Why Can’t I Sleep? – Why Can’t I Fall Asleep?
Still counting sheep? Lying there fully awake and thinking of tomorrow’s tasks? Do you wake up at the wee hours of the morning and can’t fall back asleep? Are you sad, depressed, anxious and irritable? Sleeping problems could be caused by any number of factors. A person needs an average 7-8 hours of sleep every day but older people need less and get by with just 4-5 hours. If you are sleepless occasionally there is generally nothing to worry about; but if you’re sleepless most nights, then there is cause for concern. There is no need to suffer with insomnia.
Some Causes of Insomnia
Stress, unexplained sadness, and bouts with depression disrupt one’s sleeping patterns. Certain medications or chronic pain can also prevent someone from sleeping, further exacerbating the insomnia.
Difficulty Sleeping: Help Yourself Sleep Tonight
If you’re a chronic insomniac and it is affecting your quality of life and your relationships with loved ones, see your doctor.
There are some practical measures you can take to help you overcome your sleeping problems:
- Your bedroom is a place for sleeping, nothing else. Don’t work, watch TV, or use your room for any other purpose. Make sure it is orderly, inviting and calming. A messy bedroom with excess clutter will not stimulate you to sleep. Stabilize the room temperature so it is neither too warm nor too cold.
- Do not eat a heavy meal three hours before bedtime. Don’t drink too many fluids right before going to sleep as your frequent need to urinate will disturb your sleep.
- If you can’t sleep, don’t force it. Get up and do something somewhere else. Do not watch TV. Read, listen to soothing music or meditate.
- Drink a warm glass of milk half an hour before bedtime. Avoid caffeine, tea or soda.
- Go to bed at the same hour every night. The same goes for waking up.
- Try natural sleep remedies. (see below) and Sleep Tips.
Natural Remedies for Insomnia – Natural Remedies to Help Sleep
- Sleep Already was designed to calm busy brain and relax your body to help you gently fall asleep naturally.
- Formula 303 (Maximum Strength Relaxant) – Formula 303 is a natural sleep remedy will help smooth tense and constricted muscles which prevent a good night’s sleep. This product is made in the USA and is made with Valerian root extract and passiflora, two substances known for their properties as muscle relaxants.
- Vaxa Nite Rest – you no longer need to worry about habit-forming prescription drugs because Nite Rest is 100% natural. It contains phytomedicinals, melatonin (the sleep hormone), herbs and nutrients. It will not produce addiction or any harmful side effects.
- Badger Sleep Balm – contains lavender and rosemary – Badger Sleep Balm is the ideal relaxation inducers. By helping to relax your brain via aromatherapy, you become more relaxed and hence fall asleep with no problems. This natural insomnia treatment is an aromatherapy sleep aid.
- Power To Sleep PM – A great remedy for insomnia is Power to Sleep by Irwin Naturals. It contains a powerful blend of synergistic ingredients to help you fall asleep and wake up refreshed.
- Melatonin Sublingual – melatonin is said to be a powerful brain clock that regulates the body’s circadian rhythm. Melatonin has been called the “master hormone” because it governs the production of most human hormones. You can trust Melatonin Sublingual because it’s Made America.
- Dream Boost – a natural sleep remedy that helps to increase dreaming.
Sleep Already is an over the counter sleep aid that can also help with stress and anxiety. It is a unique blend of herbs and nutrients that target both physical and mental health, and it separates itself from many of its contemporaries by including lemon balm. Lemon balm is an herb that’s use dates as far back as the Middle Ages, and today it is widely used in Europe for a number of its benefits.
Lemon balm can be a great way to help the mind and body, and it plays an important role in Sleep Already. Physically, it can help to calm the muscles. Lemon balm is rich in volatile oils that can relax the muscles and reduce the occurrence of cramps and spasms. Lemon balm also provides help with stress, tension, and anxiety. There have been studies that have shown it can be beneficial for anxiety, and by calming the mind it may even help to promote healthy sleeping patterns.
Lemon Balm is commonly used as a natural way to help with sleep disorders, and it can be a safe alternative to prescription sleep medications. Since it can help with stress, anxiety, and poor sleep many think that it will put them in a state of fogginess or lethargy, but this isn’t true. In fact, it is believed to help with mental clarity and focus. A study conducted in England at Northumbria University found that students given lemon balm scored higher on tests. For those who are looking to fight anxiety, but don’t want to be in an altered state, lemon balm can offer help.
Valerian and Sleep
Just about everybody will deal with trouble sleeping at some point in their life, and once poor sleep starts it can snowball and become difficult to rectify. Sleep Already is a natural sleep aid that uses natural herbs and nutrients to help promote the body’s natural sleep process. It contains numerous beneficial ingredients, and one of these is valerian root. Valerian root is native to Europe and Asia, and it has been used medicinally for centuries. The constituents of valerian help to calm the nervous system, and this can be helpful for a number of ailments and conditions, including insomnia. Relax Already and valerian root can be a great alternative for many, because it shouldn’t cause fatigue or drowsiness, like prescription drugs tend to.
The benefits of valerian have been widely debated in the medical field, but studies have shown that valerian root can be helpful to those with insomnia. Valerian works to promote the function of the brain’s GABA. GABA helps to relax the nervous system, and it can reduce the feelings of overstimulation. This can help to ease the feelings of anxiety. For those that deal with racing thoughts prior to bed this effect may be particularly beneficial. One study tested to see how valerian root worked on rats. Researchers planted electrodes on the temporal lobe of the brain, and found that valerian also worked with adenosine. Adenosine is a neurotransmitter that has a number of functions throughout the body, and it plays a role in sleep. Adenosine gathers in the blood prior to sleep and then fatigues the body. It is important to the non-REM stages of the sleep cycle, and the brain’s rate of adenosine metabolism largely affects the duration and quality of sleep.
There have been a number of studies conducted to see how valerian affected humans, and Scientific Literature reviewed the results of nine different studies. Some of these studies showed that valerian can have wonderful effects on sleep. The tests used valerian and placebos, and the subjects given actual valerian showed better sleep patterns. The results of these tests showed that valerian can help to improve sleep quality, while also making it easier to fall asleep. Another double blind study that was released in Pharmacology, Biochemistry, and Behavior found that valerian could be helpful to those with sleep difficulty. Of the subjects given valerian, 89 percent had an improvement in sleep and 44 percent stated that they had perfect sleep.
Valerian can be very helpful when trying to combat insomnia, and one of the best sources for valerian is Sleep Already. Sleep Already doesn’t just provide the body with valerian though; it also has a number of other herbs and nutrients that can further help with sleep.
Sleep Already is a phenomenal natural over the counter sleep aid, and it can help to calm a busy mind. It is also widely used to help ease anxiety and stress, and lemon balm is one of its most impressive ingredients. The volatile oils found in lemon balm can help to soothe muscles, and it can also help to promote sleep and reduce stress and anxiety.
Danger of Sleep Deprivation
Melatonin is Beneficial for More Than Just Sleep
Melatonin is a hormone that is naturally produced in the body, and it helps to biologically notify the body’s systems for when it is time to sleep. It is widely taken as a supplement for sleep, but melatonin may also have a number of other benefits. Your body’s production of melatonin is largely based upon how much light the body is introduced to. As the sun goes down and light starts to diminish, the pineal gland begins to release melatonin, and this is the body’s natural signal for sleep. When the body still encounters light during the hours of the evening the production and release of melatonin can be reduced, and this can make it difficult to fall asleep. Besides promoting the sleep cycle, melatonin also supports healthy cardiovascular function, blood sugar levels, immune function, a healthy weight, and it may also help to fight cancer.
Within the hypothalamus is the suprachiasmatic nucleus, and this is responsible for the body’s biological clock. The suprachiasmatic nucleus is the part of the brain that tells the pineal gland when to release melatonin. Artificial light can reduce the release of melatonin, because light travels from the eyes, then to the optic nerve, and then onto the suprachiasmatic nucleus. The suprachiasmatic nuleus is sensitive to changes in light, and even something as harmless as turning on a light can stop the production of melatonin in the brain. Artificial lights are the most abrasive to the suprachiasmatic nucleus. The white and blue lights can quickly reduce melatonin production, while warmer colored lights and light bulbs with a low wattage may not be as detrimental to melatonin production.
Some Lesser Known Benefits of Melatonin
Melatonin is frequently researched and studied, and through this research, scientists are finding a number of new benefits. Melatonin can be potentially helpful for the cardiovascular system, and it can limit the risk of heart disease. It may help to fight heart failure and the damage that is associated with failure, and it may offer help to those with high blood pressure. Secreting the proper amounts of melatonin is also important to blood sugar levels, and those with low levels of melatonin are much more likely to develop type II diabetes.
For people looking to loose weight, a melatonin supplement can offer support. Research conducted in Spain found that consuming melatonin can help to increase the amount of beige fat within the body. Beige fat works along the same lines as brown fat in that it creates heat and promotes the burning of calories, as opposed to their storage. This could also be the reason as to why poor sleep is linked to weight gain and obesity.
Melatonin also has antioxidant properties that can promote healthy brain function. It is believed to limit oxidative damage to the brain, and this can help to reduce premature aging in the brain. Melatonin may also reduce the risk of Alzheimer’s, and since serotonin is a precursor to melatonin, it could also help to promote a positive mood. As an antioxidant, melatonin may also fight free radicals that create inflammation within the joints, and it could help to protect the body from cancer. Free radicals lead to mutations within cellular DNA that can cause cancer, so antioxidants are important to a healthy body.
Melatonin has also been shown to fight cancer in other ways, and it may be particularly helpful for reproductive cancers. Cells throughout the body have melatonin receptors – including cancer cells – and melatonin may help to reduce the effects of estrogen on breast cancer cells. This can help to limit the growth of the cancer cells. Melatonin also supports the functions of other sex hormones, and this is why it can be helpful with endometrial, prostate, ovarian, and testicular cancers. Melatonin also provides support to the immune system. It can help with the production of interleukin-2, which finds harmful and mutated cells, like cancer cells.
How to Make Sure that You Have Enough Melatonin
One of the easiest ways to ensure that the body has enough melatonin is through supplementation. There are many melatonin supplements on the market, and it is essential to get one that is natural and chemical free. There are even liquid melatonin supplements (see image on left). There are also steps that can be taken to improve the body’s melatonin levels naturally. Getting plenty of sunlight during the day can be a good place to start. The bright light of the sun will allow your body to notice the difference when it begins to get dark outside, and the body may be more receptive to this drastic change in light. At the other end of the spectrum, sleeping in a dark room is also important. Even a minute amount of light can disrupt the functions of melatonin, so keeping the television or computer off can help. Keeping the bedroom temperature around 70 degrees may also be beneficial.
Prior to this, you probably knew that melatonin helped you fall asleep, but melatonin is an important hormone that does a lot more throughout the body. It can help to promote the health of the nervous and cardiovascular systems, and it can also work in the body to fight the growth of cancer. Making sure that your body has the proper amounts of melatonin can go a long way in trying to achieve your health goals.
Benefits of L-carnitine for Sleep
Many people find it very hard to carry out their normal activities like driving and studying because of sleep disorders characterized by sudden and uncontrollable episodes of deep sleep. They fail to perform as expected in their workplace as their productivity is hindered by uncontrollable somnolence. L-carnitine is an amino acid that has many important functions in various areas of the body. Among its many uses, L-carnitine for sleep is used in the treatment of a variety of sleep disorders.
How L-carnitine treats Sleep Disorders
There are a number of benefits of L-carnitine in dealing with sleep disorders. Narcolepsy, a sleep disorder that is characterized by sleep abnormalities such as too much rapid eye movement (REM), cataplexy and daytime sleepiness, can easily be controlled by L-carnitine.
Video Discussing Cataplexy
Patients with narcolepsy have a higher risk of non-insulin-dependent sugar diabetes as well as obesity. Those who are treated with L-carnitine show a considerable reduction in the total time they spend drowsing off during daytime. When L-carnitine is administered to patients who have sleep disorders, the number of naps they have in a day decreases significantly.
Facts about L-carnitine
L-carnitine is a well-tolerated, effective remedy for daytime somnolence in patients with narcolepsy. It effectively solves the problems that come with excessive sleep such as low productivity, obesity and others. Use of L-carnitine decreases muscular fatigue, leading to a decreased tendency to fall asleep. L-carnitine should be taken only with the instruction of a physician. The medication has benefits as well as side effects.
In conclusion, L-carnitine for sleep is an effective remedy for patients with sleeping disorders. If taken with proper instruction from a doctor, it is a perfect cure for somnolence. Taking the right dosage and at the appropriate time of the day will boost its effectiveness. For instance, some individuals tend to experience trouble if they take it during daytime. Nonetheless, it is very effective in the management of narcolepsy and other sleep disorders. Sleep Already contains several beneficial ingredients, including L-carnitine, to help sleep.
Coffee Could Be Affecting Your Sleep
A new study has shown that drinking a cup of coffee as early as the afternoon can negatively affect your sleep and circadian rythm.
If you’re a coffee drinker, you probably have some cut off point during the day after which you will no longer drink coffee. This time changes depending on the person, since some have no problem drinking coffee after dinner, while others feel the effects of coffee six hours later. Even if you feel like you can handle coffee in the evening, it could actually be limiting your quality of sleep and reducing the amount of sleep you get each night.
Prior to this study, research was published in 2012 that dealt with how the body handled caffeine. The subjects were all college students, and the study highlighted the fact that each person’s body deals with caffeine and coffee differently. Some were able to quickly process coffee and limit its stimulating effects, and for others the caffeine remained within the body for longer periods of time and greatly affected their body.
This most recent study was conducted at the Henry Ford Sleep Disorders and Research Center where they specialize in insomnia. It took a look into how caffeine interacted with the sleeping patterns of 12 individuals who were deemed to have normal sleep patterns and cycles. The participants were given three pills to be taken daily for four days. Each day two of the pills were placebos, while the third contained 400 mg of caffeine, which is the equivalent to about two to three cups of coffee. One day all of the pills were placebos, and each day a pill was taken six hours before bed, three hours before bed, and right before going to sleep.
After analyzing the research, it was found that a cup of coffee in the afternoon did in fact negatively affect sleeping patterns, and, worst of all, the consumers generally didn’t notice how a cup of afternoon coffee was hindering their ability to get the proper amounts of sleep.
Clearly, you should take note on just how that afternoon cup of coffee is affecting you. You may want to try removing it from your routine and see if the sleep you get is longer or of better quality.