Browsing: Sleep Snoring

The Top 10 Benefits of Sleeping for Your Body and Mind

Love to sleep?

You are not alone!

Sleeping has many great benefits that you should know. Therefore, I want to list some of my favorite findings of how sleeping improvements your life:

1. Improve your memory
Research has found that you perform better and / or improve your retention rate after sleeping on it for a night. Even better: Learn before you go to bed. Whether it is a physical skill or a mental skill, you will find improvements the next day.

2. Improve your performance
If you participate in a competitive sport, sleeping will improve your performance. Research at Stanford University has shown that football players improved sprint times and declined general physical fatigue after sleeping 10 hours for 7 consecutive weeks. This has confirmed previous finds seen in tennis players and swimmers.

3. Lose weight
If you intend to go an a diet, sleeping more will help you lose weight. Researchers at the University of Chicago saw an 56% increase in fat loss in participants who slept more than 9 hours every night. Men who slept less than 7 hours every night also experienced faster muscle mass loss.

So sleep and metabolism seems to be linked together through the body's hormones.

4. Fix your back pain
Especially if you have sedentary lifestyle, you might benefit by lying down if your back starts hurting. At least if it does not seem awkward in the office.

5. Get some HGH
The Human Growth Hormone (or HGH) contains 191 different amino acids, the building blocks of proteins. Research has found an increase in the production of HGH during nocturnal ours. What HGH does is …
– Tissue Repair
– Muscle Growth
– Increase / Regulate Brain Function
– Increase Health (both physical and mental)
– Better Bone Density (Stronger Bones)
– More Energy
Balanced Metabolism

So the right amount of HGH in your system is critical for your overall health.

6. Decrease Heart Stress / Inflammation
Inflammation and “Inflammatory Markers” are directly linked to Heart Disease and Strokes. Sleep keeps Blood Pressure and Cholesterol down, thus reducing overall Heart Stress.

7. Live longer!
An increase in blood pressure due to lack of sleep will propel your aging process. If you do not want to look and feel older than you are, sleep more hours.

8. Prevent Diabetes
In a study, where male participants reduced their sleep time from 8 hours to 4 hours a night, many of them processed glucose slower than before. Slowly processing glucose is a sign for developing diabetes. If you do not want to have Diabetes, sleep more hours.

9. Drunk or sleepy? Do not drive!
Research has shown that driving sleepy is as detrimental to your driving skills as having a drink before driving.

10. Improve your immune system
Sleeping less hours will weakened your immune system, so picking up a cold or a flu will seem like a new hobby to you. If you want to be free of that nasty cold, sleep more hours.

So if you love sleep as much as I do, get some more of it!

Readers: What is your favorite sleep hack?

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How To Get To Sleep When You Are Stressed

Trying to figure out how to get sleep when you're stressed will often make your sleeping problems worse, and you may end up staying awake all night long trying to figure out the best ways to deal with sleeplessness. The truth is that getting to sleep at night can be hard if you're stressed, so it's up to you to deal with your problem sleeping effectively. Here are some things that you can do to eliminate the stress, get to sleep quickly, and prevent sleeping problems from getting out of hand:

  1. Relax More – Relaxation is very important, as it will reduce your adrenaline, shut your body down, and make it easier for you to calm down. It's important to relax as much as you can, even if you're in the middle of a busy day. Take a few minutes to read a chapter of a book, put a few pieces into a puzzle, take a bath, or close your eyes. The more you relax, the easier it will be to get to sleep.
  2. Mental Techniques – There are many people that will teach you how to get sleep with their favorite mental techniques, and there are a number that work very nicely. You can try praying to help you sleep, or do something that your mind will wander from. You can imagine the blood flowing out of your body one limb at a time, and you can slowly shut down your body until you reach your head. These mental techniques are very effective, and they can help you to cure insomnia nicely.
  3. Follow a Routine – If there is one thing that your body is, it's a creation of habit. Doing the same thing over and over will help your body to develop a pattern, so creating a sleep routine that you follow closely is very important. You need to make an effort to get sleep at the same time, and you should do the same things every night before you go to bed. By following the routine, you're signaling to your body that it's time to shut down and get to sleep.
  4. Avoid Distractions and Stimuli – There are many things that can stop you from getting to sleep at night, such as conversations with your family, that last phone call or email, or a book that's interesting. It's best to avoid them when it's time to hit the hay, and you should avoid anything that would stimulate your mind or body. It's best to keep the TV outside of your room, and try to block out any sounds or light that would interfere with a good night's sleep.
  5. Consider Natural Treatments – Aromatherapy is one of those things that people will tell you to try if you want to know how to get sleep, and the truth is that the relaxing scents of aromatherapy candles can work. Sleep massages can also work, and there is a wide variety of sleep music to listen to as you sleep. These natural insomnia cures can work, and they may be just what you need.

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How To Cure Insomnia – The Ultimate Guide

Knowing how to cure insomnia is more than just finding ways to sleep better, and it has a lot to do with figuring out what's causing your sleeping problems in the first place. Once you know what's causing the sleep problems, you will be able to take steps to correct these problems. Those wanting to know how to deal with insomnia will find that these are the main causes of problems sleeping:

  1. Caffeine – Coffee is one of the many sources of caffeine, and tea, soda, and energy drinks are other common sources. Too much caffeine is one of the main causes of sleeplessness, as the caffeine will stimulate your nervous system and cause you to produce adrenaline. If you drink coffee later than 3 or 4 PM, it may cause your problems sleeping.
  2. Technology – TV and computers are both fascinating things, and there is so much that you can go on your tablet or smart phone. Most people that figure out how to cure insomnia find that their gadgets are the cause of their sleeping problem, so avoid any of these devices late in the evening. Go for a book or a good conversation instead!
  3. Lack of Routine – Many people like to stay up late on the weekends, and this desire to be up later is often the cause of your sleeping problems. Those that want to deal with insomnia should avoid changing their routines come the weekend, or they should set a routine for going to bed and getting up and the same time every day. This will accost your body to sleeping for a certain amount of time, and it will make sleep come easier.
  4. Lack of Exercise – Exercise is one of the most important things to help you sleep well at night, as your body will be more likely to sleep when it needs to repair itself. Doing a tough workout in the early morning will help you to fall sleep much more easily at night, but avoid doing exercise too close to bedtime.
  5. Stimuli – Light is the most common cause of sleeplessness, as many people have very sensitive eyes that will move when light shines into them. Sound is also another stimulus that can wake you up, and even smells and Touches can cause problems. Lock the door to keep the dogs out, wear a sleep mask and ear plugs, play white noise or sleep music, and do whatever you can to keep stimuli out.
  6. Stress – Stress produces hormones, which will lead to an increased production of adrenaline. This will prevent you from sleeping, so try and avoid stress as much as possible – or at least find ways to manage it.
  7. Alcohol – Alcohol will make you feel tired, but it will ruin your sleep. It's best to avoid alcohol too close to bedtime, though a single glass of wine at dinner can aid in your digestion and promote healthy sleep. Avoid binge drinking (drinking more than 4 drinks in one sitting), and keep your alcohol consumption to a healthy minimum in order to know how to cure insomnia.

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Varied Causes of Snoring

The noisy breathing that takes place while sleeping is termed as snoring. And it is not restricted to a specific age group, but affects both genders at any age. It may a regular nightly affair or happen intermittently though it has been seen to affect men more than women. If you suffer from snoring and want to know the real cause behind it, read on. Basically, it is a physiological problem. While you are sleep, the throat muscles relax leading to the tongue falling back and narrows the throat.

Now when you breathe in, the throats walls vibrate with each breath but vibrate to a lesser degree when you breathe out. This is what is characterized as snoring. The narrowing of the throat may due to other reasons including allergic inflammation, swelling due to smoking, loose tissue blocking the nasal passes.

The more narrow the air passages become, high is the sound of the snoring. When the throat muscles completely loosen up, the walls of the throat collapse and obstructive normal breathing, sleep apnea starts. The phase of sleep apnea is critical and it means that there are instances of 10 seconds or more when you stop breathing completely. The breathing starts automatically after you suddenly snort or gasp and then you start snoring again.

Factors leading to snoring

There is not just one reason that leads to snoring or loosing of the throat muscles. Here are some of the reasons that can lead to it:

  • Age-related process . As you grow old, the muscles lose their tone and flexibility which in turn leads to snoring.
  • Elongated uvula: When the soft tissue hanging from the palate is longer than normal, snoring happens as it obstructs normal airflow.
  • Abnormalities : Nose and throat abnormalities such as deviated septum, nasal polyps, enlarged adenoids and tonsils can lead to snoring as the breathing does not happen naturally.

Other than these respiratory illnesses can be a cause of snoring as there is allergic inflammation that leads to nightly snoring. Sleeping on the back can lead to snoring, so if you sleep like that it is best to change your position and sleep better. Muscle relaxants and alcohol close to bed time can contribute to snoring.

Additionally, obesity is a contributory factor as it leads to obesity as the fatty layers of tissue put pressure on the neck and narrows the breathing passes. Along with snoring, you may experience a variety of other symptoms including sore throat, daytime drowsiness, low concentration, high blood pressure, palpitations, restless sleep, reduced libido and irritability. Finding the best cure is important. With a variety of non-snoring products available such as nasal drops, chin straps, mouth guards and a host of other devices, there is a high possibility that snoring can stop completely. There are nose drops that have been clinically tried and tested in Sweden and England that have proven to be extremely successful. Maybe that can cure your snoring too.

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Stop Snoring Remedies And Cures

Whether you snore regularly or only sometimes, the noise can be irritating to the bed partner while disabling your sleep all night through. What most people do not know is that snoring is a sign of impending health problems and can have an adverse effect on relationships. But there is good news. With a host of over the counter stop snoring remedies that are available, you do not have to worry about doing it all now now that there are clinically tested and tested solutions available.

The basic reason for all snoring that happens nightly is that the loose, soft tissue in the throats starts vibrating as the air passes through a narrow air passage. The noise that the vibration produces is termed snoring. The narrowness of the airways is usually due to inflammation and swelling that is a side effect of chronic respiratory diseases, smoking, allergic reactions and tongue falling back into the throat when sleep. Sometimes, it is the obstructions within the narrow airway that leads to snoring.

If you have suddenly started snoring or have been snoring for a while, it is time to look for a remedy that can finally put a stop to the snoring for good. Not classified as sleep disorder, snoring is still put under sleep disorders as it is one of the leading causes of sleep apnea. Obstructive Sleep apnea is diagnosed when there is a pause in breathing that is about 10 seconds to longer when sleep. The main causes of snoring include:

  • Obesity
  • Respiratory diseases
  • Smoking
  • Side effect of prescription medicine
  • Allergic reactions
  • Consumption of dairy products
  • Tongue falling back into the throat
  • Alcohol consumption in the evening

These are a few of the reasons that render the muscles to be come loose and enhance the tongue to fall back into the throat. Narrowing of the air passages and intense vibration of the soft tissue leads to a specific noise termed snoring.

There are numerous anti snoring solutions that are available and some healthy options including losing excess weight, lowering the consumption of alcohol in the evening and reducing dairy product consumption. Before you consult a health care professional, you ca try some of these behavioral modifications and see if it helps you stop snoring.

  • Avoid muscle relaxants and tranquilizers before bedtime
  • Avoiding drinking alcohol four hours before bedtime
  • Stick to a sleep and rest routine
  • Exercise moderately and lose excess weight
  • Stop smoking to reduce inflammation in the trachea
  • Try to sleep on your side than on your back

Now you can find a cure that can help you stop snoring. From mandibular devices and mouth guards to nasal strips and drops, there is a wide choice available. The clinically tried and tested nasal drops are considered to be good way to stop snoring as it tightens the loose tissue and muscles within the throat. Other remedies include homeopathic solutions and facial exercises that can tighten the muscles.

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Top Ways To Stop Snoring Naturally

With over 200 over-the-counter anti snoring remedies available, you have available cures and easy methods to reduce your snores. But the main questions that arise is that as you can not try all 200 or more of these methods, you need to find out which one will suit you. If you think that all snorers can benefit with one sue-shot method, think again. Not only is snoring different for different individuals but you need to find something that eliminates the cause of your particular snoring problem.

You can never be sure that because the chin strap worked for your friend will work for you but there is no harm in trying a snoring remedy as you strive to stop snoring. But when you are seriously looking for an effective snoring, it is necessary to eliminate the basic cause of your snoring and because it is a small chance that it is hereditary, there are various other lifestyle and health issues that maybe the major contributing factor.

You need to think it over or ask your bed partner whether you tend to snore with your mouth open or through the nose. Additionally, are there some triggers that tend to make you snore such as after drinking alcohol, eating dairy products? Do you snore regularly or just started after taking a particular medicine as cardiac drugs tend to over relax the muscles in the neck region and that is one of the reasons of snoring. Other known causes of snoring include being overweight, allergies, genetic and respiratory diseases.

Usually people tend to snore after they put on a few pounds and the fat layers over the neck region tend to pressurize the airways, leading to narrow passage for exhalation and inhalation which causes the soft tissues to vibrate intensely. This causes snoring. Improper sleep positions, involuntary tongue falling into the back of the throat are other reasons that you might be snoring.

Ways to stop snoring

There are numerous methods that you may not have tried as yet to stop snoring. One of these is using nasal drops for lubricating and tightening the nasal passages and throat muscles which reduces snoring considerably. Anti-snoring remedies is one of the best nasal drops to use as it has been clinically tested and tested in Copenhagen and London and has proved to stop snoring. Other methods include using chin straps which help to keep the lower jaw in position and helps to breathe normally which can reduce snoring. You can also use a variety of mouth guards, which helps to keep the tongue in place while sleeping. Adhesive nasal strips help to open the nasal passes and that can help you breathe better.

But if you are snoring due to a respiratory illness or because of a side effect of some medicine, you need to consult a physician and discuss your concerns. They might suggest other medicines or assist you with other methods that can help eliminate snoring. Additionally, snoring is a prelude to serious health issues so if you have started snoring heavily in the past few days or a few weeks, it is time to seek a medical opinion.

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A Cure For Insomnia Without Medication

My body would be exhausted, but my mind was reeling a mile a minute. I knew that I was tired and sleepy, but I just could not go to sleep. It seemed like the harder I tried to sleep, the more awake I became. That is to say, the more active my mind became.

In an article entitled “Insomnia” and written by the Mayo Clinic staff, 2012, one can see that there are three main causes of insomnia. They are: stress, anxiety, and depression. I had all of the above.

Many things have I tried to cure my insomnia. I have tried reading a book, drinking warm milk, exercising, taking sleeping pills, and even taking the controversial melatonin. I cut out things that would keep me awake, like: caffeine, nicotine, and spicy food. No matter what I tried, it did not really work. For instance, exercising, reading and drinking warm milk did not work for me. While drugs worked, I always awoke feeling lethargic and like my body had just been thrown under a bus. Taking drugs to get sleep takes its toll on the body. I do not recommend them.

Amazingly, I finally found a cure for my insomnia at the most unbelievably place, and I'm pretty sure that it will work for anyone.

Did I go to a hospital? No.

Did I go to an alternative medical facility? No.

Did I see a sleep therapist? No.

The truth is I was not even looking for the cure when I found it. Where was I? I was at a Buddhist Temple. That's right, a Buddhist temple. I had been attending meditation sessions each Sunday to learn the Zen way of meditation. Every time the monk would say, “Now everyone, please begin Zen meditation,” I would inevitably fall asleep. One time I started snoring so loud that I woke myself up. I was so embarrassed. Another time, I fell over during the meditation. A few people saw me. Again, I was so embarrassed. At first, I did not see it as a cure for my insomnia. It was just embarrassing. I blamed my insomnia for my lack of ability to stay awake during Zen meditation.

One sleepless night, I lay on the bed thinking, “Why is it that I can sleep during Zen meditation, but I can not sleep now?” Then, it hit me. Zen meditation was the insomniac's medication. From that point forward I have always done Zen meditation before going to sleep. And, it works every time, except when there is a physical reason for my insomnia, such as too much caffeine, too much nicotine, or too much spicy food.

As aforementioned, the three main causes for insomnia are: stress, anxiety, and depression. All of those are mental problems; Not physical problems. Keeping that in mind, does it not seem strange that we would treat mental problems with drugs that affect the physical body? Does it not seem logical that we would solve mental problems with mental solutions? Zen meditation may not be the only way to solve the problem, but it is surely works.

So, what is Zen mediation exactly?

Ironically, Zen meditation is the opposite of normal meditation, and there before “meditation” is a mega-misnomer. In fact, Zen meditation is not meditation at all. So, why is it called “meditation”? My guess is because from an outsider's point of view, it looks like the Zen practitioner is meditating. Also, there is no word in the English language for the behavior. It is incumbent upon me, therefore, for the purposes of this article to coin a new term. I shall call the behavior: “Vacuuming the Mind”.

For the purposes of this article, 'Vacuuming the Mind' is the act of making one's mind vacant. It is the process by which one eradicates all thinking from the mind. Zen Buddhists call the state of having a vacant mind: “Empty Mind.” It takes practice to acquire the state of “Empty Mind,” but here are some techniques that may help.

(1) Firstly, one needs to relax all the muscles in his / her body. Generally, when one lies down, his / her body is tense. The individual may think that he / she is relaxed, but he / she really is not. It is suggested that one take each body part one by one, usually starting from the head. Tense all the muscles in your head and face for a few seconds, then relax them completely. After that, tense the muscles in your neck, then relax them completely. Work your way down the body, until you are completely relaxed. When you become well-practiced, you will be able to relax your whole body in a matter of seconds. Yet, what does this have to do with vacuuming the mind? Well, by focusing on relaxing your muscles, you are not thinking about all the things that give you stress, anxiety, and / or depression. You are eliminating the malignant thoughts and replacing them with benign ones.

(2) For beginning Zen practitioners, Buddhist monks say, “Focus on your breathing.” This eliminates all random thoughts that go zipping through the practitioner's mind. If you are a beginner and you have trouble vacuuming your mind, try focusing on your breathing. Breathe slowly in and out. Use your diaphragm and not your intercostal muscles (rib muscles).

(3) After the breathing exercise, assuming it has not put you to sleep already, one could try the following mental exercise; it works really well for me. Close your eyes and visualize being in a movie theater, which is pitch black. Imagine that the screen is black. Pretend that you are waiting for the movie to begin. Inevitably, that does the trick for me. If not, there is one more thing you can try.

(4) In a dark room, as dark as possible, trying opening your eyes and focusing about two feet in front of your face. See what you can see! Occasionally, your eyelids will get very heavy. You will not be able to keep them open. Once your eyelids are shut, try step 3 once more. It should work this time.

In conclusion, good quality and sufficient quantity of sleep is important. All medical doctors would agree. And while they do not know exactly why we need sleep, it behooves us to attain it. Using medication is like putting water on your neighbor's house when your own house is on fire. We must treat the cause and not the symptoms. Say, “Goodbye” to drugs. If you are tired and want to sleep; just follow the steps above and you will be amazed at how fast you fall sleep. Also, your quality of sleep will be much better than if you were to take drugs. Pleasant Dreams!

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How to Improve The Quality of Your Sleep at Night

After suffering from bouts of insomnia over the years I studied several methods to help and facilitate deep restful sleep. I'm going to describe some of the techniques that I found invaluable in my quest to improve the quality and quantity of sleep.

The first method I stumbled across was to have a very warm bath about one hour before you wanted to go to bed. I poured a large cup of Epsom salts into the bath and soaked in it for up to 30 minutes. The reason this works so well is that first of all Epsom salts are made from magnesium which is a great muscle relaxant.

Magnesium also facilitates sleep through chemical pathways in the brain and also its effect on neurotransmitters in the brain. The other factor I discovered with a bit of research is that when you get out of a hot bath your core temperature rises and as it gradually cools over the first few minutes after the bath this causes the brain to release melatonin (the main chemical in the body that helps you sleep) from the pituitary gland which also facilitates sleepiness.

Another trick I learned along my quest for the perfect night's sleep was to get plenty of bright light early in the day, particularly in winter, and then spend the last two waking hours in the evening getting progressively less light. To accomplish this I used candles and dimmer switches or even just the light of the TV. The reason this works well is that it works in perfectly with the melatonin cycle of your body. Light suppresses melatonin, darkness enable it to rise. So by using the tactics I described you reset your sleep wake cycle and train your body to build up melatonin levels in the evening when they'll help you sleep.

A good recommendation is to eat foods that contain melatonin as this can obviously help build up your stores throughout the day so your brain can release more of it when needed. Melatonin is high in chicken, fish and cottage cheese as well as bananas so these are good food choices if you're having trouble sleeping.

The other tips that I have found to be useful for facilitating a good night's sleep is to get the TV out of the bedroom and only use your bed for sleeping or light reading. It's not the place for laptops, mobile phones or video games which can be highly stimulating and may make it harder for you to doze off.

I hope you benefited from the handy of tips I shared with you here to help you get a good night's sleep. If you suffer from any sort of sleep interruption I would suggest you give one or all of these tactics a try.

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How to Get to Sleep by Setting Your Biological Clock: A Daily Schedule for Healthy Sleep

Do you ever struggle to fall sleep at night? Would you like to know a good way to fall asleep quickly and easily every night? Not many people know that there is a simple method that can help you fall sleep very consistently and that works for the majority of people who try it. The method works by setting your biological clock (or circadian rhythm) right with a regular daily schedule. Do not worry, it's very flexible!

You may be aware that your body has an internal clock, which is also known as your circadian rhythm. This clock controls all sorts of biological functions, including sleep. If you get your internal clock set right, you can fall sleep without any trouble every night. Sound good? Let's get started.

We're going to use four signals that you can use to get your internal clock set properly (there are many more but it's best to keep it simple):

  1. Waking time
  2. Breakfast
  3. Sunlight exposure
  4. Evening relaxation.

The first signal is waking time . It's very important to keep your waking time consistent every day. Almost everyone needs to use an alarm clock for this, at least at first. After several days with a consistent waking time you will likely find that your body anticipates it and wakes you up a few minutes before. Waking up consistently at the same time every day will teach your body to get tired at the right time each evening to allow enough time for sleep.

The second signal is eating a healthy breakfast . Try to get a fairly substantive meal at about the same time each morning. This will serve as another time marker to your internal clock, and after several days you should find yourself waking up slightly hungry as your body anticipates this meal.

The third signal is sunlight exposure . Your circadian rhythm (internal clock) is very dependent on the sun. Because of this, you should try to make sure you get some time outside in the sun every day. It does not have to be a lot, but aim for a minimum of fifteen minutes. Also remember that it does not need to be bright or strong sunlight – your body is sensitive enough that winter sun will do the job too.

The fourth and final signal is evening relaxation . If you attempt to move straight a state of focused, alert working into sleep, you will find it very difficult. You can avoid this problem by including a period of evening relaxation into your routine every day. This should be at least one or two hours to make sure your mind and body have time to wind down from the stresses of the day.

By combining these four signals into your daily routine, you will find that your internal clock quickly adjusts and has you falling asleep each night without any difficulty.

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Why Tossing and Turning in Bed Is a Bad Thing

Tossing and turning. Those simple three words put together in that order orders to mind a universal image: Constantly changing positions in bed during the night, while you sleep. It is such a common occurrence that most of us just assume it is normal, and yet, it is neither normal nor a good thing. Here is why:

Ever see a baby at rest? Perfectly still, its little chest rising and falling in its sleep. So peaceful. Heck, they do not call it “sleeping like a baby” for nothing! But when was the last time you slept like a baby? Most people toss and turn at night. Why does the baby sleep peacefully and you spin like a record? (That is a black vinyl disc used to listen to music pre-1990s)

There are a few issues that can lead to tossing and turning, such as emotional issues and health issues, but we are going to focus this on environmental issues, or more simply stated; mattress issues.

The majority of the population sleeps on a traditional metal wire coil mattress. This type of mattress deflects energy because that is what springs do. Ever jump on a trampoline? See what is holding the trampoline fabric in place? Yep, springs. Springs take your energy and push it right back at you. Jump a little, go a little in the air. Jump higher, it causes more energy to push down, the springs push more energy right back at you.

Your body has weight and mass. Gravity takes that weight and mass, turns it into energy, pulling you down. And like the little jump on the trampoline as compared to the higher jump, the heavier a person, the more pressure from the spring.

That pressure from the springs, pushing back up at you, is the primary reason people toss and turn at night. There are generally four reasons this occurs on a spring mattress.

  1. The coils create pressure, and pressure restricts blood flow. Ever cut yourself and start bleeding? What's the first thing you do (saying saying “ouch!”)? You apply pressure. Pressure collapses capillaries through the body where it is in contact with the mattress, slows down blood flow. Or, more commonly stated, it makes your body “fall sleep” or get that numb feeling. Whenever blood flow is slowed, the body senses this sub-consciously, and sends a message to the brain to move. It does not necessarily wake you out of sleep completely, however, it does bring you out of the deepest part of sleep, where your body is rebuilding.
  2. The coils create pressure, and the pressure creates pain . There was a torture technique I think most people are acquainted with; drip torture. Seems innocent enough: the water would drip on the forehead. Nothing dangerous, just dripping water. But over time, it would drive someone mad with annoyance and ever pain. A spring mattress is capable of doing the same thing. That constant pressure will create discomfort through the night, no matter what position you move. And through the night you will toss and turn, unwittingly, because you are sleep. But you are not getting rest.
  3. The coils transfer motion between partners, disturbing the other partner . It's not enough that the pain and reduced blood flow is preventing proper rest, but now, because the other partner in the bed is experiencing the same issues, the other partner will feel the motion and wake from a deep sleep.
  4. The coils, tied together, or continuous, will force the spine to flatten out. Poor posture causes the muscles to fire through the night, leading to muscle fatigue, or more commonly experienced as soreness. The soreness grows during the course of the night, leading to tossing and turning.

So, what is the remedy to this tossing and turning? Is there one? Does not everyone toss and turn. No, they do not. Remember the baby, sleeping peacefully?

A baby weighs very little, and then, there is little pressure on its body from the sleep surface. But an adult body weighs more and that means more pressure from the coils. Of course, the simple solution is to switch to a memory foam mattress. The foam, if it is a good quality like the kind in Bed In A Box memory foam mattresses is a high density foam, which cradles the curve of the spell, and supports the sleeper without sinking too much and without creating pressure.

A good quality memory foam mattress will not sleep hot, will not emit toxic off-gassing and will last 12-15 years if properly cared for.

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Sleep and Your Insurance Policy

I feel that part of my job as a healthcare writer is to cover issues that will affect you life. Your choice of insurance is a big choice you are making during this time of year. I was talking to someone who was saying how few of the people at her workplace choose to have health insurance, especially for their children. This is a huge issue that affects a person's budget as well as their health.

Most people believe that insurance is essential. I do not necessarily believe that. I believe HSAs, health savings accounts, are a great way to plan for the future that may be option. I also think that people do not take advantage of the states children's health care programs that provide low cost HMOs, health maintenance organization programs, in Florida it is called Healthy Kids. These coverages are designed to take care of emergencies but provide minimal coverage for wellness care. You can negotiate cash prices for visits or testing you may need. For someone who does not have a chronic problem this could have a compromise between cost and coverage.

If you have a chronic problem this may not be the solution. Sleep apnea may be the one chronic problem that this rule does not believe to. I will say this for several reasons. Sleep studies are usually done once every three to five years. If you are a cash paying patient you may be able to negotiate a lower price for the test. Since the company does not have to wait for payment they may lower the price. The one exception is that they can not charge less than the reimbursement that Medicare due to the laws surrounding Medicare. So it might benefit you to know the Medicare reimbursement.

When you need PAP equipment or supplies I will be honest you can get them a lot cheaper than the insurance company's negotiated price. When pricing masks research the online sites and the sites that do drop shipping of supplies, this little bit of research could save you a significant amount of money. They also tend to buy in bulk and have fewer employees so they have less overhead. They then share the savings with those purchasing the equipment.

As to whether sleep apnea will end up costing you more as a pre-existing condition or less because you are raising a health issues actually varies from insurance company to insurance company. If you have been diagnosed with sleep apnea and you choose not to treat it than you will be treated as having a pre-existing condition and they could not cover other issues such as high blood pressure or diabetes as they are associated with the sleep apnea. However if you are using your PAP than many of the insurance companies may ask for proof of use and will treat you as if you do not have a pre-existing condition. You will have to shop around and ask questions about that particular plan's policy.

When it comes to our children many of them do have sleep apnea and it can look like many things such as ADD, fatigue, hyperactivity, anger and learning disabilities. If we looked at their sleep and have a sleep study they are usually treated initially with a tonsillectomy and if still needed PAP therapy or an oral appliance. It is important that we need to help our children to be able to achieve their best and taking care of sleep problems is worth the cost of insurance. If you can not afford your children's coverage you need to ask your state what programs they have to help you cover them. It is worth it in the end and will help them to have better and be more successful in school

When you are looking at insurance you must take many things into consideration including the cost to you and the ability to balance your budget while paying the premiums. But when choosing not to have coverage or you are choosing minimal coverage you must consider the effects it will have on chronic issues and your ability to pay for care.

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How To Overcome Insomnia And Get A Great Night’s Sleep

There is no doubt that it's difficult to overcome insomnia without prescription medication, but it's possible if you are willing to make changes to your lifestyle. One of the largest problems people face when trying to cure insomnia is themselves. After all, there is nothing more frustrating and discouraging than tossing and turning every night when you are completely drained and exhausted. Too many people give up too quickly, waiting for insomnia symptoms to disappear on their own as swiftly as they appeared in the first place, but it's rarely that simple. If you have chronic insomnia, you need to take your health into your hands by setting realistic goals and being proactive.

Before you can put an end to sleepless nights for good, you need to learn how to read and listen to your body's reactions. Do not expect to see tremendous changes every time you try something new. Instead, focus on how it makes you feel. Even marginal improvements in how you feel and sleep can ever add up to significant changes, especially if you combine them together into a new, health-driven daily routine. For example, doing yoga at night can clear your mind a little, but supplementing it with a cup of calming tea can immediately double its benefits. In fact, tea and other herbal supplements can play a huge role in preventing insomnia. Look for tea blends and herbal formulas that contain relaxing ingredients like chamomile, valerian root, passion flower and lavender. Natural L-Tryptophan and Melatonin supplements are also widely used for insomnia treatment. You can find them at a local health and wellness store or online.

Keep in mind that using soothing herbs is not going to make up for your diet's shortcomings. In order to overcome insomnia successfully, you need to re-evaluate every aspect of your life including how you eat and what you drink. Stay away from caffeine, nicotine or alcohol a few hours before you plan to go to bed. The idea that a couple of glasses of wine will help you control your sleeplessness is a big misconception. Wine and other alcoholic drinks are tricky because they do calm you down and make you feel sleepy. Research shows that alcohol might help you fall sleep initially, but your sleep is unnecessarily to be restful because it has a severe dehydrating effect that disturbs the body's ability to relax. As far as fixing up your diet goes, eat your dinner early and keep sugar to a minimum. In general, your meals should be a balanced combination of complex carbohydrates, lean proteins, healthy fats, fruits and vegetables.

Do not stay in bed if you can not sleep. Constantly trying to figure out how to overcome insomnia can actually intensify your sleep problem. Trying to force yourself to fall sleep when your body and mind are fighting against you is only going to make you more angry and frustrated. Instead of thinking about your seemingly never-ending sleep problems, get up and do something relaxing. Read a book, watch a light show or moderate to calm your nerves and take your mind off your problems sleeping. Besides creating a dark, cool and comfortable sleeping environment, surround your bedroom with low-wattage lights and blackout curtains to encourage your body's melatonin production. As stressful and distracting as life can sometimes get, always take a moment to remember that your overall well-being is your number one priority and you need to get the rest that you deserve.

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Does Pillar Implant Procedure Work?

Over 25% of the American population sufferers from some variation of Obstructive Snooze Apnea Hypopnea Symptoms (OSAHS) and this can disrupted sleep thereby causing discomfort and even other sleep related disorders. The pillar implant procedure is the most non-invasive, simple and effective way to treat this disorder. Also known as palatal restoration, this involves embedding tiny rods on the soft palate. This procedure causes the soft palate tissues to stiffen and thereby delays airway vibration and obstruction while sleeping. The procedure which takes just one sitting involves no tissue removal or damage to the area and is there less painful than other options for sleep apnea treatment and has been approved by Health Canada.

The disorder and how the treatment helps

While sleeping, the throat muscles tend to relax and any tissues at the back of the throat which are unsupported could expand and contract. This becomes one of the main reasons for blockage in the airways causing the airway to reduce in size and obstructive smooth breathing. This also causes the soft palate of the mouth to vibrate which makes the snoring noises while sleeping. Some studies suggest that almost 80% of sleep apnea related snoring sounds occur because of the obstruction of the airways caused by the soft palate tissue vibrations.

With this treatment procedure, three tiny woven rods are inserted into the soft palate that make the tissues surrounding it to stiffen, thereby giving it support and avoiding it from collapsing. This non-invasive palatal restoration does not use any heat, chemicals or tissue removals, thereby allowing the patients to resume normal activities and diet the very same day. These implants are a permanent procedure and thereby it provides a long term relief from sleep apnea related issues. The Pillar implants are made out of surgical and medical materials and do not hinder with speech or swallowing food and liquids.

80-90% of the people who have undergone treatment, have reported long lasting effects on the reduction of snoring and visible benefits within the first 2 months of the treatment. This was also proven by Dr. Friedman in a study – which was conducted on 62 patients as a double-blinded placebo controlled trial-the annual meeting for Ear, Nose, and Throat surgery in 2006. In his experiment he had 50% of the people implanted with pillar procedure and on the other 50% he just performed a fake surgery, with none of the participants aware of this arrangement. This was done to see if the treatment really works or is it more psychological. In his conclusion, he reported that the ones with actual implants reported a 50% improvement in snoring issues, whereas the ones with the fake surgery had no changes to report.

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3 Herbs That Act As Natural Sleep Remedies

Herbal medicine has been used for centers for sleeping problems. Going without 2-3 hours sleep every night for one week seriously undermines our health and energy levels. Effects can include: tense muscles; increased blood pressure and increased levels of cortisol (a stress hormone), all making it likelier you will fall prey to infections. Mood fluctuations are also common – it's hard to be cool, calm and collected when you're frantic with fatigue.

Following are three herbs that are very effective when used alone or in combination for insomnia.


Yes, this plant is related to the opium poppy and, no, it is not addictive.

California poppy's actions are primarily as a sedative and painkiller. Studies have shown significant positive results on the Hamilton Anxiety Scale – used by psychiatrists and psychologists to gauge a person's level of anxiety – when patients used California poppy. Although it is a sedative, people using this herb remain alert yet calm. California poppy is good medicine for pain, anxiety and insomnia – particularly if all three are involved, which is often the case. There is some evidence that California poppy can reduce the amount of adrenaline (the 'flight or fight' hormone) produced while potentiating the action of more calming hormones. California poppy is excellent at correcting chronic disrupted sleeping patterns. It's good for those who suffer from long-term insomnia, whether getting to sleep or staying asleep, rather than a bad night every now and then. Best results are from taking California poppy regularly over a period of weeks.


Valerian is also known as all-heal and phu (relating to its smell). Although not generally favored by humans, cats are attracted to the scent of valerian and love to roll in the leaves and flowers; cats know a thing or two about sleep. The root of the valerian plant has been used for helping calm the nerves for centuries. It was recommended for men suffering shell shock after the Great War. Generally valerian is considered as a sleeping aid, but it is also useful for emotional states of anxiety and irritability. It's of particular benefit to people who find loud noises disturb their psyche. It has been used to help people who wish to withdraw from addictive medication such as the benzodiazepines. Valerian is a mild muscle relaxant. This, in concert with its mildly tranquilizing qualities, makes it the perfect medicine for tight, sore neck and shoulder muscles caused by tension, and also the headaches, which often follow. Also for conditions such as irritable bowel syndrome, in which a common symptom are painful spasms of the bowel, often preceded by a stressful situation.

Rarely, valerian causes what is known as a paradoxical effect, that is, people will feel more alert and be less likely to sleep when taking this herb. If this is the case, look towards hops or passionflower instead. For others, valerian can increase the intensity of dreams.


The passionflower, flower of the passionfruit vine, was named in the sixteenth century by Spanish conquistadors in Peru, who saw the flowers as symbolic of the passion of Christ, and therefore a sign of Christ's approval of their efforts. No doubt the locals felt differently. Passionflower is often used for insomnia, however this manifests as difficulty falling asleep, staying asleep or early awakening. It needs to be taken nightly for at least two weeks for best effect. Poor sleep becomes habitual, and patience needs to be practiced for the body to break this unhealthy pattern. In addition to its soporific powers, the passionflower can help reduce anxiety. One interesting study showed that passionflower decreases anxiety levels prior to outpatient surgery. Passionflower has been favourably compared to anti-anxiety medication including benzodiazepines, but without the debilitating side effects or drowsiness. Passionflower is also antispasmodic, good for painful periods and bowel spasms.

The natural sleep remedies , Californian poppy, valerian and passionflower can be used as a blend of herbal teas, drinking one cup after dinner and another before bed, to help you into the land of nod.

Sleep is just as important as diet in maintaining good health and emotional equilibrium. Too often we try to cheat our body of this valuable commodity. Be the envy of all and be the owner of a good night's sleep.

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Most Effective Snoring Solutions

Do you snore loudly in your sleep? Or maybe your husband or wife snores when they sleep. In either case it's probably not so much fun. When you snore, it keeps your husband or wife up. It could even wake you up. When your lover snores, it keeps you up. Snoring is often a serious issue for any relationship and no doubt you've been searching for an effective way to take care of this issue. The truly great thing is that there are many different kinds of snoring solutions that will work for you and your situation.

Snoring solutions consist of many different forms. You will find all different methods to stop a person from snoring loudly. One of the simplest ways is through changing how you sleep. For most people lying on their back is what causes their loud snoring. If you move to lay on your side or your stomach, you would have less problems with snoring and you could probably have a good night's rest each night. Your companion would also be able to rest better in such a manner.

Keeping your nose open while you're sleeping is probably the best of snoring solutions. This might sound like a strange word of advice but the main problem is that you breathe in your mouth or trying to breathe through your nose when it's obstructed. This does not work and it leads to loud snoring. The great news is that there are plenty of easy to use goods that will help you with opening your nose. These are simple strips that allow you to inhale better while you are sleeping. You could also try going for a hot shower right before bed since the steam will assist to open your nasal passes as well.

A different trouble could be your pillow. If your pillow has allergens or dirt then you may suffer difficulty breathing. Your pillow collects this stuff from round the bedroom and when you put your face down your nose is right by this pillow. That means that when sleep you are inhaling that debris and it blocks your airways making it hard to inhale and exhale. This causes a great deal of problems with snoring. A snoring solution is to change your pillow and continue to change it regularly and you will not have this problem.

And finally is to drink more fluids. If you do not drink enough your nose and throat get discharged out. This will lead to further problems with loud snoring as well simply because these passageways can become sticky. If you consume more you'll be able to avert this and take in air easier and quieter.

If you snore, it follows that there is something wrong. You should never have difficulty breathing and air will be able to flow continuously in your nose and mouth. Snoring solutions are essential if this is not taking place. You need to be sure that you are taking care of yourself and whatever you can think of that might be causing your snoring problems. When you start changing the way you are sleeping you'll be able to get a good night's sleep without all the loud snoring.

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