Browsing: Sleep Snoring

The Right Pillow Can Help You Rest Better

Most people do not allocate enough hours each night for sleep. Then they do not sleep well and they wake up tired and irritable. It can be hard to get through the day when you are sleepy and suffering from fatigue. Doing all you can to make sure the time you carve out for sleeping goes well is important. You do not have to just deal with it or take sleep aids to rest well.

Changing Pillows

It may be time to change pillows so you can start to sleep better. Then you can wake up refreshed, alert, and reach to tackle your day. Both your mind and your body will benefit when you sleep better. Changing to a miracle bamboo pillow may be exactly what you need to get things in order. Most people notice significant improvements the first night!

Memory Foam

Each of us has a different body shape and a way that we sleep. Part of the value from a miracle bamboo pillow stems from it being made from memory foam. It is going to form and contour to the shape of your boy and the way you lay on it. Since it forms to your body and not you trying to adjust to it, this will work for anyone better than your typical product.

It is also soft and relaxing to use. Since a miracle bamboo pillow is not hard and stiff, you do not have to worry about it being difficult to work with. You will stay cool and comfortable all night long because the design also helps to regulate temperature. One of the main reasons why people wake up at night is because they are either too hot or too cold.

Healthy for you

While you may wash your bedding often, there can be plenty of germs that stay on your pillows. Since a miracle bamboo pillow is both hypoallergenic and antimicrobial, you do not have to worry about such problems. You can sleep better, cut your risk of germs, and also cut your risk of itching while you try to rest.

Washing your pillowcase alone is not enough to take care of those common germs, dust mites, and more. Some studies show acne can be reduced with this type of pillow too because it is not exposing the face to harmful radicals while you rest on it.

Reduce Aches and Pains

Many people start their day with aches and pains around the neck, shoulders, and back. They do not realize this may be due to the current pillow they are using. The wrong pillow can cause the spell to be out-of-place while you sleep. It can put too much pressure on the neck region. Switching to the miracle bamboo pillow may the change to put an end to the problem.

Cost

The price of a miracle bamboo pillow is more than just a regular one you will buy at a local retailer. However, it is going to gently cradle your head and offer support in all the right places. This includes your neck, spine, and shoulders. The product is made from high quality materials so it is going to hold shape and last for a very long time.

It is worth the investment as you will sleep better, reduce common problems due to pillow issues, and enjoy the way it feels. You simply can not put a price tag on how good it feels to wake up feeling wonderful and knowing you slept very deeply. The prices can vary based on where you buy. Compare pricing to get a great deal. You should also look for free shipping offers.

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How To See Clues That A Person Lacks Sleep With Early Warning of Health Issues

Signals of a Lack of Sleep or Improper Sleep

If one is not simply getting enough sleep, the body extremely begins revealing outside indications. Among the very first indications of being denied of your sleep is feeling tired through the day.

Somewhat surprising to some, another indication is, if you are able to lie down at night and fall sleep in 5 minutes or less. While some people believe this is excellent, having the ability to go to sleep so quickly. It typically indicates that you are simply without enough sleep or a good enough restful sleep.

Some other active individuals experience Microsleeps or a condition where you experience brief bursts of sleep in an individual that is active, possibly monitoring a computer screen or even driving a vehicle. These unintended bursts are very brief, we are talking a split second as when a head snaps or quickly nods or even as much as 30 seconds at a time; but a loss of attention as this can be a serious safety issue in some circumstances. Your absence of sleep can trigger you to feel dazed, raising your threat of falling asleep at your desk or behind the wheel of your cars and truck. When this effect occurs, often you may feel as though you do not know exactly what simply took place or that you were not actually there for that quick time.

Lots of people who are denied of sleep typically discover that alcohol actually affects them more so. When some individuals are not well rested, they are more vulnerable to feeling the results of consuming liquor more.

You will also discover that they do not work really well for you if you turn to consuming caffeine in beverages and other types of beverages to keep you awake. This is due to the fact that your Sleep Debt becomes so high.

Sleep Debt is the variety of hours of sleep your body is doing not have due to not sleeping enough. This number in fact increases each night you do not sleep effectively. A good character is that you can lower your Sleep Debt numbers when catching up or restoring your sleep patterns.

Other signs of sleep deprivation coordinator of snoring, suffering with leg cramps or experiencing those t sensations . When sleeping your breathing patterns could change causing the grogginess in the next day too. Sleep labs are often recommended to verify and are most helpful. This method you can track when you experience a great night's sleep and when you simply can not sleep. Experts also suggest keeping a journal for a 2 week duration, this method you can get a great summary of how well you are, or are not, sleeping.

How Lack of Sleep Affects Your Health

Absence of sleep has both physical and unfavorable results on you. Getting adequate quality sleep is vital.

Sleep Apnea – a breathing issue that disrupts sleep, and can result in numerous sickness if left without treatment consisting of cardiovascular disease and stroke, Type 2 diabetes as diabetes prevails to individuals who have sleep apnea.

Your danger for both sleep apnea and diabetes are greater if you are overweight. Sleep apnea can make hypertension worse., Having sleep apnea makes it more difficult to lose weight.

Other Health Concerns from Absence of Sleep

1. Absence of sleep can lead to uninspired skin, great lines, and dark circles under the eyes. Persistent absence of sleep enables the body to launch the excess tension hormonal agent cortisol which breaks down skin collagen that keeps skin smooth and flexible.

2. Anxiety and stress. Individuals who do not get adequate sleep are 10 times most likely to establish stress and anxiety conditions. Also as stress can keep your brain hyperactive, stress increases risk of insomnia. If you are chronically stressed, it may be robbing you of sleep entirely.

3. Reduced immune function and higher threat for health problem. In accordance with the Mayo Clinic, when you do not get enough sleep your body immune system reduces, increasing your threats for capturing the influenza and acute rhinitis or the common cold.

4. Increased danger of heart angina, stroke and attack. Enduring insomnia is connected with increased heart rate, boost in high blood pressure and greater levels of particular chemicals related to replacing that can put additional stress on your heart.

5. Increased threat of mishaps and death. Absence of sleep affects your concentration, making it more difficult to remain focused when driving.

6. Increased danger for breast cancer. A connection in between much shorter sleep patterns and an increased danger or recurrence of breast cancer growth has actually been discovered.

7. Hypertension. High blood pressure can be connected to much shorter sleep cycles.

8. Weight problems. Individuals who have the tendency to sleep less are most likely to eat way too much and make bad food options.

9. Absence of libido. Males and female who do not get adequate sleep or quality sleep typically have lower sex drives and are less thinking about sex.

10. Boosts tension. Absence of sleep adds to more tension, which in turn results in less sleep.

11. Disturbs great state of mind that result relationships. Those who get a bad night's sleep frequently feel irritable and moody, which they frequently forecast onto others.

The very best recommendations for anyone who is having difficulty sleeping is to obtain aid medical advice from your physician, if you do not your health can really be affected and you might end up with a severe health issue.

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Why Do Women Need 7-8 Hours Sleep?

Why is sleep important to women and what has it got to do with Fashion?

Sleep is considered to be one of the most important practices in a human beings lifetime – Without the correct amount of sleep, we feel tired, irritable and unable to concentrate. Does this sound like you right now?

I've made a note of every Fashion icon of daily amount of sleep and wanted to see if this is the amount that you're getting every night?

Here's a list of some well Fashion icon in the world who make in their duty to get enough sleep:

Jennifer Lopez – 8 Hours
Lauren Conrad – 9 Hours
Gwyneth Paltrow – 7 Hours

So here we can see that some of the most successful women are taking full ADVANTAGE of their time to sleep. So why are not you? What is stopping you from getting 7 – 9 Hours of rest each night?

A snippet of information from the huffingtonpost.com says the following about benefits of a good night's sleep, “You need sleep because it's when your brain and complex nervous systems perform much-needed daily maintenance on themselves. better emotionally and stabilizes your blood sugar “. Feeling great in the morning can only serve to having a fantastic day!

So what has this got to do with Fashion? Well apart from feeling better and banishing those under eye circles, it can actually influence what you wear in the morning. If you feel tired and irritable in the morning (due to a lack of sleep) it's more likely that you will wear darker colors as it reflects your mood.

It can also reduce stress levels, (health.com) released a snippet of information from Dr. Jean who advises that it can reduce stress levels and significantly reduce the chances of heart disease, “Sleep can definitively reduce levels of stress, and with that people can have better control of their blood pressure,” Dr. Jean says. “It's also believed that sleep affects cholesterol levels, which plays a significant role in heart disease.”

So what can you do about it?

There is no simple 24 Hour fix, but if you implement and repeat the below three points religiously, it will dramatically increase your sleep effectiveness by 69% depending on sleep studies in 2 weeks time:

Have some wind down time. An hour before bed, turn off the iPhone and TV. Then read a book or do something that does not involve an LED screen before bed. This will dramatically help your mind ease off and prepare for rest.

Get some pyjamas. Believe it or not, pyjamas can play a massive psychological part in the effectiveness of your sleep. It's just like going to work or going out for the night, do not you feel more comfortable when your dressed for the occasion?

Cold is better. A cold room is much better than a warm room, so before you go to bed make sure the heating if OFF so your mind and body can completely relax.

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Effective Therapy For Treating Sleep Apnea

If you have been experiencing fatigue during the day yet you normally have enough hours of sleep at night, it may be possible that you may be having a sleep disorder. One of the most common sleep disorders is obstructive sleep apnea. When you have this condition, you may not be aware of it but it negatively affects your health. This is because it interferees with your sleep which lowers your concentration during the day. It is however important to note that you can sleep well despite having the condition by using CPAP machines.

Understanding Sleep Apnea

Sleep apnea refers to a sleeping disorder which causes you to stop breathing for short periods of time during sleep. You can stop breathing a few times each night and if your condition is severe, your breathing may get interrupted hundreds of times per night. Each time you stop breathing, your brain is forced to come out of deep sleep in order to enable you to breathe again.

Obstructive sleep apnea is the most common type of sleep apnea which occurs when the airway gets blocked. When you sleep, the muscles on your throat relax and the soft tissues on your throat may fall on the airway though blocking it. The lack of oxygen reduces the flow of blood to the brain which causes it to get out of deep sleep in order to motion to the muscles responsible for breathing to take in air. You will there before be awake for a brief moment as you take in a deep breath which opens up the obstruction.

Symptoms Of Sleep Apnea

When you have sleep apnea, you will be sleepy during the day and you may also be irritable due to the lack of proper rest. You may also experience headaches in the morning since the oxygen that flows to your brain keeps getting interrupted. When you wake up briefly to take in a deep breath, you will normally snore or grunt very loudly. Your partner or family members can have their sleep disrupted due to these noises.

Risks Of Obstructive Sleep Apnea

You can be at a higher risk of suffering from obstructive sleep apnea if you are overweight. This is because you may have excess soft tissues on your throat which can end up obstruction the airway as you sleep. You may also naturally be at risk of having OSA if you have a large tongue or a narrow throttle that easily gets constructed. As you grow older, the risk of having OSA increases since your throat muscles become weaker and can collapse easily.

CPAP As A Solution

If you suspect that you may be suffering from obstructive sleep apnea, it is a good idea to book an appointment with a sleep therapist. The therapist will carry out a sleep study on you by placing monitors on your body.

The monitors will help the doctor to determine your heart rate and blood pressure among other things. This test will determine how much the OSA is and whether CPAP machines will be the most effective treatment for you. The doctor may also try different machines on you in order to recommend the machine that will give you the best results.

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A Short Nap Can Optimize Your Performance

That big reception is coming this evening. It is crucial that you are fully present, alert and engaging for this event. You have to be on your game mentally to impress the dignitaries coming to the event. At around 3:30 PM, you begin to feel fatigued. You search for ways to stay wake and maintain your alertness. That old standby, caffeine, comes to the rescue. The problem is that it wears off and you have to keep consuming it to sustain the effect.

In your caffeine-supported state, you appear mentally alert and very jittery, not the relaxed and confident person you were having to be. Your guests are not too impressed and to make matters worse, you can not sleep that night due to a caffeine overload. Next time, try taking a nap for about 20 to 25 minutes. Find a quiet corner somewhere and snooze. Keep it to 20 minutes or you'll start to engage deer sleep cycles that will leave you feeling groggy.

A 20-minute nap can recharge your batteries better than a cup of coffee; it will last longer and without the side effects. You will be as alert and energetic as you were when you arrived for work in the morning. Your mind will also be clear of all the clutter that added to your stress levels during the day. A nap can also enhance your senses, making you more aware of everything around you. You will appear alert, relaxed, engaged and enthusiastic.

A nap will improve your mood, so you'll approach the events in a positive state of mind, which usually produces better results. Sleep helps your body to regulate the serotonin in your brain to counteract the anxiety or irritability that developed from other events.
Your stamina will also be increased, so if the event you are preparing for is a race or some other athletic competition, you'll find you can keep your energy up longer. No need to sleep in late on the day of the race; just take a nap beforehand.

If the event you are preparing for is an exam or other form of test, taking a nap before each study session as well as before the event itself will increase your ability to absorb information and recall. Staying refreshed helps to keep you going to avoid the crash that happens when you burn out, or stay up late to cram for the exam. Your mental performance and memory recall of important information will improve.

Insufficient sleep is attributed to a wide range of health issues. The stress of battling to stay wake after too little sleep causes the body to release the cortisol hormone, which helps us fight stress events. Continued raised levels of cortisol can lead to a weakened immune system, poor mental performance and glucose intolerance among other things. These conditions increase the risk of heart disease and diabetes. A short afternoon nap is like releasing the pressure valve. If you're feeling really stressed, take a slightly longer nap to allow the body to relax and return the hormone levels to normal.

If you're drowsy on a long drive, you may stop regularly to fill up with coffee and to treat yourself of the previous cup. Try taking a 25-minute nap immediately after drinking the coffee. You'll wake up right about the time the caffeine kicks in, your alert levels will be very high, and they'll stay that way longer. Finding a place to take a nap can be challenging sometimes, but be creative and you'll be rewarded with a fresh, positive outlook each time.

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How to Sleep Better: Studies on Eating Healthy Fats

The link between what we eat and how we sleep is closely related, especially when it comes to consuming healthy fats.

In an article from the journal “Endocrinology – An Integrated Approach” (endocrinology deals with the glands and hormones), the author notes that all hormones are made from cholesterol. This includes estrogen, testosterone, progesterone, adrenal gland hormones, vitamin D, and the sleep hormone melatonin.

Eating healthy fats with our meals can play a vital role in helping us sleep better and achieve greater health, as these provide the basic building blocks for cholesterol production and hormones. The best fats to eat are nutrient rich foods like eggs, natural butter, salmon, sardines, shrimp, cod liver oil, avocados and coconut oil.

Dr. Joseph Mercola, a physician trained in both traditional and natural medicine who provides up-to-date natural health information says: “If you're confused about cholesterol, it's not your fault. decades, and many have diligently cut all cholesterol-rich foods (which are often also nutrient-rich foods) from their diets as a result. ”

For good heart health, Dr. Mercola says to: “Replace harmful vegetable oils and synthetic hydrogenated fats such as margarine with healthy fats, including olive oil, butter, avocado, pastured eggs and coconut oil (remember olive oil should be used cold only – use coconut oil for cooking and baking ). ”

Dr. Natasha Campbell-McBride, MD, says: “Hormones accomplish a myriad of functions in the body, from regulation of our metabolism, to energy production, mineral assimilation, brain, muscle, and bone formation, to behavior, emotion and reproduction … People who bodies are unable to produce enough cholesterol do need to have plenty of foods rich in cholesterol in order to provide their organs with this essential-to-life substance. ”

Milk is well-known for its positive effects on sleep, and dairy foods contain cholesterol, however some people are not able to digest dairy well and are better able to assimilate fermented dairy foods. Milk also has the benefit of containing calcium, which has been found in studies to soothe insomnia.

In one study from the European Journal of Clinical Neurology, researchers tested the use of milk that was fermented with yogurt cultures for its effect on sleep quality. They discovered that there was a significant improvement in the time needed to fall asleep, as well as a reduced number of night time awakenings for the participants who drank the fermented milk daily. No significant changes in sleep were observed for the placebo group.

Regarding the use of minerals for better sleep, one study called “The Nutritional Relationships of Magnesium”, notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling sleep. The classical sign of magnesium deficiency is insomnia characterized by falling sleep easily, but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.

A balanced calcium magnesium ratio is important to overall health, and these two minerals should be taken together for best results, in a two to one ratio with twice as much calcium as magnesium. The original research on this recommended statement appeared in 1935 in the Journal of Physiological Reviews.

In summary, eating good healthy fats and also taking enough sleep-inducing minerals, can be a good combination for achieving better sleep.

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Can’t Fall Asleep? Here Are 5 Ways To Help Keep Those Eyes Shut For The Night

Get Out Of Bed

Okay, and go binge on a delicious dessert in the frig, right? No. If your mind is twirling with ideas like mine does, it is best sometimes to just get up out of that comfy comforter and write those thoughts down. Whether that be a to do list for the next day, things you had forgotten about, ideas on art or writing or even how that barista did not give you enough change – write it out! Putting those thoughts on paper help your mind to expel them so you do not have to lay there thinking about it over and over again with the examples of those epiphanies still being there in the morning.

Do not Want To Get Out of Bed? Well Then Pick Up Your Cell Phone!

We do not pay an exasperating amount of money for smart phones these days to just use for texting and emojis. You can use different apps – like reminders, notes and a calendar – that are typically embedded in the phone when you purchase it. So when you're feeling it's too cold or you're too comfortable to force yourself out of bed, reach over for your phone and type it out or even talk it out to your phone navigator like Siri!

Take A Bath

I know that oftentimes when I'm stressed and feeling overwhelmed, that I just need a way to calm down, and a nice, warm, bubbly bath is a good way to achieve that. Your mind may just need a break. If it's nothing imperative for you to remember for the following day, go for a soak. Using different oils or bath products containing lavender or sage can help calm your mind down. According to an article on The Huffington Post, “relaxing in a warm tub slowly increases your body's temperature.” When you hop out and it returns to a cooler state, your brain releases melatonin, triggering bedtime. ” I personally never see a negative to taking a relaxing bath, just do not fall sleep in it!

Noise Is not Always A Bad Thing

Although I do not condone keeping a TV in the bedroom, sometimes a little bit of low volume noise is what you need to help you drift off into sleep. I know for myself, pure silence allows that voice in my head to get louder when it has something to say. I have found that putting some relaxing music on can disrupt the persistent thoughts. You can use phone apps, like Pandora, to find a station that suits your fancy for relaxation, as well as any calming CD's you may have lying around. If all else fails and the only thing you have for some noise is a TV in your bedroom, turn it on and to a station that you would prefer to sleep through than watch and make sure the volume is low. Sometimes all it takes is just a little bit of noise to defuse the mind from over thinking.

Meditation

This is my go to when everything else fails, and quite honestly, the one I use for myself the most. There are many different forms of meditations that are helpful for a multitude of things. As much as I'd love to live deep into all of its benefits, for right now, we'll stick with it helping you fall sleep. It may not happen the first time you try this but do not let that deter you, it's just a matter of really letting your mind go which is not always simple. First, take long, deep breaths in and out – I'm talking letting your stomach rise and fall type of breaths. Focus on those breaths as you breath in and out. Do not let your mind go anywhere else. If those initial thoughts start to try to crawl their way back in, just mentally acknowledge them and let them float by while you focus on your breathing. Although of course your eyes are closed, try to take the vision of your mind to the center, right between both eyes. I often see a dim, somewhat circular light there at first. Take your focus there as you breathe. Do not give it much thought, but just try to keep your focus there. Any images you may see or words you may hear, just let them do their thing, no matter how off the beat path it may be. Do not try to over think anything or snag onto one of the random thoughts or images that pass through to analyze what it means. Just “watch” them calmly until you peacefully drifted off into sleep. Like I said, this may take a few tries, even still for me. Sometimes my mind is on a mission to keep me wide awake and I have to start over again on my meditation until I really let it go. The more you do it though, the easier it will work for you.

I hope this helps! What are natural ways that help you fall sleep?

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The Surprising Benefits of A Good Night’s Sleep

Sleep is one of the best things for our health, and waking up after a good night's sleep can leave us refreshed, energized and ready for the day.

However, sleep is one of the things that can often be overlooked in today's society, even though there are a number of surprises benefits of a good night's sleep. According to expert expert Shawn Stevenson, millions of us are chronically sleep-deprived today. He goes on to say that sleep deprivation can lead to immune system failure, diabetes, cancer, obesity, depression, and memory loss just to name a few.

He says the best time to go to sleep is by 10pm, which is the time that melatonin kicks in for adults and you begin to feel sleepy. Melatonin is a hormone that regulates your sleep and wake cycles. It is between 10pm and 2am that you get the best quality of sleep, and your body repairs itself.

There is also an economic impact of lack of sleep. The Sleep School (thesleepschool.org), says that “poor sleep costs the economy £ 40 billion each year”. The Rand Report (2016) looks in detail at the economic impact of too little sleep.

Sleep has been shown to help with the conversion of short-term memories into long-term memories, and assist with our level of creativity. Health.com cites that researchers at Harvard University and Boston College found “people seem to strengthen the emotional components of memory during sleep, which may help spur the creative process.”

It also sites a Stanford University study linking 10+ hours per night of sleep with increased performance, more stamina and less daytime fatigue among college football players.

For me personally, it's only been recently that I've really started to understand the surprising benefits of a good night's sleep. Before changing my sleep habits and going to bed much earlier, I found, most of the time, I would feel lethargic during the day, was constantly exhausted, and had limited focus.

Going to bed before midnight and having between seven and nine hours sleep on average means I now have more energy during the day, better focus and I'm more productive than before.

Lack of sleep can have a serious effect on our cognitive functions, mood and over time can contribute to chronic conditions from CFS (chronic fatigue syndrome) to cancer. Research suggests the optimum amount of sleep we need per night is 7-10 hours.

So try this for the next seven days:

1. Go to bed before midnight and get a minimum of 7-8 hours of sleep. If you have trouble sleeping at least take the opportunity to rest your body as much as you can in bed.

2. Keep a note over the week of how you feel, how you function during the day and how you interact with those around you

3. At the end of the week reflect on what you need to do to improve your pattern of sleep

Sleep well!

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5 Natural Ways To Improve Your Sleep

Getting a good night's sleep can be refreshing and rejuvenating. For millions, though, a good night's sleep looks just out of reach. People of all ages across the globe suffer from occasional to chronic insomnia.

Insomnia is a condition that interrupts your ability to fall sleep or stay sleep. If you are suffering from this sleep disturbance, you may be hesitant to turn to harsh medications to help you fall sleep. Here are 5 ways that you can help improve your sleep naturally.

Eliminate Caffeine

The morning cup of coffee seems to be a staple beverage for many people. However, caffeine is not just in coffee. Caffeine can be hiding in the cola you drink, the tea, and even some of the foods you eat. While eliminating caffeine out of your diet 100% may not be possible, try to limit your consumption of caffeine to the mornings only. Prevention Magazine tells us that ingesting caffeine, even 6 hours before bedtime, can disrupt sleep.

Exercise

Not only does exercise help you maintain a healthy body weight and better mental outlook but a Sleep Foundation study found that those who exercised were less sleepy during the day and slept better at night.

While a new exercise routine may leave you a little tired at first, regular exercise will give you more energy and help you fall sleep at bedtime. This may have to do with the chemicals released by the body when you exercise. The neurotransmitters released by the brain during exercise have all sorts of beneficial properties and improved sleep is one of them.

Meditate

Meditation has a restorative effect on the brain. There are all sorts of benefits that meditation can have for a person. Many of the benefits of meditation include reduced stress and a better ability to cope with difficult issues in one's life.

Meditation is also great for insomnia. A Harvard study found that mindful meditation assisted combat insomnia. It invokes a relaxation response in those who participate helping them relax enough to fall sleep quickly and stay sleep through the night. If you are not familiar with how to meditate there are many guided meditation audio programs that you can buy or check out from your library.

Sleep Hygiene

Sleep hygiene is a practice to help you sleep better at night. It has to do with environmental cues. Alaska sleep notes that these environmental cues should be taken into consideration if you are not sleeping.

• Use the bedroom for sex and sleep only

• No electronics

• Keep the room dark and quiet

• Keep your room cool

• Have a good mattress

• Set your alarm clock away from your bed

Get Up Every Morning

Getting up at the same time every day and avoiding naps helps your body follow a circadian rhythm. According to Verywell we need this to sleep well at night. There are two really important elements to this step.

1. Stop hitting the snooze and train yourself to get up at the same time every day. If you hit the snooze button once or twice (or 6 times), you are not really training yourself to get up at the same time every day. If you know you do not need to get up until a7: 30, stop setting your alarm for 7. Save yourself the 30 minutes of interrupted sleep and set the alarm for 7:30, get up the first time it rings.

2. NO NAPS. If you are not used to getting up in the morning, then this may be the hard part for you. Napping can throw you off for sleeping at night because you simply are not tired enough to get to bed on time. Skip the nap (and the caffeine), and stay up so that you can get a good nights sleep.

Now you have an arsenal of information that should help you fall sleep faster at night. Remember, finding what works well for you may take some playing around. So, if you do not get it right the first night or two do not give up.

These sleep strategies are proven to work. They just take time. Give them a few weeks and you should be sleeping soundly.

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Stop Hitting Snooze: Conquering Anxiety At Bedtime

The alarm clock is the hated, mortal enemy of millions of Americans, from college students to busy executives and everywhere in between. People have relied heavily on crutches like caffeine to keep them going through their exhausted days. Special alarm clocks to combat the accessibility to wake can be found in droves on online web retailers such as Amazon, including some that require you to step out of bed onto a pressure-sensitive mat in order to stop the shriek of the alarm.

What lies at the heart of this issue is the fact that insomnia is a downright epidemic in this country and indeed many worldwide. In an article published by the Centers for Disease Control and Prevention, headquartered in Atlanta, Georgia, their estimation puts 50 to 70 million Americans the victims of sleep or wakefulness disorders. This is an especially frightening figure in consideration of the dangerous effects of sleep deprivation on the human body. With a population of just over 300 million, this is also a sizeable chunk of the citizens of USA. The Anxiety and Depression Association of America estimates that 40 million Americans suffer from anxiety disorders. They also report that the majority of these 40 million Americans experience anxiety that affects their ability to sleep, and of these, three-fourths experience stress or anxiety because their stress or anxiety keeps them from sleeping. Americans are sleeping less and less, and anxiety is a common, destructive thread.

People suffering from anxiety-related sleeplessness are not going to have received the same advice countless times as they seek to battle their affliction. It's true the same information is pervasive because they are effective ways to battle the night time wakefulness that so many Americans face. Regardless, there are many still scouring the web and consulting their doctors for methods to get more Z's. Below are some thoughtful and medically informed approaches appropriate for nearly every sufferer of insomnia, but be sure to listen to your body and mind the guidance of your physician.

One recent complaint related to insomnia is that people just can not turn their minds off at night. Anxiety commonly sets in at night because, as we lie in bed and try to close our eyes, little else is happening to distract us. Whenever this happens to you, it could be beneficial to engage in a creative activity to help shut your mind off. The recent adult coloring book trend has become wildly popular because the practice is calming, while also producing beautiful pieces of art. This tiny accomplishment and the peace it offers to troubled minds has shown to be an effective solution for a busy night time mind. If coloring just is not for you, there are more alternatives still. Choose something quiet and still, maybe your snoozing cat, and do a quick sketch. If you're not artistically inclined, you can distract yourself with assembling haikus. These traditional Japanese poems are only three lines, so they are not a daunting or overstimulating task.

Meditation does not come easy to everyone, but mindfulness is a very simple form that has grown in popularity in recent years. One of the chief goals of mindfulness is to focus on positive thoughts and achieve a sense of peacefulness. Mindfulness has become a popular and effective strategy to manage anxiety problems in many Americans. Part of clearing the mind is realizing that troubling thoughts are fleeting, and that you have power over them. There are many available methods to study and learn about mindfulness and the techniques that can be employed. You can find mindfulness guides and journals at your local bookstore or an online retailer in order to learn and hone your practice. Another widely used technique to practice mindfulness is through a plethora of apps available on the iTunes App Store, Google Play, and other mobile stores. Calm is an app available for iOS and Android that offers a comprehensive guide as well as mindfulness meditation techniques, and even a nifty feature called the body scan practice.

If you anticipate that you will have trouble sleeping long before it's time to hit the hay, there are a lot of things you can do to help beat out your anxiety before it sets in for the night. Physical activity is a popular resource because it promotes the release of endorphins in the brain and helps you feel overall more tired, but be aware that you need to pick the activity that's right for you. Just like with an overall exercise regimen, it's important to choose an activity or activities that you actually enjoy, in order to stick with it. If you hate runs, for example, hang up the athletic shoes and have a twenty minute dance party in your bedroom before your nightly shower, for example. The movement and good vibes will promote positivity and help you come down from a long day of studying, working, parenting, or whatever combination. Stick to your bedtime routine and remember to never slack on taking proper care of yourself, including nutrition and hygiene.

Anxiety is one of the most common problems faced by adults and teenagers in the United States, and insomnia is often cited as the most common complaint received by doctors and therapists. If you're experiencing anxiety that feels inescapable, there is help. Talk to someone that you trust and seek medical attention. There's no shame in treating an illness, be it diabetes or general anxiety disorder. Following the guidance of your health care provider can help reduce the overall amount of stress you experience from day to day, and help improve your ability to sleep at night. For all the gaps in between, the advice within this article can fill them and provide a margin of supplement. Getting a good night's rest is absolutely vital to our health and happiness of human beings, so buy yourself a mandala coloring book, eat properly throughout the day, and practice excellent self care.

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Benefits of Chamomile Tea: Proven for Better Sleep and Good Health

Chamomile flowers are a member of the daisy family with their bright gold cones shining in the center of white petals.

With more than one million cups of chamomile tea consumed every day and supplements of chamomile capsules, liquid extracts, ointments, and essential oils in wide use, chamomile is one of the most highly used and research-proven medicinal plants. It has been studied for use with insomnia, heart conditions, colds, infection, skin eczema, upset stomach, osteoporosis, anxiety, sore throat, wound healing and more.

Chamomile for Sleep and Insomnia

Chamomile has long been used as a natural sleep aid and insomnia remedy. The powerful oils contained in its flowers provide a calming effect for sleeplessness, nervousness and anxiety. In one study, heart patients were given chamomile tea and then fell into a deep sleep. In another study with animals done in Japan, relaxation was increased and the time needed to fall sleep was significantly reduced. In an 8-week study of people with anxiety, chamomile was shown to greatly reduce symptoms and increase well-being.

Stomach Conditions Helped by Chamomile

Chamomile is one of the main “go to” herbs for digestive disorders like upset stomach, ulcers, diarrhea and gas. It helps to relax muscle contractions, particularly in the smooth muscles that make up the intestines. In one journal study from Switzerland, the herbal combination of iberis (an herb in the cage family), peppermint and chamomile were shown to be effective in the treatment of stomach indigestion, irritation and inflammation.

Eczema and Skin Conditions

Inflammation of the skin is broadly treated and remedied by topical chamomile preparations. It has the ability to penetrate into the deer layers of the skin and help with eczema and other skin inflammations. In a European medical journal, a cream with chamomile extract was tested against a hydrocortisone cream. After a 2-week treatment, the chamomile cream showed a mild superiority in effect over hydrocortisone.

Osteoporosis and Bone Health

In the Journal of Agriculture and Food Chemistry, chamomile extract was studied for its ability to prevent the bone loss that can occur as people age. Chamomile demonstrated the ability to help mineralize bone cells and showed an anti-estrogenic quality. The researchers noted that this may be due to chamomile having a quality as a possible regulator of excess estrogen in the body.

Calcium and Chamomile – A Winning Duo

Calcium is also directly related to our good sleep. In one study, called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling sleep. This same study says that “Muscle cramps associated with a calcium deficiency often occurs at night and without exertion.”

In another study published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase when most dreaming occurs. This study discovered that abnormalities in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency.

Summary

Anyone who has a strong allergy to plants like daisies or ragweed (with its tiny green flowers) should start with a very small amount of chamomile, whether using it as a tea, supplement or skin ointment. Most people can gain benefits from chamomile without any reactions. It is one of nature's most potent herbs and can help with calming insomnia, anxiety, muscle spasms, PMS, skin inflammations, stomach disorders, hemorrhoids, diarrhea, arthritis and more.

As a first line of defense against sleeplessness and insomnia, chamomile and calcium are good bets. Coming from the worlds of herbal and mineral sleep aids, they are normally taken safely without addictive qualities or side effects.

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5 Tips for Finding the Right Mattress

A good night's sleep is something everyone wants, but older beds can often keep people from sleeping soundly. Choosing a mattress is a very personal experience. Shoppers need to find something that is both supportive and comfortable enough for their individual tastes. Here are a few things shoppers should do when starting the search.

Establish a Budget

With any furniture purchase, it's important to set a budget before stepping into a showroom. Options vary broadly in price based on their features and the materials used. However, buyers should be realistic. Opting for the cheapest mattress in the store is not necessarily the smartest decision. Low-end mattresses can break down more quickly, forcing the owner to spend more money on frequent replacements. Set both an upper and lower limit to the budget and shop for mattresses in the middle of the range.

Take Time to Test Each Option

Most people spend at least six hours in bed every night. If buyers make a decision in a hurry, then they're sure to leave the store with a model they will not love. Rather than buying the first model that they sit on, shoppers should spend at least 10 minutes testing each model. This will give them an idea of ​​how support the structure is and should help them determine if the bed will be comfortable for a full night's sleep.

Speak to the Sales Staff

Most stores feature multiple models, each made with different materials. Without shoppers are familiar with the terminology, the options can quickly seem overwhelming. Rather than handling the search alone, speak with a member of the store's staff. They'll provide insight into the benefits of each bed while also helping shoppers identify which options fit their budget. Some may even be able to make recommendations based on shoppers' individual preferences.

Do not Go Alone

If someone is going to be sleeping in the bed alone, they can make the decision alone, but if they're sharing the platform with another person, it's best to bring that person along. The only way they'll know if the amount of support is comfortable for both them and their partner is to try the model out together. Plus, the added weight of another person can change the way the bed feels-what felt great with just one person may be less desirable when shared with a partner.

Ask About Guarantees

Many stores offer in-home trials or so-called comfort guarantees that allow buyers to return the bed should they find it uncomfortable after a certain number of nights. Make use of these guarantees and give the bedding an in-home test before committing to a model. If it does not feel like the right fit, return it and try another option.

Remember, sleep is important, and mattress quality can directly impact sleep quality. With these tips, purchasing a new bed and box spring will be a breeze.

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6 Reasons You Should Sleep In A Cold Room

Sleeping in a cold room is a good idea. According to scientists, sleeping in a cold room gives you a great experience. As far as your physical and mental health goes, getting a good night's sleep is vital. Appropriately, it's better to sleep in a cold room rather than in a hot room for many reasons. As a matter of fact, what you need to achieve is quality sleep. Given below are some reasons why you should change your habit and get a cold room to sleep in, according to science. Read on to know more.

1. It cures Insomnia

According to research done at the University of South Australia, if you sleep in a cold room, you can have better sleep. Aside from this, this habit helps you cure insomnia as well. The reason is that the core temperature of your body should drop for you to fall sleep. In other words, if you are finding it hard to fall sleep or stay sleep, you should try cold.

2. It Helps You Release Melatonin

Melatonin lets your body know that it is time to go to bed. Aside from this, this hormone also helps your body to stay young. As a matter of fact, the cold helps you produce more melatonin. Actually, what you need to do is keep your room temperature under 70 degrees F. Preferably, it should be around 60 degrees F.

3. It Keeps You Away From Metabolic Illnesses

According to research studies, if you want to burn calories while sleep, you may want to sleep in a room with a consistent temperature of 66 degrees F. Aside from this, this habit helps you raise the level of brown fat in your body. As a result, you can reduce your risk of certain diseases, such as diabetes.

4. Your Will Have a Higher Quality of Sleep

At night, if you are in a room that is too hot or too cold, your system will work harder to keep your body temperature regulated. According to a doctor, cooler temperatures are associated with deaf sleep. On the other hand, hotter environments tend to increase your wakefulness but reduce your slow wave sleepiness.

5. Be Naked

For a better sleep cycle, we suggest that you try a cold room. You may also want to remove all your clothing before getting into a cold room. According to a doctor, sleeping naked helps your body produce a higher level of growth hormones. As a result, you can have a deaf sleep, lower level of stress and so on.

6. It's Good For Your Private Parts

According to Jennifer Landa, cool air is better for your private parts as well. As a matter of fact, colder air prevails the bacteria from growing in your private parts. As a result, your body will not suffer from the yeast infection.

So, these are a few benefits of sleeping in a cold room. If you have not tried one before, we suggest that you do so today.

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A Dedicated Sleep Shop Is a Great Resource for Your Sleep Needs

A professional sleep shop should be utilized when shopping for sleep related products. Today, online shopping provides users with numerous “all-in-one” sites. Whether you are shopping for coffee, cleaning supplies, or baby apparel, there are sites that can give you options for all of these in one shopping experience. The question you have to ask yourself is whether or not any of these products were researched by the site itself?

If I'm searching for basketball shoes, I want a site that specializes in athletic shoes. I want store owners who research other options outside of the major brands like Nike, Adidas, and Under Armor. Find me low-cost alternatives that provide superior quality. Tell me what's wrong with the latest release from a major brand and point me in a better direction. Provide more than just a shopping cart.

We spend 1/3 of our lives sleeping, and it may be the single most important factor for our overall health. Healthy sleep habits improve our brain function for memory, learning, and overall mood. Our cardiovascular health is tied to sleep and we can maintain a healthy weight by having more energy for working out. People who get 8 hours of sleep or more also have a shown to have a stronger immunity to fight off illness.

A Sleep Shop understands that everyone sleeps in different positions and needs products specific for a side or back sleeper. It knows that some people have sensitivities that require organic or alternative materials to sleep on. Every day there is new technology being released to the market place that is tailor-made for improving sleep. Wearable technologies are becoming increasingly popular, but which ones provide the best data for sleep tracking? What are the best options to improve your sleep environment or your sleep hygiene?

The United States has also recently seen a dramatic increase in the number of bed bug infestations in both residential and commercial living spaces. Bed Bugs can dramatically affect your sleep due to their feeding activity at night, and they must be treated quickly. Thermal treatments are available that can save you the costs of a full extinction service.

The next time you need a new pillow, or find yourself suffering from sleep deprivation, look for sleep specific resources. They have researched all of the manufacturers, technologies, and materials available so that you can make a more educated decision to a huge shareholder to your overall health.

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What Snoring Treatments Are Available?

Snoring is a common sleep disorder that can affect all people at any age, although it occurs more frequently in men and people who are overweight. Snoring has a tendency to worsen with age. Forty-five percent of adults snore occasionally, while 25% are considered habitual snorers.

Occasional snoring is usually not very serious and is mostly a nuisance for the bed partner of the person who snores. However, the habitual snorer not only disables the sleep patterns of those close to him, he also disturbs his own. Habitual snorers snore whenever they sleep and are often tired after a night of what looks like quality rest. Medical assistance is usually needed for habitual snorers to get a good night's sleep.

What Snoring Treatments Are Available?

If you occasionally snore, you can try the following behavior changes to help treat the problem:

• Lose weight and improve your eating habits.

• Avoid tranquilizers, sleeping pills, and antihistamines before you go to bed.

• Avoid alcohol, heavy meals, or snacks at least four hours before you sleep.

• Establish regular sleeping patterns. For example, try to go to bed at the same time every night.

• Sleep on your side rather than on your back.

• Prop the head of your bed – not just your pillows – up four inches.

If none of the above mentioned behavioral changes help snoring, talk to your doctor. Otolaryngologists (ear, nose, and throat doctors) offer a variety of treatment options that may reduce or eliminate snoring or sleep apnea.

There are more than 300 devices on the market to help prevent snoring; however, none of these devices address all of the underlying anatomical problems that cause snoring (such as nasal obstruction and being overweight). Surgery may be needed to correct physical problems. Snoring and sleep apnea surgeries include:

• Uvulopalatopharyngoplasty (UPPP or UP3): A surgical treatment that tightens and restructures the flabby tissues in the throat and palate. This is often prescribed for people who have moderate or severe obstructive sleep apnea.

• Laser-assisted uvula palatoplasty (LAUP): A laser procedure removes the airway obstruction. This treatment is performed under local anesthesia in a doctor's office and is intended for snorers and for people with mild obstructive sleep apnea.

• Somnoplasty: This is a minimally invasive procedure that uses radio frequency energy to shrink excess tissue in the palate, uvula, and tongue tissue. This treatment can also be used to relieve nasal obstruction.

• Genioglossus and hyoid advancement: This is a surgical treatment for sleep apnea which brings the collapse of the lower throat by pulling the tongue forward.

• Septoplasty and turbinate surgery: This is a surgery to fix blockages in the nose and help air through the nose smoothly and quietly.

• Tonsillectomy: Removal of tonsils and adenoids may be needed to prevent snoring, particularly in children.

Other Treatments for Snoring

Continuous Positive Airway Pressure (CPAP): A patient may be fitted with a nasal mask which forces air through the upper airway. The air pressure is adjusted so that it is just enough to prevent the upper airway tissues from collapsing during sleep. The pressure is constant and continuous. This should help the person breathe better and sleep through the night.

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