Insomnia

Being unable to fall asleep, stay asleep or waking multiple times during the night are symptoms of insomnia.

Insomnia is a sleep disorder of difficulty initiating or maintaining sleep. People with insomnia have one or more of the following symptoms:

Difficulty falling asleep
Waking up often during the night and having trouble going back to sleep
Waking up too early in the morning
Having sleep that is not refreshing

Many different things can cause a person to suffer from insomnia. Things you eat or drink, such as caffeine or alcohol, are common causes of insomnia. It isn’t just stimulants or depressants that can cause insomnia thought. Eating rich or spicy food before bed is another common trigger.

Kinds of insomnia

There are two kinds of insomnia, 1) primary insomnia and 2) secondary insomnia. Primary insomnia means that a person is having sleep problems that are not directly associated with any other health condition or problem. Secondary insomnia means that a person is having sleep problems because of something else, such as a health condition (for example, asthma, depression, arthritis, cancer, or heartburn), pain, medicine they are taking; or a substance they are using (such as alcohol).

Insomnia also varies in how long it lasts and how often it occurs. Insomnia can be short-term (acute insomnia) or can last a long time (chronic insomnia). It can also come and go, with periods of time when a person has no sleep problems. Acute insomnia can last from one night to a few weeks. Insomnia is called chronic when a person has insomnia at least three nights a week for a month or longer.

There are still other ways to classify insomnia. One of the most common forms of insomnia is called psycho-physiological (“mind-body”) insomnia. This is a disorder of learned, sleep-preventing associations, such as not being able to sleep because either the body or your mind is not relaxed. People with this insomnia usually have excessive, daily worries about not being able to fall or stay asleep when desired and worry that their efforts to fall asleep will be unsuccessful. Many people with this condition are concerned that they will never have a good night of sleep again.

Stress is the most common cause of psycho-physiological insomnia. While sleep problems are common when going through a stressful event, some people continue to have sleep problems long after the stressful event is over. Sometimes the stress and sleep problems create an ongoing, worsening cycle of each problem.

Causes of insomnia

Acute insomnia can include:

Other significant types of life stressors (job loss or change, death of a loved one, moving)
Illness
Medications
Emotional or physical discomfort
Environmental factors such as noise, light, or extreme temperatures (hot or cold) that interfere with sleep
Things that interfere with a normal sleep schedule (jet lag or switching from a day to night shift, for example)

Causes of chronic insomnia include:

Depression
Chronic stress
Pain or discomfort at night

Treatments

Acute insomnia may not require treatment. Mild insomnia often can be prevented or cured by practicing good sleep habits. Sleeping pills are not recommended as they can be relied upon and can disrupt sleep cycles.
Treatment for chronic insomnia includes first treating any underlying conditions or health problems that are causing the insomnia. If insomnia continues, your health care provider may suggest behavioral therapy. Behavioral approaches help you to change behaviors that may worsen insomnia and to learn new behaviors to promote sleep. Behavior therapy is commonly used to treat psycho-physiological insomnia. Other techniques such as relaxation exercises, meditation, biofeedback, sleep restriction therapy, and reconditioning can be of value. Although these techniques require some effort and take time to work, they do provide a means of coping with insomnia that help people return to more normal sleep patterns. Remember, there is no quick fix to cures.

Practice good sleep habits

Good sleep habits, also called sleep hygiene, can help you get a good night’s sleep.
Implement these as a plan:

Think positive. Avoid going to bed with a negative mindset, such as “If I don’t sleep for 8 hours, I will feel terrible tomorrow.
Try to go to sleep at the same time each night and get up at the same time each morning. Try not to take naps during the day because naps may make you less sleepy at night.
Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
Get regular exercise. Try not to exercise close to bedtime because it may stimulate you and make it hard to fall asleep. It is suggested not to exercise four hours before the time you go to sleep.
Don’t eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
Make your sleeping place comfortable. Be sure that it is dark, quiet, and not too warm or too cold.If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a “white noise” machine to cover up the sounds.
Relax before going to bed by meditating, listening to relaxing tunes (free download here), taking a bath, or enjoying another activity you find relaxing.
Avoid using your bed for anything other than sleep or sex.
If you can’t fall asleep and don’t feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.
If you have trouble lying awake worrying about things, try making a to-do list before you go to bed. This may help you to not focus on those worries overnight.
Stop clockwatching. Turn the clock around and only use the alarm.

Brainwave synchronization

There have always been enormous incentives gained from entering activities which expand our awareness, consciousness and self-understanding. Historically, this has been achieved through meditation, trance and spirit journeys. At present, in our busy lives, finding time to take such deeply profound paths can be difficult at best. Fortunately we now have brainwave synchronization or ‘brainwave entrainment’, through our understanding of the human mind combined with modern technology, gratefully, this has brought with it some new methods for self-development, personal change and awareness expansion.

Consciousness growth

We know that the brain functions on a number of different frequency bands, but how useful is that

information to us? Well with brainwave synchronization we can induce our brains into specific targeted frequencies, and there are indeed many benefits to this. The average non-entrained brain contains what could be called ‘unbalanced’ frequencies. This often results in the individual being unfocused, restless or with a lot of ‘noisy thoughts’ occurring.

However if these brainwave patterns are synchronized and come into a harmonic balance, the individual will find themselves centered, restful and can even discover moments of inspiration and creativity. Listening to brainwave synchronization for just a few minutes will bring about this remarkable transformation.

Mature your Mind, Body and Spirit

Not only are balanced brainwave patterns useful for mental calmness and relaxation, but brainwave synchronization can be used for virtually endless possibilities. It truly is a technology that can unlock your potential. Over the decades of brainwave research many frequencies have been correlated with specific states of consciousness. By embedding these frequencies into audio we are able to cause the mind to ‘shift’ into specific and desired brainwave patterns.

Mind

For example it has often been observed that moments of inspiration occur when the mind enters the so called ‘gamma’ frequency. Therefore when the brain is targeted with a frequency of 40hz, the mind will shift into a state of consciousness highly suitable for inspired thoughts. Alternatively brainwave entrainment can be used to relieve anxiety and stress, or focus the mind for concentration. Brainwave entrainment has also been used successfully to manage ADD and ADHD.

Body

Brainwave synchronization can also been used as a healing aid, this is due to its innate ability to stimulate specific areas of the body. Alternating a sound within the delta frequency for example, it is possible to alleviate headaches. Each part of the body, generally will respond to a specific frequency. This is useful when combined with other techniques such as affirmations or even hypnosis and can for example be used to assist athletes with their performance.

Spirit

Throughout the ages, there have always been seekers longing to uncover the nature of their consciousness and awareness. They achieved this through various means: from meditation to trance. Using modern brainwave recording devices to analyze experienced meditators such as Zen Monks and Shamans, it is been discovered that during their deepest altered states of consciousness they enter deep theta, delta or even gamma brainwave patterns. Using brainwave synchronization with these embedded frequencies, it is possible for even the meditator without any experience to enter these states of deeply altered awareness.

Personal transformation and more…

Brainwave synchronization greatly enhances the power of other techniques such as affirmations and hypnosis. When combined with positive affirmations, this technology can be used to promote positive changes in behavior, such as to stop smoking, inspire motivation and remove lethargy, or even increasing the ability to remember and recall information.

Brainwave activity during meditation

Meditation research explores how the brain works when we refrain from concentration, rumination and intentional thinking. Electrical brain waves suggest that mental activity during meditation is wakeful and relaxed.
“Given the popularity and effectiveness of meditation as a means of alleviating stress and maintaining good health, there is a pressing need for a rigorous investigation of how it affects brain function,” says Professor Jim Lagopoulos of Sydney University, Australia. Lagopoulos is the principal investigator of a joint study between his university and researchers from the Norwegian University of Science and Technology (NTNU) on changes in electrical brain activity during nondirective meditation.

Continuous brainwaves

Whether we are mentally active, resting or asleep, the brain always has some level of electrical activity. The study monitored the frequency and location of electrical brain waves through the use of EEG (electroencephalography). EEG electrodes were placed in standard locations of the scalp using a custom-made hat
Participants were experienced practitioners of Acem Meditation, a nondirective method developed in Norway. They were asked to rest, eyes closed, for 20 minutes, and to meditate for another 20 minutes, in random order. The abundance and location of slow to fast electrical brain waves (delta, theta, alpha, beta) provide a good indication of brain activity.

Calm mind awareness with theta waves

During meditation, theta waves were most abundant in the frontal and middle parts of the brain.
“These types of waves likely originate from a relaxed attention that monitors our inner experiences. Here lies a significant difference between meditation and relaxing without any specific technique,” emphasizes Lagopoulos.
“Previous studies have shown that theta waves indicate deep relaxation and occur more frequently in highly experienced meditation practitioners. The source is probably frontal parts of the brain, which are associated with monitoring of other mental processes.”
“When we measure mental calm, these regions signal to lower parts of the brain, inducing the physical relaxation response that occurs during meditation.”

Quiet experiences with alpha waves

Alpha waves were more abundant in the posterior parts of the brain during meditation than during simple relaxation. They are characteristic of wakeful rest.
“This wave type has been used as a universal sign of relaxation during meditation and other types of rest,” comments Professor yvind Ellingsen from NTNU. “The amount of alpha waves increases when the brain relaxes from intentional, goal-oriented tasks. This is a sign of deep relaxation, but it does not mean that the mind is void.”
Neuro-imaging studies by Malia F. Mason and co-workers at Dartmouth College NH suggest that the normal resting state of the brain is a silent current of thoughts, images and memories that is not induced by sensory input or intentional reasoning, but emerges spontaneously “from within.”
“Spontaneous wandering of the mind is something you become more aware of and familiar with when you meditate,” continues Ellingsen, who is an experienced practitioner. “This default activity of the brain is often underestimated. It probably represents a kind of mental processing that connects various experiences and emotional residues, puts them into perspective and lays them to rest.”

Meditation distinct from sleep

Delta waves are characteristic of sleep. There was little delta during the relaxing and meditative tasks, confirming that nondirective meditation is different from sleep.
Beta waves occur when the brain is working on goal-oriented tasks, such as planning a date or reflecting actively over a particular issue. EEG showed few beta waves during meditation and resting.
“These findings indicate that you step away from problem solving both when relaxing and during meditation,” says Ellingsen.

Nondirective versus concentration

Several studies indicate better relaxation and stress management by meditation techniques where you refrain from trying to control the content of the mind.
“These methods are often described as nondirective, because practitioners do not actively pursue a particular experience or state of mind. They cultivate the ability to tolerate the spontaneous wandering of the mind without getting too much involved. Instead of concentrating on getting away from stressful thought and emotions, you simple let them pass in an effortless way.”

Brain cultivation

Scientists discovered 10 years ago that your brain can generate new neurons throughout your entire adult life. A process called ‘Neurogenesis’.

These new cells can take over the function of damaged cells and provide protection against dementia and Alzheimer’s. They will help you learn faster and retain more of what you learn. You can boost or inhibit this process by various habits and techniques. This article is placed in descending order based upon their relative importance.

brain expansion

Action plan for superior brain expansion

Exercise

In addition to the other well known and documented benefits of exercise, we can now add neurogenesis! The best thing you can do to grow and improve your brain is aerobic exercise. This is not in dispute. More info about this here

Eat Blueberries

The ingredient that seems to trigger neurogenesis is anthocyanin. It can also be found in blackberries, black currant, bilberries, and black raspberries. Eat dark berries for your brain! One cup per day of blueberries is enough for the neurogenic effect.

Learn, Learn and Learn

Not only does learning improve as a result of neurogenesis, scientist now believe that learning itself stimulates neurogenesis. Learn a variety of new things that are unrelated to what you normally do. Variety is the key. More info about this here.

Mental Exercises

Exercise your mental abilities to keep them strong. For example, if you think creatively, you will strengthen the connections that you draw upon for creative thought. If you don’t think creatively, then you will eventually lose your ability to be creative. Studies show that by the time we are in are forties, we have lost almost all of our creative abilities. It’s disappearing a little more every day you fail to exercise it. It’s easier to keep your connections than to try and recreate them. It’s easier by far.

Meditation

Practice mindful meditation. Aside from neurogenesis, mindful meditation will do wonders for your positivity. More info on meditation here

Take Care of Your Brain

Anything and everything you do to make your brain healthy will improve neurogenesis. Guard it and cultivate it!

Avoid Caffeine

Its long term impact on your brain is harmful. Take the long-term approach. Your mind will thank you.

Avoid Stress

Because stress is brain poison. Stress inhibits neurogenesis and shrinks areas of the brain including your hippocampus. Your hippocampus is the key to your memory. Stress releases all kinds of neurotransmitters and burns out the generators. Stress kills your brain and body. STOP IT. Do whatever it takes and whatever you like to reduce stress. Meditate, be positive, practice yoga, lead a balanced life, slow down, exercise, or whatever, but do anything and everything you can do to reduce stress. This is critical to caring for your brain. Download free relaxation melodies here

Restrict Your Calories

Calorie restriction is a universally agreed upon method for life-extension. Well, it turns out it is an effective brain extender as well.

Eat A Rainbow Diet

Eat colorful foods; orange, red, blue, purple, and green foods. These are loaded with phytonutrients and antioxidants. The nutrients are important brain food and the antioxidants are critical for your cell protection. When you burn energy you produce free radicals and you need antioxidants to gobble them up before they damage your cells.

Eat Complex Carbohydrates

Eat 80% fruits and vegetables. The more fiber they contain the better. Avoid the white death foods: refined carbohydrates and white grains.

Don’t Eat Trans-Fats

They harden your cell membranes and make your brain slow.

Eat Fish, Chicken, Turkey, and Beans For Protein

These are loaded with the amino acids required for your brain to make and maintain a balanced set of neurotransmitters. Avoid large deep sea fish that accumulate mercury like tuna. Eat small fatty fish like sardines, herring, and wild salmon. You need the fish for Omega 3 fatty acids. Heavy metals in large fish are bad. Take a safe molecularly distilled fish oil supplement if you can’t stand eating the other kind of fish. These fats are critical to your brain.

Eat Seeds and Nuts for Fat and Protein

Almonds, walnuts, macadamia nuts, and pecans are excellent as are pumpkin, sunflower, flax and other seeds. These kinds of fat do not make you fat. Essential fatty acids are essential because your body can’t make them. Your brain is full of fat and you need the fatty acids for a healthy brain.

Control Your Blood Sugar

Too much glucose will kill your brain and too little will starve it. Your body has a complex glucose-insulin regulation system to control blood glucose levels, but you have to help maintain it. You can destroy it and most developed nation diets do. Too much sugar, whole or refined, is a brain killer. Eat lots of fibers and get your carbohydrates from complex carbohydrates like fruits and vegetables. These will release into your bloodstream slowly and help keep a more constant level of glucose supplied to your brain. Cruciferous vegetables are ideal. Vegetables are better than fruit. Fruit juice is concentrated sugar without the fiber to slow down its absorption, so avoid it. You need to eat protein because your liver will convert protein into glycogen and then when your blood needs more glucose it will get it from your glycogen stores.

Get on the rocket ship of brain cultivation! You and your family will not regret it.