Browsing: Sleep Snoring

Snoring Is Killing You

Snoring – extremely common and can affect any person. Overweight people and men have the most frequent snoring difficulties. As people get older, this problem tends to get worse. Doing it from time to time is something that does not need to be taken too seriously. More than anything else, it is a problem for the person sleeping next to the snorer. However, people who snore habitually are not only causing the people next to them to lose sleep, they are disabling their own sleep patterns. As time goes by, this can have many negative consequences on the snorer's overall health. In some cases, it can be the first indicator that a person is slowly developing obstructive sleep apnea, a much more serious condition. It may surprise many people to know that there is research which indicates roughly 40 percent of men and 30 percent of women are snorers.

What is the cause of snoring?

When there is a physical obstruction that blocks air from flowing through the nose and mouth, this problem will occur. There are several things that can result in the obstruction of air flow:

  • Long uvula and / or soft palate: These have the ability to narrow the opening between the throat and the nose. When there are vibrations in these structures that causes them to bump into each other, an obstruction in the airway occurs.
  • Bulky throat tissue: This is a problem frequently seen in people who are overweight. It is also an issue for children with large adenoids and tonsils.
  • Bad muscle tone in the tongue and throat: If the muscles in the tongue and throttle become overly relaxed, they can possibly collapse. This will cause them to obstruct the airway. This is commonly seen when people use sleeping pills, consume alcohol or enter a deep sleep. These muscles become more relaxed as a person ages.
  • Nasal airways becoming obstacleed: There are certain people who only have difficulties when they are suffering from a sinus infection or common allergies. Nasal polyps or a deviated septum are also common causes of nasal airway obstructions.

What is sleep apnea?

This is a serious sleep disorder that happens when there is an interruption in the breathing of a person while they are sleeping. People who suffer from sleep apnea and remain untreated will consistently stop breathing while they are sleeping. In some cases, this can happen literally hundreds of times in a single night. The result of this could be that the brain and the rest of the person's body will not receive as much oxygen as it needs in order to function efficiently.

Let's take a look at the two different types of sleep apnea:

  1. Obstructive sleep apnea – This is the most common form of sleep apnea. It occurs when the airway becomes blocked. This usually happens when there is a collapse in the soft tissue located in the rear section of the throat while a person is sleeping.
  2. Central sleep apnea – There is no blockage of the airway. However, the brain does not send a signal telling the muscles to breathe. This is caused by the respiratory control center in the brain becoming unstable.

There are many ways to prevent or help snoring including mouth devices, breathing aparatus, comfort pillows, or even ear plugs. There are also things such as nasal drops or spray to help with opening the airway passes. The point is, snoring can be the sign of, or even lead to, major health problems and there are solutions and preventatives to help with them. Do not let snoring control your life and your sleep.

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The Dangers And Treatment Of Sleep Apnoea

Sleep apnoea is a medical condition wherey the throat narrows and expends abnormally during sleep. This interrupts breathing as the airway contracts and relaxes abnormally. A patient observed during sleep has shallow breathing for intervals of about one to three minutes and total blockage for around 10 seconds at a time. For this reason, sleep is interrupted automatically by the brain so the airway can be reopened. An affected person tends to snore very loudly.

The Australian Bureau of Statistics reports that obstructive sleep apnea (OSA) is directly related to obesity. As at 2005, it affected about a third of adults in Australia (almost 4.5 million). More women than men suffered from this condition. Almost half of all these patients were obese. The cycle is aicious one because suffering from obstructive sleep apnea worsens obesity. Poor sleep translates to poor metabolism. Therefore, the excess fat is not broken down.

The other two types of this disorder are Central Sleep Apnea and Mixed Sleep Apnea. OSA is the most prevalent. The throat muscles relax in this case. The breathing of such a person becomes raspy and irregular. Extreme cases of apnoea may require the patient to wake up every few minutes. The person inevitably wakes up feeling tired in the morning. Interestingly, the patient never realizes that they have difficulties breathing. As for Central Sleep Apnea, there seems to be a lack of proper communication between the brain and the nerves in the muscles that regulate respiration.

The risks that apneic individuals face are:

Heart disease

– Poor memory

– Hypertension

– Poor concentration during the day.

– Death and brain damage when the brain cells are deprived of oxygen for long. Low blood oxygen comes about when fresh air can not be inhaled and carbon (IV) Oxide can not be exhaled because the airway is blocked

Treatment Methods

The condition is treated using sleep devices, surgery and lifestyle adjustment. The devices are:

Continuous Positive Airway Pressure Machine

The machine is a set of device consisting of a mask worn over the nose or mouth sometimes, and a tube that supplies pressure to the throat. The pressure keeps the throat open.

Tongue Retainer

It holds the tongue in place so it does not fall back and block the air passage.

Oral Devices

They push the lower jaw forward to open the airway.


This is normally a last resort. Procedures include reducing the size of tonsils and inserting implants in the soft palate to make it sturdier. This way, it does not block the throat.

Behavioral Means:

Weight loss- since obesity compounds the disorder, it is wise to cut down some weight and watching what you eat. Discipline yourself and take a lot of water, vegetable and fruits.

Avoid sedatives and laxatives that tend to relax the muscles.

Healthier lifestyles – smokers and alcoholics are predisposed to developing apnea. Cutting down and eventually quitting these deadly habits can save your life. The muscles in the throat are toned to keep it open. Alcohol makes the muscles flabby so they collapse easily.

Change your sleep position. Sleeping on your back makes it worse. Doctors recommend sleeping on your side.

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No More Antidepressants or Sleeping Pills

Do you know that sleep is so important for your body to function normally?

Without it you will experience many problems. Quite often, we all have some trouble sleeping at one time or another, but for different reasons. While this is normal, regular lack of sleep could be a sign of a sleep disorder.

If you find yourself experiencing occasional sleeping problems like having disturbed sleep, excessive sleep or complete lack of it, then you need to seek some help. These signs can take a serious toll on your body energy, health and emotional balance.

How long you need to sleep will depend on a range of factors, but age is the one factor that is significant. Your infant baby need 10-12 hours of sleep, teenagers need about 9 hours, while you as an adult should sleep for at least 6 hours every day. Many of us are terrible sleepers.

The most common sleep disorder is insomnia, which often occurs among women and the elderly people. Other common sleeping problems include sleep apnea, snoring, sleep deprivation, and restlessness. Most of these disorders can be easily managed after proper diagnosis.

But why is sleep so important? As already mentioned earlier, you need good sleep to keep your health and hormones at their optimum best. If you sleep well regularly, you will enjoy a number of benefits, including:
– Increases the functioning of Your heart
– Reduces your stress levels, depression and chronic inflammation
– Makes Your body more active and the brain more alert, sharper and focused
– Enough sleep will enhances Your memory
– Helps reducing your body weight

A number of changes in your brain and blood occurs when you fall sleep, a fact that could be a result of the food or medicine taken just before going to bed. Taking caffeine (coffee), antidepressants, smoking or even alcohol can alter your sleeping patterns.

The most severe cases include sleepiness, fatigue, stress, weight gain, distorted thinking capacity, accelerated aging and lack of concentration. This happens because the nerves controlling your brain kind of switch off when you fall sleep.

If you want to know how to sleep well, you should start by switching off all devices that may disrupt your sleep before going to bed; from television, computer and other house electronics or appliances. Dim the lights, take a bath, brush your teeth, pray and meditate in preparation for bedtime.

When you finally get down to bed, just relax, stop reading, staring at the ceiling or thinking of the issues that you encountered during the day. This will help you power down and gradually fall into peaceful and soothing sleep.

Along all these, it has been revealed that Sound can best induce the deepest sleep and body relaxation. It takes dedication, time and discipline to reach the deepest levels of meditation. However, some soothing music can help your mind relax better and achieve the highest levels of meditation.

According to scientific research, the human brain cells tent to flow rhythmically with some specific audio frequencies. Audio brainwaves go a long way in harnessing the power of the mind and gradually pushing the brain to comfortable sleep.

There is greater convenience in the audio brainwave because you can easily pack your device in your bag when traveling to minimize any unwanted noise like when on the train, plane or bus, but be very careful not to miss your destination. With excellent audio quality, you will never find any difficulty in falling or staying sleep.

A healthy, balanced and properly regulated nervous system will produce the appropriate brain waves at the appropriate levels and at the appropriate time for any given situation. This explains why audio brainwave is a much more effective as a sound therapy or prescription to sleeping problems, than any other solution currently available in the market today.

It has been proved that scientific application of multi-layered audio stimuli evokes the desired mental state; from relaxation to the deepest stages of sleep and meditation. Pure tones from the world of nature work perfectly well in tuning the brainwave patterns.

Studies show that electrical stimulation of the brain at frequencies between 0.5 to 2 Hz can induce deep states of relaxation and calmness. Ambient or background music is used as opposed to conventional music, because it does not have a recognizable melody parse (there is a melody present, but it will not be recognizable to the listener).

A melody that is familiar or that has words can be distracting to the listener, because the brain naturally tries to follow a known melody, or attend to the sung or spoken word, both of which interfere with brainwave entrainment and the desired effect.

Did you know that your language and speech centers are located in the left hemisphere region of the brain?

Thus, after a tiring day or long periods of activity, this region may become sleepy or distracted and this explains why your attention and concentration may appear distracted after a busy day. To get the best results to solving Your sleeping problem, using stereo headphones is recommended, but not necessarily a must, because they cancel any noise that may distract Your focus. Use of a music visualizer, like the ones used with computers music applications will best enhance the experience.

The state of your brainwave has a direct impact on virtually every aspect of the experiences in your life. For example, when you have trouble concentrating or even getting some sleep, it means you are in the wrong brainwave state in the contest of what you plan to engage in.

No need to worry, as you can take control of your mental state using this program to achieve any mental state you want. Feel calm, relaxed, and creative and focused to achieve your dreams in life with audio brainwave.

The audio frequencies are so powerful in driving you into a passive state of meditation which will result in profound changes in your daily life. You also get to choose the music of your taste any time you want.

It works by using unique pulses and tones to influence the pattern of your brainwaves, with soothing music gently driving you down to deep sleep. This technology is incredibly powerful, totally safe and improves on what your brain does naturally, luring you into a deep state of sleep within minutes.

When you hit the PLAY button as you go to sleep, you will probably never get to hear the end of the recording, with or without without headphones. Say goodbye to your sleeping problems and insomnia, and wake up to a refreshing morning in a very happy mood.

The audio brainwave technology is the future and as you continue to use it, your brain re-learns to produce healthy, beneficial and healing brainwaves. No need for that coffee, antidepressants or sleeping pills. Work smart but using this amazing technology to enter into profit and consistent states of consciousness. All you need to do is to press the button to unleash your power to learn, meditate, focus, heal and sleep.

Take control of your mind and life. You can bring an end to your lack of sleep by getting the natural sleep remedy, audio brainwave, the entrainment recording designed to place you into a deep, natural, restorative state of sleep and keep you there. Use the science of your brain's own rhythms to correct electrical imbalances that keep you in a waking state and get the most blissful and natural sleeping experience.

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How to Get Better Quality Sleep

Most people sometimes have nights where they just can not fall sleep, or do not feel rested when they wake up. But if you have these nights on a regular basis, there's something wrong. It's important to know that getting a good night's sleep is one of the single largest factors in your physical and mental health.

Fortunately, there are proven methods to help you sleep better. Keep reading to find out the most important tips to getting better quality sleep.

1. Cut back on caffeine and alcohol

If you're planning to get to bed between 10:00 PM and midnight, you should avoid caffeine after lunch time. The half-life of caffeine in the human body is six hours, meaning that half of that caffeine from your dinner-time tea is still in your body when you're ready to go to bed. Drinking caffeine in the afternoon, or drinking it in excess in the morning, can wreak havoc on your sleep schedule.

Similarly, many people think that alcohol will help them sleep, but this is not true. Drinking alcohol may help you initially fall sleep, but it will be a low-quality sleep. Alcohol actually inhibits your ability to enter REM sleep, which is what your body really needs. To add insult to injury, drinking alcohol may cause you to wake up during the night and be unable to fall back sleep.

2. Exercise more

If you're living a sedentary lifestyle, you're probably having trouble sleeping because your body is not tired at night. Exercise has lots of health benefits, but one of the most important is that it helps you fall sleep. You should be getting some kind of exercise every day. This does not mean that you need to be out running a marathon, but considering going to the gym a few times a week and taking the stairs instead of the elevator at work.

3. Get help with sleep apnea

If you snore or have sleep apnea, it's very likely that you have problems getting high-quality sleep because you'll wake up during the night. Snoring is caused by your tongue blocking your windpipe and reducing the flow of oxygen to your body. This can cause you to wake up, especially if your windpipe becomes completely obstructed.

Fortunately, there are anti-snoring devices on the market which can help treat your sleep apnea. There are a variety of ways in which these work, but the most common method is to displace the tongue so that it can not block your airway. These are relatively cheap, so it's worth trying a few out. If you snore, it's probably one of the best investments you can make in your health.

Take action

Now you know three things you can do to help you sleep better, but the most important thing is to take action. Too many people read and read about how they can sleep better, but never do anything to make it happen. Do not be one of those people. Reclaim your health by taking action to sleep better.

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How to Lucid Dream – The Easiest Way Possible!

There are so many ways on how to lucid dream. I will summarize a few posts to make this really easy because all we want is to learn how to lucid dream!

1. How to Lucid Dream: Practice your memory-recall skills

Remember to constantly check and document your dreams. It will make yourself more familiar with your dreams and it will be easier to learn how to lucid dream.

Tell yourself this every once in a while until you get it in your memory

“Can I remember waking up this morning?
Is there anything here that should not be here
If there is then I am indeed dreaming
I can do anything
I can go anywhere
What do I want to do? ”

If you want to learn how to lucid dream you should first increase your dream-recall skill. Once you are very familiar with the dream-recelling skill you will be able to easily be able to learn how to induce lucid dreaming. You should practice this skill and put importance of it just as much as the “real world”. The dream world and the real world are equal basically so you should practice your mind to remember that by reciting the little “poem” you could say.

2. How to Lucid Dream: Choose a technique

1. The Hand Method

– Look at the palms of your hands
– Say to yourself “I am dreaming of: [Your dream]” for 30 minutes
– Once you get tired (or finish 30 minutes) of the previous step, switch the lights off and go to sleep
– If you wake up with yourself looking at your hands then you are now lucid dreaming

2. Attempt the WBTB (Wake Back To Bed) technique

– Set your alarm clock 5 hours after you fall sleep
– Fall sleep
– Once you wake up from your alarm clock, stay awake for one hour then after that hour go back to bed and while you're lying on your bed, think about what want your dream to be and keep telling yourself “I am dreaming, I am dreaming “. The longer the time it takes you to fall sleep, the more detailed your dream will be.

3. When doing a technique you should relax with binaural beats

You can not simply have a dream that's lucid while you're stressed or troubled when you go to bed. You should have something to relax and calm your mind. Once you practice these kinds of sounds for long periods of time you will be able to imitate them naturally in your mind. So you can learn how to do it on the spot! Listen to binaural beats and isochronic tones. They can be simply found in YouTube but there are some sites that sell binaural beats and isochronic tones.

In summary, remember these key elements on how to have a lucid dream

Practice your memory-recall skills – Have a dream diary, recite a mantra just like the one taught in the video under the Practice Your Memory-recall Skills, do reality checks like touching the walls every now and then.

Choose a technique – You could choose WILD, FILD, the Hand Method or the WBTB Method they all work. Choose which you're most comfortable with.

Listen to Binaural beats, Isochronic tones or white noises before going to sleep to stimulate the brain and relax easily.

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Most Effective Sleep Aid: What Should You Choose?

Sleep is one of the most essential things for our survival, which rejuvenates our body and mind, preparing us for a new day and a new life. However, it is sad how day by day a good night's sleep is becoming a rare thing for many people. The number of people suffering from sleep disorders such as insomnia, sleep apnea, and narcolepsy is insanely high. A stressful day at work, weakness, unhealthy eating habits, excessive use of laptops and mobile phones … the reasons for sleep disorders are many. Lack of proper sleep can result in fatigue, lack of concentration, grumpiness and even road accidents. The horrors of sleep disorders only begin to show their true colors when being deprived of sleep becomes a regular thing. Your sleep routine goes haywire and sleeping pills become a necessary evil. However, not all of them are bad and it takes a bit of effort to find the best and most effective one. Due to lack of knowledge and patience to explore and experiment, most people presume the next thing that they are the most effective sleep aid. Here is a brief introduction to the three kinds of sleep aids available, their ingredients, characteristics and effects on the human body.

1. Over the Counter (OTC) Drugs

Over the counter drugs are those drugs that are made available in every convenient and medical store which do not need any kind of prescription. Drugs without prescription, scary as they sound, what's scarier is people consuming them despite knowing that these drugs come with side effects such as drowsiness, changes in appetite, sleepwalking etc. So certainly OTC drugs can not be called as the most effective sleep aids.

2. Sedative Hypnotics

Sedative hypnotics are not very different from the OTC drugs except that they are prescribed by a doctor. They are made of benzodiazepines which are pretty effective when it comes to offering instant relief from sleep disorders. However the psychological dependence one might develop for these drugs and the withdrawal effects once you stop using them are pretty horrifying to stop using them and look for a sleep aid that can indeed be called the most effective sleep aid.

3. Natural Sleep Aids

These aids are completely natural and organic in nature because they are made of the most natural substances available such as Aloe Vera, Valerian Root, Melatonin extracts, Chamomile etc. They have no side effects whatever and they not only offer instant relief but also a permanent one by helping you improve your sleep by developing a consistent sleep routine. Here, the most effective sleep aid! As simple as that!

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Divine Intervention That Solve Sleep Problems

Are you lacking so much sleep that the bags under your eyes look like they have handles? Are you starting to look 10 years older because you can not sleep? Well, that's not good friend. Fortunately, there is a solution. Divine intervention could have been an effective way to cure your sleep disorder.

Bible Reading

Reading the Bible can give an idle mind something to do. It can also relax the mind; which can also relax the body. Giving your mind something to do before trying to go to sleep can work wonders for you. The concept of “counting sheep” just will not work. You'll probably say “baa-baa” before long.

“When thou lie down, thou shalt not be afraid; yea, thou shalt lie down, and thy sleep shall be sweet.” – Proverbs 3:24

What you may not know is that insomnia can be caused by what others you during the day. It could be your whole life in general. Learning how to forgive yourself and knowing that God wants you to sleep should be a starting point. God knows how to forgive you; so you should also. Do not worry about the mistakes you've made. You will make them; just repent and ask for forgiveness.

Rest assured that you have not committed any larger sin than any other person in history. Just remember, that God is merciful and even He rested on the Sabbath day.

Ask the Lord for Help Sleeping

Bear in mind, that we worship a powerful God. A God that knows all and can grant anything. We always look to God when times are rough. Constantly asking him for financial gain, or to get out of debt, forgiveness, or to send us our soul mates. Why not ask Him for aid in your sleeping?

Is it because you feel that God can not fix a problem with sleeping? If God parted the Red Sea for Moses – do you really think it would be a stone for him? Do you really think he's up there perplexed about how he's going to get you to sleep? We're talking about a being that created a whole universe! Do you think that he is putting you to sleep is impossible? Of course, not.

Think Divine Thoughts before Going to Bed

Negative thoughts can lead to a chaotic day, week, month, year and even life. That is; if you do not choose to do something about it. The way you think has a lot to do with how well you sleep. Negative thoughts and statements only show how little “faith” we truth have.

-Jeus replied, “Your faith is so small! Why are you so afraid?” – Matthew 8:26

Being at peace with your thoughts can relax your mind and body. Divine thoughts will keep you thinking positive. A good idea would be to skim through the Bible for versions that make you feel at ease. A verse from proverbs was entered earlier in this article.
The purpose of that particular verse for this article was to comfort you.

Let Go and Let God: The Power of Prayer

Prayer is our communication with God. It's like our own private sit-down with the “man upstairs”. A counseling session. Just know that you are being counseled by the best doctor, physician, lawyer, financial consultant, wealth angel, etc. Not only that, he's the greatest listener. God wants to hear you confess your problem and know that you trust Him for the help needed.

It can not be reiterated enough. You have to trust God with such a problem. We trust him for everything else that is going wrong in our lives. Do not we? Many of us do, until we think it is a problem we should not approach God with. Take those problems to the Lord; in prayer.

Using Spiritual Aid as a Remedy: (Case Study)

An architect, Mrs. Shourya Mehta, has a child that suffered from insomnia for 3 years. She reported that her son would wake up 8 to 10 times at night. This left her very little time to sleep. Mrs. Mehta tried numerous pedestrian websites to no avail. She spoke to many experienced mothers who had deal with the same issue. They offered her advice and remedies; but to no avail.

Holy Ash to the Rescue

While none of the remedies – the other experienced mothers had to offer – actually worked, several more months had passed. Shourya was at her wits' end. It was then that she bought more help, but this time from a seeker of a spiritual research team.

The seeker's name was Anjali Gadgil. Mrs. Gadgil informed Shourya that she noticed negative energy around the head of Shourya's son. Mrs. Gadgil recommended that Shourya try smearing Holy Ash over the baby's head before putting him to bed. Shourya recalls:

“The day itself, as advised, I applied Holy Ash on Yaduveer's (son) head before I put him to bed. With the continuation of this spiritual healing remedy for insomnia, my son continued to sleep through the night without waking up. This experience really opened my eyes to the importance of spiritual healing measures. ”

Sounds Too Ridiculous

The idea of ‚Äč‚Äčsprinkling Holy Ash over Your head may sound ridiculous. Well, being awake for the equivalent of 300 days out the year is even more ridiculous. You can make up your own mind about that though. But, why is it that we'll trust any other superstitious mumbo-jumbo and not trust what is of God. The funny thing is, we look to a rabbit's foot for good luck. Or we simply cross our fingers in hopes of being granted the output we desire.

When it comes to sleeping, you need to take matters a little more seriously. It does not hurt to use spiritual methods to solve problems. Those problems do not exclude sleep either. If there is any solution to your sleeping problem; He has the answer. Do not rule out divine intervention. More importantly; do not rule out God.

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3 Forgotten Guidelines for Better Sleep

The quality of your sleep is one of the key factors that helps boost your mental health and ensures your overall wellbeing. In order to be active and productive during the day, one must get a minimum of six to eight hours of quality, undisturbed sleep. In this day and age our schedules can be so demanding and rigorous, that by night-time we just can not wait to hit the sack. Yet once we are in bed, it seems difficult to drift off as our minds are more often than not pre-occupied with thoughts, which we are unable to switch off or block out.

There are all kinds of sleep indicating tips that one answers these days, however following these 3 Forgotten Guidelines will definitely help to effectively promote better sleep by helping you to relax your mind and body.

Guideline # 1: Bed-time Reading

Bed-time reading encourages your mind to stop focusing on your own thoughts which are mostly related to matters which stress you out or about your day's activities.

Nowadays, one of the major reasons why people are unable to doze off is because of mobile phone activity. It is an unhealthy bedtime habit to indulge in handling any device which has a backlight, as this only keeps your eyes and mind from powering off. It is a better idea to read from a conventional book as opposed to reading from your Kindle e-reader, mobile phone, iPad etc.

Guideline # 2: Use Visualization To Your Advantage

Over the years, activities such as watching TV and streaming movies have become our prime hobbies. So we have trained our minds to be less imaginative, therefore reducing our ability to visualize. Visualization is the act of using your mind's eye to imagine a scene or scenario.

As children, most of us were guided to imagine sheep in our mind and count them. That was just a way of slowly introducing sleep by diverting your mind towards something as mundane as sheep. However, one may find that visualizing interesting and relaxing things is a more sleep-conductive habit. Visualizing the same soothing environment / scenario every night could be very helpful as it will trigger your mind and body to unwind by stimulating the production of the hormone related to sleep ie melatonin.

Guideline # 3: Meditation or Prayer

Meditating or praying (as per your own belief system) are activities that encourage you to focus on the present moment. Majority of our day-to-day thoughts are either regrets about the past, or worries about the future. Regrets incidence depression whereas worrying causes stress and anxiety, all of which contribute towards disturbed sleep.

Indulging in prayer, meditation or deep breathing after lying down in bed will bring your mind into a state of peace and tranquility which will in turn contribute towards healthy sleep .

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Trust Your Mattress Foam Manufacturer for a Great Night’s Sleep

The phrase 'mattress foam manufacturer' does not often come up in conversation. Due to this unfortunate fact, most people do not know that this industry offers many state-of-the-art materials to improve the comfort and feel of the standard mattress. This short guide will help you understand each of these different foam materials and how they can help you get a better night's sleep.

Molded High Resilience

This product is most often used on luxury items, such as floatation equipment on boats and yachts. With a density ranging between three to four pounds per cubic foot, this material is highly resilient and buoyant, making it perfect for sea faring vessels. It is also known for its long life span, with longevity of approximately 12 years.

Visco Elastic

This type of material is more commonly known as memory foam. 'Visco' is a shortened version of viscoelasticity, which means that the product exhibits characteristics of both viscosity and elasticity at the same time. Viscous substances are highly resistant to any change, and elastic substances easily revert back to their original shape. This very strict material is known to conform to the user's shape, making it one of the most unique, yet comfortable materials on the market today. Almost every mattress foam manufacturer provides products made from this type of material.


Gel is another highly useful, yet often overlooked substance. It is known for helping cool the body with its promotion of airflow and ability to dissipate body heat. Support and balance are also among its most desirable features, and the high degree of pressure relief it offers is essential for any good night's sleep.


One of the first products on the mattress market, latex is the longest lasting foam material, reflecting a lifespan of 20 years. Latex products are universally known for being of excellent quality. Since this product is highly resistant to allergens, latex is also perfect for those who suffer from allergies. It protects against mold, mites, and many other harmful organisms.

There is a great variety to choose from when it comes to mattress foam. Manufacturer employees, mattress retailers, and customers alike can benefit from this knowledge becoming more widespread. Remember, the products listed above are only a few of the many options available. You are probably not going to bring this topic up in light conversation anytime soon, but knowing exactly how many choices you have out there is guaranteed to be beneficial.

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Do Not Let Your Insomnia Run Your Life!

People suffering from Insomnia know how badly this condition hurts them. Not getting sleep yet suffering the effects of not getting adequate sleep makes you feel consistently uncomfortably physically and restlessly mentally. There are many causes for insomnia and there are a variety of treatments too. But there are a few simple remedies that can give you some relief.

1) Make it a habit to go to bed:

If you suffer from insomnia, you may not be inclined to go to bed. You may feel more comfortable sitting in a chair and spending the time reading or just idling hiring that sleep may embrace you ever. It is a mistake not to go to bed. Sleep is associated with lying down and if you make it a habit to lie down at a particular time regularly every day, there is a good chance of you getting sleep. Even if you do not sleep, your body will manage to get some of the rest that it needs. Do not make the mistake of not going to bed. It averages to getting reconciled to your accessibility to get sleep. Insomnia has to be bought, not surrendered to.

2) Drink a cup of warm milk:

Before you go to bed, make it a habit to drink a cup of warm milk. It has been a tradition in many ancient cultures to drink warm milk before resting for the day. Those people had realized the effectiveness of milk inducing sleep without knowing how. But you can drink this gift of nature with the knowledge that the Calcium content in the milk has a soothing effect on your nerves. When the nerves get relaxed, you are likely to fall sleep. Even if you do not, you are helping your body to earn some rest that it so badly needs.

3) Do not exercise before going to bed:

A common misconception is that doing exercises will induce fatigue which, in turn, will induce sleep. It does not happen this way most of the times. You may end up feeling tired but still being unable to sleep. Your eyes will reflect the tiredness of your body but will refuse to do the obvious for getting relief from the tiredness. Remember that sleep is associated with calmness, not with activity.

4) Examine what you eat or drink in the evenings:

Insomnia may be caused by the dishes you consume in the evening. While caffeinated beverages can be easily identified as the culprits, there can be other things like a medicine that you take for an ailment that may keep sleep at bay. Consult your physician and see whether you can take the medicine earlier in the day, rather than take it in the evening.

5) Count sheep:

It may sound like an old fashioned idea but you may be surprised to find that it works! Counting sheep is a symbolism for getting bored. Think of the ways you can get bored. You can listen to a monotonous talk on an uninteresting topic by an uninspiring speaker, played in a CD player or some other device that will get switched off after about an hour either on its own or by someone in your house. You can try reading a book on a heavy subject.

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Sleep and Your Health

In the busy world we live in, sometimes to meet the demands and wants in some areas of our lives we sacrifice others. Too often it ends up being our sleep. The implication of this can be quite detrimental to our health. Perhaps the most significant of lack of sleep is the effects on our heart and risk of a cardiac event. However, it also affects your body's ability to heal. When we are deficient in sleep there are several hormones that do not get an opportunity to be released, most notably growth hormones. Growth hormones stimulate the repair and building of muscle tissue, connective tissue, bone building and fat burning.

This leads our body away from being in an anabolic state towards being in a catabolic state.

In a catabolic state our body is in a constant breakdown mode as it is trying to use its own healthy protein tissues to repair and build. As well, there is an increase in sympathetic nervous system activity. I have mentioned several times in previous issues the importance of regulating our automated nervous system made up of our para-sympathetic nervous system (rest and relax) and our sympathetic nervous system (fight or flight). Increased sympathetic nervous system activity increases the heart rate, blood pressure and constricts our blood vessels which diminishes the body's ability to deliver oxygen to the tissues of our body, and in the case of an injury, to our injured parts. This ends up being a huge shareholder to recovery, or inability to recover.

When our body is in a catabolic state, recovery becomes a difficult task, and in many regards can curtail your recovery.

Cheri Mah of the Stanford Sleep Disorders Clinic and Research while working with the Stanford University Tennis team and found that when the athletes were sleep deprived they were only ran slower but were consistently sitting less accurate shots.

So to not only help in the prevention of your injuries but maybe more importantly help your body in its recovery manage your sleep. Make sleep important, either add more hours at night or find a way to nap. Napping can be a good inclusion for your health. Dr. Zaregarizi found that an expected nap in laying down position of even 10 minutes can increase blood vessel density by 9% which is a significant amount.

How much sleep is good? You'll read many different opinions on this, some people arguing that 4 hours is sufficient. Most research points to 7-9 hours. How you can know what is a good amount is if you take 5 days and sleep as much as you need without needing to wake up by alarm, then go to bed, and see what time you wake up without an alarm.

How do you know if you are under slept? If you fall sleep right away or need an alarm to wake up, your sleeping is not sufficient.


1. Establish a bed-time routine . Turn off electronics (including TV and computer) around 45 minutes – 1 hour before bed. Do all of the regular things you do before bed – ex. Wash face, brush teeth, put on pyjamas. Spend the rest of the time before bed-time engaging in non-stimulating activities such as journaling, reading a book, or speaking with a roommate / partner. Establishing a routine helps your body understand that it is starting to shut down for the evening and makes falling asleep easier.

2. Tea. Try a tranqulizing / sedating tea. Good teas are chamomile, peppermint, lemonbalm or passionflower. You want to make sure you avoid caffeine in the evening time. Caffeine is in green, black and white teas and even in low amounts in decaf beverages.

3. Body Scan . When you lie down to go to sleep, if you are having difficulties try this exercise. Start at your toes and repeatedly tell yourself in your mind to relax your toes. When you feel them relax move up your body gradually and repeat. Sometimes you'll get from your toes to your head, down your arms and into your fingers. (Ex. Relaxes -> relax calves -> relax shins -> relax knees)

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Go Ahead, Take That Nap

Everyone knows the feeling. Right after lunch, that sleepy feeling overtakes you. It is hard to focus on tasks and time drags. There is a cure that does not involve sucking down a high-energy drink or downing half a pot of coffee. Either of these can leave you wide-eyed and jittery as a cat in a room full of mousetraps. Maybe you should try a little nap to clear the noggin and restore the brain to alertness. Recent studies have shown that a nap as short as ten minutes can be more beneficial than caffeine or energy drinks.

Polyphasic and Monophasic

Most mammals are polyphasic. Their brains have adapted to several sleep times through the day. Think about your pet cat that can lie around all day sleeping, and then come nosing around on your bed at four o'clock AM. About 85% of mammals fall into this category. Humans are monophasic. This means that their brains organize the day into two distinct cycles, sleep and wakefulness. Generally, after sixteen hours of wakefulness, humans begin to feel sleepy. They need about eight hours of sleep to satisfify their need.

Two Different Kinds of People

Researchers have found that there are two groups of sleepers. Natural nappers have no trouble falling into a short, restful sleep. They awake feeling naturally refreshed and full of vigor. For these people that daytime nap is important. They have a hard time functioning without it. Many natural nappers reach for caffeine or energy drinks to try to restore alertness. Most natural nappers would benefit much more from a short snooze. Non-nappers have a hard time trying to nap. They do not fall sleepily read. When they do, they fall into deep sleep right away. They wake up with a severe case of sleep inertia, the term for that period of post sleep grogginess that can be hard to shake.

Benefits of Napping

Researchers have found six main benefits to taking a short nap:

. Productivity Increase
. A short nap increases alertness
. Memory and learning ability improve
. Creativity boost
. Naps act as antidepressants
. Naps can reduce stress

Shift work can also interfere with sleep patterns and many shift workers can benefit from a nap before going to work. Timing the intake of caffeine can make a difference. Caffeine does not become effective immediately. Drinking some coffee just before napping might allow the caffeine to kick in just as you wake up. Many companies are beginning to understand the importance of a short, mid-afternoon nap. They provide sleep pods or other methods to encourage it.

Stigma against Naps

In the United States, a stigma has developed against napping. In general, people feel that napping people are lazy and lack ambition. Many also feel that naps are only for young children and the elderly. However, many famous, productive people have been nappers. These include Winston Churchill, John F. Kennedy, Ronald Reagan, Napoleon, Albert Einstein, Thomas Edison and George W. Bush. So if you take naps, you are in good company, with several Presidents and scientists as compatriots.

Can Be a Sign of Health Problems

Grogginess during the day can also be a sign of health problems. Parkinson's disease, diabetes, depression, and chronic pain, can all signal their presence with daytime sleepiness. Researchers have linked an increased mortality rate for people with heart problems that nap. In the past, many have blamed napping for these diseases and deaths. Today most feel that napping is only a symptom, not the cause.

Naptime Tips

If you would like to take advantage of the benefits of a short, daytime snooze, here are some tips to help:

. Find a quite, dark spot
. The room should be at a comfortable temperature
. Try to do it at the same time each day
. Keep it short, no more than ninety minutes. Some people benefit from as little as ten minutes.
. Do not nap too late in the day, as it can interfere with nighttime sleep.

So the next time your boss catches you sleeping at your desk cite these studies and tell him that you are just trying to be a better employee. Who knows, he might just promote you.

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Time to Look at Your Bedding

I always appreciate that the white sales start at the beginning of the year. It is an easy time for you to remember that you bedding needs to be changed. A pillow receives a great deal of wear and tear and accumulates a lot of dirt, skin and other allergens.

You would be amazed at how much better you will sleep when you replace your pillow. The big question is which pillow to buy. That is a tough question to answer. It depends on many things. Do you need one with a great deal of support or that is designed for those who have a bad neck or back? Then a memory foam pillow may be a good choice. They now have ones that have a cooling pad added so you will not overheat.

If you are a person who needs a pillow that you can crumple up and design to your specific design than a buckwheat pillow, my pillow or a shredded foam pillow might be what you need. These pillows conform to a person's specific needs so they can feel comfortable.

If you do not have specific needs then you should buy a pillow designed for the position you sleep in most of the time. If you are a belly sleeper or back sleeper your pillow may be flatter do you do not put too much pressure on your neck. If you are a side sleeper you may want a higher pillow so you do not wake up with a kink in your neck.

You may also want to look at replacing your mattress if it is over 10 years old. Most mattresses are designed to last approximately ten years if you maintain it properly. If you have had it for more than ten years you might want to consider a new mattress. If you have an inner spring mattress this is the perfect time to rotate your bed. You should flip it if it is a reversible mattress or at least rotate it 180 degrees so you change where the pressure points are on the bed. This will help it to last longer.

Sheets, blanket and other accessories should be changed as you need them. But if you have an electric blanket or mattress pad this is a great time to inspect them to make sure there are no frayed wires.

The New Year gives us a marker of when to look at our beds and our comfort. Comfortable sleep should be a priority since it contributes to your health and to other resolutions such as weight loss. A little time taken to look at your bedding can give you great results.

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What To Do When Your Baby Won’t Sleep

Being a parent is a full-time job. When you're new to parenting or a first-time parent, having a baby can get quite terrifying and drain a lot of your energy. The first few months are the hardest, and one of the many struggles along the way is getting a baby to fall sleep soundly all through the night. A baby's sleeping pattern can affect your own sleep schedule and even harder when you have to go to work early the following day. First of all, you need to know that you're not alone in this and it takes adjustment and patience to become an effective parent but at the end of the day, it's both a fulfilling and rewarding task. To help you become well-equipped, here are some guidelines or things to do when your baby will not sleep:

Helpful Guidelines To Follow When Your Baby Will not Sleep:

Newborn babies can sleep for up to 16 hours a day, but they tend to wake up every two hours or so. At this phase, their sleeping patterns are unpredictable and erratic. After a few months it will change as the baby will experience a deer and greater amount of sleep.

Establish a sleep routine. It will be more helpful if you establish a routine sooner. In the evening, it would be nice to set a calm environment. You can start off by giving a nice warm bath. Both parents can participate and it's a great way to spend quality time with your baby. You can play a simple game, but pick one that would not require your baby to get hyperactive. After that you can get ready for bed by reading a bedtime story or singing a lullaby.

Play with your baby during daytime. Keep your baby alert during the day and do some activities that would bond you closer. When you feed your baby, do it in a fun and social way. Talk to him as much as possible so that he will be able to learn some basic words and develop his vocabulary.

Make sure your baby has comfortable night clothes. Be sure that your baby is comfortable with what he's wearing. As much as possible, do not make him wear clothes that has ribbons and strings. Keep everything simple and clothes that are appropriate for the weather.

Be sensitive to your baby's needs. Babies may cry in the middle of the night, wailing and complaining about something you can not quite understand. You can figure it out by doing further research such as reading some books and visiting websites about your baby's behavior. Internet has a lot of informative websites about parenting, so you do not have to worry.

Take care of yourself. When you're tired, this makes it impossible to perform daily tasks. You need to maintain a healthy lifestyle like eating fruit and vegetables, regular exercise and enough sleep. At some point, you also have to teach him to sleep on his own.

When Your Baby Still Will not Sleep

When you think you have followed all the guidelines and you're still having problems maybe it is time to seek a doctor's help so you will be provided with proper medical aid. Find a pediatrician near your area and share your concerns regarding your baby.

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Shift Your Baby Sleep Patterns and Get More Rest Yourself

Many parents of newborns have trouble getting enough sleep. However, there are things you can do to adjust baby sleep patterns, so that you can get more rest. You can emphasize the idea that daytime is for activities, while nighttime is for sleeping. You can also watch out for early warning signs which show that your baby is already weary.

The Hard Part About Baby Sleep Patterns

Having a newborn in the house is cause for a lot of joy, as well as a lot of fatigue. The joy comes into play because the family welcomes a new member into the fold. The fatigue is there because the little one is completely dependent on you, as parents. You have to see the baby's needs. These include feeding, burping, bathing, cleaning, diaper changing and so much more. It's a hectic and almost frantic time, and one of the first casualties of varying baby sleep patterns is your own ability to get a good night's rest.

Early Baby Sleep Patterns

However, this is not something that you have to take lying down. It is possible to understand the sleeping patterns of your little one, and adjust them to be more in line with adult sleeping patterns. What has been found out is that babies end up sleeping for a very large fraction of the day. In fact, they're generally sleep for two-thirds of the day.

The problem though is that they only usually stay sleep for short periods of time. Unlike adults who can stay sleep for eight straight hours or longer, babies will tend to remain sleep for only up to four hours at a time. This means that there is a fundamental incompatibility between the sleeping patterns of newborns and adults, which results in babies waking up their parents repeatedly.

How to Shift Baby Sleeping Patterns

There are things that parents can do so that, over time, the little one will tend to sleep during the evening and stay awake during the day. One way to do this is by highlighting to your baby the fact that daytime is for staying active, while nighttime is for sleeping. To do this, you can make sure that the interior of the house is getting sufficient natural light during the day, and is on the darker side at night. You can also more actively play with your baby during the day, while being more laid back and relaxed at night.

Another thing you can do is observe your baby carefully through the day and night, watching for early warning signs which show that he or she is already weary. The goal is to make sure that when your baby is already tired, you are able to let your little one nap. What you want to avoid is continuing to stimulate or actively play with your baby, when he or she is already tired. This is one of those things which tend to mess with your little one's sleeping patterns.

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