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Treating Insomnia naturally

What is Insomnia?

Insomnia is one of the anxiety symptoms which are common in various kinds of psychiatric, medical and sleep disorders. Insomnia is characterized by symptoms like continuous difficulty in sleeping or staying asleep even in the most suitable environment.

On the other hand, while awake, anxiety symptoms of Insomnia feature serious functional impairment. Irrespective of the nature and kind, both non organic and organic insomnia constitute the common factor of continual and discomforting sleep disorder.

According to a research conducted by the United States Department of Health and Human Services in 2007, it was found that as many as 64 million Americans either suffer or are diagnosed with Insomnia every year. Moreover, Insomnia and the associated anxiety symptoms are a lot more common in women than men in general.

Kinds of Insomnia

Insomnia, other than sleep disorder also characterizes anxiety and depression. Insomnia exists in a number of variant forms depending upon the degree and extent of the disorder and the anxiety symptoms. Nonetheless, there are three basic kinds of Insomnia that are identified at large by physicians. These are,

Transient Insomnia: Transient insomnia is the most common and lasts for numerous days or weeks at a stretch. Some of the other potential factors that may cause transient insomnia are drastic changes in the sleeping environment, some other physical or psychological disorder, and change in the sleep timings, sever anxiety and depression, stress, etc.

The common consequences of transient insomnia are impairment of the various psychomotor activities along with a continued sleepiness due to regular deprivation of sound sleep and solid rest.

Acute Insomnia: Acute insomnia characterizes complete inability to sleep at all, let alone a consistent amount of sleep on a regular basis. These anxiety symptoms may continue for a prolonged period extending over a period of three weeks to six months at a stretch.
Chronic Insomnia: Chronic insomnia is one of the worst kinds of insomnia and may continue to last for years at a stretch. Chronic insomnia is often the result of another physical or mental disorder or may be a primary disorder in itself. Anxiety symptoms that cause chronic insomnia are hallucinations, muscular fatigue, mental fatigue, and continued sleepiness. On the other hand individuals suffering from chronic insomnia may also show symptoms of an increased amount of alertness. Often people suffering from chronic insomnia may envision scenes where things seem to happen in a slow motion and moving objects appear as if blended with each other. Chronic insomnia also tends to cause double vision.

Insomnia Treatment: How to treat Insomnia naturally?

As far as Insomnia Treatment is concerned, the most important aspect is to practice certain good sleeping habits which can play an instrumental role in dealing with the anxiety insomnia and the related anxiety symptoms.

Here is a list of some of the good sleeping habits that you need to practice in order to ensure the reduction of the anxiety symptoms associated with Insomnia. Take a look,

In case you have the habit of taking afternoon naps, see to it that they are not more than an hour long.
In order to do away with Insomnia one very effective way can be to exercise on a regular basis. This is also an effective way of treating depression.
For effective insomnia treatment, the bed should not be used for any other purposes other than sleeping.
Patients suffering from insomnia should avoid the consumption of coffee, alcohol, tea or smoke at the night which may hinder sleep.
For effectual insomnia treatment one should never go to bed hungry, a proper meal at night is more than necessary.
One should never take sleeping pills if not suggested by the doctor. Sleeping pills are often dangerous and can have grave side effects rather than focusing on insomnia treatment. Moreover, sleeping pills tend to loose their effect only within a few weeks of use which can lead to further loss of sleep, anxiety and depression.
Finally, before going to sleep one need to relax or meditate for atleast an hour which helps in sleeping.

Corresponding treatments and medicines for fighting anxiety insomnia and treating depression

Within the corpus of Insomnia treatment, hypnotherapy and the various relaxation techniques tend to work really well. In fact, researches conducted with insomnia sufferers did reveal the positive advantages of these insomnia treatment methods. Hence most of the doctors these days suggest their insomniac patients to learn the relaxation techniques for sleep improvement rather than taking medicines.

On the other hand, there are a number of herbal cures available as well that lend a helping hand in natural depression treatment and doing away with insomnia.

One such element is Chamomile that can be used for insomnia treatment as it has huge relaxing capabilities. Doctors suggest patients to take a cup of Chamomile before going to bed as it has huge effects on the anxiety and depression caused due to insomnia.

Some of the other effective herbs that also help in insomnia treatment are valerian and hops which bring about a calmness in the nerves which helps treating depression that accompanies insomnia. For cases of mild to moderate insomnia, intake of herbal tea can prove to be very effective.

Aromatherapy is also an effective method that contributes positively in insomnia treatment. Use of lavender oil can bring about a serene and clam effect, it is also a sedative that helps deal with the anxiety and depression. So patients suffering from insomnia can add a few drops of lavender oil to the water before bathing or take a lavender oil massage for relief from insomnia. But no matter what, for effective insomnia treatment people should always consult a doctor first who will be able guide a proper process for treating depression.

Tips for Stimulating Mental Focus

Mental focus is actually the power of the mind to concentrate on a particular object or thought and its ability to direct thinking thereon. Mental focus is indispensable and is required by individuals on a continual basis while taking part in the day to day spheres of life. Whether you are playing cards or preparing for your exam, it is mental focus that keeps you going.

In fact mental focus is the primary building block that leads to concrete memory. Mental focus is the act that helps improve memory skills through absolute focus on a task that is at hand right now without being distracted by any external stimuli.

All individuals have the capacity to initiate concentration and improve memory. We often get lost in doing something that we enjoy, listening to music, playing video games, reading, etc. These are actual situations of acute mental focus when the brain reaches the state of ultimate concentration.

What are the different levels of mental focus?

According to psychologists, there are 5 basic levels of mental focus that is based on the foundation of time frame. These are,

Mental focus and memory based on the entire lifetime
Mental focus and memory standards on a yearly basis
Weekly mental focus, memory and concentration
Mental focus and concentration level on each day
Current mental focus and level of concentration

An individual who aims at an all-round success both in terms of profession and social life needs to have a sound mental focus on all the five levels of concentration mentioned above. Lack in mental focus in any of the five categories will force the rest of the four categories to suffer. Proper mental focus of a wholesome kind can ensure the maintenance of a proper balance in an individual’s life. Only continued mental focus and concentration on a particular element or task can help one master it to the level of perfection.

How to stimulate mental focus?

Here’s some good news for all you gluttons out there. According to doctors and medical scientists, there are a number of delicious and healthy foods that can be consumed in order to boost mental focus and improve memory skills of the brain. These are termed as “brain foods” and can help an individual feel energized, attentive and build on the concentration level which in a way ensures better memory.

Most of the “brain foods” comprise of particular nutrients like proteins, minerals, vitamins, fatty acids and antioxidants. As far as the issue of improved concentration and memory is concerned, it is necessary for an individual to consume a balanced meal that is rich in vegetables and fruits. This has to be on a daily basis in order to provide the body with ample amount of energy at the same time enabling the brain and the body to fight with mental fatigue. Some other food items that help improve memory and concentration are as follows,

Fish (sardine, tuna and salmon are extraordinary sources of omega-3 fatty acids that play a significant role in improving the overall health and functioning of the brain, fish is an essential brain food rich in protein that helps improve mental focus)
Eggs (eggs are rich in the vitamin B nutrient choline which is a significant chemical that contributes to brain development and also contain protein)
Nuts (almonds and walnuts are renowned as nutrients that build on brain health as these are rich in magnesium and vitamin E)
Green leafy vegetables (heavy in vitamins and minerals, folic acid, which helps hold on to improved levels of mental focus and also prevent chances of memory disorders like Alzheimer’s)
Berries (blackberries, blueberries and strawberries are rich in vitamins, antioxidants and minerals and help improve all the molecular signals happening within the brain)
Broccoli (rich in Vitamin K which is conducive to proper functioning of the brain)
Tomatoes (tomato has special stress fighting qualities which helps eliminate a number of the negative factors that hinder concentration and mental focus)
Spinach (Spinach is rich in Vitamin A and C, iron and calcium which contribute to brain health and obviously improve memory skills building on concentration at the same time)
Kale (Kale is a particular vegetable that is loaded with compounds and effective nutrients that help improve memory skills, brain health and sound levels of mental focus; kale also contains minerals like iron, manganese, potassium and calcium along with vitamin C making it an absolute brain food)
Swiss Chard
Dark chocolate (this has lots of antioxidants that builds on concentration and also ensures mental focus)
Whole grains (cereals, pop corn and brown rice contains Vitamin B6 and B 12 that build on memory, improve functioning of the brain, improve memory skills and accentuate mental focus)

Understanding Physical Detoxification

Detoxification or natural detox refers to the process of removing the toxic substances from one’s system. Within the purview of conventional Medical Science, physicians believed that detoxification could be achieved with the help of artificial techniques like chelation therapy and dilation. The later was applicable only for a very few restricted number of cases. In fact there are a number of solid scientific proofs available in reason-based medicine which backs this kind of a detoxification process.

On the other hand, detoxification can also refer to a particular period of withdrawal when an individual initiates his or her body to return to the prior state of homeostasis after a prolonged period of substance consumption and substance addiction.

Other than these, contemporary medical practice has also introduced a number of new methods of detoxification like “detoxification diets”. However, not many advantages have been reported of this method.

Different kinds of body detoxification

Following is a list of the various kinds of body detoxification processes that are possible.

Alcohol Detoxification: This is a process using which the body system of a heavy drinker is brought back to the normal state after years of alcohol abuse on a continuous basis. But following the process of alcohol detoxification proper medical treatments become absolutely necessary in order to do away with the underlying cause that led to the addiction and abuse in the first place.
Drug Detoxification: This is a particular process of detoxification that is used in order to bring about a reduction or total relief to the symptoms of drug addiction at the same time helping the individual to live comfortably without the consumption of drugs. Drug detoxification is just the first stage to the entire process of treatment of drug abuse.
Metabolic detoxification: All organisms produce harmful organic wastes within their system. These get accumulated over an extended period of time in the form of toxins. It is very necessary to remove these toxins from the body through a process of oxidation, conjugation followed by excretion from all the cells and tissues.

Benefits of Body Detoxification

Detoxification or body cleanse is a simple idea that aims at the goal of reducing the accumulated toxins in the body thereby lessening the burden of the organs that are supposed to carry out overall detoxification in the body. Detoxification also aims at promoting healthy eating habits and use of proper nutrition and supplements to help the body do away with the toxins a lot faster which paces up the overall detoxification process as well.

Here’s a list of the various advantages of body detoxification,

As you cleanse your body through body detoxification it helps improve the overall performance and functioning of the immune system.
Detoxification initiates a scavenging process that eliminates the toxins and free radicals from the system.
Detoxification plays a very significant role in enabling the body to fight against any chances of cancer as it initiates the growth of healthy cells in the body.
Body detoxification and body cleanse helps flush with any congestion, fermentation, mucous, and inflammation in the esophagus.
Body detoxification helps purify blood.
Body cleanse or detoxification also helps us get rid of stubborn addictions like salt, high glycemic carbohydrates, sugar, junk foods, nicotine, alcohol, etc.

In fact, what is evident from the above mentioned list is that detoxification is a process that helps heal the body in all sorts of ways making it stronger after a vivid process of body cleanse. Detoxification also prepares the body giving it added strength to excrete out all the accumulated wastes and toxins from the body which often lead to inflammation, congestion and damage.

Detoxification helps fight Stimulants

Though stimulants tend to initiate an apparent pleasure yet they are unable to give the body what it actually requires. In fact true stimulation can actually be obtained only through natural substances and natural food materials. This is in fact the only natural way to stay healthy and feel good. Detoxification helps do away with the effects of stimulants which only give phony pleasure.

Detoxification and especially detoxification diets comprising of fruits, is a natural detox process that helps the body in disposing all the waste materials and toxic elements that gather around in the body due to the intake and consumption of stimulants or pollution.

Some of the common stimulants that we tend to consume on a daily basis without much notice are the refined white sugar, diet pills, coffee, spices, cigarettes, red meat, drugs, etc.

On stopping the intake of these stimulants it is obvious that the body will undergo an instantaneous loss of energy, along with sickness, depression and frequent headache. But these are only initial symptoms which will slowly fade away as you move on with the process of body detoxification in order to cleanse your body.

Relaxation Techniques are Integral to Stress Management

Stress is a medical term commonly found in the paradigms of biology and psychology. The term “stress” was the first time used as well as coined way back in the 1930s. But in the contemporary ages “stress” has become a rather commonly known term as it has come within the popular jargon all around the world. Stress is a situation when an individual or organism under the effect of failure is unable to respond and react suitably to physical as well as emotional threats. These threats which act as stimuli can either be imaginary or actually exist in the real world.

Common Symptoms That Hint at Emotional Stress

An acute state of alarm
An adrenaline rush
Short term resistance which is one of the common ways of coping with stress
Exhaustion
Muscular tension
Irritability
Low concentration levels
Physiological problems like pounding heart and intense headache

In such situations coping with stress becomes extremely necessary. Excessive amounts of stress depression, emotional stress and acute stress symptoms can affect a person’s mental and physical health to a large extent often forcing suicidal thoughts. Living with stress is the most unpleasant mental condition that a person can go through. It is necessary to relieve stress and carry out relaxation techniques to help a person manage the “fight or flight” reactions people face in order to ensure a proper performance level that would help maintain a competent and quality performance in the social and professional life.

Tips to help coping with stress: Effective Relaxation Techniques for Stress Management

Ø For effectively managing stress and eliminating the stress symptoms, you need to recognize the various sources in your life that are causing the severe emotional stress you experience. This is one of the initial steps to stress management. Try to make out which are the stimuli that make you feel stressed. This is a process that is not as easy as it sounds as most often the sources of stress are not obvious and remain hidden. Hence it is likely that you will overlook most of the stress stimuli like particular thoughts, behaviors and feelings. In the contemporary age, the tight work schedules and the strict deadlines are one of the most significantly responsible sources causing stress, both emotional stress and physical stress. In order to identify the stress causing symptoms you need to take a closer look at your own life style. Scrutinizing your own habits, thoughts, excuses and attitudes is very necessary for stress management.
Ø You will surely be able to trace situations that you often tend to dismiss as temporary stress, don’t do that! You need to realize that stress and stress symptoms are not an indispensable part of your family life or professional life. Calling something commonly crazy and nervous energy won’t solve the problem, it will only build on the stress further. Do not blame your emotional stress on any other individual or external events. Stress is never normal nor can it be considered as unexceptional. Hence one of the most effective methods of stress management is to accept the responsibility for your own deeds. To keep a control on your stress level and eliminate stress depression you need to accept that even you play a role in creating stress in the first place.
- Ø Try to avoid the unhealthy ways that people tend to use while coping with stress. These may initiate pleasure and relief in the initial stages but these relaxation techniques are unable to ensure long term solutions. The unhealthy stress management techniques that you need to avoid is,
- Smoking cigarettes
- Alcohol intake
- Under-eating or overeating
- Spending prolonged hours in front of the TV, or the computer or while playing video games
- Retreating from a social life, moving away from friends, associates, family members and any kinds of social activities
- Taking sleeping pills or taking drugs
- Sleeping for long hours with out any physical activity or brain exercise
- Avoiding responsibilities, spending hours dillydallying
- Releasing your own emotional stress on others through physical violence and outbursts

Ø Another very effective way of dealing with stress is to alter a particular situation that evokes stress symptoms. Individuals should learn how to express their mind without keeping it locked. They need to be assertive and learn how to compromise. Moreover, adapting with the stressors is the best one can do for stress management. They need to reframe their problems while looking at the entire picture, adjusting their standards accordingly. The secret to a stress free life is to keep a positive focus. Stress management in a sound and proper way can always help deal with things in a lot better way without hindering social and professional life and that too as soon as possible.

Improve your Mental Clarity Successfully

Superior and advanced levels of mental clarity can ensure an improved memory for one and all. In fact with improved mental clarity one can look forward to improve concentration levels as well. With better mental clarity level, it becomes easier to deal with stressful situations making any individual a lot more productive and efficient in their day to day activities and in the professional level as well.

Opportunely, to improve mental clarity is a venture that is way within our capacities, the only difference being we don’t really know that. To improve concentration and mental clarity one needs to practice a few disciplinary modes and work a little hard. And what we gain in return is going to do away with short term memory and ensure an enhanced mental clarity that will help us perform incredibly better.

Mental clarity makes all individuals extensively productive and efficient which obviously lead to success. It also ensures improved awareness which leads to a better life and alert living.

Tips to improve mental clarity

There are a number of expensive programs available in the market that promise to help improve mental clarity. But before you start off with any such complex and confusing program, it is suggested that you try out some of the less expensive simple tips which you can carry out on your own. These methods will help you improve mental clarity and concentration doing away with short term memory.

The first and foremost thing you need to do in order to improve mental clarity is get enough sleep. In absence of sound sleep the body doesn’t get enough rest making individuals feel mentally and physically tired all the time. Such a situation can further lead to formation of brain fog.
The next thing that you should do to for better mental clarity is follow a standard exercise regime on a daily basis. Staying in shape and losing weight helps build on the overall mental capacity of the brain. With feelings of fatigue and mental stress, you should not just sit like that. You need to get going either with a jog or a brisk walk or atleast do a few stretching exercises.
In order to improve mental clarity, it is very necessary for all individuals to take control of their own health. For this you can start with making little changes to your diet and your lifestyle. A proper diet should be one that has the perfect balance of minerals and nutrients.
Maintaining a healthy blood sugar level is another effective method to improve mental clarity. Blood sugar is the fuel for the brain. So on consuming a balanced diet comprising of portion meals and low sugar at regular intervals throughout the day, we can help improve concentration and do away with short term memory.
An hour of regular meditation on a daily basis can also help improve mental clarity and concentration. Meditation will help the body to relax at the same time clearing the mind of all the stress and fatigue.
Another very effective way of enhancing mental clarity and concentration is to practice certain brain exercises. You can try exercising with your mind in order to strengthen and stimulate the brain that will build on mental clarity. Try solving puzzles and math quizzes. Sudoku is also another interesting option that can help boost mental clarity. Such brain exercises help initiate and thereon maintain significant neuronal connections which are a part of the over all cognitive abilities of an individual.

You may also try writing with the opposite hand at times. In the initial stages you will find it rather hard. But with practice and improved neuronal connections soon you will be able to do it which is evident of an improved mental clarity.

In order to improve mental clarity one very significant thing that you need to do is start focusing on a particular situation or a particular event rather deeply. In the beginning you will realize that you are often forgetting things which are evident of the presence of distractions. You will have to overcome these and focus constantly trying to remember every bit of the situation or the element. You need to open up your senses and make them ready to embrace upon all new experiences every now and then.
Finally, for improved mental clarity what is necessary is to remove any traces of clutter both from your routine and your home. Complicated schedules, misplacement of things are situations that are evident of constant distraction. For mental clarity, you first need to discipline yourself and bring some order in your life. Study your daily routine and try to make it as simple as possible.