The Vicious Cycle of Insomnia and Sleeping Pills

Insomnia and sleeping pills

Every once in a while most of us fail to get sleep early, or can’t stay asleep or even wake up too early. Insomnia is a problem for more than a third of the population in the world today. It has been the same since time immemorial where when troubled one could not find sleep. Chronic insomnia is a sleeping disorder that really lowers the quality of life. Insomnia has been associated with the pressures of life that we are living in today. Sleeping pills are an efficient and easy way to get sleep, however as we will explore below the chances of getting into a vicious cycle of insomnia and sleeping pills.

Insomnia is associated with anxiety, pain, depression, disturbing thoughts and many other things. These causes of insomnia most at time are chronic and feed also from insomnia. For example, anxiety causes sleep deprivation and sleep deprivation causes anxiety. The same can be said about pain. Lack of sleep makes a person more sensitive to pain.

The management of chronic insomnia is one of the biggest wins we should celebrate. Chronic insomnia is very debilitating. Actually lack of sleep can kill in so many ways if not managed.

The Risks of Taking Sleeping Pills

Sleeping pills in the market are the most common over the counter medication used for insomnia. These pills have a habit forming tendency where some people cannot sleep not unless they take the sleeping pills. This cycle of dependency becomes even worse where one becomes dependent on them to the point of them not working. The pills dose is thus increased with time in order to get sleep thus making the vicious cycle of lack of sleep and increase in dosage. In some instances use of sleeping pills has been associated with death of the users. The OTC sleeping pills also makes a person more moody and cloud the thinking.

To manage insomnia experts like Dr. Brian Murray of Sunnybrook health Sciences Centre requests people to take sleeping pills rarely and when absolutely necessary. This is because sleeping pills do not offer the restful and restorative normal sleep.

Natural methods that Work to Improve Sleep and Health

Most experts recommend the following in the management of insomnia:

  • Taking supplements

These supplements contain Magnesium, melatonin, hydroxytryptopan, L-ornithine or valerian root. Such supplement work excellently in the cure of insomnia and are non-addictive. A combination of the four supplements in lunar sleep aid makes it the best sleeping aid in the market today.

  • Use of essential oils like chamomile and lavender.

These essential oils help the body to relax and lower anxiety for a good sleep. Chamomile can be taken as a drink while lavender most at times is used either in a light massage or as an incense like substance for smelling.

  • Change of diet to eliminate instances of lack of sleep.

The meals taken in the evening should be either taken a few hours before sleeping or should contain less of carbohydrates and stimulants. Carbohydrates produce a lot of heat while being digested thus making it uncomfortable to sleep. Stimulants like caffeine found in coffee or tea excite the brain and makes it more alert making it harder to sleep. The worst stimulant to take is khat (Cathinone) which makes people to have super excitements and building of castles in the air.

  • Management of anxiety and overexcitement before sleeping.

This is accomplished by trying to relax before sleeping and minimizing the use of blue light emitting devices. Other than the use of lavender and chamomile to relax, one can have a short routine before sleeping where yoga can be done or listening to insomnia music. However one of the best ways to relax is noting down any serious thoughts flowing through our brains just before sleeping or if we wake up at night. Once these ideas are noted down, the brain is quite sure that they will not be forgotten and thus relaxes. Blue light emitting devices like Television sets, Computers, Tablets, Laptops, phones and video games excite the brain and thus keep us from sleeping. Thus these devices should be used sparingly just before sleeping.

  • Exercises during the day and keeping the bedroom cool

Exercises especially if done in the morning or early evening have two ways of making us sleep better. It is noted that people who do not exercises suffer the greatest risk of sleep apnea. The exercises help in getting more and quality sleep. Exercises also help to lower anxiety and thus helping us in getting a good night sleep. At least 30 minutes of exercise per day is enough to give us that sleeping boost.

Keeping the bedroom cool is another way of helping us get a good night sleep. The bedroom temperatures when significantly lower than our body temperatures helps in reducing the time spent tossing and turning in bed before getting sleep.

  • Reducing the intake of alcohol.

Most at times, people think that alcohol helps them sleep. However, this cannot be further from the truth. Alcohol yes helps people to sleep faster but does not help in keeping the person asleep. When one has consumed alcohol, there is poor transition from one stage of sleep to the next. As polysomnography has shown, people who consume alcohol are more likely to experience sleep apneas and waking up at night as compared to people who have not. Also the urge to pee is one of the most disturbing things for sleep.

  • Having fewer naps if it is necessary.

Taking a nap during the day almost guarantees that sometime during sleeping we will experience less sleep. It also affects the flow of sleep from one stage to the other as physicians have noted. Thus naps should be taken when absolutely necessary.

  • Making a to do list and prioritizing on the important duties

While this seems to be a very easy task that we can do any time, having a to do list is one of the best ways to fall asleep and stay asleep. A to do list helps us to do the things that really matter and defer the things that are either not important or urgent. At our work places, schools or at home, if the most important or urgent chores have not been done, it is tantamount to stress and anxiety and thus giving us a sleepless night.

Potential Side Effects of Prescription Sleep Drugs

Insomnia and sleeping pills side effects

Insomnia and sleeping pills

Prescription sleep drugs are a good way to sleep once or twice when in a crisis. However, these drugs since they don’t offer natural sleeping patterns should not be used in the long term. The prescription sleep drugs have the following side effects:

  • Prescription sleep drugs are addictive.

Most at times when one starts using sleeping pills, they take them to cure one or two sleepless nights. However, the challenge with the pills is that once you pop in one or two for a good night sleep, then the following day the body will demand the same for you to sleep. This forms the vicious cycle of sleeping pills and insomnia. Withdrawal leads to sleeplessness. In most at times, when one starts using sleeping pills, after some times the pills don’t work and thus the dosage has to be increased. If this continues, with time one can get depressed breathing while sleeping sometimes leading to death.

  • Getting a burning/ tingling feeling in the arms, legs, feet or hands.

This is a very common sensation that occurs with frequent use of sleeping pill and especially over a period of time. These side effects are very irritating when they happen and leave us feeling unsettled.

  • Appetite changes and constipation/ diarrhea.

The gastro-intestinal tract (gut) is affected greatly by the use of sleeping pills. The sleeping pills may erode the gut lining with continued use and especially of high doses leading to constipation or diarrhea and subsequent loss of appetite.

  • Dizziness and loss of balance.

Sleeping pills help us to sleep. However, this sleep is dependent on the pills. And secondly the sleep is not natural and thus does not follow the natural stages of sleep. Taking of sleeping pills often leads to dizziness and loss of balance. This is also caused by interference of the workings of brain chemicals that affect sleep, balance and wakefulness.

  • Drowsiness during the day.

In most times, sleeping pills have an after sleeping side effect. Drowsiness and dizziness are the most common sleep associated side effects. Drowsiness occurs because one does not sleep though the stages of a natural good night sleep. This causes the body to be imbalanced and thus drowsiness.

  • Having a dry throat or mouth.

This is a common side effect when sleeping pills are taken for a long time. A dry throat is most a time a precursor for dry cough. The sleeping pills affect the normal workings of the body including production of mucus and saliva leading to dryness of the mouth and throat.

  • Sleeping pills also can give one nightmares.

Bad dreams at night are a common feature in people who have to take a pill in order to sleep. This is because the brain does not experience a truly normal and natural restful sleep. The use of sleeping pills to sleep thus causes nightmares in some people.

When should you use sleeping pills before bed?

Sleeping pills like Ambien, Lunesta, Sonata, Rozerem, and Halcion are great products meant to help you sleep. However they should be taken when needed and not daily or very frequently. This mostly is in periods of great pain, anxiety, depression or acute insomnia. Over the county (OTC) sleeping pills are available in most markets today and misuse of the pills is a common problem. Our recommendation is the pills should be taken once in a while and not every day to prevent us from falling into the vicious cycle of insomnia and sleeping pills.

Also it should be noted that sleeping pills should be taken if one will have enough time to sleep. The enough time in this case means 7 hours or more of sleeping time. This enables the body to utilize all the chemicals contained in the pill and also reduce day time dizziness, drowsiness and other side effects.

The Best Upholstered Beds to Buy Online

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How do you give your bedroom extreme class and a show of living well? This always should be the thoughts in our brains every day because we spend around a third of our lives in bed. For some people they spend almost a half of their time in bed. The upholstered beds gives the use a sign of good life with just a small investment.

Upholstered beds have a soft covering on the headboard which gives the room a class. The beds also come with different looks either masculine of feminine with a variety of fabrics and materials that make them. These bed therefore provide a different class of comfort but however require more attention in maintenance and care.

The cost of upholstered beds might range from a few hundred dollars to a few thousands. This is dependent of the size, design, material and fabric that makes the headboard. They can easily be made at home using online tutorials but it’s preferable if you buy them online at an affordable price. This also helps to save your time.

Factors to consider while buying upholstered beds

  • Type of foam used

In a world where most people have allergies and sleeping disorders associated to dust, dust mites and dander, the type of foam used in the bed matters a lot. The type of foam can be tested for comfort, and durability. This is because a bed is supposed to last for long and whereas softness and comfort might be the initial consideration, durability should also be considered. Where one of the members of the family snores or is allergic, memory foam would be the most ideal type of foam used in the bed.

  • Upholstered fabric used to cover the bed

The fabric used to cover the upholstered beds help in cleaning of the bed and aesthetic value of the bed. The common fabric used is linen and polyester. These help to make the beds easy to clean and also add the aesthetics.

  • Material used to make the bed

The material that is used to make the bed frame varies from metal to wood and plywood frame. These are strong materials to ensure durability of the bed is increased.

  • Color and pattern of your bedroom

The bed upholstery color can be used to add aesthetics to the bedroom. The color of the upholstery should be considered while ordering for the bed. The upholstery helps to eliminate just the wood or metal color but also adds more beautiful colors and patterns.

Advantages of Upholstered beds

  • They make the room appear smaller or larger depending on the color. Darker colors make the room appear smaller while lighter colors make the room appear bigger.
  • Upholstered beds gives you the comfort while sitting on the bed. This is because the upholstery is made of materials that can give you comfort as you read, pray or breastfeed. The upholstery also gives you an assurance that your head will not be hit by a hard surface that make the bed.
  • The bed enables one to match the theme of the bedroom with the upholstery giving the house a classy look. The material that is used to make the upholstery can be used to make a nice combination with the bedroom theme thus making the bedroom an enjoyable place to be.

Disadvantages of upholstered beds

  • The upholstery can harbor pet’s fur and dust. This might cause allergic reactions for people with fur or dust allergies. The material that is made of determines the amount of fur and dust that it can harbor.
  • Due to the upholstery, upholstered beds might require more cleaning and maintenance. This enables the bed to look good and well taken care of. It also takes care of any stains.

Up to now you have learnt the good, bad and ugly of the upholstered beds, grab the best deal here:

The best upholstered beds on sale in 2018

  1. Zinus Upholstered Button Tufted Premium Platform Bed/Strong Wood Slat Support/Dark Grey

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The bed is quite a transformative piece of art. It consists of the following:

  • Platform wooden bed slat. This frame is as strong as bed frames get and in addition to being classy and reliable support. The platform thus supports all forms of mattresses including memory foam, latex, spring or hybrid mattresses. Thus for a snorer the bed supports the use of memory foam mattresses, the best mattresses for snoring. The bed has also been passes as very strong and thus can withstand all motions in bed.
  • The upholstery is soft and well stuffed to give you a comfortable sleep or sitting on the bed. The dark grey colour also makes the bedroom look well filled up thus making the bedroom classy. Also the upholstery is button tufted for a modern look of the bed.
  • The bed is easy to ship as all the bed parts are fitted on the back of the heardboard for shipping. This makes it easy to ship and also assemble. However the package is a bit heavy to transport as it weighs about 125lbs.
  • The bed is available in Twin, Queen and King version where each has a 5 year warranty.
  • The steel frame has a foam padded tape. This enables the bed to be used without any noise.
  1. DHP Rose Linen Tufted Upholstered Platform Bed

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The bed is a well made bed for classy and comfortable night sleep. It gives you the following comforts:

  • The upholstery bed headboard is elegantly made with a modern tufted linen design. The headboard being linen soft enables you to sit on the bed and read when having insomnia or making sure your head is protected when you hit the headboard. The material is also easy to clean by vacuuming or wiping with a damp cloth.
  • The bed has a revolutionary bentwood slat support system for excellent ventilation. The mattresses require ventilation to reduce mould infestation and also keep it fresh. This slat supports any amount of weight without making any sounds as you sleep.
  • To improve on stability the DHP upholstered bed has side rails and additional legs for support. This makes sure that the bed is comfortable and stable even during other rigorous activities.
  • It is also assembled easily after you receive it. The bed is also transported in one box which is a bit heavy. The box requires some effort to carry especially if the bedroom is upstairs but it is worth it.
  • The color makes the bedroom look larger that it is because of the somehow bright gray color. The color also blends with most bedroom colors for a classy bedroom look.
  1. Home Life Premiere Upholstered Bed

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This is one of the most comfortable upholstered beds on sale online. It has several properties that make it a bed to buy any time. The bed has:

  • The bed upholstery is made of linen which makes it soft and comfortable to lie on when in bed. This gives the individual a soft surface to land on while sitting or on accidental hit on the head. The material is also soft to clean and thus prevents mould and dust buildup on the upholstery.
  • The tufted surface also gives the bed a classy look. The modern look blends well with the bed surface thus making the house more beautiful.
  • The light beige color makes the room look bigger. The bright color also adds to the aesthetic value of the bed. The color also matches with several other colors of mattresses and room.
  • The bed is transported in 2 boxes to make sure they are lighter to carry and move. This makes moving the boxes upstairs more easily incase one wants to move it. It is however very easy to assemble.

 

What you need to know about upholstered bed headboards

How can I care for my upholstered bed headboard?

When compared to normal hard wood or metal headboard, upholstered headboards are harder to care for. This is because the facric can get torn or stained if not well taken care of. Therefore the headboard will require regular vacuuming or cleaning with a damp cloth to remove any spills. The spills if left uncleaned accumulate and start smelling.

How can I measure the upholstered bed headboard?

The headboard is bought using the size of the mattress. The mattress size is first measured and then to use that to get a heardboard that the mattress can fit in. We always add two inches to either side of the mattress to get the measure of the upholstered bed. For example, King mattress is 76 inches wide and thus the headboard should be 80 inches wide.

The Best Bed for Snoring: Sleep Number Bed Review

Sleep number bed to prevent snoringA happy family prays together, sleeps together and wakes up together. Waking up together is however a myth in most families due to snoring partners. When partners sleep well together, they wake up rejuvenated and form a successful family. It is the secret for long lasting relationship. And since we spend a third of our time sleeping, the secret works most of the time.

Sharing a bed is one of the hardest things ever if the bed is not comfortable and inviting. If the bed does not encourage sleeping together then one of the spouses finds an excuse to not sleep at the same time. At those time the partner decides to use the blue light emitting devices like television sets, video games, laptops or phones. Others engage in reading books or magazines.

Even if a person does not like the bed firmness or pillow type, snoring and OSA really affect the quality of sleep experienced. In most partner researches, sleeping with a snorer has been noted as one of the major reasons for partners sleeping in different beds. In other cases especially in conservative Christian societies the partners persevere together where the snorer contributes to making the partner an insomniac.

The solution for these marital problems is solving the snoring, comfort and firmness with the revolutionary sleep number beds. The beds offer all the above ensuring each partner sleeps without the other partners problems affecting them. The snorer stops snoring and the subsequent insomnia stops. The comfort removes any excuses from partners for not going to bed together.

One of the biggest wins for the bed is the snore technology in the sleep number beds. This technology enables by the use of a button for partners to raise or lower the head of the partner to solve snoring problems. This way and in addition to the new and revolutionary adjustable base gives the bed a comfort touch for couples and all other people. The bed has the following characteristics which makes it comfortable and prevent snoring:

  • The Mattress firmness

The mattress offers a dualAir technology to enable one to adjust firmness on one side of the bed thus giving two distinct levels of firmness for couples comfort. The comfort which is a main source of disagreement in families. This is because some partners like firmer mattresses while others less firm mattresses. The optimal comfort is assured by being able to adjust one side of the mattress while retaining a different firmness on the other side. This makes you and your partner sleep well and eliminates either partner having to toss and turn as you sleep.

  • Snoring

Snoring is very common among families these days. Snoring and weight are the major interdependent variables. With the increase of population members who are overweight, snoring is a major impediment to the comfort of the families as they sleep. For partners who snore like an old truck, sleeping with them becomes a major challenge especially if you are a light sleeper. Sleep number takes care of the issues associated with snoring by offering an exclusive partner snore technology. The technology comprises flexfit 2 and flexfit 3 adjustable bases which gives the bed adjusting the head of the partner by using a button. This raising and lowering of the head helps to open the airways thus preventing the production of snoring sounds.

  • Body position

Sleep number bed allows for adjustment of the body position on both sides of the bed. One can sit and read while other partner sleeps on the bed with little effects on each other. This gives the couple a smooth sleeping time with little inconveniences to the partner.

  • Temperature

It is recommended that we should sleep on a warm bed at night for good night sleep in a cool room. However, this warmth preference is different for most people. Some people prefer warmer beds and others cooler beds. This makes a couple sleeping in the same bed very uncomfortable. However, sleep number bed gives a solution to this using the Dualtemp layer. The layer enables one to warm one side of the bed with the other side remaining cool. This gives the couple the ideal sleeping warmth for deep sleep. Also the beddings are designed in an innovative way to enable it to absorb excess heat and give you the most ideal sleeping temperatures all through the night.

  • SleepIQ technology

Most of the times with changes in the temperatures, body positioning or head position in addition to habits and routine affect the way we sleep. To have these indicators monitored by a bed and tracked every night gives you a good way to ensure good night sleep every day. Sleep number beds apply the sleepIQ technology to help you determine the factors affecting sleep in your daily routine. This way one can change these factors to optimize the lifestyle for a good sleep every night.

How does the sleep number bed prevent snoring?

Most people often ask themselves, does adjusting of the bed prevent snoring? Yes, the adjustability helps prevent snoring. The adjustability technology is applied even in smart pillows like Nitetronic to ensure smooth breathing. Snoring definition states that snoring is caused by blockage of breathing pathways thus causing vibrations of the tissues surrounding the breathing cavity. Raising the head or lowering it works miracles to prevent snoring. How good is it when this can be accomplished by the touch of a button?

Most at times when our partner is snoring we either wake them up, give them a bigger pillow or turn them to sleep on the next side. Nitetronic on survey offered relief for 100 percent of the snorers and since the sleep number bed applies the same concept the results should be similar. The only blot in the bed is that either you or your partner should wake up and press the button to adjust the head position.

The bed however combines firmness, body positioning and temperature regulation to give you a comfortable sleep. Even if one has to wake up to adjust the bed to prevent snoring, the benefit are too much when considered wholesomely. The sleep number bed works in treating back pains in over 90 percent of users and has also been clinically proven to improve sleep quality in approximately 90 percent of the users.

Other than snoring what other sleeping associated disorders are treated by sleep number beds?

Back pains relief

As discussed above the sleep number beds help in prevention of back pains. This is because the bed is so comfortable and can be adjusted to fit your preferences without affecting your partner’s preferences. The back pain prevention occurring in almost all the tested subjects is a major selling point for the bed. Most of the times, since our bodies are created differently, we get challenges when the bed shared does not meet either partners preferences. Therefore being able to adjust temperature, firmness, body positioning and head position is instrumental in making this bed the ultimate source of comfort. It assures you that the 8 hours spent sleeping will be worthwhile.

Reduction of nocturnal movement associated with being uncomfortable in bed

If you have never shared a 3 feet by 6 feet bed with 2 friends, then you have never experiences how life can be uncomfortable. At night you experience the highest level of discomfort. You try moving and you can’t and if you have to move then you have to move as a group. This is experienced by our spouses when we are tossing and turning in bed or producing loud snoring sounds. Nocturnal movements normally lead to sleep waking up cycles in light sleepers. The sleep number beds ensure the comfort of both partners by offering a chance for customization of body positioning, head positioning, temperature and firmness.

The sleep number beds offer a comfortable, restful and restorative sleep.

Due to the factors discussed above about body positioning, temperature, firmness and head positioning associated with sleep number beds, the individual using the bed is able to get the health benefit of consistent good quality sleep. A good night sleep every night has several health benefits including helping one to reduce weight, prevention of physical and psychological disorders, heightened metabolism, helping performance in school and at work and others. The best of them all is that it makes you look younger.

Relationship health is improved

A good sleep of both partners has been cited as one of the major causes of happiness in the family. Insomnia, snoring and sleep apnea always makes the relationship uncomfortable to stay in and should be avoided at all costs. Sleep number beds makes sleeping more sweet for both partners thus making the relationship happier and increasing intimacy.

Why not live a better life? Why not sleep well with your partner? The best way to get that is by getting a sleep number bed which gives you a sleeping paradise!

In addition to sleep number beds, in the market today sleep number pillows are also available for sleeping luxuriously.

Most at time most people are different, this makes a solution which works a hundred percent for snoring the best solution for you. However, for other preferences other anti-snoring devices can be added to the sleep number beds for better experience.

Anxiety Insomnia: Can You Die From Lack of Sleep?

Insomnia can cause many problems in a persons lifeHave you been stressed by having an exam the following day to the point that you can’t sleep? Or were you too anxious about going home for the first time from a boarding school that you could not sleep? Or worse still have you had a doctor’s test where results were to be given the following day? Even as I was writing this article it is because the article was giving me anxiety induced insomnia. In those situations most of us can’t get sleep. This is the definition of anxiety insomnia. Anxiety insomnia is the lack of sleep during sleeping time that is caused by anxiety over a number of causes. It should be noted that insomnia can cause anxiety and anxiety can cause insomnia.

What is insomnia? Insomnia is the most common sleep disorder accounting for the sleeping disorders affecting over 30 percent of Americans on occasional basis. This is referred as acute insomnia. Chronic insomnia affects at least 10 percent of the populace. Chronic insomnia is very debilitating and can be the cause of many other body problems. Insomnia can also kill.

Quick facts on insomnia

  • Insomnia is caused by many causes including psychological, medications and hormonal disorders.
  • Chronic and acute insomnia affects about one third of the population
  • Insomnia in many instances is secondary to another lifestyle or medical disorder.
  • Medical and behavior changes can help to cure insomnia
  • Insomnia is where one can’t get to sleep fast enough or can’t stay asleep at night even if you want to sleep
  • Lack of sleep kills an individual. In rats sleep deprivation kills within 32 days.
  • Lack of sleep also kills sex drive
  1. Anxiety insomnia causes

Anxiety is one of the main causes of insomnia. Anxiety can be caused by one of the following causes:

  • Psychological problems

These are the mental problems that affect our quality of life. They affect sleeping by making our brains to experience distress and thus affecting our sleep. They include dementia, depression, bipolar disorder, post-traumatic stress disorder, autism, attention-deficit disorder, obsessive compulsive disorder and schizophrenia.

  • Diseases/ physiological causes

Diseases that cause chronic pain and other major risks including death are another major source of anxiety sleeplessness. Such diseases include diabetes, thyroid disorders, heart disease, respiratory diseases like asthma and chronic obstructive pulmonary disease, drugs and alcohol abuse or withdrawal, irritable bowel syndrome and tumors can be the reason why you can’t get sleep at night.

  • Past and future occurrences

Thinking about the past or the future is a major cause of anxiety insomnia. Fear of insomnia if you have got it in the past is a major cause of insomnia. This causes the anxiety-insomnia cycle where insomnia causes anxiety and anxiety causes insomnia. Thinking so much about the future can also cause insomnia. Thoughts about success, family, children old age and others can cause insomnia.

  • Being burdened by duties

Being overburdened by duties is another cause of anxiety insomnia. Having a long and disorganized to do list is tantamount to anxiety. Duties at work, school, home and other areas should therefore be prioritized according to the most important and urgent and others. Not prioritizing makes you to do the less valued duties leaving out the high value duties which cause sleeplessness.

  • Extrinsic factor

Sleeping next to a snoring partner or even an uncomfortable bed among other factors can cause insomnia. These extrinsic factors affect the environment you sleep in thus causing sleeplessness. Some people dread going to sleep in the same bed as a snoring partner or sleeping in their uncomfortable bed.

  • Being too jovial or happy

Sometime being overexcited by events or happenings can be the cause of anxiety induced insomnia. Over excitement causes the stimulation of the nervous system in a caffeine like effect. This causes the brain not to calm down and thus the cause of insomnia.

  1. Anxiety insomnia symptoms

There is no difference between insomnia symptoms and anxiety insomnia symptoms. The symptoms are as follows:

  • Finding it hard to sleep when you go to bed.
  • Not staying asleep for the whole night.
  • Waking up earlier than anticipated. Not getting the 8 hours of sleep as recommended.
  • Not feeling refreshed or rested after waking up.
  • Feeling fatigued or sleepy during the day often.
  • Being irritable, depressed or anxious often.
  • Having difficulty in remaining attentive and remembering things.
  • Being accident and error prone
  1. Anxiety insomnia Medication

The best way to manage anxiety insomnia is a combination of medication to treat anxiety if it is chronic and insomnia treatment. Management of anxiety is categorized according to the cause of anxiety where drugs like benzodiazepines, selective serotonin reuptake inhibitors (SSRIs), Buspirone and beta blockers. These medications should only be used after consultation with your doctor. In the consultation you should discuss with the doctor about the advantages and disadvantages of using the medication. However as stated anxiety insomnia can also be treated by managing the cause of the anxiety by the following methods:

  • Regular exercise.
  • Making and prioritizing a to do list
  • Hypnosis
  • Therapy
  • Meditation, yoga and tai chi
  • Worry stopping strategies
  • Mindfulness
  1. How to get sleep with anxiety insomnia/ Coping with anxiety insomnia

Anxiety insomnia can be managed by the methods below:

Regular exercise. Regular exercise gives you something else to think about and also makes sure your body is tired and ready to sleep. During exercise the body releases endorphins, the brain neurotransmitters (brain chemicals), whose function is to transmit messages within the nervous system. These chemicals help relieve pain and also offer the comforting feeling in the body. This ensures quality sleep and prevents most of the common sleeping disorders.

Listening to Insomnia music. Insomnia music gives the user stress relief and deep sleep. Often the music is soothing and relaxing and is mostly accompanied by nature videos. The nature videos also add to the relaxation.

Hypnosis. Hypnosis works in most cases in the treatment of anxiety. It makes a person to forget all the stressing issues and enables the person to relax. This way one can easily cope with anxiety induced insomnia.

Making a to do list and prioritizing the important tasks. Most of the time anxiety insomnia occurs due to having a long list of deliverables which are due in no time. The tasks vary in importance and urgency. Having a to do list makes one able to plan the tasks according to the importance and urgency. This thus makes one able to prioritize the most necessary task and relax once they are done.

  1. Anxiety insomnia and Depression

Chronic insomnia is one of the main risk factors for an individual to develop depression and other psychiatric disorders. It is one of the early symptoms (prodrome) of depression attacks and is also caused by depression in the long term. Chronic insomnia is also a result or complication of depression and its treatment.

A shortened REM sleep latency is always seen in most clients who have depression and also in periods before clinical episodes of depression.

In most cases, after successful treatment, most people succeed in getting rid of insomnia. However, in some cases insomnia may persist in people likely to get a relapse.

Anxiety in some cases cause depression if it is not resolved fast enough. Resolving anxiety therefore prevents the development of depression and also anxiety insomnia.

WHAT IS SLEEP? 10 REASONS WHY YOU SHOULD SEEK GOOD SLEEP EVERY NIGHT

Good night sleep as a result of sleeping on the best mattress for insomniaWhat is sleep? That’s the question many Americans can easily answer but never practice the recommendations. The world as we know it now has a lot of ups and downs that require every second of our time. Most of the times most Americans and the worlds’ population never rests enough.

As recommended an adult should get a minimum 6 to 8 hours of sleep per day. However, in the fast paced world most people do with less than half of that. We do multiple jobs to make ends meet and at the end of the day getting enough time to rest and stay with the family becomes a challenge.

Sleep is always interrupted with the stresses of life. Insomnia is a major condition these days as compared to the past because of these stresses coupled with snoring in partners or sleep apnea. Why do we think when we are supposed to be sleeping? Why can’t we leave tomorrow’s activities to tomorrow? Why do we stress ourselves in thinks we have no control of? Why can’t we use our beds for the purposes they were bought for, sleeping and having sex?

In order to sleep well, physicians recommend several things including ensuring that the room is fresh, making sure the pillow and mattress are dust mite free, reducing stimulants and alcohol intake and minimizing the use of blue light emitting devices like phones, television sets, computers, video games and tablets.

What is sleep?

In what is sleep definition, sleep is the state of relative muscles relaxation eyes closed and inactive nervous system occurring mostly at night almost suspending consciousness. That time the body gets to rejuvenate and repair the damaged cells in addition to ensuring better physical and mental health. The brain is active during sleep.

Neurotransmitters control the state of being awake or asleep in our bodies. The nerve chemical messengers act on several nerve cells and neurons to regulate sleep. The different neurons act differently to ensure that you sleep when you need to by switching off serotonin and norepinephrine. Adenosine which causes drowsiness increases in the blood while awake and is broken down during sleep.

Several activities and lifestyles also affect the sleeping patterns. When these lifestyles are changed insomnia becomes a thing of the past. In addition several supplements like Lunar sleep aid and essential oils.

Stages of sleep

We have 5 stages of sleep: Stage 1, 2, 3, 4 and REM (rapid eye movement) sleep. Mostly people progress from stage 1 to REM sleep. As we sleep most of the time is spent in stage 2 sleep which takes 50% of the sleeping time. This is followed by REM sleep which takes about 20% of the sleeping time. The other stages share the remaining 30% of the sleeping time. However, in infants 50% of their sleeping time is spent on REM sleep.

Stage one typifies a light sleep where one can be awakened very easily. In this stage one frequently slips in and out of sleep. This stage is characterized by slow eye movement and reduced muscle activity. If you wake up during stage one sleep, you will recall fragmented images. This period most people also experience hypnic jerks (hypnic myoclania) which are muscle contraction most at times followed by the feeling of starting to fall. PLMS sleep disorder is a disorder where this stage is elongated.

In stage two there is no eye movement but there is very slow brain waves.  The brain waves can be measure by polysomnography by the use of electrodes to deduce the level of sleep. In this stage however, an individual experiences sleep spindles which are occasional increase in rapid waves.

Stage 3 and 4 are characterized by when the brain starts producing delta waves which are very slow brain waves scattered among smaller faster waves. In stage 4 however, the brain only produces delta waves mostly. There is no eye movement or muscle movement in the two stages and therefore the two stages are mostly referred to as deep sleep. In the deep sleep it is harder to wake up the individual and if it is done the person wakes up feeling groggy and disoriented. These two stages are where bedwetting, night terrors and sleep walking occurs in children and some few adults.

REM sleep is characterized by rapid, irregular and shallow breathing in addition to movement of the eyes frequently in different directions. Mostly the limb muscles can’t move, the blood pressure and heart rate increases and penile erection occurs in most males. In this stage people mostly dream a lot and thus when woken up most people will give tales that are mostly not logical.

Therefore, to experience a night of relaxation a person should get these stages cycles with more time spent in deep sleep and REM sleep. In this regard we need to explore why we should endeavor for a good night sleep. This way we experience the benefits listed below of a restful good night sleep.

REASONS WHY YOU SHOULD SEEK GOOD SLEEP EVERY NIGHT

In one of my previous articles, we explored the reasons why insomnia is bad for you. The reasons for sleeping well far outweigh the benefits of getting a few more hours of being awake. To get the recommended 6 to 8 hours of sleep is beneficial in a number of ways including:

  1. Sleeping well ensures better performance at work and school

Good night sleep every day is one of the best ways to get a good performance. Sleeping well ensures that the brain, body and spirit are rested. A rested brain provides more concentration and grasping easily of tasks. A rested body which is healed makes one more active and thus improving performance. The two also when rested ensures that the individual is less sleepy. A good night sleep helps one to feel less groggy as they wake up. This makes it easy for one to go to work more rejuvenated to perform the daily chores.

Sleeping well makes one sharper in school. I have proved this point where I performed well in college in exams when I slept well the previous night. There was one stressing unit (course) in second year of my study, thinking of it always gave me insomnia. I read so much and slept for just 4 hours because of the stress. This unit is the one that makes my transcript look bad. I performed dismally. When one is sleep deprived or is frequently sleepless, the mind suffers a reduction of cognitive ability.

When a mind has enough rest, it balances the several chemicals that enable performance. It rejuvenates and heals the neurons ensuring the electrical impulses are passed on smoothly. As a result the brain is well prepared for the next day’s activities.

Sleeping well also helps you to make better decisions. This is aided by two chemicals serotonin and adrenalin. With good night sleep serotonin increases and adrenaline production decreases. Adrenaline is needed in the body to enable survival if one can’t sleep. Too much adrenaline in the body makes an individual to make rash decisions because it is produced in the body in time of danger. Adrenaline informs the individual to run, hide or fight. Serotonin on the other hand ensures the individual does measured decisions. This thus helps one to remain calm when making decisions.

This therefore points out that a good night sleep enables performance at school or at work. If one is having challenges at either school or work one of the best way to resolve them is to get a good night sleep successively.

  1. Good night sleep reduces accidents while driving or at work.

Accidents at work or while driving or carrying out major daily chores are majorly attributed to lack of a good night sleep. The accidents may also be caused driving while drunk or use of mobile phones while driving. Fatigue and being drowsy associated with sleep deprivation is a major cause of slow thinking. Brain reaction time and thus judgement is affected adversely by lack of sleep.

I remember driving one day across several states, this meant driving day and night. In those moments I found myself especially at night suffering from double vision and micro sleep, and thus moving across the different lanes. Even loud music and taking energy drinks could not help. This is what happens when one drives while sleepy. Driving for a few seconds while asleep which is called micro sleep can result in major accidents especially if one is driving at a high speed.

People who work at industries with motors and rotors should ensure that they get a good night sleep daily. These machines only take a split second of inattention can be so devastating. Therefore, a good night sleep is important for individuals to perform well at work and also to minimize accidents.

  1. A good night sleep improves the sex life and makes it more enjoyable

When a person frequently experiences episodes of no sleep, the sex drive reduces markedly. Lack of sleep has been associated with lower libido and lack of interest in sex.

Insomnia and sleep apnea reduce sexual drive in men because production of testosterone is reduced. Also most at time after a rejuvenated sleep most men get a penile erection which does not happen if one does not go through the several stages of sleep. Therefore, people with chronic insomnia commonly suffer from erectile dysfunction.

In women estrogen regulates sex drive. If one has a good night sleep, the body is rejuvenated. When the body is rejuvenated, it is able to secrete the hormone. If estrogen is produced in the right quantities women sex drive is increased. Several periods of insomnia or sleep apnea are associated with reduced sex drive in women due to reduced production and regulation of estrogen.

A good night sleep also rejuvenates other body parts like muscles and the brain hence enhancing performance during sex. The body is also fresher and chemically balanced for a good sex.

  1. Consistent good sleep helps to lose weight

Sleeping, according to most people, is a time where nothing happens that can reduce weight. That cannot be further from the truth. Sleeping helps to reduce weight in several ways. Insomnia markedly increases the chance of being overweight. Insomnia in most cases increases the urge to eat more especially at night. This increased appetite is the main cause of increase in weight. Appetite regulating peptides leptin and ghrelin are affected by frequent moments of no sleep. When one gets a good night sleep, the production of the two peptides is reduced thus reducing yearn for carbohydrates and fats due to hunger. Sleep also generally makes sure the body maintains high metabolism. High metabolism helps reduce weight through a higher utilization of energy consumed.

In most cases increase in weight also leads to snoring and sleep apnea. These conditions are easily managed by using PureSleep mouthpiece and other anti-snoring devices. This device ensures a good night sleep for you and your partner thus helping in reducing weight.

  1. Having a good night sleep keeps you healthy

Looking for an easy way to keep the doctor away? Look no further than this. A good night sleep more often than not helps to keep you healthy. A good night sleep helps to keep stress, depression, chronic fatigue and brain disorders away. Insomnia in over 90 percent of the time is accompanied by another disease especially if the insomnia is chronic. Chronic insomnia is also associated with hallucinations.

Getting enough sleep most of the nights helps prevent the diseases of most of the body systems. The diseases of central nervous system, cardiovascular system, immune system, endocrine system, digestive system and respiratory systems are significantly reduced by regular good sleep. The common diseases experienced here include diabetes, heart diseases, stroke, balding, chronic inflammation of the gut and many others.

Diabetes one of the most common non-communicable diseases caused by either inherited genes or environmental factors. Enough sleep with other recommended prevention methods like diet and exercise prevents the occurrence or also helps manage diabetes. This helps in both type 1 and type 2 diabetes. Sleep helps to regulate the production and action of hormones including insulin. Insulin is the hormone that regulates the sugar levels in the blood, if its production and/ or action is affected it leads to diabetes. When one sleeps well, all the glands function well including the pancreas which produces insulin.

Diseases of these systems are mostly chronic and expensive to treat. These sleep disorders related diseases affect the workings of the body reducing the quality of life and sometimes have poor prognosis including death. In reducing these diseases easily by sleeping one gets the chance to save a lot of money in hospital bills and worries associated with the same.

  1. Sleeping well increases the levels of happiness

In the current world most people are looking for self-esteem and self-actualization instead of fighting for basic physiological needs. One of the factors captured in the two levels is happiness. This is per the theory of self-actualization by Maslow. Happiness is however elusive these days due to the pressures and stresses of work and the world. The rat race affects most of our happiness after finding out that the work we put so much efforts in do not satisfy all our needs and we end up working even more. This means that we spend a very little time sleeping and also suffer from lack of sleep when we go to bed.

However, a good night sleep boosts happiness and improves the moods. Reasons why a good night sleep increases happiness are because we get to dream, we get to rest and wake up rejuvenated, our bodies are healed from minor tears and aches, and for a few hours we forget our frustrations. Sleeping well also helps our body systems to regulate themselves and reduce diseases. A disease free body is the cause of happiness to most individuals and their families.

  1. A good night sleep helps cure headaches

Ever wondered why some headaches do not go off even with the remedies prescribed normally. These mostly prescribed remedies for headaches include taking lots of water and fluids, taking caffeinated drinks and use of pain killers. This might be because of lack of sleep or insomnia. Periods of no sleep mostly increase incidences of headaches too.

Lack of sleep affects the eyes and brain in addition to blood flow leading to headaches. Most at times when we have a headache the solution is a good sleep. Sleeping for at least 6 to 8 hours ensures that the body is rejuvenated leading to healing and prevention of headaches. This rejuvenation helps to balance the body chemicals thus healing the different kinds of headaches. The common types of headaches that can be healed by good sleep include primary headaches like migraines, cluster headaches, tension headaches and many other secondary headaches.

Tension and migraines are well managed by a good night sleep. This is also very effective if one does not have sleep apnea.

  1. A good night sleep gives you a nice younger skin

Most people especially women are so worried about their skin ageing. This is because most women want to remain sweet 16’s for the rest of their lives. In the current day and age, even men have caught up with the norm, they also want to seem younger. The skin enhances the aesthetic beauty in addition to being first point of human immunity and excretion.

This can be achieved by consistently ensuring that you don’t have period of no sleep. A good night sleep on a regular basis prevents the occurrence of sallow skin and periorbital puffiness on a short term basis and collagen breakdown when one has chronic insomnia. Collagen breakdown is caused by increase in cortisol production when one has consistent lack of sleep. Collagen is the body protein that maintains skin radiance, smoothness and suppleness.

Also lack of sleep is associated with decreased production of growth hormone. The hormone is important in skin thickening in old people. It also ensures growth in the young children. Therefore, sleep is important in most facets of our lives including the skin.

  1. Sleeping well ensures one can become masculine more easily

It is one of the most fascinating facts about a good night sleep. The fact is when one consistently gets good sleep they can easily improve the muscle strength and size. While asleep the body repairs the muscles and other tissues. This means that if we exercise and rest well the body is able to repair any torn muscles thus gives you the chance to exercise the following day.

After most exercise sessions, the muscles have a soreness due to accumulation of lactic acid and pain due to microscopic tears that happen within the muscles. A good night sleep helps to reduce the lactic acid accumulated during the day and also helps to repair the microscopic tears.

Without getting enough sleep, the body does not reduce the soreness associated with exercises. This is because for the repair to happen enough sleep is required. If one does not sleep well, no matter the exercise, building the muscles becomes a very hard task. Also if one does not get a good night sleep, exercising the following day also becomes harder.

  1. Sleeping well every day enables one to overcome stress

In times of stress, once you get a good night sleep, most at times we feel relieved. The brain is always repaired and chemicals including hormones are well controlled during a good night sleep. Anxiety is one of the major causes of insomnia and insomnia is one of the major causes of anxiety.

A regular good night sleep enables one to heal the brain and prevent permanent damage. Too much stress or anxiety associated with sleep disorders can cause depression. Good sleep also helps one to make the right decisions at all time. This is a major reliever of stress in knowing that your decisions which will be pivotal in your life are right.

In addition to the 10 major reasons sleeping well at night gives the following benefits:

  • Sleeping well consistently reduces the risk of substance abuse.

Lack of sleep alters the circadian rhythm and also makes the body to seek more sources of pleasure. Drugs and alcohol most at times offer the pleasure. Therefore a good night sleep helps one to feel more fulfilled and thus does not need the drugs for this.

  • Sleeping consistently well also boosts the immune system.

The endocrine and immune systems are adversely affected by lack of sleep. Frequent moments of no sleep increases the susceptibility to infections including flu and common colds. It is very common for one to have a running nose when he does not get a good night sleep.

In most sleep disorders solutions are available in lifestyle changes and also some quick fixes. These sleep disorders include snoring, sleep apnea, circadian rhythm sleep disorders, insomnia, restless legs syndrome and others. Before resulting to sleep apnea/ snoring solutions like maxillary advancement surgery, recovery must be considered. Also snoring definitions enables one to choose an easy and effective method for the disorder.