Treat insomnia naturally to lose-sleep your weight off by Restoring sleep Cycle

The first step in treating insomnia is to find out whether the problem is being caused by stress or…

Treat insomnia naturally to lose-Understanding Insomnia
Insomnia is a relatively common sleeping disorder, affecting about one-third of the world adult population. Insomnia is more common in women, but quality of sleep often decreases equally in both women and men as we age.

There are a variety of factors that can cause insomnia: stress (including anxiety about not being able to sleep), extreme temperature fluctuations, environmental noise or changes, medication side effects, hormones, or disruption to the regular sleep pattern. Depression, chronic pain, a variety of health issues and sleep apnea can also contribute to insomnia. Lifestyle can also affect insomnia – studies have shown that alcohol and caffeine intake and smoking cigarettes before bedtime disrupts sleep, as can excessive napping in the afternoon or evening.

Treat insomnia naturally to lose-Secrets to Sleeping soundly
We have many reasons why people have a difficult time staying asleep. The good news is that common problems with sleep are often easily addressed without the use of medication – there are no guaranteed natural cures for insomnia, but there are effective steps you can take. One may need to answer some of these questions (and try the simple sleep aid recommendations) if you find yourself waking frequently in the night:

Are you physically uncomfortable? A too soft or too firm mattress, an uncomfortable pillow, or an older, worn-out bed can all impede a good night’s sleep. Check your mattress for signs of wear at least twice a year, and consider new pillows. You may also want to see an osteopathic physician who specializes in osteopathic manipulative therapy (OMT). A session or two of this safe and effective sleep aid treatment can be life-changing.
Is your bedroom noisy? Consider a “white noise” generator, an inexpensive but effective device for making soothing sounds to mask jangling ones.
Is your mind overactive? If you can’t sleep because of thoughts whirling through your head, try the Relaxing Breath – it can help you put aside the thoughts that are keeping you awake. A few stretches can help with sleep aid, too.
Are you frequently getting up to urinate and then not able to get back to sleep? Eliminate caffeine and alcohol, especially before bedtime – both can increase nighttime urination and increase sleep disturbances.

Here are some natural tips to help you snooze peacefully through the night.

Treat insomnia naturally to lose-Lifestyle Modifications

Dim the lights an hour or two before bedtime to allow your body to increase natural melatonin.
Use window treatments to darken the room or wear a sleep mask.
Establish regular sleep-wake cycles, even on weekends.
Reduce the noise level around you and turn off the TV at least an hour before bedtime.
Reserve your bedroom for sleeping and making love.
Make your bed a sanctuary. Splurge on high thread count cotton sheets, a down comforter, a favorite pillow, or an extra luxe mattress, like Tempur-Pedic. Surround your bed with flowers and candles.
Eliminate or reduce caffeine, especially in the afternoon or evening.
Increase light exposure during the day to promote healthy melatonin balance.
Have sex or masturbate before bed.
Use breathing and relaxation exercises, such as guided imagery CDs.
Shut your brain off at night. Don’t work, watch stimulating shows, or engage in thought-provoking activities just before bedtime.
Exercise regularly.
Do leg exercises just before bed to divert blood flow to your legs, rather than your brain.
Visualize yourself asleep as you go to sleep. Practice deep breathing and progressive muscle relaxation by tensing and relaxing muscles all over your body.
Brew a strong cup of chamomile tea before bed, using 2-3 teabags.
Consume no more than 1 serving of alcohol per day. Excess alcohol can disrupt sleep.

Nutrition

Eat foods high in tryptophan before bedtime, such as lean turkey.
Eat foods high in magnesium, such as halibut, almonds, cashews, and spinach.
Eat foods high in Vitamin B complex, such as leafy green vegetables, nuts, and legumes.

Fighting Fatigue with Insomnia Herbs
whenever you feel worn down or are lacking energy due to improper sleep, a hectic schedule or day-to-day stressors, learn how to fight fatigue naturally with insomnia herbs. Taking a few minutes for yourself and do simple breathing exercises this can be helpful, as can daily moderate exercise and getting adequate rest. Certain nutrients, botanicals and other compounds can also help to ward off or lessen the effects of general fatigue. Experiment with the following insomnia herbs and natural remedies for insomnia:

Magnesium and calcium. Oral magnesium supplementation has been shown to improve symptoms of fatigue in persons with low magnesium levels.
Eleuthero or Siberian ginseng (Eleutherococcus senticosus). Studies show that Eleuthero can help enhance mental activity as well as physical endurance.
Coenzyme Q10. This vital nutrient is involved in cellular energy production throughout the body.
Ashwagandha, ayurvedic herb prized for its ability to help the body deal with stress.
Cordyceps, a traditional Chinese medicinal mushroom that may help fight fatigue and boost energy levels.

Treat insomnia naturally to lose-Natural Remedies for Insomnia
Sleep is an important part of reaching your health goals. Shakespeare called sleep “the chief nourishes in life’s feast.” Adequate sleep is a primary component of a healthy lifestyle. Although often the undesirable result of our busy lives, insufficient sleep may also be indicative of imperfect health, and can itself lead to future health problems.

Here are some suggestions for getting the sleep you need to protect body and mind:

Eliminate caffeine from your diet, especially in the form of soft drinks and coffee, as well as over-the-counter drugs (check the labels).
Practice daily breathing exercises, and the relaxing breath when falling asleep.
Take a warm bath before bedtime.
Get at least 45 minutes of aerobic activity every day.

Treat insomnia naturally to lose-Sleep for Weight Loss
Want help achieving and maintaining a healthy weight? Aim for eight hours of sleep a night. Research suggests that appetite-regulating hormones are affected by sleep and that sleep deprivation could lead to weight gain. In two studies, people who slept five hours or less per night had higher levels of ghrelin – a hormone that stimulates hunger – and lower levels of the appetite-suppressing hormone leptin than those who slept eight hours per night. So make sure getting adequate sleep is near the top of your optimum health checklist!

In your effort to treat insomnia, to achieve optimal weight loss, I recommend a visit to AWAREmed Health and Wellness Resource Center under Doctor Akoury’s care where focus is on Neuroendocrine Restoration (NER) to reinstate normality through realization of the oneness of Spirit, Mind, and Body, Unifying the threesome into ONE is the key objective.