by Luella May
[Sponsor Supplement Links: Orchex, Intramax]
(Health Secrets) Insomnia adversely affects the lives of millions of people every day. It does so by disrupting the circadian rhythm, which affects daytime performance and results in poor memory and concentration. If you have difficulty sleeping three nights a week or more, chances are you are suffering from insomnia. Here are ways to beat this disorder by changing behavior patterns and using natural remedies. A person may have insomnia when: * They have trouble falling asleep at night. * They wake up frequently during the night. * They wake up unrested due to a poor quality of sleep. * They are unable to fall asleep. A common reason for not being able to fall asleep is not being able to shut down the mind. Peaceful and secure thoughts promote healthy sleep. Replacing unwanted stressful thoughts with meditation and visualization can help the body relax, resulting in a good night’s rest. Forming new habits is a very important part of this process. The following suggestions may be instrumental in helping to get that much needed full night’s restful sleep: * The bedroom should be used only for two purposes: Sleeping and intimacy. Other activities, such as watching television and reading should preferably take place in another room. But sometimes, because of our hectic households, we seek a place of quiet and solitude for these activities, and the bedroom is the only place we can find. In these instances, reading and watching television should be done from a chair, not the bed. * Sleeping and waking time should be consistent. Set a specific time for going to sleep and waking up. * Avoid naps, especially in the evening. Don’t fall asleep in that easy chair while watching television after work. If you feel as though you are getting drowsy, get up and pursue another activity until it is time to sleep. * Take a relaxing hot bath before bedtime. * The bedroom should be kept well ventilated, quiet, and dark. * Avoid looking at the clock. It will only make you anxious – a reminder that time is ticking away. * If sleep does not occur within 15 to 20 minutes of lying down, move into another room, making sure that the lighting is dim. If trouble sleeping is the result of anxiety and tension, a cup of herbal tea will help to relax the body and the mind. Passionflower is a sedative used for anxiety, worry, and an overactive mind. Catnip is a gentle sedative. Chamomile eases tension and soothes the stomach. However, chamomile should not be taken if one is allergic to ragweed, and prolonged consumption can lead to allergies. Other herbs that promote sleep are valerian, hops and kava. Herbal pillows can be a delightful way of promoting sleep. They can be purchased online, or at various health and herb stores.
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