules, and other outside influences. However, when these issues begin to occur on a regular basis and interfere with daily life, they may indicate a sleeping disorder.

Depending on the type of sleep disorder, people may have a difficult time falling asleep and may feel extremely tired throughout the day. The lack of sleep can have a negative impact on energy, mood, concentration, and overall health.

In some cases, sleep disorders can be a symptom of another medical or mental health condition. These sleeping problems may eventually go away once treatment is obtained for the underlying cause. When sleep disorders aren’t caused by another condition, treatment normally involves a combination of medical treatments and lifestyle changes.

It’s important to receive a diagnosis and treatment right away if you suspect you might have a sleep disorder. When left untreated, the negative effects of sleep disorders can lead to further health consequences. They can also affect your performance at work, cause strain in relationships, and impair your ability to perform daily activities

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Symptoms of Insomnia

Symptoms

Insomnia is difficulty falling asleep or staying asleep and is often considered chronic if it happens at least three nights per week for three months or longer.

Most of us have experienced brief periods of insomnia (also called acute insomnia). Almost everyone knows what it feels like to still be awake staring at the ceiling and wishing for sleep—this can happen when you travel and experience jet lag, or when you're anxious and overwhelmed by life circumstances.

So how do you distinguish a normal, passing sleep problem from a more serious form of insomnia that requires treatment?

Symptoms of Insomnia

According to guidelines from a physician group, people with insomnia have one or more of the following symptoms:

• Difficulty falling asleep
• Difficulty staying asleep (waking up during the night and having trouble returning to sleep)
• Waking up too early in the morning
• Unrefreshing sleep (also called "non-restorative sleep")
• Fatigue or low energy
• Cognitive impairment, such as difficulty concentrating
• Mood disturbance, such as irritability
• Behavior problems, such as feeling impulsive or aggression
• Difficulty at work or school
• Difficulty in personal relationships, including family, friends and caregivers

You may also want to consider whether and to what degree insomnia is affecting your life. If you feel fatigued or have low energy during the day and it gets in the way of your productivity and enjoyment of friends, family, or hobbies, that probably means you could benefit from talking to your doctor. If you've tried on your own to make adjustments to your sleep routines and it hasn't worked, you may want to enlist the help of a sleep specialist.

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What Causes Insomnia?

Insomnia can be caused by psychiatric and medical conditions, unhealthy sleep habits, specific substances, and/or certain biological factors.

Medical Causes of Insomnia

There are many medical conditions (some mild and others more serious) that can lead to insomnia. In some cases, a medical condition itself causes insomnia, while in other cases, symptoms of the condition cause discomfort that can make it difficult for a person to sleep.

Examples of medical conditions that can cause insomnia are:

• Nasal/sinus allergies
• Gastrointestinal problems such as reflux
• Endocrine problems such as hyperthyroidism
• Arthritis
• Asthma
• Neurological conditions such as Parkinson's disease
• Chronic pain
• Low back pain

Medications such as those taken for the common cold and nasal allergies, high blood pressure, heart disease, thyroid disease, birth control, asthma, and depression can also cause insomnia.

In addition, insomnia may be a symptom of underlying sleep disorders. For example, restless legs syndrome—a neurological condition in which a person has an uncomfortable sensation of needing to move his or her legs—can lead to insomnia. Patients with restless legs syndrome typically experience worse symptoms in the later part of the day, during periods of inactivity, and in the transition from wake to sleep, which means that falling asleep and staying asleep can be difficult. An estimated 10 percent of the population has restless legs syndrome.

Sleep apnea is another sleep disorder linked to insomnia. With sleep apnea, a person's airway becomes partially or completely obstructed during sleep, leading to pauses in breathing and a drop in oxygen levels. This causes a person to wake up briefly but repeatedly throughout the night. People with sleep apnea sometimes report experiencing insomnia.

In some cases, there are simple steps that can be taken to improve sleep (such as avoiding bright lighting while winding down and trying to limit possible distractions, such as a TV, computer, or pets). While in other cases, it's important to talk to your doctor to figure out a course of action. You should not simply accept poor sleep as a way of life—talk to your doctor or a sleep specialist for help.

Insomnia & Depression

Insomnia can be caused by psychiatric conditions such as depression. Psychological struggles can make it hard to sleep, insomnia itself can bring on changes in mood, and shifts in hormones and physiology can lead to both psychiatric issues and insomnia at the same time.

Insomnia & Anxiety

Most adults have had some trouble sleeping because they feel worried or nervous, but for some it's a pattern that interferes with sleep on a regular basis. Anxiety symptoms that can lead to insomnia include:

• Tension
• Getting caught up in thoughts about past events
• Excessive worrying about future events
• Feeling overwhelmed by responsibilities
• A general feeling of being revved up or overstimulated

It's not hard to see why these symptoms of general anxiety can make it difficult to sleep. Anxiety may be associated with onset insomnia (trouble falling asleep), or maintenance insomnia (waking up during the night and not being able to return to sleep). In either case, the quiet and inactivity of night often brings on stressful thoughts or even fears that keep a person awake.

Insomnia & Lifestyle

Insomnia can be triggered or perpetuated by your behaviors and sleep patterns. Unhealthy lifestyles and sleep habits can create insomnia on their own (without any underlying psychiatric or medical problem), or they can make insomnia caused by another problem worse.

Examples of how specific lifestyles and sleep habits can lead to insomnia are:

• You work at home in the evenings. This can make it hard to unwind, and it can also make you feel preoccupied when it comes time to sleep. The light from your computer could also make your brain more alert.

• You take naps (even if they are short) in the afternoon. Short naps can be helpful for some people, but for others they make it difficult to fall asleep at night.

• You sometimes sleep in later to make up for lost sleep. This can confuse your body's clock and make it difficult to fall asleep again the following night.

• You are a shift worker (meaning that you work irregular hours). Non-traditional hours can confuse your body's clock, especially if you are trying to sleep during the day, or if your schedule changes periodically.

If lifestyle and unhealthy sleep habits are the cause of insomnia, there are cognitive behavioral techniques and sleep hygiene tips that can help. If you have tried to change your sleep behaviors and it hasn't worked, it's important to take this seriously and talk to your doctor.

How Much Sleep Do You Need?
Insomnia & Food

Certain substances and activities, including eating patterns, can contribute to insomnia.

• Alcohol is a sedative. It can make you fall asleep initially, but may disrupt your sleep later in the night.

• Caffeine is a stimulant. Most people understand the alerting power of caffeine and use it in the morning to help them start the day and feel productive. Caffeine in moderation is fine for most people, but excessive caffeine can cause insomnia.

• Nicotine is also a stimulant and can cause insomnia. Smoking cigarettes or tobacco products close to bedtime can make it hard to fall asleep and to sleep well through the night. Smoking is damaging to your health. If you smoke, you should stop.

• Heavy meals close to bedtime can disrupt your sleep. The best practice is to eat lightly before bedtime. When you eat too much in the evening, it can cause discomfort and make it hard for your body to settle and relax. Spicy foods can also cause heartburn and interfere with your sleep.

Insomnia & The Brain

In some cases, insomnia may be caused by certain neurotransmitters in the brain that are known to be involved with sleep and wakefulness.

There are many possible chemical interactions in the brain that could interfere with sleep and may explain why some people are biologically prone to insomnia and seem to struggle with sleep for many years without any identifiable cause—even when they follow healthy sleep advice.

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What is Insomnia?

If you can't sleep, you may be wondering if you have insomnia. Insomnia is a complicated condition.

What is the definition of insomnia?

According to guidelines from a physician group, insomnia is difficulty falling asleep or staying asleep, even when a person has the chance to do so. People with insomnia can feel dissatisfied with their sleep and usually experience one or more of the following symptoms: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.

How long does insomnia last?

Insomnia may be characterized based on its duration. Acute insomnia is brief and often happens because of life circumstances (for example, when you can't fall asleep the night before an exam, or after receiving stressful or bad news). Many people may have experienced this type of passing sleep disruption, and it tends to resolve without any treatment.

Chronic insomnia is disrupted sleep that occurs at least three nights per week and lasts at least three months. Chronic insomnia disorders can have many causes. Changes in the environment, unhealthy sleep habits, shift work, other clinical disorders, and certain medications could lead to a long-term pattern of insufficient sleep. People with chronic insomnia may benefit from some form of treatment to help them get back to healthy sleep patterns. Chronic insomnia can be comorbid, meaning it is linked to another medical or psychiatric issue, although sometimes it's difficult to understand this cause and effect relationship.

People with insomnia tend to have difficulty falling asleep (onset), staying asleep (maintenance), and/or they wake up too early in the morning. Treatment for insomnia can include behavioral, psychological, medical components or some combination thereof. You and your doctor will need to talk about your particular situation and history of insomnia, as well as its causes, to decide on the best treatment plan.

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Insomnia-OVERVIEW

Insomnia is a common sleep problem for adults. The National Institutes of Health estimates that roughly 30 % of the general population complains of sleep disruption, and approximately 10 percent have associated symptoms of daytime functional impairment consistent with the diagnosis of insomnia.

In a 2005 National Sleep Foundation (NSF) Poll, more than half of people reported at least one symptom of insomnia (difficulty falling asleep, waking up a lot during the night, waking up too early and not being able to get back to sleep, or waking up feeling un-refreshed) at least a few nights per week within the past year.
33% said they had at least one of these symptoms every night or almost every night in the past year. The two most common symptoms, experienced at least a few nights a week in the past year, included waking up feeling unrefreshed and waking up a lot during the night. A 2002 NSF Poll found that 63% of women (versus 54 % of men) experienced symptoms of insomnia at least a few nights per week.

Other polls have found interesting trends associated with insomnia. For example, 68 % of adults ages 18 to 29 report experiencing symptoms of insomnia, compared with 59 % of adults ages 30 to 64, and only 44 % of people over the age of 65. Not surprisingly, parents report more insomnia symptoms than adults without children in the household (66 vs. 54 %).

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