Wydawca: Tiziana M. Kategoria: Poradniki Język: angielski Rok wydania: 2017

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Opis ebooka Natural Cures For Insomnia - Tiziana M.

This book lists a host of ways you can relieve your insomnia and lookforward to restful nights of deep sleep. While you will definitely findmore than one option that suits your comfort and needs, select only oneor two first. Once you discover what the benefits or disadvantages ofthis particular ‘method’ are for you, then you can move on to tryingother ways of relieving the stress that keeps you awake at nights.

Opinie o ebooku Natural Cures For Insomnia - Tiziana M.

Fragment ebooka Natural Cures For Insomnia - Tiziana M.

 

Table of Contents

Title Page

Chapter 1

 

 

 

Natural Cures For Insomnia

 

Finally getting that much needed sleep …

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1

Table of Contents

 

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Being sure … . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Who gets insomnia? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Why do you need sleep? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Curing Insomnia, Naturally . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Room Conditions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Routine, Routine, Routine! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

Getting Comfortable in Bed . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Exercising Your Way To Sleep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Tuneful Sleep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

Sleeping Partners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

Sleeping Scents . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

Be Careful What You Consume . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

Shower Time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

Pushing Away Worries and Fears . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Feng Shu i . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

Your Mode of Transport . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

Staying Positive and Strong . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Occupying Free Time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

Your Work Habits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

Take A Deep Breath . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

Spa Treats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

Acupuncture . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

A Holiday Might Work! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

Conclusion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

 

 

2

Introduction

 

Physically, you are completely worn out and wish for nothing more than

a good night’s sleep. However, once in bed, you toss and turn,

sometimes not getting a wink of sleep all night. Even when you finally

think you are able to get some sleep, you awaken to find that you have

been asleep for only about an hour.

You can’t seem to concentrate on your work either. You are very

irritable and moody. After a few nights of not being able to sleep, you

seem completely withdrawn from others and are constantly depressed.

Not to mention that with your lack of attention at work, your boss is

probably after you as well.

Sound familiar?

If this has been happening on a regular basis, you could be suffering

from insomnia.

Rest assured that having insomnia is very common. This does not mean

you are weird or crazy, it simply means that you have a problem, and

that you need to identify what factors are causing you to lose sleep

before establishing how you can overcome them to finally get that much

needed snooze.

How do you judge the severity of your insomnia? If you find yourself

not being able to get that much needed few hours more than 3 times a

week and this goes for more than a month, then you are suffering from

chronic insomnia that you need to look into. Anything less is known as

short term or acute insomnia, which can still badly affect you despite

perhaps sounding less severe.

Let’s get a better understanding of the definition and type of insomnia

you actually have. Clinically, two types of insomnia have been

identified. The world we live in and the stress that comes as part of it

often brings on ‘secondary insomnia’. This is the most common type of

insomnia and based on research done by the National Heart Lung and

Blood Institute, it can affect as many as 8 out of 10 people.

How is secondary insomnia different from primary insomnia?

Secondary insomnia indicates that the insomnia you have is being

caused by factors that are related to emotional, neurological or medical

disorders that you are already having. These can include:

• Another illness or condition that you already have (most

commonly related to arthritis, heart and lung conditions).

Neurological disorders such as Alzheimer’s and Parkinson’s can

also cause secondary insomnia;

3

• Emotional factors such as post traumatic stress syndrome, or

anxiety or depression related to incidents in your work or personal

life;

• Your consumption of tobacco, alcohol or coffee. These may be

wonderful to consume, especially as they probably appear unlikely

to actually cause your sleep to falter, but they do;

• Medication that you are already taking for other conditions that

might have an adverse side effect on your sleep or, in this case,

the lack of it.

On the other hand, primary insomnia is not brought on by any single

factor and is a condition in itself that lasts up to a maximum of one

month. While a number of life changes such as emotional upsets, travel,

or even changed sleeping habits (particularly what time you go to bed)

can be related to primary insomnia, there is no fixed factor as to why

primary insomnia comes and goes.

Although it may seem easier said than done, curing or improving

secondary insomnia can be done given time, although this depends on

how soon the causes can be determined and eventually eliminated.

There is the quick fix of going to a doctor to get medication, but this

may do more to mask the condition than get rid of it.

You don’t want to take pharmaceuticals anyway, do you?

You would prefer a natural cure, which is exactly what this is book is

going to show you in the hope that, by doing so, it will help ensure that

you get that much needed sleep!

4

 

Being sure …

Even after reading the symptoms and causes, you are probably still not

sure if insomnia is what you have. Here is a list of things that you can

consider as a way of trying to confirm your condition before we actually

move on to how we can cure it.

Ask yourself the following questions:

• How long has this condition existed and how frequently does it

occur?

• Are you on any medication and why?

• What time do you normally go to bed? Is the timing consistent or

does it vary? If it does vary, why does that variation happen?

• Do you feel well refreshed when waking up, or are you tired

throughout the day?

• Do you have problems carrying out simple day to day tasks?

• What do you do before you tuck yourself in? Is there a specific

routine or does this vary as well?

• What does your diet contain, especially towards the evening? Do

you consume heavy dinners? Are you in a job that requires you to

entertain with rich meals, alcohol and late hours?

• Do you snore and does this happen on a regular basis?

• Do you find yourself waking up midway through the night,

gasping for air?

• Do you worry about falling asleep?

• Are there distractions such as traffic outside, noisy neighbors, etc

that keep you from falling asleep?

• Are you anxious, depressed or easily irritable during the day, and

is this as a result of or is it causing your lack of sleep?

If you find yourself nodding in agreement with more than one of the

points above, then you certainly have a sleeping problem. Keep reading

to make sure you get to understand your problem better, so that you

can also grab a better sleep.

On the other hand, if you are not able to identify any of these points in

yourself, then get your sleeping partner or a friend to help you and see

what you come up with between the two of you.

5

 

Who gets insomnia?

Insomnia does not discriminate. Statistics from the National Heart Lung

and Blood Institute indicate that one in three adults are occasionally

susceptible to insomnia, while one in ten adults have chronic insomnia.

Insomnia can occur at any age, but women appear to suffer from the

condition more than men.

In general, categories of people who are more likely to suffer from

insomnia include those who are under a lot of stress (be it work or

personal matters), those forced to tolerate irregular working hours such

as shift workers or those who work at night, and those who travel long

distances frequently to places with time changes.

6

 

Why do you need sleep?

Before beginning to look at the various natural cures and treatments