While insomnia can be a symptom of a physical disorder, for most people it is an effect of tension, stress and anxiety. Lack of sleep can, on the other hand, ultimately affect your physical wellbeing. If you are physically, healthy, here are a few tips that will help you to get a great night sleep.
Most adults have experienced insomnia or sleeplessness at one time or another in their lives. It is estimated that 30% - 50% of general population are affected by insomnia, and 10% have chronic insomnia.
By definition, insomnia is "difficulty initiating or maintaining sleep or both" and it may be due to inadequate quality or quantity of sleep. Insomnia is not defined by a specific number of hours of sleep that one gets, since different people have different needs for sleep.
Insomnia is generally classified based on the duratin of the problem. Generally speaking, symptoms lasting less than one week are classified as transient insomnia, symtoms lasting between one to three weeks are classified as short-term insomnia, and those longer than three weeks are classified as chronic insomnia.
Insomnia affects all age groups. Among adults, insomnia affects women more often than men. The incidence tends to increase with age. It is typically more common in people in lower socioeconomic (income) groups, chronic alcoholics, and mental health patients. Stress most commonly triggers short-term or acute insomnia.
Causes of Insomnia
Insomnia may be caused by a host of different reasons. Many causes of transient and short-term insomnia are similar and they include:
- Jet lag
- Changes in shift work
- Excessive or unpleasant noise
- Uncomfortable room temperature (too hot or too cold)
- Stressful situations in life (exam preparation, loss of a loved one, unemployment, divorce or separation)
- Presence of acute medical or surgical illness or hospitalization
- Withdrawal from drug, alchohol, sedative, or stimulant medications
- Insomnia related to high altitude (mountains)
The most common psychological problems that may lead to insomnia are anxiety, stress, depression schizophrenia and mania (bipolar disorder).
Chronic or long-term insomnia is usually linked to an underlying psychiatric or physiologic condition. The most common physiological causes are:
- Chronic pain syndrome
- Chronic fatigue syndrome
- Heart problems
- Acid reflux (GERD)
- Asthma
- Chronic obstructive pulmonary disease (COPD)
- Strokes or trauma to the brain
12 Tips For a Great Night Sleep - Sleep Like a King
- Listen to Music
Play soft, relaxing music will lull you to sleep. Even better, listen to Insomnia CD (see below) which will guide you into a state of deep sleep even while you listen to it.
- Live With Integrity
Do your best to live your life with integrity according to your own inner truth. This way you'll be at peace with yourself and with your life and it will contribute a great deal to your peaceful sleep.
- Have a Good Physical Workout During the Day
You may enjoy weight-lifting, dancing, biking, jogging or any other activity that gets you into a state of pleasant physical exhaustion.
- Get a Massage
Have someone give you a massage before going to sleep. You may enjoy Swedish Massage with relaxing aromatherapy oils - lavender works great. Slow, gentle, yet firm strokes work best for inducing relaxation and sleep. You may listen to relaxing music while receiving a massage.
- Take a Warm Bath
Nice warm bath will help your body to relax. You may add epsom salts and baking soda which will help to release toxins and clear your energy field. You may also add some relaxing aromatherapy essential oils to your bath - lavender works great.
- Drink a Cup of Warm Milk
If you're not allergic to milk, you can drink a cup of warm or hot milk (cold milk is not as effective for this purpose) approximately 15 minutes before going to sleep. Milk contains amino acid Tryptophan, which is an excellent natural sleep aid.
- Have a Turkey
Turkey is another source of food rich in Tryptophan. You can have a turkey for dinner or eat a turkey sandwich as a snack an hour or two before going to sleep.
- Drink a Cup of Herbal Tea
Some of the herbal teas that work great for sleep are chamomile, passion flower or valerian.
- Sleep in a Dark Room
Keep your bedroom as dark as possible. Any source of light may be annoying when you're having a hard time falling asleep.
- Keep Regular Bedtime Hours
You'll find it easier to fall asleep if you keep regular bedtime hours. Pick some reasonable and regular time to go to bed each night and stick to it. This will condition your mind and body to get into a sleep state at that time.
- Keep Your Bed a Place for Sleep
Okay, lovemaking, too. But avoid reading, watching TV or having your mind stimulated while you're in bed if you're having difficulty falling asleep. If you use your bed only for sleeping, you'll anchor the image and the feeling of being in bed with sleeping, helping you to fall asleep easily.
- If You Can't Sleep, Get Up
If you can't sleep, get up and do something relaxing that doesn't stimulate your mind. If you got a surge of creative ideas, jot them down and get back to them tomorrow. Take care of whatever it is that may be obsessing your mind and when you're done with it, and feel tired again, go to sleep.
Deep Trance Now Hypnosis Programs
» Click here to learn more about Different Types of Recordings
» Subscribe to Deep Trance Now Hypnosis Newsletter and listen to Free Downloads
» Click here for information about Mail Order, Shipping or ordering MP3 Downloads
Deep Trance Now hypnosis recording will guide help you to let go of your problems and drift into sleep while listening to the recording. Manh people fall asleep while listening to the recording.
You can also choose to have subliminal or suplraliminal recording playing before you fall asleep, of if you prefer working with supraliminal plus recordings, you can let that recording lull you to sleep.
Brainwave entrainment recording is designed to entrain your brainwaves from the waking state down to a deep sleep state. Brainwave entrainment recordings do not contain any words, only music, binaural beats and other kinds of entrainment which allow you to listen to this recording even without the use of headphones.
Deep Trance Now Deep Restful Sleep Hypno-Aromatic Blend - see below
Restful Sleep aromatic blend contains aromatic plant essences which promote deep restful sleep, as well as mental and emotional well being. Deep Restful Sleep aromatic blend is available in a base of nourishing vegetable oil, cream or gel. You can massage a small amount on your forehead, on the temples and the nape of your neck before working with Insomnia CDs and/or before falling asleep.
» Click here for other hypno-aromatic blends
Free sample included, if you request it, with the purchase of any Deep Trance Now Eliminate Insomnia CD
| Eliminate Insomnia Hypnosis 1 CD - $24.95 |
|
| Eliminate Insomnia Subliminal 1 CD - $14.95 |
|
| Eliminate Insomnia Supraliminal 1 CD - $19.95 |
|
| Eliminate Insomnia Supraliminal Plus 1 CD - $24.95 |
|
| Eliminate Insomnia Brainwave Entrainment 1 CD - $24.95 |
|
| Eliminate Insomnia Hypnosis + Subliminal 2 CDs - $29.95 |
|
| Eliminate Insomnia Hypnosis + Supraliminal 2 CDs - $34.95 |
|
| Eliminate Insomnia Hypnosis + Supraliminal Plus 2 CDs - $39.95 |
|
| Eliminate Insomnia Hypnosis + Subliminal + Supraliminal Plus 3 CDs - 49.95 |
|
| Eliminate Insomnia Hypnosis + Supraliminal + Supraliminal Plus 3 CDs - 54.95 |
|
| Eliminate Insomnia Hypnosis + Supraliminal + Supraliminal Plus + Brainwave Entrainment 3 CDs - 74.95 |
|
| Deep Restful Sleep Hypno-Aromatic Blend free sample with purchase of set of 3 or more Deep Trance Now Eliminate Insomnia CDs |
|
Deep Restful Sleep Hypno-Aromatic Blend - Oil |