Cure Insomnia - 6 Steps To Sleep

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Cure your insomnia in 6 simple steps and start sleeping for 8 hours every night in just 3 days!

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Insomnia A ​ ​guide ​ ​to ​ ​the ​ ​health ​ ​risks ​ ​of ​ ​sleep ​ ​deprivation SixStepsToSleep.com Second ​ ​Edition ​ ​© ​ ​2015 2

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Table ​ ​of ​ ​Contents 1. ​ ​Introduction 2. ​ ​What ​ ​Happens ​ ​When ​ ​You ​ ​Don’t ​ ​Get ​ ​Enough ​ ​Sleep - ​ ​Effects ​ ​on ​ ​the ​ ​Body - ​ ​Effects ​ ​on ​ ​Mood 3. ​ ​Sleep ​ ​Deprivation: ​ ​Hormones ​ ​and ​ ​Metabolism - ​ ​Sleep ​ ​and ​ ​Obesity - ​ ​Sleep ​ ​and ​ ​Diabetes - ​ ​Sleep ​ ​and ​ ​the ​ ​Immune ​ ​System - ​ ​Sleep ​ ​and ​ ​Cardiovascular ​ ​Disease 4. ​ ​Understanding ​ ​Insomnia 5. ​ ​How ​ ​To ​ ​Cure ​ ​Insomnia - ​ ​Prescription ​ ​Sleep ​ ​Medications ​ ​Sleeping ​ ​Pills - ​ ​Natural ​ ​Cures ​ ​for ​ ​Insomnia 6. ​ ​Summary 3     SixStepsToSleep.com ​ ​– ​ ​Insomnia ​ ​Guide

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1. ​ ​Introduction The ​ ​consequences ​ ​of ​ ​sleep ​ ​deprivation ​ ​are ​ ​far ​ ​reaching. ​ ​Lack ​ ​of ​ ​sleep ​ ​affects ​ ​physical and ​ ​mental ​ ​health ​ ​and ​ ​causes ​ ​an ​ ​increased ​ ​risk ​ ​of ​ ​human ​ ​error ​ ​that ​ ​can ​ ​be ​ ​fatal. Two ​ ​well-publicized ​ ​examples ​ ​of ​ ​this ​ ​were ​ ​the ​ ​1989 ​ ​Exxon ​ ​Valdez ​ ​oil ​ ​spill ​ ​and the1986 ​ ​NASA ​ ​Challenger ​ ​shuttle ​ ​explosion. ​ ​Both ​ ​accidents ​ ​were ​ ​caused ​ ​by ​ ​fatigue linked ​ ​to ​ ​lack ​ ​of ​ ​sleep. In ​ ​addition ​ ​to ​ ​such ​ ​major ​ ​accidents ​ ​drowsiness ​ ​in ​ ​sleep-deprived ​ ​drivers ​ ​is ​ ​said ​ ​to ​ ​be the ​ ​likely ​ ​cause ​ ​of ​ ​more ​ ​than ​ ​100000 ​ ​crashes ​ ​71000 ​ ​injuries ​ ​and ​ ​more ​ ​than ​ ​1500 deaths ​ ​each ​ ​year. Many ​ ​airplane ​ ​crashes ​ ​have ​ ​been ​ ​linked ​ ​to ​ ​pilot ​ ​tiredness ​ ​due ​ ​to ​ ​excessive ​ ​flying hours ​ ​across ​ ​different ​ ​time ​ ​zones. ​ ​This ​ ​evidence ​ ​points ​ ​to ​ ​one ​ ​simple ​ ​conclusion ​ ​lack of ​ ​sleep ​ ​presents ​ ​a ​ ​very ​ ​real ​ ​danger ​ ​to ​ ​human ​ ​life. In ​ ​terms ​ ​of ​ ​physiological ​ ​health ​ ​studies ​ ​show ​ ​a ​ ​growing ​ ​correlation ​ ​between ​ ​sleep duration ​ ​and ​ ​a ​ ​variety ​ ​of ​ ​serious ​ ​health ​ ​problems ​ ​including ​ ​obesity ​ ​diabetes hypertension ​ ​and ​ ​depression. ​ ​On ​ ​a ​ ​more ​ ​personal ​ ​level ​ ​lack ​ ​of ​ ​sleep ​ ​affects ​ ​our quality ​ ​of ​ ​life ​ ​leaving ​ ​us ​ ​feeling ​ ​miserable ​ ​lethargic ​ ​and ​ ​stressed. With ​ ​these ​ ​things ​ ​in ​ ​mind ​ ​it ​ ​is ​ ​important ​ ​that ​ ​we ​ ​begin ​ ​to ​ ​understand ​ ​the ​ ​biology ​ ​of sleep ​ ​why ​ ​we ​ ​need ​ ​sleep ​ ​and ​ ​how ​ ​we ​ ​can ​ ​better ​ ​the ​ ​quality ​ ​of ​ ​our ​ ​sleep ​ ​to ​ ​improve overall ​ ​health ​ ​and ​ ​safety. 4

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Scientists ​ ​now ​ ​know ​ ​that ​ ​sleep ​ ​isn’t ​ ​simply ​ ​about ​ ​rest ​ ​and ​ ​recovery. ​ ​Sleep ​ ​is ​ ​essential in ​ ​helping ​ ​maintain ​ ​mood ​ ​memory ​ ​and ​ ​cognitive ​ ​performance. ​ ​Sleep ​ ​also ​ ​plays ​ ​a pivotal ​ ​role ​ ​in ​ ​the ​ ​normal ​ ​function ​ ​of ​ ​the ​ ​endocrine ​ ​and ​ ​immune ​ ​systems. ​ ​In ​ ​short ​ ​the less ​ ​sleep ​ ​a ​ ​person ​ ​has ​ ​the ​ ​more ​ ​likely ​ ​their ​ ​health ​ ​is ​ ​to ​ ​decline. However ​ ​even ​ ​though ​ ​poor ​ ​quality ​ ​sleep ​ ​is ​ ​endemic ​ ​with ​ ​at ​ ​least ​ ​40 ​ ​million Americans ​ ​suffering ​ ​sleep ​ ​problems ​ ​60 ​ ​percent ​ ​of ​ ​the ​ ​adult ​ ​population ​ ​has ​ ​never been ​ ​asked ​ ​about ​ ​their ​ ​sleeping ​ ​habits ​ ​by ​ ​a ​ ​physician. With ​ ​a ​ ​growing ​ ​pool ​ ​of ​ ​knowledge ​ ​regarding ​ ​the ​ ​negative ​ ​consequences ​ ​of ​ ​sleep deprivation ​ ​improving ​ ​sleep ​ ​quality ​ ​must ​ ​become ​ ​a ​ ​health ​ ​priority ​ ​in ​ ​our ​ ​lives. 5     SixStepsToSleep.com ​ ​– ​ ​Insomnia ​ ​Guide

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2. ​ ​What ​ ​Happens ​ ​When ​ ​You ​ ​Don’t ​ ​Get ​ ​Enough ​ ​Sleep Through ​ ​extensive ​ ​animal ​ ​research ​ ​scientists ​ ​know ​ ​that ​ ​that ​ ​sleep ​ ​is ​ ​essential ​ ​for survival. ​ ​In ​ ​short ​ ​a ​ ​person ​ ​cannot ​ ​survive ​ ​indefinitely ​ ​without ​ ​sleep. When ​ ​we ​ ​sleep ​ ​protein ​ ​production ​ ​takes ​ ​place ​ ​that ​ ​provides ​ ​the ​ ​necessary ​ ​building blocks ​ ​for ​ ​cell ​ ​growth ​ ​and ​ ​repair. ​ ​The ​ ​body ​ ​recovers ​ ​from ​ ​stress ​ ​damage ​ ​and ​ ​the damage ​ ​caused ​ ​by ​ ​ultraviolet ​ ​rays ​ ​and ​ ​immunity ​ ​is ​ ​boosted. ​ ​Without ​ ​sufficient ​ ​rest ​ ​the body ​ ​is ​ ​weakened ​ ​exposing ​ ​us ​ ​to ​ ​greater ​ ​risk ​ ​of ​ ​poor ​ ​health. Effects ​ ​on ​ ​the ​ ​Body When ​ ​humans ​ ​don’t ​ ​sleep ​ ​properly ​ ​physiological ​ ​and ​ ​cognitive ​ ​functions ​ ​are negatively ​ ​impacted. ​ ​​The ​ ​affected ​ ​functions ​ ​include ​ ​memory ​ ​and ​ ​attention ​ ​complex thought ​ ​motor ​ ​response ​ ​and ​ ​emotional ​ ​control. One ​ ​particular ​ ​clinical ​ ​study ​ ​showed ​ ​that ​ ​subjects ​ ​who ​ ​stayed ​ ​awake ​ ​for ​ ​up ​ ​to ​ ​19 hours ​ ​scored ​ ​substantially ​ ​worse ​ ​on ​ ​performance ​ ​and ​ ​alertness ​ ​than ​ ​those ​ ​who ​ ​were legally ​ ​intoxicated. ​ ​Other ​ ​studies ​ ​have ​ ​demonstrated ​ ​similar ​ ​results: 6

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- ​ ​After ​ ​one ​ ​night ​ ​of ​ ​total ​ ​sleep ​ ​deprivation ​ ​subjects ​ ​scored ​ ​significantly ​ ​lower ​ ​on ​ ​tests of ​ ​judgment ​ ​simple ​ ​reaction ​ ​time ​ ​explicit ​ ​recall ​ ​and ​ ​inverse ​ ​word ​ ​reading. - ​ ​Daytime ​ ​alertness ​ ​and ​ ​memory ​ ​are ​ ​impaired ​ ​by ​ ​sleep ​ ​deprivation ​ ​especially ​ ​when sustained ​ ​over ​ ​a ​ ​few ​ ​nights. - ​ ​Getting ​ ​three ​ ​five ​ ​or ​ ​less ​ ​than ​ ​seven ​ ​hours ​ ​of ​ ​sleep ​ ​a ​ ​night ​ ​for ​ ​seven ​ ​consecutive days ​ ​can ​ ​significantly ​ ​impair ​ ​alertness ​ ​and ​ ​motor ​ ​performance. Source ​: ​​ ​National ​ ​Sleep ​ ​Foundation ​ ​– ​ ​Sleep-Wake ​ ​Cycle ​ ​2006 Effects ​ ​on ​ ​Mood After ​ ​a ​ ​bad ​ ​night’s ​ ​sleep ​ ​it ​ ​is ​ ​normal ​ ​to ​ ​feel ​ ​pretty ​ ​miserable. ​ ​Studies ​ ​have shown ​ ​that ​ ​lack ​ ​of ​ ​sleep ​ ​considerably ​ ​affects ​ ​mood ​ ​causing ​ ​anger ​ ​anxiety ​ ​and sadness. A ​ ​study ​ ​at ​ ​the ​ ​University ​ ​of ​ ​Pennsylvania ​ ​found ​ ​that ​ ​when ​ ​subjects ​ ​were ​ ​allowed to ​ ​sleep ​ ​just ​ ​4.5 ​ ​hours ​ ​a ​ ​night ​ ​for ​ ​one ​ ​week ​ ​scores ​ ​for ​ ​mood ​ ​declined ​ ​steadily during ​ ​the ​ ​testing ​ ​period. When ​ ​participants ​ ​were ​ ​allowed ​ ​to ​ ​get ​ ​enough ​ ​sleep ​ ​their ​ ​mood ​ ​scores improved ​ ​dramatically. ​ ​During ​ ​the ​ ​test ​ ​period ​ ​subjects ​ ​said ​ ​they ​ ​felt ​ ​stressed angry ​ ​sad ​ ​and ​ ​mentally ​ ​exhausted. But ​ ​sleep ​ ​deprivation ​ ​does ​ ​far ​ ​more ​ ​than ​ ​make ​ ​us ​ ​feel ​ ​grumpy ​ ​and ​ ​a ​ ​little ​ ​slower 7     SixStepsToSleep.com ​ ​– ​ ​Insomnia ​ ​Guide

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to ​ ​react. ​ ​In ​ ​the ​ ​past ​ ​few ​ ​years ​ ​investigators ​ ​have ​ ​found ​ ​that ​ ​sleep ​ ​deprivation may ​ ​have ​ ​harmful ​ ​consequences ​ ​for ​ ​our ​ ​immune ​ ​system ​ ​contributing ​ ​to ​ ​serious illnesses ​ ​such ​ ​as ​ ​obesity ​ ​diabetes ​ ​and ​ ​hypertension. 3. ​ ​Sleep ​ ​Deprivation: ​ ​Hormones ​ ​and ​ ​Metabolism When ​ ​we ​ ​sleep ​ ​the ​ ​body ​ ​secretes ​ ​essential ​ ​hormones ​ ​that ​ ​regulate ​ ​energy ​ ​and control ​ ​metabolic ​ ​and ​ ​endocrine ​ ​functions. Sleep ​ ​deprivation ​ ​dampens ​ ​the ​ ​production ​ ​of ​ ​thyroid-stimulating ​ ​hormones ​ ​and increases ​ ​blood ​ ​levels ​ ​of ​ ​cortisol ​ ​a ​ ​hormone ​ ​that ​ ​contributes ​ ​to ​ ​wakefulness. Growth ​ ​hormone ​ ​is ​ ​also ​ ​secreted ​ ​during ​ ​sleep ​ ​which ​ ​contributes ​ ​to ​ ​childhood growth ​ ​and ​ ​helps ​ ​regulate ​ ​muscle ​ ​mass ​ ​in ​ ​adults. This ​ ​means ​ ​that ​ ​without ​ ​sleep ​ ​the ​ ​body ​ ​cannot ​ ​produce ​ ​the ​ ​basic ​ ​hormonal functions ​ ​required ​ ​for ​ ​the ​ ​body ​ ​to ​ ​operate ​ ​properly. Sleep ​ ​and ​ ​Obesity 8

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The ​ ​fact ​ ​is ​ ​we ​ ​are ​ ​sleeping ​ ​less ​ ​than ​ ​ever ​ ​before ​ ​and ​ ​it ​ ​is ​ ​affecting ​ ​our ​ ​health. The ​ ​average ​ ​night’s ​ ​sleep ​ ​decreased ​ ​from ​ ​about ​ ​nine ​ ​hours ​ ​in ​ ​1910 ​ ​to ​ ​about ​ ​7.5 hours ​ ​in ​ ​1975 ​ ​and ​ ​in ​ ​the ​ ​modern ​ ​era ​ ​millions ​ ​of ​ ​shift ​ ​workers ​ ​average ​ ​less ​ ​than five ​ ​hours ​ ​of ​ ​sleep ​ ​per ​ ​working ​ ​day. Research ​ ​has ​ ​shown ​ ​that ​ ​this ​ ​global ​ ​sleep ​ ​deprivation ​ ​trend ​ ​is ​ ​having ​ ​an ​ ​impact on ​ ​the ​ ​obesity ​ ​and ​ ​diabetes ​ ​epidemics. According ​ ​to ​ ​the ​ ​Centers ​ ​for ​ ​Disease ​ ​Control ​ ​and ​ ​Prevention ​ ​about ​ ​65 ​ ​percent of ​ ​Americans ​ ​are ​ ​overweight ​ ​or ​ ​obese. ​ ​Of ​ ​course ​ ​caloric ​ ​intake ​ ​is ​ ​a ​ ​major ​ ​factor in ​ ​rising ​ ​obesity ​ ​but ​ ​science ​ ​has ​ ​proven ​ ​a ​ ​link ​ ​between ​ ​lack ​ ​of ​ ​sleep ​ ​and ​ ​weight gain. One ​ ​interesting ​ ​study ​ ​shows ​ ​that ​ ​lack ​ ​of ​ ​sleep ​ ​imbalances ​ ​leptin ​ ​and ​ ​ghrelin two ​ ​hormones ​ ​responsible ​ ​for ​ ​the ​ ​control ​ ​of ​ ​feeling ​ ​hunger ​ ​and ​ ​fullness. ​ ​Ghrelin is ​ ​produced ​ ​in ​ ​the ​ ​gastrointestinal ​ ​tract ​ ​and ​ ​stimulates ​ ​appetite ​ ​leptin ​ ​on ​ ​the other ​ ​hand ​ ​signals ​ ​to ​ ​the ​ ​brain ​ ​when ​ ​a ​ ​person ​ ​is ​ ​full. Lack ​ ​of ​ ​sleep ​ ​causes ​ ​these ​ ​two ​ ​hormones ​ ​to ​ ​become ​ ​imbalanced ​ ​and ​ ​operate ineffectively. ​ ​When ​ ​a ​ ​person ​ ​is ​ ​sleep-deprived ​ ​leptin ​ ​levels ​ ​drop ​ ​and ​ ​ghrelin levels ​ ​rise ​ ​subsequently ​ ​appetite ​ ​increases ​ ​leaving ​ ​a ​ ​person ​ ​feeling ​ ​hungry after ​ ​they ​ ​have ​ ​eaten ​ ​and ​ ​causing ​ ​them ​ ​to ​ ​crave ​ ​further ​ ​calories. Sleep ​ ​and ​ ​Diabetes 9     SixStepsToSleep.com ​ ​– ​ ​Insomnia ​ ​Guide

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Obesity ​ ​has ​ ​been ​ ​directly ​ ​linked ​ ​to ​ ​diabetes ​ ​and ​ ​sleep ​ ​deprivation ​ ​linked ​ ​to impairing ​ ​sugar ​ ​metabolism. A ​ ​study ​ ​conducted ​ ​at ​ ​the ​ ​University ​ ​of ​ ​Chicago ​ ​in ​ ​1999 ​ ​found ​ ​that ​ ​a ​ ​sleep ​ ​debt accumulated ​ ​over ​ ​a ​ ​matter ​ ​of ​ ​days ​ ​is ​ ​capable ​ ​of ​ ​impairing ​ ​sugar ​ ​metabolism and ​ ​disrupting ​ ​hormone ​ ​levels. After ​ ​restricting ​ ​the ​ ​sleep ​ ​of ​ ​11 ​ ​healthy ​ ​young ​ ​adults ​ ​to ​ ​just ​ ​four ​ ​hours ​ ​per ​ ​night over ​ ​several ​ ​nights ​ ​the ​ ​group’s ​ ​ability ​ ​to ​ ​process ​ ​blood ​ ​glucose ​ ​declined considerably ​ ​– ​ ​in ​ ​some ​ ​cases ​ ​to ​ ​a ​ ​pre-diabetic ​ ​state ​ ​prompting ​ ​the ​ ​subjects’ bodies ​ ​to ​ ​produce ​ ​more ​ ​insulin. Sleep ​ ​and ​ ​the ​ ​Immune ​ ​System The ​ ​age-old ​ ​theory ​ ​that ​ ​sleep ​ ​helps ​ ​speed ​ ​up ​ ​recovery ​ ​from ​ ​illness ​ ​may ​ ​not ​ ​be just ​ ​an ​ ​old ​ ​wives’ ​ ​tale ​ ​after ​ ​all. Studies ​ ​have ​ ​shown ​ ​that ​ ​lack ​ ​of ​ ​sleep ​ ​has ​ ​a ​ ​negative ​ ​effect ​ ​on ​ ​the ​ ​immune system ​ ​with ​ ​one ​ ​study ​ ​proving ​ ​that ​ ​flu ​ ​vaccination ​ ​patients ​ ​subjected ​ ​to ​ ​sleep deprivation ​ ​took ​ ​longer ​ ​to ​ ​attain ​ ​immunity. During ​ ​the ​ ​study ​ ​flu ​ ​shots ​ ​were ​ ​administered ​ ​to ​ ​men ​ ​who ​ ​had ​ ​been ​ ​restricted ​ ​to just ​ ​four ​ ​hours ​ ​of ​ ​sleep ​ ​for ​ ​four ​ ​nights ​ ​in ​ ​a ​ ​row ​ ​and ​ ​to ​ ​those ​ ​who ​ ​had ​ ​slept normally. Ten ​ ​days ​ ​after ​ ​vaccination ​ ​those ​ ​in ​ ​the ​ ​sleep-deprived ​ ​group ​ ​had ​ ​a ​ ​substantially 10

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lower ​ ​immune ​ ​response ​ ​compared ​ ​with ​ ​those ​ ​who ​ ​got ​ ​adequate ​ ​sleep ​ ​and produced ​ ​less ​ ​than ​ ​half ​ ​as ​ ​many ​ ​flu-fighting ​ ​antibodies. Source ​: ​​ ​National ​ ​Sleep ​ ​Foundation ​ ​– ​ ​Sleep-Wake ​ ​Cycle ​ ​2006 Sleep ​ ​and ​ ​Cardiovascular ​ ​Disease Long ​ ​and ​ ​short-term ​ ​sleep ​ ​deprivation ​ ​is ​ ​now ​ ​known ​ ​to ​ ​contribute ​ ​to cardiovascular ​ ​disease. ​ ​Lack ​ ​of ​ ​sleep ​ ​causes ​ ​increased ​ ​blood ​ ​pressure ​ ​and increased ​ ​risk ​ ​of ​ ​stroke ​ ​and ​ ​is ​ ​associated ​ ​with ​ ​a ​ ​rise ​ ​in ​ ​blood ​ ​pressure ​ ​during the ​ ​night ​ ​that ​ ​lasts ​ ​through ​ ​the ​ ​following ​ ​day. ​ ​Evidence ​ ​also ​ ​suggests ​ ​increased risk ​ ​of ​ ​coronary ​ ​heart ​ ​disease ​ ​in ​ ​women ​ ​who ​ ​don’t ​ ​get ​ ​enough ​ ​sleep. 4. ​ ​Understanding ​ ​Insomnia All ​ ​scientific ​ ​evidence ​ ​shows ​ ​that ​ ​sleep ​ ​deprivation ​ ​presents ​ ​considerable ​ ​health risks ​ ​on ​ ​a ​ ​number ​ ​of ​ ​levels ​ ​yet ​ ​statistics ​ ​show ​ ​that ​ ​approximately ​ ​30 ​ ​percent ​ ​of the ​ ​American ​ ​population ​ ​suffers ​ ​from ​ ​a ​ ​form ​ ​of ​ ​insomnia. 11     SixStepsToSleep.com ​ ​– ​ ​Insomnia ​ ​Guide

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But ​ ​what ​ ​is ​ ​insomnia ​ ​and ​ ​how ​ ​can ​ ​it ​ ​be ​ ​cured Insomnia ​ ​is ​ ​diagnosed ​ ​when ​ ​a ​ ​person ​ ​has ​ ​difficulty ​ ​initiating ​ ​or ​ ​maintaining sleep ​ ​that ​ ​is ​ ​either ​ ​not ​ ​being ​ ​able ​ ​to ​ ​fall ​ ​asleep ​ ​waking ​ ​too ​ ​early ​ ​and ​ ​not ​ ​being able ​ ​to ​ ​get ​ ​back ​ ​to ​ ​sleep ​ ​or ​ ​waking ​ ​persistently ​ ​through ​ ​the ​ ​night ​ ​and subsequently ​ ​feeling ​ ​unrested ​ ​and ​ ​lethargic. Insomnia ​ ​symptoms ​ ​include ​ ​daytime ​ ​fatigue ​ ​impaired ​ ​mood ​ ​and ​ ​judgment ​ ​poor performance ​ ​and ​ ​an ​ ​increased ​ ​likelihood ​ ​of ​ ​accidents ​ ​at ​ ​home ​ ​in ​ ​the ​ ​workplace and ​ ​while ​ ​driving. For ​ ​some ​ ​insomnia ​ ​is ​ ​temporary ​ ​perhaps ​ ​caused ​ ​by ​ ​jet ​ ​lag ​ ​work ​ ​stress ​ ​a major ​ ​life ​ ​change ​ ​such ​ ​as ​ ​the ​ ​loss ​ ​of ​ ​a ​ ​relationship ​ ​environmental ​ ​factors ​ ​like excessive ​ ​noise ​ ​or ​ ​by ​ ​consuming ​ ​too ​ ​much ​ ​caffeine ​ ​or ​ ​sugar ​ ​before ​ ​bed. ​ ​But some ​ ​people ​ ​go ​ ​on ​ ​to ​ ​develop ​ ​chronic ​ ​insomnia ​ ​which ​ ​is ​ ​generally ​ ​diagnosed ​ ​in those ​ ​who ​ ​struggle ​ ​to ​ ​sleep ​ ​for ​ ​three ​ ​nights ​ ​in ​ ​a ​ ​given ​ ​week ​ ​for ​ ​a ​ ​month ​ ​or longer. ​ ​Chronic ​ ​insomnia ​ ​is ​ ​often ​ ​related ​ ​to ​ ​an ​ ​underlying ​ ​medical ​ ​or ​ ​psychiatric condition ​ ​such ​ ​as ​ ​depression ​ ​or ​ ​anxiety ​ ​but ​ ​is ​ ​commonly ​ ​caused ​ ​by ​ ​a persistent ​ ​unhealthy ​ ​sleep-wake ​ ​cycle. 5. ​ ​How ​ ​To ​ ​Cure ​ ​Insomnia The ​ ​approach ​ ​to ​ ​treatment ​ ​for ​ ​insomnia ​ ​generally ​ ​falls ​ ​into ​ ​two ​ ​categories: pharmacologic ​ ​and ​ ​behavioral. 12

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Prescription ​ ​Sleep ​ ​Medications ​ ​Sleeping ​ ​Pills An ​ ​estimated ​ ​10 ​ ​of ​ ​the ​ ​American ​ ​population ​ ​takes ​ ​some ​ ​form ​ ​of ​ ​medication ​ ​to achieve ​ ​a ​ ​state ​ ​of ​ ​sleep. ​ ​However ​ ​few ​ ​people ​ ​who ​ ​take ​ ​sleeping ​ ​pills ​ ​really understand ​ ​how ​ ​the ​ ​pills ​ ​work ​ ​and ​ ​even ​ ​fewer ​ ​understand ​ ​that ​ ​sleeping ​ ​pills ​ ​do not ​ ​cure ​ ​insomnia. Benzodiazepines ​ ​also ​ ​known ​ ​as ​ ​benzodiazepine ​ ​receptor ​ ​agonists ​ ​were ​ ​the main ​ ​pharmacologic ​ ​treatment ​ ​for ​ ​insomnia ​ ​up ​ ​until ​ ​the ​ ​‘90s. ​ ​These ​ ​included popular ​ ​drugs ​ ​such ​ ​as ​ ​Flurazepam ​ ​Triazolam ​ ​and ​ ​Temazepam. Benzodiazepines ​ ​are ​ ​central ​ ​nervous ​ ​system ​ ​depressants ​ ​that ​ ​are ​ ​considered by ​ ​the ​ ​majority ​ ​of ​ ​physicians ​ ​to ​ ​be ​ ​more ​ ​active ​ ​in ​ ​reducing ​ ​anxiety ​ ​inducing muscle ​ ​relaxation ​ ​and ​ ​inhibiting ​ ​convulsions ​ ​than ​ ​in ​ ​promoting ​ ​sleep. ​ ​Many people ​ ​experience ​ ​side ​ ​effects ​ ​when ​ ​taking ​ ​benzodiazepines ​ ​such ​ ​as ​ ​memory loss ​ ​rebound ​ ​insomnia ​ ​and ​ ​addiction. In ​ ​the ​ ​modern ​ ​era ​ ​a ​ ​benzodiazepine ​ ​named ​ ​Xanax ​ ​has ​ ​become ​ ​a ​ ​popular ​ ​sleep aid ​ ​because ​ ​it ​ ​is ​ ​easily ​ ​bought ​ ​over ​ ​the ​ ​Internet ​ ​without ​ ​prescription. ​ ​Xanax contains ​ ​​Alprazolam ​ ​a ​ ​substance ​ ​that ​ ​increases ​ ​the ​ ​activity ​ ​of ​ ​GABA ​ ​in ​ ​the brain ​ ​and ​ ​therefore ​ ​increases ​ ​its ​ ​calming ​ ​effect ​ ​on ​ ​the ​ ​brain. ​ ​This ​ ​helps decrease ​ ​anxiety ​ ​and ​ ​panic ​ ​by ​ ​causing ​ ​drowsiness ​ ​and ​ ​relaxation ​ ​of ​ ​the muscles ​ ​which ​ ​is ​ ​of ​ ​course ​ ​conducive ​ ​to ​ ​sleep. ​ ​However ​ ​Xanax ​ ​is ​ ​highly addictive ​ ​and ​ ​is ​ ​only ​ ​recommended ​ ​for ​ ​short-term ​ ​use. ​ ​It ​ ​is ​ ​by ​ ​no ​ ​means ​ ​a ​ ​cure for ​ ​insomnia ​ ​and ​ ​should ​ ​not ​ ​be ​ ​self-prescribed. 13     SixStepsToSleep.com ​ ​– ​ ​Insomnia ​ ​Guide

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In ​ ​the ​ ​‘90s ​ ​nonbenzodiazepines ​ ​or ​ ​nonbenzodiazepine ​ ​receptor ​ ​agonists ​ ​were introduced. ​ ​These ​ ​sleeping ​ ​pills ​ ​which ​ ​include ​ ​Zolpidem ​ ​and ​ ​Zaleplon ​ ​have ​ ​the advantage ​ ​of ​ ​being ​ ​much ​ ​shorter-acting ​ ​compounds ​ ​with ​ ​less ​ ​likelihood ​ ​for daytime ​ ​sleepiness ​ ​or ​ ​impairment ​ ​of ​ ​memory. ​ ​However ​ ​they ​ ​may ​ ​still ​ ​cause side ​ ​effects ​ ​in ​ ​some ​ ​people ​ ​including ​ ​rebound ​ ​insomnia ​ ​addiction ​ ​drowsiness dizziness ​ ​lightheadedness ​ ​and ​ ​difficulty ​ ​with ​ ​coordination. The ​ ​Danger ​ ​of ​ ​Sleeping ​ ​Pills Sleeping ​ ​pills ​ ​are ​ ​highly ​ ​effective ​ ​in ​ ​helping ​ ​people ​ ​fall ​ ​asleep ​ ​quickly ​ ​and ​ ​in helping ​ ​people ​ ​stay ​ ​asleep ​ ​for ​ ​the ​ ​recommended ​ ​eight ​ ​hours. ​ ​However ​ ​sleeping pills ​ ​are ​ ​generally ​ ​addictive ​ ​and ​ ​ineffective ​ ​at ​ ​curing ​ ​insomnia ​ ​with ​ ​the ​ ​majority of ​ ​patients ​ ​experiencing ​ ​rebound ​ ​insomnia. Another ​ ​side ​ ​effect ​ ​of ​ ​sleeping ​ ​pills ​ ​is ​ ​sleepiness ​ ​which ​ ​is ​ ​often ​ ​far ​ ​more ​ ​difficult to ​ ​cope ​ ​with ​ ​than ​ ​the ​ ​sleepiness ​ ​caused ​ ​by ​ ​lack ​ ​of ​ ​natural ​ ​sleep. ​ ​So ​ ​while ​ ​a person ​ ​may ​ ​sleep ​ ​fall ​ ​asleep ​ ​quickly ​ ​and ​ ​stay ​ ​asleep ​ ​for ​ ​the ​ ​required ​ ​duration when ​ ​taking ​ ​sleeping ​ ​pills ​ ​their ​ ​quality ​ ​of ​ ​life ​ ​daytime ​ ​is ​ ​impaired ​ ​by sleepiness ​ ​which ​ ​in ​ ​turn ​ ​affects ​ ​cognitive ​ ​ability ​ ​and ​ ​renders ​ ​the ​ ​medication largely ​ ​counterproductive. Recent ​ ​evidence ​ ​has ​ ​highlighted ​ ​serious ​ ​health ​ ​issues ​ ​relating ​ ​to ​ ​the ​ ​regular consumption ​ ​of ​ ​sleeping ​ ​pills. ​ ​​A ​ ​study ​ ​headed ​ ​up ​ ​by ​ ​Dr. ​ ​Daniel ​ ​Kripke ​ ​of ​ ​the Scripps ​ ​Clinic ​ ​compared ​ ​10529 ​ ​people ​ ​that ​ ​took ​ ​sleeping ​ ​pills ​ ​with ​ ​twice ​ ​as many ​ ​who ​ ​didn’t. The ​ ​study ​ ​revealed ​ ​that ​ ​those ​ ​taking ​ ​prescriptions ​ ​were ​ ​at ​ ​a ​ ​35 ​ ​increased ​ ​risk 14

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of ​ ​cancer ​ ​compared ​ ​with ​ ​the ​ ​non-prescription ​ ​group. ​ ​The ​ ​study ​ ​proved ​ ​that ​ ​the risk ​ ​of ​ ​developing ​ ​lymphoma ​ ​lung ​ ​colon ​ ​or ​ ​prostate ​ ​cancer ​ ​associated ​ ​with sleeping ​ ​pills ​ ​was ​ ​greater ​ ​than ​ ​the ​ ​effect ​ ​from ​ ​smoking. In ​ ​short ​ ​sleeping ​ ​pills ​ ​are ​ ​a ​ ​short-term ​ ​fix ​ ​not ​ ​an ​ ​insomnia ​ ​cure. ​ ​Regular consumption ​ ​of ​ ​sleeping ​ ​pills ​ ​is ​ ​likely ​ ​to ​ ​cause ​ ​side ​ ​effects ​ ​and ​ ​addiction ​ ​and may ​ ​lead ​ ​to ​ ​health ​ ​problems. Natural ​ ​Cures ​ ​For ​ ​Insomnia Considering ​ ​that ​ ​sleep ​ ​is ​ ​a ​ ​natural ​ ​part ​ ​of ​ ​the ​ ​human ​ ​lifecycle ​ ​it ​ ​seems ​ ​quite surprising ​ ​that ​ ​so ​ ​many ​ ​people ​ ​have ​ ​trouble ​ ​sleeping. That ​ ​said ​ ​the ​ ​reason ​ ​for ​ ​the ​ ​prevalence ​ ​of ​ ​insomnia ​ ​is ​ ​quite ​ ​clear. ​ ​In ​ ​the modern ​ ​day ​ ​sleep ​ ​has ​ ​become ​ ​less ​ ​of ​ ​a ​ ​priority ​ ​much ​ ​to ​ ​the ​ ​detriment ​ ​of ​ ​our health. ​ ​Most ​ ​people ​ ​simply ​ ​don’t ​ ​allow ​ ​the ​ ​body ​ ​to ​ ​prepare ​ ​for ​ ​sleep ​ ​properly ​ ​or provide ​ ​the ​ ​body ​ ​with ​ ​a ​ ​lifestyle ​ ​and ​ ​environment ​ ​conducive ​ ​to ​ ​healthy ​ ​sleep. The ​ ​only ​ ​proven ​ ​sustainable ​ ​cure ​ ​for ​ ​insomnia ​ ​is ​ ​the ​ ​practice ​ ​of ​ ​​good ​ ​sleep hygiene ​ ​ ​which ​ ​is ​ ​often ​ ​accompanied ​ ​by ​ ​other ​ ​holistic ​ ​therapies ​ ​such ​ ​as meditation ​ ​to ​ ​help ​ ​temper ​ ​stress ​ ​and ​ ​anxiety ​ ​and ​ ​promote ​ ​habitual ​ ​relaxation. Good ​ ​sleep ​ ​hygiene ​ ​is ​ ​essential ​ ​to ​ ​achieving ​ ​deep ​ ​restorative ​ ​sleep. ​ ​Some ​ ​of the ​ ​key ​ ​practices ​ ​involved ​ ​include ​ ​maintaining ​ ​a ​ ​regular ​ ​sleep-wake ​ ​cycle avoiding ​ ​stimulants ​ ​late ​ ​in ​ ​the ​ ​day ​ ​ensuring ​ ​adequate ​ ​exposure ​ ​to ​ ​natural 15     SixStepsToSleep.com ​ ​– ​ ​Insomnia ​ ​Guide

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daylight ​ ​and ​ ​maintaining ​ ​an ​ ​environment ​ ​conducive ​ ​to ​ ​sleep ​ ​dark ​ ​cool ​ ​and noise-free. Sleep ​ ​hygiene ​ ​experts ​ ​often ​ ​include ​ ​behavioral ​ ​therapy ​ ​within ​ ​their ​ ​programs. One ​ ​such ​ ​therapy ​ ​is ​ ​Stimulus-Control ​ ​which ​ ​conditions ​ ​the ​ ​patient ​ ​to ​ ​solely associate ​ ​the ​ ​bed ​ ​and ​ ​bedroom ​ ​with ​ ​sleep. ​ ​If ​ ​unable ​ ​to ​ ​sleep ​ ​the ​ ​patient ​ ​is instructed ​ ​to ​ ​get ​ ​out ​ ​of ​ ​bed ​ ​and ​ ​to ​ ​avoid ​ ​eating ​ ​reading ​ ​or ​ ​watching ​ ​television ​ ​in bed. Another ​ ​pathway ​ ​is ​ ​Relaxation ​ ​Therapy ​ ​which ​ ​includes ​ ​muscle ​ ​relaxation brainwave ​ ​meditation ​​ ​and ​ ​breathing ​ ​techniques. ​ ​These ​ ​techniques ​ ​entrain ​ ​the brain ​ ​to ​ ​fall ​ ​asleep ​ ​faster ​ ​and ​ ​stay ​ ​asleep ​ ​for ​ ​longer. Sleep-Restriction ​ ​Therapy ​ ​also ​ ​plays ​ ​a ​ ​part ​ ​in ​ ​good ​ ​sleep ​ ​hygiene. ​ ​In ​ ​this practice ​ ​the ​ ​patient ​ ​is ​ ​required ​ ​to ​ ​wake ​ ​at ​ ​the ​ ​same ​ ​time ​ ​each ​ ​day ​ ​regardless ​ ​of the ​ ​amount ​ ​of ​ ​sleep ​ ​achieved ​ ​during ​ ​the ​ ​night. ​ ​This ​ ​results ​ ​in ​ ​sleep ​ ​deprivation which ​ ​enables ​ ​the ​ ​individual ​ ​to ​ ​fall ​ ​asleep ​ ​faster ​ ​the ​ ​following ​ ​night ​ ​and ​ ​so ​ ​on and ​ ​so ​ ​forth ​ ​subsequently ​ ​breaking ​ ​the ​ ​cycle ​ ​of ​ ​habitual ​ ​insomnia. No ​ ​matter ​ ​how ​ ​bad ​ ​the ​ ​cycle ​ ​of ​ ​insomnia ​ ​with ​ ​the ​ ​correct ​ ​sleep ​ ​hygiene methods ​ ​the ​ ​cycle ​ ​can ​ ​be ​ ​broken ​ ​the ​ ​body ​ ​clock ​ ​readjusted ​ ​and ​ ​the ​ ​brain remapped ​ ​to ​ ​a ​ ​healthy ​ ​sleep-wake ​ ​cycle. 16

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6. ​ ​Summary Cutting ​ ​back ​ ​on ​ ​sleep ​ ​is ​ ​an ​ ​extremely ​ ​common ​ ​response ​ ​to ​ ​the ​ ​pressure ​ ​we face ​ ​in ​ ​our ​ ​modern ​ ​industrial ​ ​society. ​ ​But ​ ​research ​ ​shows ​ ​that ​ ​sleep ​ ​deprivation disrupts ​ ​hormonal ​ ​and ​ ​metabolic ​ ​function ​ ​which ​ ​if ​ ​not ​ ​addressed ​ ​can ​ ​cause cardiovascular ​ ​problems ​ ​weight ​ ​gain ​ ​and ​ ​psychological ​ ​issues. Sleep ​ ​is ​ ​a ​ ​dynamic ​ ​activity ​ ​that ​ ​is ​ ​as ​ ​essential ​ ​to ​ ​good ​ ​health ​ ​as ​ ​exercise ​ ​and ​ ​a good ​ ​diet. ​ ​Sleep ​ ​deprivation ​ ​is ​ ​dangerous ​ ​and ​ ​must ​ ​be ​ ​addressed ​ ​quickly ​ ​to ensure ​ ​the ​ ​mind ​ ​and ​ ​body ​ ​function ​ ​healthily ​ ​in ​ ​the ​ ​long ​ ​term. If ​ ​you ​ ​are ​ ​suffering ​ ​from ​ ​insomnia ​ ​or ​ ​have ​ ​recently ​ ​been ​ ​struggling ​ ​to ​ ​sleep ​ ​it ​ ​is important ​ ​that ​ ​you ​ ​address ​ ​the ​ ​underlying ​ ​issues ​ ​quickly ​ ​instead ​ ​of ​ ​using ​ ​pills ​ ​or other ​ ​sleep ​ ​aids ​ ​to ​ ​temporarily ​ ​mask ​ ​the ​ ​problem. My ​ ​Six ​ ​Steps ​ ​To ​ ​Sleep ​ ​program ​ ​based ​ ​on ​ ​my ​ ​personal ​ ​15-year ​ ​battle ​ ​with insomnia ​ ​has ​ ​helped ​ ​over ​ ​100000 ​ ​people ​ ​cure ​ ​themselves ​ ​safely ​ ​and ​ ​naturally of ​ ​insomnia. The ​ ​program ​ ​combines ​ ​proven ​ ​good ​ ​sleep ​ ​hygiene ​ ​methodology ​ ​cognitive behavioral ​ ​therapy ​ ​and ​ ​brainwave ​ ​meditation. ​ ​This ​ ​powerful ​ ​three-pronged 17     SixStepsToSleep.com ​ ​– ​ ​Insomnia ​ ​Guide

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approach ​ ​retrains ​ ​the ​ ​body ​ ​to ​ ​fall ​ ​asleep ​ ​faster ​ ​and ​ ​sleep ​ ​deeper ​ ​for ​ ​longer ​ ​and permanently ​ ​restores ​ ​a ​ ​healthy ​ ​sleep-wake ​ ​cycle. ​ ​Click ​ ​here ​ ​to ​ ​get ​ ​started ​ ​ ​ ​start ​ ​sleep ​ ​better ​ ​tonight ​ ​ All ​ ​rights ​ ​reserved. ​ ​Peter ​ ​Litchfield ​ ​/ ​ ​SixStepsToSleep.com ​ ​2015 ​ ​©. ​ ​No ​ ​part ​ ​of ​ ​this ​ ​publication 18

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may ​ ​be ​ ​reproduced ​ ​distributed ​ ​or ​ ​transmitted ​ ​in ​ ​any ​ ​form ​ ​or ​ ​by ​ ​any ​ ​means ​ ​including photocopying ​ ​recording ​ ​or ​ ​other ​ ​electronic ​ ​or ​ ​mechanical ​ ​methods ​ ​without ​ ​the ​ ​prior ​ ​written permission ​ ​of ​ ​the ​ ​publisher ​ ​except ​ ​in ​ ​the ​ ​case ​ ​of ​ ​brief ​ ​quotations ​ ​embodied ​ ​in ​ ​critical ​ ​reviews and ​ ​certain ​ ​other ​ ​non-commercial ​ ​uses ​ ​permitted ​ ​by ​ ​copyright ​ ​law. The ​ ​information ​ ​for ​ ​this ​ ​document ​ ​was ​ ​compiled ​ ​using ​ ​research ​ ​studies ​ ​and ​ ​information supplied ​ ​by ​ ​The ​ ​National ​ ​Sleep ​ ​Foundation ​ ​ ​www.sleepfoundation.org ​ ​ ​and ​ ​Peter ​ ​Litchfield founder ​ ​of ​ ​​sixstepstosleep.com ​. 19     SixStepsToSleep.com ​ ​– ​ ​Insomnia ​ ​Guide

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