Signs of Magnesium Deficiency: Insomnia, Bone Loss, Pain: Studies Show Remedies

By Jobee Knight

Magnesium is one of the most vital minerals for good health. It's involved in over 300 functions in the body and is a required partner for enzymes which allows them to do their job.
Enzymes are high-energy protein molecules that are the spark for positive reactions in all the cells of the body and magnesium helps to provide the spark. A deficiency of magnesium can result in muscle aches and pains, leg cramps, fatigue, insomnia, migraine headaches, restless leg syndrome, bone loss, anxiety and high blood pressure.
Osteoporosis
From the journal of Biology and Trace Element Research comes a study showing that magnesium prevents bone loss in postmenopausal women. The women were given magnesium citrate for 30 days and at the end of the trial, the structural collagen in their bones increased and bone loss was halted.

Insomnia
In a study from the University of Medical Sciences in Iran, research was done with 46 adults who were experiencing insomnia. Taking two magnesium oxide tablets twice a day resulted in significant increases in sleep time and reduced cortisol levels in the body, which is a stress hormone that can keep people awake. In another research study from the Human Nutrition Research Center of the U.S. Dept. of Agriculture, scientists found that a high magnesium diet is associated with deeper, less interrupted sleep.
High Blood Pressure
Hypertension or high blood pressure is a leading cause of stroke. A stroke happens when the blood supply to the brain is reduced, which causes damage to brain cells. The American Journal of Clinical Nutrition analyzed the role of magnesium in preventing stroke and found that taking magnesium each day reduces stroke risk by 8%.
Restless Leg Syndrome
A study from the Journal "Sleep" showed positive results for restless leg syndrome. Magnesium was administered orally in the evening over a period of 4-6 weeks. Following magnesium treatment, restless leg movements associated with waking in the night decreased significantly. The researchers said: "Our study indicates that magnesium treatment may be a useful alternative therapy."

Migraines
Studies have found that people with migraine headaches have low concentrations of magnesium in their body. The word "cephalalgia" literally means head pain or headache. In a German study of 81 migraine patients published in the journal "Cephalalgia", 42 percent of the people taking oral magnesium reduced both the duration and intensity of their migraine attacks. They also reduced their reliance on medications to control migraines.
Magnesium is more than a magnificent supplement. It's a vital natural measure that can be used to maintain or restore one's good health.

http://ezinearticles.com/?Signs-of-Magnesium-Deficiency:-Insomnia,-Bone-Loss,-Pain:-Studies-Show-Remedies&id=9295842

How cataract surgery cured my insomnia

From: Yorkshire Post

When Margaret Hibbert underwent sugery for cataracts it also cured her insomnia. Catherine Scott reports.

Life was becoming increasingly difficult for Margaret Hibbert as she battled with insomnia, night after night for many years.
The 70 year old grandmother from Wakefield, was not only exhausted, but also found that her vision was deteriorating due to cataracts in both eyes, which were first diagnosed around eight years ago – coinciding with the start of her sleepless nights.

Margaret’s insomnia had got so bad that she was just about to give in to medication.

“I was getting so desperate that I reluctantly went to my GP and received a prescription for amitriptyline. However, I’m really not keen on tablets of any kind, so I never started taking them. They are still all in their box,” explains Margarat, who has two children and three grandchildren.
Margaret has many hobbies that rely on close-up vision, such as sewing and painting watercolours, so she decided to fix her eyes once and for all. But little did she know she was about to fix her insomnia too.
She visited ophthalmic surgeon James Ball at Optegra Eye Hospital Yorkshire who confirmed at her initial consultation that the cataract could be remove. In fact she was suitable for cataract refractive surgery, which meant that she could have multifocal lenses to improve her vision and provide complete independence from glasses.
“But then the most marvelous thing happened. The night after my cataract surgery I had my first full night of sleep in many, many years! And have done every night since,” says Margaret.

“A cataract is a clouding of the lens in the eye and as well as distorting vision and making everything seem hazy, it can also prevent blue light from getting through,” explains Mr Ball. “This blue light stimulates the area of the brain which sets your body clock.
“There is growing evidence that without this blue light input the body clock isn’t reset by light during the day and this can contribute to poor sleep patterns.”
Margaret’s husband joked with Mr Ball at their follow-up appointment at Optegra that he thought the cataract surgery had solved the insomnia.
And was surprised to hear this is in fact the truth.
“Mrs Hibbert never started taking the sleeping tablets so the only thing which has changed is removing her cataracts,” says Mr Ball.
“She had reached a point where she would be able to fall asleep at a normal time but then would wake up anything from five minutes to an hour later. She would then be unable to fall asleep again and would stay up reading.
“Since the first day after the surgery she has returned to a normal sleeping pattern.
“Although the science behind this is proven it isn’t well known that cataracts can not only decrease your vision but also impair your sleep.
“I am so pleased that my patient is now not only enjoying excellent vision but is also feeling much healthier and well-rested.”
Seeing and sleeping happy Margaret is delighted with the outcome.
“My vision is so much better now, I can mix water colours properly and see true colours at last. I’ve discovered I have clothes in my wardrobe, which for years I have thought are aubergine, and in fact they are bright purple. I can thread the needle to make my granddaughter the princess outfits she loves.
“And best of all, I feel so rested and so well. Those years of feeling drained day in and day out are finally leaving me. The impact of not sleeping was terrible and I was afraid to nap in the day as I thought it would make the following night even worse. I was getting quite desperate but hate taking medication and so those sleeping tablets would have been a real last resort.
“I am fascinated that my initial mild insomnia all those years ago coincided with being told I had early stages of cataracts. And as my cataracts have become worse my insomnia has too – I was often having just a couple of hours sleep a night. To think the cataracts have gone and so has the insomnia is wonderful and I hope by letting people know I may be able to help some other people in the same situation I was in.
“I feel I have a real boost of energy and ability now. And I am sure there may be many people on sleep medication who do not need to be – as cataracts may be the cause of their sleep problems too.”

http://www.yorkshirepost.co.uk/news/how-cataract-surgery-cured-my-insomnia-1-7694712

Teenagers can't sleep because their rooms are smelly, claims expert

By Mailonline

The smelliness of a teenager's bedroom plays an important role in their sleep deprivation, which also hits their GCSE results. 

Professor of sleep medicine Colin Espie at Oxford University said teenagers will be given guidance on 'bedroom hygiene' as part of a nationwide research into insomnia among youngsters.

'Young people never open their windows, their rooms are never ventilated,' said Espie, according to the Sunday Times.

'The smelly teenager's bedroom is a byproduct of the fact that the room is full of rebreathed air, which is low in oxygen and high in nitrogen. If you keep on rebreathing the same air in a small bedroom that is hot and not ventilated you will wake up with a headache after a poor night's sleep.'

Teenagers will be instructed during sleep lessons to open their bedroom windows and turn the heating down in a bid to improve their sleep. 

The University of Oxford is tracking nearly 32,000 GCSE pupils in more than 100 schools for a year to assess whether a later school start leads to higher grades.

In the study, Year 10 and 11 pupils will be divided into two groups, with one starting school at 10am and the other following the usual school timetable. Both sets of pupils will also receive education on the importance of getting enough sleep.   

Pupils' results will be assessed before the trial and at the end, and comparisons drawn between the late start and normal start time groups. 

Parents and students will be advised to get rid of smartphones and iPads, which emits light that suppresses the normal night-time release of melatonin - a crucial hormone in the body's clock, also known as circadian system.

They will also be advised to make their bedrooms as dark as possible and make sure rooms are tidy and not smelly.  

'It's not therapy but getting teenagers to take responsibility for sleep in the same way as sex education or exercise lessons,' said Espie.

'We won't be giving them a list of 'don'ts' but pointing out the benefits of sleep that are likely to appeal to teenagers — such as making them look more attractive.' 

According to the latest research, teenagers are not properly awake until about 9-10am — two to four hours later than adults — and they learn most in the afternoons.

The study is one of six projects funded by £4m from the Education Endowment Foundation and science charity the Wellcome Trust, looking at how the application of neuroscience can improve teaching and learning in schools. 

 

http://www.dailymail.co.uk/health/article-3414317/No-wonder-wake-grumpy-Sleep-expert-says-teenagers-hit-insomnia-hits-exam-grades-rooms-smelly.html

 

What You Eat Can Help You Sleep

By Dean Lamori

If you are suffering from poor sleep or just can’t help staring at the ceiling while lying in bed even though you feel tired, fear not because what you eat can help you sleep. The study which pointed out this correlation was conducted at the Institute of Human Nutrition in New York in affiliation with Columbia University Medical Center.

Although the number of participants involved in this study was relatively small, only 26 subjects aged 25 to 40 years old, the environment in which it was conducted was completely controlled. The participants were surveyed for 5 days and nights inside the laboratory in order to see if their sleep patterns change in relation to their food intake, as well as the type of food they ingested.

For the first two days, the subjects were allowed to partake in the consumption of any food or drink they wished, while in the other three, they were subjected to a strict diet. Said diets were designed by a professional nutritionist in order to boost sleep hours, efficiency and quality.

After the analysis was concluded, the research team found out that when opting to eat whatever they wished for, participants took about 29 minutes to fall asleep. On the other hand, when the strict diet was implemented, subjects fell asleep in just under 17 minutes.

In regards to the foods used in the study in order to boost sleep quality, fiber, magnesium-rich vegetables, and other such products were used. For instance, fiber can boost deep sleep, or slow-wave sleep, considerably. This is extremely beneficial for those suffering from insomnia because they seldom enter this phase of non-REM deep sleep when the body starts to rejuvenate while neurons rest after a long day’s work.

Another important product for people suffering from sleep fragmentation or insomnia is chickpeas. Besides being rich in fiber, they also have a large quantity of vitamin B6. This allows the body to release melatonin, a hormone used in the regulation of sleep-wake cycles, making sleep fragmentation occur less and less.

Beneficial items were not the only ones sought after the research team. Products that affect sleep in a negative way were also subjected to intense study. Foods with high sugar and fat concentrations were the most detrimental in regards to sleep quality, with subjects that opted for fatty foods being the most unable to fall asleep.

Although the idea that what you eat can help you sleep has pointed out to fiber-rich products in the past, this new study shows how a diet prescribed by a nutritionist helps a patient even more in the fight against insomnia. Lack of sleep or sleep fragmentation can lead to heart-related disorders, mental health degradation, cognitive dysfunction and heightened stress levels, making the need of a conclusive way of stopping insomnia even more urgent.

http://www.middaydaily.com/what-you-eat-can-help-you-sleep/24223/

Modern life makes 'recipe' for sleeplessness

By Theresa Flaherty

Dr. Joseph Krainin’s passion is sleep. It’s what he trained for. Still, in the weeks since he launched Singular Sleep (See story, page 1), he’s learned just how poor a grasp the average person has about sleep health. Krainin recently spoke with HME News about why sleep is so important and what’s impacting our ability to sleep.

HME News: We talk a lot about sleep apnea rates increasing, but are you seeing an increase in other sleep disorders?

Joseph Krainin: Definitely. I would say that there are strong indicators that rates of insufficient sleep or chronic sleep deprivation and insomnia are increasing. We see an overall trend of increased stress. People are juggling increasing work demands with child rearing and family responsibility. Throw in financial stress associated with the sluggish economic recovery from the recession and you have a recipe for a sleepless night.

HME: Do people tend to think certain sleep disorders like insomnia are a nuisance rather than a serious problem?

Krainin: It’s looking more and more like insomnia isn’t necessarily the benign condition that we in the medical community have always thought it was. For example, there’s mounting evidence that those with chronic insomnia have higher rates of cardiovascular disease and mortality. 

HME: Will using a smart phone at night really interfere with sleep?

Krainin: Blue light, which is a large component of the light that’s emitted from these devices, suppresses the natural release of melatonin. People are always on the computer or smart phone, which is reducing the amounts of sleep people get.

 

http://www.hmenews.com/article/modern-life-makes-recipe-sleeplessness

Sleep recovery helps insomnia consequences

By Daleska Pedriquez

It looks like the catch-up sleep on weekends could be doctor recommended after all. A recent study showed that two nights of sleep recovery diminishes the consequences of sleep deprivation. Those consequences are linked to diabetes.
About 20 healthy young men participants and their reduce sleep habits were analyzed by the researchers. After having only 4.5 hours in bed for four consecutive nights, the participants were allowed to sleep two consecutive nights of 12 hours the first night
The experiment showed insulin sensitivity was reduced by 23 % in sleep deprivation, but quickly recovered half the levels after the two night sleep, according to Josiane Broussard, PhD, at the University of Colorado Boulder.
The enigma was how much time does the body takes to recover from the insomnia consequences; the study demonstrated that about two consecutive night of good sleep.
The Acute insulin response was the same in either sleep situation, but the disposition index –a measure of insulin sensitivity multiplied by acute insulin response to glucose- was reduced by 16 % after the sleep restrictions, compared to normal sleep situations (8 hours).

“The metabolic response to this extra sleep was very interesting and encouraging,” said co-author, Esra Tasali, MD, of the University of Chicago, in a press release. “It shows that young, healthy people who sporadically fail to get sufficient sleep during the work week can reduce their diabetes risk if they catch up on sleep during the weekend.”

The men analyzed were constantly subject to blood tests. They also received standardized meals for 24 hours before, when they were restricted from sleep and after for efficient test results. It was also considered the amount of sleep they were used to, and on average was 7.8 hours.
Even though these results were taken for a short time and in a laboratory environment, they had positive results that could lead to further studies.

http://www.pulseheadlines.com/sleep-recovery-helps-insomnia-consequences/15214/

Diet Can Make A Difference In Your Sleep

By Katrina Pascual

Researchers linked low-fiber, high-sugar, and high-fat diet to disrupted and less restful sleep. What food will then help insomniacs sleep better at night?
Authors of the study published in the Journal of Clinical Sleep Medicine have found that high energy levels from more saturated fat intake led to less slow wave, deeper sleep. High sugar consumption also resulted in more days of waking up on the wrong side of the bed.
The team said that if diet could dramatically influence sleep in their five-day research, it may also do the same – or even worse – in the long term.
“The finding that diet can influence sleep has tremendous health implications, given the increasing recognition of the role of sleep in the development of chronic disorders such as hypertension, diabetes and cardiovascular disease,” explained study author Marie-Pierre St-Onge of Columbia University Medical Center.
According to the Cleveland Clinic Wellness Institute, food relating directly to hormone serotonin is a key in promoting healthy sleep. Food that offers nutrients such as vitamin B6, vitamin B12, and folic acid are also instrumental in achieving restorative sleep.
Author and registered dietitian Kristin Kirkpatrick recommends these five food groups for an easier path to deep, restful slumber:
Complex Carbohydrates
Avoids simple carbs such as breads, sweets and pasta, and instead embrace whole-grain breads, cereals, crackers and brown rice. The former tend to make serotonin levels drop.
Lean Proteins
Consume low-fat cheese, meat, dairy products and fish, which are all high in amino acid and serotonin-boosting tryptophan. On the other hand, avoid high-fat cheeses or deep-fried chicken or fish – they take longer to get digested and will keep you unnecessarily awake.

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Heart-Healthy Fats
Unsaturated fats do a good job of improving serotonin and also boosting heart health. Some choices include organic peanut butter, almonds, walnuts, pistachios and cashews. Try not to eat saturated fats as well as trans fats, which include French fries, chips and other processed snacks.
Beverages
Warm milk, chamomile tea or peppermint tea can soothe the body before sleep. As for caffeinated drinks, those who find it difficult to sleep should take their last cup by 2 in the afternoon. Remember: even the smallest amount of stimulant can keep one awake, and your mind running.
Fresh Herbs
Sage and basil harbor chemicals with tension-reducing properties. One can create a homemade pasta sauce using them, but skip out on herbs such as black or red pepper as these can bring about stimulatory effects.

http://www.techtimes.com/articles/125138/20160118/diet-can-make-a-difference-in-your-sleep-foods-that-insomnia-sufferers-should-eat.htm

Fibers Can Help Overcome Insomnia

By June Harris

When associated with a healthy lifestyle, fibers can help overcome insomnia.

Latest research upon the matter shows that fibers can help overcome insomnia. It seems that there is a natural way to combat the sleeping disorder, after all. These latest findings placed foods high in fiber content next to warm milk, chamomile tea, bananas, cherries and other soothing foods that can actually help you get a good night’s sleep.

Fibers are a part of a healthy lifestyle

You cannot just eat fiber-packed food and expect to snooze off the moment your head touches the pillow. There is more to it than just eating healthy, one also needs an overall healthy lifestyle. Fibers can overcome insomnia, but not by themselves.

 

Exercising is a crucial part in the fight against the number one sleeping disorder that affects Americans. Only 20 minutes of daily exercise can go a long way when it comes to a good night’s rest. The combination of exercising during the day and eating foods high in fiber content for dinner could reduce the time needed to fall asleep from 20-30 minutes to just over 10 minutes.

Bear in mind the fact that the physical exercise must be made during the day, or late afternoon. If you engage in physical activity before bed, the endorphins released as a result of the effort will keep you wide awake.

 

What should we eat, exactly?

Apart from the now canonical glass of warm milk, doctors recommend foods such as white beans, corn, oat, rice, wheat, black beans, fava beans, blueberries, raspberries, currants, boysenberries, strawberries, gooseberries, blackberries, elderberries, quinoa, peas, spinach, pinon nuts, Hubbard squash, acorn squash, figs, breadfruit, and yogurt.

All of these are natural foods that are high in fiber and could sooth the sleep, but some of them are pretty heavy on the stomach (such as the fava beans) and should be eaten at least 3 hours before going to bed.

What shouldn’t we eat?

Sweet and greasy food are not recommended because as the body breaks it down it produces a lot of energy that will keep the neurons firing. On the list of foods that need to be mentioned are chocolate, desserts that have a high amount of sugar in their composition, processed foods of any sort, especially fast food which is rich in both sugar and fats, carbonated drinks, coffee, deep fried foods, and pizza.

Even though it has been proven that fibers can help overcome insomnia, attention must be paid to the dietary plan as a whole, because fibers may be an ally, but they need to be associated with the right foods and a healthy lifestyle. Eating a granola before going to bed is not enough.

 

http://www.capitalberg.com/fibers-can-help-overcome-insomnia/27344/

Cut down on sugar for better sleep

By Wonder Woman

A gadget overdose at work leave many of us battling insomnia. A slight change in our diet can help in overcoming the snooze trouble.
If you are suffering from sleep problems, a little change in diet can make a big difference.
Researchers have found that a diet rich in fibre but low in saturated fat and sugar can help you get a good night's sleep.

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Eating less fibre, more saturated fat and more sugar is associated with lighter, less restorative, and more disrupted sleep, the findings showed.

"Our main finding was that diet quality influenced sleep quality," said principal investigator Marie-Pierre St-Onge, assistant professor at the Columbia University Medical Centre in New York.

"It was most surprising that a single day of greater fat intake and lower fibre could influence sleep parameters," St-Onge said.
The study, published in the Journal of Clinical Sleep Medicine, involved 26 adults - 13 men and 13 women - who had normal weight and an average age of 35 years.

Results showed that greater fibre intake led to more time spent in the stage of deep, slow wave sleep. In contrast, a higher percentage of energy from saturated fat led to less slow wave sleep.

Greater sugar intake was also associated with more arousals from sleep.
The researchers also found that participants fell asleep faster after eating fixed meals provided by a nutritionist, which were lower in saturated fat and higher in protein than self-selected meals.

It took participants an average of 29 minutes to fall asleep after consuming foods and beverages of their choice, but only 17 minutes to fall asleep after eating controlled meals.

"The finding that diet can influence sleep has tremendous health implications, given the increasing recognition of the role of sleep in the development of chronic disorders such as hypertension, diabetes and cardiovascular disease," St-Onge pointed out.

http://wonderwoman.intoday.in/story/cut-down-on-sugar-for-better-sleep/1/123049.html

Eating fiber can help insomnia patients: study

By Emma Tiller

Boosting the well established conviction that there is a direct correlation between certain foods and a better sleep; a new study suggested that increasing intake of fiber can ensure a sound sleep at night.
A team of researchers led by Columbia University’s Marie-Pierre St-Onge found in the study that a higher fiber intake paves way for more time spent in a dreamless deep stage of sleep, which is also known as slow-wave sleep.
The researchers said they were very surprised to learn that even one day of greater intake of fat and lower fiber could significantly influence slow-wave sleep.

Principal investigator St-Onge, who is an assistant professor in the department of medicine & Institute of Human Nutrition at Columbia University Medical Center, said, “Our main finding was that diet quality influenced sleep quality.”
However, Fiber-rich foods but not essentially for their fiber content alone, such as tart cherries, and chickpeas containing vitamin B6 can assist in providing sound sleep.
The findings of the study were detailed in the January edition of the Journal of Clinical Sleep Medicine, which focuses on the human aspects of sleep and integrates various disciplines that are involved in sleep medicine, such as neurology and clinical neurophysiology.
DailyMail reported that, too many burgers and cakes leads to a lousy night's sleep, scientists have found. Scientists warn that sugary food disrupts our slumber, leading to us craving sweet snacks the next day. Evidence includes a U.S. study that found that people slept less deeply after eating fatty, sugary foods. However, fibre-packed meals led to more deep and restorative slow-wave sleep. They also helped people nod off more quickly.
WTSP report said, The small study of 26 participants found that people who ate less fiber and consumed more fatty foods, specifically those higher in saturated fats (think butter and ice cream), experienced less deep, slow-wave sleep. Higher sugar intake was associated with more wakeful periods.
"Our main finding was that diet quality influenced sleep quality," said principal investigator Marie-Pierre St-Onge, in a press statement.
According to the Bustle, researchers from Columbia University's medical center examined 26 men and women (with an average age of 35) for five nights in their sleep lab. They spent nine hours in bed each of the five nights, tending to sleep for about 7.5 of them. For the first three days, the participants were fed nutritionist-chosen and nutritionist-administered meals. For the remainder of the study, they ate what they wanted.

http://nhv.us/content/16013898-eating-fiber-can-help-insomnia-patients-study

Sleep Aid Supplements That Make You Smarter While You Catch Some Zzz's

By Hadikul Alam

Prescription sleeping pills have been shown to give with some awful side effects such as dizziness, headaches, weakness and even memory loss. However, natural and healthy sleep aids do the exact opposite - they can help you sleep and make you smarter all at the same time. Imagine waking up feeling refreshed, rejuvenated and with higher mental clarity to tackle the day's upcoming problems. Certain sleep aid supplements contain powerful ingredients that can help you achieve just that. Whether you're someone who suffers from insomnia or just occasional sleeplessness, here are some sleep-inducing supplements you should be hunting for to start your mornings the right way.
Zinc
Although zinc itself won't make your eyes drop or put you to sleep, it's an important mineral that's often included in sleep supplements. That's because zinc can help improve the quality of our rest-eye and help us wake up feeling more refreshed. Supplementing with zinc has also been shown to improve memory capacity and overall focus. We recommend combining zinc with magnesium and melatonin before bedtime to achieve the best results.

Valerian Root Powder
Valerian root powder is a potent herb that has been used for hundreds of years as a cure to insomnia and other sleep-related issues. The extract contains sedative properties that reduce anxiety and can help you relax. It also works by improving GABA function in the brain - GABA is a naturally present neurotransmitter that essentially works by reducing brain activity and telling our brain that it's time to shut down. Since valerian root powder is so effective at decreasing stress and improving mood, supplementing with this herb will help you wake up with better focus and concentration abilities. Say hello to days with more smiles and higher productivity!

L-Theanine
L-theanine is a compound found in green tea that contains strong relaxing properties. It can be used both to reduce anxiety and induce sleep - making it an effective supplement for those with stressful lifestyles who are in desperate need for some decent Zzz's. The best part about L-theanine it that is provides "relaxation without sedation" - this means you won't wake up feeling drowsy or nauseous, unlike with other prescription sleeping pills. If taken as a single supplement, L-theanine can improve the quality of sleep and increase focus abilities. Come morning time, however, it is better to pair L-theanine with caffeine - this combo can further enhance cognitive abilities in terms of focus, memory and learning.

Melatonin
Supplementing with melatonin not only regulates your sleep patterns and helps you fall asleep faster, but it can also improve your memory capacity. Researchers have shown that taking melatonin for sleep before bedtime can improve memory storage and recall.
The above-mentioned supplements work well on their own, but if you want a product with an impressive formula that can help you powder down, improve the quality of your sleep and provide cognitive enhancing benefits, opt for Lumonol Luna by AvanseNutraceuticals. This product works wonders for those with tireless minds who work long hours and really need a good night sleep to stay healthy and energized. After trying Luna ourselves, we can confidently say that the product helps people wake up feeling more refreshed, focused and motivated.

http://ezinearticles.com/?Sleep-Aid-Supplements-That-Make-You-Smarter-While-You-Catch-Some-Zzzs&id=9273699

Insomnia in Children and Women and Various Prescribed Medicines for Insomnia

By Cindy Heller

While insomnia prevails among a notable proportion of adults, children too suffer from sleep disorders. Insomnia in children is characterized by signs of wakefulness or restlessness daily at night, irritability or heaviness on waking from sleep, mood swings, lack of concentration, and unusual difficulty with remembering.
Causes of Insomnia in Children
In children, the causes of insomnia are generally more easy to work out that in grown ups. If your child suffers from any of the symptoms listed above, look for any one or more of these causes that usually cause insomnia in children: stress, diet, anxiety, fear, physical problems (constipation, pain etc.), and disturbed routine (watching TV late in the night, over use of computer, video games etc.)
Insomnia in Women
A good number of women suffer from insomnia in early pregnancy. Insomnia In Early Pregnancy Is Mostly Caused By Discomfort And Anxiety. Most people attribute the insomnia in early pregnancy to the hormonal imbalances - while in some cases this would be true, there are plenty instances where the insomnia in early pregnancy is caused by the excitement and anxiety of being pregnant. . To counteract the problem, you will have to consult a doctor since self medication would be contraindicated once you are confirmed to be pregnant.
Insomnia during Pregnancy
Studies have found that about 78 % of pregnant women suffer from insomnia for varying durations. However, physicians believe that insomnia during pregnancy is normal and not dangerous to the infant's health. A number of reasons account for sleeping difficulties encountered during pregnancy. In many cases, the growing size of the abdomen is the main cause of sleeplessness. Pressure eon the bladder caused by increased size of the abdomen makes it necessary to urinate several times during the night. The pregnant woman feels trouble with finding a comfortable position for sleeping. Feeling the baby's movement can also cause waking up at night. Heartburn and back pain are two main physical problems that cause insomnia during pregnancy. There might be aching in the hips, causing discomfort. Hormonal changes and psychological conditions like anxiety and/or depression are other main causes of sleeplessness.

Coping With Insomnia during Pregnancy
The first thing to do is to prevent you from getting overly anxious, just looking at the time and worrying about sleep. Taking a warm bath, before going to bed, brings comfort and relaxes you to sleep. Relaxation exercises like yoga and meditation etc. are helpful in relieving anxiety and bringing sleep. You can also ask your partner for a massage. Take plenty of exercise during the day or in the evening but not too close to bedtime. Exercise will make you tired and hence drive you to sleep. Also try to avoid taking naps in the day. If you get up several times to urinate during the course of the night, take fewer fluids after 4 pm. Also avoid taking caffeine drinks in the evening. Their stimulating effect is a sleep antagonist. Keep the temperature of the bedroom at a comfortable level. Keep the window open for fresh air to reach you. Use additional blankets to keep you warm
if the room feels cold.
Menopause and Insomnia in Women
Women going through their menopause frequently suffer from insomnia. Menopause and insomnia co-occur due to the reduction and imbalance of hormones associated with menopause. The resulting stress, anxiety, and depression deprive the menopausal woman of sleep. Accompanying these sleep disturbances are hot flashes and sweats that are the characteristic symptoms of menopause.
Treatment for Menopausal Insomnia
Insomnia is treated in a variety of ways like prescribed medications, herbal formulas, relaxation techniques, exercises, psychological treatment (if anxiety or depression are the main cause), lifestyle changes, home remedies and nutrition etc. For menopause and insomnia co-occurring, hormone replacement therapy is also used. However, it is not effective in all women and different women going through menopause respond differently to this therapy. When the body's hormonal imbalance settles down by itself, the insomnia associated with it also disappears.
Various Prescribed Medicines for Insomnia
Trazodone is an antidepressant available in the drug market under the brand name Desyrel or Desyrel Dividose. Besides treating depression, loss of motivation for daily activities, and other symptoms, Trazodone is frequently prescribed for treating symptoms of insomnia.

Over the years, lexapro and insomnia have been connected together because of the fact that most people who have taken this drug ends up suffering from insomnia. According to experts, lexapro is one of the most effective drugs for treating depression especially in children and adolescents. Unfortunately, lexapro and insomnia seem to have become so closely associated that when you think of lexapro and insomnia, you immediately associate it with cause and effect where lexapro becomes the cause of insomnia.
Melatonin is a hormone that the body produces naturally. It is also a powerful antioxidant. Melatonin is reported to help to have a sedative effect on the body, helping to induce sleep in many. It is non-toxic and no side effects have been officially reported while using this therapy. Using melatonin for insomnia is a fairly well-known practice in society.
Prozac is certain type of medicine that is commonly used to treat depression in people. As an anti-depressant, prozac is rather effective and is said to be very good in helping people with anxiety disorders and eating disorders. However, the bad news about prozac is that it can have some serious side effects including insomnia.

http://ezinearticles.com/?Insomnia-in-Children-and-Women-and-Various-Prescribed-Medicines-for-Insomnia&id=1138901

Insomnia Causes, Chronic Insomnia

By Paul Andrew Todd

Most people at some time experience sleepless nights or insomnia. It is thought that ten percent of the population experience chronic insomnia and about fifty percent are effected to some degree. Insomnia is not a disease, but a symptom of something else. The definition of insomnia is "habitual sleeplessness, not being able to stay asleep or not being able to fall asleep or both". Insomnia can be contributed to the amount of sleep one gets and also the quality of sleep a person gets. People tend to have a large range in the amount of sleep they need, that is why insomnia is not defined by the amount of sleep a person gets. Most people know when they are suffering from insomnia based on how they feel the next day. The medical community will diagnose insomnia based on how long the problem has been occurring. Not all medical professionals agree on the symptoms of insomnia, but general guidelines are listed below.

Transient Insomnia - Insomnia that last a week or less.
Short Term Insomnia - Insomnia that last between one and three weeks.
Chronic Insomnia - Insomnia that last more then three weeks.
Some Basic statistics about Insomnia.
All age groups are effected by insomnia. Insomnia tends to effect more women then men in adults. As people age insomnia tends to increase. Insomnia is most common in lower income levels, people with mental health problems and alcoholics. Stress is considered the major cause or trigger for insomnia. It is important to do something about transient and short term insomnia so it does not develop into chronic insomnia.
What can cause insomnia?
Insomnia can be caused by a wide range of things. Typically they can be categorized into the groups psychiatric, medical or situational factors. Some of the common causes of short term and transient insomnia include - work schedule changes, irritating noise, jet lag, stress, sleeping room temperature, medical problems, drug withdraws, altitude.
Chronic insomnia is usually related to a medical condition or psychiatric condition. Some psychiatric things that cause insomnia are stress, anxiety, depression, bipolar disorder and schizophrenia. Doctors use the symptom of insomnia in diagnoses of mental illness and depression. This does not mean that if you suffer from insomnia that you suffer from depression or a mental illness.
There are also several physical conditions that can cause insomnia. These include - disorder in the circadian rhythm, chronic pain, chronic fatigue, heart condition, angina, acid reflux, asthma, sleep apnea, parkinson's or alzheimer's disease and brain trauma. People who fall into the following categories are considered high risk for insomnia - travelers, people who change shifts often, senior adults, pregnant women, students and women experiencing menopause. There are also several different types of medication related to insomnia, these include - cold and asthma medication, high blood pressure medication along with medication used to treat anxiety and depression. Some other causes of insomnia can include caffeine, nicotine, alcohol (will cause poor quality of sleep) and a bed partner who is disruptive.

Some common symptoms of insomnia include - not being able to fall asleep or stay asleep, problems concentrating when awake, problem remembering things, poor coordination, bad moods, trouble staying awake while driving. When people have these symptoms they sometimes make their insomnia worse by treating them with excessive amounts of caffeine, energy drinks and stimulants.

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10 Organic Foods That Can Reduce Your Stress

By Karthik Guduru

Our hectic lifestyles and busy schedules have left us with little room to unwind and relax, while creating ample room for stress, particularly distress. Stress can have several implications on your health, taking a toll on your physical, mental and emotional well-being. Common symptoms of stress include faster heartbeat, stiff neck or tight shoulders, sweating or sweaty palms, nausea, irregular sleep patterns, mood swings and so on. Another well-known symptom of stress is overeating, particularly high carb and high sugar 'comfort foods'. These foods, in large quantities tend to create a metabolic imbalance, leading to weight gain, high risk of obesity, cardiovascular problems, high blood sugar levels, and ultimately, more stress.
Calming foods, on the other hand help soothe and calm you, and are a healthy source of energy. Here is a list of 10 calming Organic foods that help reduce stress and keep you feeling focused and balanced.
1. Avocados:
Avocados are a treasure-trove of stress-relieving B Vitamins; they also contain monounsaturated fat and potassium, which help lower blood pressure. Vitamin B boosts nerve and brain cell health; studies show that anxiety can be caused by B Vitamin deficiency. Glutathione, a substance that specifically blocks intestinal absorption of certain fats which can cause oxidative damage, is present in abundance in avocados, along with Beta-Carotene, Lutein, Vitamin E, Vitamin B and Folate.

2. Asparagus:
Low levels of folic acid have been attributed to depression; asparagus is super-rich in folic acid, so much so that a single cup can provide two-third of your daily folic acid requirement. You can incorporate asparagus into almost any meal - add some to your breakfast omelette or steam it with some poultry or fish. You can also enjoy some steamed spears of asparagus with a dip of your choice.
3. Milk:
Rich in antioxidants, Vitamins B2 and B12, calcium and protein, a glass of warm milk is an age-old remedy for insomnia. Milk is also high in the protein Lactium, which is known to have a calming or soothing effect due to its ability to lower blood pressure. The potassium in milk is known to help relieve muscle spasms that are triggered by physical tensing.
4. Almonds:
Enjoy a daily helping of a handful of almonds to keep stress at bay! Almonds are rich in Vitamin B2 and Vitamin E, both of which are known to boost the immune system when the body is stressed out.
5. Oatmeal:
This high-fibre complex carbohydrate food helps boost serotonin production in the body, a hormone that essentially creates a calming effect in the body. Enjoy a bowl of warm oatmeal in the morning for breakfast, especially on days when you are feeling stressed. Moreover, oats help in maintaining cardiovascular health as they absorb bad cholesterol (high-density lipoprotein) from the body.
6. Spinach:
Green-leafy vegetables are a dietary must-have; what is great about spinach is that it is loaded with magnesium, a mineral that works to regulate cortisol levels in the body. A single cup of spinach provides you with 40% of your daily requirement of magnesium. You can have it in the form of a fresh salad or steam it with some pulses and enjoy with Rotis or steamed rice.
7. Salmon:
This fatty fish is rich in omega-3 fatty acids that help control cortisol and adrenaline levels in the body and prevent them from spiking when you are feeling tense or agitated. Additionally the omega-3 fatty acids are excellent for heart health and salmon is one of the richest sources of this heart-healthy fatty acid.

8. Green Tea:
Replace caffeinated beverages with green tea, which contains L-Theanine, an amino acid that promotes relaxation. Consume a few cups of warm green tea daily for that much needed calming and soothing feeling that a stressed you craves for!
9. Oranges:
This citrus fruit is a rich source of Vitamin C, which helps control the levels of cortisol in the body, strengthening the immune system and helping maintain the blood pressure. Incorporate oranges into your regime, replacing high carb snacks, to reduce your stress levels daily.
10. Bananas:
Bananas contain ample amounts of dopamine, a chemical that is known to uplift your mood levels. Moreover, they are rich sources of B Vitamins, including Vitamin B6,that work to soothe the nervous system. They are also loaded with magnesium, a mineral linked with mood positivity.
These 10 foods, when consumed regularly, can help reduce your stress levels. Incorporate these Organic foods into your diet and focus on a regime that include meditation, physical exercise and a regular sleep cycle.

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