If you’re impotent, the quickest way to put yourself on the road to recovery is to put the problem in perspective: You’re not alone. Doctors estimate that as many as ten million American men are impotent. The problem appears to be associated with age, with about 1.9 percent of 40-year-olds experiencing it-all the way up to 25 percent of men 65 years old. But once impotence develops, it need not be a lifelong problem. And curing it need not take a lot of time.

For some men who have been unable to achieve or maintain an erection, the solution has been surgically implanted prosthesis, a device that achieves an erection through mechanical means. But with new and faster methods of treating impotence, mechanical erections are rapidly becoming the treatment of last resort-reserve for only the most severe cases of physiological impotence.

With the availability of medical treatments for impotence increasing all the time, penile prosthesis is rarely indicated these days. There are several other effective treatments that are not only far less invasive but quicker as well.

First test the system. Normally, a man will have several erections over the course of a night’s sleep-unless there is a physical impairment. A laboratory can set you up with what is called a Nocturnal Penile Tumescence (NPT) test, which will measure the frequency, rigidity, and duration of your nighttime erections.

NPT tests-even the ones given in labs-are not foolproof. There have been cases of severely depressed men who had abnormal NPT responses but who were helped by psychological therapy. Nevertheless, the information is valuable. But the NPT can involve spending two or three nights sleeping at the laboratory, alone in bed, with tube-like electrodes on your penis.

Check out any drugs you may be taking. If the cause of your impotence is a mystery, you might be able to save yourself a lot of the time and expense of a medical investigation by dong some detective work of your own. The first place to check for clues is your medicine cabinet. Many commonly prescribed drugs can cause impotence. Among the classes of such drugs are: blood pressure medications and diuretics, anti-anxiety drugs, antidepressants, tranquilizers, antispasmodics for the bladder and bowel, drugs used to treat irregular heartbeat, drugs used to treat Parkinson’s disease, antihistamines, muscle relaxants, anti-ulcer drugs, cholesterol-lowering drugs, female hormones, anti-arthritis medications, and others.

If you suspect that one of your medications is the cause of your impotence, do not make any changes on your own. Check with your doctor first. Dosages can be adjusted or medications switched. Take heart: The negative effects of drugs on potency are almost always reversible.

Consider an IV treatment. The quickest fix for erection problems and impotence (as well as premature ejaculation and performance anxiety) is a 3- to 4-second injection of a drug into the penis. The drug produces a near-instant erection–one that can last anywhere from 10 minutes to 2 hours, regardless of how many times ejaculation takes place.

The injection erection is good for psychological impotence as well as physical impotence.

The drug overrides the effects of anxiety or lack of confidence because it directly stimulates the vasodilator mechanism that controls blood flow into the penis and, thereby, causes erections.

The dosage of the drug determines the duration of the erection. Physicians usually tailor the dose to the individual.

Male enhancements. Supplements have flooded the market today and you cannot just be sure which products are genuine and which are not. While you might have heard that male enhancement supplements are effective, there is no guarantee it will work for you. You should tell your doctor what you think about it before you actually take in one to avoid health complications.

John (not his real name) grew up in a normal family. His parents were loving and attended him and his sister equally. They were the kind of parents who were present for their children. You could probably say they had a good home environment and great childhood. They attended church together and both parents were involved in the spiritual upbringing of their children. Family values were shared and taught to them equally. John’s sister, Jane (also not her real name), came to believe and live by the family values. She succeeded in school, had good friends, and was a blessing to her parents. She was the “good child”.

John on the other hand changed as time went on. As he made older friends, his associations came into question. John began to see how the family values did not match the ones he was learning from his friends and associates. His parents tried to intervene with John about his associates but to no avail. They noticed how his behaviors changed as his value system changed. As faithful parents they did their best to try to redirect their son. As time went on their methods became desperate.

They tried restricting his behaviors in a number of ways. They limited his access to the car, they gave him a curfew, and they forbade him to associate with “those kids” but to no avail. John had made up his mind. His friends became more important to him than his family. Later the family found that drugs and alcohol were involved. As parents they found John had been using at home and had the proof of it. Their efforts increased in trying to control what was happening in the home. Chaos entered the once peaceful home as the family, desperate and out of love, tried their best to cure the problem. They tended to cushion his falls so he would not get so hurt, in the name of good parenting and misguided love.

John’s parents began to question their ability as parents, even with evidence that Jane was a happy, well-adjusted daughter. Their entire focus was now on their son and their struggle to bring back harmony in the home. Their efforts failed as John sunk deeper into drugs and alcohol. There were consequences he faced with the law and his health. His school work suffered and his future became bleak.

Finally, after many prayers and at the urging of friends, John finds himself in treatment for drug and alcohol addiction. John begins to learn of the twelve steps and finds recovery. His parents attended groups and became involved in Al-Anon. They found their peace and joy once again entered into the home.

Although purely a fictitious story, it sounds painfully familiar to some. The twelve steps and recovery for the addicted person and the family, through Al-Anon, have saved many a home. The secret for the family’s security and serenity abide in the spiritual program the family partakes in. What is to happen in the event the addict relapses? How does the family respond? What if the family has never been to Al-Anon before? How does a spiritual program help them to cope?

The nature of the disease of addiction tells us that it is a relentless disease that will seek an outlet at any opportunity; that the only reprieve is a daily reprieve if the participant is faithful to his step work and spirituality. The same is true for the family. Consider the above story and let’s examine how spirituality is the antidote to prevent a family relapse. How can the family respond if John relapses? The first three steps are essential to have a good grasp on, if this dilemma is one you face. The first step reminds us that we are powerless against others behaviors and addictions. We are reminded that we did not cause this, we cannot cure this and we cannot control it. This principle helps us to set boundaries with our loved ones. John’s family does not have to support their son’s addiction by cleaning up his messes. They can have John suffer the consequences of his addiction so John can hit his bottom quicker. They learned that when they enabled him he suffered longer and his addiction grew. This time the principle of powerlessness helped them to take their hands off of John’s chaos and as a result they excised themselves from the drama that once captivated them.

As a result, their lives did not become unmanageable anymore. John was left to deal with his own mess. His guilt trips, that were once so successful, don’t work anymore. His victimhood didn’t hold water; his excuses and blame were empty and rang hollow. Though he may try, the family recognizes the disease in play and do not enter the fray. They detach lovingly from John. All because they know they did not cause this, they cannot control it, and they cannot cure it.

As a result, they turn John and his problems over to God for help. God becomes, for them, the solution. God becomes that power that is greater than John’s disease that they turn to. They begin to pray for John. They may even have their own God box at home and begin filling it up. Their connection with God is not a blind connection either. They have prayed in the past and God answered their prayers before and they have the faith that He can do the same again. As a result, peace returns to the home. They wait for the power of God to move once again in their lives and their waiting is not in vain. Regardless of what John does with his life, weather he gets back into recovery or not, the family is strengthened to remain firm in their resolve to work their own program.

They seek support from their own home group and together they all push back against the disease. John sees this and begins to realize he needs to get back into recovery as well. The story ends like this for some, not for all, but for some the possibility to live in peace, even though we have a loved one who is an addict/alcoholic in the family, is a possibility. The challenge for families then is to believe that God can handle the problems they face. The challenge is to trust that God is faithful to his promises and is more powerful than the disease of addiction. My hope is that the family can establish that relationship with their Higher Power so that the peace they deserve in their home is a reality. Seek Him early, seek Him often. Seek Him when things are good and when things are not so good. He promises to be a help in times of trouble. The Big Book states that God could and would if He were sought. He can help John and He can help you.

A lot of people are yet to realize that man’s greatest assets is his health. Without good health, there would be no need for amassing all the splendid material stuffs, because you cannot enjoy anything not even cooking when you are sick. So this teaching should be passed on to the younger kids after us, sharing with them the importance of living a healthy lifestyle so that when they grow up they will have no difficulty in expressing their knowledge in actions.

As loving parents, there are fundamental, key things we must teach our children as they grow up. It is not enough to let them have everything they need, also allow them to eat all the unhealthy foods the world has to offer. Some of the things you must learn as a parent is to help your child in all aspects of life even in what to eat. Some parents believe that their children can eat whatever they need at their early stage of life so long it makes them happy, they also assume that as the child reaches an older point he will learn to take care of his/ her health matters. I must say that this is a terribly wrong impression for parents to have about health. The bible says “train up a child in a way he should go, and when he is old he will not depart from it.” The way you teach a child from the initial point is how he would grow up to be, learn all you can now to pass this information to your child about living a healthy life. Don’t assume that the eating habit of your son or daughter will change as he/she advances in age, it will remain the same, only few things might change due to direct information or training, but the poor character will still be there until conscious effort is made to replace it. And as a loving parent, you would not want your child to experience such difficulty in the future, create the perfect training now that they are young.

Children should be taught the importance of eating breakfast before starting the day. A child that knows the essence of breakfast is likely to have a better performance in school than the one that doesn’t, so make sure that your child is well taught these basic health lessons.

Always remember that one of the overall health tips that a child is exercise. A child that is well exercised will be livelier when playing with his peers as this will reduce the risk of injuries. Exercise will not only keep your child fit and health but will help with the prevention common health issues.

Sticking to general health tips is one of the easiest ways to take care of one’s family and personal health. Never forget that what you read today concerning your health will always come up tomorrow, learn all you can now so that there wouldn’t be any complications tomorrow.

To initiate recovery you first need to realize and accept, if you already haven’t, that depression, as any mental disorder, has its biological causes and therefore you should not blame yourself or your brain for feeling the way you do when depressed, but rather focus this effort into resolving and addressing the problem. Acknowledging this will enable you to move forward from the stuck, pessimistic, tenacious attitude inherent to depression more easily. Of course your depression will not disappear by just understanding and accepting it, again because of the biological causes which work independently of your conscious decisions, but it certainly will benefit from such an approach.

Next, you might want to consider incorporating some supplements such as fish oil, vitamin-d, b vitamin, magnesium and others, which have proven to alleviate the deficiencies and imbalances that might be propelling your depressions or which ameliorate depression via different mechanisms. For me, Fish oil and BCAA (branches chained amino acids) have proven to be most successful – they take care of many of the physical symptoms such as fatigue and cognitive predicaments such as brain fog. However, bear in mind that if you decide to supplement your diet, it will require patience and dedication. Do not expect overnight results by taking vitamins and related substances, because deficiencies are not usually corrected after a single administration of the deficient subject, give them a couple of weeks to appreciate their full benefit they have to unravel.

Incorporating rituals into a daily routine has proven to have a grounding and reassuring effect for many with anxiety, depression and similar affective disorders. There are innumerable lists of such rituals you might want to consider and they can be as simple as any form of exercise, meditation, going for a walk, playing an instrument or doing anything you like that you think is beneficial to your mental health. I have chosen exercise and meditation, which I have started practicing few times a week and eventually daily. These practices do not have to consume your whole day, 15-30 minutes daily is plenty enough and worth the timely sacrifice. Even though that you might not feel the benefits right away, you will be doing yourself and your depression a service in the long run. Important is to experiment and find which techniques work the best (because each depression differs due to our subjective nature) for you and which fit your resources and schedule the best as well.

So try these tips and don’t be afraid to experiment and stick to those techniques that yield the most results. Once you do you will soon enter a path to a perpetual relief from your symptoms!

]]> http://www.aetda.com/reating-depression-instruction-manual/feed/ 0 http://www.aetda.com/stop-heartburn-fast-7-tips-that-actually-can-work/ http://www.aetda.com/stop-heartburn-fast-7-tips-that-actually-can-work/#comments Mon, 20 Feb 2012 15:48:14 +0000 auth http://www.aetda.com/?p=1514

For myself I have recently experience firsthand the excruciating pain that is associated with heartburn I work in a demanding job in front of a computer with little exercise and usually it is fried food or take away is the meal of choice on the way home from work.

Everyone has a story to tell when it comes to heartburn and unless you have ever experience the pain it is hard to describe how your body pays you back for eating the wrong foods, non-existent exercise and eating too late in the night etc.

In my case I would eat over my computer something easy that still allowed me to type and then I would graze at things in the cupboard like chips, biscuits and other munchies. This grazing would only stop when it was time to go to bed which was normally around midnight.

What does heartburn feel like?

I laid down fully exhausted and nodded off to sleep only to be awoken by the burning sensation in my chest and a feeling that the food inside had stopped to a grinding halt. This also made my mouth water with the stomach acids coming back from the stomach.

If you try to change position in bed you cannot find a spot that makes the slightest difference. At this stage I had to get out of bed and vomit to get rid of the acid but the burn still remains.

I tear at the packet of anti-acids eating two at a time to get some relief; this only makes me vomit again. I am rolling around in bed in pain and the only thing that helps if I stand up. This is not handy especially if you are expected to have a long day at work where you need to give a 100% and feel like you have not slept all of the night.

Of course the situation is different for everyone but I would just like to run off a few tips that helped stop heartburn for me that may help you also.

Useful tips that help stop heartburn:

• Lifestyle changes are really at the top of the list and you really do need to look at what you are eating. If you are busy you need to do a bit of a cook up of food to freeze and have in the freezer ready to eat.
• Once you have eaten that is it – no grazing – stick to 3 meals a day
• Exercise is something that people roll their eyes at but it is necessary for your body to perform its best. It can be accidental exercise like climbing the stairs, parking your car further away. Take the dog for a walk. Buy a pedometer to keep an eye on the steps you are doing – if you are short of the 10,000 steps do more exercise.
• Never eat after 9pm at night as this will give your body time to digest the food
• In bed sleep on 2 pillows so that your body is slightly raised
• Use half a teaspoon of bi-carb soda in water as a cheaper option than using over the counter overpriced anti-acids
• Keep a diary over a week or so as this will be helpful if you need to see a doctor.

Overall the tips above don’t all need to be used all together and you may find just making a few of the changes helps you with your heartburn.

If no relief from making small changes please see your doctor immediately as there could be an under lying medical reason why you are continually getting heartburn, take along your diary too that will help your doctor with his diagnosis.

Gastric disorders often include gastritis, heartburn or reflux, dyspepsia or indigestion, hyper-acidity, ulcers, constipation, diarrhea, Irritable Bowel Syndrome, Inflammatory Bowel Disease, etc. Most of them may cause pain, nausea, bloating, belching, vomiting, flatulence, headache and several other discomforts. While Inflammatory Bowel Disease and chronic ulcers should be treated by a doctor, most other gastric disorders can be treated with herbs. Herbal remedies for gastric disorders are the best as they are gentle and natural for the system. Some of them are briefly mentioned below.

Juices & Mixtures

Coconut water, juices of spinach, carrot, potato, aloe vera, cabbage, coriander (added to fresh buttermilk) and lemon are effective in treating gastric disorders. Asafetida mixed in cumin water, curd and buttermilk, rice gruel, a tablespoon of cinnamon water, and honey are also effective. So is probiotic yogurt.

Bitter Herbs

Bitter herbs are unrivaled stomach tonics, promoting digestive juices, peristalsis and the flow of bile. Chamomile is an excellent tonic for the liver and digestive system. Gentian, Centuary, Boldo, and Mugwort are bitter and immensely useful herbal remedies for gastric disorders.

Other Herbs

Ginger is a wonder medicine for any stomach related irritations and diseases. Ginger juice mixed with salt or honey, or ginger tea, can be very effective. Peppermint is another useful herb; its ability to calm cramping stomach and intestinal muscles makes it a superb treatment for indigestion. Other useful herbs are: Artichoke, Goldenseal, Marshmallow, Marigold and Bishop’s Weed, Carom seed, Asparagus, Bell pepper, fennel, garlic, cardamom, Goldenseal, Bayberry and turmeric, ajwain, mint, lavender, rosemary, juniper, valerian, lemon balm, yarrow, slippery elm, aniseed, clove, Haritaki, (also known as Terminalia chebula), Amla (Emblica officinalis), Nishoth (Operculina terpethum), Mulathi (Glycyrrhiza glabra), Marich (Piper nigrum), i.e., Pepper. Laxative herbs such as Cascara Sagrada, Senna, Rhubarb, and Buckthorn besides Aloe Vera resin, will greatly help heal the stomach and intestines. Antispasmodic herbs relieve cramping and spasms, and include Cramp Bark, Black Haw, Lady’s Slipper (very rare and hence expensive).

Fruits

Apples and carrots contain malic acid and tartaric acid which help neutralize stomach acids. Papaya seeds and pineapples, blueberries, cherries and tomatoes and vegetables like squash and Cranberry can also fight gastric problems. Orange is another effective indigestion remedy. So are grapes.

Oil rubbing

Rubbing a carrier oil (i.e. Olive, Castor, Almond, or Grape Seed oil) into the stomach and massaging 1-3 drops of one of the essential oils supra into the stomach area, will also be effective.

Water

Water is the best medicine for all diseases. Water consumption must be sufficient to meet the requirements of the body.

Is your hair thinning? Has it lost it’s girth, let alone it’s colour? Has something in your biological system shut down and your locks are missing in action? Maybe you don’t know why your hair is disappearing. Maybe it’s stress. Actually it’s a little known fact that as we age, yes even women, can lose the quality and thickness of our hair.

Brainwave entrainment might just be the ticket to jumpstart the production of the hormone needed to facilitate successful hair growth. If it’s not a hormone problem, then entrainment can reduce stress and encourage the growth of healthy, thick hair in that capacity.

Why Are You Losing Your Hair, Anyway?

• If you are on birth control, you may have hair loss issues. You can have hair loss at a very young age when taking birth control pills. The hair will usually come back after 6 months of not taking them anymore…but then you might be pregnant by then.
• Being pregnant. You may experience a major shift in hormones when pregnant that will affect how thick your hair is.
• Thyroid disease. If you have an overactive or underactive thyroid, it can cause hair loss.
• You’ve been on a really stringent detox diet. Deficiencies in your diet will and does affect the girth of your hair.
• Dieting in general can cause you to lose your hair. Extreme shifts in protein consumption will cause you to shed your hair.
• Certain medications that treat anxiety and depression, or blood pressure, may cause temporary hair shedding. This is the side-effect of the drug involved.
• Iron deficiency can cause hair loss. If you have a heavy or frequent menstrual period, your blood may become low in iron and your hair will be affected.
• Stress, a big one, will cause hair loss. You’ll usually see the effects of having a large, stressful event, in your hair about three months after the fact. Stress can trigger androgenic hair loss.
• Angrogenic hair loss is caused from genetics and hormone deficiency.
• Stress – Stress is an interesting factor in hair loss for some. A constant stream of stress can cause hair loss.
• A poor functioning pituitary gland will leave hair on your shirt.

Brainwave entrainment promotes hair growth by stimulating the pituitary gland to release growth hormones that will nourish hair follicles and the skin on the scalp.

Signs Of A Malfunctioning Pituitary Gland

• loss of hair.
• loss of muscle mass.
• you’re gaining weight.
• you’re tired all the time, no matter how much you sleep.
• your immune system is down and you get sick often.

Being a woman in our society is tough enough without having to struggle with the loss or thinning of hair. Yes, we can wear a wig but what happens when it’s hot out–and it gets itchy–and everyone knows it’s a wig so what’s the point.

You start feeling like everyone is looking at you so you stay home. Scarves never stay in one place and make you feel like a baba.

Thick hair is a sign of youth.

No one wants to feel or look old. Let’s face it, it’s a competitive world when it comes to romance, relationships, jobs etc and looking young represents vitality. Loss of hair does not denote youth.

Brainwave entrainment can restart the pituitary gland, promote healthy hair follicle growth, and remove a whole lot of stress quickly and effectively.

Will a diagnosis of an Autism Spectrum Disorder limit my emotional connection to my child? As parents we all want to cuddle, kiss and hold our children. Not only do they feel good to hold but they smell good too – most of the time. But what is a parent to do when their child pulls away from their touch, refuses to be embraced or won’t hug back?

There is a misconception that children with Autism are incapable of showing affection but many have found they are indeed capable of expressing love, they just do it in non-conventional ways. Another theory is that children with Autism feel emotions so fiercely that they are easily overwhelmed with what to do with them. All children are wired differently and your child’s emotional availability will depend on where he or she lies on the Autism spectrum.

The pain of realizing your child may never display the level of physical affection that you had hoped for is not to be treated lightly. It is a loss of an ideal you held about parenting and should be addressed. Accepting it as fact is the first step that will help you move beyond and open yourself up to other signals that may not look the same but carry the same message.

All parents anticipate a reciprocal response to their physical displays of affection but if that is all you seek you can set yourself up for constant disappointment. Recognizing that your child may never initiate a hug or say I love you is very troubling to accept. As unfortunate as this is, it is a situation that calls for a major shift in perspective. As a parent in such circumstances, you have to lower your expectations, increase your patience and develop a special mindset in order to cope. Here are some suggestions to help you get started.

- Invade your child’s world.

As adults we tend to make the mistake of expecting our children to conform to our world and respond as we do but a much more productive approach, especially with a child on the Autism spectrum, is to invade their world first. The more a parent can experience the world through their child’s Autistic lens, the more easily one can understand and accept their child’s unique way of relating. Making an effort to enter into your child’s world will help you discover the particular nuances in his behavior that signify expressions of affection and a real connection to you.

- Play detective.

The possibility of a meaningful and loving connection lies in your ability to look upon your circumstance as a new adventure and adopt the role of investigator. As you become alert and watchful for those slight gestures and signs that say, “I care” – you may be pleasantly surprised at what you find. That blank stare focused in your direction may be saying a lot more than you think.

Here are some clues to look for when trying to determine how your child shows affection:

• Occasional eye contact

• Letting you play with or touch a favorite item

• A slight touch or pat

• Drawing you a picture

• A certain noise or tone of voice

• A handshake or a high five

• Squeals of laughter

- Keep hope alive.

Never give up that your child will be able to learn how to show affection towards you because affection is a learned behavior that all children can be taught to some degree. Once you have dissected how you child relates to her environment you can begin to pull her into your world and teach her other ways of relating. Children on the Autism spectrum just need more time and practice to learn how to express themselves spontaneously.

As you gather clues and develop a greater awareness of how your child relates to everything around him or her you will detect revealing patterns. Being alert to behaviors that show a level of caring, even if minimal, will help give the ongoing bonding process with your child a boost. Eventually you and your child will find your own rhythm, your own special dance that says ‘I love you’.

When you are told to take time for yourself, it is usually because someone else has noticed your fast paced and/or hectic lifestyle, i.e. working long hours, shuttling kids around, care giving a sick family member, etc. Perhaps you may feel guilty if you use some of that time for yourself. You tell yourself you are being productive by filling each and every moment of the day with a task that HAS to get done. Although many times you end up sabotaging yourself attempting to reach these goals. You cannot consistently achieve your goals if you are worn out and exhausted. You need balance in your life. And that is where taking time out for yourself is advisable.

First and foremost, if you are not healthy, you will not be able to assist those around you. Good physical and mental health are vital to your ability to be on top. You must accept that you are important and allow yourself the necessary break time to recoup your physical and mental health. A brisk walk can do wonders for the body. A brisk walk is often times overlooked as insignificant, although it has many health benefits. From preventing peripheral artery disease, reducing weight, and, because walking is a weight-bearing exercise, it can also help prevent the bone disease osteoporosis. Keeping in mind you are important also; do not put ALL your energy into helping others without taking time to recharge yourself.

Allow time to clear your mind. Relaxation can be achieved through meditation or self-hypnosis. These techniques are excellent ways to put your mind at ease. Allowing your mind to shut down is important. No, it really does not shut down however, it is a time of calm, free from the cares of the outside world. A chance for the thoughts to stop racing. A chance to regroup/collect yourself. A chance to put things into perspective. These are great stress reducers! If you have difficulty achieving these techniques on your own, seek out a professional who specializes in meditation or hypnosis.

Take time to breathe. Sounds strange doesn’t it? But we do forget to breathe properly when we are hurried and stressed. Deep, slow gentle breathing detoxifies and releases toxins. Breathing also relieves tension, massages your organs, improves the quality of your blood, and helps elevate your mood.

Where will you find the time? It is OK to say NO from time to time. You may have to practice saying no so that it will come more naturally. Increasing your NO power will allow you to use that time to recharge yourself. So tell yourself now, you will take control over life and take the necessary steps to ensure you take care of yourself! Be there for yourself. Take some time for you today.

I went for a massage the other day in a new space and as I was filling out the intake form I came to a question, “do you have any troubles sleeping?” I marked the “No” box, and continued on. Suddenly it dawned on me just how significant that really was; it is the first time in about 11 years that I have been able to say I really don’t have any issues sleeping.

I honestly have no idea what it was in particular that brought on the vicious case of insomnia I came down with in my late teens, but I do know that I am glad to be over it! Insomnia is broken down into two categories…

• Short term-Less than 3 weeks
• Long term-3 weeks or more of little or no sleep

There are a ton of reasons why we can go through periods of short term insomnia. Things like a shift change, having a bad cough, jet lag, quitting smoking, or a particularly stressful day. The bright side of short term sleep issues is that for the most part they will fix themselves and before you know it, you’ll be back to sleeping like a baby!

Long term sleep issues are a bit more complicated, they typically effect women more so than men and rarely come down to an easy fix. There are occasions where long term insomnia is due to an actual medical condition such as sleep apnea or hormone changes like menopause, but believe it or not, medical conditions are one of the least likely reasons a person would be suffering from insomnia. The most common reason for insomnia comes down to long term stress and anxiety.

If you find you’re suffering from either short or long term sleep loss there are many easy ways to improve your likelihood of getting a good night’s rest. This is addressing what is known as sleep hygiene, and for many people all it takes to improve their quality of sleep is implementing some simple changes.

• Try keeping a sleep journal – In this journal track things like your activity levels during the day, what you ate/drank within 3 hours of going to bed, was it a stressful day, what time you went to bed, how long if at all it took you to fall asleep and when did you get out of bed/wake up. Do this consistently for 30 days and it will help you recognize possible triggers involved in poor sleep.
• Try to be consistent in your sleep patterns – Do your best to go to bed and wake up at the same time every day, at least until you have your sleep under control. This will help set your internal clock and therefore program your body for sleep. This is also very beneficial for people who suffer from regular headaches, especially upon waking.
• Monitor what you are watching/ reading throughout the day – Studies have shown that exposure to violent/ disturbing/ stressful types of stimulus can weigh heavily on our sub-conscious minds and make it difficult to get to sleep and stay that way. Especially close to bedtime cut out things like the evening news, violent television shows/ movies and stimulating books. These forms of stimulus just make it that much harder to turn off our brains and prepare for rest.
• Keep your home, office and bedroom organized – It is really hard to relax and find rest in a chaotic space, so make sure you are keeping all of your living spaces organized and tidy. Even your office should be left organized at the end of the day to make it easier to walk away from the office without the lingering feeling that you have left something undone. Make your bed in the morning, straighten out your nightstand and don’t leave things lying around. A peaceful environment leads to a peaceful person.
• Deal with stress as it arises – It’s very easy for stress to turn into a chronic condition if it’s not addressed in the heat of the moment. When stress turns into a lifestyle it not only affects the way you feel but also the way you think. This change in our thought patterns is what will typically lead to anxiety.

If you have tried some or all of the above suggestions and you’re still not sleeping, don’t let it go for too long, ask for some help. The longer we go without sleep the more likely that illness will arise from it. It also just makes it that much harder to find a normal sleep pattern because our bodies will adapt to insomnia and create new patterns and new ways of functioning. Talk to your naturopath or your family doctor about your options and don’t assume it will fix itself.

For me, I tried it all and found that many things would help for the short term but before long I was right back to watching the clock. I had long term sleep issues and I know that the reason behind that was my inability to turn off my brain. Can you relate? Sometimes we are laying there processing serious situations that are happening and weighing heavily on us but so much of the time it’s silly things like what we are going to make for dinner tomorrow night.

It’s impossible to stop our mind from thinking as that is its job. But is the mind our employee or our boss? What I mean by that is, are your thoughts working for you or do they own you and control how you feel? Can a simple thought make you queasy, maybe a bit panicked or possible even angry? Then, in those moments your mind is your boss, and not a very nice one!

There is only one way to take control of our thoughts and even change the way we think and that is through a meditation practice. It is what ended my eleven year stint of insomnia once and for all and it’s one of the most important things you can do for your overall health and well-being. Finding the motivation to practice meditation can be hard though because you don’t see big changes right off the bat, in fact you may feel kind of silly at first. But, before you know it changes do occur and the changes don’t happen during your meditation, they happen in your day-to-day life. All of a sudden things that used to really irk you aren’t so bad, you’re sleeping better, thinking more positively and able to find compassion in areas where before you may have only found frustration. This in turn leads to even more good stuff, you’ll find personal and professional relationships improve, your over-all confidence grows and you may even find yourself doing things that you never had the guts to do before.