Problems Sleeping

For many of us it is hard enough to enjoy a decent night’s sleep without adding to the problems sleeping by our own actions. Here are a few of the most frequent sleep wreckers and how to avoid them.
However, if your inability to get to sleep, or stay asleep, lasts for more than 30 days your insomnia might be simply a symptom of another problem. Common ailments such as arthritis, acid reflux, and asthma can all cause problems with sleep. And, of course, depression is well known for causing insomnia. If you have been battling sleep issues for a month or more it is past time to see your doctor.

• Banish blue light from the bedroom. The reason is because the short waves of blue light can disrupt sleep. Sounds fishy but several years ago I bought a new TV for the bedroom and the power button was illuminated with a very bright blue LED. Within a few days of setting it up I noticed I was having problems sleeping and was waking up during the night staring at that stupid light. Eventually I put a piece of black electrician’s tape over it and the problem was solved. But I was always curious why that one light could cause me problems sleeping. This is why.

• Keep the bedroom reserved for sleep and sex only. No TV (although I admit I still have one), no phone calls, no working on the bills in bed. Do away with anything not related to rest or relaxing. And keep the temperature down. Studies show that most of us sleep best at 68 to 72 degrees.

• Resist caffeine after about noon. And this isn’t just coffee but all foods that have caffeine like chocolate. Even some of the popular OTC pain relievers have caffeine so read the labels.

• Don’t eat heavy meals later in the day. If you do, your digestive system has to work all that much harder to do its thing and that can make for problems sleeping. Make dinner a light meal and no snacks at all for at least an hour before turning off the lights.

• And speaking of lights start to dim the house lights about two or three hours ahead of bed time. When you lower the lights the reduced illumination sends a signal to the brain to start producing melatonin which is a natural sleep inducing substance.


• If you smoke you know you should quit don’t you? Great, but until you do, cut back on how much you smoke for at least four hours before bed time. Why? Nicotine is a stimulant much the same as caffeine and causes as many problems sleeping.

• Keep the pets in their own bed. It’s hard enough to sleep with a human partner but adding a pet makes sleep that much more difficult. They will move around during the night just like a person does plus they can trigger allergies. Fido needs his own bed!

• Be careful with medications. On a night when you can’t get to sleep nothing is more tempting than a sleeping pill. But they must be used only under a doctor’s care and direction. The chemicals in most sleeping pills are very addictive and can also have unpleasant side effects.

So there are eight suggestions on how to deal with your problems sleeping. Hopefully you will find that one or more of them will work for you because nothing is worse than not being able to sleep.

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Sunshine

The two most significant things in overcoming depression rapidly and naturally, without drugs, are working out, and natural light. Seems too simple? Well, yes and no. You see, anytime a person is getting depressed, something as basic as getting up to answer the phone can be a problem. The commitment is just not there. You just don’t seem to have the energy or desire to make yourself move. But a little sunlight and a bit of exercise can work wonders.

Overcoming Depression with power of the sun

First of all, whatever it takes, force yourself to get up and get out of the house. Do it even if its cold, wear a coat if you have to, but get outside. Exposing yourself to sunlight boosts the bodies levels of serotonin. Serotonin acts like a neurotransmitter and one of its functions is elevation of mood. The nice thing about this is that its all free. All you have to do is get to where you can feel the sun and nature will take over. Its all natural and you are going to feel better very soon.

Overcoming Depression with the power of the human body

Now let’s move on to the other thing you must do to feel better and that is exercise. Some people consider this a dirty word and don’t want to talk about it at all. In fact, it appears that there are two very different camps when it comes to exercise. One camp has the people that can’t stand it, think it is highly over rated and don’t want to talk about it. These folks practically have to be tricked into any exercise more strenuous than walking from their car to the door. These are also the same folks who hunt endlessly for the parking space closest to the mall entrance.


On the other hand, the folks in the other camp can’t ever get enough exercise. These are the ones that have one of the secrets of happiness, even if they don’t realize it. Exercise releases another type of neurotransmitter called endorphins. Endorphins are responsible for the “runner’s high” you may have heard about. The best description of what endorphins do is to say that they act a lot like opiates in that they produce a feeling of wonderful well being. Endorphins are nature’s way to make us feel better and, again, they are free!

The bottom line is this: If you are depressed you can feel better within minutes. Overcoming depression is not a sentence. You’ve got all the power, and all of the control. Do not be too hard on yourself. Enjoy yourself. You are worthy of it, honestly you are, regardless of how you may feel at the moment. Now, get into gear, put on a jacket if you need one, and head outdoors for a walk around the block. You will be feeling better shortly.

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Depression

When it comes to the two genders, depression symptoms in women are much different than the symptoms for men. To begin with the female of the species is just more prone to depression than are the males, and the causes of depression in women are frequently different as are even the resulting patterns of symptoms.

There are numerous factors contributing to the pattern of depression symptoms in women including factors like reproductive hormones, the way a women responds to stress, and social pressures. Understand what these factors are and learning about them is a very good start to helping you reduce your overall risk of depression, and to be able to treat it effectively if it does occur.

Understanding Depression Symptoms in Women

Depression is not just a “bad mood” or a “case of the blues”. On the contrary depression is very often a serious condition that affects every aspect of your daily life. Depression can easily disrupt your social life, interpersonal relationships, career prospects, and, probably worst of all, your sense of your own self-worth. The National Mental Health Association estimates that roughly one in every eight women will develop symptoms of depression at one point or another during her lifetime. This is roughly twice the rate of depression in men.

But the good news is that depression, even severe depression, is treatable. The more understanding you have about the implications of depression symptoms in women, and the impact depression can visit on your life the better prepared you are to deal with depression symptoms head on should they take place.

Signs and symptoms of depression in women

The signs of depression in women are not hard to determine when you understand what to look for. Common complaints include:


 Long term bad mood
 Lack of interest in activities you previously enjoyed
 Persistent feelings of guilt, or hopelessness
 Thoughts of suicide or constant thoughts of death
 Changes in sleeping habits (sleeping less or more)
 Changes in appetite; rapid weight gain or loss
 Unable to concentrate
 Low energy, quickly fatigued

Differences between depression symptoms in women and those in men

While the warning signs and symptoms of depression are the pretty much the same for both men and women, overall women experience some specific symptoms more frequently than do men. One example of this is what is known as “seasonal affective disorder’, the depression brought on by the lower levels of sunlight in the winter months, is far more common in women than men. Women are also far more susceptible to “atypical depression”.

The symptoms of atypical depression, are sleeping more, eating more (especially carbohydrate heavy “comfort” food) and rapid weight gain. Rather than sleeping less, eating less, and losing weight, additionally, women suffer guilt feeling at a much higher rate than do men.
Women also suffer thyroid problems much more than men. Because the disease hypothyroidism can cause depression, all women should consult with their doctor to assess this possibility before committing to a therapy regimen.

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Hallucination

Hypnagogic hallucinations are what occurs when a person is asleep but sees, hears or feels things and experiences them as real although they’re asleep. These dreams can be very terrifying, which explains why the most widespread hypnagogic hallucinations are a jerk awake when a person feels they are falling right before they fall asleep. Though these hallucinations appear like dreams, they’re, in reality, not true dreams. A large number of outside effects such as Insomnia, illness, overdose of medicine, or irregular sleep behaviour could cause them.

Hypnagogia is really a sleep problem and a lot of people might have this sleep issue for a long time without being aware that they’ve been experiencing hypnagogic hallucinations. For many, these hallucinations may seem like bad dreams, or signs of a psychiatric or psychological condition however, these hallucinations won’t be indications of mental or emotional difficulties.


Hypnagogic hallucinations are generally not mentally related in the least, but are a sleep/wake cycle dilemma. They are the consequence of a misfiring inside the brain and are completely organic and natural. If you suspect you are addressing hypnagogic hallucinations your best strategy would be to seek the advice of a sleep specialist. Understanding that specialist would probably have you stay in overnight in a sleep center in order to effectively identify your symptoms.

And you can help yourself also. Listed here are six suggestions to help reduce the impact of hypnagogic hallucinations:

1. Have a regular sleep schedule and get enough sleep (6-8 hours) nightly.
2. Work to control stress. Having time for pleasure activities such as meditation, deep breathing, yoga and so on can be very useful to controlling stress.
3. Talk with your doctor to be sure your prescription drugs are not responsible for causing hallucinations.
4. Discuss with your personal doctor should you think about talking to a sleep specialist and having a sleep study done.
5. Always remember that hypnagogic hallucinations are quite common and not a sign of a more serious mental or psychological issue
6. Record a sleep diary to keep track of your symptoms to recognize any possible patterns.

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If you don’t deal with stress, it will find a way to control you. Stress can be extremely invasive in your daily life.

You might try blaming the boss, the automobile mechanic or even your partner for your stress. You can’t control what other folks do or say, but you can take care of some of the smaller sized problems in your world in an effort to reduce your stress.

Here are some stress stimulators that you have the power to bring in check:

Clutter Causes Stress

The extra “stuff” you may have, the more time and attention it needs to be maintained. One method to reduce that demand is to remove a lot of the stuff that you don’t absolutely need.


Start room by room and take a critical look at the time needs of your stuff. Promise to give up or get rid of at least two clutter items from each room. And don’t simply do this one time, practice it each and every month.

Stress Less By Buying Less

You helped bring that mess in to the house, so don’t generate more. Before you buy something new think about when you will in fact use those items. If you can’t think of specific times or situations where they will be used keep your wallet in your pocket.

Keep a Clean, But Not Sterile, Environment

Unless you can pay for a full time housekeeper, you must realize that a level of sparkling is clean enough. Save the frantic furniture polishing and wall cleaning for quarterly cleaning or getting ready for a get together. Keep in mind that rooms in magazines look wonderful because no one lives there to mess them up.

Stress Can Be Caused By Too Many Choices

Shopping for clothes is a form of closet clutter addiction that can get out of control. Apparel isn’t only something on a hanger. You need to wash, fix, press or carry it to the dry cleaners.

Should you have an over stuffed closet, it is actually harder to get dressed in the morning. Having way too many choices can quickly becomes stressful.

Trim down the closet. If you need help, ask a fashionable colleague or hire a wardrobe consultant to work with you.

These are just a few ways to cope with stress by managing the things in your house. And once you master exactly how to do it at home you can certainly apply the very same technique to the “stuff” within your business.

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