Stop Snoring Exercises

Looking for remedies for sleepiness? Start with smoking!

Often where there’s smoking, there’s insomnia.

Nicotine can keep you awake. It’s a stimulant, just as caffeine is. So if your habit is to light a cigarette when you are unable to sleep, you may want to change your habit. Pick up a book instead - you’ll have the added benefit of decreasing the hazard of fire, since you won’t be smoking in bed as you try to fall asleep.

A number of studies have provided clear evidence that cigarette smoking causes sleep difficulties. In fact, insomnia ranks near the top of things smokers complain about. Smokers have greater difficulty falling asleep because cigarettes raise blood pressure, speed up the heart rate, and stimulate brain-wave activity. Smokers also tend to wake up more in the middle of the night, possibly because their bodies are experiencing withdrawal symptoms.

Experiments by Dr. Anthony Kales and his team at Pennsylvania State University showed that when a group of men who had smoked from one to three packs of cigarettes a day for at least two years stopped smoking, they fell asleep faster and woke less during the night. Their improvement occurred despite daytime cigarette-withdrawal symptoms of temporary irritation, tension, fatigue, and restlessness.

So if you are a smoker, deciding to quit cigarettes might very well be remedies for sleepiness and help to cure your insomnia, as well as help you live longer.

Test this for yourself if you wish, although it’s logical to be a non-smoker even if it has nothing to do with your poor sleep. When you have decided on the date to become a nonsmoker, start taking extra vitamin and mineral supplements rich in B vitamins, vitamin C, calcium, and magnesium to help with the tension; and lay in a supply of fruit juice, chewing gum, carrots, celery, popcorn, and other snacks to help you through the first rough days. Then make the big move. Stop smoking for a month, and see if your sleep improves.

Other remedies for sleepiness: Stay away from smokers; when you crave a cigarette, substitute a walk swim, bike ride, or other rhythmic exercise; buy a brand of cigarette that you hate and if you must have a cigarette, have one of those. Pledge to yourself to especially avoid smoking the waking up, the hour after finishing a meal, or the hour before going to bed-the times when smokers most often light up. It also helps to make a list of why you want to be a nonsmoker and look at it every day.

Some people can quit with just these measures, but for many people, the rate of success is better with professional help. You may want to consult with your physician, a psychologist or other therapist, or try a stop-smoking program or workshop recommended by your physician.

The first few days may make your sleep worse, since you could have nicotine-withdrawal symptoms. But don’t make your decision about the sleep effects of not smoking until you have done it for at least a month. Use your Sleep Log and think very carefully about whether you are having better sleep without cigarettes.

Most patients seeking remedies for sleepiness have excellent improvement in sleep when they become nonsmokers, and the improvement is even more dramatic when they also cut down on caffeine and alcohol. And the other health benefits are a wonderful extra bonus.

Get some sleep tonight! There is an all natural cure program for overcoming insomnia or any other sleep disorder. Get the restful, peaceful, full nights sleep you deserve so you can get back to living a normal, happy life!

If you are an insomniac, there are three insomnia solutions you can do right away that will help you. No matter what other factors might be causing your poor sleep, you can do these things immediately and have an excellent chance of helping your sleep.

The three things: Reduce caffeine, limit alcohol, and eliminate smoking.

We know how difficult this can be, so we are not going to insist that everyone do it. Instead, we want you to investigate for yourself the effects of these three things on you.

In this article we will focus on reducing caffeine.

Insomnia Solutions: Reduce Caffeine

Research presented at the 1995 meeting of the Association of Professional Sleep Societies by Dr. Michael Bonnet, a researcher with the Dayton VA Hospital in Ohio, indicates that patients with insomnia typically have a 9 percent higher metabolic rate during both day and night than people who do not have insomnia.

Even though many insomniac patients feel lethargic and slowed down, their bodies act as if they are “hyped up.” When the metabolism of normal sleepers is increased to the same level by their drinking about four cups of normal coffee, the normal sleepers too experience insomnia. The message-most patients with insomnia are hyper aroused anyway, and adding coffee makes this condition worse. (Paradoxically, hyperactive children are often helped by caffeine.)

Caffeine and similar stimulants can cause many more problems than most people realize, and too much caffeine may be a factor in your insomnia. Often, insomniacs are so exceptionally sensitive to this stimulant that they may be unable to sleep after one cup of tea or a chocolate bar in the afternoon.

One study showed that patients who had caffeine-induced wakefulness cleared caffeine more slowly from their bodies. The concentration of caffeine in their blood was higher at midnight- eight hours after afternoon coffee-than it was in other people. Also, sensitivity to caffeine can increase with age. Even if you have had coffee, tea, or cola drinks in late afternoon or in the evening in the past with no trouble, they can start contributing to poor sleep as you get older.

Consuming more than 200 mg of caffeine a day (two cups of coffee, two or three colas, or several caffeine-containing pain tablets) is likely to affect sleep and create the danger of caffeine addiction. In some people, it takes much less–one cup of coffee at lunch or one cola in the afternoon.

So surefire insomnia solutions include reducing caffeine intake.