Sleep Apnea and Its Treatment

Sleep apnea is a sleep disorder which causes pauses or significant reductions in breathing during sleep. The most common form of sleep apnea is OSA or obstructive sleep apnea and this is the form addressed in this article. It is thought that around 2-4% of the middle aged and over population has the disorder. However, these figures can not be relied upon upon, since it is thought that many sufferers live with the condition without knowing anything about it. As the condition only affects sufferers in their sleep, it is logical that many sufferers are unaware there is a problem. Of course, there are consequences of the disorder, such as daytime sleepiness, but for many sufferers this is simply the norm, a state of affairs to which they have become accustomed.

The condition is associated with serious conditions such as heart disease and strokes and these are reasons why, as well as improving day to day wellbeing, it is important to treat the condition. Unfortunately there is no single way of indefinitely treating the condition.

Neverheless, the condition is often affected by lifestyle factors. This means that for those patients with only mild sleep apnea, treatment in the conventional sense may not be necessary, as simple changes can bring about a significant improvement. One of the single largest contributing contributor factors to the condition is obesity. For this reason, patients are advised to lose weight if they are overweight before undertaking any more invasive treatment. The same is true of smoking and of drinking alcohol close to bedtime. It is even possible that a patient's sleeping position on their back is a contributing factor in their sleep apnea, as this position allows the tongue to fall back into the throat creating an erection in the windpipe and stopping breathing. Some sufferers advocate sewing a sock containing a tennis ball on to the back of their pyjama shirt, so that the ball is uncomfortable enough to wake them if they should roll onto their back. In this way, they say, they eventually became accustomed to sleeping on their sides.

In more severe cases of sleep apnea treatment is needed. More often than not, doctors will recommend CPAP, or continuous positive airway pressure. This remains the preferred approach to sleep apnea treatment. It basically involves a flow of pressurized air being passed through a machine, tube and nose or mouth mask, to act as a scaffold for the windpipe, preventing it from collapsing in on itself, allowing breathing to continue uninterrupted.

Patients who undertake CPAP treatment very often report improvements in wellbeing within just a few nights or weeks, while others find the treatment very hard to get used too. Neverheless, no other treatment is as universally accepted and praised as this, so CPAP remains the favored sleep apnea treatment.

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Different Methods to Use for Going to Sleep

A lot of people today do not know how to go to sleep anymore, and start using sleeping pills to finally fall sleep again. If you are among the many that rely on chemicals to initiate sleep, then please read on for techniques on how to go to sleep naturally.

Sleeping is a special activity that you need to prepare for. A lot of people with normal sleeping patterns have sleep habits that must be done before they go to bed. But most insomniacs, on the other hand, do not follow such sleeping routines.

The mood to initiate sleep may vary from one person to another. Some people may like to sleep in the dark while others like to dim the lights down. Some people may prefer to be covered entirely with thick sheets while others may be contented with light whisper smooth bedding. Create a mood that will induce sleep in your own way, but always make sure to eliminate distractions like noise, bright light and clutter.

Relaxation extremely results to sleep, so in order to fall sleep instantly, you could start thinking of ways to relax at home. Run a warm bath, use perfumed bath oils, listen to light music, wear fluffy bedroom slippers, etc. When you feel relaxed, your brain releases hormones that enable the body body to become relaxed as well. Stress is removed, your breathing is deep and your heartbeat is slower, enabling your mind to increase calmness and then finally sleep.

Melatonin, a natural hormone produced by pineal gland located in the middle of the brain, is actively released into the bloodstream during the night. As a result, a person becomes less alert and feels sleepy.

It is essential to dim the light in a bedroom to increase the release of melatonin into the body to make sleep come easier.

Sometimes we need to condition our mind to sleep. How to go to sleep normally involves wearing clothes that you usually wear for sleep: pajamas, nights gowns, night t- shirts. You may feel more relaxed dressed in your sleep clothes, making you more susceptible to sleep.

Your diet may affect the way your body responds to relaxation and sleep. Going to bed with a comfortable stomach is one of many ways to fall sleep, so do not eat a meal before going to bed as this will often cause heartburn or acid reflux. As a result, one will feel uncomfortable, as food will be difficult to digest while lying down. Also avoid caffeine, alcohol, tobacco and spicy foods. These things tend to wake the body up rather than relax it.

This tip on how to fall sleep includes minimizing stress and arguments prior to going to bed. Disputes with a spouse or partner will unsettle the mind, and as a result, create a stressful environment that will linger until and after bedtime. Thus, it is important to resolve them before going to bed.

A surefire tip on how to go to sleep is to stop trying! If you wake up in the middle of the night and can not go back to sleep then get out of bed. Do light activity like reading, hobbies or listening to the radio. When you finally feel tired, it is time to go back to bed.

Taking long naps in the afternoon, or after returning from work, will make a sleep deprived person less likely to fall sleep at night. If it is absolutely necessary to rest, limit a nap to 15 to 20 minutes.

Another great technique on how to go to sleep naturally is to use natural sleeping remedies that can cure insomnia for good. These herbs are perfect for relieving tension, treat restlessness and, extremely, cure insomnia. These herbs do not cause dependence and are mild for both adults and kids to use. Be sure to ask your doctor about adverse effects to other medications you are using.

A perfect technique to get sleep fast is to do uninteresting or boring things before your bedtime. Look at boring pictures, read long stories with small fonts or read sections of the paper that do not interest you at all.

If your bladder is full when you go to bed, you'll wake up during the middle of the night to pee. When you're an insomniac, this can cause you to not be able to go back to sleep. To prevent this from happening to you, it is always good to go to the toilet before going to bed.

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How Can I Stop Snoring? – 3 Steps To Overcome Your Snoring

Anyone can snore. There is not a single answer to your question, how can I stop snoring? There are many causes of snoring. Research shows that snoring is most common in men. As you become older your chances of snoring also increases. You are more likely to snore when you are in your sixties than in your teen years.

Your snoring could have been a symptom of a serious medical condition. This article is going to inform you about some of the implications that snoring can cause to anyone who suffers from it. The article will also reveal three simple steps to help you to stop snoring.

In addition to those factors, physical health problems could also be the underlying causes of snoring. Some of these health problems include stroke, high blood pressure, diabetes and heart attack.

Snoring and other sleep disorders such as sleep apnea can also cause social and emotional problems for the people who snore and those who live with them.

It is not uncommon for people who snore to be faced with relationship difficulties, which can lead to financial problems. Divorce and separation are common among couples with snoring partners. People who live with snorers have also reported their own problems, which range from anger and insomnia, which can lead to feelings of depression.

Now I am going to show you ways to find an answer to your question, “how can I stop snoring?” First, you need to understand the cause of your snoring problem.

Among the most common causes of snoring is regular use of sleeping medication including sleeping pills and tranquillizers. Cold remedies that abnorm sleep can also cause snoring problems. Other causes of snoring include obesity, drinking of alcohol especially nearer bedtime, smoking and eating certain dietary products close to your bedtime. Even common cold can trigger your snoring.

In addition to these causes of snoring, the position in which you sleep at night can also make you snore. You are more likely to snore if you sleep on your back than on your side.

Now that you are able to identify the most possible causes of your snoring, you can take the following steps to stop it.

1. Stop taking sleeping pills, tranquillizers and even cold remedies especially those that can induce sleep.

2. If you are overweight, shed some weight off by engaging in simple exercises such as walking and swimming. Eat healthy diets and reduce your intake of fatty foods. Do not eat foods that contain dairy products before you retire to bed.

3. Cut down on your alcohol consumption and also take steps to stop smoking. Never drink alcohol nearer the time that you normally go to bed. If you drink at all, allow at least 3 hours before you retire to bed. The best advice is not to drink alcohol at all in the night.

By taking these 3 little steps or actions you will soon find answer to your question, “how can I stop snoring? If the snoring does not reduce or stop altogether, then your next course of action is to see your doctor to seek help for your snoring problem.

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Insight Into Sleeping Patterns

Whilst of course there are variations, for the most part we all have sleeping patterns that work in harmony with our lifestyles. In fact, learning to recognize that there will be these occasional variations in sleeping pattern will go a long way in alleviating any possible anxiety over occasional sleep loss.

Typically, most adults will sleep between seven hours to nine hours each day. Having said that, it is recognized that some people are able to handle as little as three to four hours sleep each day. It is a recognized fact that most of us need more sleep when we are youngger, example being a new born baby who will require around sixteen hours sleep each day, whilst a child of school age will require something in the region of ten hours and then at the other end of the age group a seventy year old will require around six hours or maybe less.

Cycles occurs during sleeping; for the most part people will wake up during a cycle, however they probably will not remember the break in sleep. Each of these sleep cycles lasts for around one and a half hours to two hours and incredibly these sleeping cycles vary little through our lives.

Having an insight into our own sleeping cycle can be invaluable, especially when it comes to catching up with some lost sleep from time to time.

What determines our sleeping pattern?

There are two recognized actions that take place to adjust our sleeping pattern. One is called the homeostatic sleep and this controls our desire or appetite for sleep and the other is called the circadian timer or rhythm which is the changes the body goes through over the course of the day. The example being in the morning, our bodies change the amount of hormones which heighten our awareness of being awakened and energised. Then during the evening, the body makes another adjustment, making us feel sleepy and tired. Overall the longer we are awake, the sleepier we will feel. It is a natural design for a sleep pattern. Sleeping is meant to reduce the drive for sleep and being awake is meant to increase the drive for sleep. Many bodily functions perform in a similar way such as the need to drink liquid when we are thirsty we then take on liquid thereby reducing the drive for liquid and quenching our thirst. I call it “Need Drive Satisfaction”.

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Cure Snoring With Throat Exercises

Throat workouts to cure snoring

By doing various exercises for 30 minutes each day, some throat 'workouts' can be an effective way to avoid snoring . Together with pronouncing certain vowel sounds over and over again, and curling the tongue in certain manners will strengthen muscles in the upper respiratory tract and theby preventing snoring.

Below are exercises you should give a go to cure snoring. By gradually increasing the number of sets you do after beginning slowly but steady.

In many cases, one should probably most be capable of combining this kind of exercise along with your other day to day activities; when driving, walking or even bycycling to your workplace, exercising your dog, hitting the gym, or even when in the bathtub or shower:

• Every vowel (aeiou) should be said over and over loud for 2-3 mins a couple of times every 24 hours.

• Now place your tongue right behind your upper front teeth. Move your tongue back in a sliding manner repeatedly for 3 mins every day.

• Move your jaw to one side, keeping your mouth open and hold for half a minute. Then do the same on the other side.

• Tensing the muscles in the back of your throat repeatedly for half a minute, while looking in the bathroom mirror in order to see your uvula (“the dangling ball”) jump up and down, also is one exercise you should do every day.

Other helpful tricks to cure snoring

Sing – Singing benefits the muscles in your throat and your soft palate as well, this helps to cure snoring.

Play the didgeridoo – Contemplating learning a new musical instrument? Research reveals while playing a didgeridoo (native Australian wind instrument) you also tighten your soft palate and your throat, which in turn can cure snoring.

Cure snoring – medicinal approach

Now, if you're one of the people that has tried out various home techniques to lessen your snoring, and without results, do not give up just yet.

Brand-new advances to treating snoring are made on a regular basis, and the various systems offered in the treatment of snoring are increasingly becoming a lot more efficient and comfy.

Keep this in mind when your doctor suggests something, which some time ago, you discarded to be clumsy or unsuccessful at treating your sleep disorder, that alone does not indicate that the same will be correct nowdays.

Some tips on how to cure snoring in 2 ways

There are lots of actions you can take by yourself to assist you in snoring less. Do-it-yourself solutions and lifestyle changes can go very far as to solving the illness.

1: Change in lifestyle to cure snoring

• Shred excess weight.

• Working out regularly can also help to cure snoring.

• Avoid using tobacco.

• Avoid alcoholic beverages, sleeping supplements, and sedatives, especially before bedtime.

• Set routine sleep patterns.

2: Bed time solutions that can assist you cure snoring

• Clear nose passes.

• Keep bedroom environment moist with a humidifier.

• Reposition.

• Keep away from caffeine in intake and heavy meals within a couple of hours of bedtime, especially dairy foods and soymilk.

• Sleep on your side.

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Stop Snoring Treatment – 5 Ways To Stop Snoring At Night

There are many causes of snoring. They vary from one individual to the other. This explains why finding a treatment can be difficult because there is not one stop snoring treatment for everyone. Your first approach to solve your snoring problem is to identify its cause. By identifying the cause of your own snoring problem, you will be able to choose a specific snoring treatment that meets your need. You will soon realize that this is the best approach to take.

Among the many causes of snoring, let's discuss five of them:

· Common cold and allergies – your airway becomes clogged when you suffer from any of these conditions. Blocked airways can restrict the air flow and can cause your snoring.

· Alcohol beverages – alcohol is a muscle relaxant. When you drink alcohol, it relaxes the muscles in your body including the tissues within your airways. When the tissues are relaxed, the size of the airways is constricted. It causes the air to vibrate against the tissues, resulting to your snoring.

· Blockages in the airway – when your adenoid glands or tonsils are enlarged, they obstruct the airways when you sleep. The obstruction can cause snoring.

· Weakened throat muscles – when we grow older the tone of our muscles gets weaker. Weak muscles reduce the size of the airway, leading to the air being forced through the passage, resulting to your snoring.

· Food – it can cause your snoring. For example, eating dairy products can generate mucus in your throat. When mucus clogs your air passage, you are at risk of snoring.

You realized by now that without understanding what is snoring and its causes, you can not identify the right stop snoring treatment that meets your needs. Here are five examples of stop snoring treatments which can naturally stop the causes of the problems we discussed earlier.

1. One of the best ways to solve your snoring problem if the causes are common cold and allergies is to use Eucalyptus. It works by clearing the airways. Steep eucalyptus leaves in hot water and drink the contents as tea before your bedtime.

2. Stop drinking alcohol especially nearer to your bedtime.

3. Elevate your head while you sleep at night by using extra pillows to prop it up. Also try to sleep on your side. These simple steps will help to open up your airway, which promotes airflow and can stop your snoring.

4. Start a stop snoring exercise program. It will help you to tone up your weak throat muscles.

5. Avoid eating foods which contain dairy products nearer your bedtime. It stops mucus from blocking your air passage ways.

Now you know that these stop snoring treatment approaches can help you to reduce or stop your snoring altogether. You can adopt this 3-step approach. First, understand what is snoring. Secondly, identify the cause of your snoring and finally find the stop snoring treatment which meets your needs. Try this approach and you will be able to solve your snoring problem

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What Is Sleep Paralysis?

A lot of you may be experiencing sleep paralysis and not even know it. Most people characterize sleep paralysis as being an extremely scary out of body experience. It is when you're completely paralyzed unable to move when your mind is wide awake. Often times you feel an evil presence while they're paralleled. Sounds bizarre does not it? What exactly is sleep paralysis though?

What Is Sleep Paralysis Exactly and Why Does It Occur? – Sleep paralysis is basically when the brain parallels the body while you're sleeping so you do not move around and cause bodily harm to yourself during your wild dreams. This is also the reason for not being able to run fast in your dreams or punch hard. Your brain forces your body to remain still so you can sleep tight. Unfortunately, sometimes you wake up before your mind can “un-paralyze” your body. So during this moment when your mind is awake but your body is still paralyzed, and this is what we call sleep paralysis.

Why Is It So Scary? – Well as you can imagine, paralysis is not something that most people are used to, especially when it catches you by surprise in the middle of the night. The terrors associated with it are very common, people often see and feel an evil or dark presence. The feeling is magnified because you're paralyzed and helpless, while being unaware of what is going on.

What Can You Do About It – I honestly have experienced it more times than I can count. They began ever since I was youngger and they were quite bad. But once you realize what it is and that it is just sleep paralysis, it's much better and nothing to worry about. At first, I would also feel an evil or dark presence in my mid. But the more often that this has happened the more prepared I was each time.

For me personally, to get out of the paralysis is fairly simple. You just have to realize what it is and know what you're facing. Close your eyes so you can not see anything and you're not afraid by what may or may not be there. Then gather all of your energy and count to 3. Once you hit 3, try to move as hard as you can. Personally I try to lift my right shoulder up in a jerking motion. It literally works every time. I usually fall right back sleep afterwards as if nothing has ever happened. It's all about practice to be honest.

Why It's Cool – If you experience this that means you're on the verge of lucid dreaming. To make it less frightening, think of all of your fantasies that you wanted to come true in your dreams. Often, your imagination will be much more vivid and you can actually lucid dream. It definitely takes practice and there's much more to it than just being paralyzed, but it is a start. So take advantage of that instead of imagining all the scary things that could be going on, because it's literally all in your head.

How To Prevent It – The one fool proof way to prevent this paralysis? Sleep on your stomach, that way if it actually does happen. You will not see anything at all because your face will be covered. Seems like the cowards way out, but hey it really works.

Hopefully I answered your question of, what is sleep paralysis . With your better understanding of why it occurs and how to prevent it, you should feel much more comfortable falling asleep.

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Natural Sleep Aids And Sweet Dreams Perhaps!

After a long and very tiring day, here comes the night. What else will you look forward to? But a relaxing sleep in the comfort of your home, in your very own bed … All set and ready, but after several hours that you're lying, you still can not fall sleep. And then the next day, you're like a panda, having those eye bags. This situation might worsen if those sleepless nights continue. A friend of yours may be telling you to take sleeping pills, are not day? Here are some natural sleep aids:

• Foods containing tryptophan and calcium – According to researchers, tryptophan is an amino acid that works with our body to produce hormones that regulate our sleep / wake cycle. Calcium can contribute to the benefit of eating tryptophan foods by producing melatonin. Melatonin is a hormone secreted by the pineal gland in the brain. It helps regulate other hormones and maintains the body's circadian rhythm. The circadian rhythm is an internal 24-hour “clock” that plays a critical role in when we fall sleep and when we wake up. This is why dairy products that contain both tryptophan and calcium are at the top of the list of natural sleep aid foods. Bananas, milk, turkey, chamomile tea, potatoes, nuts, cereal, whole grain cuts and pumpkin seeds are just a few. Other foods that aid to sleep are dairy products like cottage cheese, cheese and milk, along with soy products, seafood, meats, poultry, whole grains, beans, rice, hummus, lentils, nuts, eggs and seeds such as sunflower, sesame and pumpkin.

• Avoid caffeine foods and nicotine – Those products that contain caffeine like coffee and nicotine like cigarettes will make you wake because they are called brain stimulants.

• “Do not dine after nine” and Say “No to spicy foods” – Lighter meals are better for a restful night's sleep as large meals overwork your digestive tract, cause indigestion, heart burn and acid reflux which will not only keep you awake but will also wake you up during the night. Hot and spicy food should be avoided also as they will contribute to heartburn and gastro-esophageal reflux.

• Be bored – Reading books that you're not interested into will also be you're natural sleep aid. Make sure that it is not related to your work.

• Do not make your bed an extension of your office – Do not bring your work at home and never ever study or work on your bed. There must always be a feeling that your bed is intended for you to sleep on it.

• Have a nice shower – Running water and its warm temperature, as it runs through your body, can make you feel relax. And there's a feeling that you're already clean and deserve to lie on your bed.

• Listen to soothing music or sounds – Mellow music, sound of waves crashing on the beach, and a lot more are like lullaby. Remember how that lullaby, sang by your mother, served as your natural sleep aid.

Those are some tips that will help you to fall sleep easily and naturally, avoiding the need for sleeping pills.

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Falling Asleep Faster

Dealing with the main cause and not the signs or symptoms.

It's very easy to become reactionary in regards to Insomnia and treat the signs or symptoms eg prescription medicine to encourage sleep suddenheless, the primary cause of anxiety must be your focus, and time and time again the primary reason behind stress is confusion. Consider it for one second, confusion is actually a loss of clarity and the inability to obscure a predicament or activity, this often triggers anxiety and often results in flaws which bore you with even more stress. When we're unclear or feel out of our depth at work the standard impulse is usually to literally throw time at the predicament and wish for a resolution but often doing this will bring about is difficulty in sleeping and very poor decision making. The thing you require is clarity, you need to deal with confusion and tension by having a crystal-clear thought processes.

Any time you just can not sleep through the night, try this simple method.

Before bedtime, free yourself of anxiety, take a pad in addition to a writing instrument and make a note of all your problems and concerns. You could possibly amaze yourself, this process can practically feel like throwing the open flood gates, persevere it is well worth the effort.

Next pay close attention to this one simple question and attempt to answer as openly and genially as possible, it's vital. What will happen if I can not take care of these issues?

You might find if you find yourself literally made to write down these complaints, things will begin to come to be significantly clearer.

Next stop and really consider different ways to attend to your problems, again put in writing your answers and be open and completely honest with yourself. Do not just write down your thoughts actually establish the things you can do to manage these issues, in sequence if you can. You happened to be formulating an agenda so give yourself the actual guidelines to put into action.

Try to continue this process every single night and you will probably be completely surprised at the improvements you make.

Precisely why this strategy really works?

Essentially we are taking on the problem head on when using the process mentioned above, it may seem simplistic but we're looking to record you are debating and lay it out clearly in front of you so that you can properly comprehend each concern and calmly assess and then develop solutions. You're looking to take the confusion out of the equation and also construct a system so you can handle your confusion which as discussed above is most likely the main culprit when it comes to stress. Stress which as we know is a major reason behind Insomnia and sleep problems in most cases.

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Why We All Need Good Night’s Sleep

It might be pretty obvious as to why we need a good night's sleep but sometimes it's worth reminding ourselves. But there may be people who just do not realize the importance of getting a good nights sleep. It's not rocket science that our overall health and wellbeing depends on a good night's sleep. Lying in bed staring at the ceiling all night can make us all far more susceptible to poor health. Many studies have proven than if you get a proper night's sleep the chances of developing a common cold are far less likely. When we sleep our bodies are reset and essential repair work is carried out, this is essential for our bodies to work at their optimum. With a good night's sleep we are all much more inclined wake up feeling more alert, more refreshed, more productive and most certainly more responsive. Few people realize that when we do not get the right sleep our emotions can be effected. It can also lead to bad skin a weakened immune system, poor memory and high blood pressure.

Here comes the scientific bit. Every time we go to sleep we go through with three distinct and necessary cycles. These cycles range from light sleep to deep sleep and the third being rapid eye movement which is known as REM sleep. REM sleep helps in mental consolidation while non REM helps our bodies with cell growth, physical repair and rebuilding – all essential for health and well being.

So how do we do make sure we get the full quota of sleep to warn off illness? There are some very simple measures we can all take to help us drift off to sleep naturally.

1. Avoid stimulants in the evening – Stimulants such as caffeine found in coffee are not a good idea. Alcohol, which is widely accepted as OK to relax in the evening is not a good idea. It seems society thinks it's normal to come home from work and half a glass or two of wine. This may sound alright but alcohol is a powerful mind altering drug and if you can not go a night without it then you have a alcohol / drug problem fact!

2. Lay of TV and computers – You want to try and not watch television or go on computers for about 2 hours before bed. Watching television actually stimulates the mind which is not what you want before bed time. Reading a book is a far better activity at this time of the night.

3. Stop working – Many of us work silly hours and have trouble switching off. Try some meditation techniques to try and forget about work and the stresses associated with it.

4. Ensure your mattress and surroundings are comfortable – Do not be tight when it comes to buying a bed and mattress. We spend a third of our lives sleep so it is important your mattress is comfortable. Make sure your bedroom has adequate ventilation and is a quite and relaxing place. Living in busy cities or with noisy neighbors does not help but you can try ear plugs or have soothing music in the background.

5. Eat healthily and exercise – Eating the right food and getting the right exercise is important for getting a good night's sleep. Eating fatty foods late at night are not a good idea. Fats take time for your stomach to digest so high fat foods are not a good idea.

6. Stop snoring – Snoring is very common and can cause havoc with sleeping. Studies show that snoring could be caused by some serious serious health issues, so visiting a doctor is important to rule this out. There are some proven products on the market such as the snoring ring which uses acupressure which stop snoring. Once you have ruled out any health issues it would be worth trying some of these anti snoring products.

7. Set a sleep pattern – Try going to bed at the same time each night and waking up at the same time. You need consistency here so try and not lay in at the weekend.

Younger people may read this and think how boring, life is for living. But if you do not look after yourself you most defiantly will have health issues as you get older. We all want to live a long and healthy life and this comes more interested the older you get. Once you hit your thirties and head towards your fortyies you start to realize that life on earth is short and to make the best of our time here we need to be healthy and of course would like to be happy. So whatever age you are, think about your future and think about what you are doing now and how you can improve your chances being healthy in your older years.

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Sleep Disorders – What Is Shift Work Sleep Disorder?

Unfortunately, shift work sleep disorder (SWSD) is a pretty common form of sleeping disorder – particularly among professionals in the medical field, firemen, police officers and security personnel. It affects people in these fields more than other fields because of the nature of the job and the hours they work. These professionals tend to work irregular hours that change from week to week or month to month. These constant changes to their hours, and undoubtedly their sleeping patterns, disrupt their body's circadian rhythm and makes it very difficult for them to get quality sleep each day.

Shift work sleep disorder is also fairly common among college or university students when they change from one semester to the next and their schedules change with it. Their bodies are just getting used to waking up and sleeping at certain times and then their sleep patterns need to change due to their new schedule. This readjustment period is not an easy one and oftentimes, people will not be able to adjust well. This affects the amount of sleep that they get as well as the quality of said sleep.

If you work in a job that has constantly changing hours or you're a student, you'll want to give yourself enough time in between your changing schedule to adjust. That means that you should start preparing for the upcoming change before it actually happens. That could mean that you have to stay up really late one night when you're really tired. Or try to wear yourself out physically so that you can sleep early one night. The adjustment period is not easy for sure – but a couple days of adjustment is better than an entire month or semester of not being able to sleep well.

Not being able to sleep well due to shift work sleep disorder has the added effect of bringing on stress – which in turn makes it difficult to sleep. This vicious cycle can only be broken through a concentrated and planned effort. Determine how much of a change is coming and then figure out how many days are required to make the transition. Ideally, you'll only want to change your sleep routine by one hour each night.

If you do not have the time to slowly transition from one sleep schedule to the next – then you'll need to starve yourself of sleep for one night in order to force your body over to the new schedule. This type of transition is not healthy but can be one of the only ways for shift workers like policemen, who may work days for two weeks and nights for the next two weeks – to be able to quickly adjust to the new sleep schedule.

If you think you may be suffering from shift work sleep disorder, you'll likely be experiencing at least one of the following symptoms:

strong desire to nap through the day
unintentionally falling asleep
being more prone to accidents
impaired physical performance
becoming temperamental and irritable
impaired mental performance

Many people who suffer from shift work sleep disorder can not do what's absolutely needed to fix the problem – stop working shift work. Since this is the case, other treatments need to be considered. For many people, taking short naps of between 10 and 30 minutes can prove very effective. Also, melatonin, called the dark hormone, has been used with great success to reset the body's clock. This resetting of the body's clock is what makes the transition easier than one shift to the next.

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Snoring, Even Dogs Do It

Today we're talking snoring.

Yes, whether we like it or not, we are all prone to snoring at some stage in our life, especially if we carry a few extra pounds in weight.

I have just had an outstanding weekend in Melbourne attending an Aikido martial arts workshop at the Aiki Center in Hawthorne. I drive down with a Canberra Aikdo friend and we spent a night in Wagga on the way to pick up and drive with fellow Aikido practitioners. These types of weekends are fantastic, you meet new people, learn lots and get to hang out and discover new places to eat and drink. And Melbourne is particularly good in this respect.

We stayed in a guest house / backpacker type accommodation in South Yarra, a beautiful old building which has the potential to be stunning.

You can probably see where I'm going to with this. Yes, there were six of us in one small room with bunks (mine was the upper) and a door double door way looking out onto the street. There were two bathrooms on our floor, which meant if your timing was out, running to the toilet could be a hassle.

Then there was the snoring.

The first night I found myself becoming quite busy about it because I love my sleep and when it's interrupted, I feel as though I've lost something, as if something has been taken away from me. So 1:30 am I am up, iPad open, and looking for alternative accommodation options in Melbourne. Then reality set in …

I hopped back into bed and went through my relaxation routine, the same routine I do every night when I go to bed, and the next think I knew it was 6:00 am.

Was there discussion among the six of us about the snoring? You betcha! And, it was then I found out I was one of the perpetrators.

What was happening here? Well two things:

  1. Snoring is not a bad thing if it's a one-off occurrence. If it's more than that, you are suffering sleep apnea, and that is a problem. You are starving of oxygen and that is not good. You need to do something about it, now. You're likely to be tired during the day, your immune system is compromised, you're probably short tempered, and if extreme, you should not be driving a car.
  2. Listening to a snorer, can be a bad thing if you're a light sleeper and have a busy mind. That “busy mind” will likely be stress related, so you need to do something about that. If you sleep next to a chronic snorer and that person does not do anything about it for themselves, you have a number of options open to you. Firstly, you can get a pillow and smother the snorer (great short term solution, not recommended in the long term though), secondly, you can move to another bed, thirdly, you can buy yourself and use ear plugs, and lastly, you can get help from a doctor or natural therapist to help you with your sleep.

My solution in Melbourne was to buy ear plugs, and they worked a treat, because when I was sleeping well, I was not snoring. Not only that, I woke up feeling alive and refreshed, just like I do at home. Easy.

Call to Action

What side of the equation are you? Do you have sleep apnea? Do something about it, now. Months ago, I shared a room in Sydney with a guy who used an air pump each night. He loved it (and so did I). See your doctor or natural therapist, there is so much you can do that's inexpensive and drug free.

Are you a snoring sufferer? Do something about this as well, take your own action. Look after yourself, buy ear plugs (or a baseball bat) and use them. Move to another room or best of all, do something about your anxiety and stress.

Remember, it's not one sided, you are responsible for your life and your sleeping partner is responsible for his or hers.

So, what's it like to be home in my own bed?

Heaven.

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Do Travel Size CPAP Machines Work Less Effectively?

Do you suffer from sleep apnea? Do you travel around a lot? You might want to think about getting a travel size CPAP machine. Now, lots of people do not want to get a travel size CPAP machine because there are rumors going around that they do not work as effectively as a regular size CPAP machine because they are too small to give your airway the push it needs to stay open while you are sleeping. The truth is that the rumor is false.

Smaller CPAP machines do not work less effect just because they are a smaller travel size that fits in your bag. In fact, they might work better. The travel size CPAP machines are fairly new so the technology has advanced enough to be just as effective as or more effective than older model CPAP machines.

In addition to this, the motor is also a queter. The technology today is so advanced that you can have all the power with a much less invasive noise pollution problem. You even can have a nice soothing spa sound track to listen to as you sleep. This works towards giving you the ultimate sleep. So it is pretty safe to say that the new motors are stronger even though they are smaller and they have been developed to keep quieter to not disturb you or your sleeping partner during your rest hours.

Also you can have the option for a humidifier and furthermore a heated humidifier with a spill proof body. A humidifier is going to help you to increase the ability to achieve the maximum comfort level for your night.

This machine is small enough to lay by your bedside or be placed in your purse and used as you walk. If you are having problems all the time with breathing this is the perfect model because you can wear it at any time. You will be able to flip it sideways upside down or right side up and it will still work the same. Lots of CPAP machines today have features like never before. Customers are impressed by the level of quality that travel machines have and the ability to withstand any trip.

Just because this machine is smaller does not mean that you can clean it less. You will need to be taking care of your machine regularly just as if it were an older model or a regular sized model. If you are going to be using this as your regular machine, you will need to wash it for bacteria and mold. A travel sized CPAP machine needs the same care that a regular machine.

Everything about the travel sized CPAP machine is the same as the regular sized one. It just adds convenience to your lifestyle and pulls a weight right off your shoulders because of how much easier it is to have one.

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Sleep Problem

Cause of sleep problems

Sleep Apnea

A sleeping disorder which makes a person to snore or chokes while sleeping. This makes you get less sleep and tired during the day. This condition can not be diagnosed. Most people do not aware that the are suffering form this condition as they will be sleeping when the sleep apnea is happening. Only the bed partner could notice this. The most common type of sleep apnea is obstructive sleep apnea where the airways are blocked when sleeping which cause breathing pauses; leading to loud snoring.

While the less common type of sleep apnea is central sleep apnea. This is caused when incorrect signals given to your breathing muscles from you brain. This is most common in people who are taking certain medication.

Insomnia

Insomnia is a condition where a person can not sleep naturally. The are ranges for this condition; from mild to severe. Most people sufferers from comorbid insomnia; a secondary type of insomnia which is caused by medicine side effects. While the primary insomnia is caused by life changes such as stress.

Insomnia will cause fatigue and sleepiness in daytime. It also increases anxieties and depression. You will not be able to focus on your daily work and it decrees your daily work performances.

Medicine

Some over-the-counter medicines have side effects that will affect your sleeping. These medicine's chemical works differ to everyone.

Alcohol and caffeine

Drinking to much of alcohol and caffeine can also affect your sleep.

Remedies for sleep problem

Magnesium

Magnesium is good for sleeping as it calms you down and regulates serotonin; a monoamine neurotransmitter that plays a major role in sleeping. You should not take too much of Magnesium as well as it will cause stomach upset.

Valerian root

An ancient herb used for sleep problems. It makes you calm, relaxes central nervous system, reducing anxiety and stress so, you get better sleep.

Lemon Balm

A herb which reduces stress, anxiety and gives you better sleep. Some studies shows that by adding lemon balm together with valerian root will give the same effect as Triazolam; a common sleeping drug.

Vitamin B3

Vitamin B3 or also known as niacin makes you relaxed and also makes your sleep easier. Other than that, it also helps in reducing depression anxiety.

Vitamin B6

Vitamin B6 also known as Pyridoxine is required to produce serotonin. Vitamin B6 is used to produce melatonin hormone which is required to produce serotonin.

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Why We Must Sleep

Sleep is not an add-on activity, it is an absolute must. We could survive three times as long without eating as we could without sleep. For the most part, much of our awareness of sleep deprivation is based on people carrying out exercises or experiments by where they are deprived of sleep for lengthy periods of time. These experiments are such that the individual is deprived of sleep for lengthy periods or only allowed to sleep for short periods over a 24 hour time frame. One thing that is totally clear is that an individual that has been stripped of sleep will soon become unable to carry out the most basic of tasks.

What is the Purpose of Sleep?

Well, for beginners the main purpose of sleep is to ensure that the body is able to carry out the most basic of daily tasks asked of it. Most of our day to day tasks will come under three headings: Physical, Mental, or Emotional. Much of our bodily repair processes such as muscle repair and tissue repair takes place while we are sleeping, have you ever noticed how an infant will sleep for long periods, well this is the growing process at work.

A major benefit, or should I say necessity of sleep is for mental purposes and overall sharpness of mind. One of the most telling signs of sleep deprivation is the ability to focus the mind on any particular tasks such as driving or any task that requires attention to detail no real surprise here as the lack of sleep over lengthy periods will also cause fatigue and drowsiness. Sleep is of utmost importance if we are to perform at our best and carry out all of our daily tasks.

Sleep has a direct bearing on healthy emotional functioning. Our mental well-being depends upon regular sleep being attained. When we have not had enough sleep we may become irritable, aggressive and even anxious. Some people may suffer bouts of depression or even suffer feelings of lethargy if they have gone without sleep or had minimum periods of sleep for lengthy periods.

So to conclude, sleep has a direct bearing on the physical, mental and emotional well-being of an individual and where sleep is deprived or poor sleep takes place, all three of these processes can be impaired, which in turn will most likely cause poor performance in day to day tasks.

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