While everyone experiences insomnia to some degree, those who have chronic insomnia feel there is no cure for them. Before one can cure the condition it’s essential to find the underlying cause. There are many reasons people have insomnia and in varying degrees. Some people have trouble falling asleep while others have trouble staying asleep. The cause of the sleeplessness varies from person to person but before you can begin to treat the condition you must evaluate and analyze the cause. While there are many different things that may contribute to insomnia, the ten must common causes are as follows:

1. Inconsistent sleep patterns. For good sleep it’s important to go to sleep and wake up at approximately the same time every day. Many people have a tendency to stay up extremely late and wake up extremely late on their days off which disrupts their normal sleep patterns.

1. Eating heavy meals too close to bedtime. Your body needs time to complete the digestive process, and if you eat your dinner too close to bedtime you will have trouble falling asleep. While work schedules may sometimes affect this process, especially those who may work both a full-time and part-time job without a break in between, eating late will definitely have a detrimental effect on your ability to fall asleep.

1. Going to bed hungry. This is something many people attempt to do, especially when they are trying to lose weight, and it is one of the worst things you can do for sleep quality. Many people read the advice of stars who say they don’t eat after 6 p.m. and think it is the perfect solution. Instead of trying to go to bed hungry and not be able to sleep, try having a small high energy snack. Serotonin is believed to be a natural sleep aid and is present in many chocolate products—you don’t have to sacrifice your diet but have a small cup of sugar free chocolate pudding or sugar free hot chocolate.

1. Going to bed exhausted. While it seems to make sense to wait until you are tired to go to bed, you don’t wait to wait until you are completely exhausted or you will have trouble going to sleep.

1. Getting too many sleep aids.

1. Smoking

1. Overuse of caffeine

1. Temperature in room too hot or too cold

1. Inability to relax after going to bed

1. Lack of exercise. While you don’t want to do too much close to bedtime, a little bit of light exercise can actual relax you and help you fall asleep. It can be something as mild as just take a ten or fifteen minute walk outside.

While people may have other reasons they have difficulty sleeping, these are the most common reasons and the ones easiest to address. Some people have chronic insomnia that is related to health conditions or medications they must take; it’s difficult to control those causes. However, if you work on some of the other causes you can at least reduce some of the bouts of insomnia that your health conditions and medications cause.

I came across some information that I found surprising. Most doctors recommend that you abstain from drinking caffeine after 2 pm. I thought that this was amazing, I mean how many of us enjoy a caffeinated beverage with dinner or a nice brew of coffee after dinner; apparently, it takes a long time for the caffeine to dissolve, and to completely leave our bodies only once this occurs we can start to relax. I decided to see if this was true and I soon realized that it’s much harder to do than I thought.

I found out that after eating a big meal I had become incredible custom to that much needed caffeine boost and avoiding coffee or stimulants I fell asleep watching television. I did notice that I slept better than I have ever slept before, I got to sleep right away no tossing or turning, I didn’t wake up half way through the night and when I woke up the next morning I felt much more alert even before my morning brew.

I have decided to make this one of my permanent rules when I get home from work I stay away from caffeine unless I don’t feel like I am going to be able to make it to bedtime of course. I hereby issue you the same challenge you may find it difficult at first but I encourage you to stick to it.

I would like people to try this simple and easy method and see if it works for them. In one of my other articles I wrote about the over use of stimulants and relaxants or as I called them uppers and downers. This is your chance right now to remove yourself from this negative cycle and stop your body from working against you and help it work for you. Not to mention think of all the money you will save on sleeping pills and coffee.

Bill Hanson

With age the body experiences some changes in sleep patterns. It is necessary for aged people to alter their lifestyles in order to cope up with sleep problems. It is extremely important to figure out the cause of the problem and search for the appropriate solution.

Some Solutions For Seniors That Can’t Sleep

Senior years are basically meant for relaxation and rest. As all the responsibilities of raising a family get over by this age, we usually think that the sleep problems might recede. But reality often turns out to be very different. Actually sleep problems elevate significantly with the increase in age. More than sixty percent of the senior citizens experience sleep problems. Generally after the age of 65 a person not only sleeps less but also experiences troubled sleep.

Unfortunately seniors that can’t sleep do not seek any treatment for sleep problems. Eventually sleep problems lead to decreased sex drive, poor memory and undue fatigue. Researchers conclude that the factors, which affect sleep patterns in senior citizens, include stress, lack of exercise and pain. Even diseases and illnesses fall among underlying causes as sleep is also affected by the medicines taken by an aged person.

There are some tips, which might work for the seniors that can’t sleep. As the body gets old, the capacity of the body to tolerate chocolates, nicotine or caffeine also decreases, hence the intake of such substances should be limited and especially late in the evening. It is important for the aged to follow a proper and regular schedule, even on weekends. They should get up and go to sleep at the same time everyday. This routine helps the body to understand and regularize sleep patterns. Regular exercise at fixed hours must be included in the daily routine of elder people. Late afternoon is apt but you can also indulge in some light physical activity a few hours before bedtime. These exercise sessions help you to sleep better. Expose your body to natural sunlight during the daytime so that the internal sleep clock can remain well adjusted.

You must not take the help of alcohol to sleep. Not even small amounts should be taken as alcohol makes it difficult to maintain deep sleep during the whole of the night. You may fall asleep quickly by alcohol intake but you are sure to wake up sooner and won’t even feel rested. The general rule is to bring some potential changes to your lifestyle so that you can regulate your sleep patterns. Sleep in a well ventilated bedroom, choose comfortable bedding and avoid any kind of noise and light disturbance. Your bedroom plays a significant role in sleep, hence arrange the room with pastel colored accessories, which are believed to help maintain proper balance levels according to Feng Shui principles.

As you get older you must maintain a balanced diet so that the body can meet the nutrient requirements. Inadequate levels of magnesium and iron also contribute to disturbed sleep. It is advisable not to take heavy meals just prior to going to bed. Your meal should be taken at least a few hours before going to sleep. You can also try some herbal remedies, which are capable of triggering the hormones and neurotransmitters associated with inducing sleep. However it is a must to seek the opinion of a doctor if these remedies do not work for seniors that can’t sleep.

When kids can’t sleep, it can be a nightmare for their loving parents. Here are some useful tips on how to handle sleeping disorders in children.

As adults, many of us are reluctant to seek advice when we have trouble sleeping. We assume it’s related to a source of stress or frustration and silently hope that when we solve that problem we will also solve our sleeping problems. But when it’s your child that can’t sleep it’s a whole other issue. The good news is that most sleep irregularities are temporary. Remember that regularity is crucial to good sleeping habits in both children and adults. If your children are not on a steady schedule then it’s time to put them on one. Here is a list of tips that will set your children up for a good night’s sleep:

No caffeine. Ideally kids shouldn’t have caffeine at all, but society and clever marketing have us convinced that it’s an acceptable choice for our children and ourselves. Thus caffeine is a regular culprit when kids can’t sleep. If you are going to allow your children to have caffeine, then make it a special treat and limit it strictly to morning and afternoon meals.

Establish pre-sleep routines. At least an hour before bedtime, your child should start their pre-sleep routine. For most kids, this includes brushing their teeth, bathing, putting on their pajamas, and having a story read to them or having their parents tuck them in. These simple routines can be done at home or while away on vacation and signify to your child both consciously and subconsciously that it’s time to prepare for sleep.

Know what your children need. Many times it’s not that kids can’t sleep, it’s that they don’t want to, but being lenient about bedtime is one of the biggest and most harmful mistakes a parent can make. A surprising majority of the population thinks that eight hours is not only the ideal amount of sleep for them but for their children too. In truth, children between the ages of five and 12 should still be sleeping 9 to 12 hours a night. Progressively later bedtimes for children in this age group have led to a large number of sleep-deprived children. Don’t let yours be among that number!

If your child seems tired during the day and especially if they are falling asleep during the day, then they are not getting enough sleep. Remember to model good sleep behaviors in your own life, and to be considerate of your child’s sleeping needs when you are still awake (lower the TV volume, shut off lights that are visible from their room, etc).

While virtually everyone will have sleep problems at some point in their life, there are some situations that are better handled by professionals. How do you know when to go to a doctor? You should go to a doctor any time that your kids can’t sleep due to physical discomfort. You should also get medical attention if you suspect your child has a sleeping disorder and their sleep loss has continued for an extended period of time. Finally, if your child is sleeping but has irregular sleep patterns or is still tired when they wake up, consult your doctor about possible solutions.

We were lucky enough to have the zen doctor himself write an article exclusively for cantsleep.com!
I am definitely going to try this, let me know your results!

Enjoy the article and check out his website.

“Meditation breath therapy has been used over centuries to relieve tension
and stress in the body, mind, heart and spirit. It’s a great practice to use
before bedtime because it relaxes the body, softens the drivenness of passing
thoughts, and creates a sense of harmony in your heart and spirit. Over a period
of time, you will find that it is easier to let go and drift off into the
natural embrace of sleep. Be patient and compassionate with yourself. Don’t
let your mind talk you out of it. Know that as long as you are sincerely
practicing the breath therapy, you are accomplishing the meditation whether your
mind quiets down or not. Your body can deeply relax even in the midst of passing
thoughts. I have complete faith in you. Trust the method, the process and the
natural wisdoming that arises within your only moment body.”

with blessing, Dr. Bonnici
****

A BREATH THERAPY THAT RELEASES
THE COMPASSIONATE EMBRACE OF SLEEP
********
By

Andrew Shugyo Daijo Bonnici, Ph.D.
Humanistic Psychologist & Zen Meditation Master
****

****

****

*As you are lying down on your bed, place both of your hands on top of your
lower belly, one on top of the other, just below your belly button. Begin to
breathe into your lower abdomen and fill it up gently on the inhalation like a
balloon. Don’t force the belly to expand, just gently let it expand of
itself. Moment by moment, begin to nurture an intimate relationship with the
precious mystery of Breath.
*

*As you inhale, breathe deeply into your lower belly and know that you are
breathing in the Healing Energy of All Life. As you slowly exhale, know that you
are releasing the body’s natural toxins and the emotional toxins of fear,
dis-ease, worry and anxiety.
*

*Allow each exhalation to release you from the shackles of stress, anger,
tension, doubt and self-pity. Consciously breathing in and breathing out, let
passing thoughts come and go. Just focus on the passage of your breathing.
Continue to rest your awareness in the felt sensation of your lower belly as it
expands and contracts.
*

*Inhale the precious Breath of Life into your lower belly, the Center of your
Body and Being. At the end of your inhalation, in the midst of your pause, sense
the warmth and the expanded skin of your lower belly. There you can feel the
true sensation of Being faithfully, courageously and deeply present in your
Body.
*

*Once again, slowly exhale and release your grasp on all past and future
concerns and worries. Open to the truth that Change and Impermanence are exactly
the Wisdoming Nature of your Whole Life. Know that you are always being Born
again and again moment by moment.
*

*Breath by breath, trust yourself to let go with faith into the resting wisdom
of your only moment body. Have deep confidence in your ability to drop your
awareness from your head into the center of your lower abdomen. Let that lower
belly sensation relax your whole being. Enjoy that warm sensation and gently
drift into the compassionate embrace of sleep.

View Dr. Bonnici’s Homepage at
http://www.zendoctor.com