Insomnia Common Types Causes and Cure

Insomnia is not a disorder or a disease. It is a symptom of any of several sleeping disorders characterized by difficulty in sleeping or staying asleep.

Insomnia affects 1 of 3 people so don't be surprised if you're experiencing it. But it should not be taken lightly. Insomnia can cause problems during the day like sleepiness, tiredness and lost of concentration. So if you are working or studying or taking care of the house, insomnia is gonna be bothersome to you and can cause health issues in the long run like anemia and/or poor health/performance.

TYPES

There are 3 types of insomnia:

1. Transient Insomnia - can be caused by another disorder, change of sleeping time and/or environment, severe depression or stress. It lasts from a couple of days to weeks and causes sleepiness and impaired psychomotor performance.

2. Acute Insomnia - lasts for 3 weeks to 6 months. It is the inability to sleep well.

3. Chronic Insomnia - lasts longer; years at a time. Can be either caused by a disorder or it is the disorder itself. Its effects vary according to the causes.
People who have chronic insomnia sees things happening in slow motion making them understand things more clearly resulting in increased alertness.
It may cause muscular fatigue, sleepiness and hallucinations.

PATTERNS

There are also insomnia patterns:

1. Onset Insomnia - difficulty to fall asleep at the beginning of night. Associated with depression and/or stress.

2. Middle-of-the-Night Insomnia- - difficulty of getting back to sleep after waking in the middle of the night or too early in the morning.

3. Middle Insomnia - waking up in the middle of the night and difficulty maintaining sleep. Associated with pain disorders.

4. Terminal Insomnia - waking up very early in the morning.


Many things can cause insomnia such as depression, stress, pain disorders, hormone changes, changes in work shift, sleeping time and/or environment or poor sleep hygiene like noise. Medications can also cause insomnia because of the content of the medicines being taken. Certain substances can cause hormone changes in the body aside from natural causes like menstruation or menopause.


CURES

There are a lot of ways to cure insomnia. I'm going to give you some ways how to have a good night's sleep. Because honestly, medicine can't cure insomnia. Sleeping pills may help put you to bed but that will only result to rebound insomnia in the long run. Prolong use of sleeping pills will only make your insomnia get worst.

1. Relax . Don't think!
There is no better way to initiate sleep but to relax. Especially if the cause of your insomnia is anxiety, stress or depression. Never think when you're in bed!
If you're concerned about a certain thing, take time during the day or after dinner, say, thirty minutes to think of all your problems. Write down what you're thinking and what your plans are to solve them.

2. Listen To Classical Music
Listening to relaxing songs will ease your mind and body. Don't watch TV or write while on bed.

3. Take A Warm Bath
Take a warm bath before going to bed and try using mild scented soap and/or shampoo. Lavender or vanilla are natural scents and are great at relaxing your nerves with its mild aroma.
Having a glass of warm milk after your bath will help you take a good slumber.

4. Bed For Sleep Or Sex Only
Don't do anything in your bed aside from sleeping or having sex. Doing only these things will make your body relate your bed to sleep so it will be easier if all you do in your bed is sleep.
Avoid watching TV, reading, writing, eating or playing in your bed.

5. Cool Dark Quiet
Make sure that your bedroom is cool, dark and quite so that nothing will disturb you once you went to bed.
Turn on your air conditioner or electric fan if the atmosphere is not comfortable with you.
Turn off all the lights or use an eye mask if your room isn't dark enough.
If your place is noisy and playing a soothing music isn't a good idea, use ear plugs so that you won't hear anything that will keep you from sleeping.

6. Get A Massage
Physical/muscular fatigue makes your body tensed resulting in difficulty to fall asleep. So getting a massage is perfect to relax your body and help you fall or maintain your sleep.

7. Work Out
Physical work out during the day will make you help go to sleep at night especially if you're not the active type of person. Too much rest during the day will make it hard for you to get some sleep at night.
Work out 5 to 6 hours before your bedtime if you don't have time during the day. Don't do your exercises right before you sleep because the adrenaline in you body will make you more energetic than sleepy.

8. Take A Light Snack
Don't try to sleep with an empty stomach. Eat a light snack an hour before going to bed. Foods containing L-tryptophan will help you sleep better like warm milk (not cold), cheese, eggs, chicken and cashews. And for those who are already dreaming, pizzas are not included; eat a healthy light snack.

9. Get Up
If you can't sleep, get up. Don't force yourself to fall asleep if you've been already in bed for twenty minutes and your eyes are still wide open. Get up and get outside your room to sit in another quiet room in your house like the living room. Sit in your sofa and try to relax. When you feel more relaxed and better, go back to your bedroom and slowly lay your back on the bed.

10.Don't Read Or Watch
Some say reading books help them put to sleep. If that's working for you then great. But not everyone said it works for them.
Wait at least one-half hour after reading or watching TV before going to bed. The reason is because even if you didn't really focus hard on what you read or watched, you brain will still be unconsciously stimulating about the things you read or watched. And an overstimulated mind - along with stress - makes it hard for you to sleep at night.

11. Avoid Naps
If you think taking naps during the day makes your insomnia worse then avoid them. Getting too much sleep during the day won't make you sleepy at night. Your body might even get used in resting during the day so it will feel active during the night keeping you awake all night.

12. See A Doctor
If your insomnia seem to be caused by medical condition or physical ailment, it's best to see your doctor. Insomnia caused by illnesses are only treated if the cause (illness itself) was treated. Physical pain due to medical condition can cause insomnia so talk to your doctor and let him see what the real cause of your insomnia is.


If you have further questions or suggestions regarding insomnia, leave comment. Sweet dreams :)

Milk Or Energy Drinks?

Some believe that drinking milk will make them fat so instead of milk, they take energy drinks. Thinking that because energy drinks contain no fat, it is wiser to drink the latter instead of milk to avoid gaining weight.



I'm not against energy drinks but milk is much healthier, safer and natural drink than any other beverage being sold on the market. It was referred to as the complete liquid food. A standard serving (8oz) of milk provides 9 essential nutrients our body needs and offers 10% or more of our recommended daily calcium intake.



Unlike in energy drinks, it only provides sugar and caffeine, which could make you fat. Because sugar and not fat makes you gain weight. Also, fat is essential in carrying vitamins such as vitamin A, D, E and so on throughout your body so it is very considerable to drink milk instead of energy drinks.

Also, energy drinks don't really boost your energy but cause a sugar high (because energy drinks have a high sugar content) so you will feel alert and active. But after experiencing a sudden "boost of energy", your body will come crashing down telling you that it needs another dose, making you drink cans and cans of energy drink a day.

Note: Not all energy drinks are bad. Some energy drinks are natural and can be taken moderately; as well as milk. Just make sure to check the label of yur purchase for nutritional values and content.


If you have questions regarding milk/low-fat milk, just leave a comment :D

Losing Weight The Easy Way

<=You don't really need to be a celebrity to have sexy abs like this You don't also have to starve yourself to death just to get slimmer. There are fun/easy ways on how to lose weight and finding satisfying result. Let me show you how. :D


I planned on going on a diet when I noticed baby fats forming a small spare tire in my belly. It was no big deal because it was very small but I was concern that I might not be able to wear my fitting shirts so I went on a diet immediately. I was surprised that I was able to lose 10lbs and here's what I did.

Go Smaller

Discipline is one of my weak points, yes, I admit that. Especially when it comes to food. I crave a lot and when I crave, I always look for sweets. Just like you guys, I love eating cakes, ice cream, candies and every junk food you could ever think of. I thought I could never go on a diet because I can't say no when a piece of tart is staring right in front of me, asking me to eat him.
But I thought, "I could eat you. But just you and nothing else for today".

That's how I started. I lessened my intake of sugary foods but not forbid myself from eating them. I don't wanna force myself into not eating sweets and fatty foods and bore myself to death with veggies and low-fat drinks.

Forbidding yourself into not eating what you crave for will lead you to stress and depression because you think that to be able to stay slim, you have to stay away from all the delicious food in the world. Yes, you will get slimmer faster but you will eventually lose your glow because you're not happy with what you're eating and you'll feel bad about it, admit it or not. Healthy eating is good but you have to treat yourself sometimes.

Although it's helpful that you avoid these kind of foods, you should slow down on getting rid of them from your diet. Suddenly controlling yourself into not eating them will only make you crave more.

If you are eating a whole bag of chips a day, make it half the first time you consider having a diet. The next day, make it a quarter until you find yourself eating lesser and lesser until you eat those kinds of food only once a week for a treat.

But unless your prom is a week from today, skip the sweets and junk food and sacrifice a bit so you will have a flat tummy in your unforgettable night with your date.

That's a crush down diet models do to have a flat tummy and slimmer arms before their pictorials. Most of them don't eat chocolates, ice cream, snacks and lessen their food intake for about 2 days to a week. Then, they will indulge eating everything they want right after the shoot. (A confession of a model in one of her interviews)


I'm Not Hungry

I always tell myself that I'm not hungry or I'm just not in the mood to eat. That way, I won't ransack the fridge every time I hear the word food.

If you'll keep on thinking that you often need to fill your stomach, you'll end up chomping every minute of every day. One way to keep your mouth from munching something every time it opens, think that you're not hungry. It's as simple as that. That way, you'll avoid eating in between meals, which is a great source of extra calories, glucose and fat.

Keeping in mind that you are not always hungry will eliminate your need to eat extra meals/snack and will result to a healthier eating habit. Enough said.


Water, water and more...water!

Drinking lots of fluid, especially water will get rid of toxins in your system. Thus helping you to eliminate fat from your body and other unhealthy elements that you get from food, pollution and other sources. Water will help you stay healthy, hydrated and younger.

Also, it will help you feel that your stomach is always full and you won't feel the urge of eating excessively. This and keeping in mind that you are always full will rid your habit of eating in between meals.

Drink 8 glasses or 2 liters of water daily. It will also help you avoid urinary tract infection.


Vitamins Won't Make You Fat!

Some people think that taking vitamins will make them fat. It's not true. Taking vitamins and food supplements only add vitamins and important nutrients to your system but will not contribute fat in you body.

Taking vitamins is very important when you are going on a diet. It's because you lessen your food intake and you get lesser vitamins and nutrients, which are your body's daily needs. You need to take vitamins so that there will be a substitute that provides your body with the vital nutrients it needs to stay healthy.

I lost weight during my diet without feeling weak because I took all the necessary vitamins my body needs. So be sure to take vitamins so you will stay healthy while slimming down. Iron, vitamin C, D, A and calcium are the primary needs of our body to stay healthy and vivacious.


Take A Jog With A Buddy

It doesn't matter if it is your boyfriend or your best friend or mother or sister or even your dad. Have someone to come with you and join you for a power walk or a jog outside.

Having a companion while working out or simply taking a walk to break a sweat will be more enjoyable. It will keep you away from boredom. Because boredom will eventually lead to lack of enthusiasm to work out and will result to quitting exercise.

Always have someone to accompany you while working out to avoid boredom and also, it will help deepen the relationship between you and your buddy.


These are not standard methods on how to lose weight. I am only sharing some of the things I did to lose weight and hoping that they would help to make a more beautiful you. Leave a comment if you want to know more about losing weight. Cheers!