Browsing: Sleep Snoring

Solutions to Sleep Deprivation Symptoms

Everybody needs to sleep. It can be to rest after a tough day or to rest your mind. It is a good way to get over something even for just a while. A sleep quote from Carrie Snow says, “No day is so bad it can not be fixed with a nap.” It does not matter how old you are, how rich or how busy, you need a good night's sleep.

Sometimes, there are reasons why the body refuses to sleep even if you have been lying on your bed for hours. The following are sleep deprivation symptoms. These can also cause a more chronic and serious form of sleep deprivation or insomnia:

– Fatigue and Change in Appetite – Sometimes, being too tired will not help make you fall sleep easier. In fact, it will cause your body to stay awake until you are more comfortable. Lack of sleep also causes a person to eat more or less.

– Memory Loss and Poor Concentration – Lack of sleep impairs cognitive skills. You find it hard to recall things that happened within the same day and you can not focus properly with work or even inconsequential things.

– Irritability and Unresponsiveness – If you feel that you have no motivation to interact with others or you are noticing that even the tiniest thing can set you off, your irritability might be due to sleep deprivation.

A famous sleep quote says that “Sleep is for the weak”. Sleep is what makes strong and smart people ready to take on anything the day throws at them. Being well-rested makes the mind alert and the body rejuvenated. Thomas Aquinas even said “Sorrow can be alleviated by good sleep.” If you have sleep deprivation, there are ways for you to fix the problem.

To treat sleep deprivation symptoms, try to go to bed relaxed and comfortable. Many people just jump into bed after a long day. You do not just relax your body while you sleep, you should also relax your mind.

Eat a balanced diet and get regular exercise. A good run will give you a healthy kind of exhustion. It is not enough to eat fruits and vegetables. You should also eat during the proper time. Avoid eating food close to your bedtime.

If your sleep deprivation symptoms persist, it is time to consult a specialist. Your sleeping issues might be a symptom of a more serious condition. Chronic sleep deprivation could cause hallucinations, memory loss, weight gain or even diabetes. Do not wait for your condition to worsen before seeking a health care provider.

The world's best people have spoken about the joys and wonders of sleep in quotes now immortalized. According to the Dalai Lama, “Sleep is the best meditation.” It was F. Scott Fitzgerald that once said “The worst thing in the world is to try to sleep and not to.” Do not live with sleep deprivation. Seek treatment, improve your habits and make a lifestyle change!

{ Comments are closed }

10 Tips on How to Overcome Insomnia Naturally

Did you know that insomnia affects around 1 in 10 people? It is surely mildly annoying and can be downright debilitating. Insomnia is not just the inability to fall sleep, it can also occur if you wake too often through the night and can not go back to sleep right away or if you wake and still feel tired.

10 tips to overcome insomnia naturally:

1. Pull the shades tight . Our bodies are regulated by rhythms. These rhythms are directly affected by light. Even a trip to the bathroom where you turn on the light can have a negative effect on the rest of your sleep that night, and a cumulative effect over time. Pull the shadows tight so you're sleeping in darkness. To wake, consider investing in a natural alarm clock, which typically brightens emulating the rising sun.

2. Turn off technology . Television, computers and video games are all stimulating and can impede sleep. Give yourself at least an hour before bedtime without these distractions and by all means, keep them out of your bedroom.

3. Cool it . If your bedroom is too hot, then you will not be able to sleep. Experts recommend keeping the temperature no higher than 70 degrees but the cooler the better.

4. Create a schedule and stick to it . Sleep schedules are important because they tell your body what to expect and you'll sleep better when you develop and stick to it. For example, doctors and health experts recommend 8 hours of sleep a night so you could go to bed at 11pm each night and wake at 7am.

5. Routines help . Just like a schedule helps your body know what to expect, a sleep routine will help get your mind prepared for a good night of sleep. Many people read before they go to bed, listen to calming music, journal or pray. Create a routine that calms your mind and prepares you for a good night's sleep.

6. Avoid sugary foods before bed . For a long time people advised against eating before bed however, the problem is not necessarily with eating, but what you eat. Starchy foods high in carbohydrates can cause a spike in blood sugar and a subsequent plummet. This blood sugar roller coaster ride is terrible for sleep. Instead, if you need a snack, take a lean protein with some whole grains.

7. Avoid Caffeine . Some people are particularly sensitive to caffeine and may not know that the cup of coffee that they're drinking in the morning may be preventing them from sleeping that night. If you're a caffeine addict, all hope is not lost.

Consider quitting caffeine for awhile and monitor your sleep. If your sleep does not improve when you're off the caffeine then you know that's not your problem, but it's still wise to not drink any caffeine after noon. Also teas and some foods also contain caffeine, not just coffee.

8. Consider Melatonin . Your body naturally produces melatonin, a hormone that affects sleep. Light and darkness play a role in your body's production of this hormone and sometimes it can get off kilter and the result is poor sleep and insomnia. You can find melatonin supplements in your natural food store.

9. Valerian . Another item you'll find in your natural food store is the herb, valerian. While it smells something awful, it's commonly used to treat insomnia by calming and relaxing. It comes in both capsule form and valerian tea, which tastes much better than it smells.

10. Avoid alcohol . Alcohol, while it's a depressant and causes relaxation, it does not let your body fall into the deer stages of sleep. This means you may fall sleep quite well once your head hits the pillow however you'll wake a few hours later and be unable to fall back to sleep.

Ultimately, diet and exercise play an important role in your sleep and in preventing insomnia. The better care you take of yourself, the better you'll be able to sleep and these 10 natural insomnia remedies are safe and effective whether your insomnia is an occasional occurrence or a chronic problem.

{ Comments are closed }

Discover the Most Effective Remedies for Stopping Snoring

Those who suffer from snoring very well know that it is not a humorous thing at all. If left untreated, it can at times be an indication of sleep disorder called obstructive sleep apnea that comes associated with various health problems as well. If you are on the look for finding effective solutions for Stopping Snoring, this article will be of great help to you.

Snoring is an indication that you suffer from disturbed sleep. Not many of the snorers realize that it is a health condition unless it starts to deteriorate their quality of life. Obesity and excess weight gain is the most commonly known Causes of Snoring. There are various lifestyle and hereditary factors that can be associated with the problem as well.

If you are bothered by snoring and wish to seek relief, here are a few easy to follow home remedies for snoring to help you out:

i) You can make use of nasal sprays that help to cleanse the nasal passage and help in easy breathing. You can utilize a saline nasal spray or any medicated over-the-counter spray for nostrils.

ii) There are nasal strips easily available that help widen the nasal airway and easy nasal breathing.

iii) Repositioning during the sleeping hours can also help with the trouble. Identify your snoring posture and try minimizeize sleeping in that posture.

iv) Avoid sleeping on your back. It is advisable to sleep on the side. If you have developed a habit of sleeping on your back, you can use the tennis ball method to get rid of this habit. Simply tie a tennis ball on the back of your pajamas and it will prevent you from sleeping on your back.

v) Quitting smoking can also provide you relief from the trouble.

vi) Avoid taking any kind of sedatives or sleeping pills. Cut on the intake of alcohol.

vii) There are exercises that are meant to strengthen the throat muscles to help with easy breathing and getting rid of snoring.

viii) You can make use of snoring pillows that are specifically helpful in providing reply from the trouble.

Snoring can be a frustrating problem. It not only troubles the sufferers but it also others the partner of sufferer to no end. Other measures to control snoring include using Anti Snore Mouthpiece, Mouth Guard for Snoring, and nasal strips. Laser Snoring Treatment is the last resort when other measures fail to show any effect. It should be noted that if left untreated, snoring can lead to other health issues like irritability, daytime somnolence, reduced libido, drowsiness, and unable to concentrate. Avoiding a lifestyle that precipitates the problem and following the anti-snoring regime can greatly help the sufferers with the trouble.

{ Comments are closed }

What You Should Know About Exploding Head Syndrome and Sleeping Disorders

Suffering from sleeping disorders is bad for your health. You need eight hours of sleep each night to give your body time to rest and heal. More common cases like insomnia and hypnagogic hallucinations can lead to more serious sleeping disorders or medical complications if left untreated. Understanding what causes these conditions helps you find an effective remedy.

What are sleep disorders?

Sleep disorders are conditions that make it difficult for you to have a restful sleep. Insomnia is only one category of this disorder. Having difficulty staying awake, not having a regular sleeping schedule, and engaging in sleep-disruptive actions also fall under these. These are the four main categories of sleeping disorders.

Insomnia

Insomnia is a category of sleeping disorder characterized by difficulty with falling sleep at night. You can group its types generally or according to duration. The general types are primary and secondary insomnia. You have primary insomnia when you have difficulty sleeping and you have no associated health problems. Difficulties thought about by illnesses like asthma, cancer, and depression fall under secondary insomnia. The types according to duration are transient, acute, and chronic insomnia. These last a week, a month, and over a month, respectively.

Medication can treat both secondary and transient insomnia, but it might not work with the other types. Behavioral therapy is the most effective treatment for primary, acute, and chronic conditions. Stress, depression, jet lag, and job shift changes cause this condition. Addressing these causes and practicing relaxation techniques will treat your insomnia.

Narcolepsy

Narcolepsy is the opposite of insomnia in that you feel excessively sleepy during daytime. More different types lead to sleep attacks. Extreme daytime sleepiness and hypnagogic hallucinations are symptoms of this disorder. It will appear during your adolescent years and it can run in your family. It can also be due to a lack of hypocretin, a neurotransmitter that controls your level of wakefulness.

Treating narcolepsy requires a combination of therapy and medication. You will need stimulants to keep you awake. Short naps through the day also help avoid sleep attacks. Anti-depressants can help with your loss of muscle control. Finally, if your lack of hyprocretin is due to an autoimmune disorder, this condition can also eliminate your narcoleptic symptoms.

Parasomnia

Parasomnias are sleeping disorders characterized by abnormal verbal and physical behaviors and experiences while sleeping. Night terrors and exploding head syndrome fall under this category. Its causes include genetics, stress, sleep apnea, and medication for other illnesses.

There is no single treatment for parasomnias, and solutions can be as simple as changing your sleeping position or as advanced as using prescription medication and sleeping devices. It depends on the type and severity of your condition. Problems like exploding head syndrome will require you to treat the underlying medical condition causing this disorder.

Circadian Rhythm Sleep Disorder

Circadian rhythm sleep disorder is a group of conditions that disrupt your internal body clock. You may have difficulty falling asleep at night and feel asleep in the morning instead. This is the only category caused by purely external factors, like shifting schedules, sleeping routine changes, and time zone changes. Treating this condition requires lifestyle changes and behavioral therapy.

Remember not to self-medicate if you have any of these conditions. Consult a specialist immediately and let them create a targeted treatment plan.

{ Comments are closed }

What Is Sleep Insomnia?

Sleep insomnia is the most common sleep complaint among other types of sleep disorders.

If the complaints persist for longer than a month, then is considered as chronic insomnia. Oftentimes, people who experience chronic-intermittent insomnia have difficulty sleeping for a few nights, followed by a few nights of adequate sleep before the problem returns. While it can be a disorder in its own, most doctors believed that it could be a symptom for some other disease or condition.

Those who experienced sleep insomnia blame it on stress or worry. The degree of stress-induced insomnia varies depending on the severity and duration of the stressful situation.

It can happen due to a disturbing occurrence like the death of a loved one, or loss of a job, or divorce. It can also come in anticipating events to happen like weddings, vacations or holidays. Sleep insomnia can also happen with jet lag, shifting work schedule, and other schedule changes.

If you have sleep insomnia, it is best to determine the underlying disease or condition that caused the problem. It may be caused by pain, digestive problems, or other sleep disorders. It may also signal depression and anxiety, and leaving the person to cope with it can just exacerbate the problem.

If it is related to medications or pain, it is best to consult your physician to aid you. If you have trouble sleeping, your sleep schedule may not be synchronized with your biological clock. Normally, the biological processes that initiate and maintain sleep is active throughout the night, opposing this will cause you to have sleep-onset insomnia.

The prevalence of sleep insomnia is higher among women and older people, since women suffer loss of sleep in connection with menstruation, pregnancy, and menopause. Older people have sleep insomnia because the rates of insomnia increase as a function of age, but this can be attributed to other medical conditions, too.

What are the latest insomnia cures and treatments? You can benefit from relaxation techniques and take advantage of the body's natural relaxation response. It will not just quiet your mind and relieve tension in your body, but also help you sleep faster without the side effects of sleep medications.

Some relaxation techniques you can try include deep breathing, progressive music relaxation, meditation, visualization, yoga and tai chi. While it may take regular practice to learn and harness these techniques, they have huge benefits when you do them as part of your bedtime routine.

{ Comments are closed }

How to Sleep Tight and Feel Great All Day

A lot of us sacrifice bedtime for many reasons like work, television, social networking or more. When we do not value the power of sleep we fail to reap its benefits and experience repercussions like fatigue, stress and poor health.

Here are seven ways to get sleep on time and develop the habit of getting enough sleep.

Set a Specific Bedtime

To develop a habit of sleeping on time set a specific time that works for you and aim for at least seven hours of sleep. People who spend 7 hours sleeping usually have better physical and mental health than those who sleep for 5 hours or less.

If you should miss the hour of sleep, try to be conscious that you are late for bedtime to let your body know that you must now go to bed.

Go to Bed When It's Bedtime

Just do it – go to bed when the hour you set has come, instead of waiting to feel sleepy before finally retiring. Conditioning yourself for bedtime helps you to slide into slumber more smoothly, rather than allowing yourself to stay alert and just waiting to get sleepy.

Turn Off Your Electronic Gadgets an Hour Before Bedtime

Sitting in front of the TV or computer can keep you alert and prevent sleepiness. Wind down an hour before bedtime by turning these off and allowing your alert level to drop. Unlike your electronic gadgets which can be turned off and on in an instant, your mind and body need some time to relax before completely retiring.

Avoid Stimulants Hours Before Bedtime

Coffee, chocolates and other substances that act as stimulates can keep you wide awake for hours. Even tea and decaf have some amount of caffeine which can keep you up and about, preventing sleepiness. If you must have these, take them several hours before the bedtime you have set.

Think About the Pleasures of Sleep

If you have ever experienced the pleasures of getting enough sleep where you wake up naturally after your body has recovered completely from a day's work, then you know how important it is to get that sleep. Try not to trade this precious delight for a trashy TV show or a few hours of gossip over Facebook.

Allow Some Time to Get Ready for Bed

You can not just switch off your computer and jump into bed after hurriedly brushing your teeth or washing your face. Perhaps you need to prepare some stuff ahead of time for the next day.

Knowing you do not have to rely on your alarm clock to jump out of the bed and get ready for work the next day can set your mind at rest in preparation for sleep. Allow yourself some time to get ready for bed in a relaxed manner, so that you treat bedtime as an important conclusion for the day.

Do Your Bedtime Rituals

Develop some bedtime rituals which you can do regularly to set your mind and body to think of sleep. Perhaps you can take a cup of herbal tea, put on some fragrance or massage oil.

In doing this you will realize that you are treating yourself like an important person who needs pampering! Or maybe you can dim the lights, do a few minutes of meditation or read a page of a relaxing book before finally putting off the nightlight.

{ Comments are closed }

Stop Sleep Talking: Don’t Let It Spoil Your Life

Talking in the sleep was really fun in your childhood. Your mom used to tell you what you were saying last night and you used to laugh at it. But as you become older this becomes frustrating. You do not want others to know about this problem. You do not want your room partner in the hostel to bully you, you do not want your wife to know your secret and you do not want your kids to laugh at you. Its time you need to think seriously about it and stop sleep talking.

Childhood sleep talking can be considered as a result of the playful mind. But if you are having this problem as an adult then it can be due to lack of proper sleep, anxiety and stress which are quite common in the busy schedule of life that you need to go through today.

Talking in your sleep, medically known as 'somniloquy' is a sleeping disorder and not a disease that results from irregular sleeping habits. If your brain does not have complete control over your mind during sleep then sleep talking is possible. It is possible to control sleep talking completely when that control is ensured.

Follow the tips below and notice the difference.

Take good rest. Good rest means that there should be no disturbance within the sleep.

Sleep in a quiet place where sound will not be able to reach you.

Do not take a heavy dinner before going to sleep. It is better to have a gap of at least one hour between the dinner and the time when you go to sleep.

Try to relax as much as possible. Too much stress will not let you stop sleep talking. Meditation is a very good remedy of the problem. Meditation will calm down your mind and you will feel that your level of stress has decreases. Try to meditate before going to sleep.

Follow a healthy diet. Curb the intake of alcohol and caffeine to see better result. Avoid foods that can cause gas problems as they sometimes disturb your sleep.

Do not panic! Try to find an effective solution to the problems that you face in your daily life.

Increase your sleeping time and make a routine for your sleep. Go to sleep at the same time every day. This will make your sleep deeper and would help to stop sleep talking.

The above tips can be quite useful in reducing and eliminating your problem. But there are also some medical cures to this problem which you can use to get instant relief.

Hypnosis: Hypnosis deals with your unconscious mind. As sleep talking is something that has relation with your unconscious mind, hypnosis can deal with the problem easily. You need to consult a specialist for the same and go through the treatment procedure to ensure that you are completely out of the problem.

In most of the cases some effective changes in the lifestyle stated above is enough to stop sleep talking. Take good care of yourself and do not forget to pamper yourself, you will certainly feel the difference.

{ Comments are closed }

Sleep Apnea: What You Don’t Know Could Hurt You

Sleep apnea is one of the most common, yet least talked about, health conditions affecting Americans today. Those who know about it (or even have it), often regard it as a minor inconvenience or something non-serious by the majority of the public. Unfortunately, this is not always the case. Health officials have tried for years to get the public to understand the ramifications of the condition, and doctors everywhere are trying to impress upon their patients the true dangers behind the condition. Here is what you may not know about the condition.

The Danger

Sleep apnea poses life threatening accidents to the patient in some cases. This can not be said enough, and it gives anyone suspecting that they could be suffering from the condition a good reason to get medical treatment. While death from the condition is rare, it can lead to a host of health problems that can easily, in turn, lead to a poor quality of life or even death. This includes high blood pressure, which can lead to stroke and heart attack. Even for the average person, the condition is likely to create fatigue and sleep deprivation, which is certainly not anything that is going to contribute to a greater quality of life.

Treatment

Most sleep apnea doctors will look first to the CPAP when it comes to treating the condition in their patients. It is one of the most popular and effective options available, although it takes some time for the patient to get used to sleeping with the machine. Essentially, the device forces pressurized air into the patient's airways, which does not allow their condition to choke off their lungs. In this way, they are able to get a consistent flow of oxygen throughout the night, which eliminates the effects of the condition. Of course, sleeping with one of these devices is not the most comfortable thing in the world, which is why doctors encourage their patients to look for ways to reduce their sleep apnea in other ways while using the CPAP in the meanime.

Reducing Effects

While sleep apnea is not always curable, many patients can almost wholly eliminate the effects of the condition by making some lifestyle changes. Some of the largest risk factors include being overweight and consuming alcohol. If you smoke, you may also be at greater risk for the condition. If your doctor has recommended using a CPAP machine for your treatment, you may want to consider making some lifestyle changes as well, which could potentially lead to no longer needing the use of the device down the road.

{ Comments are closed }

How To Stop Nightmares In Adults

Nightmares run the range of strange to unsettling to downright terrifying, often staying with us long after we have woken up. While it may be easy to write off a nightmare as something unimportant, nightmares (as well as dreams) are often windows into the subconscious mind. When nightmares become too much to handle, however, some proactive approaches are required to stop nightmares in adults. Occasional nights are a natural function of the brain, but if you feel like nightmares are taking over then these tips will help.

Nightmares cause physiological changes in the body that easily disturb a normal sleeping pattern. Many people wake up from nightmares in the middle of the night and have difficulty going back to sleep. This is sometimes accompanied by an increased heart rate, sweating, a feeling of anxiety, headache, and nausea. Oftentimes the imagery of nightmares begins slipping away as soon as someone wakes up, leading to sleepless nights trying to piece together what caused the reaction in the first place.

Nightmares often cause one to feel tired, groggy, irritable, and generally uncomfortable through the day. Waking up from a nightmare often causes mild confusion and disorientation that distracts from important tasks throughout the day. This is one of the primary reasons that it is important to stop nightmares in adults; something damaging occurring in sleep can affect work, family, and personal well-being in a long lasting way.

Nightmares are often caused by unresolved issues, so one of the first steps to stopping nightmares is to address those issues carefully. This includes a wide range of behaviors such as addressing relationship issues, talking to someone else, creating lists of short and long term goals, seeing a therapist, and making general lifestyle changes. Some people find it helpful to keep a dream journal to identify patterns in nightsmares.

For example sometimes the content of nightmares is very clear; Someone afraid of losing their home might have a nightmare about getting the foreclosure notice. In these cases it's easier to pinpoint the fear involved in the nightmare and strategically approach it. That person might not be able to suddenly produce money to secure their home, but they can plan and take steps to feel more secure. More ambiguous nightsmares may contain a wide range of images and sensations that are not specific or are difficult to remember. In these cases seeing a therapist or working on reducing stress levels can help decrease the nightmares.

Reducing stress is one of the easiest ways for adults to stop nightmares. Meditation, yoga, exercise, massage, mindfulness techniques, and general time spent on the self are all healthy ways to remove stress. When the body and mind are less stressed the chances of nightmares decrease. Changes in diet or the use of a sleeping supplement may also aid in getting rid of nightmares in adults. As always a comfortable bedroom area focused solely on sleep helps adults leave worries and issues behind and focus on restful and satisfying sleep without nightmares.

{ Comments are closed }

Sleep Is the Cure for Many Problems

We turn more and more to medications to solve our health problems. Although they usually can correct symptoms, they do not need to properly correct the problem that is causing the problem. Many problems can be made worse by sleep deprivation and some may look like one health issue and actually be a sign of a sleep problem.

Is it depression?

Many people who have a sleep issues have the same symptoms of depression. If you are tired all the time this could be due to sleep apnea or sleep deprivation as much as depression. If you wake in the morning with a headache or feeling like your thinking is blurry this is a common sign for sleep apnea. You probably spend the night with your oxygen levels going up and down, this keeps the brain from getting the oxygen and blood it needs through the night.

Your memory needs rest to work.

Many people whether you are a student getting ready for a test or a person who thinks that if they work just a few more hours they will get ahead are actually causing issues with their memory. When we sleep we go into certain stages of sleep. We start the beginning of the night going into slow wave sleep, this allows our body to heal and grow by releasing several hormones including human growth hormone. Later in the night we go through cycles of sleep and REM sleep. REM sleep is where we dream and is also where we take information and move it from short term memory to long term memory. If you disrupt this cycle you may miss the renovation of your body and your mind.

High Blood Pressure, Diabetes and other conditions.

Try holding your breath. You will feel your heart start to pound and feel pressure building in your chest. Now imagine doing that all night long. Some people may only do this during certain positions or during certain stages of sleep. Other people do this all night long and get worse as the night goes on. The heart is stressed and has to work harder every time you hold your breath. Each time you are unable to breathe you cause stress. This stress releases cortisol which causes you to stress. This contributions to increase in your blood pressure and blood sugar.

Keep a diary see if your sleep is affecting your health.

We really do not think about how much or how well we sleep. Keeping a sleep diary will help you to determine if your sleep habits or your sleep quality is contributing to your problems. You should keep it for at least two weeks. During this time you should document the time you go to bed, how long you think it took you to go to sleep, the time you wake up and how long until you get out of bed. You should also document any time you get out of bed during the night and for how long. I would also keep track of how much caffeine you had consumed during the day, if you took a nap and for how long and any unusual strenuous activities you may have done.

In the end it is as much up to you as it is up to your doctor to figure out what is causing your health problems. There are times when you can find that the solutions to your problem may not need a medication as much as it is small changes in your lifestyle or maybe be evaluated for a sleep disorder.

{ Comments are closed }

Get Some Sleep Before You Go Into Debt?

We all know the results of excess credit card balances: high interest rates, penalties and a poor credit score. Sleep debt is the same. Your body tolerates a lack of quality sleep for only so long and then, just like your credit card being cut off because you did not pay the bill, your body begins to break down. The results can vary from a chronic treatable condition to diabetes, stroke, or heart failure. For many a sleep debt may result in extra pounds that just will not come off. So before you start a new weight loss program or drink lemon juice for a week for rapid weight loss, consider just going to bed. It may help you lose weight and get rid of that sleep debt.

Most of us consider sleep a natural part of our days. For many it is a cherished time when we crawl between the sheets and allow ourselves to fully relax and let go of worries, demanding schedules, and family responsibilities. However, for many of us easing our fast paced lives into the blissful dream-time and remaining in that deep state of sleep is not always easily completed. Sleep disorders affect a large portion of the population. It is often stated with a great sense of pride how little sleep someone got because they were working extra hard or celebrating extra long, but there is indeed a cost to late nights and early mornings. We all know the symptoms: baggy eyes, lethargic attitude, grumpy demeanor. But are these annoying results of sleep deprivation all that we should be concerned about? The answer is no. Weight gain and difficult weight loss are also serious health issues that may be a result from lack of quality sleep.

The link between weight loss loss and sleep disorders goes both ways. Being overweight can lead to sleep problems, while sleep deprivation can lead to exhaustion, poor eating behavior, and a shift in metabolism which puts on the extra pounds. We need approximately 7.5 hours of sleep a night. A recent study showed that men getting only 5 hours of sleep were twice as likely to gain weight as men getting more sleep. Many people believe it is a mental thing: “I can push through and I'm fine.” Or the other claim, “That's what coffee is for.” In truth, it is a hormone thing, and all the coffee in the world can not fix that. Ghrelin is a hormone that tells you when to eat. When you are sleep-deprived you produce more ghrelin, so your body is being told that it is hungry. Leptin is the hormone that informs you to stop eating. When you are not getting enough sleep you produce less leptin.

Getting an evaluation from a sleep specialist is an important step to guiding yourself back onto the path of health and wholeness. You can take a risk analysis developed by top sleep specialists, that consist of key questions, which have been scientifically validated so as to provide a better understanding if you are at risk for a sleep disorder, see URL. These include a basic BMI or Body Mass Index and a series of lifestyle questions. If it is determined that you are at risk for a sleep disorder in your personal report, the next step is usually a sleep test. A sleep specialist will analyze and evaluate this clinical data and if it is determined that you are suffering from a sleep disorder, the specialist will then develop a personalized treatment plan. Getting out of sleep debt is not so hard when you have experts helping you.

There are over 86 different sleep disorders which can seriously affect overall health and quality of life. Weight gain and weight loss are integral components of this quiet and often deadly health issue. Do not let sleep debt bankrupt your health. If you want to lose weight and have issues with sleep see a sleep specialist and find out if you are at risk. Rapid weight loss schemes do not usually work and your real problem may be in the bedroom. It may be the best weight loss program you ever tried without doing anything but falling to sleep.

{ Comments are closed }

Others Have Sleep Paralysis Stories, Too

We have all heard about it. The stories where someone tosses and turns, moaning, “I can not fall sleep.” Those who have a condition called sleep paralysis may find that they have no problem falling asleep, but may find that upon awaking, their body is nearly paralyzed, and that they may only be able to move their eyes.

Occasionally called the “old hag,” these stories have revolved around dozens of different tales. Contrary to popular belief, sleep paralysis has been around for a very long time and has been recorded consistently in history.

Those who find themselves constantly saying, “I cant fall asleep,” may find themselves facing dozens of different challenges. Once someone knows what type of condition they are facing, it becomes much easier to research and find treatment.

What Does Sleep Paralysis Feel Like?

Contrary to popular belief, experiencing sleep paralysis is not uncommon. Those who experience this condition say that it frequently happens after experiencing periods of stress. Sometimes, those who happen to face the problem can see hallucinations and can have what are experienced as “wake nightmares.” Essentially, it is almost like the body is frozen in a half sleep, half awake state.

There have been multiple reports of different experiences that others have faced as the result of this condition. Some people do experience seeing demons, although this is only reported as a hallucination. “The scariest part of it is that you can not control your body. Those who suffer from sleep paralysis are instructed to move their eyes and their face, but this is usually not possible, as the brain is not enough to function.”

Those who suffer from this condition may also experience the feeling of being “pinned down”, as one person describes it. Essentially, this is like a feeling of being tied down to a bed, mattress, or where someone is lying, without any visible restraints.

I Think I Have This Condition

If someone thinks they have the condition they should speak to a doctor promptly. This will be the best way to get treatment effectively. Additionally, it will also ensure that the condition is diagnosed properly.

Those who are facing this condition should know that there are medications and products available to treat it. However, before taking any of these products, one should always speak to a doctor. This will ensure the best treatment that is available and the most accurate diagnosis possible.

{ Comments are closed }

Sleep: The Sweet Oblivion and How to Reach It

This is something that we can all claim to be experts of but no one can is 100% right all the time. Here we are capable of dispensing advices as to how to get a good night sleep, but we are all haunted by sleepless nights at one time or the other. There are 1001 cure to counter this, but sometimes non of it works. The knowledge about the actual process of sleeping is still dismal at best, but we are gaining more grounded evidence and treatment strategies regarding sleep and sleep disorders.

What is sleep?

Sleeping is an active process where the body goes through a complex renewal and restoration matrix. It is a kind of cooling off period where the body is a state of active “shut down” where all the unnecessary catabolism and metabolism are slowed down. Thus in this state, the blood pressure is lowered, the pulse rate goes down, the respiration is lowered, and the brain function is coming to a slow rhythmic waltz.

There are two main stages of sleep:

1. NREM sleep (Non Rapid Eye Movement Sleep)

2. REM sleep (Rapid Eye Movement Sleep)

Each of these stages and the different sleep disorders (Insomnia and parasomnias) will be discussed in a post later. This post is more about going to sleep than sleep disorders.

A person generally requires about 5 -7 hours of sleep at least. But this amount varies from person to person. If that person does not get his / her lion's share of sleep the next day is going to be a hell to work through.

Sleep Hygiene

Sleep hygiene refers to a set of guidelines that can be taken to get a good night's sleep.

These include,

1. Setting up a regular time to go to sleep

2. Arrange a place of calm and quiet with adequate comfort

3. Avoid taking stimulants (caffeine, chocolate, alcohol, etc) or excess sugars before hitting the sack

4. Avoid places of loud noises or bright lights

5. Get regular dose of daily exercise

6. Have your meal about 2 hours prior to going to sleep

7. Avoid watching TV, using your PC / laptop or phone from your bed at that time

8. If you do not go to sleep by 2-3 minutes after you hit the sack, do not force it do something else to calm your self

So, you are not going to a peaceful sleep. What can you do …

There are several relaxation exercises that you can employ in these kinds of situations.

1. Leading and pacing

Do not try to force yourself to sleep. Try to woke your senses. Listen to the sound of the fan turning, the howling of the wind outside. Feel the sheets of the bed moving against your body. Smell the warm night air entering your body through the nostrils. And as you feel the, warm crisp air touching and caring your body, the sheets lulling you to calmness, and the sounds of the night cradling your head on the softness of the starry night, you are slowly drifting into an oblivion filled with peace, quiet and relaxation. There is nothing to worry about. There's nothing to trouble you. You are all alone and at peace with yourself and the world around you.

2. Vivid imagery techniques

{ Comments are closed }

Benefits of Orthopedic Pillows

In this article you will acquire insight to the benefit of orthopedic pillows. You will find that they are definitely worth the investment. Especially on the first morning subsequent to using your new pillow when you wake feeling energized after experiencing that long awaited blissful night's sleep.

The types of pillows available today are numerous. They are offered in a range of styles, shapes, colors, materials, designs and sizes. The primary considerations when purchasing a good pillow are your body type and your current personal requirements. Are you recovering from a surgery, looking solely for comfort, pregnant, suffer from sleep apnea, snore intensely or simply have pressure in your legs, arms, shoulders, back or neck?

Also, there are many different types of fabrics available: polyester, cotton, foam, memory foam, microfiber, buckwheat hull, beans, feather, down and water, for instance. The outer cover is basically secondary to the actual interior material. I highly suggest you explore specific orthopedic pillows based on your sleeping patterns or tendencies. If you wake up with a stiff neck, take a look at cervical neck pillows, and if you have stiff shoulders, then a side sleeper pillow is recommended. Maybe you wake up with sore legs or ankles and are in need of a leg and knee pillow that you place between your knees and alleviate a lot of stress in the lower body.

They are many brands available but one of the greatest resources I have found is TriCore simply because they have been in the industry for twenty years and offer an extensive product line. I guess you can call it one stop shopping for a good night's sleep. Considering sleeping is the only process that allows our bodies to regenerate and reenergize it definitely should be our number one priority.

There are very expensive beds that conform to our bodies and mattresses that can definitely allow us to sleep better but the greatest asset to pillows is that they are small and can address our personal needs wherever it is our necks, upper backs, lower backs, hips , knees ankles or even feet.

Orthopedic pillows are specifically designed for our precise sleeping styles. The three basic types are: on our sides … two out of three people; on our stomachs … which you usually see with infants and small children, and on our backs .. a contributing factor to snoring or sleep apnea.

The way you sleep, whether it is with a mate or just cuddled up with multiple pillows and blankets, affect your sleep quality. Two thirds of the people sleep on their sides and frequently wake up multiple times throughout the night with a frozen shoulder. Since this is my greatest tendency, I will often change the location of my pillows or my body position in the effort to obtain a good morsel of rest.

You also must consider your body type when purchasing a pillow. There are three types: ectomorph, tall and thin; endomorph, muscular with consistent width; and mesomorph, broad and thick through the whole body. This along with your sleeping styles listed above will help you determine the appropriate size and type of pillow or pillows.

I recommend that you first became aware of your sleeping style and define your body type. Also take note of any patterns of discomfort that you may experience over multiple nights. This will give you the best information in order to buy an orthopedic pillow. You will find that any orthopedic pillow will greatly increase your success in experiencing a good night's sleep and Tricore pillows offer almost everything you are looking for. GOOD NIGHT AND SLEEP TIGHT!

{ Comments are closed }

Natural Sleep Aids – Great Ways to Help You Fall Asleep

Sleep is an important activity in your everyday life. It helps restore lost energy and repair tired muscles. You need to keep a healthy sleep routine to make sure you are prepared to handle whatever you have to do for the next day. The human body needs long hours of rest so it can fully recuperate especially after a long and tiring day at work or school. It is the only time your body can shut down and your brain can do minimal work. People have many questions regarding the importance of this activity. Here are some of them.

What happens if you do not get enough sleep?

You become weaker and you will not have enough energy to last through the day. Your thinking becomes cloudy, making you less alert. You will find yourself incapable of making the right decisions or actions, thus affecting your relationships. Whenever you stay stay late at night, you are not letting your body replenish its cells. It is like a computer, you need to turn it off or it will overheat under continued use. If you continue to keep yourself awake, your body grows more tired, opening you up to illnesses.

What if you can not fall sleep?

People who have problems with sleep usually complain they do not get the urge to rest. In this case, the brain is still busy attending to things to keep you awake. Most kids, nowdays, spend so much time in front of the TV or their computer late at night. Others love eating or drinking stuff they do not know can keep them awake.

How can you urge yourself to fall sleep?

If you do not want to take any pills for sleeping, you can rely on natural sleep aids. These are things to help you fall asleep without adding something in your system.

Sleeplessness means your body is still occupied with lots of thoughts. You need to keep away from things that make you continue using your brain in deep thought. Stay away from the computer and TV on a set time. Relax in bed and think of calming images to help you drift into dreams. Stop watching terrifying films before you sleep. These give you images that will keep you alert at night.

Sometimes the problem is your body is not too tired. You can do some stretches and exercises as natural sleep aids. Just like how you keep falling asleep in class, find something to tire your eyes out. Read a book until you feel drowsy.

Caffeinated drinks are stimulants to keep your senses awake. Coffee is not the only source of caffeine as you can also get them from specific flavors of tea and soda. Start a cleanse in your system and try drinking water as substitute. You may also try including tryptophan-rich foods in your diet. Tryptophan is an essential amino acid that helps in producing melatonin. This hormone helps regulate your sleep cycle. You can get this from brown rice, milk, cheese, and chicken.

{ Comments are closed }