How to Fight Insomnia - Five Simple Tips to Help You Overcome Sleeping Problems

How to fight insomnia? This is a question that has been asked so many times by so many different people around the world that I felt it was necessary to write an article about this issue. Being a natural remedies expert, I have personally helped out a lot of people suffering from insomnia and the results have been very good. As such, I thought it would be beneficial to write an article to discuss the issue of insomnia and the various natural remedies available to treat and prevent the problem.

How to beat insomnia? In order to understand the answer to this question, you should first know what causes insomnia. In nine out of ten cases, insomnia is caused by psychological reasons. Depression, anxiety, and stress are the most common reasons for this problem.


Insomnia, when left untreated, can affect you profoundly. Sleep is extremely important to your body and sleep deprivation could lead to a lot of serious health problems in the long term. So, if you are not able to sleep properly, you should seek medical help, find out what the cause is, and treat it appropriately. Now, let us take a look at the answer to the question 'how to fight insomnia'. 

1 - Keep your mind relaxed and do not get stressed out. Before you go to bed, try and keep your mind calm for a while. This might sound simple, but you will be surprised to know that a lot of people don't do this. Relaxation is very important. 

2 - Do not drink a lot of coffee before you go to bed. Caffeine tends to keep you awake and alert and you will find it hard to sleep if you have a good, strong cup of coffee right before you go to bed.

3 - In order to find out the answer to the question 'how to beat insomnia', you should first find out the causes of your sleeping disorder. So, if you suffer from chronic insomnia, consult a good doctor. He or she will be able to find out the cause and treat it properly. Depending on the seriousness of the problem, your doc might suggest to you relaxation techniques, psychotherapy, and drug treatment.

4 - Avoid taking sleeping pills. They are addictive and they offer only temporary relief. People who take sleeping pills regularly might get addicted and experience withdrawal symptoms if they try to stop. So, in general, it is advisable to shy away from them. 

5 - Look out for good homeopathic cures for insomnia. They are effective, they are safe, and they are not addictive. They contain herbal extracts which relax both your mind and body and help you sleep well. They do not act as a sedative. They help you get back to your normal sleeping pattern by balancing the hormones involved in the sleep cycle. In short, natural remedies are the best solution to the question 'how to beat insomnia'.

While buying homeopathic remedies, look out for substances like schizandra chinesis, hypericum perforatum, avena sativa, passiflora incarnata, coffea, calcium lactate, magnesium lactate, and vitamin B6. These substances are natural and safe. They help you relax, increase drowsiness, and promote healthy sleep patterns.   Now that you know the answer to the question 'how to fight insomnia', get started today and take some action. Make a few changes in your lifestyle, get some good natural remedies, and start taking them regularly. You will be surprised at the results.

How to Fight Insomnia - Five Simple Tips to Help You Overcome Sleeping Problems

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Wendy Owen (HH Dip) is a holistic health therapist and sleep researcher with an extensive knowledge in homeopathic and herbal remedies

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What REALLY Happens When You Sleep?

Ever wonder what your brain and body do while you are sleeping? Well, sleep is the time the brain directs the body to heal and repair itself, rebuild damaged or worn-out tissues, and restore chemical balance.

And if that's not enough, your immune system also manufactures more natural killer cells to fight off infection and disease. Also, your pituitary gland produces growth hormones, which in children, promotes growth, but in adults helps repairs and renew tissue.

\"sleep Well\"

Although your body may be essentially motionless for much of the night, your brain is active, busily cycling through the five stages of sleep. Each cycle occurs several times throughout the night.

Among other things, your brain is organizing and storing memories. Interestingly, one type of sleep occurring each night is accompanied by rapid eye movements (REM). REM sleep is the time when most dreaming takes place.

However, you generally won't recall the content of your dream unless someone or something awakens you during the dream, and you remain awake long enough for memory to activate.

Even with all these activity, your brain still manages to recharge during a good night's sleep so that you awaken felling energized and ready to go. But if you don't sleep well, you awaken groggy and fell irritable because poor sleep interferes with your brain's ability to prepare itself for another day of physical and mental activity.

Stages of sleep

If you think you just fall into bed, turn the lights out, go to sleep and remain in relatively still and inactive during the night, you don't have the whole picture. Even though sleep is restorative and allows you to recharge your batteries, it's still a very active time for your brain, which orchestrates a wide range of nighttime activities while you snooze.

You may be surprised to find out that sleep is divided into five distinct stages that serve different purposes. Stages 1 through 4 are known as non-rapid eye movement (NREM) or non-REM sleep. The fifth stage is the REM stage where the most dreaming occurs.

The brain cycles through these five stages about five or six times each night, and as night progresses, and your brain continues to cycle through the sleep stages, REM sleep periods become longer, and deep sleep periods get shorter.

As morning draws nearer and you gradually approach wakefulness deep sleep ceases almost entirely and your brain cycles between Stages 1, 2 and REM sleep.

What REALLY Happens When You Sleep?

Alvaro Castillo has been writing health articles for five years. One of his specializations has been on nighttime health, such as insomnia, as well as stress and headaches. For more information check out his website at []

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Increase Melatonin Naturally and Get Some Sleep

Melatonin is a naturally occurring hormone produced by the pineal gland, a small, pea sized gland located in the centre of the brain. The discovery of melatonin and the understanding of its role in maintaining good health and vitality is relatively new with research ongoing. But what is undoubted about this hormone is that it is pivotal in maintaining our body clock and regulating our sleep.

Our bodies, when working optimally are regulated by the circadian cycles of nature. The sun goes down and we begin to slow down and unwind from the day. This is because our biology responds to how much light and dark we are exposed to. The light fades, the pineal gland secretes melatonin into the blood stream, and we begin to feel drowsy, we fall asleep.


However, for many of us, this natural cycle has stopped working properly and our inability to fall asleep easily has become chronic. From a health point of view this can be devastating because regular and sufficient sleep is necessary for the immune system to stay strong and to repair and heal the body. So, when sleep deprivation is chronic it severely impacts our health and performance.

In the modern world of round the clock living, sleep disorders are pandemic. Those exposed to lots of artificial light, or working night shifts, or regularly flying between time zones, the natural pattern of melatonin levels are disrupted resulting in an inability to fall asleep for hours, continually waking out of sleep, restless sleep, and insomnia.

Pharmaceutical companies have been quick to cash in on this problem and are supplying numerous distributors with supplemental melatonin for over the counter purchase. But what most of the public do not realise about supplemental melatonin is that it has yet to go through extensive studies which most hormones and other dietary supplements go through. This means that melatonin in a bottle is thus largely unregulated, extremely varied in its quality, and the variant produced from animal products can be contaminated with disease. If you are going to take supplemental melatonin, better to take the synthetic version.

Better yet, why not learn how to increase your melatonin levels naturally, safely, easily. Similar to DHEA and HGH (AKA youth hormones), the secretion of hormones into the blood stream is in effect the result of particular brainwave activity. Extensive scientific research has proven that one can modify their brainwave activity at will to achieve brainwave states that are conducive to health and healing. For more information on how to do this please visit:

DHEA, Melatonin And HGH

This article may be reprinted with the authors name and website address intact. Thank You.

Increase Melatonin Naturally and Get Some Sleep

About Me -- I have spent many years in the study of personal development. Diagnosed with leukemia 11 years ago. I used the power of meditation, auto-suggestion and visualization to heal myself. I knew I could do this because I realised it was the way I was using my mind in the first place that made me ill. For four years prior to the illness I had been performing in a piece about 'blood going bad'. I literally focussed my brain on that negative suggestion - not realising that I was manifesting it in my body. This was a right of passage that taught me about the importance of focusing my mind on what I wanted, not on what I did not want. Since then I have dedicated my life to understanding the power of the mind and how to develop and harness that power to positive effect. Our mind is the most precious resource for creating the life we want and whatever way we work it - works!

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Dangers of Sleep

There are a lot more reasons to worry about if you're not getting enough sleep other than being an irritant to everyone around you. Sleep deprivation causes:

Psychosis: This is a severe mental disorder where you would lose touch with reality. People with psychosis experience hallucinations, delusions and thought disorders.


Stress: Insufficient sleep suggest that it increases stress hormones which may reduce new cell generation in adult brains.

Heart Disease: It is believe to be a by-product of stress as suggested by a study by the Harvard Medical Institute.

Impairment: It has been proved by researchers in Australia and New Zealand that people who drove after being awake for 17 to 19 hours are just as hazardous as people who are driving under alcoholic influences.

Diabetes: Sleep deprivation affects the human's ability to metabolize glucose, which can lead to early-stage Type 2 diabetes. This was concluded by the University Of Chicago Medical Center.

Obesity: The link between obesity and the lack of sleep seems to be strongest in young and middle-aged adults. Some studies suggested that the obesity epidemic may be happening because sleep deprivation may interrupt hormones that regulate glucose metabolism and appetite.

It is important to recognize your current monstrous state may be linked to your sleep deficiency. Over an extended period, you may encounter some 'sleep debt'.

To determine if you have 'sleep debt' simply relax in a quiet place during the day for a short while. If you fall asleep easily, the sooner you feel sleepy, the bigger your debt is.

Not many people can survive with six or seven hours' worth of sleep. Most people need at least seven to eight hours. If you think you can be productive by staying awake longer, you may need to change the way you think if you have 'sleep debt'.

Dangers of Sleep

Gary Goh is a regular writer for a wide range of topics. He also writes on anger management quiz and anger management soundtrack.

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7 Common Symptoms of Lack of Sleep

The unfortunate fact about the symptoms of lack of sleep is that they are common symptoms of so many other illnesses and diseases. You may have all these symptoms, but you might not necessarily be lacking sleep. Taking that vital fact into account, try to evaluate your own sleeping habits and whether or not sleep deprivation is an issue before beginning an insomnia or sleep disorder treatment.

Typical Symptoms Of Lack of Sleep...


Constantly Tired. Not your regular "Ive been working all day" kind of tired, but a constant, unwavering feeling of being physically exhausted.

Irritability. The smallest things annoy and anger you, causing you to snap at friends, loved ones, or even complete strangers.

Lack of Concentration. No matter what the task at hand is, you can't seem to wrap your mind around it. The task could be as easy as choosing what you want for dinner, but for some odd reason, you're incapable of even coming up with an idea.

Memory Loss. Things that happened hours or even minutes ago are no longer present in your mind. You can vaguely recall events, but anything specific and you're completely lost.

Social Problems. Talking to people is almost impossible, as no one makes any sense to you, and you apparently are not understood by those around you.

Stress Intolerance. Any type of stress, be it work related or personal, and you snap like a twig under the pressure.

Appetite Changes. You either constantly feel like eating more or you constantly feel like you're not hungry. Either way, it isn't a normal feeling that have; which is why you may lose or gain weight during this period of lack of sleep.

Do you have these symptoms of lack of sleep? Then you may in fact be suffering from insomnia or sleep deprivation. If you're worried about this problem and how it may interfere with your daily life, then you should try to find out more about your specific sleeping disorder.

7 Common Symptoms of Lack of Sleep

For more detailed information about the symptoms of lack of sleep and to discover if you're suffering from the common sleeping disorder known as insomnia, try visiting, a highly popular website that specializes in the treatment of insomnia and sleeping disorders.

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How to Identify and Treat Terminal Insomnia

Terminal insomnia, also called late insomnia, is a frustrating condition where you can usually fall asleep easily upon going to bed.... but then you wake up four-to-five hours later, unable to get back to sleep. So you are waking up too early in the morning, which leaves you feeling exhausted, foggy and cranky when you roll out of bed to start your day. Despite the ominous sounding name, terminal insomnia will not kill you but can certainly be a joy-killer.

To get started on a cure for terminal insomnia, it's important to determine how many hours of sleep you really need to get a full night's rest. Unlike initial insomnia (not being able to fall asleep for hours after you go to bed) and middle insomnia (waking up in the middle of the night and taking hours to fall back to sleep) where all the symptoms clearly point to the condition, some people who think they have terminal insomnia might instead simply be "short sleepers."


And what does that mean? Well, some people only need four or five hours of sleep to properly function throughout the day. If you have always been able to feel fine on less sleep than some of your friends and relatives, you might not be experiencing late insomnia symptoms, but just going to bed too early for the amount of sleep that you need.

If that's the case, your tired, cranky feeling might be the result of lying awake too long, beating up on yourself because you can't fall back to sleep. Try going to bed later so you will wake up at a more reasonable hour and can arise and start your day immediately. And then be grateful that you have a few extra hours in your day to do something other than sleep!

If, however, you have never been a short sleeper, and you now find yourself increasingly exhausted after these short hours of sleep, you could very well be experiencing terminal insomnia. As you would for any other type of insomnia, once you have determined that you have terminal insomnia, it is time to find out why. You can't fight an unknown force, so understanding the causes of your condition comes before treatment.

Start With Emotional Causes of Insomnia

To help you uncover the causes of your terminal or late insomnia, keep a sleep diary for about two weeks. In this diary you will write down your thoughts and feelings when you first wake up in the morning. This can help you to determine if there are emotional reasons that you are unable to get back to sleep. Because the emotional reasons behind your inability to sleep might be a little hidden -- possibly subconscious -- it is important to analyze the situation completely. Don't skip this step!

I have found that initial insomnia -- where you are unable to fall asleep when you first go bed -- is often associated with feelings of fear, stress, worry, and anxiety. Initial insomniacs may even experience sleep anxiety where they are unable to sleep because they are so focused upon getting to sleep. These emotional causes of insomnia tend to make your body tense and restless, so you can't relax physically or mentally enough to fall asleep.

People with middle insomnia or terminal insomnia, though, tend more toward feelings of depression, anger, and frustration. These emotions do not cause the adrenaline rush in quite the same way as anxiety and worry. They also tend to get pushed more into the subconscious mind, where we aren't aware of them much at all. But they can gnaw away in the background of our minds, and wake us up in the middle of the night.

Physical Causes

You can also determine possible physical causes of your late insomnia with the help of your sleeping diary. If you wake up at generally the same time every morning, there might be a physical reason or a combination of several physical reasons why this happens.

For example, if you have a thermostat set to change the temperature at that specific time, this change might be waking you. Does you neighbor leave for work at that time and turn on a bright light that shines in your bedroom window? Is there an increase in outdoor noise such as more traffic or a dog barking? Maybe your allergies are flaring up at that time. Some allergy suffers find that the predawn hours are the worst. By determining the cause or causes of your insomnia, you can then determine ways to cure the symptoms.

How to Identify and Treat Terminal Insomnia

Marcia Weissman suffered from chronic insomnia for years before she formulated a self-help program that eventually cured it. Learn more about this common but distressing condition and different types of insomnia here and while you're there, why not try the free insomnia self help tutorial?

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Why Good Sleep is Important For Good Health?

Sleep is one of the precious gifts of god. A good night sleep makes you fit and cheerful after you wake up from sleep. For a healthy living, good food and good sleep are very important. Sleep makes the tired body not only cheerful, but also healthy. At the time of sleep, most of the organs and cells of the body are working in slow, respiration, heart and nervous system. The temperature is reduced by 0.5 to 1.0º F. The blood pressure will be 20mm less. The tone of the skeletal muscles will be reduced. The pupils are constricted and eyes are rolled upwards. A clean body and mind, physical exercises, relaxed mood and perfect food control are sleep producing methods.

There are several health benefits of sleep. Some of the major health benefits of good sleep are as below -


1. A proper sleep is necessary for good eye sight (vision). If you do not sleep properly at night then you will have defective vision.
2. Emaciation, weakness, impotency, sterility, lack of knowledge and death may be result of poor sleep.
3. A good night sleep strengthens the presence of your mind and consciousness. It makes you feel energized and physically more alert.
4. It enhances your memory and learning capacity. Getting adequate sleep will help you remember and process things better.
5. Good sleep strengthens your immune system and makes you less prone to various illnesses.
6. It reduces stress, tension and anxiety. A proper sleep allows your body to rest and relax. When your body lacks sleep it goes into a state of stress.
7. Good night sleep helps to lose weight. Sleep deficient individuals are more likely to be overweight or obese.
8. Good night sleep keeps your heart healthy. Lack of proper sleep has been associated with increasing blood pressure and cholesterol levels, both risk factors for heart attack and stroke.

So, getting adequate night sleep is important to your well being in achieving a healthy lifestyle.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

Copyright © Nick Mutt, All Rights Reserved. If you want to use this article on your website or in your ezine, make all the URLs (links) active.

Why Good Sleep is Important For Good Health?

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What Causes Lack Of Sleep

This can be a long list. Lack of sleep can come from pressure points, tossing and turning, pain, a sleep disorder, health reasons, medical problems, your partners discomfort, or their health reasons.

Do you have a lot of stress in your life? If so then the easiest way to work on stress relief is with a good exercise program and by learning how to relax and quiet your mind. Maybe a good massage will help you once a week. I found for me I learned how to meditate and I switched to a better mattress.

\"sleep Well\"

Do you know what pressure points are? Not the kind martial artists use to knock out their opponents, but the kind that will keep you awake at night? This is when your hips or shoulders become painful because the coils and springs in a normal mattress push up towards the hips or shoulders. A good mattress will relieve you of this.

What is the Best Mattress for a better sleep?

Well before I get to that I think you need to know that I am no expert when it comes to anything, not mattresses, not what causes your lack of sleep. You really need to see a doctor if this has been chronic for any length of time at all. Now onto the mattress, there is a new mattress out now that has been through some pretty amazing results. Some of these tests have been with people that have severe burns and have been bed ridden for years. This is the only mattress that relieves them of the pain caused by pressure points. And the reason for this is in the design of the mattress. To see the mattress check Edmonton's best mattress.

Meditation for a better sleep

What worked best for me was simply meditating every evening before going to bed. Now I don't mean you have to meditate like a monk, but rather just quiet the mind enough for you to relax. The easiest way to do this is to count backwards from 100-1 for 10 days. Then 50-1 for 10 days, then 25-1 for 10 days and finally 10-1 from that point forward. You might think this is crazy but this is a simple form of meditation that worked for me. At the end of each count down you will tell yourself that you will have a good night sleep and wake up in the morning refreshed and feeling great.

Another method is when you are ready to sleep you imagine in your minds eye that you are standing in front of a chalk board. Draw a circle on the board and place the number 100 in the circle in large numbers touching the edges where you can. Now place in the circle in large letters also touching the circle the word sleep. Now erase the word sleep and the number 100 without erasing the edge of the circle. Now outside of the circle write the word deeper. Now do this all over again. Most nights I can not get past 98, and I have never made it past 85.

The meditation will help you relax and the countdown will help you fall asleep faster.

What Causes Lack Of Sleep

Need a better sleep get your free report 'how to get a good night's sleep' from Edmonton Mattress

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How to Cure Insomnia Without Medication

What would you do when you can't fall asleep for the night or worse, for a few nights?

Indeed, you'll feel awful and grouchy if you lose sleep the whole night. Thanks to the invention of sleeping pills - you hit the sack and sleep like a log throughout the night.


So you start taking drugs, thinking you found a remedy for your insomnia? No, do not depend entirely on sleep medications as they can create undesirable side effects while temporarily inducing sleep.

To cure insomnia, you just need some natural remedies. In fact, start by analyzing your lifestyle, as they may be the cause of your insomnia. Once you change some of your habits, you'll nip your sleepless problem in the bud.

Now, try out these simple natural insomnia remedies, which aim to change your habits to make you sleep better at bedtime. They work best for you if your sleep problem is not sparked by the side effects from other medications you're undertaking.

1. Reserve your bedroom for TWO things only - sleep and sex. In other words, avoid eating, working, computers, TV, video or loud music in the bedroom.

2. Create a clean and comfy environment for slumbering - soft lights, good ventilation, appropriate room temperature, good support pillows, and sufficient comforters.

3. Taking a relaxing warm bath before bedtime can lower your body temperature thereby helps to induce sleep. Soaking your feet in a tub of warm water before bedtime can achieve similar effect. Certain aromatherapy oil can enhance calming effect, provided you like the smell.

4. Avoid caffeinated drinks such as coffee, tea, soft drinks or chocolate drink and / or cigarettes after 7pm in the evening. Also avoid snacking just before slumber time so that your body can fully focus on making you sleep instead of having to partially work on the food you send to your stomach.

5. Turn off your cell phone (its radiation can upset your normal sleep pattern), blackberries, MSN or Yahoo! Messenger, ICQ etc after a certain time at night.

6. Sleep inducers such as soy milk, whole grain, certain seeds (pumpkin seeds, sunflower seeds, flaxseeds) and nuts (walnuts, cashews, almonds, pecans, peanuts) help your brain to relax. Drink a glass of milk or calming herbal tea with a handful of whole-wheat crackers before bedtime. But remember not to overeat those foods and do visit the bathroom right before sack time so that you won't have to drag yourself up in the mid of your sweet dream (I hate that!).

7. If you cannot conk out after half an hour in bed, get up and listen to some soothing music, or read a book (but avoid stimulating or exciting content such as horrors and thrillers). Use warm tungsten reading lamp instead of fluorescent lamp. Avoid watching TV or DVDs as the light from these devices are bright and will interfere with your body's biological clock, worsening your sleepless condition. Return to bed as soon as you feel sleepy.

8. Regular exercise relieves tension, thereby aiding sleep. But try not to work out before sleeptime as it may keep you awake.

9. Train your body to sleep and wake up at the same time every day regardless of whether it is weekend or public holiday. Setting a regular sleep routine helps your body and brain get used to falling asleep naturally at a fixed time each day. The ideal time to hit the hay is between 9 to 11pm so as to achieve better sleep quality.

10. If you need to snooze during the day, try to keep it within 20 - 30 minutes that is sufficient to charge you up. Napping too long may result in dizzy mind, which can adversely affect your productivity as well as your nocturnal sleep.

11. If you're working at home, stop work at least two hours before turning in to allow your mind to unwind and relax.

12. Improve your diet by reducing meat intake and eating more fruits and vegetables such as berries, green leafy vegetables, whole grains and cereals. These natural goodies help to revitalize your body and help to keep your sleeping mechanism function properly with less "glitches".

I would also recommend an amazing sleep-inducing fruit - Kiwi.

Packed with abundant vitamins (especially vitamin C), minerals (including calcium, potassium, magnesium) and dietary fiber, you should eat them more often and not only for insomnia problem.

Among the nutrients in kiwi, calcium is the one helping you to relax, which isn't found in many fruits. But be prepared that you'll only feel the effect after a few weeks of eating 2 kiwis each night.

How about taking calcium supplements? As with all artificially extracted supplements, they bring some adverse conditions. I reckon you do not want to add more toll on your health with those side effects.

Kiwi's effect too slow for you? Think about this - eating two per night replenishes you with so much nutrition and makes you sleep better naturally in the long run. Isn't this an easy deal?

Sleeping pill or natural cure for insomnia? Make your choice.

How to Cure Insomnia Without Medication

Want to sleep soundly tonight? Laura Ng will show you a proven insomnia remedy to help you cure chronic insomnia without drugs and achieve restful sleep as soon as TONIGHT, so that you'll wake up refreshed and full of energy every morning! Uncover other natural health remedies to improve your overall health and help you gain restorative sleep fast. Visit now.

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