To find out if a medication might be causing your insomnia, check the label for amphetamines and caffeine, and read the package insert to see if it mentions potential sleep disturbances. Some of the most common culprits:

* Painkillers
* Decongestans
* Diuretics
* Asthma drugs containing ephedrine, aminophylline, Or norepinephrine
* Steroids such as cortisone
* Prescription and over-the-counter diet pills
* High blood-pressure medications called beta blockers
by -G.G

Hormone Havoc. According to a study by the better Sleep Council, a research group based in Alexandria, Va., women who suffer from PMS get one-third less deep sleep during this time than those who don’t. That may be because PMS-elevated levels of progesterone can increase body temperature enough to wake you out of a sound sleep. The same type of thing can happen during menopause, When declining levels of estrogen can produce hot flashes that snap you awake. SLEEP SAVER: A recent study found that taking 1,200 milligrams of calcium daily reduced some PMS symptoms, including sleeplessness, by as much as 45%. If you’re suffering from menopause related sleep loss, Dr. Zammit recommends talking to your doctor about hormone replacement therapy. “Along with increasing bone mass and preventing heart disease, hormone therapy can help quell hot flashes and dramatically improve sleep, ” He says.
by -Karen Cicero

Sometimes the cause insomnia is no mystery at all. If You’re awake because your sleeping partner sounds like a low-flying 747, you’re not alone. Twenty-fve percent of men and 15% of woman snore at least two nights a week. The good news is that there are ways to tone down the turbulence.
Nix the nightcap. Just one drink before bed can relax the upper airway muscles and lead to snoring, says Mark Mahowald, M.D., director of the Minnesota Regional Sleep Disorders Center, in Minneapolis.
Take Sides. When you sleep on your back, your tongue can fall backward and partially block air flow. Try side-sleeping for a better chance of snoozing snore-free.
Count calories. Fat deposits along the sides of the throat can narrow the airway and trigger snoring. “Overweight patients often stop snoring after losing just 10 pounds,” says Kent Wilson, M.D., a clinical associate professor of otolaryngology at the University of Minnesota, in St. Paul.
Explore other options. Nonprescription nasal strips work well if the snoring is caused by allergies or congestion says Dr. Mahowald. And while silicone ear plugs don’t stop the snoring, they do a great job of blocking out the racket for a suffering spouse.

Check it out. If nothing stops the nightly noise, consult a doctor of chiropractor. Sleep apnea, a condition in which the air passage frequently closes for as much as 45 seconds during sleep, can cause snoring, grogginess and headaches. But it can be treated with surgery or special masks and mouthpieces that help keep the airway open at night.

by -K.C.

If It’s Possible to do so, put your body on vacation two to three days
before you leave home. Gradually move the times you eat and sleep so they coincide with the time zone of your destination. Do the same thing on your way home.
Drink plenty of nonalcoholic beverages during your flight. A well-hydrated body adjusts to time changes faster.
When you reach your destination, immediately abide by your hosts clocks. Eat when the locals eat, sleep when they sleep.
Use daylight to help you adjust to the new time zone. If you’re traveling east, you’ll want to sleep later than the locals. Don’t force yourself to get up and go outside in the morning light, which will help your body reset its clock to the local time. Likewise, If you’re heading west, you’ll want to go to bed earlier than your hosts, so exposure to late afternoon light will “remind” Your body that it’s still daytime.
Take small doses of melatonin, a hormone that regulates the body’s sleep/wake cycles. If you’re traveling east, take one-half milligram (mg) of melatonin at 3:00p.m. on the day of departure to trick your brain into thinking dusk is coming earlier. Take another dose at 3:00p.m. (home time) the next day. If you’re going west, take one-half mg melatonin when you wake up on the day of departure to prolong dawn. then, take three mg at bedtime to stay asleep as long as the locals do.
by -G.G

Has it been too long since you had a good night’s sleep? If you’ve ever lost a night’s sleep to physical discomfort, you’ll really appreciate the comfort of the Vedic and Vedic-Trac pillows.

Both pillows provide total support for the cervical curve of your spine and extremities, helping you to sleep through a range of problems, including the chronic pain of back and neck injuries. Also prevents arms, shoulders and even hands! from becoming numb while asleep. Our Vedic’s are Non-Allergenic and shown to maintain your chiropractic adjustments longer while improving your posture… highly recommended for toddlers and growing adults too. Even if nothing hurts, you’ll love the total support and comfort the Vedic and Vedic-Trac provide!
Both cervical pillows are available in three sizes, ask your Chiropractor or therapist for more details…