INSOMNIA CODE: How to Get a Restful Night's Sleep Without Medications

By Dr. Joseph Egbebike

Do you have difficulty getting off to sleep?

Do you sometimes spend hours lying awake and don't get proper rest?

Do you want to find a natural cure for your sleeplessness?

Not being

• Language: English
• Publisher: Southstar Publishing
• Release date: Sep 6, 2023
• ISBN: 9781936692118

Book preview

INSOMNIA CODE

How to Get a Restful Night’s Sleep Without Medications

Dr. Joseph Egbebike

INSOMNIA CODE

Copyright © 2023 by Dr. Joseph Egbebike

All rights reserved. No part of this book may be reproduced

or transmitted in any form or by any means without

written permission of the author.

MEDICAL DISCLAIMER

The information and treatment protocols in this book are based upon the research, personal and clinical experience of the author.

This book is not intended to be a substitute for medical care and advice. You are advised to consult a Physician or healthcare provider in matters relating to your health, including those which require a diagnosis and medical attention.

Contents

Chapter 1:

Introduction-Insomnia Story

Chapter 2:

What Is Insomnia?

Chapter 3:

What Are The Major Signs And Symptoms Of Insomnia?

Chapter 4:

Common Causes of Insomnia

Chapter 5:

What are the Effects of Insomnia?

Chapter 6:

How Do Doctors and Sleep Experts Diagnose Insomnia?

Chapter 7:

The Science of Sleep

Chapter 8:

Sleep Characteristics, Needs, and Changes Throughout Life

Chapter 9:

What Is Circadian Rhythm?

Chapter 10:

Medical Treatment for Insomnia-Often Prescribed Sleep Medications and Possible Side Effects

Chapter 11:

What is Good Sleep Hygiene?

Chapter 12:

How To Invest In Your Sleep Space

Chapter 13:

Common Diseases That Can Affect Sleep

Chapter 14:

Nutritional Needs for Better Sleep

Chapter 15:

Restful Sleep and the Seven Principles of Holistic Wellness

Chapter 16:

Health Quiz: Do You Know Your Health Numbers?

Chapter 17:

Are You Ready to Change Your Bad Sleep and Life Habits?

Chapter 18:

Exercise the Right Way to Beat Insomnia

Chapter 19:

How to Deal With Worry-Induced Insomnia Through Prayer And Meditations

Chapter 20:

Best Supplements for a Restful Night’s Sleep

Chapter 21:

Pregnancy Sleep Secrets

Chapter 22:

Newborn Baby Sleep Secrets for Desperate New Parents

Chapter 23:

Drug-Free Natural Restful Sleep Methods and Shopping List

Chapter 24:

What is a Sleep Diary? Why is it Helpful in Self-Managing Your Insomnia

Chapter 25:

Jet Lag Help for Frequent Travelers

Chapter 26:

CBT Treatment for Special Insomnia Cases like PTSD and Depression Insomnia

Chapter 27:

Action Plan for Managing Your Insomnia-Top 20 Tips

Chapter 28:

References and Online Resources

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About the Author

Chapter 1:

Introduction-Insomnia Story

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Dennis’ Insomnia Story

Failing to get a good night’s sleep can affect our overall health. I experienced a bad case of chronic insomnia just a few months before writing this.

Imagine coming home from work hungry, tired, and with no energy. You try to go to bed early so you can sleep and rest longer because you have a big day the next day. You are presenting your proposal to a big, important client, but you can’t fall asleep, no matter how much you try. And the thought of your presentation the next day adds to your stress and anxiety about struggling to fall asleep.

That’s how it all started for me. We had been busy preparing for a potentially big account. I was under much pressure to do well and started losing sleep. I was stressed out, worried, and anxious.

It was one of the most difficult chapters of my life. I had no idea what to do or where to start.

I was lost!

Then, a good friend suggested I consult a doctor because I was starting to gain weight, and my anxiety was increasing. That’s when the doctor said I had chronic insomnia.

Want to know what happened to the presentation?

Since I didn’t get enough sleep, I wasn’t confident enough the next morning to make the presentation. I didn’t want to ruin our chances because my lack of sleep was affecting my performance. It was good that we were in a group, and I asked a team member to give the presentation instead. We closed the deal, and I felt I made the right decision.

After that day, I started to get depressed and resorted to binge eating. After a while, one of my closest friends noticed I was struggling and offered to refer me to a good doctor who had helped her overcome insomnia.

Dennis is just one of many who suffer from insomnia or lack of a restful night’s sleep.

Insomnia has emerged as a silent epidemic affecting millions worldwide in today’s fast-paced and highly demanding world. This article aims to shed light on the startling statistics surrounding insomnia, empowering sufferers with knowledge while offering guidance and support. From prevalence rates to demographic trends, we dive into the depths of insomnia statistics to comprehensively understand this sleep disorder.

Insomnia Prevalence and Impact:

Insomnia, characterized by difficulty falling or staying asleep, affects a staggering number of individuals. According to recent studies, approximately 30% of adults worldwide experience insomnia symptoms, with a higher prevalence among women and older adults. In the United States alone, around 70 million people are estimated to suffer from sleep disorders, with insomnia being the most common.

Economic and Social Consequences:

Insomnia’s repercussions extend beyond restless nights and fatigue, significantly impacting individuals and society. The economic burden of insomnia is substantial, with studies showing it costs the US economy approximately $63 billion in lost productivity and healthcare expenses annually. Furthermore, insomniacs often experience impaired cognitive function, decreased work performance, and an increased risk of accidents.

Comorbidity and Mental Health:

Insomnia is frequently intertwined with various mental health conditions, demonstrating the intricate link between sleep and psychological well-being. Research indicates about 80% of individuals with depression experience insomnia symptoms, while up to 50% of anxiety disorder patients suffer from sleep disturbance. Insomnia can also exacerbate symptoms such as bipolar disorder and post-traumatic stress disorder (PTSD).

Insomnia Among Specific Populations:

a) Insomnia in the elderly: Aging is commonly associated with changes in sleep patterns, making insomnia more prevalent among older adults. Sleep fragmentation, nocturnal awakenings, and increased daytime napping can significantly affect people’s quality of life. Around 50% of adults aged 65 and older experience chronic insomnia symptoms.

b) Insomnia in women: Hormonal fluctuations, pregnancy, and menopause contribute to higher rates of insomnia in women than men. Women often face balancing work, family, and household responsibilities, leading to increased stress and sleep disturbances.

c) Insomnia in children and adolescents: Insomnia is not solely an adult concern; it also affects younger populations. Approximately 25-30% of children and adolescents experience insomnia symptoms. Factors including pressure at school, electronic device usage, and psychological stress contribute to this significant prevalence.

Treatment and Management:

While insomnia can be debilitating, effective treatment and management strategies are available. Non-pharmacological approaches, such as cognitive-behavioral therapy for insomnia (CBT-I), can greatly improve sleep quality. Additionally, medications and sleep aids can be prescribed based on the severity and underlying causes of insomnia, but caution should be exercised due to potential side effects and dependency risks.

Introducing my book, INSOMNIA CODE.

My name is Dr. Joseph Egbebike. I have been a USA-certified healthcare provider and health coach for over thirty years. Insomnia is a common problem among my patients, and I also struggle with it.

INSOMNIA CODE: How to Get a Restful Night’s Sleep Without Medications is your ultimate guide to conquering sleepless nights and achieving the restful sleep you deserve.

Are you tired of tossing and turning and struggling to fall asleep night after night? Do you wake up groggy, irritable, unproductive, and unable to function at your best? If you’re searching for a natural solution to combat insomnia and reclaim your nights, look no further than the INSOMNIA CODE.

This comprehensive and practical eBook is your go-to resource for understanding the root causes of insomnia and discovering effective, medication-free techniques to achieve deep, rejuvenating sleep. Written by certified healthcare provider and sleep expert Dr. Joseph Egbebike, this easy-to-follow guide presents expert knowledge and actionable strategies to help unlock the secrets of a restful night’s sleep.

Inside INSOMNIA CODE, you’ll journey to understand the science behind sleep and uncover the factors disrupting sleep patterns. From stress and anxiety to poor sleep habits and environmental factors, this eBook addresses a wide range of insomnia triggers, enabling you to pinpoint and address the specific challenges you face in your quest for sleep.

Armed with this knowledge, you’ll delve into a treasure trove of proven techniques and practices to revolutionize your sleep routine. Discover the power of relaxation exercises, meditation, and mindfulness to calm your mind and prepare your body for sleep. Learn how to create a sleep-friendly environment, optimize your bedroom for the best sleep quality, and establish a consistent bedtime routine that signals your body it’s time to relax and unwind.

INSOMNIA CODE doesn’t stop at providing practical tips; it delves deep into understanding sleep’s underlying psychological and physiological mechanisms. Gain insights into the relationship between nutrition, exercise, and sleep, and uncover the secrets of sleep hygiene that will help you establish healthy sleep habits.

What sets INSOMNIA CODE apart is its emphasis on natural solutions, empowering you to achieve a restful night’s sleep without relying on medication.

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