Insomnia and Stress (part 3)
Exercise
Exercise is said to be one of the best techniques available to relieve stress and insomnia. Since insomnia is not without stress, then certain types of exercises are needed to make the procedure work properly.
Stress and insomnia both lead to major heart attacks, strokes, diabetes, high-blood pressure, and so forth. Since the heart, body, joints, nerves, mind and other elements that make up the body are affected negatively by insomnia and stress, then cardiovascular exercises should be included in the exercise scheme to recover.
Finally, don’t forget diet, exercise and diet work hand in hand, and a proper diet can go a long way in the recovery of insomnia.
Sleep well,
Greg
Tuesday, March 9, 2010
Monday, March 8, 2010
Insomnia and Stress (part 2)
Insomnia and Stress (part 2)
Progressive Muscle Relaxation
Progressive muscle relaxation training is a great start after the rhythmic breathing techniques learned. The progressive muscle relaxation training may include self-hypnosis, which is a great source for relaxation.
Self hypnosis may scare few but to the contrary the tactic is easy after it is learnt a couple of times and there is nothing to be frighten of, since if you learn well you are on your way to relaxation, which reduces stress and helps a person sleep.
To get started on self-hypnosis you must find a restful area and extract any thoughts from the mind. The mind must find an area of relaxation in order for hypnosis to take place. After the mind is relaxed, the person can then start a count if this is part of the procedure and work slowly into a progressive relaxed muscle state.
The muscles should not feel any tension, nor should the body experience any stress. Hypnotism is sort of mediation, however, the different levels work differently since this procedure is to totally relax the mind rather than encourage the mind to recall a repressed experience.
After you master the technique, you can move onto to various other levels in reducing stress and eliminating insomnia.
Sleep well,
Greg
Progressive Muscle Relaxation
Progressive muscle relaxation training is a great start after the rhythmic breathing techniques learned. The progressive muscle relaxation training may include self-hypnosis, which is a great source for relaxation.
Self hypnosis may scare few but to the contrary the tactic is easy after it is learnt a couple of times and there is nothing to be frighten of, since if you learn well you are on your way to relaxation, which reduces stress and helps a person sleep.
To get started on self-hypnosis you must find a restful area and extract any thoughts from the mind. The mind must find an area of relaxation in order for hypnosis to take place. After the mind is relaxed, the person can then start a count if this is part of the procedure and work slowly into a progressive relaxed muscle state.
The muscles should not feel any tension, nor should the body experience any stress. Hypnotism is sort of mediation, however, the different levels work differently since this procedure is to totally relax the mind rather than encourage the mind to recall a repressed experience.
After you master the technique, you can move onto to various other levels in reducing stress and eliminating insomnia.
Sleep well,
Greg
Friday, March 5, 2010
Insomnia and Stress (part 1)
Insomnia and Stress (part 1)
When stressful changes occur it is time to take notice right away since stress can lead to heart attacks, strokes, and other disastrous experiences as a result of lack of sleep and relaxation.
Rhythmic Breathing is one of the easier techniques used in the treatment of insomnia. However, in my experience combining rhythmic breathing with PMRT and self-hypnosis has increased the ability to reduce stress, cope with stressors and find a source of relaxation that leads to sleep.
Of course, exercise, proper diet, and self-talk fit into the picture when it comes to finding resolve from insomnia and stress.
Rhythmic Breathing
Rhythmic Breathing Techniques entail learning how to inhale and exhale between breaths on a number of counts, rather the person learns to hold in breaths and let the breaths out slowly for a number of times.
The technique helps to minimize stress, but the strategy is temporary. Thus, to relieve long-term stress and insomnia the person must learn consistency and persistency to maintain a stable ground.
Therefore, rhythmic breathing is a start, but it is a long way from recovery.
Sleep well,
Greg
When stressful changes occur it is time to take notice right away since stress can lead to heart attacks, strokes, and other disastrous experiences as a result of lack of sleep and relaxation.
Rhythmic Breathing is one of the easier techniques used in the treatment of insomnia. However, in my experience combining rhythmic breathing with PMRT and self-hypnosis has increased the ability to reduce stress, cope with stressors and find a source of relaxation that leads to sleep.
Of course, exercise, proper diet, and self-talk fit into the picture when it comes to finding resolve from insomnia and stress.
Rhythmic Breathing
Rhythmic Breathing Techniques entail learning how to inhale and exhale between breaths on a number of counts, rather the person learns to hold in breaths and let the breaths out slowly for a number of times.
The technique helps to minimize stress, but the strategy is temporary. Thus, to relieve long-term stress and insomnia the person must learn consistency and persistency to maintain a stable ground.
Therefore, rhythmic breathing is a start, but it is a long way from recovery.
Sleep well,
Greg
Thursday, March 4, 2010
Sleeping Disorders
Sleeping Disorders
When insomnia approaches, it is next to impossible to get rid of the sleeping interruption unless you have the right steps to take on the road to recovery. Insomnia can lead to major health issues if not taking care of immediately. If you notice any signs of sleeplessness, anxiety, tension, depression, or nervousness then it is time to get help.
Many people that suffer insomnia often endure headaches, sleepless nights, fatigue, lack of concentration and so forth. A few sleeping disorders that include insomnia may be temporary disorders and easily treated.
For example, Seasonal Affective Disorder (SAD) is one of the widespread disorders that affect millions each season, however, the disorder is easily treated if treatment is sought out right away. The disorder generally attacks between seasons, leaving the patient to endure insomnia.
While Seasonal Affective Disorders are often treated with fluorescent lights, other disorders call for drastic measures.
Since stress is one of the leading causes of insomnia, we can see that techniques are necessary to reduce stress, minimize stressors and focus on management to relieve insomnia.
Few of the techniques used in reducing stress include, breathing techniques, PMRT or rather progressive muscle relaxation training and exercise. While this list is merely a few techniques for relieving stress, certainly the priceless tactics have saved many.
Sleep well,
Greg
When insomnia approaches, it is next to impossible to get rid of the sleeping interruption unless you have the right steps to take on the road to recovery. Insomnia can lead to major health issues if not taking care of immediately. If you notice any signs of sleeplessness, anxiety, tension, depression, or nervousness then it is time to get help.
Many people that suffer insomnia often endure headaches, sleepless nights, fatigue, lack of concentration and so forth. A few sleeping disorders that include insomnia may be temporary disorders and easily treated.
For example, Seasonal Affective Disorder (SAD) is one of the widespread disorders that affect millions each season, however, the disorder is easily treated if treatment is sought out right away. The disorder generally attacks between seasons, leaving the patient to endure insomnia.
While Seasonal Affective Disorders are often treated with fluorescent lights, other disorders call for drastic measures.
Since stress is one of the leading causes of insomnia, we can see that techniques are necessary to reduce stress, minimize stressors and focus on management to relieve insomnia.
Few of the techniques used in reducing stress include, breathing techniques, PMRT or rather progressive muscle relaxation training and exercise. While this list is merely a few techniques for relieving stress, certainly the priceless tactics have saved many.
Sleep well,
Greg
Wednesday, March 3, 2010
Insomnia and Lifestyle
Insomnia and Lifestyle
In a face-paced world and high tech environment constant changes are underway, thus it is unfair to use statistics as a source as to who is suffering on what level, since statistics are merely conducted on a 100 scale basis, with sometimes a higher number of people questioned during the study.
There are however various reasons insomnia occurs, but usually it is because of deficiencies. Chemical imbalances can throw the mind off track, thus symptoms that follow may be anxiety, stress, panic attacks, frustration, hypertension, and so forth.
As you can see insomnia is not the problem, rather there is usually an underlying reason that insomnia occurs.
Still, regardless of medical and mental ailments a person can find relief by adjusting their lifestyle.
Caffeine
People that suffer insomnia will drink caffeine all through the day and even at nighttime. The caffeine consumption absorbs through the body and some of the chemicals leave the body, but for the most part the caffeine is causing the body and mind harm.
Nicotine
Nicotine has the same affect as caffeine, yet nicotine is more harmful and affects the body and mind internally, thus possibly causing sleeplessness.
Therefore, if a person changes their habits it is possible to find relief even if medical and mental ailments exist causing the stress to the nerves, leaving the person hopeless of sleep.
Finally, if you are suffering insomnia you may want to visit your doctor first to find out if any medical ailments are causing the sleeping problem. Delaying will only prolonged the suffering, thus the problem can only get worse.
Sleep well,
Greg
In a face-paced world and high tech environment constant changes are underway, thus it is unfair to use statistics as a source as to who is suffering on what level, since statistics are merely conducted on a 100 scale basis, with sometimes a higher number of people questioned during the study.
There are however various reasons insomnia occurs, but usually it is because of deficiencies. Chemical imbalances can throw the mind off track, thus symptoms that follow may be anxiety, stress, panic attacks, frustration, hypertension, and so forth.
As you can see insomnia is not the problem, rather there is usually an underlying reason that insomnia occurs.
Still, regardless of medical and mental ailments a person can find relief by adjusting their lifestyle.
Caffeine
People that suffer insomnia will drink caffeine all through the day and even at nighttime. The caffeine consumption absorbs through the body and some of the chemicals leave the body, but for the most part the caffeine is causing the body and mind harm.
Nicotine
Nicotine has the same affect as caffeine, yet nicotine is more harmful and affects the body and mind internally, thus possibly causing sleeplessness.
Therefore, if a person changes their habits it is possible to find relief even if medical and mental ailments exist causing the stress to the nerves, leaving the person hopeless of sleep.
Finally, if you are suffering insomnia you may want to visit your doctor first to find out if any medical ailments are causing the sleeping problem. Delaying will only prolonged the suffering, thus the problem can only get worse.
Sleep well,
Greg
Tuesday, March 2, 2010
Insomnia Attacks
Insomnia Attacks
When insomnia attacks, a person often finds it difficult to cope through the days and the nights are often frustrating and depressing. When a person lies down at night to rest, but sleep will not come the person can easily feel upset or frustrated. The next day when the person goes off to work and has to survive task after task and interruptions from co-workers the person may feel a breeze of anger.
The problem is the co-workers are not going to understand your bitterness, unless they too have suffered in their lifetime. Therefore, it is up to you to find relief so that you can move forward in life without enduring stress, anxiety, panic and other symptoms that come along with insomnia and its components.
The fact is there is no such thing of insomnia alone without a component. Some people may suffer insomnia, but stress is the component that is shackling the mind. When a person experiences negative or even positive changes in their life they may go through a night or two without sleep. Sometimes the person may suffer for a week, but rarely does the person ever suffer longer.
Acute insomnia lasts between a few weeks and a few months, however it often clears up after the person refines his lifestyle. Chronic insomnia may last for years, thus causing the person to suffer ongoing changes throughout the lifetime. Statistics claim that more females suffer insomnia verses men, but new studies are finding that men, women, and children around the world are suffering the symptoms of insomnia.
Sleep well,
Greg
When insomnia attacks, a person often finds it difficult to cope through the days and the nights are often frustrating and depressing. When a person lies down at night to rest, but sleep will not come the person can easily feel upset or frustrated. The next day when the person goes off to work and has to survive task after task and interruptions from co-workers the person may feel a breeze of anger.
The problem is the co-workers are not going to understand your bitterness, unless they too have suffered in their lifetime. Therefore, it is up to you to find relief so that you can move forward in life without enduring stress, anxiety, panic and other symptoms that come along with insomnia and its components.
The fact is there is no such thing of insomnia alone without a component. Some people may suffer insomnia, but stress is the component that is shackling the mind. When a person experiences negative or even positive changes in their life they may go through a night or two without sleep. Sometimes the person may suffer for a week, but rarely does the person ever suffer longer.
Acute insomnia lasts between a few weeks and a few months, however it often clears up after the person refines his lifestyle. Chronic insomnia may last for years, thus causing the person to suffer ongoing changes throughout the lifetime. Statistics claim that more females suffer insomnia verses men, but new studies are finding that men, women, and children around the world are suffering the symptoms of insomnia.
Sleep well,
Greg
Monday, March 1, 2010
Battling with Tossing and Turning
Battling with Tossing and Turning
We've all had those nights that we just couldn't find the comfortable part of the bed and spent hours tossing and turning till the break of dawn. Why does this happen?
Well, your desire to “toss and turn”, really isn't the result of you not being comfortable, it's the result of you not feeling relaxed. On a deeper feeling our mind wants us to relax, but most of the times we interpret the message as “find a comfortable spot on the bed.” True relaxation comes from within you, and has to be triggered by your inner thought process.
For example: You could be in a hammock on a hot summer day in Hawaii, but if you're thinking about whether the stock market will rise or fall, and you've got a 100 million dollars on the line and it's REALLY bothering you, it won't matter what position you're in that hammock, you won't relax!
If you're lying in bed and you get the urge to toss or turn, wait it out, you'll be surprised how quickly it fades! When you get the urge to toss and turn, ask yourself “How can I focus on something else right now to feel more relaxed?” As you lie there for about 15 seconds, you'll be surprised at how the urge to toss and turn simply fades, and you realize that all you really want to do is relax.
Understand that if you do start tossing and turning, it will not end with just ONE toss or turn, because of the momentum effect, you will just keep tossing and turning till the break of dawn!
Sometimes the urge to move is really intense, or maybe you really are in a very painful position on your bed. If you absolutely MUST move, do it in this way:
1) Move, but move very slowly. Remember what it feels like when you wake up in the morning and you're very sleepy, do you move very quickly then?
2) As you move very slowly, put a big bright smile on your face, and take a deep breath.
Another reason why tossing and turning keeps us awake is because we do it very quickly, and the more we do it, the more it agitates us! So do it very slowly, and make sure to smile and breath deeply, you will feel the difference.
Sleep well,
Greg
We've all had those nights that we just couldn't find the comfortable part of the bed and spent hours tossing and turning till the break of dawn. Why does this happen?
Well, your desire to “toss and turn”, really isn't the result of you not being comfortable, it's the result of you not feeling relaxed. On a deeper feeling our mind wants us to relax, but most of the times we interpret the message as “find a comfortable spot on the bed.” True relaxation comes from within you, and has to be triggered by your inner thought process.
For example: You could be in a hammock on a hot summer day in Hawaii, but if you're thinking about whether the stock market will rise or fall, and you've got a 100 million dollars on the line and it's REALLY bothering you, it won't matter what position you're in that hammock, you won't relax!
If you're lying in bed and you get the urge to toss or turn, wait it out, you'll be surprised how quickly it fades! When you get the urge to toss and turn, ask yourself “How can I focus on something else right now to feel more relaxed?” As you lie there for about 15 seconds, you'll be surprised at how the urge to toss and turn simply fades, and you realize that all you really want to do is relax.
Understand that if you do start tossing and turning, it will not end with just ONE toss or turn, because of the momentum effect, you will just keep tossing and turning till the break of dawn!
Sometimes the urge to move is really intense, or maybe you really are in a very painful position on your bed. If you absolutely MUST move, do it in this way:
1) Move, but move very slowly. Remember what it feels like when you wake up in the morning and you're very sleepy, do you move very quickly then?
2) As you move very slowly, put a big bright smile on your face, and take a deep breath.
Another reason why tossing and turning keeps us awake is because we do it very quickly, and the more we do it, the more it agitates us! So do it very slowly, and make sure to smile and breath deeply, you will feel the difference.
Sleep well,
Greg
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