What Causes Insomnia?

In order to determine the underlying causes of insomnia one has to examine an individual’s lifestyle. It is important to pinpoint what general patterns you subscribe to that may be causing you to be up at nights. Yes there is indeed a pattern so let’s check: What time do you generally sleep? What is your wake up time? What activities do you engage in before you sleep? What is your diet like and do you exercise?

An Irregular Sleep Schedule

I am aware that you are more than likely an adult and it is not my place to give you a lecture of how to live your life, but what I can tell you is that one of the major causes of insomnia is not having a consistent sleep pattern or regime. However, since you are intent on ending the grueling task of tossing and turning when you really should be sleeping at night then you should consider retiring at a specific time and you should also have endeavor to get out of bed at a specific time on a daily basis as well.This is really what a regular sleep schedule is and I will hereafter refer to this as “Insomnia-Free 101″ because this sets the framework for good quality sleep and is endorsed by renowned sleep experts.

An Ineffective or Non-Existent Exercise Regime

It is not simply the act of not exercising that results in insomnia ( even though it is also a contributor) but when you choose to exercise and the type of exercise may also affect your sleep pattern. It is recommended that you do light exercises such as going for walks preferably in the morning or about an half an hour or more before bed.

Mental Gymnastics Before Bed

What you do immediately before you sleep is likely to have a direct impact on the quality of your sleep. It is necessary to unwind from all the day’s activities before you climb under those covers. Are you engaged in high energy activities before bed? Do you spend time watching action packed movies? Do you engage online activities? Are you involved in conflicts or activities that are mentally stimulating? Well for some people sleep comes naturally but I’m presuming that if you are reading this, then chances are you fall outside of the confines and you should really consider making these changes.

Dietary Requirements

Sure there are tons of diets for different things but is there a diet for insomniacs? Some diets are ruthless and are rightly feared but simply what you need in this case is to go for a balance meal. Limit or eliminate caffeine, sodas and chocolate and reduce your sugar, sugar substitutes and sodium intake.

So is your behavioral pattern contributing to your insomnia? It just might be but it can be corrected if you follow a consistent sleep schedule, exercise at an appropriate time and maintain a healthy diet. This may be your ticket to sleep land and it would be wise to consider it. So good luck on your journey and until then good night.

Different Types of Insomnia

Insomnia Cure Guide: Insomnia Types

Insomnia is a condition that cannot be simply diagnosed by the lack or difficulty of sleeping only. This condition is more complex than that and can be caused by several reasons and will affect each individual differently. In fact, insomnia is separated by a number of types and all of which have different causes and effects.

Sleep Onset Insomnia – This is caused by a person’s inability to sleep. Reasons for this type of insomnia could be physical or mental. Sometimes the mind has difficulty trying to relax due to stress, this unable the person to sleep as their thoughts will be plagued by distress. Another reason revolves around the body’s internal clock which is disrupted with its day and night cycle. This is most commonly found in adolescents to young adults as their hormones start to change.
Sleep Maintenance Insomnia – This is classified as having difficulty maintaining sleep for long durations. This form of insomnia is common with the elderly, probably due to the decreased melatonin production of the brain. People who suffer from this form of insomnia can fall asleep without problem but will most likely find themselves awake in a matter of hours. This causes some very unsatisfactory sleep as the body is never able to truly recharge its energy.
Early Awakening – This is a more serious type of insomnia. People with this type will mostly likely have no trouble sleeping but will always find themselves at a state of restlessness during the early mornings. This is a type that is most common with people who are also experiencing depression.

Kinds of Insomnia

The sleep disorder known as insomnia is not an ailment but is a condition that is defined by several symptoms all revolving around the lack or difficulty of sleeping. Insomnia can be caused by several factors and listed below are some forms of insomnia that is quite common worldwide.

Transient Insomnia – is widespread type of insomnia and is experienced by almost 60% of adults during certain points of their lives. This insomnia is seen as difficulty of sleeping that can last up to a week and will mostly likely disappear afterwards. This can be caused by stress, jet lag and other factors. It can be treated using short term sleeping medications, natural remedies and relaxation methods. What is important for those who are suffering from Transient Insomnia is to ensure that it will not develop into a more serious type by changing some habits that may have caused this in the first place.
Short Term Insomnia – This type of insomnia commonly last between 1 to 3 weeks. This type is most commonly caused by stress with treatments focusing on lifestyle changes and eating habits. It is important to pinpoint the cause of short term insomnia and make the proper adjustments to help treat this condition.
Chronic Insomnia – A severe form of insomnia is the Chronic Insomnia. This is categorized by a person’s inability to sleep that can last up to 3 weeks or more. Those who suffer from this type of insomnia is advised to consult doctors as it can cause a domino effect that will cascade into more serious health problems. Drugs are often used to help stave off insomnia temporarily but it can cause side effects and might be habit forming as well. Because of this, doctors recommend using all natural home remedies instead like adjusting lifestyle/bed time habits and relaxation techniques and using drugs only when absolutely necessary.
Mental Illness Insomnia – This type of insomnia is a long lasting condition that is usually caused by mental illnesses. Mental illness or conditions that are usually connected to this type of insomnia are manic depressive disorder and schizophrenia. This is treated with the help of a doctors as it involves the use of various types of medications.
Fatal Familial Insomnia – One of the most dangerous types of insomnia is fortunately quite rare. This is actually a genetic condition passed down and is caused by a malformed protein in the genes. There is a 50-50 chance of passing this down to the child if one of the parents has this condition.

Symptoms will usually start appearing at around the age of 50 and can be fatal when left uncheck. This type will slowly cause the individual inability to sleep to the point that it will be impossible for them to actually have one. This is a fatal type of insomnia that is affecting at least 28 families worldwide.

These are the 5 common types of insomnia. This is a condition that must not be taken likely as it can cause even more health problems when left unchecked.

Does Melatonin Really Treat Insomnia?

Is Melatonin the Key to Treat Insomnia?

Most people will have a bout of sleep trouble every now and again. But the same could not be said to several people who have difficulty sleeping or sleeping for any amount of time every night. These people have a condition called insomnia wherein they are unable to get the right amount or any sleep at all. It is estimated that 60 million citizens of the U.S. has some trouble sleeping.

Sleep aid medications are readily available to the public to help them get some well deserved sleep but these solutions are mostly short term and others will even include some unwanted side effects. Fortunately, there might be another option that is just as effective if not safer to use.

Using Sleeping Medications and their Side Effects

Sleeping pills are usually prescribed by doctors mainly for those suffering from short term sleeping troubles. Doctors will prescribe drugs with benzodiazepines and while this can actually help an individual get some shut eye it is not a permanent treatment for insomnia. There are easily acquirable medications available but these are also not the answer to insomnia. These over the counter sleep aids can and will not be as effective within a couple of weeks as the body builds up immunity from the drug. Another issue with over the counter sleeping pills is that they can be habit forming and stopping the use of the medication can cause some kind of withdrawal syndrome which will make their insomnia worse.

Melatonin Supplement as an Alternative Treatment for Insomnia

First of all, what is melatonin? Melatonin is a naturally produced hormone within the brain, more specifically in the pineal gland. Researchers are still pretty much in the dark when it comes to any information about this hormone but they have connected it with sleep.

Studies have shown that during day time melatonin levels in the brain are quite low compared to night time. They have deduced that melatonin levels are connected to our sleep and wake cycle. This is why most doctors believe that melatonin supplements are safe and can help treat insomnia naturally.

While Melatonin is considered relatively safe, there are still some health precautions that should be kept in mind before trying out any melatonin supplement products.

Pregnant women, children and people under some form of medication or at a high enough blood pressure level should refrain from using melatonin supplements.
Melatonin may cause some negative side effects for people who have depression, seizures and diabetes to the point where it might worsen these already present conditions.
It is imperative that individuals do not take melatonin with an exceptional dose of sleeping medications as it can be fatal.

Melatonin might also have some unwanted reaction with following medications:

Medicines that can slow blood clotting.
Fluvoxamine
Immunisuppresants
Birth Control Pills

How effective is a Melatonin Supplement to Cure Insomnia?

In terms of its actual effectiveness in combating insomnia, melatonin currently has a couple of tests and researches that helps back up its claims. These tests that were conducted in 2005, while small in scale and not as conclusive, showed that individuals who took melatonin were able to sleep 4 minutes faster than normal and have increased their sleep quality and duration by 3%. At the moment, melatonin supplements will have a bigger impact for the elderly. Melatonin productivity decreases as a person ages and is the cause for many sleep disorders in the elderly. By giving them the right amount of melatonin supplements daily, researcher believes that those suffering from sleep disorders due to old age will be able to sleep better at night.

Melatonin Supplement Conclusion

Melatonin is derived from natural hormones that our brain produces and as such, is believed to be non-habit forming. It appears to be effective based on the short term tests that was conducted but long term benefits are yet to be seen but is promising to say the least. Dosage of melatonin varies from person to person but it is recommended that it is started at 0.3 milligrams. For now, melatonin is showing great promise as an all natural remedy for insomnia.

Treating Insomnia With Acupuncture

Acupuncture is now being hailed a viable alternative to conventional medicine. Acupuncture involves needles, fortunately however, it is not a painful ordeal and the benefits are tremendous. The role of Acupuncture in treating insomnia can be traced back to ancient times and probably has its origin in China. The Chinese however, have managed to perfect it even further, largely drawing from ancient Chinese Medical practices to strengthen benefits.

In order to understand the nature of acupuncture, you must comprehend the concept of “qi” which really means life force or life energy. Qi travels through the body via what is considered “meridians.” You are diagnosed as being healthy if the “qi” flows unobstructed. Wherever there is blockage it will manifest itself as either a condition or a disease. Acupuncture remedies this by freeing the “meridians” and removing the blockage. This is achieved by sticking very small and slender needles into the body. It is believed that there are 2000 “meridians” points in the body and insomnia may account for twelve or more.

Acupuncture should be professionally done

This is a holistic alternative method that takes your general medical history into account. If you are suffering from insomnia, it is important to determine the type of insomnia, your sleep schedule or lack thereof, your overall mental and physical health. Be prepared to have your tongue checked ( since it can be used as an indicator of your overall health) and your overall dietary practices will also come under scrutiny.

You may not be fully able to relate to the philosophy behind acupuncture but I would recommend that you try it because Western medicine tend to treat the symptoms (focuses on releasing happy hormones in the case of insomnia) but acupuncture tries to determine the root cause and this really is something remarkable and it is a practice we should consider adopting.

Acupuncture; An Insider’s View

Many people who have experienced acupuncture, attest to feeling a sense of relief at the initial stage. In fact must people report a unprecedented and inexplicable sense of peace. There is usually a flood of warmth in the affected areas and this really does indicate that acupuncture has some level of effectiveness and it would be in your best interest to try it in the treatment of insomnia.

Is acupuncture for you?

Acupuncture may be used to treat most types of insomnia but if you suffer from sleep anxiety then you will need another type of treatment but it is a safe bet for all others.

Finding a Good Acupuncturist

Whether or not you find an acupuncturist within a reasonable time frame depends on where you live. The best way to go would be by referral from someone you know and whom you trust. Another way would be to ask someone in the medical field; a physician, a physiotherapist etc. You may also browse online and sites such as Acupuncture Today, American Association of Acupuncture and Oriental Medicine are good places to begin. Lastly you may simply use the telephone directory and research that person’s credibility. It is worth a try!

The Risks of Sleeping Pills

Sleeping pills are legitimate medications for helping people with insomnia get a good night’s sleep. However, while these sleeping aids are helpful for treating insomnia some people seem to forget that there are also risks in using these types of medication. It is important for those who suffer from insomnia to know the proper use of sleeping pills in order to prevent side effects and dangers that may arise from misuse of the said medication. Before turning to sleeping pills here are some of the risks you are opening yourself to in order to better educate you about the proper use and dosage of this medication.

The Body Will Build Up Tolerance over Time

This is a pretty common knowledge for those who have some inkling on how medications and human bodies work. Your body will be able to build up its immunity from any drug once you have taken it for a long enough time. This means that while it may have worked perfectly for you at the beginning, a week or month or so of continuously depending on this medication will boost your body’s immunity to the drug which may force you to take higher dosages. This in turn will open you up to other risks such as overdosing from the medication which can lead to difficulty in breathing while asleep which could be fatal.

Drowsiness

Studies have revealed that certain types of sleeping pills are strong enough that traces of the sleeping medication is still present within the body in the morning. This is a huge cause of concern especially to individuals who need to work as it can cause drowsiness and may hinder alertness and lower your reflexes. This is the reason why the FDA has required all medicine manufacturers to reduce the recommended dosage for sleeping pills. It is now advised to use sleeping medications only if you can afford at least 7 hours of sleep.

Sleepwalking and Loss of Memory

Some of the side effects that can arise from taking sleeping pills are sleepwalking and memory loss. In some cases, people who are taking sleeping pills also report some erratic behaviors. While not a widespread side effect of taking sleeping pills, it should still be noted as these can be rather dangerous and if you or anyone you know are having these side effects it is best to consult the doctor immediately.

Instability and Vertigo

There are cases when those who are taking sleeping aids will have problems with their balance and will have a higher chance of falling down or slipping. This can also be attributed to drowsiness but at a more serious scale is the body’s own ability to sense its center of gravity is severely dulled by the drug. This can cause injuries and accidents so always follow proper dosage and drinking schedule.

Known to Cause Cancer and Death

Current medical studies have discovered a connection between the chances of developing cancer and sleeping pills. A study that was published in 2012 showed that there is indeed a connection between sleeping medications and cancer development as studies pointed out that most cancer patients used sleeping pills sometime in their life. While these results are alarming it does not guarantee that sleeping pills will cause cancer, it is just that there will be a higher chance of developing the ailment if you use sleeping medications for prolonged period. Studies have also revealed that lifestyle changes and a more positive frame of mind can be just as effective in curing insomnia as sleeping aids.

Withdrawal Syndromes

Taking sleeping pills can cause the individual to become dependent on the drug and may have a hard time of stopping their use and dependency to it. There are cases wherein several individuals experience what is called a “rebound insomnia.” Rebound Insomnia is a condition where the individual feels as if their insomnia has gotten worse after stopping medication. If you wish to stop the use of sleeping pills then consult your doctor and plan a step by step strategy that will ease you through the process. Rather than abruptly stopping sleeping pill use or going cold turkey, it is actually easier on the body if you lower the dosage until you finally get it out of your system naturally over time.

Curing Insomnia with Vitamin and Minerals

Poor eating habits or a general lack of important nutrients can lead to sleeplessness or chronic insomnia. It is indeed true that we are what we eat and it turns out that in this case, what we consume does affect the quality of our sleep. Therefore, the importance of maintaining a balanced diet cannot be stressed enough.

We will now examine the vitamins and minerals that can assist in battling insomnia. Be mindful however that you will probably not witness changes until you have consistently taken your vitamins and minerals over a course of two or more weeks. Additionally the rate of vitamin absorption also slows down with age.

Vitamin B Complex

It is in your best interest to get the required amount of B Vitamins. However some are particularly effective in promoting a restful sleep. They are as follows:

Vitamin B3 (niacin): This vitamin plays a vital role in keeping tryptophan ( a sleep inducing amino acid) at the required level. It helps you to fall asleep easily and lowers the likelihood of restlessness during the night.

Vitamin B5 (pantothenic acid): is a stress reducer and a lack of B5 can result in constant wakefulness and resultant tiredness.

Vitamin B9 (folic acid): is highly required since a lack of this vitamin usually results in insomnia.
Vitamin B12 (cobalamin): helps you to fall asleep and regulates the circadian rhythm or sleep pattern.

Please note that if you smoke, drink or use contraceptives you are more inclined to absorb these vitamins more rapidly and you will need to increase your dosage.

You may get B vitamins from molasses, potatoes, bananas, fish, turkey, liver, liver oil and nutritional yeast. However B Vitamins can also increase the energy levels in some individuals and so you should consider taking them for a week or more and specifically two hours before bedtime in order to determine how your body responds to it.

Calcium

Calcium relaxes you and is necessary for blissful sleep. The smallest hint of calcium deficiency will lead to stiff muscles and insomnia. Calcium can be found in dairy products, nuts, oranges, broccoli, eggshells and some fortified food or beverages. This is best taken with Magnesium and Vitamin D since both are necessary for effective absorption.

Magnesium

If your magnesium levels falls below that which is necessary then it will negatively affect your central nervous system. Magnesium can be found in grains, molasses and kelp.

Copper and Iron

There is evidence of a direct correlation between copper and iron deficiencies and insomnia. However it is important that you do not take more than the required dosage as this will have adverse effects.

Melatonin

Melatonin is a hormone that sends a message to the brain that it is dark and time for bed. Some physicians however, are reluctant to prescribe it because it functions as a hormone but there is currently no proof that taking it is harmful. Nevertheless, you should take it in low doses and desist from taking it on a regular basis.

Essential Vitamins For Insomnia Prevention

Essential Vitamins to Treat Insomnia

Insomnia is a disorder wherein an individual will experience difficulty sleeping. This can lead to several health problems as lack of sleep will severely decrease your body’s immunity and will also affect you mentally as it can dull your senses and reflexes. Caffeine, stress and alcohol are the common causes for this disorder and by avoiding these and having a healthier lifestyle you can avoid developing sleep disorders. In order to further help prevent this disorder from affecting you there are vitamins that you can take as well.

Vitamin A

Vitamin A is an essential vitamin for our body as it helps promote healthy teeth, skin, bones and mucous membrane. Studies have also shown that Vitamin A is a major factor in healthy brain functions such as sleep quality and memory. We can obtain Vitamin A by eating meat, eggs and milk to name a few. Vitamin A supplements are available in drugstores but it is important that you do not exceed the proper dosage as it can lead to some unwanted side effects.

Vitamin B12

When it comes to our body’s red blood cell production and metabolism it is Vitamin B12’s time to shine. It has been proven in studies that Vitamin B12 deficit can lead to sleep disorders, weakness and anemia.

Doctors recommend 3mg of Vitamin B12 daily will help improve sleep, mood and concentration. Vitamin B12 can be obtained by eating shellfish, eggs, meat and milk.

Vitamins C and Vitamin E

Vitamins C and Vitamin E are essential to the body as it helps boots immunity and are effective antioxidants to help flush out free radicals from inside our body. Vitamin C helps relieve a person of oxidative stress which is found in sleep apnea patients. Vitamin C and E supplements can help improve the quality of sleep a person gets and assist in balancing a healthy sleep pattern. However, it is important to keep in mind that overdosing on Vitamin C can cause diarrhea and stomachache while excessive intake of Vitamin E may be fatal. Vitamin C is naturally obtained by eating citrus fruits and leafy vegetables. Vitamin E can be found in nuts, corn and wheat.

Vitamin D

Vitamin D is an important vitamin that helps promote growth and strengthen bones. Lack of proper Vitamin D in the body can lead to sleeping disorders. In order to prevent this from happening it is important that we include dairy products and sea foods to our diet. Our body can also produce Vitamin D from being exposed in sunlight. For those who do not have the luxury of enjoying the sun’s rays as often as they want there are Vitamin D supplements available in health and drugstores.

Keep in mind that as is the case with other vitamins, over dosing can lead to side effects such as muscle pains and kidney stones.

Insomnia can be avoided by eating healthy and proper exercise. These are the essential vitamins our body needs and it is important that are able to maintain healthy levels to not only prevent insomnia but also stop other ailments from developing.

Dopamine and Insomnia

Insomnia is a condition that can affect all aspects of your life. The lack of sleep will inevitably leave you drained both physically and mentally. It will affect not only your personal life but also you professional and social life as well. This is a serious condition that can leave a person at such an adverse state and must be treated as soon as possible.

Insomnia

Insomnia is a condition wherein a person experiences sleeplessness or lack of proper sleep. Based on a current study, this is one of the most common disorders that physicians encounter. Insomnia can be diagnosed by using the DSM-4 TR book and by taking into account the person’s statements about his own difficulties in sleeping and basing it off a set of criteria. As there are several types of insomnia it is essential that doctors are able to differentiate which one the patient has in order to develop the proper treatment strategy.

Sleep Disturbance and Sleep Disorder

Difficulty sleeping does not always mean that the person has insomnia. It can only be called a sleeping disorder once it starts affecting you mentally and physically. Insomnia is usually caused by stress, intermittent insomnia for example is a type of insomnia that usually lasts for a week and can be treated by natural means such as relaxation methods and medication. When it comes to more serious types of insomnia that lasts more than a month, medical intervention is necessary once the cause of the disorder has been discovered.

What are the Causes of Insomnia?

Insomnia can be caused by a variety of reasons. It can be caused by taking stimulants that have caffeine or it can also be caused by physical ailments that cause pain and discomfort. Another factor in the cause of insomnia could be psychological such as bipolar disorder, stress and depression. Psychological causes are seen to be the biggest detriment as it will usually take more time to treat. Environmental factors can also be the cause for sleep disturbance such as outside noise and temperature.

Insomnia and the Dopamine Effect

There is a connection between the level of dopamine and sleep. Dopamine levels will have some massive effects on the human mind and body depending on its production. Low level of dopamine can cause depression and dulled concentration while high levels of dopamine can make the person feel hyper. Dopamine is currently being studied as one of the causes of insomnia as imbalance with this neurotransmitter can have some negative effects on the body, with one major side effect being sleep disorder. However, it does show some positive elements.

Reversing the Dopamine Effect

Medications that contain dopaminergic ingredients can be prescribed to patients who are suffering from sleep disorder. Depending on the type and cause of insomnia, this medication can help the person acquire some much needed sleep. However, as stated earlier it is important to know what triggers the particular bout of insomnia.

Using dopamine agents may also backfire if the cause is diagnosed incorrectly. In this instance, doctors will prescribe standard sleeping pills. Dopamine is still being researched today on how it affects insomnia, it may hold the key to one day beating this disorder but it is still a long hard road ahead.

Insomnia During Pregnancy

Insomnia Cure Guide: Pregnancy and Insomnia

Pregnancy is a delicate stage in a woman’s life as well as the child she is bearing. The third trimester is undoubtedly the most stressful as you will be checking if everything needed has been bought for your soon to be new member of the family, ensuring that your home is perfectly safe and getting yourself mentally and physically ready for delivery.

One factor that adds to a woman’s stress during pregnancy is pregnancy insomnia. Insomnia is in fact quite common with pregnant women but that does not mean we should let the pressure that lack of sleep can cause to anyone, especially to a woman in her pregnancy, let it run its course unabated.

What Causes Insomnia with Pregnant Women?

Studies have shown that most pregnant women suffer from some sort of sleep disorder. Of course, the primary cause that is usually pointed out is hormonal imbalance. Pregnant women are prone to mood swings due to their hormones acting up but this can also have an adverse effect on their sleep.

There is also the issue of anxiety of having a baby for the first time which will no doubt be a huge factor for loss of sleep. Due to their pregnancy, women avoid sleeping pills as it might have a negative effect on their child. This is why it is vital for them to have access to natural sleep disorder remedies.

Natural Remedies and Methods for Pregnancy Insomnia

A good first step to take is by making sure that you are at ease when you lie down on the bed as this helps your mind and body register that it is time to sleep. You can also perform some relaxation techniques before bed time. A nice bubble bath will do nicely and why not include aroma therapy oil as well as it will help you calm your mind and body.

If you still find yourself unable to sleep while lying on the bed then you should get up as there is no point in forcing yourself to sleep. Why not grab a book for some light reading or just walk around the house for a couple of minutes to get your mind off the fact that you are having difficulty sleeping.

However, if you still find yourself unable to get some shut eye then why not listen to something soothing. A lot of people love the sound of white noise when sleeping, others like the sound of rain and some want to listen to audio books. It is up to you and you can easily download apps from your smart phone that enable you to listen to relaxing ambient sounds.

If you still find that you are still having some difficulty sleeping then you might want to consult your doctor to prescribe you some safe sleep disorder medications. There are several herbal remedies used to treat insomnia found in your local drug store but remember to always consult your doctor first.

It is important for pregnant women to ensure their safety as well as their child. Do not always resort to medications, especially over the counter drugs, to help treat your pregnancy insomnia. Make sure if you are going to take sleeping aid medication that they are perfectly safe for you and will have no adverse effect on your child.

Insomnia and Weight Gain

The question: I’m concerned my insomnia may be causing my weight gain. Can this be verified? Can your diet influence the quality of your sleep?

The answer: Yes there is substantial data that points to a correlation between a lack of sleep and weight gain and this is especially true when it comes to packing on those extra pounds in the abdominal region. Research has shown that when you do not get sufficient rest your body’s metabolism slows and it secretes hormones that increases your appetite causing you to eat more.

Interestingly, sleeplessness also increases cortisol which is also known as the stress hormone. If this hormone is consistently secreted then it is likely to lead to fat build up around the abdominal lining. Even though the findings indicate that insomnia can result in weight gain. This however, may not necessarily be the case, because there a myriad of factors that may also be responsible. Your calorie intake, the food you eat, the portion that you eat, when and how often you eat, all play crucial roles in determining whether or not you will witness an increase in you body mass index.Nevertheless, chances are you may however need to change your diet. First of all, you should examine how much caffeine you consume on a daily basis.

Consuming more than a few cups can leave you hyperactive as your nervous system becomes overactive and this can lead to insomnia.

In fact even a few cups of caffeinated coffee can contribute to sleeplessness because caffeine reduces the effectiveness of adenosine a sleep inducing chemical found in the brain.I would therefore recommend that you refrain from having caffeinated drinks at least eight hours before you retire. In fact, it would be in your best interest if you could eliminate caffeine from your diet. However, if this is much too great a feat for you to achieve,then reduce your daily intake to no more than 200 milligrams of caffeine.Alcohol consumption can also throw your sleep cycle out of sync and can result in you being up at some odd hours at nights. Eliminate alcohol for a week or two and see if this will stop your insomnia.

If you are struggling to have a good night’s rest then that late night meal could very well be the culprit. Be sure to give yourself at least a three hour window before you tuck yourself in and be mindful that a large serving,especially one that includes a lot of fat will come back to haunt you after the clock strikes midnight.

Have a protein rich breakfast and lunch since the dopamine will keep you active and mentally agile but keep away from a protein rich diet at night. Lastly, do not consume fluids within two hours of going to bed so that you will not be prematurely awakened by primal urges.If you still struggle with insomnia after following this dietary regime, then you should seek medical advice in order to pinpoint the direct cause. Good luck!