Insônias

Legal action will be pursued if this is breached. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable, complete information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. Day Vs Night. The Myths. The Brain of The Restless Mind. The Gray Matter. The 5 Things You Do Every Morning. Battling Insomnia. Stimulating Night = Bad Sleep. Never Miss Another Night of Sleep. INSOMNIAC 2 How To ‘Switch Off’ At Night. Conclusion. It refers to the types of restlessness a person suffers at different points of his or her sleep cycle. A simple INSOMNIAC 6 indication to diagnose insomnia is when a person is not satisfied with the amount of sleep that he or she has been getting.

Those with insomnia will feel the lack of energy, fatigue at different moments of the day, facing difficulty in concentrating on tasks, experiencing terrible mood disturbances, and having a low-performance level in the workplace. It’s possible for insomniacs to have any of these symptoms after staying awake throughout the night. A human body requires rest to rejuvenate both mind and body. Instead, it only happens due to certain factors or events during a specified period of time. For instance, acute insomnia might occur after insomniacs faced the wrath of their boss, gotten a bad grade on a test, got rejected by their crush, or merely because they're having a 'Bad Day'. These situations can cause a person to have a night or two where he or she simply cannot get any sleep.

Many people may have experienced this kind of insomnia and it tends to resolve on its own. INSOMNIAC 8 2. What people fail to understand is that the body will not be able to function with a small amount of sleep one night and expect to compensate their sleep gap by taking naps later on during the day. While this may seem possible and useful in the beginning, this sleep pattern is not sustainable for the long-term. INSOMNIAC 10 Eventually, the mind and body will collapse, and you will experience complete exhaustion until you get enough rest. The best fix is to have a fixed schedule to sleep and practice healthy sleep routine. Otherwise, you need to visit the doctor for medication. For instance, those who catch a cold will realize that they are staying awake for the majority of the night or they might find themselves waking up frequently.

Both of these factors can result in a person having a severe lack of sleep and rest. They might try to relax while having a cold, but insomnia will prevail. Physical pain can also cause insomnia as the body cannot get into a comfortable position to rest. Have you ever experienced sleepless nights because you're unable to get into a comfortable position? This situation is typical when you experience any pain in your body. They can choose to take a longer vacation when they are moving through different time zones, but they didn't. They can go for a day job, but they decided to go through the hard times of having a job at night and adapt to an entirely different lifestyle. INSOMNIAC 13 It is hard to deal with the risk factors of insomnia, but ultimately, it all depends on your choices.

Sometimes, you may go through tough times in life. It can be relationship problems, family problems, or job problems. Fear brings about more stress in your life that doesn't serve you. In fact, it can only intensify your insomnia. Prevention is always better than cure. Always remember to stay calm and follow the health tips to prevent yourself from having insomnia. INSOMNIAC 15 INSOMNIAC 16 Chapter 2: The Brain of an Insomniac Researchers all around the world are putting their minds together to figure out how the brain of an insomniac works. Therefore, the mind will not be able to relax completely at night. Instead, it will go through a period where the brainwaves will move unusually fast, causing more thoughts and consuming more energy in the evening. Everything that a person has been through during the day will be recollected at night.

The body will then run through twice the amount of energy and resources to process the thoughts, and this causes fatigue and lack of energy the following day. INSOMNIAC 18 The Mind And The Brainwaves As for the mind and how the brainwaves respond to the phases of insomnia, there are three different studies to show how the brain reacts during the night. Insomniacs tend to have a lot of thoughts going through their head which results in insomnia. They're experiencing a constant state of information processing throughout the entire day without the ability to put a stop to it. Ultimately, they'll have insomnia and face the consequences of not having enough rest. Experts claim that insomnia should not be seen directly as a nighttime disorder. In fact, it’s more of a 24-hour brain condition that causes the brain to remain active throughout the day.

Besides the lack of concentration, research shows that Insomniac has more brain plasticity. However, research the on what plasticity is and how it contributes to the states of insomnia is still unknown. But what they do know is that the plasticity of the brain builds up throughout a person’s life, and contributes to other forms of disease later on. Brain plasticity is the ability of the brain to change structurally and functionally in response to physical or environmental factor. In most cases, brain plasticity enables us to absorb new information, learn new things, and continue to grow throughout INSOMNIAC 22 adulthood. In other words, the mind will find it difficult to function optimally the next day and insomniacs are unable to perform at their best. Another part of the research compared the memory INSOMNIAC 23 function and the efficiency to complete any tasks given to insomniacs and to those who had enough rest.

Studies show that insomniacs are not able to recall most of their memories during the day. As a result, they face difficulty in completing their daily tasks. Their minds would wander even when they’re performing simple tasks. The best way to resolve this issue is to consult a doctor to find out what kind of medicine would be best for you. In a nutshell, the mind has to gain enough sleep and rest to have an adequate concentration. Insomnia will only put your body into overdrive mode and thus not be getting enough rest. The next important thing to remember is to get enough nutrition and sleep every night. No matter how difficult it is to find a balance, it is important to have a high level of concentration every day to get the most out of your day.

Believe it or not, you subconsciously perform all these activities without giving much thought, only because it became a daily routine. However, when you have insomnia, you are not nearly as focused as you normally are. The mind will continue to think as quickly INSOMNIAC 29 as it normally would, but it does not have all the resources and energy to function properly. In order words, you may find it difficult to perform your first five activities in the morning, and struggle to complete each task. An easy way to know this is when you realize that it took longer than it should when performing these tasks. There are only so many sick leaves you can take in a year. So don't let insomnia destroy your personal and professional life. Take charge and get rid of it once and for all.

In your job, you are expected to complete the tasks before a certain deadline. Whether you are in charge of packing boxes, doing research, or writing, you have to be at the top of your game almost every day. They will go through the day struggling with simple tasks. For instance, when your boss puts an agenda on your desk, you can read the content without a problem. But realizing what each item on the list means is the tricky part for those with insomnia. What seems to be a walk in the park may seem like mission impossible for insomniacs. Often times, you lose focus and purpose for the day if you lack sleep. You might think about your wife, husband, children, pets, or any other aspects. Some people might even think about their garden or their remodeling project that they have been working on.

There is no right or wrong answer to this. It’s your own life, and the key to success in your personal life is to maintain balance. Most people perform their daily routine without putting much thought into it. Now is the time to blow the lid off a huge misconception in our society, the perception of putting yourself first as arrogant, evil, and selfish. What they failed to understand is that if you’re busy fulfilling the demands of others while not achieving your life purposes, you’d feel unfulfilled and doomed. You’d lose your drive, motivation, enthusiasm, and productivity if you journey down this path. So stop pleasing others and prioritize yourself first. Only by doing so you’ll have an unstoppable momentum to accomplish more, and have more to offer in return.

Your mind will wander, and often times those thoughts don't make any sense. Life itself is already hard enough. Now, imagine adding in the fact that you are not getting any rest and have to deal with every obstacles life present you. How would you feel? Overwhelmed? Stressed? You might end up wasting time at your workplace. You might fail to prepare your family meals and upset your children. Artificial remedy usually costs a bomb, but it typically delivers fast results. Most medicine today are toxic, filled with harmful chemicals that are not safe to be consumed for a prolonged period of time. INSOMNIAC 39 2. Natural Remedy The other kind of remedy is called Natural Remedy. People have practiced natural medicine for centuries. Any more than that might bring upon the risk of grogginess the next day.

INSOMNIAC 40 2. Ramelteon: This group of drugs functions differently, it doesn’t cause adverse effects to the users such as grogginess, drowsiness, and so on. Common drugs used to induce sleep targets the CNS (Central Nervous System), depressing its functions and put the user in a sleepy state. Ramelteon, on the other hand, targets specifically the sleep-wake cycle. This group of drugs is prescribed specifically to those who have difficulty staying asleep. You can say that this is an artificial remedy for the “lightsleepers” who easily wake up at night due to a minimal amount INSOMNIAC 41 of stimuli. It acts by suppressing the histamine receptors, thus aiding your sleep maintenance after you’ve fallen asleep. As this drug requires you to stay asleep for a set amount of time, do not consume Silenor unless you’re able to sleep in for full 7-8 hours at night.

The dosage depends on your response to treatment, health, and age. Each drug can cause different side effects. The side effects can be a headache, severe allergic reaction, prolonged drowsiness to just name a few. On the other hand, some would prefer to go for natural remedies instead. You don’t have to depend on chemicals with harmful adverse effects especially upon waking up. Instead, why not use natural remedies to repair your sleep cycle and put an end to insomnia. Regardless of what you do during camping, the ultimate goal is to relax, remove yourself from distractions and demands from others, to stay away from artificial light, and be one with nature. Bath under the natural sun light and fall asleep when the sun goes down. In no time at all, you’ll reset your sleep rhythms.

INSOMNIAC 45 2. Music Therapy Music has been used since ancient times to combat insomnia. Insomniacs often find it difficult to shut off their brain at night. You can try to power down for better sleep. This technique aids in quieting things down so that your body will understand that it’s time to get some rest. To set the stage for sleep, it is significant to unwind and dim our mind. For instance, if you take a warm before bedtime, it’ll create a drop in body temperature, triggering the body to start prepping for sleep. Besides, sleeping in a cold bedroom also helps in anti-aging. It aids in releasing of anti-aging hormones known as melatonin, a potent antioxidant that tackles inflammation, strengthens the immune system, prevents cognitive deterioration and cancer. There's a saying that those who go to bed early and rise early live longer.

It makes a lot of sense considering that sleeping in a cold bedroom reduces neurodegeneration and oxidative stress. I can go on and on regarding the anti-aging benefits of having a good night sleep in a cold environment. One of the reasons for this interplay between exercise and sleep may be body temperature. Your body temperature rises during exercise and takes up to 6 hours to drop back down to normal. It's because cooler body temperatures link to better sleep. So it’s important to give your body time to cool down before bed. Sleep is a crucial part of our health and healing. In the case of stress- related insomnia, treating or eliminating the stress will alleviate insomnia. As mentioned in the earlier chapter of this book, stress affects the quality of one’s sleep which can upset his or her sleep rhythm.

Thus, one will find it difficult to fall asleep at night and stay awake during the day. It is important to handle all parts of your life in the best manner possible to ensure that you are at a healthy balance. You need to make sure that you are getting sufficient sleep on a daily basis. It screws up the natural balance of wakefulness and sleep. Therefore, insomniacs should stay away from these drinks to have a quality sleep. Skip that coffee break, reach for a glass of plain water instead of the coffee, which may be the reason why you are having trouble falling and staying asleep at night. Besides that, setting up a sleep schedule for yourself is one of the best self-help techniques for insomnia. It is a major step in overcoming insomnia for good.

There is an abundance of evidence that yoga and meditation can improve sleep patterns, often dramatically. Having some relaxation time for yourself is important. These techniques can be done at home for both comfort and privacy. It helps to increase the total flexibility of your body, relax your mind and destress your body. Try to spend at least 30 minutes a day to either meditate or yoga. INSOMNIAC 60 INSOMNIAC 61 Chapter 6: Switching Off Battling Insomnia Fighting insomnia is an uphill battle. When you are trying to cure insomnia, you are actually trying to stop your mind from being too active at night. There is no reason to be afraid of staying up for countless nights in a row and wondering if it is all going to end. Worrying will only bring about sleepless nights.

So stop insomnia battling in your head! All that you need to do is ‘Switch Off’ your monkey brain. Avoid activities that force you to think and require physical exertion at night. And most importantly, avoid ‘Blue-screen’ from the electronic devices. INSOMNIAC 63 Never Miss Another Night of Sleep Another key to fall asleep is to schedule your sleep. Most people don’t do that. Instead, they choose to fall asleep only when they’re tired. INSOMNIAC 65 Reading before sleep is fine, but not through your electronic devices. Reading a physical book as a hobby before bed actually helps you in getting ready to sleep. It’s better not to read in your bedroom. You’re encouraged to read in another room since you do not want your mind to be active in the room that you need to fall asleep in.

Again, to condition your mind to switch off the moment you step into your bedroom. Think of your notepad as a “dump it and forget it” vault. Simply grab a piece of paper and scribble a few notes down. It will help you calm down and fall asleep faster. Another thing that you can do is have a relaxation drink such as tea right before bed. However, make sure that you stay away from caffeine, alcohol, and drinks with a high amount of sugar. Also, why not take a quick shower right before bed. Preferably a cold shower to immediately cool down. Otherwise, you can try to get a bed fan, a cooler mattress, or go for a short walk before bed. All of the things listed above can be a part of your bedtime routine.

Go ahead and try them out and figure what works best for you and your schedule.