Do you suffer from insomnia? Try this insomnia quick tip... BREATHE. Most people do not realize the impact breathing has on their health and wellness. The next time you find you are up late at night, pay attention to your breathing. Are you holding your breath? If you are stressed, the chances are high you will say YES.

The next time you find you are suffering another endless night of sleeplessness, try this fun and simple exercise. Focus on nothing but your breathing for two minutes. Sit down in bed comfortably. Make sure you don't have to use the bathroom. Now on your inhale, take a deep, deep breath. Inhale on the count of one, two and three. When you get to the top, hold your breath for one second. Then, exhale S-L-O-W-L-Y. It should take you TWICE as long to exhale than to inhale. When you are done, pause and repeat. You should notice that your belly rises and falls in time with your breath.

Here are some other bedtime exercises and quick tips you can use to battle insomnia.

Can the way you feel about sleep encourage insomnia or sleeplessness? According to a study published in Cognitive Behavioral Therapy, the answer is YES. More and more, researchers are learning that the way we think dramatically affects the way we sleep. If you believe you are a poor sleeper, then you are more likely to suffer from insomnia then someone who believes they are a good sleeper. What does this mean? You can actively improve the odds you will overcome insomnia if you consciously work to reduce negative feelings you may have about your ability to sleep.

Studies suggest that cognitive-behavioral therapy or CBT may help patients with acute insomnia or transient insomnia improve dramatically especially when patients improved their sleep-related “beliefs”. What does this mean? It means if you think you can get to sleep and sleep well, they you are more likely to. How do you do that? First, you create an environment that is conducive to better sleep. Most people do not realize how hazardous their sleep environment is to their health.

Too much stimulation, whether from the television, from a computer, or from food and drink eaten late at night, can alter your ability to sleep. If you want to get the most from your zzz’s, then make sure you evaluate your entire lifestyle. Find out what is preventing you from sleeping, and change your bad habit into a good one. Change your beliefs. Changing your attitude and lifestyle can have dramatic impacts on the way you feel and the way you sleep. Happy sleeping.

Many people with sleeping problems or insomnia fail to seek help for their sleeping trouble. Are you the type of person that would rather try an over-the-counter sleep aid before you would schedule an appointment to see your doctor? When is the best time to see your doctor about sleep disorders or trouble sleeping? If you have trouble sleeping for more than one or two days a week, you should head to your doctor immediately for an evaluation.

Many times an underlying disorder or stress is to blame for sleeplessness or insomnia. However, often insomnia itself is to blame for sleepless nights. Fortunately you don't have to suffer in silence. There are many common treatments for patients with insomnia or related sleep disorders. Don't feel silly asking your doctor about sleep remedies. It's always in your best interests to get a good night of sleep. Over the long haul, sleeplessness can have long-term effects on your body, including weight gain, poor health, problems with concentration and even feelings of depression or anxiety. So reach out and pick up the phone. Call your doctor and find out if you can do something right away to help keep those sleepless nights at bay. It may be the best decision you will make today!

Here is a little "tune" that always reminds me of insomnia and the many sleepless nights I suffered as a child. Even as an adult I sometimes think fondly of this song. Here it is:

Are you sleeping,
Are you sleeping?
Brother John,
Brother John,
Morning Bells Are Ringing
Morning Bells Are Ringing,
Ding Dang Dong
Ding Dang Dong.

When I was a kid my mom used to sing that song to me when I suffered from insomnia or when I had bouts of sleepwalking, even if I didn't remember the sleepwalking bits. Sometimes, for people with sleep disorders or insomnia, getting to sleep and staying asleep is very trying! The good news is many adults grow out of childhood sleep disorders. Unfortunately there is also a large group of people do not grow "out" of anything, and for these people, daily fatigue and sleep deprivation resulting from insomnia may be troublesome, especially when it comes to driving.

Most people as adults want to drive, because driving instills a sense of freedom. Unfortunately driving can be a perilous adventure for someone that suffers from insomnia or any type of sleep disorder that is not 100 percent under control.

Insomnia has many detrimental effects on us all, including fatigue, cognitive problems, slow reaction times and lethargy. If you suffer from insomnia or other sleep problems and sleep disorders, it is critical you avoid driving until you are well rested, or rested enough to make smart decisions when driving. Sleep deprivation can have many long-term consequences, altering your brain's ability to function at optimal speeds. What does that mean? It means you act kind of goofy. We've all heard the saying, "Don't Drink and Drive" right? Well consider the same with regard to sleep. If you didn't sleep well or are suffering from chronic sleeplessness, then don't get behind the wheel of a car.

Daylight Saving Time 2008 or daylight saving(s) time as some people mistakenly refer to it is almost upon us. That's right, on March 9th, the second Sunday of the month, we'll have to wake from a peaceful night of sleep and turn our clocks ahead one hour at exactly 2:00 a.m. or for some a minute before! For all the insomniacs out there you might here a cheer, because they won't have to suffer another needless hour of sleeplessness. Are you worried your one hour of lost sleep might cause insomnia? Don't. Most of the time as long as you stick to a regular sleep routine, the loss of one hour of sleep will not completely disrupt your sleep or cause transient insomnia.

Hopefully you will be asleep when the clock strikes 2, but if you are not, here are a few tips that will help you take advantage of the day even though you lose an hour of sleep.

1. Make sure you go to bed ½ an hour early, that way you won’t lose too much sleep during the night.
2. Set your clocks ahead when you go to bed, so you don’t have to worry about remembering to do this in the morning.
3. If you are able to, sleep in a few extra minutes or 1/2 an hour. You will feel better about it.

Most people adjust to daylight saving time just fine. Some territories in the U.S. including Guam, America Samoa and the Virgin Islands don’t participate in Daylight Saving Time! When will you set your clock an hour back again? Not until November 2, 2008. While you are waiting, practice getting a good night sleep by meditating a few minutes before bed!

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Do you have your insomnia facts straight? Think sleep is a sport or a favorite game you can participate in here and there? Think again. If you are one of the millions of sleep deprived overworked people living in the United States or abroad today, you may be putting your life at risk. Sleep deprivation, often a side effect of insomnia, is often a leading cause for automobile accidents, miscarriages, illness, tension headaches and other problems according to the National Institute of Health and the Center for Disease Control and Prevention. Deep sleep is restorative, meaning your body needs a full night of deep sleep, engaging in REM and non-REM cycles to fully refresh you. Lack of sleep can cause you to become ill, because your immune system weakens.

If you suffer from frequent bouts of insomnia or sleeplessness, eventually your immune system wears down. You may become overweight because sleep deprived people tend to eat more to help provide their body with the energy it needs to stay awake. Some studies also show that not getting enough sleep can cause blood sugar levels to rise and fall at unnatural levels, which can lead to the development of chronic disease states like diabetes. How much sleep do you need? At least 7 to 9 hours, at least according to officials. Think you can’t squeeze that much snooze time in. Think again, because your life may depend on it. You don’t want to be the next statistic.

Do you suffer from secondary insomnia? If you suffer from sleeplessness or sleeping problems at night, you may have seasonal affective disorder or SAD, not primary or chronic insomnia. There is evidence that suggests sleep problems may result from seasonal changes, which can affect your mood and your behavior. Many researchers have found that mood and behavior often correlate with complaints about the duration of sleep or the quality of sleep. SAD is a type of depression that typically occurs during the fall and winter seasons, although it may occur in the spring and summer in some people. How do you know if your insomnia is caused by SAD?

You will have to call your doctor to find out whether your insomnia is caused by an underlying condition like SAD or from some other disease process. If SAD does cause your insomnia, you may experience symptoms of depression as well, which include having trouble falling or staying asleep. What causes SAD and the resulting side-effects like sleeplessness? Unfortunately doctors do not know the exact causes of SAD, although many factors that may contribute have been identified, including your body temperature and hormone regulation. If you find you need more sleep than usual, experience insomnia-like symptoms or feel fatigued after sleeping throughout the night, be sure to check in with your doctor.

You may have secondary insomnia, a type of insomnia that is a symptom of an underlying disorder or disease process like SAD. Your doctor or other health provider will work carefully with you to help treat your underlying disorder first, and then work with you to find an appropriate insomnia cure if the need still exists. The signs and symptoms of insomnia often mimic those of other diseases, so make a point not to self-medicate before you see your doctor, no matter how tempting you may find an over-the-counter sleeping aid.

Not many people know a lot about insomnia, yet insomnia is one of the most common problems to affect people as they age. It happens to everyone at some point or another; you start to age and you realize that you aren't able to fall asleep as easily as you used to. Or, you find you are tired much earlier in the evening than you used to be, so you go to bed earlier thinking you will get plenty of rest, only to wake multiple times during the night. You then wake up in the morning and feel like you didn't sleep at all. What's going on? You may have insomnia.

Here is an interesting insomnia fact you may not know: Primary Insomnia affects roughly 40 million people each year in the U.S. alone. Sleep specialists have long studied the effects of aging on sleep and our circadian rhythms, or the "internal clocks" that tell us when we should go to sleep, how long we need to sleep and when we need to wake up. Many studies suggest that our internal "clocks" or rhythms sometimes malfunction as we age. This can result from many factors, including stress, lifestyle habits, lack of exercise or simply the metabolic and physiologic side effects of aging.

Most researchers would probably agree it is not too difficult to figure out "why" insomnia occurs among many seniors, but it may be difficult to "treat" or find insomnia treatments for seniors. Often medications used for younger adults to treat primary insomnia do not work effectively for older adults; some can be hazardous to their health. In one randomized, double-blind, placebo-controlled, parallel-group clinical study, researchers working at the Sleep Medicine & Research Center found that the extended release form of Ambien, and other common sleep medications including Lunesta and Sonata may improve your ability to fall asleep and stay asleep regardless of your age.

This may not be the case however for medications that do not offer extended release versions. Often patients with insomnia receive short-acting sedatives or benzodiazepines to combat insomnia. Unfortunately for some older adults, these medications may help patients fall asleep, but they may find they still have trouble waking during the night, which can lead to increasing sleep deprivation and fatigue during the daytime.

So what should you do if you think you may have insomnia and are over 60? The first step is to call your doctor and seek help. You should make a point to note a few things before you see your doctor so you can review them. Make a list of the following for at least a week to 10 days before you see your doctor about sleeping problems:

1. What time you went to bed
2. How long it took you to fall asleep
3. What time you woke during the night if you did
4. How long it took you to get back to sleep (if you did)
5. Any medications you are or were taking and the times you took them
6. The foods you ate that day, including those you at 2 to 5 hours before sleeping
7. Whether you drank any caffeinated beverages during the day, or products containing caffeine (like chocolate)

This information is crucial for your doctor. Your doctor will review your medical history and will talk to you about your sleep habits. Your health provider will ask you if you tried any home insomnia cures or insomnia remedies. He or she may want to see a list of natural remedies for insomnia you may have tried or want to try. Your doctor will also ask about stress insomnia. Sometimes people develop insomnia simply because they are carrying around too much stress, regardless of their age. Simple lifestyle changes including a reduction of stress may help improve sleep in situations like this.

One of the most promising new treatments doctors are using to treat seniors with insomnia is CBT or cognitive behavior therapy for insomnia. Studies suggest that CBT is more effective than medication in many instances when treating older adults with insomnia. While it may not be the perfect solution for you, it's worth a try!

How Much Do You Really Know About Insomnia?

1. About Insomnia: Insomnia Symptoms Among Seniors
2. Do You Know Just How Common Insomnia Is Among Older Adults? Test Your Knowledge...
3. Are You Ready To Create A Sleep Journal?

While not every person needs the same amount of sleep each night to feel well-rested, most studies show people feel their best when they get between 7 to 9 hours of sleep each night. When people are younger they tend to sleep more than when they are older, although this isn't always true. While insomnia can be a passing nuisance, many people, as many as 60 million people, find insomnia a chronic problem. What can you do to prevent insomnia from overwhelming your daily life? Plenty.

If you find you are constantly struggling to stay awake during the day, or battling lethargy almost daily by gulping down cup after cup of coffee, there's good news on the horizon. You don't have to pop another pill to start feeling your best. Just a few hours of extra rest a night may be all you need to recover from the dull cloud that currently surrounds your head. Here are some simple non-invasive solutions you can try that will help you get the ball rolling and improve the odds you will find the insomnia cure you need to get a good night of sleep tonight.

1. Visit your health care provider. This doesn't mean you have to ask your doctor for a prescription medication. Your doctor can help you discover what your risk factors for chronic insomnia are and what you can do about them. You can talk to your doctor about your currently lifestyle. Make sure your doctor reviews your medical history and talk with your doctor about your lifestyle habits. Your doctor may recommend a few simple strategies you can easily adopt that will improve the sleep you get each night, no pill needed.
2. Find out what the more common symptoms of insomnia are, because you may not have insomnia. Many people blame insomnia for their sleeping problems when stress or depression are the real culprits behind poor sleep.
3. Make sure you exercise a little bit every day. If you can do so outdoors. If you have a break at work, take advantage of it. Rather than run to the water cooler, go outside and take a walk around the 'block' or parking lot. Do whatever it takes to get a bit of fresh air. Exercising early in the day can help you sleep better at night.
4. Find out what your insomnia triggers are, so you can actively avoid them during the day (and night).
5. Find an herbalist and ask about natural herbal remedies to treat insomnia or other sleeping problems. Just make sure you also check in with your doctor before taking them to ensure they are safe. Herbs can interact with medications in bad ways, just like other medicines can, so use herbs with care.
6. Try sleep acupuncture as a short or long-term insomnia cure. Many people find insomnia often responds well to natural remedies like acupuncture or acupressure or a new form of acupuncture known as electro-acupuncture.
7. Avoid stimulating activities in the evening, which can contribute to poor sleep. Television at night is not conducive to a good night of sleep. If you must watch television, do so, but don't do it in bed. You should reserve your bed for sleep and sex alone.
8. Set a bedtime routine so you go to bed at about the same time every night. This will condition your body so you sleep more and you get better quality sleep when you sleep at night.
9. Make sure the environment you sleep in is health and "sleep promoting". For example, try painting the walls of your bedroom a warm, soft and peaceful color. Bright orange is not a good color because it will keep you awake. Look for rich colors if you want to go dark. Make sure you make your bedroom a sanctuary where you can enjoy a good night of sleep.
10. Talk with other people that suffer from insomnia or related sleep disorders. Insomnia support groups abound. Talking with other people may provide you with more insight about insomnia and may give you a chance to vent about your troubles so you can sleep.

Are you looking for like-minded friends, people like you that want to combat insomnia without a lot of complicated prescription sleep aids or medical interventions? Why not join us at our sleep forum and let us know what you are doing to combat insomnia naturally? I look forward to hearing from you!

Do you suffer from acute or chronic insomnia? If so, you may find developing a nighttime routine or ritual before you go to bed helpful for overcoming the signs and symptoms of insomnia. Most people do not consider "what" they do before they lie down to sleep each night. Unfortunately, "what" you do before you go to sleep may have a dramatic impact on your ability to fall asleep or stay asleep during the night. It is important you recognize the signs and symptoms of insomnia so you can treat insomnia before it affects your overall health and wellness.

Often stress, environmental factors and lifestyle habits contribute to poor sleep. Sleep "hygiene" is nothing more than the practice of good sleep habits. For example, you will find avoiding alcohol 4 to 6 hours before sleep helpful for treating some forms of insomnia. Other people find exercising early in the day helps reduce insomnia. Keep in mind however that exercising too close to bed may contribute to sleeplessness. Good sleep hygiene includes turning off the television before bed, taking a warm bath or shower, and enjoying relaxing activities before you go to sleep each night. You may also find it helpful to use some essential oils like chamomile, or drink teas that include chamomile in them to help you fall asleep each night.

Many doctors and other healthcare providers recommend that patients go to bed at or around the same time each night, and wake up at the same time each day. If you find you go to bed at inconsistent times, you may be more likely to suffer insomnia. There is a "myth" that exists that suggests you can catch up on too much sleep during the weekends. The truth is you have to sleep well and regularly every night. Does that mean you can't get out and night to let loose? Of course not. One night on the town is not going to destroy your ability to sleep permanently. Just try not to make a habit of it.

Most people find acute insomnia or short-term insomnia easily resolves with simple changes in their bedtime routine. If however, you find that your insomnia persists night after night, be sure you call your doctor to schedule an appointment to discuss your insomnia symptoms. Not sure if your symptoms qualify? Find out what the top 10 symptoms of insomnia and related sleep disorders are, and what you can do about them.