Insomniac Women - How To Take Control Of Your Sleep Pattern With Ease

By Ada Petrov

Ever wake up wishing it was Saturday just so you can go back to bed and catch up on more sleep? Tossing and turning in frustration is a big sign of sleep disturbance and it can affect your life in more ways than one.

Getting enough sleep is so important for our vital organs to function correctly and for the body to recharge and repair itself. It is recommended that we get a minimum of eight hours a night, but unfortunately too many people are getting by on much less than that.

If you're a woman in your forties, it's a probability that you too might have issues getting enough shut-eye each night. It's not surprising that a lot of women in this age group have insomnia, considering the number of family and financial-based issues they have to worry about. Menopause also occurs around this time and the female body goes through drastic changes.

As we women age, our bodies change in so many ways. One of which would be how it deals with the way we sleep. It helps to not over-stress yourself about this and just try your best to deal with it. The more you stress, the worse it gets.

So how can you establish a healthy sleep pattern naturally, without the use of drugs? Here are a few suggestions.

Maintaining a routine is important and you should try your best to wake up at the same time daily during the working week, and also weekends if possible (we all love sleeping in on Saturdays but doing that could break our pattern for the following week).

Getting your body to recognize signals for when it's time to sleep, can be done by establishing certain routines on a nightly basis, just before you hit the sack. Having a nice warm bed-time drink or reading a magazine are great ways in which you may begin to tune out. Performing some breathing exercises might help slow down your breathing as well as heart rate which can be sleep inducing.

Have you ever tried so hard to sleep on certain nights that it seems as though the harder you try, the hard it is to get to sleep? Don't try to force sleep to occur as it will just lead to frustration, and you get the reverse effect. Instead ensure that your room is as dark as possible as it helps to have as few visual stimuli as possible. Now try to open your eyes as wide as possible and do your best to stay awake by concentrating on a small spot in your room. This generally works well and will most likely induce sleep within minutes. - 29945

About the Author:

In addition to women's health, the author also writes on the topics of custom car accessories as well as buying a pink steering wheel cover within his website.

The Relaxation Music That Should Work For Me

By Sebastian Big

The relaxation music often referred to as new age music or background music is a normal instrumental music which target is to form a fabulous relaxing atmosphere, inspiration or creative state. It is generally selected by yoga, massage or other consultant to support the care or make it even more enjoyable.

The tunes employed in the compositions are repeated, piano or other instrumental ; they could also include fragile sounds of human voice. The length of forty to one hour complies with the length of the care.

The music is considered to be invented in early sixties of twenty century when the first album with electronic new age music was released for so called Zen Meditation. After that the stream of meditation music flown and at the moment the market is filled in with variety of relaxation music types.

I want to introduce one kind of relaxation music which has been released not that way back. It is known as alphamusic. The purpose of such music is to put the person into relaxed state called alpha. This is the state which is equivalent to the state we are in when we wake up in the morning fully refreshed after a good night sleep. Your cerebral cortex and body are awake and let you work and think outstandingly well. The most judicious choices and creative things are done when we are in precisely that state. Someone that has finished a duty and sits down and rest is said to be in an alpha state. Someone that takes a break to meditate is usually in an alpha state. Someone that goes out for a stroll outside a busy room is again in an alpha state. More frequently it reflects the meditative mental state. Alpha brainwaves are slower and higher in amplitude. Their frequency goes from nine to fourteen cycles per second, so they slow down your grey matter function and help you relax and relax.

So when we debate the alphamusic it is that kind of music which put you into a meditative state an alpha.

Research has demonstrated that four to twenty mins of listening to the relaxation music called alphamusic, may improve your concentration and capability to work by over a hundred p.c.. Stress, depression, ADHD, learning incapacities or sleeping disorders are generally treated by doctors or doctors that apply such relaxation music into their treatments with amazing results.

There are many types of alphamusic cds, mp3's available in the market, some with the years of research and experience has been already been called a great invention and more and more people, therapists who see the incredible results of playing such music while therapy are applying it and recommend to one another. So will that type of relaxation music revolutionary the world in the next few years? I may say, if this music continues having such an outstanding therapy results, we may soon hear a lot more about this type of relaxation music. - 29945

About the Author:

Don't look just for any relaxation music. Not all of them will be helpful. Try listen to the music available in the above link composed by world renowned composer and meditation master - John Levine.

Sleep Tight Tonight With Natural Insomnia Remedies

By Keira Adams

Insomnia is a condition that affects a number of people for a number of reasons. If you don't want to take traditional medications for this sleep disorder, you may want to consider some natural insomnia remedies instead. Here are some ideas for an insomnia remedy that you can start using today in order to get a good night's sleep.

Many people use essential oils such as lavender and rose as a natural insomnia remedy. These essential oils can be found at a number of drug stores. You can soak in a tub laced with these oils in order to relax your body and calm your nervous system. You can also fill a sachet with these oils and keep them next to your pillow at night. When you breathe in the aroma, you'll be inducing sleep, and you're likely to stay asleep throughout the night. These oils can also be used in diluted form as facial treatments. When you have the essences of the oils on your skin all day, you're much more likely to be in a good mood, and you'll be fighting blemishes and skin impurities as well.

Passion flower is another one of the natural insomnia remedies that you may want to try. This flower is native to Brazil and Argentina and can be found in capsule and tea form. If you've been feeling a considerable amount of anxiety for any reason, passion flower will help to promote a boost in your mood, which will make it much easier for you to relax. Try taking the tea or capsules about 30 minutes before you're ready for bed.

One of the most important steps in terms of dealing with insomnia is to reduce the amount of caffeine that you consume every day. It's particularly important not to drink coffee, colas, or tea in the afternoon. This will help your nervous system to grow progressively calmer in the hours before you need to be asleep. Keep in mind that caffeine is also present in a number of cold medications as well, so read the labels when you're looking for medicines to clear up sneezing or a stuffy nose.

Certain foods are actually calming, and will also improve your health and give you more energy while you're awake. Green leafy veggies like spinach and kale will help to promote sound sleep, so you should include these vegetables as side dishes for lunch and dinner. Whole grains are also ideal for people who have trouble sleeping through the night. These grains are full of protein and tryptophan, a chemical that promotes relaxation. You can also season your food with dill or basil if you want to sleep more soundly. Oats are also great foods to cure insomnia; you can make a small bowl of oatmeal for yourself with milk and cinnamon to help your body relax. This combination will also help you to stay asleep longer.

The most simple natural insomnia remedy is to drink warm milk before bed. This has been used for years to help children get a good night's sleep. The warmth and thickness of the liquid will help to relax the nervous system, and sprinkling some nutmeg in the milk will also help to induce sleep. - 29945

About the Author:

With today's fast paced lifestyles and heavy stress loads, more and more people are starting to have sleep problems. Insomnia is a real concern, because it can impact your daily performance and your long term health. Find out what you can do about the problem at the Insomnia Remedy site.

Choose A Successful Insomnia Remedy To Help You Get A Refreshing Sleep

By Melissa Garaway

If you have trouble falling asleep, or if you wake up often during the night, then it is likely that you are suffering from insomnia. There can be a number of reasons for this complaint; some are medical and others environmental. Whatever the reason the results can be serious. It can cause you to feel very stressed, anxious, irritable and also forgetful. It may result in you being late for your job or college. There have also been times when the effects of insomnia have caused car accidents in which there have been serious injuries and deaths. Luckily there are some forms of insomnia remedy that you can implement almost immediately.

1. To help rid yourself of insomnia it is important to maintain the same sleep routine. This needs to include getting out of bed at the same time each and every morning no matter how late you went to bed.

2. Always go to bed at the same hour every night. The body and mind has fixed natural cycles which if disrupted can lead to insomnia. Whatever time you decide on as being your regular bedtime it should give you between six and eight hours in bed. Any less than this and you will not be fully rested, more than this and you will get too much rest and will feel groggy.

3. If you go to bed and find that you are having serious problems trying to fall asleep then you should not just lie there with many thoughts going through your mind, instead get up and carry out a relaxing activity that you enjoy, for example reading a book. It is important that you associate your bed and bedroom with sleeping and not lying awake.

4. If you lie in your bed and allow your mind to worry about certain events then you will find it more difficult to sleep. It is best to designate a certain hour of the day where you can ponder over issues that are troubling you; if you do this in bed it is not likely to bring you a solution. If you believe that you are the kind of person that always worries and stresses then it may help you to try out various meditation techniques that will calm the mind and allow you to put your problems into perspective.

5. If you are an insomnia sufferer then sleeping or napping during daytime will only make the condition worse. When you find yourself getting tired in the day then you should go for a walk or do an activity that will wake you up.

6. One of the biggest causes of insomnia is simply too much caffeine. We consume much more of this than past generations have and most people are not aware that even having a coffee in the afternoon can cause us problems falling asleep at night. You need to avoid all products that contain caffeine in the afternoons and evenings.

7. Once you go to bed you should not do any other activities like playing video games or watching a DVD. Your mind needs to associate being in bed with sleeping.

8. If natural methods fail to help you with your insomnia then you should consult your GP. There are a number of medications that can be prescribed that will help you to drift off and maintain an undisturbed sleep. These are best used for a short term as they can become addictive. - 29945

About the Author:

To get the great insomnia remedy that's out there today, it will no longer be a problem. You will find that there are different insomnia cures that can get you asleep fast and harmless!