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	<title>Fitness. All about fitness &#187; insomnia</title>
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		<title>To Sleep Or Not To Sleep</title>
		<link>http://www.fitnesscentr.com/to-sleep-or-not-to-sleep.html</link>
		<comments>http://www.fitnesscentr.com/to-sleep-or-not-to-sleep.html#comments</comments>
		<pubDate>Sat, 17 Jul 2010 03:29:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[health fitness]]></category>
		<category><![CDATA[anxiety]]></category>
		<category><![CDATA[Depression]]></category>
		<category><![CDATA[insomnia]]></category>
		<category><![CDATA[side effects]]></category>

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		<description><![CDATA[A teacher wrote this note in one of her students&#8217; records; “Always late in class. Seems inattentive during discussions. To inquire regarding his situation.” One day after class, the teacher met with this student to ask regarding his condition. She was expecting that her student might relate some problems with his family or financially that [...]]]></description>
			<content:encoded><![CDATA[<p>A teacher wrote this note in one of her students&#8217; records; “Always late in class. Seems inattentive during discussions. To inquire regarding his situation.” One day after class, the teacher met with this student to ask regarding his condition. She was expecting that her student might relate some problems with his family or financially that interferes with his academic performance. She was surprised, however, to learn that the reason for her student&#8217;s constant tardiness and poor performance in school is lack of sleep and difficulty in sleeping. She thought that her student was just making up a lame excuse and reprimanded him severely. Later that week, when she casually related this to her friend who happens to be a doctor, he told her that her student may actually have a serious medical problem called insomnia. Insomnia is defined as a sleeping disorder where a person has difficulty sleeping or remaining asleep, thus, lacking a high-quality of sleep. The length of time that this condition persists may vary; from a single night to possibly a week or more. This condition may be caused by different factors such as physical illness or psychological problems. Moreover, its effects may largely impair a person&#8217;s life which is why this condition must be regarded seriously. However, like most health problems, insomnia is manageable or cured given proper treatment. The length of time that the sleep problem is experienced serves as basis for classification of the different types of insomnia. The first type which is called transient insomnia or short-term insomnia may last one night, a few nights or a few weeks. Another type of insomnia which persists for a longer period of time, a few months or even years, is termed as chronic insomnia or long-term insomnia. Another classification of the condition depends on the factors or causes related to it. If the problem exists without any underlying condition and is mainly caused by harmful sleeping habits, it is considered as primary insomnia. On the other hand, when sleeping disorders arise as a symptom of another preexisting condition it is then classified as secondary insomnia. The latter method of classification helps a lot in determining what form of management or treatment should be applied to cure the problem. As mentioned earlier, insomnia may be brought about by different factors or causes. It can be triggered by mental conditions, food or drugs, sleeping behaviors or habits, sleeping environment and medical or health condition. When a person is under stress, anxiety or fear, this may have an effect in his or her quality of sleep. Some medications, caffeine, nicotine and some herbal supplements may also affect sleep. Sleeping can be hindered or interfered by events such as a change in time zone or work shifts and by activities such as napping during the day, exercising before bedtime and eating or drinking too much before sleeping. A noisy environment, disruptive sleep partner, uncomfortable type of bed and unwanted room temperature can also make it difficult for a person to fall asleep. Lastly, trouble in sleeping may also be experienced when a person has any illness or pain, undergoes hormonal changes or has medical conditions like attention deficit hyperactivity disorder (ADHD). Having this condition can greatly disturb or trouble a person&#8217;s sleeping and waking hours. Usually, people with insomnia will undergo undesirable changes in their mood and daily activities. They may feel irritable and impatient most of the time and experience difficulty in concentrating and focusing on tasks. This condition may also lead them to often feel depressed and anxious. As a result, they exhibit poor performance in school and at work, and somehow become more accident-prone. Those who are diagnosed to have insomnia, however, should not panic or feel hopeless because of their condition. Fortunately, various treatments or solutions are already available to address this problem. Medications such as hypnotics and sedatives such as benzodiazepines, ramelteon and anti-depressants can be prescribed by sleep doctors to help decrease or eliminate difficulty in sleeping. Another therapy available is called cognitive-behavior therapy where a person is advised to modify his or her daily activities towards having better sleeping habits. Alternative and traditional Chinese medicine such as acupuncture and aromatherapy as well as other substances like herbal supplements can also be used to treat sleeping disorders. These treatments, however, should not be taken or undergone without proper prescription or advice from medical professionals. Inappropriate use or application of these may cause untoward reactions and side effects such as nausea, dizziness and diarrhea, cognitive and memory disturbance, substance abuse and even death. It is therefore necessary to always seek professional advice regarding matters of treatment. Insomnia is probably one of those unfamiliar or misunderstood health problems. This does not mean, however, that the condition is uncommon. Everyone probably has experienced or knows someone who had experienced one or more causes of insomnia. Everyone is also vulnerable to having it. Therefore, it is important to be knowledgeable of this condition to be able to address it properly. Had the teacher in the situation stated earlier known what insomnia is, what causes it, how it affects one&#8217;s life and what treatments or solutions are available, she may have appropriately done something to make her student&#8217;s life better.</p>
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		</item>
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		<title>Insomnia: Some tips that help with this sleep disorder</title>
		<link>http://www.fitnesscentr.com/insomnia-some-tips-that-help-with-this-sleep-disorder.html</link>
		<comments>http://www.fitnesscentr.com/insomnia-some-tips-that-help-with-this-sleep-disorder.html#comments</comments>
		<pubDate>Sun, 11 Jul 2010 10:17:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[health fitness]]></category>
		<category><![CDATA[insomnia]]></category>
		<category><![CDATA[sleep]]></category>
		<category><![CDATA[sleep disorder]]></category>

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		<description><![CDATA[Insomnia comes in many different forms, and for various different reasons. This sleep disorder article will give you a broad view of this particular sleep problem and some ideas for finding help with insomnia. To begin with, it’s important to realise that everyone has different sleeping patterns and this sleep information may not apply to [...]]]></description>
			<content:encoded><![CDATA[<p>Insomnia comes in many different forms, and for various different reasons. This sleep disorder article will give you a broad view of this particular sleep problem and some ideas for finding help with insomnia. To begin with, it’s important to realise that everyone has different sleeping patterns and this sleep information may not apply to your particular sleep problem. For example, some people need ten hours of sleep just to feel refreshed, whilst others function quite normally on four or five hours. The definition of insomnia as a sleep problem therefore will depend on your individual needs and situation. Simply put, insomnia is a difficulty in falling asleep or obtaining enough sleep to function. This may manifest as an inability to fall asleep; a tendency to wake frequently; or waking too early in the morning. This can lead to tiredness, frustration and difficulty functioning normally. Finding good sleep information may help you to solve your insomnia problem – but it is likely that you will need to take some action in your waking life to alleviate the insomnia. Reading sleep disorder articles and other sleep information is only the beginning! Probably the most common cause of insomnia and other sleep problems is stress. Unfortunately, insomnia can itself be a contributing factor in causing too much stress – and the sleep problem sufferer can end up caught in a vicious cycle of exhaustion and worry. The most useful piece of sleep information may be that around a third of the population suffers from insomnia at some point – it’s such a common sleep problem that you won’t have any difficulty finding other sleep disorder articles on the internet! Sifting through that information may seem daunting however – let’s have a look at the most common ways to treat insomnia: Lifestyle and health: Often people with insomnia and sleep disorders tend to be consuming too much alcohol or caffeine. Try limiting your intake or cutting down on how much coffee or alcohol you are drinking – if you think you may need help then contact your health practitioner or local support group for advice. A healthy diet and plenty of exercise and fresh air can also help promote a good night’s sleep – once again, consult your doctor before embarking on any fitness programme. It’s best to make any lifestyle changes gradually to avoid shock to your system. Sleeping environment: Noise or disturbance in your bedroom is unlikely to lead to a restful night’s sleep. Perhaps you need insulation or darker curtains to help cut out sound or light pollution – or maybe you need to work out how to quiet down the neighbor’s dog! Taking the trouble to make your sleeping area a comfortable and relaxing space could help you to get a sound night’s sleep – well worth the effort. Other help: Your doctor may suggest a prescription of medication to help with a temporary sleep problem. However, sleep information suggests that this should only be used as a short term measure. There are herbal, over the counter remedies that may be less habit forming and gentler on your system – valerian and hops is one quite powerful herbal combination that helps some sufferers. Meditation and other relaxation methods have been shown to be very effective in alleviating stress and aiding sleep. There are many books available on the subject, or you could contact your fitness centre to enquire about yoga classes. Light exercise, combined with relaxation can be very helpful. Malcolm Moorhouse Is a professional web designer, psychic, tarot reader, astrologer with over 16 years experience. www.sleep-disorder-site.com info@sleep-disorder-site.com Copyright Malcolm Moorhouse 2006</p>
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		<title>Get Off Your Sleep Aids and Cure Your Sleep Disorder Naturally</title>
		<link>http://www.fitnesscentr.com/get-off-your-sleep-aids-and-cure-your-sleep-disorder-naturally.html</link>
		<comments>http://www.fitnesscentr.com/get-off-your-sleep-aids-and-cure-your-sleep-disorder-naturally.html#comments</comments>
		<pubDate>Sat, 26 Jun 2010 14:09:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[health fitness]]></category>
		<category><![CDATA[apnea]]></category>
		<category><![CDATA[insomnia]]></category>
		<category><![CDATA[melatonin]]></category>
		<category><![CDATA[sleep aids]]></category>
		<category><![CDATA[sleep deprevation]]></category>
		<category><![CDATA[sleep disorder]]></category>
		<category><![CDATA[sleep.sleep aid]]></category>
		<category><![CDATA[sleeping]]></category>

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		<description><![CDATA[Copyright 2006 Douglas Alp With a large percentage of the public suffering from sleep disorders and it’s no wonder why many people cannot concentrate, are forgetful and are generally not functioning at an optimal level on a daily basis. Many people suffering from these sleep disorders and rely on sleep aids to place a band-aid [...]]]></description>
			<content:encoded><![CDATA[<p>Copyright 2006 Douglas Alp With a large percentage of the public suffering from sleep disorders and it’s no wonder why many people cannot concentrate, are forgetful and are generally not functioning at an optimal level on a daily basis. Many people suffering from these sleep disorders and rely on sleep aids to place a band-aid on the problem. The problem with that is that there could be many uncomfortable side effects and these substances can become addictive. Our bodies definitely need sleep and although it may vary from person to person it is best to average from six to eight hours of sleep every day. Also the release of your natural growth hormone is released during your sleep time which enables your body to stay healthier and more youthful. You will notice in yourself that if you don’t sleep well for more than a few days there is a dazed look in your eyes, your skin will look a little tired and dull and your attention to detail definitely diminishes. Your body needs the proper sleep to keep you young, healthy and sustain life. So what can you do, maybe naturally to assist your body to calm down, relax your brain and body so that you can enjoy a healthy relaxing peaceful sleep and enable your body to replenish itself with a good sleep night after night. Food is a very important part contributing to your health and wellbeing. It also plays a major role in enabling the body to release the correct chemicals, naturally into the body to enable good solid sleep. For one, an amino acid called tryptophan, which is found in turkey, is the precursor to melatonin and serotonin, the natural sleep hormones. You see there is some truth that turkey makes you tired as illustrated when Uncle George falls asleep on the couch after Thanksgiving Day dinner. There are also other foods that can be eaten in the early evening that can assist your body to release the correct chemicals and set up the proper conditions for sleep. Firstly don’t eat after 7 pm. A large meal after this hour will take time to digest and may cause heartburn or indigestion which will affect your sleep patterns. It’s best to eat small portions or snacks two or more hours before bedtime. Try eating a small piece of cheese, a couple of slices of turkey, a few tablespoons of pure yogurt containing no sugar, or a handful of sunflower seeds, all of which contain or assist your body in producing tryptophan . Dairy products also assist your the body to induce sleep. The old saying a glass of warm milk will put you to sleep does have significant. Milk and products containing calcium help the brain to manufacture tryptophan. Also the mineral magnesium which is a natural sedative can be found in wheat bran, brewers yeast, seaweed, almonds and cashews. Other things you can do are to always have a complex carbohydrate with a small piece of protein at dinner Also avoid snacks with sugar and stimulants like coffee and soft drink after 2 pm. So when you are sitting there on the couch trying to relax from your long busy day don’t think about your sleep disorder or think about running to the medicine cabinet for another sleep aid but instead try having a cup a Chamomile tea and a handful of cashews, even try warming the cashews for 20 seconds in the microwave. It relaxing, soothing and will help your body sleep and stay more healthy and youthful.</p>
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		</item>
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		<title>Top 10 Drug-Free Ways to Say Good Night to Insomnia</title>
		<link>http://www.fitnesscentr.com/top-10-drug-free-ways-to-say-good-night-to-insomnia.html</link>
		<comments>http://www.fitnesscentr.com/top-10-drug-free-ways-to-say-good-night-to-insomnia.html#comments</comments>
		<pubDate>Tue, 18 May 2010 10:33:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[health fitness]]></category>
		<category><![CDATA[insomnia]]></category>
		<category><![CDATA[Insomnia cure]]></category>
		<category><![CDATA[Insomnia Remedy]]></category>
		<category><![CDATA[Insomnia sleep Disorder]]></category>
		<category><![CDATA[Insomnia Treatment]]></category>

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		<description><![CDATA[“Treating Insomnia: Is having sweet dreams just a dream?” A person who is suffering from sleepless nights, someone who frequently wakes up at night and rises up early in the morning even though that person does not have enough sleep is having a sleeping disorder known as insomnia. Insomnia is a condition in which a [...]]]></description>
			<content:encoded><![CDATA[<p>“Treating Insomnia: Is having sweet dreams just a dream?” A person who is suffering from sleepless nights, someone who frequently wakes up at night and rises up early in the morning even though that person does not have enough sleep is having a sleeping disorder known as insomnia. Insomnia is a condition in which a person is not getting enough sleep. This person when awakened at night has a hard time sleeping again. Insomnia can happen every night, from time to time or in a period of time. Here are the some suggestions wherein insomnia can be treated: 1.Follow a positive routine. If an insomniac has an erratic eating routine, this should be changed to a fixed routine dedicated to directly fight insomnia. The person should eat early dinner so as to condition the body to sleep early. 2.Do not drink coffee. As much as possible, a person with insomnia should avoid drinking coffee, sodas, chocolate, cocoa, green tea, black tea or anything that has caffeine. Caffeine is a stimulant that triggers sleeplessness. It can make someone awake for as long as 20 hours. For some, even drinking a cup of coffee in the morning causes them sleeplessness at night. 3.Exercise at night. Insomnia is often caused by too much stress. Doing exercise at night makes blood to circulate in our brain and body. This in turn makes us calm and stress free. 4.The bedroom should be conducive to sleep. Loud noise coming from cars in the street, upbeat music set at very high volume, bright lights and uncomfortable bed should be avoided. 5.Read not watch. Read books, magazines or anything that interests an insomniac instead of watching television. Television enhances attention, which makes a person awake. Reading on the other hand while in bed causes the eye to get tired and creates a sleepy feeling. 6.Relax Try ways that causes our body to relax. Meditation technique like yoga can initiate a calm state of mind and body. Listening to soft and classical music can also help. There are fragrant oils, incense, and candles that are made specifically to aid in relaxation. Consult a shop that sells these on type of scents that can induce sleep. 7.The root solution for insomnia. There are root extracts that can engender a sleepy state. 300 to 600 mg of concentrated extract should be taken 30 minutes prior to going to bed. This root extract can be mixed with calming herbs like chamomile, passionflower and balm made from lemon. 8.Take melatonin with caution Melatonin can help in adjusting one’s sleeping pattern. 0.5 to 3.0 mg an hour or two before going to bed may help. Melatonin though should only be taken with the approval of a physician. The human body has different reactions to melatonin. As people grow older, the melatonin level of the body decreases. This explains why older people usually have a hard time sleeping and sleep less compared to children and younger people. 9.Magnesium Conditions such as, restless legs syndrome (RLS) and period limb movements (PLM), while sleeping can cause insomnia. Taking 300 mg of magnesium at night from four to six weeks can solve insomnia. Again this should be done with doctor’s consent. 10.Acupuncture Acupuncture, which is a Chinese healing method, could help to heal insomnia. These needles put into the skin strike nerve transmitters that produce sleep-inducing hormones like serotonin. Altering a person’s diet is effective in preventing and healing insomnia. Doctors suggest eating food that is high in carbohydrate prior to sleep. Examples of these are bread and crackers. Studies showed that carbohydrates enhance the quantity of serotonin produced by the body. Serotonin is a chemical messenger or neurotransmitter that affects the brain. This chemical lessens anxiety, which in turn creates sleep. Consulting a psychologist or psychiatrist may give light in solving insomnia. This sleeping disorder is usually caused by stress. A psychologist or psychiatrist can give expert advice on how to treat insomnia.</p>
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		</item>
		<item>
		<title>Affordable Non-Drug solution to Insomnia</title>
		<link>http://www.fitnesscentr.com/affordable-non-drug-solution-to-insomnia.html</link>
		<comments>http://www.fitnesscentr.com/affordable-non-drug-solution-to-insomnia.html#comments</comments>
		<pubDate>Wed, 17 Feb 2010 07:00:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[alternative medicine]]></category>
		<category><![CDATA[insomnia]]></category>
		<category><![CDATA[sleep problems]]></category>
		<category><![CDATA[subliminal]]></category>

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		<description><![CDATA[Up until recently, there were four choices for persons with Insomnia. These were: 1. Do nothing, suffer and hope it&#8217;ll get better with time. This is the sad choice of many, and it doesn&#8217;t work. They most often get worse. 2. Start taking one of the huge advertised array of drugs, and then often taking [...]]]></description>
			<content:encoded><![CDATA[<p>Up until recently, there were four choices for persons with Insomnia. These were: 1. Do nothing, suffer and hope it&#8217;ll get better with time. This is the sad choice of many, and it doesn&#8217;t work. They most often get worse. 2. Start taking one of the huge advertised array of drugs, and then often taking other drugs hoping to solve the side effects as they show up. This is known as the drug “side effect chain”. (My ex-wife once ended up taking six different drugs in this way, and the end effect was that she got worse instead of better &#8211; a not uncommon result) 3. Pay exorbitant amounts of money for EEG Biofeedback (Neurofeedback) training. This has been the best solution up to now. The overall success rate (with good and bad clinicians) is considered to be about 85%. But, the cost of 60 (recommended) half hour sessions with a &#8220;professional&#8221; at $4500 to over $10,000 is above the ability of most mid and low income families. 4. Try various allergy clinics to try to find the allergy/sensitivity responsible, and also do all the various tests for mineral toxicity (mercury, copper, arsenic, cadmium, etc. This is also pretty expensive, with the very best system (End Point Titration) costing upwards of $10,000. (For more info on EPT, see www.Alternate-Health.com/allergy.html). Now, there&#8217;s another choice. I invented a new method of changing brain wave amplitude (up or down) that is similar to EEG BF, but is inexpensive enough to give mid and low income families a choice besides expensive and dangerous drugs. It&#8217;s auditory messaging used mostly during sleep. Instead of changing behavior as is &#8220;usual&#8221; with this technique, it does the same thing that EEG biofeedback (neurofeedback) does, i.e. it raises the SMR brain wave (12-14 cycles per second &#8211; Hz), while lowering the Theta brain wave (4-8 Hz) at the same time. For those who aren&#8217;t familiar with EEG BF, this is the most effective brain training mechanism that best solves this particular brain problem. (It also solves ADHD, insomnia, IBS, epilepsy, and even many cases of schizophrenia. There is substantial proof of this effectiveness of EEG BF, and a summary of professional papers can be found at: <http://ADHD-biofeedback.com/proof.html> ). In my former practice as an Orthomolecular Psychologist, I had used auditory messaging with good success, and in 2004, I realized that it should be possible to use this technique to do the same thing that was done by the expensive EEG Bf units and a computer. Instead of going thru the conscious mind of the &#8220;trainee&#8221; to affect the unconscious, why not go directly to the unconscious mind? After more than two years, three clinical trials, and extensive testing utilizing volunteers who paid for the right to participate, I proved the following: 1. The Bate Auditory Brainwave Training (Patent Pending) Is very similar to EEG BF and accomplishes the same “basic brain training” with these following minor differences: a. It compares with one night sleep being almost equivalent to one half hour session. Individuality is part of the picture of course, but in our tests of 11 persons suffering from insomnia, all except one got dramatic results within a few weeks, and in some cases a few days. That one was in the original tests, and was frightened by the Hawthorne Effect (see below), and quit using the system. b. It seems that there is more possibility of a Hawthorne Effect in this training than in EEG BF training. For more info on this Effect see: <http://www.Subliminals-Training.com/hawthorne.html> . In the last test, this possible effect was discussed beforehand and warned about, and while it occurred in a few cases, it did not deter any of the volunteers, as it had done in earlier testing. (This is NOT a dangerous &#8220;side effect&#8221; such as can be caused by all drugs! It can cause minor discomfort in a few individuals for only a day or so at worst.) c. Motivation is no longer a huge factor as it is in EEG BF. Both the parents and the child have to motivated to continue long weeks of training, and if the training is stopped before an end point, some, or most, of the gain is lost. 2. This system costs under $200, and that is a one-time fee only. It can be used for as long as it takes. (With Autistic children, it can take up to 200 EEG BF sessions). The system is composed of two basic CD&#8217;s. The first is the actual Audio Training program, playable on any CD player, boom box, etc. The second CD is a computer disk that has several other programs useful as adjuncts to this training. This includes a free allergy/sensitivity test, a free bottle of amino acid supplement that has a calming effect, and several articles on alternate health therapies that have been shown to be of help for all types of brain problems. 3. There is also a year&#8217;s full money back guarantee of success. If any person tries this for at least 60 days, and then states that there has been no significant improvement they will receive a full rebate including shipping and handling (which is included in the price). Now, even the low and mid income families have a choice that doesn&#8217;t force them to do nothing or to try and/or use dangerous drugs. Phil Bate PhD &#8211; Retired Orthomolecular Psychologist Inventor and Patent Pending Holder for Brain Wave Amplitude Changing via Auditory Training http://Subliminals-Training.com http://BateAudio.com</p>
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		</item>
		<item>
		<title>Insomnia &#8211; The Inability to Sleep</title>
		<link>http://www.fitnesscentr.com/insomnia-the-inability-to-sleep.html</link>
		<comments>http://www.fitnesscentr.com/insomnia-the-inability-to-sleep.html#comments</comments>
		<pubDate>Sun, 31 Jan 2010 04:18:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[health fitness]]></category>
		<category><![CDATA[cause insomnia]]></category>
		<category><![CDATA[cure insomnia]]></category>
		<category><![CDATA[faithless insomnia]]></category>
		<category><![CDATA[insomnia]]></category>
		<category><![CDATA[insomnia menopause]]></category>

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		<description><![CDATA[Insomnia is characterized by an inability to sleep and/or to remain asleep for a reasonable period. One who suffers from insomnia will typically complain of being unable to close their eyes or &#8220;rest their mind&#8221; for more than a few minutes at a time. Insomnia is a symptom, though a common misconception is that it [...]]]></description>
			<content:encoded><![CDATA[<p>Insomnia is characterized by an inability to sleep and/or to remain asleep for a reasonable period. One who suffers from insomnia will typically complain of being unable to close their eyes or &#8220;rest their mind&#8221; for more than a few minutes at a time. Insomnia is a symptom, though a common misconception is that it is itself a sleep disorder. Insomnia is most often caused by sleep disorders, but other causes include fear, stress, anxiety, medications, herbs and caffeine. An overactive mind or physical pain may also be a cause. Finding the underlying cause of insomnia is usually necessary to cure it. Treatment for Insomnia Many insomniacs rely on sleeping tablets and other sedatives to try to get some rest. Others use herbs such as valerian, chamomile, lavender, hops, and/or passion-flower. The psychoactive plant cannabis sativa commonly known as marijuana has also been reputed to induce drowsiness in its user, however, use of cannabis sativa for treatment of insomnia is unlawful in most jurisdictions. Some traditional remedies for insomnia have included drinking warm milk before bedtime, taking a warm bath in the evening; exercising vigorously for half an hour in the afternoon, eating a large lunch and then having only a light evening meal at least three hours before bed, avoiding mentally stimulating activities in the evening hours, and making sure to get up early in the morning and to retire to bed at a reasonable hour. Traditional Chinese medicine has included treatment for insomnia throughout its history. A typical approach may utilize acupuncture, dietary and lifestyle analysis, herbology and other techniques, with the goal to resolve the problem at a subtle level. Although these methods have not been scientifically proven, some insomniacs report these remedies are sufficient to break the insomnia cycle without the need for sedatives and sleeping tablets[citation needed]. Warm milk contains high levels of tryptophan, a natural sedative. Using aromatherapy, including lavender oil and other relaxing essential oils, may also help induce a state of restfulness. The most commonly used class of hypnotics prescribed for insomnia are the benzodiazepines. This includes drugs such as temazepam, diazepam, lorazepam, nitrazepam and midazolam. These medications can be addictive, especially after taking them over long periods of time. Some antidepressants such as mirtazapine, trazodone and doxepin have a sedative effect, and are prescribed off label to treat insomnia. Low doses of Atypical antipsychotics such as Seroquel are also sometimes prescribed for their sedative effect. The more relaxed a person is, the greater the likelihood of getting a good night&#8217;s sleep. Relaxation techniques such as meditation have been proven to help sleep. They take stress from the mind and body which leads to a deeper more restful sleep. Disclaimer The information presented here should not be interpreted as medical advice. If you or someone you know suffers from insomnia, please seek professional medical advice for the latest treatment options. Permission is granted to reprint this article as long as no changes are made, and the entire resource box is included.</p>
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		<title>Surviving The Horrible Memories Of War</title>
		<link>http://www.fitnesscentr.com/surviving-the-horrible-memories-of-war.html</link>
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		<pubDate>Thu, 10 Dec 2009 14:12:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[health fitness]]></category>
		<category><![CDATA[anxiety attacks]]></category>
		<category><![CDATA[insomnia]]></category>
		<category><![CDATA[panic attacks]]></category>
		<category><![CDATA[stress]]></category>
		<category><![CDATA[Stress and anxiety]]></category>

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		<description><![CDATA[“What difference does it make to the dead, the orphans, and the homeless, whether the mad destruction is wrought under the name of totalitarianism or the holy name of liberty and democracy?” Gandhi could have not been more right when he said his piece about the futility of a war that brings bloodshed and chaos. [...]]]></description>
			<content:encoded><![CDATA[<p>“What difference does it make to the dead, the orphans, and the homeless, whether the mad destruction is wrought under the name of totalitarianism or the holy name of liberty and democracy?” Gandhi could have not been more right when he said his piece about the futility of a war that brings bloodshed and chaos. Nobody really wins but everyone is a losing victim of man’s atrocities and evil doings against each other. Sometimes, it would have been better to be dead than to survive and face the almost life-long trauma one has to deal with after going through the harrowing experience of war. War is a complex web of violence, loss, and human tragedy. Aside from the destruction of lives and properties that is inherent in any armed conflict, violations of human rights is also prevalent. Torture, oppression, sexual abuse of women, abductions, and massacres also occur during times of armed conflict. Surviving the horrible memories of war is a victory in itself yet the survivors often still need to deal with stress and anxiety long after the fighting has ceased. For many war survivors, the shooting may have stopped but the battle against psycho-emotional distress and serious medical conditions are still on-going struggles. Everyday, military personnel and civilian survivors relive the catastrophes of war. Men and women, young and old alike, still cannot remove the images and sounds of battle from their minds. For a long time, they will vainly try to deafen the sounds of gunfire and bomb explosions ricocheting in their heads day in and day out. They find it extremely difficult to erase the painful memories of witnessing their beloved families, relatives, and friends being gunned down to death or dismembered. Scenes of burying their own dead in open trenches continue to flash back in their minds. Soldiers are haunted by episodes of being forced to shoot innocent civilians, including women and children &#8212;- all in the name of duty. Most war survivors suffer from emotional and psychological disorder such as Post Traumatic Stress Disorder (PTSD). Though PTSD was first brought to public attention in relation to war veterans or survivors, it can also result from a variety of traumatic incidents, such as rape, torture, being kidnapped or held hostage, child abuse, vehicular accidents, plane crashes, even natural disasters such as floods or earthquakes. It is considered to be one of the most severe forms of emotional disorder. Post-traumatic stress disorder (PTSD) occurs when a terrifying ordeal involving physical harm or the threat of physical harm happens to a person. The person may have been the one who was harmed or the harm may have happened to a loved one, or the person may have witnessed a traumatic event that happened to loved ones or strangers. Most war veterans or survivors get easily startled and can become emotionally numb especially in relation to people with whom they used to be close. Like other people who are suffering from PTSD, they tend to lose interest in the things they used to value and enjoy. They have a hard time showing affections, can be easily irritated and may become more aggressive to the point of being violent. It is possible that a traumatized person may not develop a full-blown PTSD. For a case to be considered PTSD, symptoms should last more than a month. Usually, these symptoms appear within the first three months after the traumatic incident, or it could manifest several years later. Recovery from the condition may vary as some individuals may need at least six months to deal with PTSD, while others may need more time before they fully recover. War veterans and survivors with PTSD experience severe headaches and anxiety attacks. Aside from having crying spells, they also tend to sweat heavily, get easily depressed, experience sustained bodily pains. They develop phobias or irrational fears that may or may not be related to the actual traumatic event. PTSD patients are often afraid of being alone in the dark or have trouble sleeping at night due to recurring nightmares about war. Some war veterans even develop a fear of heights due to terrible memories of parachute jumps. These painful memories are called flashbacks and may consist of images, sounds, smells, or feelings, which are often triggered by ordinary occurrences. The popping of firecrackers, the startling sound of a slammed door, a car tire explosion, and other sudden, loud noises can trigger flashbacks resulting to panic attacks. A person having a flashback may lose touch with reality and believe that the traumatic incident is happening all over again. Treatment of PTSD involves regular therapy and the use of medications. Health care professionals may prescribe antidepressant drugs to help PTSD patients to relax and find relief from the aching physical and emotional wounds of war. These medications may also help induce sleep in those who are suffering from insomnia, aside from making it easier to deal with daily stress and anxiety. Various psychotherapy programs are being studied and developed not just to bring modest relief from stress and anxiety but to effect noticeable changes in the lives of these emotionally battered and perhaps physically disabled survivors of war. While there is yet no cure or formula to totally stop wars, there is available assistance and medication for those who inevitably become traumatized by armed conflict. As long as there are bitter, armed struggles in the world, these medications and therapy sessions will be in high demand.</p>
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		<title>Even The Youth Have Worries Of Their Own</title>
		<link>http://www.fitnesscentr.com/even-the-youth-have-worries-of-their-own.html</link>
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		<pubDate>Wed, 09 Dec 2009 10:21:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[weight loss]]></category>
		<category><![CDATA[anxiety]]></category>
		<category><![CDATA[anxiety attacks]]></category>
		<category><![CDATA[anxiety disorders]]></category>
		<category><![CDATA[insomnia]]></category>
		<category><![CDATA[panic attacks]]></category>
		<category><![CDATA[stress]]></category>

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		<description><![CDATA[In this age of globalization and wireless technology, worrying about hectic schedules and living complicated life is completely normal. When too much worrying becomes overwhelming, you may feel like they&#8217;re out of control and they&#8217;re running your life. Consider your thoughts and feelings. The excessive amount of time you feel anxious or have difficulty sleeping [...]]]></description>
			<content:encoded><![CDATA[<p>In this age of globalization and wireless technology, worrying about hectic schedules and living complicated life is completely normal. When too much worrying becomes overwhelming, you may feel like they&#8217;re out of control and they&#8217;re running your life. Consider your thoughts and feelings. The excessive amount of time you feel anxious or have difficulty sleeping because of your worries can be symptoms of an anxiety disorders. We all experience anxiety almost everyday. It is considered a natural part of life. It refers to the worries and concern of every day life which may lead to stress and nervousness. Anxiety to young people can be limited to situations in school such as project deadlines, exams, special events like sports and proms. There can be something good about feeling anxious. It can actually help students to be motivated to prepare for the upcoming exams or recitations. Athletes train well and become alert when being kept on their toes in potentially dangerous situations. Occasional anxiety is something not to be concerned about. However, for some teenagers, anxiety tends to rule their their lives. Anxiety disorder can interfere with people&#8217;s ability to function normally. Teens with anxiety disorders may suffer from intense, long-lasting fear or worry, in addition to other symptoms. Anxiety disorders are common mental health conditions characterized by unrealistic fear and worry which affect people of all ages, including kids and teens. Young people with this condition aren&#8217;t crazy but may find it hard to get through the day. Aside from difficulty studying and concentrating, young people with anxiety disorder can also experience insomnia, or the inability to fall asleep or stay asleep, as well as the loss of appetite. The good news is, anxiety disorder can be treated. Young people can be affected by several types of this condition which include Generalized Anxiety Disorder, Panic Disorder, Phobia, Social Anxiety Disorder, Obsessive-Compulsive Disorder, Post-Traumatic Stress Disorder. Having an anxiety disorder can make you feel stressed, tense or unable to relax, and you may experience physical symptoms such as headaches, sweaty hands, upset stomach, pounding heart, and muscle tension. People with extremely intense symptoms may experience panic attacks and may think they are having a heart attack or might even die. There is no one cause for anxiety disorders. Research shows that many factors contribute to this condition including genetics, brain biochemistry, an overactive &#8220;fight or flight&#8221; response, life circumstances, and learned behavior. Genetics &#8211; When one member of a family has anxiety disorder, there is a possibility that other members may also develop the condition, though of a different type, due to the hereditary or genetic component of anxiety disorder. Brain Biochemistry &#8211; Genetics influence a person&#8217;s brain biochemistry, and may make certain people more prone to problems with anxiety. The brain&#8217;s biochemistry involves the brain&#8217;s millions of nerve cells, called neurons, that constantly communicate with each other through chemicals called neurotransmitters. These neurotransmitters are the brain&#8217;s chemical messengers, and there are specific neurotransmitters that help regulate mood. Neurotransmitters are released from one neuron and attach to a receptor on another neuron. However, if the receptor is blocked and unable to receive the neurotransmitter, it can create an imbalance in the levels of the neurotransmitter in the brain, and can cause symptoms of anxiety. There are many kinds of neurotransmitters but those that are involved in anxiety are called serotonin and dopamine. Imbalance of these chemicals will result to anxiety and other problems. Life Circumstances &#8211; Traumatic life experiences can also set the stage for anxiety disorders which leads to Post Traumatic Stress Disorder. Learned Behavior &#8211; Having a family environment where there is a pervading atmosphere of fear can influence a child to grow up viewing the world as a scary place. The child will become fearful and will always become anxious of worse things to happen. “Fight or Flight” Response – This is the brain&#8217;s automatic reaction to an anxiety-provoking situation which can also fuel an anxiety disorder. When a person senses a potentially dangerous situation, the brain quickly sends out a signal to amygdala, a small structure in the brain that activates the “fight or flight&#8217; response. This response triggers sweating and makes the heart beats faster. The body prepares itself ready for the eventuality of danger. The danger may be real or just perceived danger. As soon as the person realizes that there is no more danger, the person relaxes, and the “fight or flight” response stops. Since the amygdala is programmed to &#8220;remember&#8221; the trigger in case it happens again, it enables the brain to protect the person from future danger by keeping track of all cues that might signal danger. When the amygdala overreacts, the person will mistakenly interpret certain things as dangerous. Young people overwhelmed by anxiety disorder resort to alcohol and drugs, including sleeping pills, in order to relieve themselves of stress, anxiety attacks and other symptoms. They feel that others may not understand what they are going through. However, drugs and alcohol only create a false sense of relaxation which can be dangerous and may lead to lots of other serious problems. Young people must not let anxiety prevent them from enjoying their lives. There are treatments and medications which can help them including prescription and over-the-counter drugs, cognitive-behavioral therapy, and relaxation or biofeedback to control tense muscles. A combination of treatments may also be prescribed. Family support and communication is the key in dealing with people who are having anxiety disorders. Close friends are a valuable part of the solution in overcoming anxiety problems.</p>
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		<title>A Look at the Thalidomide Tragedy</title>
		<link>http://www.fitnesscentr.com/a-look-at-the-thalidomide-tragedy.html</link>
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		<pubDate>Mon, 07 Dec 2009 22:25:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[A......]]></category>
		<category><![CDATA[insomnia]]></category>
		<category><![CDATA[morning sickness]]></category>
		<category><![CDATA[nausea and vomiting]]></category>
		<category><![CDATA[pregnancy]]></category>
		<category><![CDATA[side effects]]></category>

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		<description><![CDATA[Today we are all aware that some diseases and medications can have adverse effects during pregnancy both for the mother and the unborn child. Unfortunately, this knowledge comes with a tragically high price, having come from one of the most horrific medical accidents in history.
In the late 1950s to the early 1960s, a drug called [...]]]></description>
			<content:encoded><![CDATA[<p>Today we are all aware that some diseases and medications can have adverse effects during pregnancy both for the mother and the unborn child. Unfortunately, this knowledge comes with a tragically high price, having come from one of the most horrific medical accidents in history.</p>
<p>In the late 1950s to the early 1960s, a drug called thalidomide was put on the market by the German pharmaceutical company Chemie Grьnenthal, who discovered the chemical accidentally while attempting to find an inexpensive way to manufacture antibiotics. After some testing on animals, who were subjected to extremely high doses of the drug, the company concluded that the drug was harmless and had no side effects. They were wrong.</p>
<p>Chemie Grьnenthal began distributing free samples of the drug in 1955 without further research or clinical trials done on the drug. Epilepsy patients began taking thalidomide to prevent seizures, and they reported experiencing deep sleep and calming and soothing effects after taking the drug. Other side effects were reported but these were dismissed as negligible. On October 1, 1957, doctors in West Germany began prescribing thalidomide user the brand name of Contergan to their female patients to combat the nausea and vomiting coupled with insomnia associated with morning sickness during pregnancy. Its use gradually spread worldwide, selling under a variety of brand names such as Distaval Asmaval, Distaval Forte, Tensival, Valgis, Valgraine and others. Thalidomide was also marketed as a powerful hypnotic sedative.</p>
<p>Pregnant women began reporting certain side effects while taking the drug, such as sleepiness, drowsiness, constipation, skin rash, severe headaches, stomach aches, peripheral neuropathy (numbness and pain in your arms, hands, legs and feet), nausea and vomiting, giddiness or nervousness at higher doses, shivering, buzzing in the ears, depression or mood-swings, and a general sense of illness. Within a year, women who had taken the drug during pregnancy began reporting the births of babies with a myriad of birth defects, more commonly phocomelia, which presents itself in short, malformed, flipper-like arms and legs. Other birth defects include missing limbs, incomplete fingers or toes, fused appendages, deafness, blindness, disfigurement, cleft palate,and malformations of the eyes and ears, heart, genitals, kidneys, digestive tract (including the lips and mouth), and nervous system. In some cases the mothers had only taken one thalidomide tablet; it was later determined that a single dose can have disastrous side effects on a fetus especially when taken at a critical point within the first trimester of pregnancy. This is because the drug is a teratogen, causing congenital deformities as it passes through the placental barrier between mother and fetus.</p>
<p>Initially, Chemie Grьnenthal refused to acknowledge the growing number of cases of thalidomide deformities and deaths in newborn babies; however, its disastrous side effects were gaining widespread media attention. Articles in several highly regarded medical journals began detailing the drug&#8217;s numerous side effects. In the United States, the drug had been repeatedly denied approval by the Food and Drug Administration (FDA). The officer in charge of the application, Frances Kelsey, felt that there was not enough data on thalidomide&#8217;s teratogenic effects based on her earlier work on the effects of a drug called quinine. Kelsey wanted more extensive studies on its effects on human metabolism especially during pregnancy, as well as the drug&#8217;s chemistry, pharmacology and stability from Richardson-Merrell, the pharmaceutical company waiting for FDA approval for the sale of thalidomide under the name Kevadon.</p>
<p>By the time thalidomide was withdrawn from markets worldwide, it was too late for the victims and families affected by this medical disaster. It has been estimated that some 10,000 infants were born with deformities as a side effect of the drug, with about half of that number or less surviving into adulthood because of the high mortality rate among victims.</p>
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		<title>Twelve Ways to Conquer Sleep Disorders</title>
		<link>http://www.fitnesscentr.com/twelve-ways-to-conquer-sleep-disorders.html</link>
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		<pubDate>Mon, 07 Dec 2009 08:46:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[health fitness]]></category>
		<category><![CDATA[bedroom]]></category>
		<category><![CDATA[fatigue]]></category>
		<category><![CDATA[insomnia]]></category>
		<category><![CDATA[rest]]></category>
		<category><![CDATA[sleep]]></category>
		<category><![CDATA[stress]]></category>

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		<description><![CDATA[Copyright 2006 Dr. Eileen Silva Do you wake up refreshed in the morning without the use of an alarm clock and feel energetic all day? If you don’t, you may not be sleeping enough (adults need between 7.5-8.5 hours a night of sleep) or you may suffer from a sleep disorder that affects 60 million [...]]]></description>
			<content:encoded><![CDATA[<p>Copyright 2006 Dr. Eileen Silva Do you wake up refreshed in the morning without the use of an alarm clock and feel energetic all day? If you don’t, you may not be sleeping enough (adults need between 7.5-8.5 hours a night of sleep) or you may suffer from a sleep disorder that affects 60 million Americans: insomnia. If you have insomnia, you probably experience difficulty falling asleep, waking up too early, waking up during the night and having trouble going back to sleep, or un-refreshing sleep. During the day, you may have difficulty concentrating or feel sleepy, fatigued, or irritable. Obviously a significant life stress (losing a job or a loved one, divorce, or moving), illness, or environmental factors (noise, change of bed, the neighbor’s late night party) can throw off your normal sleep schedule, and health conditions (depression, heartburn, cancer, asthma, arthritis, etc.) can cause insomnia as well. Once these situations resolve themselves, your sleep schedule should improve. However, if these problems are not present, and you still cannot sleep, perhaps some of your daily, and nightly, routines contribute to your sleeplessness. Diet, environment, and routine are three areas that commonly affect sleeping success. Here are some healthy tips that many experts agree can improve the amount and quality of your sleep. 1. Don’t go to bed hungry! Have a light, early dinner or a light snack, but avoid a heavy meal before bed, as going to bed with a full stomach can disturb sleep. Warm milk, dairy products, carbohydrates, and foods high in tryptophan (an amino acid) like turkey or bananas may help you sleep. Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime. Spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine. 2. Avoid caffeine! This includes chocolate, caffeinated sodas and teas, and coffee. Caffeine delays sleep and increases the number of times you awake during the night. It generally remains in your body from 3-5 hours, but can affect you for up to 12 hours. 3. Give up smoking! Nicotine is a stimulant that can cause difficulty falling asleep and waking in the morning, and even nightmares. If that’s not bad enough, smokers experience withdrawal symptoms for nicotine while asleep and experience sleep disturbances. 4. Forego that “night cap!” Alcohol may help you to get to sleep, but it will cause you to wake up throughout the night, even if you aren’t aware of it. Alcohol also contributes to snoring and sleep apnea symptoms. Although you may consider alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. 5. Is your room an inviting place to sleep? Make your sleeping environment a place for healthy sleep – cool, quiet, comfortable, attractive, and orderly. Use clean, comfortable, and allergen-free bedding and pillows and a quality mattress. Keep the temperature cool, but not cold, and the room dark, quiet, and well ventilated for a restful sleep environment. If light is a problem, invest in blackout curtains, eye shades, or a sleeping mask. Install dimmer switches in bedroom and bathroom, keep them low at night and high in the morning. Experiencing bright light at a regular time in the morning should help you wake up and then feel sleepy at the same time every night. If noise is a problem, invest in earplugs, a fan, or a white noise machine to cover up interruptive sounds. 6. Don’t balance your checkbook right before bedtime! Avoid activities that cause excitement, stress, or anxiety. Quiet bedtime routines like reading, listening to music, or taking a bath are helpful to relax and wind down before sleep. Conduct these activities in dim light to signal the brain that it is time to relax and get sleepy. 7. No pushups right before bed! Although daily exercise is a desirable asset to wellness, try not to exercise during the 3 hours before bedtime to avoid stimulation that could make falling asleep more difficult. Exercise also raises your body temperature, causing it to take longer to reach the cooler temperature associated with sleep onset. 8. Sex or sleep only! The bedroom is not an office! Using your bedroom only for sleep and sex strengthens the association between bed and sleep. Your body needs to “know” that the bed is associated with sleeping. Do not engage in activities that cause you anxiety and prevent you from sleeping. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, turn it to the wall. Avoid TV or laptop computers, and if you find reading helpful, make sure to use a very small wattage bulb to read by. Train your body to understand that this is the place and time to rest. 9. Early to bed, early to rise! Limit daytime naps to 30-45 minutes. Your sleep-wake cycle is regulated by a &#8220;circadian clock&#8221; in your brain and the body&#8217;s need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help you get sleepy at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in. 10. Count sheep, not problems! If you have trouble lying awake worrying about things, try making a to-do list before you go to bed, and then put those problems to bed for the night. If you can&#8217;t fall asleep for over 30 minutes and don&#8217;t feel drowsy, get up and read or do something boring in dim light until you feel sleepy. Stressing over whether or not you are getting enough sleep will just make matters worse. Relax, and you will eventually fall asleep. 11. No middle of the night TV! If, after awakening in the middle of the night, you cannot get back to sleep within 15-20 minutes, leave the bedroom and read, have a light snack, or do some quiet activity (not TV). Return to bed after 20 minutes or so. Avoid looking at the clock if you wake up as this can make you anxious. As I said, turn it to the wall! 12. No weekend sleep binges! Because of the high-paced lifestyle most of us lead, you may have difficulty getting enough sleep. Ongoing lack of sleep causes sleep deprivation, which runs up a sleep debt that you must pay back or your sleepiness will continue to worsen. However, avoid trying to pay up by weekend sleep binges as this will result in the disruption of your circadian rhythm. Make quality sleep a priority! Follow these guidelines and develop your own bedroom environment and regiment for healthy, restful sleep. Happy dreams!</p>
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