5 tips for a good night’s sleep to take your back pain away

There are some real dangers that can follow in lack of sleep. It has been well known amongst MDs and scientists for decades that our lack of sleep has more negative side effects than just making you tired and the loss of general feeling of well being. We are born with a natural ability to go into a deep, rejuvenating sleep that helps us handle the hard struggle for life. We loose this ability slowly with age.
In our modern society, we loose it probably faster than ever because of the demanding nature of our time.

A considerable amount of studies show that insufficient sleep leads to a numerous of health conditions, according to a recent study done at NIH (National Institutes of Health”rel=”nofollow”) even death will/can eventually follow.

There are also dangers associated with prescription sleeping drugs that you should be aware of. If you are sceptical to taking such drugs, there are many ways you can improve your sleep without having to rely on potentially addictive and dangerous meds. Therefore if you suffer from difficulty sleeping, I strongly recommend you to read about and implement the strategies that follows here.
Before we look into the sleep improvement tips, you must know that it is important that you understand what causes sleep problems to arise in the first place.


What can cause lack of quality sleep?

Firstly, it is a fact that many people have a harder time sleeping with age. In fact, according to the Clinical Journal of Psychiatry, about half of all people aged 65 and upwards have insomnia in one or another form.

However, insomnia does not just affect seniors; it’s also affecting younger adults and even children in alarmingly growing numbers. Therefore, aging is not the only factor to consider·
 
Below is a list of the most common factors we know that has an impact on sleep:
1. Reason: Injuries and pain

If you have an injury, general illness or chronic pain, these factors will of course contribute to sleeping problems. Many people who are dealing with an illness, injury or condition physically have trouble sleeping due to pain and or the inability to feel well being.

If you have pain and illness you are more likely to feel defeated, depressed and are unable to handle stress well as before. All of this may contribute to difficulty sleeping as well. This can be a viscous cycle hard to get out of.

The happy news is that there are a number of things you can do to improve your sleep that should be effective and safe to use.

It is a myth that you need less sleep with age


It is an old saying that lack of sleep is a part of the normal aging process and that because you slept less, that meant your body didn’t need as much sleep as it used to when you where younger.

Newer studies have shown that just because you may be getting less sleep, it does not mean your need for sleep has decreased. Your body still needs the same amount of sleep, but it just isn’t sending these signals to the brain anymore.

What is the sufficient amount of sleep ?

This is not easy to pin point, as we are all different. Although science has shown that most people need 6-8 hours of quality sleep as a rule. That does not mean that some people you can’t function on less, but in the long run, it could harm you.


2. Reason: Prescription Meds

Many prescription drugs can cause insomnia. Ask your doctor if your med is one of them!3. Reason: Hormonal Changes

This is more likely to affect women, hormonal changes can have a big impact on your sleep.

PMS, menstruation, pregnancy and menopause can all impact the ability to fall asleep, stay asleep and get quality deep sleep. And if you are a woman, chances are the you’ve already experienced some of this.

The good news is, this is usually short lived and can be improved with a combination of strategies and nutritional and vitamin supplements as well as different minerals.

4. Reason: Stress, Anxiety, and Depression

If you have problems dealing with stress, anxiety can lead to trouble sleeping and staying asleep.

Minor and major depression can also be a factor either causing and or contributing to sleep problems. And also the reverse is true· meaning sleep problems, can create stress, anxiety and depression. Again a bad spiral hard to get out of.
Therefore improving your sleep is critical and many people find that their anxiety, depression and inability to deal with stress disappear when their sleep pattern changes for the better.


5 Reason: Aging

With age, the production of melatonin”rel=”nofollow” in our bodies decreases. Melatonin plays a major role in controlling our circadian rhythms, which regulate our sleep patterns.

But, there are numerous things you can do to improve the situation Taking a natural sleep supplement with melatonin could actually work very well for you.

Here you can see a list of normal symptoms of lack of sleep:


• weakened immune system
• lack of energy and fatigue
• inability to focus and concentrate
• accidents and falls
• infections
• irritability
• confusion
• stress and anxiety
• depression
• memory problems

I present to you 5 things that should help you falling and staying asleep that has proven to help many others in your situation:

1) Skip the coffee in the late evening. Only a small amount of caffeine even up to 10-12 hours before bedtime can make falling a sleep troublesome! Try to skip the coffee and brown tea (not green).
 

2) Acupuncture. Has been used for over 3,500 years in China, acupuncture has shown to be effective in studies at improving sleep. While not everyone get desired results, it is certainly somethingworth considering.

3) Try some mind- body techniques. After a long day, your brain and body needs to unwind and slow down before you hit the bed. Try to create a ritual for bedtime. Take a warm bath an hour before bedtime, meditate, do some easy exercises or yoga. Try to do your ritual in the same way every evening, preferably in the same place and at the same time. The repetition will tell your mind and body that it is time to relax and sleep.
4) Listen to relaxing music. Research shows that listening to easy music, could be reducing stress and induce sleeping hormones I our brain. So listening to easy music before bed time signals to your body it is time to rest. Therefore, dim the lights and throw some slow jazz or get a copy of some “relaxing sounds” CD’s available out there to help slow your mind and body down for a night of peaceful sleep and relaxation.
5) You can try a natural sleep aid. If none of the above tips and suggestions helps, and if you are one of those people who really have a hard time getting to sleep and staying there, you may want to try a natural sleep aid of some kind. As mentioned before, there is always a risk taking prescription medication. Herbs, vitamins and minerals should always be considered first. One to recommend is the one from The Healthy Back Institute called “Sleepzyme”, which is all natural, and is said to have helped many.We will soon test and review it our selves.

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