Sleep Aid Blog

Getting a good night’s sleep seems to be a troublesome task for most people. The hectic pace of life makes our minds and bodies keep on working even when we are ready to go to bed. There are medical remedies that can help cure insomnia but here are five basic sleep aid tips to consider to help cure your insomnia without the need to resort to prescriptions:

1. Try reading book before you go to sleep.

Reading a good book is effective in taking your mind off of unfinished business. Reading forces the mind to focus on the events transpiring in the story.

Use dim light in reading but not too dim as to strain your eyes. When your eyes are feeling tired from reading, you can simply mark the page in the book and then turn off the lights and enjoy a good night’s sleep.

2. List down all the things you want to accomplish the next day.

By doing this, you avoid thinking of things that you want to do. One of the things that cause insomnia is when you think about all the things that you want to accomplish. Jotting down these things can give you peace of mind and lead to having regular sleeping hours.

3. Do some breathing and stretching methods such as yoga that can help put you in a state of relaxation.

Releasing stress and worries can help you relieve your tired muscles. Massage your finger and feet, as well as any tired joints in your body. This will soothe all your muscles. For best results, keep your mind free and your eyes closed while performing the routine. This can help your body systems perform their normal functions.

4. Listen to soothing music or white noise.

Some people depend on relaxing music or sounds to ease the pressure off their tired bodies. You can play instrumental music from your cassette recorder or compact disc. You can likewise record the sound of the waves or the chirping of the birds and play it at night before you go to sleep. This can hasten the release of stress and allow your body to cool down and sleep more comfortably.

5. Try wearing a sleep mask.

Sometimes a little or too much light can cause people to exceed the regular sleeping hours thinking that it is not yet time to sleep. Wearing a sleeping mask or hiding beneath your covers can block out the light and cause you to fall asleep.

Remember insomnia need not be a hindrance from enjoying your life. Try these simple sleep remedies and find out if these will work before you even think of consulting your doctor.

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What is Sleepwalking?

Sleepwalking is a set of complex behaviors that are initiated during slow wave sleep and result in walking during sleep.

How Common is Sleepwalking?

Medical reports show that about 18% of the population are prone to sleepwalking. It is more common in children than in adolescents and adults. Boys are more likely to sleepwalk than girls. The highest prevalence of sleepwalking was 16.7% at age 11 to 12 years of age.  Sleepwalking can have a genetic tendency. If a child begins to sleepwalk at the age of 9, it often lasts into adulthood.

How serious is Sleepwalking?

For some, the episodes of sleepwalking occur less than once per month and do not result in harm to the patient or others. Others experience episodes more than once per month, but not nightly, and do not result in harm to the patient or others. In its most severe form, the episodes occur almost nightly or are associated with physical injury.  The sleepwalker may feel embarrassment, shame, guilt, anxiety and confusion when they are told about their sleepwalking behavior.

If the sleepwalker exits the house, or is having frequent episodes and injuries are occurring then it is time to seek professional help from a sleep disorder center in your area. There have been some tragedies with sleepwalkers, don’t let it happen to your loved one!

What can be done about sleepwalking?

There are some things a sleepwalker can do:

• Make sure you get plenty of rest; being overtired can trigger a sleepwalking episode.
  

• Develop a calming bedtime ritual. Some people meditate or do relaxation exercises; stress can be another trigger for sleepwalking.
  

• Try taking some type of sleep aid to help keep you in the deeper stages of sleep so that you don’t sleep walk
  

• Remove anything from the bedroom that could be hazardous or harmful.
  

• The sleepwalker’s bedroom should be on the ground floor of the house. The possibility of the patient opening windows or doors should be eliminated.
  

• An assessment of the sleepwalker should include a careful review of the current medication so that modifications can be made if necessary.
  

• Hypnosis has been found to be helpful for both children and adults.
  

• An accurate psychiatric evaluation could help to decide the need for psychiatric intervention.
  

• Other sleep remedies such as Benzodiazepines have been proven to be useful in the treatment of this disorder. A small dose of diazepam or lorazepam eliminates the episodes or considerably reduces them.

What are Sleep Terrors?

Sleep Terrors are characterized by a sudden arousal from slow wave sleep with a piercing scream or cry, accompanied by autonomic (Controlled by the part of the nervous system that regulates motor functions of the heart, lungs, etc.) and behavioral manifestations of intense fear. Also known as Pavor Nocturnus, incubus, severe autonomic discharge, night terror.

What are the symptoms of Sleep Terrors?

• A sudden episode of intense terror during sleep
  

• The episodes usually occur within the first third of the night
  

• Partial or total amnesia occurs for the events during the episode.

How serious are Sleep Terrors?

Some people have episodes of sleep terror that may occur less than once per month, and do not result in harm to the patient or others. While some people experience episodes less than once per week, and do not result in harm to the patient or others. In its severest form, the episodes occur almost nightly, or are associated with physical injury to the patient or others. Consult a sleep specialist if you are concerned.

Technorati Tags: cant sleep, Insomnia, Lack of Sleep, Sleep Aid, sleep aids, Sleep Remedies, Trouble Sleeping