Black Hair Media Forum Homepage
BHM BHM BHM
Summer Hair Takeover Specials
Forum Home Forum Home > Lets Talk > Talk, Talk, and More Talk
  New Posts New Posts RSS Feed - Stop insomnia challenge
  FAQ FAQ  Forum Search   Register Register  Login Login
 

Stop insomnia challenge

 
 Post Reply Post Reply Page  <12345 6>




The Best Human Hair Available with No Service Match

Author
 Rating: Topic Rating: 3 Votes, Average 3.67  Topic Search Topic Search  Topic Options Topic Options
coconess View Drop Down
Elite Member
Elite Member
Avatar

Joined: Dec 30 2006
Location: Cali
Status: Offline
Points: 205363
Post Options Post Options   Thanks (0) Thanks(0)   Quote coconess Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 9:17am
i didnt read all of it but i saw tryptophan mentioned with snacking on bananas.. its very important for them neurotransmitters and things up there (the brain)

if you think depression is part of your insomnia.. id (i don't though lol) def start taking tryptophan/5htp.. couldn't hurt.. it'll increase serotonin. 
most foods don't have much anymore (unless organic)


Edited by coconess - Feb 07 2014 at 9:20am
Back to Top
Sponsored Links


Back to Top
creole booty View Drop Down
Elite Member
Elite Member
Avatar

Joined: Sep 26 2007
Location: US - Illinois
Status: Offline
Points: 51315
Post Options Post Options   Thanks (0) Thanks(0)   Quote creole booty Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 9:23am
My insomnia is anxiety and alcohol related. Most days I'm fine, but some days I feel like I'm going to b 40 in a week and I need to prepare for it every second of my life.

I'm 27.

Bananas as a night time snack sounds great. My baby loves bananas, she'll enjoy that.
Back to Top
creole booty View Drop Down
Elite Member
Elite Member
Avatar

Joined: Sep 26 2007
Location: US - Illinois
Status: Offline
Points: 51315
Post Options Post Options   Thanks (0) Thanks(0)   Quote creole booty Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 9:26am
I reduced my drinking to only 2 nights a week. On those nights I only have a beer, 4 oz glass of wine, or a triple shot of vodka. To me, that seems like not a lot, but it still causes insomnia. Maybe if I move my time frame for the drinks back, I'll b able to sleep. I thought drinking water would help, but it didn't.

Back to Top
creole booty View Drop Down
Elite Member
Elite Member
Avatar

Joined: Sep 26 2007
Location: US - Illinois
Status: Offline
Points: 51315
Post Options Post Options   Thanks (0) Thanks(0)   Quote creole booty Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 9:30am
http://alcoholism.about.com/cs/alerts/l/blnaa41.htm

Alcohol and insomnia


Alcohol and Sleep
Alcohol Alert From NIAAA

The average adult sleeps 7.5 to 8 hours every night. Although the function of sleep is unknown, abundant evidence demonstrates that lack of sleep can have serious consequences, including increased risk of depressive disorders, impaired breathing, and heart disease. In addition, excessive daytime sleepiness resulting from sleep disturbance is associated with memory deficits, impaired social and occupational function, and car crashes (1,2).

sleep disorders by disrupting the sequence and duration of sleep states and by altering total sleep time as well as the time required to fall asleep (i.e., sleep latency).

This Alcohol Alert explores the effects of alcohol consumption on sleep patterns, the potential health consequences of alcohol consumption combined with disturbed sleep, and the risk for relapse in those with alcoholism who fail to recover normal sleep patterns.

Sleep Structure, Onset, and Arousal

Before discussing alcohol's effects on sleep, it is helpful to summarize some basic features of normal sleep. A person goes through two alternating states of sleep, characterized in part by different types of brain electrical activity (i.e., brain waves). These states are called slow wave sleep (SWS), because in this type of sleep the brain waves are very slow, and rapid eye movement (REM) sleep, in which the eyes undergo rapid movements although the person remains asleep.

Most sleep is the deep, restful SWS. REM sleep occurs periodically, occupying about 25 percent of sleep time in the young adult. Episodes of REM normally recur about every 90 minutes and last 5 to 30 minutes. REM sleep is less restful than SWS and is usually associated with dreaming. Although its function is unknown, REM appears to be essential to health. In rats, deprivation of REM sleep can lead to death within a few weeks (3). In addition, a transitional stage of light sleep occurs at intervals throughout the sleep period (4).

Sleep was formerly attributed to decreased activity of brain systems that maintain wakefulness. More recent data indicate that sleep, like consciousness, is an active process. Sleep is controlled largely by nerve centers in the lower brain stem, where the base of the brain joins the spinal cord. Some of these nerve cells produce serotonin, a chemical messenger associated with sleep onset (5) and with the regulation of SWS. Certain other nerve cells produce norepinephrine, which helps regulate REM sleep and facilitates arousal (6). The exact roles and interactions of these and other chemical messengers in orchestrating sleep patterns are not known (6). Significantly, however, alcohol consumption affects the function of these and other chemical messengers that appear to influence sleep.

Alcohol and Sleep in Those Without Alcoholism

Alcohol consumed at bedtime, after an initial stimulating effect, may decrease the time required to fall asleep. Because of alcohol's sedating effect, many people with insomnia consume alcohol to promote sleep. However, alcohol consumed within an hour of bedtime appears to disrupt the second half of the sleep period (7). The subject may sleep fitfully during the second half of sleep, awakening from dreams and returning to sleep with difficulty. With continued consumption just before bedtime, alcohol's sleep-inducing effect may decrease, while its disruptive effects continue or increase (8). This sleep disruption may lead to daytime fatigue and sleepiness. The elderly are at particular risk, because they achieve higher levels of alcohol in the blood and brain than do younger persons after consuming an equivalent dose. Bedtime alcohol consumption among older persons may lead to unsteadiness if walking is attempted during the night, with increased risk of falls and injuries (3).

Alcoholic beverages are often consumed in the late afternoon (e.g., at "happy hour" or with dinner) without further consumption before bedtime. Studies show that a moderate dose1 of alcohol consumed as much as 6 hours before bedtime can increase wakefulness during the second half of sleep. By the time this effect occurs, the dose of alcohol consumed earlier has already been eliminated from the body, suggesting a relatively long-lasting change in the body's mechanisms of sleep regulation (7,8).

The adverse effects of sleep deprivation are increased following alcohol consumption. Subjects administered low doses of alcohol following a night of reduced sleep perform poorly in a driving simulator, even with no alcohol left in the body (9,10). Reduced alertness may potentially increase alcohol's sedating effect in situations such as rotating sleep-wake schedules (e.g., shift work) and rapid travel across multiple time zones (i.e., jet lag) (9). A person may not recognize the extent of sleep disturbance that occurs under these circumstances, increasing the danger that sleepiness and alcohol consumption will co-occur.

Alcohol and Breathing Disorders

Approximately 2 to 4 percent of Americans suffer from obstructive sleep apnea (OSA), a disorder in which the upper air passage (i.e., the pharynx, located at the back of the mouth) narrows or closes during sleep (11). The resulting episode of interrupted breathing (i.e., apnea) wakens the person, who then resumes breathing and returns to sleep. Recurring episodes of apnea followed by arousal can occur hundreds of times each night, significantly reducing sleep time and resulting in daytime sleepiness. Those with alcoholism appear to be at increased risk for sleep apnea, especially if they snore (12). In addition, moderate to high doses of alcohol consumed in the evening can lead to narrowing of the air passage (13,14), causing episodes of apnea even in persons who do not otherwise exhibit symptoms of OSA. Alcohol's general depressant effects can increase the duration of periods of apnea, worsening any preexisting OSA (14).

OSA is associated with impaired performance on a driving simulator as well as with an increased rate of motor vehicle crashes in the absence of alcohol consumption (9,10). Among patients with severe OSA, alcohol consumption at a rate of two or more drinks per day is associated with a fivefold increased risk for fatigue-related traffic crashes compared with OSA patients who consume little or no alcohol (15). In addition, the combination of alcohol, OSA, and snoring increases a person's risk for heart attack, arrhythmia, stroke, and sudden death (16).

Age-Related Effects and the Impact of Drinking

Little research has been conducted on the specific effects of alcohol on sleep states among different age groups. Scher (17) investigated the effects of prenatal alcohol exposure on sleep patterns in infants. Measurements of brain electrical activity demonstrated that infants of mothers who consumed at least one drink per day during the first trimester of pregnancy exhibited sleep disruptions and increased arousal compared with infants of nondrinking women. Additional studies revealed that infants exposed to alcohol in mothers' milk fell asleep sooner but slept less overall than those who were not exposed to alcohol (18). The exact significance of these findings is unclear.

Normal aging is accompanied by a gradual decrease in SWS and an increase in nighttime wakefulness. People over 65 often awaken 20 times or more during the night, leading to sleep that is less restful and restorative (3). Age-related sleep deficiencies may encourage the use of alcohol to promote sleep, while increasing an older person's susceptibility to alcohol-related sleep disturbances (3,19). Potential sources of inconsistency among study results include different doses of alcohol employed and failure to screen out subjects with preexisting sleep disorders (3).

Effects of Alcohol on Sleep in Those With Alcoholism

Active Drinking and Withdrawal. Sleep disturbances associated with alcoholism include increased time required to fall asleep, frequent awakenings, and a decrease in subjective sleep quality associated with daytime fatigue (3). Abrupt reduction of heavy drinking can trigger alcohol withdrawal syndrome, accompanied by pronounced insomnia with marked sleep fragmentation. Decreased SWS during withdrawal may reduce the amount of restful sleep. It has been suggested that increased REM may be related to the hallucinations that sometimes occur during withdrawal. In patients with severe withdrawal, sleep may consist almost entirely of brief periods of REM interrupted by numerous awakenings (3,20).

Are your withdrawals mild, moderate or severe? Take the Alcohol Withdrawal Symptoms Quiz.
Recovery and Relapse. Despite some improvement after withdrawal subsides, sleep patterns may never return to normal in those with alcoholism, even after years of abstinence (3,21). Abstinent alcoholics tend to sleep poorly, with decreased amounts of SWS and increased nighttime wakefulness that could make sleep less restorative and contribute to daytime fatigue (22). Resumption of heavy drinking leads to increased SWS and decreased wakefulness. This apparent improvement in sleep continuity may promote relapse by contributing to the mistaken impression that alcohol consumption improves sleep (23-25). Nevertheless, as drinking continues, sleep patterns again become disrupted (3).

Researchers have attempted to predict relapse potential using measures of sleep disruption. Gillin and colleagues (26) measured REM sleep in patients admitted to a 1-month alcoholism treatment program. Higher levels of REM predicted those who relapsed within 3 months after hospital discharge in 80 percent of the patients. A review of additional research (3) concluded that those who eventually relapsed exhibited a higher proportion of REM and a lower proportion of SWS at the beginning of treatment, compared with those who remained abstinent. Although additional research is needed, these findings may facilitate early identification of patients at risk for relapse and allow clinicians to tailor their treatment programs accordingly.

Alcohol and Sleep--A Commentary by
NIAAA Director Enoch Gordis, M.D.

According to recent news reports, Americans are at risk for a variety of sleep-related health problems. Alcohol use affects sleep in a number of ways and can exacerbate these problems. Because alcohol use is widespread, it is important to understand how this use affects sleep to increase risk for illness. For example, it is popularly believed that a drink before bedtime can aid falling asleep. However, it also can disrupt normal sleep patterns, resulting in increased fatigue and physical stress to the body. Alcohol use can aggravate sleeping disorders, such as sleep apnea; those with such disorders should be cautious about alcohol use. Many nursing mothers are still regularly advised by their physicians to have a drink to promote lactation (so-called let-down reflex). Babies who receive alcohol in breast milk are known to have disrupted sleeping patterns. Because researchers do not yet know what effect this disruption has on nursing infants, physicians should reconsider this advice.
Alcoholism treatment also can be complicated by sleep problems during withdrawal and during subsequent behavioral treatment, where sleeping problems experienced by many recovering alcoholics may increase their risk for relapse. Because it is likely that alcohol may act on the same neurotransmitters involved in sleep, increased knowledge of alcohol's effects on the brain will help to promote new therapeutic techniques for alcohol-related sleep disorders and, perhaps, improve the chance for long-term sobriety.



Back to Top
creole booty View Drop Down
Elite Member
Elite Member
Avatar

Joined: Sep 26 2007
Location: US - Illinois
Status: Offline
Points: 51315
Post Options Post Options   Thanks (0) Thanks(0)   Quote creole booty Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 9:31am
1A standard drink is generally considered to be 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits, each drink containing approximately 0.5 ounce of alcohol. In addition, terms such as light, moderate, or heavy drinking are not used consistently by alcoholism researchers. Therefore, in each case, the terms used in this text are those of the author or authors cited.
Back to Top
coconess View Drop Down
Elite Member
Elite Member
Avatar

Joined: Dec 30 2006
Location: Cali
Status: Offline
Points: 205363
Post Options Post Options   Thanks (1) Thanks(1)   Quote coconess Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 9:35am
I'm the same way… i feel like I'm knockin on 30.. i have quite a few years until that will happen (not even 25 yet) but i still feel so old (don't mean to offend you). 

i think my sleeping issues are mainly from alcohol too.. and lack of vital nutrients that alcohol depleted. 
I'm slowly getting them back though.. i cut down drinking too (by how many days per week.. working on the amount.. i still feel like when i do drink, its too much).

random, but i notice that my body craves certain things after drinking.. i think it knows what nutrients are extra depleted. 
Back to Top
creole booty View Drop Down
Elite Member
Elite Member
Avatar

Joined: Sep 26 2007
Location: US - Illinois
Status: Offline
Points: 51315
Post Options Post Options   Thanks (0) Thanks(0)   Quote creole booty Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 2:40pm
That sounds right. Ok, so lets add no more than 2 alcohol DAYS per week to start. U can drink however much and at any time on those 2 days only. Every other day, alcohol has to b limited to this:

1 12 oz beer
6 oz of wine
1 shot

Back to Top
coconess View Drop Down
Elite Member
Elite Member
Avatar

Joined: Dec 30 2006
Location: Cali
Status: Offline
Points: 205363
Post Options Post Options   Thanks (0) Thanks(0)   Quote coconess Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 2:59pm
now this is a very good challenge for me.. 

it will help to have someone else. 

right now i think im at about a 2 times per week limit.. (last time was tuesday). I wont go over twice per week (at least ill try.. when things go wrong its way harder.. but im better right now.. keeping it positive). i need to really really work on how much.. 

lets go with.. no more than 
16oz of wine 
and 5 shots. 

on those 2 days.. 

eta.. actually.. i think it was last tuesday.. yea im pretty sure. 



Edited by coconess - Feb 07 2014 at 3:48pm
Back to Top
SoutherNtellect View Drop Down
Platinum Member
Platinum Member
Avatar

Joined: Jan 02 2007
Status: Offline
Points: 192233
Post Options Post Options   Thanks (0) Thanks(0)   Quote SoutherNtellect Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 3:31pm
Was doing some research and I've been having crappy sleep because I'm going through alcohol withdrawl.
Sh1tty sleep with it. sh1tty sleep without
Back to Top
coconess View Drop Down
Elite Member
Elite Member
Avatar

Joined: Dec 30 2006
Location: Cali
Status: Offline
Points: 205363
Post Options Post Options   Thanks (0) Thanks(0)   Quote coconess Quote  Post ReplyReply Direct Link To This Post Posted: Feb 07 2014 at 3:50pm
hmm.. interesting.. 

i think im past withdrawals. 
did you have dilated pupils southern? 

i know some ppls can last for a long time though. 
Back to Top
Get Longer Healthier Faster Growing Hair
Get Healthier Stronger Longer Hair
The Elite Hair Care Sorority
Electric Cherry Hair
Hair Extensions Wefted Hair Wigs and More
Human Hair Wigs
Wefting Training
FAB Hair Premium Hair Extensions
DivaWigs.com
Premium Quality Human Hair Extensions and Closures
 Post Reply Post Reply Page  <12345 6>
  Share Topic   

Forum Jump Forum Permissions View Drop Down