Feeling stressed? When left unmanaged, stress can lead to heart disease, insomnia, and premature aging. The Centers for Disease Control and Prevention (CDC) lists heart disease as the leading cause of death in the United States; nearly 70 million Americans currently suffer from hypertension, which is the leading risk for heart disease. Similarly, 70 million Americans suffer from insomnia, which can ultimately lead to a long list of health problems, including early signs of aging.

The modern age has brought on continuous stressors in our lives. Stress has been linked to hypertension (commonly referred to as high blood pressure), insomnia, depression, headaches and chronic pain. According to the CDC, American medicine cabinets are fuller today than they have ever been; 50 percent of U.S citizens are taking some sort of prescription medication—increasingly for stress and anxiety. While many people seek medical treatments for stress, there is now strong evidence that encourages a natural remedy for hypertension, insomnia, and aging; the solution rests in our heads.

Attacking Stress and Anxiety without Medication

A recently published PLOS One study has revealed that Relaxation Response can act as a natural remedy for hypertension, insomnia, aging and a whole host of medical problems. Relaxation Response is a state of deep rest that alters the physical and emotional responses to stress.

The authors of the study analyzed people using relaxation methods for the first time against those who were long-time users of relaxation techniques, such as yoga and meditation. Participants were guided through mediation sessions over several weeks using specific breathing exercises, mantra repetition, and meditations, while seeking to reduce intrusive thoughts. Blood samples, as well as other biological measures were also taken from participants.

The researchers found that Relaxation Response leads to changes in cells within the body. These cells impact energy, metabolism, insulin levels and inflammation pathways. The researchers concluded that relaxation can actually be a natural way to fight problems such as hypertension, diabetes, arthritis, and other chronic health issues.

The Heart of the Matter

Many other studies have tried to identify the link between stress levels and relaxation methods. Across the globe medical researchers have associated chronic stress, anxiety and even insomnia with the disruption of the body’s internal systems.

In 2008, University College London released the results of a study which demonstrated that chronically stressed workers had a 68 percent higher risk of developing heart disease. The study was extensive; one of the longest and largest running studies on stress that included 10,000 civil servants. Many high-stress participants had higher-than-normal cortisol levels. Cortisol is an adrenal-cortex hormone that, in excess, can damage blood and heart vessels.

Coping in our Stress-Filled World

Everyone reacts and stressors differently depending on the situation. Mayo Clinic doctors suggest that both genetics and our environment are main factors in determining the way we deal with stress and anxiety. For instance, if a person was exposed to a lot of stress or trauma as a child, he or she may be more predisposed to stress at an older age.

This predisposition to stress ultimately leads to a higher risk of numerous health problems. The Clinic supports the idea that practicing relaxation techniques is one of the best ways to manage and cope with stress in our lives. Regular exercise, a healthy diet and plenty of sleep are also recommended.

The good news is that there are natural sleep aids out there that go beyond miserably counting sheep. Many foods  contain natural, sleep-lulling properties, making them extremely helpful when it comes to getting over a bout of insomnia and improving the quality – and quantity – of your sleep.

What is Insomnia?

Insomnia is a condition where a person has difficulty falling asleep, staying asleep or both.  People that suffer from insomnia often wake up in the morning feeling unrested, and this affects their ability to function optimally throughout the day.  Insomnia can take a toll on your energy levels, weaken your immune system, increase your risk of chronic health conditions and obesity, and can negatively affect your work performance and even your relationships.  While most people struggle with temporary bouts of insomnia at some point in their lives, there are some individuals that suffer with chronic insomnia all of the time, which can significantly impact their quality of life.

Causes of Insomnia

There are many causes of insomnia, according to the Mayo Clinic, including: stress, anxiety, depression, certain medications, caffeine, nicotine, alcohol, certain medical conditions, changes to your work or home routine, poor sleep habits, eating too much before bedtime, and even a “learned” form of insomnia (resulting from excessive worrying about not being able to sleep).  Additionally, as people age, changes in hormone levels, activity level and general health also increase incidences of insomnia.

Whatever the cause of your insomnia, before you reach for dangerous sleeping pills, try addressing it with some natural sleep aids that are gentler on the system and promote a more natural and restful quality of sleep. Incorporating specific foods into your diet  can be an easy and successful way to nip insomnia in the bud once and for all.

Foods as Natural Sleep Aids

There are certain foods that can act as natural sleep aids and help you to get a more peaceful and restful nights’ sleep.

1. Fish. Most fish contains Vitamin B6, which is essential for melatonin production;  melatonin is a sleep promoting hormones
2. Bananas. While they are mostly known as a good source of potassium and magnesium, bananas also contain the amino acid L-tryptophan, which converts into 5-HTP in the brain.  5-HTP is a brain chemical that converts into serotonin and melatonin, both of which are neurological substances that promote sleep.
3. Cherries. Cherries are another natural food source of melatonin that promotes better sleep.  Cherry juice and dried cherries can also be used, when cherries are not in season.
4. Dairy Products. Milk, yogurt, cheese, etc. should be added to your diet to ensure that your calcium levels are adequate.  There is some evidence that individuals that have low calcium also tend to have sleep difficulties.
5. Dark, Leafy Greens. Spinach, kale, etc. also contain high levels of calcium, helping you maintain good sleeping patterns.
6. Fortified Cereals. These cereals often contain added calcium and Vitamin B6, both of which will help with sleep promotion.
7. Whole Grains. Eating whole grains will help to ensure that you are eating enough magnesium, as low levels of magnesium have been shown to interrupt the sleep cycle, making it difficult to sleep through the night. Pairing whole grains with a small amount of tryptophan containing protein can also encourage better sleep, as they encourage an insulin response that helps the sleep-inducing tryptophan to successfully get into the brain.

If you suffer from insomnia, try adding some of these natural sleep aids into your diet.  The addition of a few simple foods could make the difference between another night of helplessly staring at the ceiling, and a night of restful, pleasant and healthful sleep.

Sweet Dreams!

One of the major misconceptions about sleepwalking is that it is a benign disorder, in which minor effects result from this condition. More recent reports have now shown that somnambulism is associated with adverse events, including placing one’s self within harm’s way and inflicting injuries to one’s bed partner.

Sleepwalking and Violent Behavior

According to a recent medical report published in Lancet Neurology, an increasing number of reports related to sleepwalking involve violent behaviors and these events do not occur while an individual was sleeping, but as soon as the person wakes up.  An alarmingly high number of legal cases have also been filed in court involving sleep-related acts of violence.  Other forms of extremely aggressive behavior during sleepwalking include offensive driving of a motor vehicle, suicide, and homicide.

Sleep Problems That Even Effect Children

The report explained that sleepwalking was often observed among children and thus the related actions of these young individuals were considered non-violent or benign.  In addition, these benign episodes were so common that it was previously considered to a safe enough not to seek medical intervention.  The Lancet Neurology report showed that 3% of toddlers experience sleepwalking, and this prevalence increases among 7- to 8-year-olds, at 11%.  By age 10, approximately 13–15% of children experience these forms of sleep problems.  Medical reports have shown that once these children grow older, the occurrence of somnambulism disappears.

Continuing Sleepwalking as an Adult

However, the recent medical report also shows that approximately 25% of children who experience sleep problems continue to sleepwalk as adults.  The actual cause of this continuity into adulthood remains unclear.  Furthermore, the report also explains that some adults may also start sleepwalking, even without any history of this problem during their childhood.

Anxiety, Mood Disorders and Sleepwalking

The researchers of this Lancet Neurology study discussed that 25% of adult sleepwalkers also experience anxiety and other forms of mood disorders, which are often associated with insomnia.  This condition of difficulty in sleeping or staying asleep may also be harmful to one’s health because it reduces the capacity of the body to rest.  More importantly, insomnia decreases the opportunity for the brain to processes information and events that have occurred during the day.  Most people struggling with insomnia thus show a reduction in quality of performance at work or at school because they lack the necessary rest during the evening.  Other people experiencing insomnia may be working on the night-shift and thus this may also cause disturbances to their circadian rhythm.  Insomnia has also been strongly associated with major medical disorders including obesity, diabetes, and cardiovascular conditions.  Insomnia has also played a role in accidents related to operating motor vehicles and machines.

The Root Cause of Sleepwalking – Anxiety

The recent medical report postulates that sleepwalking might be caused by anxiety.  In the case of children, separation anxiety may be the major cause of these forms of sleep problems.  On the other hand, adults face higher degrees of stress at work and at school, which are highly likely to cause insomnia and eventually other forms of sleep problems.

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It is quite alarming to know that 80% of sleepwalkers have at least another family member who is affected by the same condition.  In addition, children with parents that sleepwalk are more likely to experience the same medical disorder.  The report stated that having a sleepwalking parent increases the risk by ten-fold among their children.

The information provided by the recent medical report provides useful information that would help readers in understanding the conditions and consequences of somnambulism.  Although insomnia, stress, anxiety, and family history are associated with this condition, additional research is still needed for design of effective diagnostic and treatment schemes for this sleep disorder.

The Many Side Effects of Sleeping Pills

If that weren’t bad enough, sleeping pills come with a bevy of potential side-effects including: constipation, burning and tingling extremities, dizziness, headache, heartburn, weakness, uncontrollable shaking, dry mouth, diarrhea, rash, vomiting, hives and blurred vision…to name a few. Although sleeping pills are dangerous for both genders, women need to take extra caution when considering them because they have a dramatically different effect on women than they do on men.

Research Findings on Sleeping Pills

Past studies have found that woman react to alcohol, anesthesia, aspirin, cocaine and tobacco differently than men. The reason for this is that the male and female kidneys, liver and gastric enzymes perform differently. Also, some aspects of the female anatomy result in an enhanced ability to absorb certain drugs, which isn’t necessarily a good thing. Recently, researchers decided to investigate if women also metabolize and react to sleeping pills differently, and they were shocked to find out just how large of a difference there is between the genders when it comes to the metabolism of sleeping pills.

Men and Women – Sleep Problems by Gender?

The researchers found that 15 percent of women would be too impaired to drive a car eight hours after taking zolpidem (the active ingredient in many sleeping pill), whereas  only 3 percent of men would be considered too impaired. They also found that women have a higher likelihood of suffering from temporary memory loss after ingesting the drug and concluded that woman simply don’t process the drug the same way as men. According to Dr. Peter Rice of the University of Colorado Skaggs School of Pharmacy and Pharmaceutical Sciences:  “Men have higher testosterone levels than women, which makes them (men) metabolize it more rapidly. So if women take that 10 milligram dose (they) will have a higher level.”

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If you are woman and you are suffering with sleeping problems or insomnia, it is pertinent that you ask your doctor for a detailed list of risks associated with taking sleeping pills before even considering taking them. This is especially important if you are pregnant or trying to get pregnant.  Also, the Food and Drug Administration has issued a warning that women should be prescribed lower doses of sleeping pills that contain zolpidem, so if you do decide to take the drug, make sure your doctor is prescribing you the lowest dose possible.

Sleep Problems and Insomnia

If you are suffering with sleeping problems or insomnia, there are natural methods that you can take which won’t put your health at risk and they should be yours first choice, regardless of your gender. First off, you should make sure that your bedroom is dark, cool and quite—all of which contribute to a restful night’s sleep. You should also try to stick to a regular sleep schedule and avoid taking naps. In addition, you should avoid stimulants such as caffeine, alcohol and nicotine at least 8 hours before bedtime and avoid stimulating activities such as watching TV, using the computer, playing video games and exercising 2 hours before bedtime. You may also want to consider keeping a sleep journal and jotting down the details of your day including what you did and what you consumed to see if there are any connections. If all else fails, consider drinking a relaxing herbal tea or talking to your healthcare practitioner about taking a melatonin supplement until you can get your sleeping back on track.

Earlier Research on Cancer and Sleep

Earlier research has shown that sleep problems associated with insomnia may result in poor concentration in daily tasks, as well as reduced quality of life.  However, recent studies have shown that insomnia may also influence the occurrence of cancer.  In a recent report published in the journal Public Library of Science ONE (PLoS ONE), cancer patients who experienced sleep problems such as insomnia were found to respond differently to cancer treatments.

The Cancer and Sleep Study

Using a study population consisting of approximately 167 cancer patients, the study participants were asked to complete a questionnaire that asked information about their sleeping habits before, during, and after cancer treatment.  The questions also asked for details about the occurrence of insomnia, including the number of times each week that they could or could not sleep, as well as the usual number of hours that they sleep each night.  The answers provided by the study participants were then compared with their cancer stage, progression, and outcome during treatment.  Other factors were also considered in the study, including gender, age, immune system status, and mutations in specific genes associated with inflammation and cancer.

Those Who Experienced Insomnia and Other Sleep Problems

The results of the study were quite interesting.  Two major groups were established, based on the degree of insomnia that the study participants were experiencing.  The low sleep disturbance group consisted of cancer patients that experienced insomnia for a couple of times each week, whereas the high sleep disturbance group suffered from the sleep disorder most of the week.  In addition, the study also showed that those patients experiencing a high frequency of insomnia each week were younger than those struggling with the sleep disorder only a few times every week.

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Genetic analysis using blood extracted from the cancer patients showed that a specific mutation in an interleukin gene, IL-6, which plays a major role in the body’s immune system, were also strongly associated with the frequency of insomnia.  It is important to understand that these patients need to get plenty of rest in order to charge their bodies, especially after undergoing chemotherapy or radiation treatment.  The lack of sleep each night would thus affect their bodies’ response to the treatment and possibly even reduce the effects of the treatments.

Quality of Sleep

The study also showed that the quality of sleep of these patients prior to diagnosis of their disease was just a little bit better and somehow, receiving a positive diagnosis further affected their capacity to sleep at night.  Most of the study participants expressed concern that a positive diagnosis affected their sleep because they were worried of their survival.

The results of this study provide a better understanding on the effects of sleep not only on general health, but also the chances of responding to treatment for major illnesses.  Although the report indicates that age and genetic factors also influence the occurrence of sleep disorders, it is also essential to recognize that receiving chemotherapy and radiation therapy may also affect one’s quality of life.  It may also therefore be helpful for these patients to find ways in relaxing, which may strengthen their immune system to fight other complications of the disease.

Types of Pain

From simple muscle aches and pain from a sports injury to arthritis, fibromyalgia, as well as  stubborn neck and back pain…there are many reason people can experience sleep problems. When it is just a night or two of pain it is easier to cope, but when you have several nights or even weeks of sleeplessness it becomes unbearable. Those who suffer from chronic pain and sleep problems tend to also experience more health issues.

According to a report published in the Journal Sleep, researchers at West Virginia University of Medicine have linked sleep problems with an increase in heart disease. In 2011 a study at the University of Chicago and Northwestern University showed that people with type 2 diabetes tend to have a higher fasting glucose level if they sleep poorly at night. Perhaps even more startling is a report out of Japan’s Tokoku University. Researchers there say they have linked sleep problems with a 62 per cent higher risk of breast cancer in women ages 40 to 79. They studied over 24 thousand women who generally slept less than 6 hours per night.

How to Fight Insomnia

Harvard Medical School staff says that when it comes to sleep what matters most is how well you rest, not how long. Still they do contend that middle-aged people function best on 6 to 9 hours of sleep. Here are some general tips for those who have had trouble sleeping due to pain.

• Don’t nap during the day
• Eat properly, avoid caffeine and avoid alcohol after dinner
• Go to bed only when you are tired
• Maintain a regular wake time regardless of the amount of sleep that night
• If you are unable to sleep, get out of bed and return only when you feel tired again
• Exercise regularly

Back Pain and Sleep Problems

The National Sleep Foundation reports that at least 15 per cent of the population has sleep problems. Many of these sufferers experience back pain and just can’t seem to find relief. In many cases doctors say the way we sleep is what causes the back pain in the first place. For example, one of the most common sleeping positions is on our sides. Our legs and hips are aligned. This means our upper leg is not supported and the top knee and thigh slide forward and rest on the mattress. As a result, the lower spine rotates causing pain. To avoid this problem, simply place a pillow between your knees and thighs.

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If you experience lower back pain, you might want to try placing a pillow or a rolled up towel under your knees and sleeping on your back. This will maintain the natural curve in your back and ease the pressure where the pain occurs.

Some people say they can only sleep lying on their stomachs, but if they start to have back pain it becomes almost impossible to get a good night’s rest. If this sounds familiar, you can try putting a pillow under your lower pelvis and abdomen. You can also place a pillow under your head; as if you are hugging it, but only if it doesn’t feel like it is straining your back.

Sleep is important and if you aren’t able to get a good night’s sleep due to pain, you should address it before it causes more problems.

Over the last few decades the medical community has come to realize just how important good sleep is to our health so more research has been conducted on problems such as sleep apnea and insomnia.

The Price of Sleep Problems

A lack of sleep or insomnia is often associated with stress so it easy to see how studies have linked sleep problems with chronic medical conditions such as high blood pressure, inflammation, and heart disease. There is also a relationship between insomnia and not being able to function well during the day.  When you are sleep deprived, you literally feel like your brain is drained. This makes it more difficult to focus, and sometimes you will have a short temper. Before you know it, not sleeping is ruining your relationship with people around you.

Sleep and Insomnia – Men and Women are Different

While both genders face sleep problems, scientists have learned that men and women can be affected differently when they don’t get proper rest. Behavior testing and questionnaires have led researchers to believe that problems like insomnia contribute to obesity. While they haven’t changed their thinking, some now say that sleep impacts the weight of men and women in different ways.

One of the latest reports on sleep problems in both men and women was just published in the journal ‘Sleep’. It shows that when you increase the amount of sleep you get, you tend to decrease the amount of food you eat; however, how men and women get to that decrease in eating is not the same due to hormonal differences.

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During the study, participants were examined under two sleep situations; short hours of sleep or habitual; which is about 9 hours. During short sleep ghrelin levels in men increased, but did not in women. As well, short rest reduced GLP -1 levels in women, but not in men. What does this actually mean? Researchers say it tells us that overeating related to short sleep is linked to increased appetite in men and a reduced feeling of fullness in women. The authors of the study say their findings demonstrate that there is a complex relationship between the length of time a person sleeps and the regulation of energy balance.

Other Sleep Gender Differences

This is not the only difference between men and women when it comes to sleep issues like insomnia. A report in the same journal shows that women have a higher risk of heart disease and heart related problems than men do if they are not sleeping enough.

Perhaps even more startling are the results of a study by a team of researchers at UCLA school of Nursing. They discovered that sleep apnea; a disorder that causes the flow of air to pause or decrease during sleep, can cause more severe brain damage in women than in men. The researchers took patients diagnosed with sleep apnea and compared the nerve fibers in their brains with healthy people. As well, they concentrated on any signs of brain damage in both men and women. It appeared that women were more affected by sleep apnea than men and that in women the impact was in the front regions of the brain where decision making and mood regulations occurs. The women with sleep apnea experienced more mood swings and more depression. Some of the researchers involved in the study say the question remains…do sleep problems cause brain damage or does brain damage cause sleep problems?

If you have trouble sleeping the National Heart Lung and Blood Institute offers helpful tips to deal with it. You should also talk to your doctor to rule out insomnia, sleep apnea or any other sleep related disorders.

The Link between Obesity and Sleep Problems

Previous research has shown that insomnia and other sleep problems can lead to weight gain.  Past research has shown that individuals that commonly have sleep problems, including insomnia, also have problems with controlling their weight.  Individuals who are overweight or obese are also more likely than non-overweight people to report that they are having sleep problems and are not getting a good nights’ sleep.  However, new research from John Hopkins University School of Medicine shows that the relationship between obesity and sleep problems may work both ways.

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New Research on Obesity and Sleep Problems

Researchers from John Hopkins University School of Medicine followed 77 participants who were overweight and who also had type II diabetes or pre-diabetes.  The researchers monitored the participants sleep quality and weight changes via surveys over a period of six months.  The participants filled out a survey at the beginning of the study which asked about their sleep problems including: sleep apnea, insomnia, disturbed sleep, excessive sleep and the use of sleeping aids.  Body mass index (BMI) was also tracked throughout the study to monitor weight changes. The participants were then divided into two groups – those that changed their diet and exercised to lose weight and those that only changed their diet. The results showed that both groups had weight loss averaging 6.8kg, with a reduction in belly fat of about 15%.  Furthermore, both groups also experienced improved sleep quality by approximately 20%. The researchers noted that overall body fat reduction was the key to improving sleep quality, in particular the loss of belly fat. The findings were the same whether the participants changed their diet and exercised or whether they just changed their diet.

Belly Fat and Sleep Problems

Belly fat is a major health concern for medical professionals.  According to Time, belly fat causes sleep problems because it increases inflammation, raises insulin resistance and decreases metabolism.  Belly fat produces proteins that lead to inflammation in the body.  Inflammation can increase your risk of heart disease because inflammation irritates blood vessels. Therefore, if you lose belly fat your body will decrease the production of inflammatory proteins leading to decreased inflammation in the body.  Another concern with belly fat according to Time is that it doesn’t allow the lungs to expand as freely as they should and you may experience difficulty breathing.  Difficulty breathing, particularly at night, may lead to sleep apnea.  Losing weight will not just decrease inflammation in the body; it will also improve your insulin resistance and increase your metabolism.

Weight Loss is the Key to Better Sleep

It is still not clear whether obesity leads to sleep problems or whether sleep problems lead to obesity.  However, it is clear that obesity and sleep problems are definitely linked.  In order to improve your sleep quality and prevent excessive tiredness and fatigue due to poor sleep quality, it is essential to maintain a healthy weight.  If you are on the heavier side, shedding excess pounds through diet and exercise changes may be just what you need to improve your sleep pattern and fight off the tiredness that you’ve been experiencing.  In addition to improved sleep, eating a healthy balanced diet and regularly exercising will provide you with multiple other health benefits which will lead to an overall healthier

What is Insomnia?

Insomnia is a symptom meaning you have difficulty going to sleep, staying asleep or both. When symptoms last less than a week, it is called transient insomnia. When insomnia symptoms last between one and three weeks, it is called short-term insomnia. When symptoms last over three weeks, it is considered chronic insomnia.

Causes of Tiredness Sleep Problems & Insomnia

There are many things that can cause feelings of tiredness and insomnia, including:
Anemia – this is a very common cause of tiredness, especially in menstruating women. Determining if you’re anemic is simple; your doctor has to perform a simple blood test. If you are anemic, you can change up your diet to include more leafy greens and protein or add in an iron supplement as anemia is often caused by iron deficiency.

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Celiac disease – this condition occurs when your body is intolerant to gluten. In addition to feeling fatigued, you may notice other symptoms such as diarrhea, weight loss and possibly anemia. If you are diagnosed with celiac disease, following a gluten free diet will ease your symptoms and help to increase your energy.

Thyroid problems – tiredness can be caused by an under-active thyroid. Again, your doctor can determine if this is the cause of your tiredness with a simple blood test. Medications to correct thyroid hormone levels can help to correct this problem. An underactive thyroid can also cause mental health symptoms such as difficulties with concentration and memory.

Diabetes – uncontrolled diabetes can have an array of symptoms, including fatigue. If you notice fatigue, in combination with vision change, excessive thirst and urination speak to your doctor to rule out diabetes.

Sleep apnea – if you think you get enough sleep yet you always feel tired, you may be suffering from sleep apnea and not even know it. Sleep apnea is a chronic disorder that can cause sleep problems because you have pauses in your breathing throughout your sleep. This means the quality of your sleep is decreased and you may feel tired during the day. If your doctor suspects that you may have sleep apnea, they may refer you to a sleep lab to get tested. If it turns out that sleep apnea is the cause of your sleep problems, there are treatment options available.

Mental Health & Your Sleep

While there are many physical problems that can cause tiredness and insomnia, your mental health status can also affect your sleep. Mental health conditions that could be the cause of your tiredness include:

Depression – usually your tiredness will be accompanied by feelings of sadness and loss of interest in activities that you once enjoyed. If these symptoms persist, speak to your doctor as you may be suffering from depression and referral to a mental health specialist may be warranted.

Stress & Anxiety – if you’re constantly stressed and anxious and worrying about life, you may suffer from short-term insomnia. However, if your stress isn’t dealt with, it can turn into chronic insomnia. Speaking to a mental health professional will help you learn how to deal with your anxiety in a healthy manner which will help to improve your sleep pattern.

Changes That You Can Make to Help Decrease Sleep Problems

Often times, simple changes to your lifestyle can have a significant impact on your sleeping pattern. Try making these simple changes to see if they have a positive effect on the quality of sleep that you experience.

Diet – you may be tempted to reach for coffee or candy to give you a boost throughout the day, but these dietary items can causes spikes in your blood sugar levels according to WebMD. If you want to have lasting energy throughout the day and fewer sleep problems, try eating a healthy balanced meal consisting of lots of fruits and veggies, lean meats, and whole grains. Additionally, eating a balance diet will help to keep your mental health in check.

Exercise – getting enough physical activity is important for a healthy lifestyle, but exercising in the hours before bedtime can actually create sleep problems. Avoid exercising for 3-4 hours before you intend to go to sleep, this will help your body unwind and relax in preparation for bed. Not only will exercise promote sleep, it will also help promote optimal mental health.

Sleep – may people just don’t get enough sleep. Avoid caffeine and alcohol before bedtime, turn off the TV and make your bedroom a place that promotes sleep. Avoid using your bedroom as a multi-purpose room where you read, email, work, etc. Keeping the bedroom a place where you can get a good nights’ sleep will help to prevent sleep problems.

Food and Your Sleep Problems

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Physicians and scientists have made extensive efforts in identifying an effective treatment for insomnia and other types of sleep problems.  In the field of medicine, sleep patterns in terms of eye and body movements have been examined, including the extent and frequency of each type of activity during sleep.  In the field of pharmacology, various types of natural and synthetic reagents are currently being screened for their potential as treatment for insomnia.  Currently on the market are over-the-counter formulations for the treatment of the common cold and flu that also allow an individual to sleep through the night amid a runny nose and phlegm production.  Other treatment options include sleeping pills that allow a person to achieve tranquil sleep, although this particular type of treatment may not be helpful if used for a prolonged period of time.

According to a recent medical report in the journal Innovations in Clinical Neuroscience, there may be certain common food items and drinks that increase the likelihood for an individual to develop insomnia.  This informative article presented findings based on a thorough screen of reports released in the past 11 years regarding sleep problems such as insomnia.  The proponents of the study wanted to determine the extent of information that has been published on a common drink that society has been using for a couple of decades, namely the energy drinks that are often used to increase one’s alertness during the day.

Insomnia and Other Sleep Problems

Energy drinks are beverages that were designed to give the consumer a rapid boost in the level of energy, allowing extra strength and alertness during the day.  These energy drinks were initially introduced in Europe in the late 1980’s and were later marketed in the United States in the late 1990’s.  These beverages contain high amounts of caffeine, which is a stimulating alkaloid derived from the coffee plant.  Energy drinks also contain L-carnitine, which is responsible in the release of energy from metabolic reactions in the body.

The results of the extensive screen of 838 research reports in the past 11 years showed that energy drinks may serve a person’s need for a rapid treatment or fix to keep awake for a certain event such as examination or gathering, yet the effects of these beverages often stay on until the evening, when a person has completed his or her task and would want to then to sleep and rest.  The use of energy drinks on a more frequent basis may also result in a prolonged effect of wakefulness, which may eventually result in insomnia.

The Medical Report on Insomnia and Foods for Sleep Problems

The authors of the medical report showed that the general use of energy drinks to fulfill the daily tasks at work or school may temporarily help an individual, yet when these beverages are used for an extended period of time, one’s sleep quality may also suffer.  More importantly, the quality of life of the individual may also deteriorate due to the prolonged use of stimulant-rich energy drinks that prevent quality sleep.  Treatment of sleep disorders in an individual who is constantly using energy drinks may also be pointless because this the presence of caffeine in the body may have already imparted some psychological effect on the individual.  It is therefore important to know if a certain lifestyle behavior is influencing one’s quality of sleep each day.

Cheese and Brain Function

Cheese is rich in tyramine – which is an amino acid that stimulates the release of norepinephrine and epinephrine (better known as adrenaline). These two hormones stimulate the fight or flight reaction, and they can cause sleep problems such as insomnia, anxiety attacks, tension and more vivid dreams —all of which are associated with nightmares.

Cheese is also a heavy food that is high in fat, and eating it right before bed can cause indigestion. Indigestion can disturb your sleep and disturbed sleep is associated with more frequent nightmares. It may also be the case that the disturbed sleep caused by heavy foods such as cheese doesn’t actually cause more nightmares but they cause the perception of more nightmares. How so? Well, when you wake up more throughout the night you have a higher chance of remembering any bad dreams that you may have had.

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Another substance found in cheese that may affect brain function and the possibility of experiencing sleep problems is tryptophan. Tryptophan is an amino acid that your body uses to produce the ‘happiness’ neurotransmitter — serotonin. Although tryptophan is sometimes used successfully to treat insomnia, the increase in serotonin levels that it causes can lead to a reduction in REM sleep, insomnia and very vivid, lifelike dreams. Increased serotonin levels have also been associated with more frequent nightmares in certain individuals.

Another explanation to how the cheese/nightmare association began is the effect that consuming cheese has on individuals who are taking monoamine oxidase B inhibitors (MAOs). MAOs are drugs that were commonly used in the 1950s to treat depression but they are much less common today due to the development of antidepressants with fewer side effects. MAOs reduce the breakdown of serotonin in the brain which helps to relieve depression but they also prevent the breakdown of tyramine. A buildup of tyramine can cause high blood pressure, rapid heartbeat, stroke, elevated adrenaline levels and as mentioned above high levels of tyramine can indirectly cause nightmares.

Brain Function and Sleep Patterns

Although cheese contains three possible substances which can affect brain function and sleep patterns, it is unlikely that a small serving before bed will provide a high enough level of these ingredients to actually yield such effects. Although unlikely, it is not impossible, and if you are on MAOs or notice a connection between late night cheese consumption and nightmares then it would makes sense to forgo the cheese if you are within a few hours of bedtimes.

Maybe people will even find themselves sleeping that 12 hours they felt they ‘lost’ throughout the course of the week. Maybe you will even think to yourself after reading thus far that this information doesn’t quite seem right. And you wouldn’t be that far off the mark. Sleeping in, to catch up on sleep is actually a bad habit, and could lead to sleep problems like insomnia.

Why Sleep Problems are Caused by Sleeping in

The habit may have started as a result of over work during the week, or the fact that growing up, it is how it was simply always done. You were indulged and sleeping in felt like a luxury. The bottom line is that it isn’t. There are any number of reasons why sleeping in on the weekend is not good for your body, and could lead to further sleep problems, or even insomnia.

The bottom line is pretty simple. When you sleep in, you do a number on your internal sleep clock, which can make for a break in your sleep routine that could take a good deal of time to fix. So that one day a week of luxury, could come back to haunt you for days and weeks to come. So is it really worth it?

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Experts say that one of the biggest wives tales of sleep is that you can “bank” sleep.  This idea comes from the thought that any sleep you gain over the weekend, can be “banked” for when you lose it during the week. Proponents say this will make you less tired by default, because you had the sleep saved up in the so-called “bank”.

Experts go so far against the “banking sleep” theory that they say for each hour that you oversleep your regular wake-up time sets your internal sleep clock off by two whole hours. So while you may notice that your social calendar might not be quite as busy as a result of these responsible sleep habits, the benefits to your health might outweigh that downfall.

How Insomnia Affects Performance

Most sleep problems are associated with stress-related issues at work, family, and school, to say the least.  However, it is also important to understand that insomnia may also be caused by external factors that surround an individual.  According to a recent report published in the journal Environmental Health Perspectives, traffic noise may also disrupt sleep for some individuals and this may result in the deterioration of both physical and mental health.  Insomnia due to outside noise from traffic may thus influence the performance of an individual.

The researchers conducted this study because they wanted to determine the actual impact of stress noise on the quality of sleep of individuals.  Initial research efforts by other groups have focused on this association between sleep problems and traffic noise using an experimental setting, in which study participants are asked to sleep in the laboratory amid various types of noise that simulates traffic sounds.  In this research study, the investigators requested the participation of the public in establishing the relationship between insomnia due to traffic noise and their general health and performance.
The research study involves approximately 7,019 subjects residing in two cities in Finland, namely Helsinki and Vantaa.

These study participants were all adults who were employed in the public sector.  Approximately 81% of the study population was composed of women, whereas 19% consisted of men.  The study participants received survey forms through the mail and the included questions regarding issues with sleep problems and their general health and performance.  The noise level during the evening was determined based on the degree of traffic that was measured in each of the two cities.  The information submitted by the study participants regarding the occurrence of insomnia and general health and performance were then examined in terms of association with the actual level of traffic noise during the night.

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The results of the study showed that symptoms of insomnia, such as difficulty in falling asleep, or the feeling of insufficient sleep upon waking up in the morning, were reported by study participants who were exposed to at least 55 decibels of traffic noise in the evenings.  Interestingly, the symptoms of insomnia were observed to occur at least twice each week.  The study participants also reported that they frequently wake up at night due to the traffic noise and their lack of restorative rest has resulted in the development of anxiety.  It is thus apparent that both the mental and physical health of the study participants have been affected by the symptoms of insomnia that were associated with traffic noise in the evening.  In addition, their general performance may have also suffered from the lack of restorative sleep at night.

For centuries people around the world have sworn that drinking a warm cup of milk has helped them fall asleep on a restless night. This health trend lead to many variations of hot drinks to deal with sleep problems, yet it seems that those who suffer from the occasional sleepless night and even those with full-blown insomnia keep coming back to warm milk. Science says if it is working for them then it is more psychological than medical related.

Science of Warm Milk for Insomnia

Researchers say there is no denying when people and animals are warm they can be lulled into sleep. This is why many people fall asleep after a warm bath or once they wrap themselves in soft, warm blankets. According to the Netherlands Institute of Neuroscience, sleep is induced quicker when our skin temperature rises. Drinking a warm glass of milk will not help our temperature rise enough to induce slumber. You would be better off bathing in warm milk.

Some research has revealed that milk and other food items like turkey have an essential amino acid called “tryptophan” which has been linked to sleepiness. When you consume tryptophan it converts into the sleep-inducing hormones serotonin and melatonin. A lot of scientists in both Europe and the United States agree that the level of tryptophan in milk is not high enough to induce sleep.

Researchers at the Massachusetts Institute of Technology suggest that tryptophan in milk could be effective in creating a calming effect if it weren’t for a barrier created by other amino acids in the brain. They say eating foods that are high in carbohydrates can stimulate the release of insulin which makes it easier for tryptophan to enter the brain.

Scientists believe that there is a strong emotional connection for those who believe that warm milk is the answer for their sleepless nights. They say milk is associated with “happy time” with their mothers. It reminds them of their infancy, a safe place, a warm place. There is also a connection to family. It is likely that grandma suggested warm milk for sleeplessness, and if grandma says it works, people want to believe it does.

Researchers aren’t suggesting anyone stop using warm milk if they are drifting off to sleep on those rough evenings. Since it is a health trend that is not harmful, there is no reason you should stop; they simply don’t want people to be frustrated when it doesn’t work.

There are some measures you can take though to ensure that you get a good night of sleep. Rather, this is a little bit of a back door list, as it involves the top things you should not do if you struggle with insomnia.

Fighting Insomnia and Sleep Problems – What NOT To Do.

1) Don’t Get Too Much Light After Dark

Making certain that “lights out” means just that is very important. Noise, light, and being too warm can all lead to sleep problems and insomnia. An eye mask or blackout curtains can shield your eyes from the light and help you to gear down after dark.

2) Don’t Go Against Your Clock

While it could be tricky, try and support your natural sleep cycle by going to bed and getting up at around the same time every day, and that includes weekends, too. You might be tired at first, but getting up at the same time every day “trains” your body when to sleep.

3) Don’t Nap

This one should be obvious, but many people can’t help themselves from tucking in for a few minutes (or hours) when it isn’t bedtime. Be warned, napping during the day can make it hard to sleep during the night. Experts advise that if it is absolutely necessary to take a nap, make sure you do it early afternoon, and for less than 30 minutes. This will minimize the impact on your nightly sleep schedule.

4) Don’t Stress

And not just mental stress. Physical stress right before bedtime can make for poor sleep quality as your body has begun the process of amping up, rather than relaxing and slowing down. Exercise, talking about stressful things, arguing with your partner, as well as the use of electronics shouldn’t take place just before bed.

5) Don’t Use Stimulants

Another easy one, but you need to consider how long the particular stimulant is affecting you. Coffee, for example can still be in your system for up to 8 hours. So that means in order for that coffee not to affect you, you need to stop drinking it 8 hours before you plan to go to bed, which might not be as easy as it sounds.

The quality of your sleep is very important, but on top of this eliminating the stress that could be associated with your sleep problems and insomnia could be the root of the issue. Sleeping pills might work in the short term, but nipping the problem in the bud is one of the most important things you could do to begin sleeping better tonight

The Insomnia Study

In a study involving approximately 276 adults, body mass index, sleep problems and duration, and eating behavior were monitored over a six-year period. The results of the study showed that individuals with sleep problems such as insomnia and eating problems were at risk for gaining excessive weight. On the other hand, obesity was not observed among study participants with insomnia and other types of sleep problems who possessed normal eating behavior.

This observed relationship between sleep problems such as insomnia and weight gain is gaining attention in the medical field, especially when the number of reports showing the same trend is increasing. For years, sleep problems such as insomnia have been associated with the deterioration of daily activities including the capacity to focus at work or at school, operating motor vehicles and machines, and even eating. In addition, sleep problems such as insomnia has long been linked to poor natural health, attributable to the lack of rest that allows the body to recharge after a long day.

Individuals with insomnia have also been reported to be at higher risk for disease and infection due to the poor status of their immune system, which is often influenced by good sleep and proper natural health activities.

Getting Rid of Your Sleep Problems

The results of the sleep study showed that individuals with sleep problems and eating disorders were 2.5 times more likely to gain excessive weight, mainly because of the inability to refuse food that is present in his or her surroundings. This specific spectrum of eating disorders may include overeating in the presence of food, continuous eating in the company of other people who are eating, and eating when negatively or positively affected by personal circumstances. All these activities can play a role in maintaining good natural health.

One interesting finding presented in the medical report involved the lack of association of sleep problems and obesity with other factors such as age, educational background, annual income, and alcohol consumption. The study thus showed that the inability to cease from eating can directly influence the development of obesity among individuals with sleep problems.

Another factor that may influence obesity among individuals with insomnia is poor choice of food items. The study showed that high-sugar food items appeared to be more delectable to the study participants with insomnia, thus resulting in a greater risk of packing those pounds and a deterioration of natural health. The excessive weight gain might be less severe if healthier food items such as fruits and vegetables were consumed. Obesity may also trigger the development of diabetes, especially when the individual prefers to consume food items that are rich in sugar. The excessive consumption of food by individuals with insomnia is thus not only linked to obesity, but also diabetes.

Natural health may be attained by proper care of the body and choosing healthy food items. Engaging in exercises that promote circulation and movement of the body may also promote good natural health. Working out stimulates the body to produce endorphins, which are hormones that generate the feeling of happiness, similar to the effect of eating chocolates and other sweet stuff. It might thus be helpful to participate in natural health programs that promote physical activities such as running, jogging, or even simply walking, in order to improve sleep and eating habits. These activities will also help bur the extra calories associated with eating sugary food items.

Eating healthy food items can also improve one’s natural health. Fruits and vegetables, for example, can supply the body with essential vitamins and minerals that help the immune system. It is also important to keep a calm mind, minimizing the time spent on worrying about problems, as this may also decrease the likelihood of getting quality sleep and achieving good natural health.

The Cause of Your Sleep Problems

Not being able to get enough hours of sleep or simply under sleeping is commonly known as insomnia. It is important to understand that people with insomnia are constantly awake every night and thus their daily cycle of work or study can also be affected by this sleep disruption. Sleep problems such as insomnia can also go out of control when one’s performance at work deteriorates. Other people suffering from insomnia also find difficulty concentrating in simple activities such as driving or operating machines and thus can also result in accidental injuries and in some extremes, even death.

The Effects of Insomnia

Sleep problems such as over sleeping and staying in bed for more than eight hours each night can also be a concern and thus would need the help of natural sleep aids. Our bodies need approximately eight hours of sleep each day and this amount of time allows the brain to rest and to rearrange all the information that it has processed during the waking hours. In addition, sleep also serves as the this for the body to repair any tissue damages that it may have incurred during the day. For example, white blood cells tend to produce more antibodies while sleeping, to combat foreign pathogens that may have entered our bodies. When a person sleeps for the entire night and on through the rest of the morning, the circadian rhythm of the body may also be affected.

Circadian rhythm is the cyclic clock that tells our body when it’s time to sleep or eat. This clock is largely based on the number of daylight hours each day. For a person following a regular day-shift work schedule, sleep time pertains to evenings and wake time is associated with sunrise. However, people working on the nightshift such as healthcare employees adapt a modified circadian rhythm, wherein they sleep during the day and work during the night. Nightshift jobs are thus often associated with insomnia.

According to a recent medical report published in the journal BMC Family Practice, people suffering from sleep problems such as insomnia are more likely to develop mental health problems. In a survey conducted among patients with insomnia, almost 30% of the study population was reported to suffer also from anxiety and/or depression. It is possible that the sleep problems of these patients may have increased the likelihood of developing mood disorders, thus affecting their general quality of life. In order to resolve these sleep problems, natural sleep aids are often recommended to improve sleep.

Mental Health and Insomnia

There has been some promise shown in patients suffering from anxiety and/or depression after being given natural sleep aids. Interestingly, the insomnia patients who chose not to return to their physicians for natural sleep aids for their insomnia and mood disorders appeared to stay in the same condition upon follow-up at 12 months. These patients may have been assisted with their sleep problems if only they consulted their physicians for natural sleep aids.

It is also important to understand that sleep problems do not pertain to those few nights that you were awake in bed or were too tired to get out of bed. Sleep problems usually last for months and even years and thus seeking the help of a physician in finding help can provide much needed assistance in day to day living.

One of the most common natural sleep aids is melatonin. Melatonin is produced in plants and animals but can also be taken as a supplemental product for those suffering from sleep problems such as insomnia. Natural sleep aids are often taken when traveling, especially when the target destination has a significant difference in time zone. Natural sleep aids can be useful in helping people get enough sleep to perform their daily activities.

(**Disclaimer: You should always consult a healthcare practitioner prior to use before using a natural sleep aid)

Stress is the way in which we deal with pressure that occurs in our lives. There are many sources of stress including: the death of a loved one, marital problems, work-performance issues, holidays, pregnancy, and other life events. Everyone handles stress differently and if proper coping mechanisms are not in place, problems such as depression and insomnia may develop.

What is the tie between stress and depression?

When you’re experiencing stress for long periods of time it can be overwhelming and can ultimately lead to the development of depression. If you can cope with stress properly, you will be able to deal with stressful situations without too many health problems. However, without proper coping mechanisms, you may feel inadequate, your relationships may suffer and your job performance may diminish. All of these problems can lead to depression. Once you’re suffering from depression it can be difficult to get yourself back on track. If you think you’re suffering from depression, speak to your doctor about treatment options. Treatment options for depression range from diet and lifestyle changes, to medicinal options and psychological and behavioural modification.

The tie between stress and insomnia.

Insomnia means that you have difficulty falling or staying asleep. Bouts of insomnia may come and go, they may last for a couple of weeks or they may be chronic. There are many causes of insomnia, including stress. Stress can cause insomnia because it creates hyper-arousal which may make it difficult to fall and/or stay asleep because the balance between sleep and wakefulness is disturbed. In order to deal with your insomnia and get a better night’s sleep it is vital to implement proper sleep behaviours including: relaxing before bedtime, try to go to bed and wake up around the same time each day, and to use your bedroom for sleep and relaxation – leave your work outside of your bedroom. If you implement these changes to your routine and your insomnia doesn’t improve, you may want to speak to your doctor about potential medicinal options for your insomnia.

The connection between stress and performance

Stress not only affects your health, it can affect other aspects of your life including your work performance. Stress can have a negative or positive effect on your work performance, depending on the level. If you have no stress at your job, you won’t be challenged and your performance will decrease. Conversely, if you have gradual stress it will challenge you and increase your work performance. However, at a certain point the stress level will plateau and will not increase worker performance. Finally, when stress exceeds the maximum capacity that a person can handle, it will negatively affect their job performance. There is a breaking point to work-stress and if it reaches that point, performance will be completely destroyed resulting in lost-productivity due to employee absenteeism. In the end, not only will job performance suffer, the employee may quit or end up getting fired which may create even more stress.

Employers should monitor stress levels within the workplace to ensure optimal employee performance. Controlling the workplace environment is vital to ensure the health and well-being of all employees.

Controlling Stress Levels

Learning how to cope with stress will help to improve your overall health by protecting you against such health problems as depression and insomnia. Try participating in exercise, yoga, meditation or any activity that you enjoy. Also, make sure to take some time for yourself, don’t overburden yourself with multiple obligations that will only increase your stress levels and put you at risk of developing health problems. Lowering your stress level will also make sure the performance of all of your body systems are functioning at their highest potential.

1. Alcohol drinking reduces sleep quality. A recent controlled trial showed that alcohol results in poor sleep quality, also known as insomnia. This generally results in tossing and turning for hours each night, and eventually catching sleep only during the early morning hours.

2. Alcohol consumption increases the risk for diseases. Alcohol drinking often results in insomnia, which decreases the number of hours of quality sleep and reduces the body’s chance to recharge or recuperate from the activities performed in the past days. Insomnia also reduces the chance for the body to produce essential hormones that are important in fighting infection, thus making you prone to illness.

3. Alcohol can affect short- and long-term memory. During sleep, the brain is allowed to process information gained from the past days. When insomnia due to alcohol consumption sets in, the brain is not given enough time to classify and retain information gathered during the day and thus will result in a loss of memory. In more severe cases of alcohol dependence, the person can suffer from a deterioration of mental health, thus affected even long-term memory.

4. Drinking alcohol results in poor physical health. Alcohol can affect various systems of the body, often resulting in a lower quality of general health. Aside from the risk of frequent sickness, alcohol drinkers suffering from insomnia often lose the strength and stamina to perform the regular tasks.

5. Alcohol results in a lower performance at work. The combination of excessive alcohol drinking and insomnia often results in loss of memory, which can also affect a person’s performance at work. Missing appointments and forgetting names of clients can affect the total quality of work. Loss of memory can also be in the form of forgetting how to perform a regular task at work and this can be quite frustrating not only to the alcohol drinker but to co-workers, too.

6. People who frequently drink alcohol have a higher risk of suffering from mental health disorders. Alcohol drinkers have been reported to suffer from psychological issues, showing that the mental health condition of these people has deteriorated. These individuals tend to get upset easily, often showing anger outbursts at work and at home.

7. Alcohol induces behavioral problems. Drinking alcohol also results in a change in a person’s behavior, especially when one’s memory and mental health have been affected. In turn, an alcohol drinker’s behavior will change in response to these mental health developments. Family members can also be affected by this change in mental health.

8. Excessive alcohol intake increases the risk for accidents. Since excessive alcohol results in an affected memory, insomnia, and poor general mental health, an individual will suffer from poor coordination in driving or operating machines, thus making it more likely that accidents and death to occur. Poor memory can result in pressing the wrong pedal while driving or forgetting to stop a machine when one is about to get hurt.

9. Alcohol can induce mental distress. Excessive alcohol drinking not only results in a loss of memory and sleep but also induces an individual to experience high levels of anxiety. The mental health condition of an alcohol drinker has definitely changed and this often results in a decrease in self-esteem, making the person feel less capable and deserving of good things in life. Challenging tasks will now seem to be impossible to perform, making the person feel that he or she is worthless and unimportant.

10. Drinking too much alcohol can make a person become delusional. Have you talked to a person who just had too much to drink? This person often brags about his or her capabilities, often to the extent of being delusional. This change in mental health can be destructive, especially when the person attempts to show his or her claim of grandeur while under the influence of alcohol. Excessive drinking changes one’s general mental health condition because it desensitizes the nerves and thus makes the drinker feel that nothing can harm him or her.

So before you take the next glass of your favorite drink tonight, remember that excessive alcohol drinking affects mental health. It will not be surprising if you are currently suffering from insomnia and never realized that there was a connection between insomnia and alcohol. We usually don’t give much importance to sleep but once insomnia sets in, it is best to reduce the amount of alcohol we consume each day.

When sleeping problems or insomnia become an issue and it feels like exhaustion in impacting your performance on the job or in life, it may not be too big a cause for concern. The truth is that there are a number of little adjustments a person can make to boost energy levels, improve daily performance and get rid of sleep problems.

Go For a Walk: If you don’t have the energy to get up and get out, how will a little exercise help? Well, research has shown that walking as little as 10-minutes can greatly increase a person’s energy for up to 2 hours. Simply getting the heart beating can improve mental and physical performance. Light exercise like walking can also help cure sleep problems and prevent insomnia by releasing energy you may not have thought you had!

Check Your Magnesium Intake: Another factor that can impact energy levels is Magnesium. Magnesium plays an important role in breaking down glucose into energy, so a drop in levels can result in a drop in energy. Suggested servings of magnesium for women and men are 300 mg and 350 mg respectively, so including a handful of almonds, hazelnuts or cashews into your daily diet might provide the boost you need.

Take a Nap: If you’re having sleeping problems or experiencing insomnia at night, try to take a 60-minite power nap. Studies have shown a short power-nap can not only improve energy and physical performance, but also mental performance.

Eat Breakfast: Start your day off right by eating breakfast. Nutritionists and doctors suggest that breakfast provides the energy needed to get people moving in the morning and tackle the day’s challenges. In fact, they say that skipping even one meal can lead to fatigue and decreased performance.

Reduce Stress: One of the biggest causes of sleeping problems and insomnia is stress. The anxiety caused by stress leads o sleepless nights, which can eventually result in chronic sleeping problems or insomnia. Stress reduction techniques to on sleeping problems can be increased exercise or other activities to take your mind off the things bothering you.

Drink Water: Physical and mental performance is closely tied to hydration. In fact, a person feeling tired and out of energy may just be dehydrated and need a glass of water. Doctors say it’s often the fastest and easiest way to get an energy boost! In addition to drinking more water, try also to limit alcohol consumption. Alcohol is a depressant that can makes people feel tired and groggy when consumed.

Focus on Eating Whole Grains: Making sure your diet limits sugar intake and is rich in whole grains is another way to boost energy and improve performance. Whole grains (or complex carbohydrates) provide the body with sustained energy. Try having oats in the morning, whole grain bread at lunch, an energy bar for a snack and a sweet potato at dinner. Conversely, stay awake from “quick” sugar fixes. These often give short burst of energy followed by a crash, leaving you more tired than you were in the first place.

Regular Sleep: Boosting energy can also be accomplished by regulating your sleep schedule. Doctors say this is a way to fight insomnia and other sleep problems, it just takes practice. Set a specific time to go to bed and wake up every morning, and try to stick to it no matter what. Remember to wind down before bed by doing something relaxing – avoid reading, television or other stimulating activities.

Although roughly 30% of Americans claim to have sleeping problems, only about 10% suffer from persistent issues or chronic insomnia. However, the data does point out that for the most part, a people aren’t getting the sleep they need. This data includes many of the people whose work requires them to make important, life and death decisions every day.

Using information gathered by the CDC’s (Center for Disease Control and Prevention) National Health Survey, the mattress retailer, “Sleepy’s” put together a list to illustrate the careers in which most workers are sleep deprived. Here are the top 6 (all are sleep deprived):

1. Home Health Aides (least deprived)

2. Lawyers

3. Police

4. Physicians/Paramedics

5. Economists

6. Social Workers (most deprived)

What makes these findings rather scary is the impact that people in such professions have on others. Furthermore, sleep deprivation caused by insomnia and other sleeping problems is closely tied to mental health.

Dr. Philip Becker, Medical Director of the Sleep Medicine Institute of the Presbyterian Hospital in Dallas, illustrates the close correlation between sleep deprivation and depression by pointing out that the ratio of women to men with insomnia is almost on par with those who’ve been diagnosed with clinical depression, at 2:1.

In fact, he said that 6 of the 9 criteria required to diagnose a patient with a major depressive disorder are impacted by sleep problems. He also said that only 5 of the 9 criteria must be met for a patient to be diagnosed with such a mental disorder.

Sleep problems and insomnia have a number of impacts on one’s mental health, and findings published in a Harvard Mental Health Letter showed that chronic sleep problems (including insomnia) affect 50-80% of the patients in a typical psychiatric practice, compared with 10-18% of the general American population.

Insomnia and other sleeping problems were found to be particularly common with patients exhibiting the following mental health disorders:

- Depression

- Anxiety

- Bipolar Disorder

- ADHD (Attention deficit hyperactivity disorder)

The Mental Health Foundation in Great Britain used data from the Great British Sleep Survey to make even more connections between sleep and a person’s mental health. Using data from 5,328 respondents, people claiming to have sleep problems were four times as likely to have relationship problems, and three times as likely to lack concentration and be in a bad mood. The study also found that that 30% of the population suffers from some form of sleeping problem or insomnia.

Senior Researchers at the Mental Health Foundation said that “poor sleep can lead to mental health problems, and mental health problems can lead to poor sleep.” He said that as a result, people who experience insomnia can quite quickly find themselves in a “downward spiral” of mental health.

Serious mental health issues aren’t the only impacts a lack of sleep can have on an individual. Research has also shown that people short on sleep have had difficulty remembering things, being attentive and being able to concentrate on the tasks they are performing.

Correlations between sleep and a persons’ mental fitness has proven to be quite strong, and it is cause for concern that some of the most needed and trusted workers are also the most sleep deprived. However, it is unlikely many of these worker actually experience insomnia. The respondents in the 2011 report averaged between 6 hours and 57 minutes per night and 7 hours and 8 minutes, far more than what would be classified as insomnia.

Occasional sleep problems can occur for many people, as many as 25% of Americans report having them. One of the most common sleep problems is insomnia, which is a trouble falling asleep or staying asleep during the night.

 Chronic sleep problems such as insomnia affect around 10% of people. A lack of sleep caused by insomnia can negatively affect your ability to carry out daily activities due to the fact you are too tired and have trouble concentrating.  In general, adults require 8 hours of sleep a night, until about the age of 60. The elderly tend to require less sleep, 6 hours of sleep may be enough for them.  Despite requiring less sleep, almost half of elderly people experience insomnia.

Considering a lack of sleep can lead to poor concentration, daytime drowsiness and not feeling well rested in the morning; it becomes clear why people seek help. To deal with sleep problems and insomnia many people turn to prescription sleep medications and natural sleep aids. It is estimated that 6-10% of US adults used prescription sleep medications in 2010.  Considering the number of adults taking sleeping pills, the new research is startlingly.

The study looked at over 10,000 people taking sleeping pills and found that those taking prescription sleep medications were 4.6 times more likely to die.   Even if you only take a few sleeping pills, your risk of death is significantly raised. Taking only 1-18 sleeping pills a year increased the risk of death 3.6 times higher than those who did not take any sleeping pills.  Battling insomnia with sleeping pills was not just found to increase the likelihood of dying, high doses of sleeping pills resulted in a 35% increased risk of overall cancer.

In 2010 alone it is estimated that between 320,000 to 507,000 excess deaths were associated with sleeping pills. These are horrific numbers which can keep you awake at night.

Many people turn to natural sleep aids as an alternative to prescription sleeping pills. The idea is that natural sleep aids can help fight insomnia without the harsh side effects of sleeping pills.  It was widely known in the past that sleeping pills can be addictive, but this new research illustrates just how dangerous sleeping pills truly are.

It is clear that alternatives to prescription sleeping pills are needed to help deal with insomnia and other sleep problems. Natural sleep aids, changes in diet and modifying behavior can help combat insomnia. Sleeping pills are not the only option, the alternative methods can provide the help you need without the deadly side effects linked to the prescription drugs.

Every night when people tuck themselves into bed, many have difficulty falling asleep. Tossing and turning through sleepless nights can be frustrating and have serious implications on your daily life. Thankfully, however, many of the causes of insomnia are easily treatable.

It’s important to recognize that when it comes to sleeping and insomnia, there is no one-size-fits-all cure. Each Individual requires different amounts of sleep to recharge and function properly, while the causes of insomnia vary from case to case. 8-hours of sleep every night isn’t the cure.

One of the main sources of insomnia and difficulty sleeping comes from an inability to properly relax and prepare yourself for bed. This can be due to over stimulation before bed or feeling stressed out about work or the other responsibilities in your life. Some of the ways to combat these causes of insomnia are to make a few changes to your daily routine.

For example, specialists suggest avoiding any stimulating activity inside an hour or so of bedtime to conquer this difficulty sleeping. This can include things like exercise, work, big discussions or arguments, watching television, using the computer or anything else that gets your adrenaline going. Even though vegging out in front of the television or computer screen may seem relaxing, it can actually cause stimulation in your brain that lead to difficulty sleeping.
Instead, try taking a hot bath or listening to calming music to induce a feeling of relaxation. This way, specialists contend, you’ll be preparing your body to shut down and get some rest when your head hits the pillow.

Another cause that can lead to difficulty sleeping is diet. Depending on your consumption of caffeine, nicotine and other foods, you may be putting yourself at a greater risk of insomnia and difficulty sleeping. As you may be aware, caffeine, nicotine and simple carbohydrates (sugar) act as stimulants in the body. They provide increased energy and awareness, and can impact a person long after they are consumed, even if the affects aren’t necessarily noticeable.

To determine if this is the issue, simply curb your usage of these products. Try not to consume caffeine (coffee, soda) up to 12 hours before bed time. If that’s unreasonable, try not to have a coffee or soda after lunch. If you’re a smoker, try to limit the number of cigarettes you have in the evening; the same can be said for sugary foods.

Getting to bed at a consistent time every night can also curb difficulty sleeping. Setting a schedule to ensure a regular bedtime can train your body into recognizing that it’s time to sleep. Trying to get sufficient time in the daylight can help, too.

There are also some medical conditions that can be attributed to insomnia. For example,people coping with depression or asthma can be at risk. This is because some medications used to treat these diseases make it difficult to sleep. Some examples are bronchodilators and corticosteroids used to treat asthma, and a number of prescription drugs that are used to treat depression.

Restless Leg Syndrome (RLS) is an uncomfortable tingling feeling that occurs in some people when they sit or lie down in the evening hours. It can be quite irritating and cause for difficulty sleeping. Massaging the legs or moving them around, taking a hot bath about an hour before bed, or getting some exercise, like walking, during the day, can relieve RLS and insomnia.

If none of these seem to be causing your insomnia, you may be experiencing sleep apnea. Sleep apnea occurs when a person stops breathing, or fails to take deep breaths while they sleep. There are obstructions in the airway that limit oxygen, therefore creating difficulty sleeping. Consult your physician for more information regarding sleep apnea testing.