How to Stop Snoring, Some Handy Tips

Most of the snorers wonder about How to Stop Snoring at Night that disrupted their sleep. Most of them get frustrated shredding hours on Internet trying to find out a snoring remedy that can actually work. These days Internet is flooded with anti-snoring medicines, products, and solutions that boast of their efficiency to stop snoring. It is, however, important to try on a few home Snoring Remedies before resorting to other measures of help.

Nobody wants to be kicked out of the room just because of snoring. If not appreciated well in time, snoring can greatly interfere with your ability to work at office including running the risk of spoiling your relationship with your partner. In order to help you out with snoring problem, here are a few snoring remedies that have proven efficiency in snoring reduction and elimination:

• You can try yoga exercises to strengthen the muscles. You can achieve well-toned muscles in the neck to help you with easy and quiet breathing.

• If you have on and off a problem with nasal decongestion, you can try on some nasal sprays and decongestants that can ease off your airway and help you with the trouble. Allergies might be the culprit behind the congested nasal airway, so you can use anti-histamines to your advantage.

• You should also try to sleep on your side. For those who sleep on their back are more prone to snoring than the people who sleep on their sides. Tennis ball method can be tried to get rid of the habit of back sleeping.

• You can utilize steam inhalation before going to bed. A room humidifier can also help with moistening of the airways and ease up the breathing.

• A warm water bath before going to bed can help you have a sound sleep during night.

• You can try taking a tablespoon of honey before going to bed daily.

• Following a religious sleep routine like making bed for yourself, reading spiritual content, and using an air filter in the bedroom can help with the snoring to a great deal.

• Sometimes excess fat is the culprit behind snoring. In order to get rid of it, it is important to shed the extra pounds by following an exercise regimen or a diet plan. Weight loss is very beneficial for overweight people who tend to snore at night.

• You can try herbal remedies that are committed of 100% natural ingredients for snoring relief. You can also seek benefit from acupressure and meditation that have a calming and soothing effect.

• If you are a mouth breather, you can try on using some mouth sealants or chin straps to have comfortable nose breathing.

Sometimes snoring can be associated with obstructive sleep apnea that is a serious medical condition. If you wish to find out answer to How Do You Stop Snoring, you can try the above mentioned home remedies and seek benefit.

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The Things You Need To Know About Insomnia

Songs have been written about the pain of going through it; many people could relate to it, lots of nights were spent awaken contemplating how to end it. I'm not talking about an emotional crisis or another heart break episode. I am talking about Insomnia.

Insomnia is one form of a sleeping disorder that does not enable the person to sleep or stay sleep for long. Insomnia can strike any one, at any age group, at any given time. But it has been observed though that there are more adult women suffering from insomnia than their male counterparts. The extent which insomnia study covers includes a wide range of sleep disorders and is often categorized into three types. Insomnia can lead to many other types of ailments like obesity, poor performance whether it is work, school, or personal activity. Your immune system becomes compromised and which leads to poor function. Insomnia can also trigger depression and anxiety. One's response time to triggers and stimuli is also reduced. Insomniacs are also less alert. And because of poor body function and performance, a person suffering from insomnia has an increased risk and severity of long-term diseases.

The three types of insomnia are: Acute insomnia, Chronic insomnia, and Transient insomnia.

Acute insomnia is the most common form of insomnia and it can last from 3 weeks to six months. It is primarily caused by prolonged stress that we experience usually from work, death of a loved one, a sudden change in your daily routine, a new undertaking or activity. Acute insomnia should be treated as soon as possible because it can lead to a chronic problem.

Chronic insomnia is a type of insomnia that lasts longer, usually months or years and they experience insomnia frequently, three times per week or more.
Most cases of this type of insomnia are triggered by secondary causes. This means that this type of insomnia is the side effect of another problem. It could be triggered because of the medication you are taking, an undering medical condition, sleeping disorder, and certain substances can cause one to frequently lose their sleep.

Transient insomnia does not entirely rob you of sleep. It means you have a disturbed sleeping pattern or you do not possess the ability to sleep well over a period of time.
This is usually triggered by unforeseen sudden events like having an argument with your superior or loved one, upcoming examinations, and sudden travel.
This is linked with the higher stress levels and lacking the ability to stop incessantly worried.

Insomnia treatment centers offer various ways of insomnia treatment. There are instances when insomnia manages itself when the underlying cause of the condition wears off. There are two ways to treat insomnia. There is the non-pharmacological ways of treating insomnia and the medical way which involves prescription drugs. It is important that we be able to determine the exact cause of the insomnia before asking for pharmacological treatments as they can cause dependence.

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Different Options for Insomnia Treatment

What are the different options for insomnia treatment? Aside from treating underlying physical and mental issues, you may also need to look at your daily lifestyle habits to cure your insomnia. The different options for insomnia treatment include behavioral and lifestyle changes, medicines, and complementary medicines. You can try progressive muscle relaxation as part of your relaxation exercises, or you can develop positive thinking with your cognitive behavioral therapy. You can try simple lifestyle changes to help you sleep better like changing your sleep area or schedule, watching what you eat and drink, and being more active.

Medicines can also be an option for insomnia treatment since taking sleeping pills for a short time can help you get some rest. Doctors recommend that you only take them for a short time, and resort to behavioral and lifestyle changes, as these will help you over the long term. Sleeping pills can cause adverse side effects such as low blood pressure, anxiety and nausea. They will become less effective when your body get used to them and may cause withdrawal symptoms. Instead, you can make your bed comfortable, try a sleeping mask, or earplugs, fan, or a “white noise” machine if noise is the problem. You may also try a routine of reading a book, listening to music, or take a warm bath.

You may overlook some habits that can possibly contribute to your insomnia, so good sleeping habits can be good for insomnia treatment. You may try to develop a routine schedule for your sleeping and waking hours each day, and avoid taking naps during the day. You can also avoid caffeine, nicotine, alcohol, or eating heavy meals late in the day. Get regular exercise but avoid doing them close to bedtime. Late night TV viewing or internet surfing can also contribute to your sleep difficulties. You can also keep a sleep diary to pinpoint habits and behaviors that contribute to you insomnia. Aside from behavioral therapy, there are other options for insomnia treatment like relaxation therapy, sleep restriction, stimulator control and cognitive therapy as non-medication approach.

What are the latest insomnia cures and treatments? You can benefit from relaxation techniques and take advantage of the body's natural relaxation response. It will not just quiet your mind and relieve tension in your body, but also help you sleep faster without the side effects of sleep medications. Some relaxation techniques you can try include deep breathing, progressive music relaxation, meditation, visualization, yoga and tai chi. While it may take regular practice to learn and harness these techniques, they have huge benefits when you do them as part of your bedtime routine.

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Surprising Benefits of Music To Fall Asleep Fast

A lot of people enjoy good music. Did you know that enjoying music also offers many benefits for one's well-being? It's true. Depending on the style of music you enjoy, it may energize you, provide you with courage, improve cognitive skills or promote relaxation. Especially, music played at night has the power to subtly melt stress. The right melody is able to calm a racing heart, while tuning out the noises of the world that prevent you from experiencing restrictive sleep.

Music to Avoid At night
There are many forms of music that should actually be avoided at bedtime. Metal and hard rock can certainly accelerate the heart as well as prevent your mind from turning off. Neverheless there is certainly a suitable opportunity to enjoy louder, harder music, that time is not just before trying to go to sleep for the night.

Soothing Music Ideas
Enter most large stores that carry CD's and also other music and chances are you will see a listening station. In this station are examples of soothing music, which play together with the soft sounds of nature. For most people, rain is sleep inducing, and that's why several musical nature records make use of it. Some combinations consist of thunder and rain set to light piano music playing alongside. Other combinations which are created with the sole intent of helping sleep include light recorded music over the sound of crickets chirping, waves crashing, whales singing and wind blowing.

Sleep Inducing Instruments and Classical Performances
Some instruments have an improved capacity aid with sleep. The flute, sitar, acoustic guitar, light orchestra and music without vocals are best in attaining a calm mind. Classical music is the most appropriate bedtime listening. Also known as “brain music,” classical performances yield the best results in sleep studies. One tune has gained in popularity because of its soothing rhythm. Pachelbel's “Canon in D Major” is routinely suitable for the soft, romantic quality it conveys. Claude Debussy's “Claire de Lune” for piano, “Fur Elise” by Beethoven and “String Quartet No 2 Nocturne” by Borodin are sweetly seductive and highly recommended for use in bedtime sleep rituals.

Music, it is said, soothes the savage beast. Sometimes that overstates music's benefits, though not by much. Sleep is a critical component of health and well being, physical and mental. When the world stresses the nerves and strains your mind, music steps in and calms the waves of worry, allowing the entire body to discharge the stress and drift off to dream.

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What Is Obstructive Sleep Apnea and Its Symptoms?

What is obstructive sleep apnea? According to the American Sleep Apnea Association, “sleep apnea” is an involuntary cessation of breathing that occurs while the patient is asleep, and is categorized into three types: obstructive, central, and mixed. Among the three types, obstructive sleep apnea or OSA is the most common. With untreated sleep apnea, the sleeper may stop breathing repeatedly during sleep, sometimes hundreds of times during the night and often for a minute or longer, and they are unaware of it.

Obstructive sleep apnea occurs when your throat muscles intermittently relax and block the airway during sleep. The most noticeable sign is snoring, and most commonly affects middle-aged and older adults and those who are overweight. Treatment of OSA may involve using a device to keep the airway open or by using a mouthpiece to thrust your jaw forward during sleep. Some people may undergo a procedure where doctors change the structure of their nose, mouth or throat.

The signs and symptoms include hypersomnia or excessive daytime sleepiness, loud snoring, observed episodes of breathing cessation during sleep, abrupt awakenings with shortness of breath, morning headache, insomnia, and difficulty-to-control high blood pressure. You will need to consult a doctor when the snoring is loud enough to disturb your sleep or that of others. If you experience shortness of breath, that awakens you from your sleep, or there are intermittent pauses in your breathing while you sleep. If you have excessive daytime drowsiness that may cause you to fall sleep while working, watching television or driving, these may warrant a consultation with your physician.

When will snoring be a sign of OSA? While snoring can be a sign of something potentially serious, not everyone who snores have OSA. With OSA, snoring is loudest when you are sleeping on your back, and quiets when you turn to your side. However, it is best to consult a doctor if you experience loud snoring punctuated by periods of silence, or if your sleep problem leaves you chronically fatigued, sleep, and irritable as you may already have what is called obstructive sleep apnea.

The other types of sleep disorders come in the form of circadian rhythm sleep disorders where a person's internal biological clock that regulates the 24-hour sleep-wake cycle get disrupted. When this happens, you will feel groggy, disoriented, and sleepy at inconvenient times. The types of circadian rhythm sleep disorders include jet lag sleeping problems, shift work sleeping problems, and delayed sleep phase disorder.

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Find a Solution for How to Stop Snoring at Night

There is a large number of people who snore at night and wonder about How to Stop Snoring. Many people who snore spend a lot of time sitting on the computer trying to find out an effective and easy to follow snoring treatment. But if we look around, the Internet has a large number of anti-snoring products, medication, and solutions that can make the search of a good option really tough. Instead of relying on chemical based products, it is best to try on some natural Snoring Remedies to see how they can help you get rid of snoring.

It can be difficult to share a room with someone who snores. It is important to seek timely treatment for snoring otherwise it can greatly affect your work capacity in addition to spoiling your relationship with your partner. To help the snorers with snoring, here is a list of remedies that can be quite beneficial:

• Yoga exercises can help strengthen the muscles. A well-toned neck musculature can greatly help with comfortable breathing.

• For those who suffer from nasal congestion should try on inhalation of steam and use of decongestant sprays to help with easy breathing. Seasonal allergies can also account for the trouble, so over-the-counter anti-allergy sprays or prescription medines should help with that.

• Sleeping on the side is advisable for the people who snore. Sleeping on the back makes them more susceptible to snoring than others who sleep on the sides. They can give a try to the tennis ball method as well to keep themselves off their back at night.

• Steam inhalation before sleep is a good option for snorers. Using a humidifier in the bedroom can also help with moistening of the airways for easy breathing.

• You can also try bathing with warm water for a good night sleep and getting a rejuvenated effect before going to sleep.

• Honey is known for its warm effects; taking a tablespoon of honey before sleeping can also be tried.

• You can help yourself out with following a routine routine and sticking to it strictly, like making the bed before sleep and using an air filter in the bedroom at night.

• Excess weight gain can also lead to snoring. People with excess weight should work on losing extra layers of fat by exercise or dieting. Beside providing relief from snoring, weight loss can eliminate a variety of other health problems.

• Trying out herbal remedies for snoring is also a good option. In order to achieve a calming and soothing effect, acupressure and meditation techniques can also be of great benefit.

• For those who have a habit of breathing through the mouth should try on chin straps and mouth sealants to facilitate nose breathing.

Many times, in the absence of right treatment, snoring can progress to pose larger problems like obstructive sleep apnea. The above mentioned home remedies provide a perfect answer to the question of How Do You Stop Snoring at night.

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The Healing Power of Dreams

Research has shown that we all dream several times each night. Even people who say that they do not dream, can not remember them, have in fact dreamt several times throughout the night. On occasion, people who say that they do not sleep have been proven to have actually been asleep, dreaming that they are awake. Dreams are a very complex part of our psyche.

Animals dream too. Watch a sleeping dog and you'll be able to tell when he's chasing a rabbit, his feet will be twitching. Dolphins apparently dream in their sleep, keeping one half of their brain awake at a time.

Now an experiment is being connected into the advantages of manipulating our dreams in order to ensure that we have pleasant dreams and then awaken after a refreshing nights sleep. 10000 volunteers are going to have their dreams affected using a phone application as a way of helping treat depression, stress and being more productive.

My thoughts on this?

– In principle it sounds like a brilliant concept. Anything that helps treat or even intercept depression has got to be encouraged. Providing the means by which people become more upbeat, motivated and positive is a valuable innovation. But treating the symptoms is not always the best option. Many people are good at self-medicating; they already do it with alcohol, gambling, sex, food or even prescriptions from their family doctor. Learning to deal more effectively with bad experiences is part of the challenge in becoming a healthy adult.

– Some people are already able to choose the topics they wish to dream about in advance. They are able to manage their unconscious thought processes through practice and mental exercises. Other people who wish to influence their dreams can purchase little bags of dolls designed for the purpose. Each doll then represents a specific issue or problem and is placed under the pillow, the prejudice being that the matter will be dealt with through sleeping dreams. Then there are people who have lucid dreams, where they are aware that they are dreaming and can determine what happens in their dreams. Many people are fascinated by dreams, buy dream catchers, books on dream interpretation and are intrigued by what happens when they are sleep.

– My reservation on elaborately influencing our dreams is that dreams are the one time when our minds are able to run free and uninhibited. Not so long ago we could sit on a long train journey and daydream. We were unable to be contacted and could sit undisturbed for a while. Nowadays we are in constant contact with the world; many people work every minute they can and rarely have any free personal time. Dreams are time for us to freely process the mayhem of daily life. Bad dreams are a way of receiving a prompt that all is not well and that there are areas of life that need to be deal with.

– Yes, medication, diet, alcohol, scary late night films may affect on our dreams and determine how restful our sleep is. But stressful times, arguments, difficult decisions, distressing situations are often easier after a good nights sleep. We use our dreams to process what is happening in our lives and as a way of allowing our unconscious minds to explore alternative options.

– How many times does someone advise 'sleep on it' to deter a friend from making a rash or hasty decision. The next day things often seem a lot clearer as the unconscious mind has freely worked through the situation, in a bid to make better sense; sometimes even finding a solution to the problem.

– Repetitive dreams sometimes disturbed people, especially at intermittent times of stress and disruption. They may feel stuck in a scenario that seems impossible to resolve, continually replaying it out in their dreams, trying to find a solution to their struggles. Hypnotherapy is a way of successfully treating repetitive dreams, regarding them as carriers of information that need to be worked through and resolved. The underlying factors can then be treated with hypnotherapy and the original issues causing the repetitive dream deal with.

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The Importance of Sleep Studies for Diagnosis

Heart disease, stroke, high blood pressure These are just some of the risks you will be facing if you suffer from sleep disorders. In fact there are other medical conditions too that will affect you when you do not seek treatment for this problem. Apart from medical concerns, lack of sleep has been linked to other accidents as well. It ranges from falling (for the elderly) to horrible road accidents.

However, you should not panic because sleep disorders can be rated now and with better results too compared to years ago. Consult a visit with your doctor if you know that you snore regularly and you often feel very tired when you are at work or in school. Another common symptom is if you have trouble going to sleep and staying asleep. Waking up too early and having difficulty to go back to sleep again are also quite common with people suffering from sleep disorders.

If your doctor recommends that you go this study then do not be alarmed. It can actually help you in a lot more ways than you can imagine. Having anxiety at the thought of being observed while sleeping is natural and normal but do take a few moments to think about it, read on this post, and put those fears to rest.

In order to give a more accurate diagnosis the doctor will need the results of your sleep studies and other relevant medical tests to help him or her pinpoint the problem. Your good doctor will be able to diagnose a sleep disorder based on factors like your sleep schedule and habits when you undergo a this study.

These studies are tests that measure your body's response to sleep problems and gauge how well you sleep. These studies are very important because of the risks involved with untreated sleep problems.

People are not usually aware of their breathing, movements, and behaviors while they are sleeping.

Here, they may never be able to talk about issues that could have related to their sleep problems.

Sleep studies can help the doctor diagnoses the following:

1. Sleep apnea and other sleep-related breathing disorders
2. Sleep-related seizure disorders
3. Periodic limb movement disorder which may be connected to other sleep-related movement disorders
4. Sleep disorders that cause extreme daytime tiredness. An example of which is Narcolepsy.

This study is used by doctors to help diagnose or rule out Restless Legs Syndrome (RLS).

But typically, RLS is often diagnosed based on medical history, signs and symptoms, and a physical exam.

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The Different Causes of Insomnia

What are the different causes of insomnia? This is usually the question of a lot of people who have problem sleeping. Doctors define insomnia as a sleep disorder characterized by difficulty or staying asleep. If you are experiencing symptoms such as difficulty falling asleep, waking up often during the night and having difficulty going back to sleep, or feeling tired upon waking, you might have insomnia.

What are the different causes of insomnia? To understand insomnia better, you need to know the types of insomnia first. There is primary insomnia where your sleeping problems are not directly associated with any other health problems; and secondary insomnia, if it is associated with other health conditions such as asthma, depression, arthritis, cancer, heartburn, and pain, or if you are taking substance like alcohol. Insomnia also varies on how long it lasts and how often it occurs: acute insomnia for short-term and chronic insomnia, if it lasts a long time.

The causes of insomnia for acute insomnia include significant stress due to loss of loved one, divorce, etc., emotional and physical discomfort, and environmental factors like noise, light, or extreme noise. It can also be caused by some medications for the treatment of allergies, depression, high blood pressure and asthma. Another contributing factor is if there is an interference in the normal sleep schedule like jet lag and shift in working schedules.

The causes of insomnia for chronic insomnia include depression and / or anxiety, chronic stress, and pain and discomfort at night. You may also experience other symptoms such as sleeping during the day, general tiredness, irritability, and problems with concentration or memory. Why is it important to know the causes of insomnia? This sleep disorder can take a toll on your energy, mood, and your ability to function during the day. Chronic insomnia can even lead to heart disease, high blood pressure, and diabetes. Knowing the different causes of insomnia can help you put up with this disorder as you find ways to change your lifestyle and daily habits to put a stop to your sleepless nights.

What are the different options for insomnia treatment? Aside from treating underlying physical and mental issues, you may also need to look at your daily lifestyle habits to cure your insomnia. The different options for insomnia treatment include behavioral and lifestyle changes, medicines, and complementary medicines. You can try progressive muscle relaxation as part of your relaxation exercises, or you can develop positive thinking with your cognitive behavioral therapy. You can try simple lifestyle changes to help you sleep better like changing your sleep area or schedule, watching what you eat and drink, and being more active.

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Importance Of Sleeping

How important is sleep, rest and relaxation for our health and longevity?

It is still a mystery of the complete role sleep plays in our brain function but scientists do know that when a person is sleep deprived they start to experience slowed speech patterns, flattened emotional responses, impaired memory and an inability to multitask. I know from my own experience with myself that the first things I notice when I have not had enough sleep is irritability and moodiness.

Instead of responding to the environment around me I react and feel completely out of control of my emotions. Over the past 10 years of eating a raw food diet, people often question how many hours of sleep I need a night. They want to know if since I have been eating raw foods for so many years has the amount of sleep I require gone down.

For some reason I find most people want to find a way to be wake more so they can work or be busy more. I personally love to sleep and find that even though I no longer require naps, like I did after my third child, I do still sleep 9-10 hours a night. Sleep as always been a priority in my life and I appreciate that my children have been empathic in understanding this as well.

I have heard several parents who have spoken about the woes of a baby waking them in the middle of the night. I choose to sleep with my children from the very beginning, when they woke up I simply roled over and nursed them back to sleep. I found that all of my babies slept through the night early (2-4 months) and took on my sleep pattern.

Each one of my children slept in late in the morning as long as I did for at least as long as they were nursing. I never had to force or do anything to enforce this behavior it just happened naturally. Even now Mitchel (11 years) and Carter (8 years) both are late sleeper. We begin heading off to bed at around the same time 9-10 range, read a few books together, they head to their beds and then we all seem to wake any time between 8-9 am.

Blake, my husband, has a completely different natural sleep pattern. He enjoys going to bed around 8-9 pm and waking at around 5-6 am. Of course he is only able to stick to this pattern when he is not working during those hours. I am often tortured for his quality of life and longevity due to his unnatural sleep pattern from his job.

How Important Is Sleep ?:

Your Natural Sleep Pattern and Requirements
The best way to tell your natural sleep pattern is to look back over the times in your life when you were allowed to go to bed when you felt tired and then woke up once you felt rested. If you are currently out of sync with your natural pattern it may take some time and if you have to wake up to go to work or do something else this can complicate the process too.

How much sleep you require is completely a matter of your personal body. Often times diet and stress will complicate your natural rhythm as well. I interviewed an artist who was only able to sleep 3 hours a night from the time she was 16 into her 40's. After doing a cleanse and cutting out all animal products and consuming only plant based foods for an extended time she was able to sleep for 8 hours straight.

She found this odd at first and then was tested for allergies and sure enough she was sensitive to dairy products to the point her body was unable to rest for longer than 3 hours. Her complete wellness has elevated since adopting an 100% plant-based diet.

Take a Time Out for Rest and Relaxation

A few more ways to rest your body:

  • Meditation
  • Closing your eyes and breathing
  • Quite pace from noise and electronics
  • Yoga rest poses
  • Sitting under a tree in nature
  • Anything else that allows you to clear your mind, breath deeply and let go …


If your goal is to live a long and healthy life how important is sleep may be just as important as eating and perhaps even breathing. You can support your spirit, body and mind by getting plenty of sleep, rest and relaxation. According to scientific research when our bodies are well rested it restores the brain, increases our memory function. In addition this allows us to experience improved learning ability. These qualities can add to our quality and quantity of our life span and to our overall wellbeing.

Live, Laugh, Love and SLEEP …..

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How Snoring and Sleep Apnea Affect Overall Health

A lot of people today suffer from various health conditions due to uncomfortable or inadequate sleep. Proper sleeping position is very important not only for the sake of getting enough sleep but also to allow proper functions in the body while resting. The flow of oxygenated blood and nutrients within nerves and tissues become healthy and unobstructed when you sleep well and rest in the proper position. In turn, this facilitates natural recuperation for the body overnight which leads to better overall health. However, if you do not rest or sleep with a proper position, your body may suffer from various negative effects like sleep apnea, snoring, and general aches and pains.


According to a research, almost 30% of women and 45% of men snore occasionally during sleep. Although most people think of this nighttime activity as a common or mild thing, snoring may actually be a symptom of an underlining condition on the person's body. In most cases, snoring is triggered by a sleeping position that causes the main breathing organs like the pharynx, tonsils, palate and the tongue to narrow down obstruction the airway passage causing the vibration on our breathing.

Lying down in flat beds is usually what causes these organs tend to become narrow and restrict the natural flow of air. To illustrate, consider how gravity pulls down on these parts of the body we lie flat in a bed, especially the floppy and soft tissues of pharynx. Aside from lying flat on a bed, other causes of snoring are medications and the intake of alcohol before bedtime.

Sleep Apnea

Sleep Apnea is another sleeping problem that can occur because of an uncomfortable sleeping position. Individuals with this condition usually have irregular breathing pattern while sleeping. This condition may result in shallow, short breath due to restricted inhalation. It may also be categorized by irregular or abnormal breathing pauses between inhalations.

  • One type of apnea is known as Central Sleep Apnea or CSA. This kind of sleep apnea is caused by a physiological condition wherey breathing levels are too weak, contributing to an overall shallow and short breathing pattern.
  • Another type of apnea is known as Obstructive Sleep Apnea, or OSA. Unlike CSA which is caused by a physiological condition, OSA is actually caused by a physical barrier leading to the abnormal breathing process when sleeping. One of the most common signs of OSA is a loud “snoring” sound that is caused by the vibration of the tissues in the throat and nasal passageway.
  • The third type of apnea is the combination of CSA and OSA, known as the Mixed Sleep Apnea. This type of sleep apnea is generally rare compared to the first two conditions.

Alleviating Symptoms with an Adjustable Bed

Many medical experts recommend individuals who suffer with this sleeping condition elevate the upper body to prevent the tissues of the throat and nasal passageways from obstructive natural airflow. This can be cumbersome, as pillows tend to deflate or shift through the night. The affected individual inevitably returns to a flattened position while sleeping, which may restrict natural airflow. With an adjustable bed, snoring, CSA, and OSA can be treated and injected through raising the head portion of the bed frame to a comfortable position that will hold strong throughout the night. Such a position promotes proper breathing, proper blood and oxygen circulation, and decreases the “gravitational pull” on various breathing organs. This enables individuals with CSA and OSA to maintain a healthy position throughout the night that will facilitate an all-natural, unrestricted breathing pattern that extremely creates fuller night's rest.

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Change Your Lifestyle to Overcome Snoring and Sleep Apnoea

Many people suffer from breathing disorders that interrupt sleep, such as snoring or sleep apnoea. There are various medical devices, tablets, sprays and even surgery that can alleviate the symptoms.

But there are other effective remedies that sufferers can undertake themselves. These involve changing your lifestyle. Let's have a look at lifestyle changes that could be helpful, particularly for sleep.


If you're a heavy drinker or smoker, cutting back on these things will help.

The nicotine in cigarettes is a stimulant which creates an over-reaction in brain cells. Some sensitive people suffer insomnia after having a smoke before bed,

Smoking is harmful and leads to many health disorders. Quitting it will ensure better health and some relief from sleep disorders.

If you have trouble quitting, tried therapy, neurolinguistic programming (NLP), psychologists and behavior modification in general, and still can not quit, then I suggest brain entrainment, coupled with subliminal technology.


You probably did not know that alcohol greatly reduced the firmness of your muscles. So when you're breathing and throat muscles sag due to alcoholic take, you are unable to breathe properly as the muscles block your airways.

A glass or two of red wine with a meal is recommended, as it contains a quantity of the anti-oxidant OPC85. It is generally okay if you drink no more than two standard drinks per day. Any more and the protective effect, if any, is overshadowed by the increased risk of cardiovascular disease.

Moderation is the answer.

Drugs and Sleeping Pills

Drugs and sleeping pills might have the same effect as alcohol on the muscles around your airways.

It should be remembered that taking sedatives to help you sleep will create a dependency in the long run. You do not want to add new problems to existing ones.

Try to sleep naturally on your own.

Allergies and Infections

If you know that you suffer from an allergy and you know what triggers it – simply stay away from it. If you do not know if you have any food intolerance or allergies, and suffer from sleep breathing disorders, it's time to find out.

Simple skin tests can be undertaken by a variety of different health practitioners to determine what – if any – foods or substances you might react to.


Sleep is an active, organized process essential for life. It supplies the physical and emotional renewal necessary for your survival. The body relaxes nerves and muscles during sleep. That revitalizes them to carry on the biological processes inside the body. The whole process resembles recharging a battery.

Our sleep pattern depends on our circadian rhythm, the body clock that keeps us on regular 24-hour cycles and determines the quantity and quality of our sleep. This rhythm requires us to sleep for certain period regularly. The amount of necessary sleep may be different in different individuals, but it needs to be free of any disruption. Research shows that eight hours of sleep a day is optimum for most people while some can sleep less because they condition their brain to achieve highly effective sleep.

Deprivation of sleep may lead to several physical and mental disorders. Sleep is a cruel part of our survival. Most people need uninterrupted sleep for at least eight hours each day. Unchecked, serious sleep disorders need quick medical attention and diagnosis as they could become fatal.

Some people have forgotten how to sleep well. Yes, you read that correctly, forgotten how to sleep well. What happens is that your brain is trained in a certain way. If your sleep is constantly interrupted, it is difficult – if not impossible – to get a rejuvenative sleep, even if you removed the underlying cause of the disease.

There is most certainly hope with mental patterns and – you guessed it – brain entrainment. My message to you is that your mind is infinite more powerful than any drug, medicine or therapy that exists. Fine-tune your mind and you fine-tune your life.

Most significant of all, research has shown that reducing excess weight will do more to reduce your sleep apnoea than any other change in lifestyle.

We'll address this issue in the next article.

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Understanding Obstructive Sleep Apnea and Treatment

You had a tiresome day at work and you are looking forward to coming home. All you could think about is to eat dinner and then go to bed to rest and sleep. Sounds like a good plan, right? Come bedtime, just when you are about to drift into Dreamland your partner suddenly snort and snore in such a loud grunt it was enough to drive you up the wall and lose your own night's sleep.

You may get irritated at all this but do take the time to calm down and observe your partner's sleeping pattern before you pick up a pillow to smack them with it. Stop and be observant for a minute as it could be a sign of something terrible.

Snoring can be a symptom of a chronic medical condition called sleep apnea.

By observing your partner and noting that they have breathing pauses when they sleep which usually last from a few seconds and in some cases would extend to a few minutes then you can be positive they really have this condition.

Sleep apnea is often unnoticed and unobserved. Most people who are single or live alone do not even know that they might have it because it occurs only when you sleep. Here, this condition often goes undiagnosed. You can not diagnose sleep apnea with a blood test and visiting your doctor during your waking hours will not be helpful either.

Obstructive sleep apnea is the most common type or category of sleep-disordered breathing that's diagnosed. When you are sleepy, muscles in your body relaxes. Breathing pauses or shallow breathing occurs because your airway has collapsed and or it is blocked during your sleep. The soft tissue which composes the throat and airway of a person is made of collapsible material since breathing obstructions happen.

Overweight people, especially the morbidly obese are often diagnosed with obstructive sleep apnea as they have low muscle tone and soft tissue around their airways.

Here's what you need to keep in mind. Sleep apnea can be serious and it can be life threatening.

Fear not though as sleep apnea can be treated and surgery may not always be necessary.

There are many non-surgical treatments and therapies for this condition and one effective means of dealing with it is using Continuous Positive Airway Pressure (CPAP). In many cases CPAT machines are really helpful for the person suffering from sleep disorder. But if it still does not work sleep disorder treatment centers abound and sleep disorder treatment clinics in Long Island are plenty.

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How Valerian Root Can Be Helpful To Treat Insomnia

Valerian root has been derived from the plant which is commonly found in Europe and Asia. The root of the plant has been used from centuries and it is very effective in treating many diseases for example; sleep disorders, insomnia, nervous system, relaxation, mood disorders, anxiety disorder and many others. There are so many different uses but studies produced have shown that it is the most effective treatment for insomnia as it helps to induce sleep. It has mild sedative and tranquilizing properties which make it a good treatment for insomnia and other type of sleep disorders.

For Insomnia

Valerian root does help for insomnia but how it works is still yet to be figured out. However, studies have shown that this root contains varieties of compounds but which one works as sedative agents is not known. It is believed that some compounds in this plant helps to increase the GABA chemical in the brain. The GABA chemical in the brain is responsible to provide calming effects to the body, which is why it is effective for relaxation and relieves you of stress and tensions.

How Safe Is To Take Valerian Root For Insomnia And Other Sleep Disorders?

Valerian root has been known as an effective and efficient treatment for insomnia and other sleep disorders. However, it is safe to take even if you have the following:

• Grand mal seizure or partial seizures

• Food allergy and food intolerance

• Liver diseases

You can consult your doctor and he / she will also be able to properly guide you on how to take Valerian root depending upon the severity of your problem. However, it becomes necessary that you discuss your doctor about any ongoing prescription that you are taking for insomnia as combining them may prove harmful for your body. So insist on a proper advice before taking this treatment.


• Valerian root has been classified by the US food and drug administration as a safe to use herb for food. However, assumptions are a must when you are taking it for medicinal purposes. The quantity taken has special importance as if you take it a larger amount, it may be dangerous.

• If you are suffering with liver problems, it is advised that you do not take this treatment. As studies have shown that you are at risk when you combine it with other herbs and medicines ongoing for your liver treatment. So avoid taking the root if you are suffering with liver problems.

• Apart from treating sleep disorders and insomnia, also has been known to provide good effects on seizures. However, it is advised that you do not take it as a medicine for seizures without until your doctor approves it use. It may not be that much successful in treating seizures.

• If you have been taking Valerian root from a long period of time for insomnia, do not immediately provoke its use. It may cause withdrawal symptoms and can create confusion or cardiac problems.

So keep in mind the precautions while using Valerian root as a treatment for insomnia and other sleep disorders.

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What Causes Obstructive Sleep Apnea

This article takes you through what causes Obstructive Sleep Apnea (OSA). The breathing associated sleep disorder – OSA was first described in 1965. One out of every 5 adults and 5 to 10 out of every 100 children in the US are affected by the problem.

When people fall sleep, their body muscles including those that assist in keeping the airway open and permit air to enter the lungs, relax. Normally, at this time, the upper throat would still be sufficient open to let air continue to flow through. However, in people with OSA, the throat area actually becomes narrow or even closes when they are inhale, causing a temporary halting of breathing (usually 10 seconds). This would happen repeatedly in the night causing them to repeatedly awakened without even being aware of it. The snoring in OSA sufferers is actually because of the air trying to get through the blocked or narrow airway.

Obstructive Sleep Apnea – Causes and Risk Factors

Given below are some of the possible causes for OSA to develop:

• Obesity – This can cause too much soft tissue in the area of ​​the airway, blocking it when the person is sleep

• Micrognathia

• Retrognathia

• Acromegaly (over secretion of the growth hormone)

• Collar / neck size of 16 or more inches in women and 17 or more inches in men)

• Round head

• Narrow throat

• Brain injury

• Pierre-Robin syndrome, Down syndrome or other birth defects that result in an enlarged jaw or tongue

• Big overbite

• Growth / tumor in the airway

• A deviated septum that can lead to upper airway congestion

• Neuromuscular disorders affecting the airway muscles

• Reduced muscle tone because of neurological disorder, drugs or alcohol

• Use of sedatives

• Smoking

Risk Factors

A yes answer to any of the following increases the opportunities of developing Obstructive Sleep Apnea:

• Are male – males have a higher chance of developing the disorder than females

• If a woman, have attained menopause or are pregnant

• Are above 40 years of age

• Have diabetes

• Are a Pacific Islander, Hispanic or African American

• Belong to the family of someone who has the condition

• Regularly have nasal congestion issues

• Are hypertensive

• Have had pharyngeal flap surgery done – OSA is a potential complication of this surgery

Surgery More Convenient than CPAP Treatment

If a person is found to have OSA, the next step is Obstructive Sleep Apnea Treatment. The most common treatment meted out to OSA sufferers is use of a nasal CPAP machine. This machine advances collapse of the airway when the person breathes in by increasing air pressure in his throat. However, a lot of users do not use the machine as often as they should and find it difficult to comply with it. Surgical treatment of the condition is a better option. To ensure that you get the best results from the plastic surgery, ensure that you go to a plastic surgeon who has prior experience in performing the procedure successfully not once but many times.

Do not Delay Treatment

Whatever the causes of obstructive sleep apnea and whatever the symptoms a particular sufferer has, delaying treatment is not advisable. The disorder is known to cause daytime sleepiness that can impair your work and cause depression and road accidents, and a number of deadly health problems such as high blood pressure, strokes and heart attacks. So, if you suspect your spouse or a friend has this condition, help them get treated at the earliest.

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