All About Insomnia ,causes,treatments,food etc !!

       What is Insomnia?Is it Sleep disorder? 
Is it a serious problem? what to do what to avoid. 
what are symptoms,causes, precautions, and
 so many things we are going to discuss and explain!!

It is perfectly normal for people to feel dissatisfied by their sleep from time-to-time and the word ‘insomnia’ is thrown around a lot but – how is insomnia defined?

Insomnia is a sleep disorder  that is characterized by difficulty falling and/or staying asleep. a combination of both dissatisfaction with sleep and a significant negative impact on daytime functioning.
Dissatisfaction with sleep is further defined as difficulty  initiating and/or  maintaining sleep or non-restorative sleep, on at least three nights per week for at least 3 months, despite adequate opportunity to sleep. Negative daytime impacts can include significant fatigue, sleepiness, poor concentration, low mood, or impaired ability to perform social, occupational or care giving responsibilities.

Types of Insomnia

There are two types of insomnia 

• Primary 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: Secondary insomnia means that a person is having sleep problems because of something else, such as a health condition (like asthma, depression, arthritis, cancer, or heartburn); pain; medication they are taking; or a substance they are using (like alcohol).                                                                               

Insomnia is commonly separated into three  more types:

• Transient insomnia - occurs when symptoms last up to three nights.
• Acute insomnia - also called short-term insomnia. Symptoms persist for several weeks.
• Chronic insomnia - this type lasts for months, and sometimes years. According to the National Institutes of Health, the majority of chronic insomnia cases are side effects resulting from another primary problem.

What Causes Insomnia?

Causes of acute insomnia can include:

• Significant life stress (job loss or change, death of a loved one, divorce, moving)
• Illness
• Emotional or physical discomfort
• Environmental factors like noise, light, or extreme temperatures (hot or cold) that interfere with sleep
• Some medications (for example those used to treat colds, allergies, depression, high blood pressure, and asthma) may interfere with sleep
• Interference in normal sleep schedule (jet lag or switching from a day to night shift, for example)

Causes of chronic insomnia include:

• Depression and/or anxiety
• Chronic stress
• Pain or discomfort at night

Medical Causes of Insomnia

There are many medical conditions  that can lead to insomnia. In some cases, a medical condition itself causes insomnia, while in other cases, symptoms of the condition cause discomfort that can make it difficult for a person to sleep.Examples of medical conditions that can cause insomnia are:

• Nasal/sinus allergies
• Gastrointestinal problems such as reflux
• Endocrine problems such as hyperthyroidism
• Arthritis
• Asthma
• Neurological conditions such as Parkinson's disease
• chronic pain
• Low back pain

Medications such as those taken for the common cold and nasal allergies, high blood pressure, heart disease, thyroid disease, birth control, asthma, and depression can also cause insomnia.

Sleep apnea is another sleep disorder linked to insomnia. With sleep apnea, a person's airway becomes partially or completely obstructed during sleep, leading to pauses in breathing and a drop in oxygen levels. This causes a person to wake up briefly but repeatedly throughout the night. People with sleep apnea sometimes report experiencing insomnia.

Treatment

  

Some types of insomnia resolve when the underlying cause is treated or wears off. In general, insomnia treatment focuses on determining the cause. Once identified, this underlying cause can be properly treated or corrected. In addition to treating the underlying cause of insomnia, both medical and non-pharmacological (behavioral) treatments may be used as therapies.

Non-pharmacological approaches include cognitive behavioral therapy (CBT) in one-on-one counseling sessions or group therapy.

Medical treatments 

• prescription sleeping pills
• antidepressants
• over-the-counter sleep aids
• antihistamines

Home remedies

• Improving "sleep hygiene": Not sleeping too much or too little, exercising daily, not forcing sleep, maintaining a regular sleep schedule, avoiding caffeine at night, avoiding smoking, avoiding going to bed hungry, and ensuring a comfortable sleeping environment.
• Using relaxation techniques: Examples include meditation and muscle relaxation.
• Stimulus control therapy - only go to bed when sleepy. Avoid watching TV, reading, eating, or worrying in bed. Set an alarm for the same time every morning (even weekends) and avoid long daytime naps.
• Sleep restriction: Decreasing the time spent in bed and partially depriving the body of sleep can increase tiredness, ready for the next night.

Insomnia & Food

Certain substances and activities, including eating patterns, can contribute to insomnia.

Caffeine is a stimulant.Caffeine in moderation is fine for most people, but excessive caffeine can cause insomnia. A 2005 National Sleep Foundation poll found that people who drank four or more cups/cans of caffeinated drinks a day were more likely than those who drank zero to one cups/cans daily to experience at least one symptom of insomnia at least a few nights each week. Caffeine can stay in your system for as long as eight hours, so the effects are long lasting. If you have insomnia, do not consume food or drinks with caffeine too close to bedtime.

Nicotine is also a stimulant and can cause insomnia. Smoking cigarettes or tobacco products close to bedtime can make it hard to fall asleep and to sleep well through the night. Smoking is damaging to your health. If you smoke, you should stop.

Heavy meals close to bedtime can disrupt your sleep. The best practice is to eat lightly before bedtime. When you eat too much in the evening, it can cause discomfort and make it hard for your body to settle and relax. Spicy foods can also cause heartburn and interfere with your sleep.

     The Best Foods for Sleep:

There are four main vitamins and minerals that can be found in food that aid in promoting sleep: tryptophan, magnesium, calcium, and B6. Some of these substances help the body produce melatonin, the hormone that is responsible for regulating your circadian rhythm (sleep/wake patterns). When you're close to bedtime, melatonin production naturally increases to help you sleep. In the morning when you're ready to wake up, melatonin production tapers off to allow you to be awake and alert for the day.

Tryptophan

Tryptophan is an amino acid that when ingested gets turned into the neurotransmitter serotonin and then converted into the hormone melatonin. Here are some some of the best foods loaded with tryptophan:

• Dairy products (milk, low-fat yogurt, cheese)
• Poultry (turkey, chicken)
• Seafood (shrimp, salmon, halibut, tuna, sardines, cod)
• Nuts and seeds (flax, sesame, pumpkin, sunflower, cashews, peanuts, almonds, walnuts)
• Legumes (kidney beans, lima beans, black beans split peas, chickpeas)
• Fruits (apples, bananas, peaches, avocado)
• Vegetables (spinach, broccoli, turnip greens, asparagus, onions, seaweed)
• Grains (wheat, rice, barley, corn, oats)

Magnesium

Magnesium is a powerful mineral that is instrumental in sleep and is a natural relaxant that helps deactivate adrenaline.Excellent sources of magnesium are:

• Dark leafy greens (baby spinach, kale, collard greens)
• Nuts and seeds (almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flax-seed, pecans)
• Wheat germ
• Fish (salmon, halibut, tuna, mackerel)
• Soybeans
• Banana
• Avocados
• Low-fat yogurt

Calcium

Calcium is another mineral that helps the brain make melatonin. A lack of calcium can cause you to wake up in the middle of the night and have difficulty returning to sleep. Calcium rich diets have been shown to help patients with insomnia. Dairy products that contain both tryptophan and calcium are among the best sleep inducers. Sources of calcium include:

• Dark leafy greens
• Low-fat milk
• Cheeses
• Yogurt
• Sardines
• Fortified cereals
• Soybeans
• Fortified orange juice
• Enriched breads and grains
• Green snap peas
• Okra
• Broccoli

Vitamin B6

Vitamin B6 also helps convert tryptophan into melatonin. A deficiency in B6 has been linked with lowered serotonin levels and poor sleep. A deficiency in B6 is also linked to symptoms of depression and mood disorders which can lead to insomnia. Highest sources of B6 are:

• Sunflower seeds
• Pistachio nuts
• Flax-seed
• Fish (tuna, salmon, halibut)
• Meat (chicken, tuna, lean pork, lean beef,)
• Dried Prunes
• Bananas
• Avocado
• Spinach

Melatonin

Many of the vitamins and minerals that are on this list are there because they help aid in the production of turning serotonin into melatonin.

• Fruits and vegetables (tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber)
• Grains (rice, barley, rolled oats)
• Nuts and Seeds (walnuts, peanuts, sunflower seeds, mustard seeds, flax-seed)

Insomnia & The Brain 

In some cases, insomnia may be caused by certain neurotransmitters in the brain that are known to be involved with sleep and wakefulness.

There are many possible chemical interactions in the brain that could interfere with sleep and may explain why some people are biologically prone to insomnia and seem to struggle with sleep for many years without any identifiable cause—even when they follow healthy sleep advice.

                       Risk factors

Insomnia can affect people of any age;

 it is more common in adult females than adult males. It can undermine school and work performance, as well as contributing to obesity, anxiety, depression, irritability, concentration problems, memory problems, poor immune system function, and reduced reaction time. Some people are more likely to experience insomnia. These include:

• travelers, particularly through multiple time zones
• shift workers with frequent changes in shifts (day vs. night)
• the elderly
• users of illegal drugs
• adolescent or young adult students
• pregnant women
• menopausal women
• those with mental health disorders

Alternating Dumbbell Hammer Curls: How to do with benifits & Tips

The bicep is one of the most sought-after muscle groups that most gym goers want to develop. Whether you are a beginner or a pro, your fitness trainer will always include biceps exercises in your training program. The alternate hammer curls or alternating hammer curls is one such workout that will help you in building bigger biceps.

Alternating Hammer Curls Benefits

Unlike standard curls, this strength gaining exercise engages the brachialis and brachioradialis, along with the bicep muscles. It imitates the swing of hammers, taking your arms up until they compress in one simple, fluid motion. It can also be used as an excellent complementary exercise in successive workouts. For example, preacher curls can be swapped for alternate hammer curls.

Alternating Hammer Curls Exercise Information

Exercise Type	Strength
Skill Level	Beginner
Equipment Needed	Dumbbell
Primary Muscles Worked	Biceps
Secondary Muscles Used	Forearms
Mechanics	Isolation
Force	Pull
Variations	Alternate Seated Hammer Curls with/without back support
Alternative Exercises	Cable Hammer Curls, Reverse Preacher Curls using Barbell, Cross-Body Hammer Curls

How to do Alternating Hammer Curls

Other Names: Neutral Grip Dumbbell Curl, Bicep Curl with Neutral Grip

• Grasp two dumbbells and stand straight up with the torso upright. Keeping the elbows close to your torso, hold the dumbbells at arms’ length.
• While holding the dumbbells, make sure the palms face your body. This is the starting position.
• Holding your upper arm stationary, bend the right bicep to curl the weight forward. Continue contracting the biceps until the weight is at the shoulder level. While squeezing the biceps, hold the fully contracted position for a few seconds.
• Slowly lower the dumbbells to the initial position.
• Repeat this with the other arm. This equals one rep.
• Do the desired number of repetitions by continuing the complete set.

Alternating Dumbbell Hammer Curl

The seated variation can be performed by sitting on the end of an adjustable or flat bench and then repeating the movements mentioned in alternating hammer curls.

Alternate Hammer Curl Tips

• The movements should be well controlled so that the rep timing can be kept slow.
• Make sure that both the biceps are tensed for the complete set. This can be achieved by bending the arms slightly.
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Best Biceps Curl Form: EZ Bar or Straight Barbell

Biceps curls help build the front of your upper arms, and a variety of weight and weight-machine options exist to help you target this area. If you prefer free weights, choose between a traditional straight barbell or the zigzag-style EZ bar, which is available from a variety of manufacturers. Both allow you to lift the same amount of weight, but the hand positioning on the EZ bar might suit your wrists better. Always consult your doctor before starting this or any exercise regimen.Difference Between Bars

Straight barbells are staples in commercial and home gyms. These are longer than EZ bars, which typically fall about 4 to 5 feet long. Standard barbells usually are 5 to 6 feet long, while Olympic barbells are 7 feet long. The shorter EZ bar helps you understand where the center is so you know the best place to grip; it can be difficult to find the proper position with longer bars, but it's essential to ensure both arms are lifting weight equally.

Barbell Hand Position

When using a straight barbell, your wrists have only one way to sit: straight. Biceps curls typically require an underhand grip, which means your palms are facing up. Your wrists should be in line with your elbows -- about shoulder-width apart -- as you bend your elbows to bring the bar up toward your chest. With a high number of repetitions, this straight wrist position can cause your wrists to become uncomfortable.

EZ Bar Hand Position

The EZ bar does something a straight barbell can't do: it lets you hold your wrists at a slight angle to help prevent wrist pain while working out. The bar has zigzags on each side so you can turn your hands in different directions, depending on your chosen exercise. For biceps curls, grab the outermost angles that allow your hands to face each other slightly; they won't be completely parallel to each other, but the palms will turn in just a bit. Your hands should still be shoulder-width apart, which usually correlates to the outer bends in the bar.

Changing Hand Positions

With both types of bar, moving your hands in or out changes the area of the biceps you work the most. Moving your hands closer together -- at least 4 inches apart -- focuses the curl on the inner area of your biceps, also called the short head of the muscle. Depending on how close you move your hands, you might be able to hold onto the inner bend of the EZ curl bar, but you might be holding the straight part of the bar. This can also happen when you widen your grip -- it's likely a wide grip will be outside the bends in the bar and require you to hold the straight section of the bar. Widening the stance using either bar works the outer, or long, head of the biceps.

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BARBELL CURLS: PROPER FORMS

Break form to make your biceps work harder.

The classic barbell curl puts you at a mechanical disadvantage. With the weight so far out in front of your body, you don’t have the leverage to lift very big loads. When you do train up to the point of curling heavy weights, you hit a sticking point halfway up, and you may start to feel pain where the biceps tendon connects to your shoulder. The solution is to use the power in your hips to get the bar moving. Done with control, you won’t take any tension off the biceps—which you would if you leaned back excessively, as most guys do. In fact, you’ll provide the mechanical advantage necessary to go heavier with less risk of strain, delivering a greater growth stimulus.

Hold the bar with hands shoulder- width apart and knees slightly bent. Your abs should be braced and your lower back flat.

1. Push your hips back so your torso bends forward a few degrees.

2. Powerfully extend your hips and begin the curl so the momentum helps you get the bar halfway up.

3. As the bar passes the sticking point, lean back a bit (with abs still braced and knees still bent).

4. Straighten your torso as you reach the top—the normal end position for a curl.

5. To make it more effective,do hold the barbell rod for 2 seconds every rep.

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BIG ARMS:THE BEST ARM EXERCISES YOU NEED FOR GROWTH

THE BEST ARM EXERCISES YOU NEED FOR GROWTH

Not all arm exercises are the same. Some activate different portions of the arm while others may just be for show, having no real value.

We have compiled the best and most effective arm exercises that have been shown to maximize muscle growth.

All of the following exercises are free weight based as free weights allow for a greater range of motion without forcing your body into a locked position as many machines do. Machines for the most part just suck, period.

THE BEST EXERCISES FOR THE BICEPS

Barbell Bicep Curl – How to do?

• Holding a straight-arm barbell with an under handgrip, stand with a tight core and flat back.
• Keep your upper arm in place and bend from the elbow with a straight wrist.
• Curl the barbell up towards your shoulders.
• Pause at the top of the movement.
• Slowly, lower the weight.

E-Z Bar Bicep Curl – How to do?

• Holding an E-Z Curl barbell with an under handgrip, stand with a tight core and flat back.
• Keep your upper arm in place and bend from the elbow with a straight wrist.
• Curl the barbell up towards your shoulders.
• Pause at the top of the movement.
• Slowly, lower the weight.

Alternating Dumbbell Curl – How to do?

• Grab a pair of dumbbells, holding with an underhand grip, and stand up tall with a tight core.
• Your palms should be facing forward.
• Keeping your upper arm at your side, bend from the elbow and lift the bar upward.
• Focus the tension in your bicep and pause at the top of the shoulder.
• Slowly lower the weight to the starting position.

Hammer Dumbbell Curl – How to Perform

• Hold a pair of dumbbells with an underhand grip and make sure your core is tight and lower back is flat.
• Your palms will be facing inward to the sides of your body.
• Bend from the elbow as you lift the dumbbell up and towards your shoulders. The motion will resemble swinging a hammer.
• Pause at the top and slowly lower the dumbbell back to the starting position.

Chin-Up – How to Perform

• Grab a pull-up bar with an underhand grip. Your hands should be roughly shoulder-width apart.
• Keep your core tight and your elbows slightly bent throughout the movement.
• Pull yourself up, stopping when your chin reaches the height of the bar.
• Slowly lower yourself and repeat.

THE BEST EXERCISES FOR THE TRICEPS

Close-Grip Bench Press – How to Perform

• Lying on a flat bench, place your hands on the barbell close than shoulder width. Push the bar up, pausing above your chest.
• Slowly lower the bar, focusing the tension in your triceps.
• Keeping the elbows bent, push the barbell up to the starting position and repeat.

Dumbbell Overhead Triceps Press – How to Perform

• Standing with a tight core or sitting on a flat bench, raise a dumbbell above your head with both hands.
• Your elbows will be pointing skyward and the movement will come from the forearms. Minimal movement will come from your elbows.
• Lower the dumbbell behind your head, pause, then slowly lift it to the starting position.

Lying Triceps Press – How to Perform

• Hold an E-Z Curl bar with an overhand grip while standing. Sit on a flat bench then slowly lay back.
• Push the barbell above your head.
• Your elbows will be skyward for the entire movement.
• Slowly, lower the barbell towards your face, pause, and return to the starting position.

Triceps Pushdown – How to Perform

• Standing at a cable machine, make sure the rope attachment is in place.
• Grab the rope and make sure to keep your upper arms at your sides during the movement.
• Push down on the rope, focusing all the tension in your triceps.
• Pause at the bottom and slowly bring the rope to the starting position.

Dip – How to Perform

• Secure an overhand grip on the dip bars. Lift yourself up and make sure your core is tight.
• Bend at the elbows and slowly lower yourself, focusing the tension in the triceps.
• Raise yourself back up by pushing against the dip bars. Make sure to keep proper form.
• You can also perform this movement with a bench. (The Bench Dip)

THE BEST EXERCISES FOR THE FOREARMS

Reverse Curls – How to Perform

• Stand tall, holding an E-Z Curl bar with an overhand grip.
• Keeping your upper arms at your sides, bend at the elbow, lifting the barbell up.
• Pause at the top of the shoulders and slowly lower the barbell to the starting position.

IF ALL GET TOGETHER: THE BEST ARM WORKOUT

Close-Grip Bench Press:

• 2 warm up sets of 10 to 12 reps
• 3-4 sets of 4-6 reps

Barbell Curl:

• 2 warm up sets of 10 to 12 repetitions
• 3 to 4 working sets of 4 to 8 reps

Dips (Optional: Add weights via a weight belt):

• 3-4 sets of 4-8 reps

Dumbbell Hammer Curl:

• 3-4 sets of 4-8 reps

Alternating Dumbbell Curl:

• 2-3 sets of 6-8 reps
  
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