Theories abound about why we need REM sleep. One theory suggests that REM sleep helps people consolidate their day’s activities and sort them into their memory. It has also been theorized that sleeping helps the learning process. Some studies have indicated that REM sleep improves memory recall, although there has been no concrete evidence that can collaborate this.

So what is REM sleep? During REM sleep eyes dart around rapidly therefore the name rapid eye movement. Sleep is broken up into sleep cycles or levels of sleep and occurs in phases of REM and NREM sleep that last about 90 minutes. Most people have between 3 and 6 NREM and REM cycles per night. We usually have between three and five REM sessions a night. The first incidents of REM sleep happen about one to one and one half hours after you fall asleep and are fairly short, lasting between a two and ten minutes. These short sessions are followed by long periods of deep sleep. As you continue to sleep your REM sleep sessions increase in length while deep sleep periods become shorter. As you get closer to waking you sleep lighter and spend nearly all of your time in stages I, II and REM sleep. Studies have found that adults sleep roughly 50 percent in stage II, 20 percent in REM and 30 percent in the other sleep stages. While each stage of sleep offers benefits to the sleeper, deep sleep seems to be most important stage.

During deep sleep you replace the brain energy you’ve used during the day. Also during the deep sleep stage the brain uses much less blood which allows more blood to be redirected toward the muscles. This helps to restore your physical energy while revitalizing your immune systems.

While deep sleep is important for revitalization, dreaming, or REM sleep, is also extremely important. Like we discussed before it processes your day’s activities, helps you sort out your emotions while cementing the day’s activities in your memory. REM sleep also seems to be an excellent method for relieving stress.

If your REM sleep is disrupted for a night or two you won’t sleep normally but will rather go into extended periods of REM until you “catch up” on your dreams. On the other hand your deep sleep is so important that if it is interrupted you’ll go into deep sleep before any other type of sleep until your brain finally “catches up”.

So what does all of this mean? It means that both REM and non REM sleep are vital to your physical and mental health. Take care of yourself and make sure you’re getting plenty of both!

Wil Dieck is the founder of Total Mind Therapy and author of an e-Course “Overcoming Insomnia” that you can have at absolutely no charge. Drop by http://howtosleepinfo.com/ for your copy today.

The first thing many consumers do when they have trouble falling or staying asleep is to head for the pharmacy for some quick, over-the-counter solutions. The thing about sleep aids is they can often initially help you overcome your trouble falling asleep, but they don’t get to the real root of the problem.

Don’t think of sleep aids as your cure. For the first few nights they might help, but what you really you want to do is find out why you’re having sleeping issues. Relying on a pill to get some sleep isn’t the best option for your long term health.

The biggest issue with sleep medications is that many people get dependent on the pills and have trouble falling asleep without them.  Others experience too many of the side effects caused by sleep aids. These side effects can be severe and include prolonged drowsiness the next day, confusion, forgetfulness and dry mouth. Other people wind up with complications because of how it interacts with their prescription medicines.

The main ingredient in over the counter sleep aids is an antihistamine. This is what doctors use to treat allergies. Antihistamines make you feel sleepy and help you to overcome your trouble staying asleep. The problem is that after taking them, some people report feeling extremely sleepy the next day. This can result in upsetting your circadian clock and your sleep cycle stages.

Side effects you can experience from an antihistamine can include constipation, dizziness, memory loss, blurred vision, and dry mouth.  One problem with these is that you may come to rely on the medication to sleep. This can result in being unable to sleep or have even worse sleep without it. Another problem is, as you grow dependent on them, your need for a higher dosage increases.  At this point your doctor might prescribe something stronger, such as a non- benzodiazepine.

A non- benzodiazepine helps you feel sleepy by revving up the natural chemical processes of your brain. If you want a sleep aid for long-term use, they’re safer than using over-the-counter, short-term remedies. The biggest problem with them is they are addictive.

Although it’s rare these days, your doctor might prescribe a tranquilizer if your sleep disorder is severe enough. Tranquilizers slow down your nervous system which results in making you feel sleepy.  This short-term solution will probably leave you feeling groggy the following day.

Another choice of medications is antidepressants or anti-anxiety medications that act as sedatives. These are prescription medications that your doctor might give you if she feels it’s the right choice for you. These are common, but don’t have the same potentially addictive features as the other prescription medicines.

There are more natural treatments for your sleep disorder you might consider such as an herbal treatment. Certain herbs have a reputation for aiding in sleep, such as chamomile, which can be consumed in a tea form.

Other herbal alternatives you can try are Valerian root, melatonin, and SAMe.  Make sure you take the proper doses, because sometimes even too much of a good thing can sometimes result in unwanted side effects.

If you are having difficulty sleeping you may just need to adjust your lifestyle. You can find many of these techniques in my free e-course. If you continue to suffer from the symptoms of insomnia for more than a few days then it might be a good idea to seek out a sleep specialist or health practitioner that has experience in helping people with sleeping disorders. Sleep or the lack of it can make the difference between a life full of promise and one that is just plain hard to get through. So if you are having trouble falling asleep or staying asleep, make it a point to do something about it today.

Wil Dieck is the founder of Total Mind Therapy and author of an e-Course “Overcoming Insomnia” that you can have at absolutely no charge. Drop by http://howtosleepinfo.com/ for your copy today.

First, that lack of alcohols is not what causes insomnia. The cure for insomnia involves finding out what causes your insomnia and treat it from there. Drinking alcohol before bedtime to help you sleep simply takes away the symptoms of the Insomnia but doesn’t treat the underlying problem. It actually makes the problem worse because you’re putting yourself into a never-ending cycle of needing this alcohol before you go to bed. Unfortunately, it is not doing the job that you are hoping for.

While alcohol may help you to fall asleep quickly, it only affects the first half of your sleep.  We have sleep cycle stages.  Although you may fall asleep because of the alcohol, you are disrupting the other sleep cycles stages. In fact, studies have found that alcohol which has been consumed within six hours of going to sleep can affect the amount of good sleep that you are getting negatively. You may be unconscious when you fall asleep, you are not getting the deep sleep that you need in order to wake rejuvenated.

Alcohol can also cause breathing problems. You may have been told or noticed that you tend to snore more whenever you drink alcohol. This is actually because the alcohol is causing a problem with your breathing and that can negatively affect your sleep as well.

If you really want to cure your Insomnia naturally, stay away from alcohol before bed time. You might take some herbal remedies for insomnia, such as melatonin supplements. This can help you asleep and get more restful sleep.

So if you are having trouble falling asleep use something else besides alcohol to help you sleep. Find out what causes your insomnia and treat the cause. That is really the cure for insomnia you’re looking for.

Wil Dieck is the founder of Total Mind Therapy and author of an e-Course “Overcoming Insomnia” that you can have at absolutely no charge. Drop by http://howtosleepinfo.com/ for your copy today. 2WV9N952HN3E

Let’s look at what causes insomnia.

1. Stress - Stress induced insomnia is probably the number one reason that people have difficulty sleeping. Concerns about work, school, health or family can keep your mind too active, giving you trouble falling asleep. Excessive boredom, such as after retirement or during a long illness, may occur and also can create stress and give you trouble falling asleep.

2. Anxiety – Many people today suffer from anxiety. Small, everyday anxieties as well as severe anxiety disorders may keep your mind too alert to fall asleep.

3. Depression – Many studies have linked sleep and depression. If you are depressed you may either sleep too much or have difficultly sleeping. This may be due to chemical imbalances in your brain or because worries that accompany depression may keep you from relaxing enough to fall asleep.

4. Stimulants – Stimulants can come from many different places. Prescription drugs, including some antidepressants, high blood pressure and corticosteroid medications, can cause your trouble falling or staying asleep. Many over-the-counter (OTC) medications, including some pain medication combinations, decongestants and weight-loss products, contain caffeine and other stimulants. Antihistamines may initially make you groggy, but they can make urinary problems worse, causing you to get up more during the night.

5. A change in your environment or work schedule - Travel or working the late or early shift can disrupt your body’s circadian rhythms. Your circadian rhythms act as internal clocks, guiding such things as your wake-sleep cycle, metabolism and body temperature. Circadian rhythms are what help you sleep so disturbing them can make it difficult to fall or stay asleep.

6. Long-term use of sleep medications – In addition to being addictive, used over time, sleep medications can lead to sleeping disorders. This includes over the counter sleep medications. If you need sleep medications for longer than a few days, talk with your doctor, preferably one who specializes in sleeping disorders.

7. Medical conditions that cause pain – Pain can keep nearly anyone awake. Pain from arthritis, fibromyalgiaand neuropathies, among other conditions can give anyone difficulty sleeping. Make sure that your medical conditions are well treated as this will definitely help you with your insomnia.

8. Behavioral insomnia – Not keeping a regular sleep pattern can result in behavioral insomnia, especially in children. Behavioral insomnia may also occur when you worry excessively about not being able to sleep well and try too hard to fall asleep. This can spiral into a vicious cycle of having difficulty sleeping. Most people with this condition sleep better when they’re away from their usual sleep environment or when they don’t try to sleep, such as when they’re watching TV or reading.

9. Eating too much too late in the evening – Although you may feel tired as a result of all your blood flowing to your stomach after eating a huge meal, eating too much is one of the biggest preventable reasons for having difficulty sleeping. While having a light snack before bedtime is OK, eating too much may cause you to feel physically uncomfortable while lying down, making it difficult to get to sleep. You may experience heartburn, a backflow of acid and food from the stomach to the esophagus after eating. Any of these cause you trouble falling or staying asleep.

10. Aging – Having difficulty sleeping becomes more prevalent with age. As you get older, changes can occur that may affect your sleep.

While this list isn’t all inclusive it does give you a place to start to determine what is giving you difficulty sleeping. Once you find out what it is you may be able to overcome your insomnia and start sleeping again!

Wil Dieck is the founder of Total Mind Therapy and author of an e-Course “Overcoming Insomnia” that you can have at absolutely no charge. Drop by http://howtosleepinfo.com/ for your copy today.

2WV9N952HN3E

Behind your eyeballs are a cluster of neurons called the suprachiasmatic nucleus (SCN) that sends rhythmic signals to your pituitary gland. Your pituitary gland then sends chemicals including melatonin into your blood. Studies have found that it is the build up of melatonin that causes drowsiness.

There is another neurotransmitter, a chemical called adenosine that is produced while you are awake. Your cells produce power to get you through the tasks you need to do each day and adenosine is a bi-product of the use of that power. Adenosine builds up throughout the day to a level that tells your brain its time to sleep. The longer you resists the more adenosine and melatonin build up and you feel sleepier and sleepier until finally you have no choice but to fall asleep. While you sleep these hormones are broken down by other bodily functions and your circadian clock is reset. Then the cycle starts all over again.

Sleep Cycle Stages

The first of part of the sleep cycle is known as “relaxed wakefulness”. This is experienced right before you fall asleep and feels like that “not quite awake” and “not quite asleep” feeling. You also experience this right before you wake up in the morning. This state usually lasts somewhere between two and ten minutes and then you “fall asleep”.

Once your posture becomes relaxed you are considered to be really sleeping. Most people experience this sitting or lying down. Your muscles relax and move less. You also respond less to external stimulation such as sounds and touch and your metabolism slows down.

Scientists have divided sleep into two categories. The first is REM sleep which is short for Rapid Eye Movement. The other category is known as NREM or non REM sleep.

Non REM Sleep

The sleep cycle consists of four stages of non REM sleep sleep. The first stage or Stage I is called drowsiness. This is where your eyes move slowly and your body adjusts in the chair or bed. You sleep lightly and can be awakened easily. This transitional stage consists of about 5% of your non-REM sleep. During this sleep cycle stage your body will sometimes jerk itself awake. This is known as a hypnic jerk or hypnologic jerk. After 2 to 10 minutes you body will then start to glide off into Stage II or light sleep.

The next of the sleep cycle stages is Stage II or light sleep. You’ll spend about 45% of your non REM sleep in stage II. This is when your eye movement stops, your heart rate slows down and your body temperature drops slightly. Interestingly your brain wave levels increase.

The remaining two sleep cycle stages of non REM sleep, Stages III and IV, are known as deep sleep. In deep sleep you have no eye movement or muscle activity and are hard to wake. If you are awakened out of deep sleep you’ll feel disoriented, confused and groggy. Some people are known to act irrationally for a short while after they are awakened from deep sleep. You spend about 12% of your sleep cycle in stage III and 13% in stage IV.

REM Sleep

REM sleep is when you dream. Studies show that during REM sleep brain activity increases to nearly the same level as when a person is awake. Somewhere between 1 to 1 ½ hours after you fall asleep you enter REM sleep. During this sleep cycle stage you’ll breathe irregularly and more rapidly. Your heart rate and blood pressure rise. Men often experience erections. During REM your eyes jerk around rapidly in many directions under your eyelids. This movement is what gives REM sleep its name. Most people have three to five REM periods a night.

Wil Dieck is the founder of Total Mind Therapy and author of, “Overcoming Insomnia” an e-course you can have at absolutely no charge. Drop by http://howtosleepinfo.com/  for your copy today.