Browsing: Sleep Snoring

CPAP Masks: Why You Need To Buy Them Carefully

When recommended CPAP or Continuous Positive Air Pressure therapy for the first time, most users get desperate to have more information about the CPAP masks, more than anything else. This therapy has been recognized as one of the most effective therapeutic options for the management of mild to moderate sleep apnea. What makes this particular item the most-discussed item in the equipment set?

Gathering more information about a component before you understand the therapy does not really make sense. Let us first try to get a grasp of what this therapy is all about. The rest will follow naturally.

ABC of therapy

This therapy essentially provides artificial ventilation to prevent the airway from collapsing and keep it open during sleep. This function is accomplished with the help of pumping in pre-set pressurized air directly into the lungs on a continuous basis so that the airway remains open and the patient can experience pause-free breathing during sleep.

Many components are involved in making the equipment work:

– Device that produces the pressurized air

– Mask that acts as an interface between the device and the user. It carries the air into the lungs and can be worn to cover the nose, mouth or both.

– Hose that connects the device to the mask.

What makes this component so important?

Although the desired results can not be expected from the equipment without all the components worked efficiently, the role of the sleep apnea masks is considered to be most important of them all.

To understand the ratione, one has to go deeper into the therapy. Its primary goal is to deliver the requisite amount of pressurized air into the lungs without any seepage or break. It is the job of the mask to do it. In case of air leakage, the effectiveness of the therapy is completely lost and discontinuation of therapy is the inevitable exit.

How comfortable is the component to the user? How convenient is it to use such a gadget? These are important considerations before purchase. In case the user finds any problem in such areas, chances are that the therapy would be restarted immediately

Which of these are suited for you?

Perhaps the only common factor shared by the different varieties available is that they are triangular in shape to suit the contours of the face. Yet people need various types since their sleeping and breathing habits differ. Some breathe through the mouth, while some prefer to sleep on the back. Thus, such considerations and preferences should be kept in mind, while making the purchase. Several types are available in the market. Some common ones are:

– CPAP nasal mask: This type suits practically everyone. Many sizes and shapes are available to suit the shape of the face. It covers the nose extending up to the upper lip. So that it does not shift during sleep, there are straps that go around the head.

– CPAP full face mask: Mouth breathers find it most convenient. Starting from the bridge of the nose it extends up to the lower lip covering the chin. For retaining its position during sleep, it has extra straps located at the level of the forehead and mouth.

– CPAP gel mask: Users allergic to silicone or plastic, materials Most tasks are made of, find such type most useful. In terms of comfort, this variety scores over others. Made from gelatin combined with a soft plastic conforming to the face snugly, there is however one major drawback. They may not last as long as other CPAP masks, which are made from harder plastic. The comfort-gel can be heated and molded according to the shape of the face.

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Improve Your Life Expectancy Dramatically: It All Starts in the Land of Nod

What do all of the worlds healthy centurions have in common? Is it diet, genetics, exercise, or even sun exposure? It`s probably some or all of those, but one major factor that definitely plays a huge role is sleep.

Many studies are now providing what scientists have believed for years. That people with poor sleep patterns through their lives die younger, but encouragingly the same studies show good sleep equates to a longer, healthier life.

Sleep is so important for us all as human beings. Don`t forget that we spend (or should spend) at least 1/3 of our lives sleeping. That`s 232,960 hours of sleep for an 80 year old.

This is more time than we`ll ever spend exercising or eating, yet it`s common for many people to consider sleep as a big, boring waste of time. However, the evidence out there shows just how vital it is for many, many functions and it plays a huge part in our health.

If you want to live long and prosper then the first thing you should do is look at your sleep quality.

A recent study based in China has shown that a persons perceived amount and quality of sleep reflects the duration of their lives. Based on 15,638 people, the researchers found that good quality sleep among old adults have implications for achieving longevity, and that health, sleep quality and longevity are all strongly linked.

Researchers from the University of California showed that you have a better chance of long term survival on around 6 hours sleep. This is potentially huge news for all those of you worrying about sleeping too little. This just goes to show that sleep quality not quantity is of utmost importance.

Many scientists believe that if we can stave off heart disease, cancer and autoimmune disorders then we can live to a ripe old age. And guess what, good sleep will help with all three of the big 3 killers:

  1. Heart disease . In a study containing 470,00 participants over 8 countries Professor Francesco Cappuccio states: “If you sleep less than six hours per night and have disturbed sleep you stand a 48% greater chance of developing or dying from heart disease.
  2. Cancer . New evidence shows how sleep can help cure cancer. Obviously there will need to be others treatments used, but this show the power of sleep. If sleep can fight cancer, just think what it can do for the rest of your body.
  3. Autoimmune disorders. These are problems that are not discussed as much as the other two but it`s still a major killer and a hidden killer at that. Sleep is now believed to be a cause and consequence of autoimmune disorders.

OK, so that shows the power of sleep when it comes to defending the body against killers, but we all want to live long and live an active, healthy lifestyle.

So, how does sleep help us through our lives. There`s no point in living till we are 100 if we don`t enjoy the last 40 years of our lives.

When I was suffering from bouts of insomnia, I noticed my alertness dropped, and my ability to learn new things also suffered. I`ma musician by trade and I struggled to create anything new which is dangerous when my livelihood depends on it.

Not only that, but other things such as feeling down and maybe slightly depressed. There`s many more reasons why you must start sleeping better tonight. Here`s a list of some of the health benefits of good sleep:

  • Improves memory
  • Prevents inflammation
  • Aids creativity
  • Higher intelligence
  • Be more alert
  • Improves weight
  • Have a better balance of hormones
  • Reduces stress
  • Lowers the risk of accidents
  • Prevents depression

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What Is Obstructive Sleep Apnea?

Obstructive Sleep Apnea (OSA) is a sleep disorder that involves a significant decrease or complete cessation of airflow while sleeping. It is the most common type of sleep disorder. It affects approximately 1 in 4 men and 1 in 9 women in the United States. Even with these staggering statistics, Obstructive Sleep Apnea is one of the most under-recognized disorders among doctors. As a result, approximately 80% of Americans with Obstructive Sleep Apnea are not diagnosed.

What are the symptoms?

1. Waking up in the morning and still feeling sleepy or drowsy.
2. Have difficulty staying awake while driving, watching TV or reading.
3. Snoring soon after falling asleep. (Not everyone who has sleep apnea snores).
4. Difficulty staying asleep.
5. Awakening with a dry mouth or sore throat.
6. Depression

Symptoms family members might notice:

7. Disrupted breathing that is interrupted by a long silence when no breathing occurs, followed by a loud snort and / or grass.
8. Impatience and irritability
9. Severe leg swelling, in some people.
10. Hyperactive behavior, especially in children.

Why is it important to treat obstructive sleep apnea?

Aside from the need for better sleep, it's important to treat obstructive sleep apnea because it can cause other serious conditions, both physical and psychological.

Untreated sleep apnea is associated with pulmonary hypertension, high blood pressure, heart disease, stroke, diabetes, weight gain, and certain mental illnesses like depression, anxiety, and sleep deprivation induced psychosis.

What Can You Do About It?

If you suspect you have Obstructive Sleep Apnea, be sure to consult with your physician as soon as possible. Fortunately, your physician can order a sleep study for you and you can find out absolutely whether you have Obstructive Sleep Apnea or not.

There are different types of sleep studies, but these are the 4 most common.

1. Polysomnogram – involves a stay overnight in a hospital or sleep center where a pulmonologist is able to monitor the amount of oxygen in your blood, air movement through your nose while you breathe, snoring and chest movements. They often also observe if you have abnormal limb movement to rule out Restless Leg Syndrome, which can also contribute to sleep problems.

2. Multiple Sleep Latency Test – is a daytime study that usually takes place the morning after the Polysomnogram. This test can provide further information that can help a physician diagnose other disorders such as narcolepsy, a disturbance of the central nervous system that causes sleep attacks.

3. Maintenance of Wakefulness Test – This is another daytime test that can take place the day after the Polysomnogram. Your ability or inability to stay awake can help determine if a safety concern.

4. Home-Based Portable Monitor – This type of test is becoming more and more common. This test requires use of a portable monitor while you sleep. The monitor will record some of the same information as a Polysomnogram, such as the amount of oxygen in your blood, air movement through your nose, your heart rate, and chest movements.

What Happens If You Have Obstructive Sleep Apnea?

If you are diagnosed with Obstructive Sleep Apnea, your quality of life will soon improve. The primary treatment for sleep apnea is the use of a machine that pushes air through your airway on a continuous basis to prevent the obstacles that have been impairing your sleep. It may take a few days to get used to the machine, but before you know it, you'll start to feel like a new person. It's important to get the right equipment specifically for you. Since no two people are alike, do not try to use someone else's equipment. Most insurance companies will help pay for the equipment, but even if they will not, you can get good equipment at a reasonable price at some online specialty stores.

If you have any other questions about Obstructive Sleep Apnea that were not answered here, feel free to post a comment below, and I'll do the research to answer your question.

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Sleep Disorders and Indoor Air Pollution: Is There A Link?

Fortunately, the answer appears to be 'yes'. Sleep disorders such as sleep apnea, twitching, and snoring affect millions of people every day. Until now, sleep disorder causes have been primarily focused on abnormalities or malfunctions in the body, genetic causes, and obesity. However, as people are finding varying degrees of relief from sleep disorders by cleaning up the indoor air in their sleeping areas, indoor air pollution is now being seen as potentially the main culprit. And that's good news, because indoor air pollution is something that can be fixed fairly easily.

More and more, the occurrence of snoring or other sleep disorders is being found directly related to the amount of airborne particles / chemicals present in the air. As recently as March of 2012, there was a study done by American Innovative Research Corporation with people that have COPD, testing to see if reducing / eliminating indoor air pollutants had an effect on sleep. The results showed conclusively that the test subjects who had an air cleaning system in the sleeping area got relatively good or better sleep and had less breathing issues the following day. Similar results have been found with regard to snoring. By cleaning up the air pollution in the home, there is less irritation of the tissues in the airway, which reduces emissions and allows the airway to remain more open (without these tissues touching while air goes past, which is what causes the snoring sound) .

One air pollutant known to get in the way of 'good sleep' is mold. Mold produces spores and mycotoxins, both of which cause all sorts of allergy-type reactions when they enter the nose, throat, bronchial and lung areas. There are serious health issues that can result from prolonged exposure to mold, but the more obvious immediate problem is inflammation of the tissues in the airway, which is one thing that causes to cause sleep interruptions. Does mold have a link to sleep apnea? Mold in the home may not cause sleep apnea, but as Dr. Steven Park states, “If you have an underlying sleep-breathing problem such as obstructive sleep apnea, you'll be extra sensitive to molds compared with someone without sleep apnea.” Wondering how to test for mold in your home? Simple mold air test kits are available to answer that question. These mold air test kits feature a test strip you rub on the wall, mail off in a postage paid envelope and in a few days you'll know for sure if your home has mold spores floating around, or not.

What else can you do to get good sleep? Well, instead of taking herbs, an easy, natural sleep aid is a quality air purifier that is 1) designed for removing mold spores / mycotoxins, and 2) quiet enough to be used in a sleeping area. One “sleep-oriented 'air purifier that is we have found perfect for mold concerns and cleaning up the air in your home in general is the Blueair 450E. negative ions to further purify the air, activated carbon to remove chemical vapors, and an available lifetime warranty. to grow in your home and that's a problem that needs to be found and fixed.

As always, if you have any questions, give us a call at 1-800-701-2513. The expert staff at Air Purifiers and Cleaners.com is standing by to help.

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Tart Cherry Juice – Drink Your Way to Overcome Insomnia

The major concern faced by the majority of Americans is none other than the inability to fall sleep or stay so. The severity of this condition leads to fatigue, weakness and other complications. According to the doctors, inadequate sleep results in various diseases or illnesses like obesity, diabetes, cardiovascular arrest, depression and even machinery or motor vehicle associated accidents.

The European Journal of Nutrition came out with the benefits of tart cherry juice being called as the best solution for a good night sleep. Researchers came up with a new finding that two glasses of tart cherry juice every day helped the adults to sleep 39 minutes supplementing the usual routine on an average. Apart from this the overall sleep effectively was proved to be 6% more when compared to the sleep after drinking a non cherry cocktail.

The sleep benefits of cherry are due to the presence of melatonin present within it. This component is known to be a power packed antioxidant that very aids in regulating the sleep-wake cycle. Advanced studies are being conducted by the experts to make it a sole treatment for sleep disorders by the professionals.

Anthocyanins, another powerful antioxidant present in tart cherry juice is responsible for the bright red color of this fruit. Experiments prove that it greatly helps in reducing any kind of inflammation resulting from heart diseases, arthritis or even muscle pain due to exercise.

It was found that each serving of the juice contained around 90 to 100 cherries with enough melatonin content that was finally found in the participant's bodies too. This component was noted to be highly responsible to elicit a better sleeping pattern and to improve it greatly.

Insomnia is a major concern these days and there are several reasons including stress, tension, diseases, discomfort or other complications that can results in this situation. It differs from one individual to another and it has already been proved that the food and drink consumed has a great effect on your sleeping pattern. With the new finding of tart cherry juice advantage on sleep the age old theory has become strong enough to support this fact.

There are pills available to give you a sound sleep and sometimes regular take can lead to serious issues. It is always good to have light food at night along with a glass of tart cherry juice to aid in a calm and sound sleep. You will obviously find the difference next morning as a result of the magnificent sleep you had after a long time!

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Exercise Your Way to Relief From Sleep Apnoea and Snoring

Obstructive sleep apnea is a common occurrence in obese people and unfortunately the rate of obesity is climbing, not just in developed countries but worldwide. Much has been written about the obesity problem and its solution. The simplest answer and one well within the reach of everyone is cultivating and maintaining healthy eating habits and adding regular exercise.

We covered eating and nutrition in the previous article, and now will look at exercise for weight loss.

Exercise is as equally important as proper eating in maintaining good health. A sedentary lifestyle is hazardous to your health. You need to make exercise a part of your daily routine. Body movement powers your lymphatic system, which helps eliminate toxins from your body.

Include your children in the exercise period as well. It builds your relationship with them, as well as keeping them healthy from a young age. (More on this later.)

Losing excess weight should be a gradual process and exercise is an excellent way to achieve that ideal weight range.

Either exercise for half an hour each day or split that into ten-minute sessions. Take your age and physical condition into consideration and, if you have any doubts, consult your doctor.

Most people quit because they feel pain after the second and third day of exercise. Some are in agony from day one and decide it is all too hard. Do not be too ambitious at the start.

Begin really slow. Do ten minutes of walking and then the next day, increase that to eleven. As you gain more confidence, increase it further. You will find that, if you exceed your threshold, you quickly develop muscle pain.

If that happens, do not give up. Lower the intensity instead and continue with some exercise. If you persist past the fifth exercise session, your body will adjust and you will be thrilled to be exercising with less discomfort.

You can always start off by doing simple stretching and cardiovascular exercises. It is better not to strain; just develop an effective exercising schedule over a period of time. This reduces chances of injuries and sprains. It is your exercise regime and you can best fit it within the demands of your lifestyle.

Walking is the best form of exercise. You can try walking to your workplace, or ignore the lift and climb the stairs. Walk briskly, so that you raise a sweat. Jog in the neighborhood park.

You can also try aerobics, swimming, pilates or yoga. Use your leisure time to pull the weeds in your garden or join sports activities.

Ancient Greek philosophers agreed: 'healthy body, healthy mind.' With exercise you rebalance your body and its functions more efficiently. You will discover that you think better, perform faster and are able to keep going for longer.

Exercise helps the mind to produce creative ideas and positive thoughts that will further enhance your health. It's a self-enhancing loop of positive feedback.

There's also brain entrainment technology to give you a helping hand with your mental thought processes. Most of us have such negativity in our own internal conversations and thought patterns, it's a wonder that anything ever gets done. By fine tuning your brain-wave patterns and training through the use of scientific brain entrainment technology, you will find that you think better and are able to maximize your potential.

Now you have three different areas that can dramatically improve your situation; food, exercise and mind training.

Exercise Your Way to Relief from Sleep Apnoea and Snoring – Children's Edition

We have already covered lifestyle, healthy eating and regular exercise. We must also remember the impact that obesity-caused sleeping disorders can have on children and what parents and children can do about it.

Children, specifically, have a hard time – especially at school. If your child is overweight, he or she is likely to be laughed at in school. These leads to problems of self-esteem, which may affect their ability and motivation to learn. If a child is not performing academically, then teachers and parents become overly concerned and may rate him as ungifted. But do they recognize the real cause?

Research has uncovered that many childhood problems are due to development of bad eating and exercising habits during early childhood. Sorry parents, but most of you just do not know enough about food and exercise, yet mothers are supposed to be the nutritionist in the family. Also, the increasing toxic load on our bodies just makes it much more difficult to maintain a healthy balance in mind and body.

So, the child goes into a downward down spiral, their self-image crashes and their weight skyrockets. Even when the physical problems are eliminated, the child still has to contend with the deteriorating self-image.

This is where brain entrainment can be particularly useful. Some children do not sleep well because of their inner thoughts, some because of self-image issues, others because of fear, doubt and even guilt. You can not even begin to imagine how a child feels when they let their parents down. It is probably on the same level as accidentally 'killing' one of their parents, it is that traumatic.

Add to that mix, the stress of parental statements for good behavior, good grades, good friends and you have a recipe for disaster.

In conclusion, by living a balanced lifestyle, you can maintain – and improve – your health and avoid many diseases and morbid conditions. That goes for children as well. A balanced lifestyle involves a balanced diet with lots of fresh fruit and vegetables, protein, whole grains, and less milk products, meat and carbohydrates.

Add regular exercise and you will be on top of your game.

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Eat Your Way to Relief From Sleep Apnoea and Snoring

Obstructive sleep apnea is a common occurrence in obese people and unfortunately the rate of obesity is climbing, not just in developed countries but worldwide. Much has been written about the obesity problem and its solution. The simplest answer and one well within the reach of everyone is cultivating and maintaining healthy eating habits and adding regular exercise.

By improving your eating habits, you can also improve your breathing when you sleep. Really, it's all about nutrition.

This is a very short guide but should steer you the right way.

Take note of these tips:

Lots of fresh green vegetables, fruits, whole grains and lean proteins should make your most frequent foods. The idea is to provide sufficient nutrition to your body, without overloading it with the low quality foods that tax your body's abilities to process, digest, eliminate and yes, detoxify.

Snacks should consist of fruits or, if you are really keen, vegetables such as celery sticks and carrot sticks are fantastic alternatives to chocolate bars and potato crisps.

How do you know when you're having enough vegetables in your diet? Look at your plate. Does it have at least half green, leafy vegetables with other colored vegetables around it?

Eat red meat sparingly, around 50 grams per meal maximum is best. Fish, especially deep-sea fish, is recommended five times a week for essential fatty acids and lean protein.

Reduce your portion sizes. Do not super-size. Shrink-size your meals. The emphasis is on quality. It is better to eat three to five smaller meals rather than loading yourself up with two or three meals a day.

Breakfast is the most important meal of the day so you should steer clear of heavy carbohydrates meals. Have some protein for breakfast, such as eggs. Eggs are a great source of protein but if you feel that eggs are too heavy, then a protein shake made from high quality whey protein isolate is an option.

Drink plenty of water throughout the day – eight to ten glasses each day. Physical labor causing sweating is an obvious reason to stay hydrated, but even working in an air-conditioned office can dry you up too. Air-conditioners de-humidify, and that includes your body.

The more water you drink, the better – except not half an hour before meals and two hours after meals. The logic is simple. Anytime you eat and then drink afterwards, it dilutes the acid in your stomach, slowing down your digestion.

You can reduce your cholesterol intake by simply eating fruits, vegetables and lean protein sources. Cold meats are generally no good and bacon is out of the question. Bear in mind that cholesterol is still necessary to make our bodies function properly. We are bombarded by simplistic media messages that fat is bad for us. The truth is that fat provides a buffer against the harmful chemicals and toxins that we inevitable digest. When the body can not eliminate the toxins, due to a decrease in cellular energy, they are stored and buffered in the body's fat tissues. Your job then is to gradually eliminate some of this fat and the toxins in it.

Beware when choosing so-called 'low-fat' processed foods. Low-fat items are often high-sugar items. If you eat low fat and high sugar foods, your body becomes frenzied with many biochemical switches quickly turning on and off. The reason is the crazy fluctuation of sugar levels in your blood. These foods will pre-dispose you to contract diabetes. In any case, the unused sugar will be turned to fat and stored by your body anyway.

Minimise added sugar products, like jellies, jams, desserts, candy, alcohol, sodas, chocolate drinks, and caffeine wines.

Reduce your intake of salt, with the exception of Celtic sea salt. It comes from ocean water brine and contains all the minerals your body needs to process it. Table salts are stripped of their minerals and act like toxins.

Chew your food. Your jaws and teeth are there to be used. It is always better to chew your food well and eat slowly in moderate quantities. Chew twenty times for every mouthful of food.

The suggestions here will work as is for most people. In some exceptions, you may have an overly acidic body or a 'toxic waist', referring to the toxins stored in the body fat about your middle. In such conditions, it may be necessary to undergo a rigorous cleaning and rejuvenation process first to help the body to shed those unwanted pounds.

You probably already know that fad diets only provide temporary weight reduction. You gain back all the weight plus some more as soon as you come off the diet. Diet is spelled 'DIE with a T' so, please , look after your lifestyle by sensible eating and exercise. Your weight will take care of itself. And your sleep breathing will improve.

By living a balanced lifestyle, you can maintain – and improve – your health and avoid many diseases and morbid conditions. A balanced lifestyle involves a balanced diet with lots of fresh fruit and vegetables, protein, whole grains, and less milk products, meat and carbohydrates.

Add regular exercise and you will be on top of your game. We'll look at exercise in the next article.

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To Live Better Means To Sleep Better

When people tell you that you “need some sleep” most of us will just brush it off and think nothing of it – there is a good reason, however, to take heed when you think you need to get some more sleep! In order to get a good rest and wake up spontaneously, feeling refreshed and ready to go, you need to get at least 7 hours of sleep. As a matter of fact, people who have problems with insomnia have a 45% greater chance of a heart attack.

To be a healthy sleeper means you are living a more, all around healthy life. When you decide to put as much thought into a healthy sleeping schedule, you will feel the effects of it as you wake up, take care of the kids, go to work or school, and exercise.

Just to list a few of the benefits when you get a good night's rest, some are as follows:

  • Lower Blood Pressure – When you sleep, blood pressure usually falls. Most of it happens during your slow-wave sleep, so if you're not reaching that point at night, your blood pressure is not hitting that dip it needs. This causes elevation over time.
  • Lower Diabetes Risk – You might not think about preventing diabetes with sleep, but gaining more sleep can actually help you in this regard. You can even develop a resistance to insulin after days of restricted sleep.
  • Tougher Immune System – Your body needs to sleep in order to regain and conserve energy and resources to that your immune system needs to fight against sicknesses. Not receiving enough sleep will make you more susceptible to getting a cold. Sleep is definitely a big factor in being able to properly defend yourself from viruses!
  • More Energy – Ever had one of those days where you are simply dragging yourself out of bed? What about the opposite of this experience? When you've had a solid night's sleep, you are going to wake up feeling more physically able to get through the day. You need to let your body recharge and renew, especially if you're being physically active.

Staying along the lines of having more energy and repairing your body, eating healthily will also help you sleep better and help your body recharge. Hydration is an important key to this, as staying hydrated will allow you to perform better and wake you up in the morning along with a good night's sleep.

The Wonder Water Story will provide you with not just a healthy change in your life, but will present you with a business opportunity by helping peoples' lives through positive healthy choices. Get started today!

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Sleeping Problems and Ways You Can Banish Them

All of us have experienced what it is like to lie wake in the middle of night, tossing, turning, and finding it hard to sleep. When we experience this, we usually have a terrible start to our morning and it follows us through the day as we go about our work and activities. It is a big problem already when this happens. Now, this may be a rare occurrence to some people, but just imagine if sleeping problems occur to you on a regular basis which would later progress into a habit.

It will hamper your ability to function properly and think logically. Once you realize this happening to you, then it is time you address the problem immediately.

Know the symptoms and the signs involved so you can determine whether it was just another bad night or a sleep disorder has already formed.

If you are experiencing these signs then chances are you are suffering from a sleeping disorder.

1. Do you often feel irritable and sleepy during the day?
2. Do you have difficulty concentrating?
3. Do you have a slow reaction time to most situations?
4. Do you get easily irritated or have a hard time controlling your emotions?

If you answered “yes” to most or all of these questions then you may be dealing with a sleep disorder.

Some sleep disorders may require you to visit your doctor and ask for professional treatment, there are still so many ways which you can improve the sleeping problems you feel on your own.

One of the best ways to help you sleep better is to improve your hygiene to encourage good sleep habits. Having a warm (not hot) bath before you go to bed will help your body prepare itself for sleep.
But you need to do this an hour or more before your daily bedtime as you need to give your body a chance to cool down.

The warm water will help alleviate your tension and relax your muscles. Using chamomile or lavender oil has been proven to aid people relax and get better sleep as well.

There is a need for the body to cool down in order for it to fall sleep and stay sleep. Therefore, keeping your room cold will help you achieve the sleep that you so crave. Find the temperature that works best for you and keeps you relaxed. That way you will be able to sleep more soundly.

Find out ways to block out unnecessary noise. Now, white noise can be useful if you can tolerate it. That means that you can actually have a much longer sleep even when you hear noises outside your bedroom. But loud, aggressive noise is not only irritating but your ears actually still pick up the sound making your brain process it while you sleep. That is why when you wake up with the radio left on the whole night you feel less restful.

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Effective Ways to Deal With Bad Dreams and Nightmares

Many people experience times when they have restless or disturbed sleep. They may be going through a difficult period in their life, being especially stressed or having a significant personal trauma and disruption. Some people find that at these times they start to have bad dreams or nightmares.

Then there are other people who find that their bad dreams and nightmares occur for no apparent reason. They can not identify what it is that prompted their sleep to become so significantly disturbed. Whatever the reasons, our quality of sleep affects on every area of ​​our lives. It is important to understand and address how to help ourselves at these times.

Dreams are the unconscious mind's way of processing what has happened through each day. A bad, recurrent dream is your unconscious mind's way of trying to deal effectively and find a viable solution to a problem. When it becomes overwhelmed, stuck or unable to resolve the matter bad dreams and nightmares can then occur.

Let's look at some effective ways to deal with bad dreams and nightmares:

– Start by acknowledging that there is an underlying reason for your disturbed sleep. Visit your family doctor for a medical check up. Some health conditions cause poor quality sleep, bad dreams and nightmares, as indeed do some medicines. Also pay attention to your lifestyle, diet and alcohol intake. Could these be a factor?

– If these are not a factor then look at other reasons causing your pattern of bad dreams and nightmares. Stress, fear, unresolved issues can all be an important consideration. Your bad dreams and nightmares are an indicator that you are in a situation that needs attention, resolution, interception. Your unconcious mind tries to find a solution for you by exploring different options. When you are asleep your unconscious mind recognizes other times in your life that you experienced a similar situation. Any unresolved feelings are triggered as it attempts to find effective ways to resolve the latest situation and deal with it.

– Hypnotherapy is a powerful therapy to use when you are having a period of bad dreams and nightmares. Regression work can be especially useful. By using hypnotherapy you address the underlying causes behind the bad dreams. You work to resolve those issues so that they become calm, settled and healed. Dealing with those issues allows you to sleep better and move into a healthier, more positive state of mind.

– If you feel it is important to remember the detail of your dreams keep a pad and pen or recorder by your bedside, otherwise you are likely to forget or embellish them. To get a true record you need a make a note of your dream straight away, with particular reference to how you felt about what was happening. There may be times in the dream where you felt angry, trapped, afraid. These different emotions are relevant to understanding the issues the dream is trying to process. You may then discuss the content of your dreams in your hypnotherapy sessions or start to look at situations in your present life that trigger those same negative feelings in you. This enables you to make sense and understand the relevancy of your bad dreams and nightmares.

– Hypnotherapy is one useful remedy to this problem. Another practical solution is to note the detail of your dream and then sit quietly as you practice running your dream forward from the bad, distressing part. Settle yourself in a comfortable armchair, in a place where you will be undisturbed. Imagine running the dream forward from the distressing part, until you reach a satisfactory conclusion. Doing this provides a framework for you to manage and determine the future exit. This gives an opportunity to take control, import positive skills and resources into your dream and extremely deal with the problem by becoming more empowered.

Appreciate that bad dreams, nightmares and recurrent dreams are a way of providing notice that we have issues that need to be deal with. They are our unconscious mind's way of giving us a nudge that we need to take stop awhile, deal with unresolved issues and address what is happening in our life.

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How to Sleep 4 Hours a Day And Love It! The Everyman Sleep Cycle

I've started off on an unconventional sleep pattern. It's recognized variously on numerous websites as the “uberman”, polyphasic, or “everyman sleep cycle.” It sounds crazy, but if it really does work, I'll have earned roughly 28 extra hours weekly.

Monophasic

Most people have a monophasic cycle. Monophasic sleep describes people getting all of their sleep within 24 hours inside a single uninterrupted block of time, generally 6 to 8 hours.

Polyphasic

Polyphasic is the strategy where the sleeper breaks up his sleep time into multiple small naps daily. All of the strategies below fit in the category of “polyphasic.”

Nearly all of you might have used an alternative of polyphasic but not even realized it. Biphasic is sleeping 6 hours uninterrupted then getting a 20 minute nap sometime during the afternoon.

Uberman

The uberman sleep cycle is made up of six 20 minute naps every 4 hours. Leading to a whopping Two hours of sleep everyday. TWO HOURS OF SLEEP PER DAY. The idea behind the uberman sleep cycle is the physical body has remarkable adaptive qualities then when put under extreme lack of sleep will prioritize essential stages of sleep. Studies have shown that we enter deeper and deer states of sleep during the normal eight hour time of uninterrupted sleep and cycle through progressively longer periods of REM sleep. What the uberman sleep cycle does is override this action so that a practitioner skips the other sleep cycles and enters straight into REM sleep. This is the reason why it is feasible for an individual to sleep for just six twenty minute blocks during a day and still retain high cognitive functioning. Steve Pavlina, a self-development author practiced the uberman sleep method for five and a half months and had excellent success from it. He stopped after 5.5 months although since he wanted to be on the same sleep schedules as his wife and kids.

Everyman

The everyman sleep cycle will be the strategy I will be pursuing. The everyman sleep cycle takes one uninterrupted sleep period of three hours with three 20 minute naps spaced through the day. Total sleep time, four hours. The everyman is a bit more flexible when compared to the uberman sleep cycle. Steve Pavlia said he hit a wall if he did not nap every 4 hours. He described the effect as profound and immediate, as if his body had only stored up enough energy to last him 4 hours and anything beyond that required immediate sleep to recharge.

The advantages of the everyman sleep cycle is it enables you to plan your sleep around your day instead of planning your day around your sleep. You get more leeway as to when you take your naps, unlike the uberman schedule in which you must sleep every 4 hours. My thinking is that so long as this tactic does not reduce my daily life and everyday activities there is no downside. The obvious upside being four extra free hours everyday.

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The Benefits of Starting School Later for Teenagers

There have been an increasing number of studies that support the idea that starting school later offers many benefits for teenagers. Schools around the country are changing their schedules to accommodate the students. The sleeping resources currently available offer information on how getting a good night's sleep improves health and also academic performance.

Why the Change?

Many high schools start the day at 8 am or even earlier. After a teenager reaches puberty, he needs more sleep. Experts recommend 9 to 9.5 hours of sleep each night. However, most teens only get about 7.5 hours of sleep. As the teenage body undergoes biological changes, the circadian rhythms shift and sleep patterns change.

Benefits of Getting Enough Sleep

There are many benefits associated with starting the school day 30 minute to 1 hour later. With more sleep time, the teenager dreams more rested in the morning. A teenager is less rusched in the morning and has time for a hot breakfast. Because a teenager does not oversleep, he is less likely to be late for school or to miss school due due to tiredness.

There are also safety benefits to a late school start. Since many teenagers drive themselves to school, a good night's sleep makes them more alert. This alertness cuts down on traffic accidents. Research also shows that teenagers get in the most trouble after school ends, but before their parents return home from work. With a late start to the school day, teenagers spend less time unsupervised.

Once in school a teenager has more energy and can concentrate better on his school work. Studies show that teenagers learn better if they are well-rested and if the classes are not held too early in the day. Teenagers who get enough sleep have a better attitude and are less irritated or depressed during the day. A better mood is more conducive to learning. By getting enough sleep, teenagers are not sleep during the day. They have energy for their after-school activities and to do their homework.

One study showed that teenagers are also more likely to go to bed earlier once they see the advantages of getting eight or nine hours of sleep at night.

By starting school later, teens do better in school overall. Some researchers have evidence that starting school even 30 minutes later greatly improves a teenager's school performance. Getting more sleep is one reason for better grades. Sleeping resources point out the intense benefits of getting enough sleep.

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An Overview of Snoring

Many people are looking for snoring solutions, but it's important to know about this problem first. This problem jeopardizes sleep. Poor sleep resulting from snoring leads to fatigue and drowsiness during the daytime. Sleep disruptions at night due to snoring and sleep apnea may spawn other health problems. Before it gets any worse, consult a doctor regarding your snoring problem.

Why are you snoring?

There are several factors that lead to snoring, but this condition is usually due to a floppy nasal or throat tissue that is susceptible to vibration during breathing. The vibration of this tissue is what we hear as the snoring sound, and it occurs when air can not pass through your nose and mouth properly during sleep. This narrow airway disturbs smooth breathing. Factors that contribute to the narrowing of the airway are age, sex, sinus problems, weight, alcohol take, medications, tissue abnormalities and sleep posture.

Dealing with Someone Who Snores

The first thing you should do if your snores is to talk to them about it. Consider setting an appointment with your GP to provide you with professional advice. If snoring is a persistent problem, you can agree to sleep in a different room, though, this could impair your relationship. Discuss your options. Do not resent your husband or wife for snoring loudly.

Determining the Cause

There are a number of solutions, from lifestyle change to the wearing of the snoring mouthpiece. Keep in mind that with so many advertised remedies in the market, many of them will not work for you. The initial step to the right solution is to determine the cause. How you snore could reveal a bit about the culprit. For instance, if you snore with your mouth closed, the problem probably lies in your tongue. If your mouth is open, the problem is probably in the throat. In any case, it's essential to seek a doctor's help.

Improving Lifestyle

Being overweight is one reason. The thinning of your nasal or throat passes can be due to fatty tissue. Losing weight through proper diet and exercise is essential in fixing the problem.

Bad habits like smoking and drinking alcoholic beverages may worsen the condition. Smoke irritates the respiratory lining and cause abnormalities in the tissues. Alcohol, on the other hand, relaxes the throat muscles, which will interfere with proper breathing during sleep.

Having colds or sinus problems can also lead to temporary snoring due to nasal congestion. These ailments can be treated with appropriate over-the-counter medications like decongestants.

Treatment Options

There are throat, tongue, and jaw exercises that will help reduce snoring. These techniques may help, but not completely work. In that case, you should see an otolaryngologist or an ENT specialist. The immediate solution that your otolaryngologist would recommend is a snoring mouthpiece. There are oral devices and chin straps that help prevent the problem.

The last recourse would be to have a surgery to widen the air passes. Widening the airway is possible through tonsillectomy, adenoidectomy, or thermal ablation palatoplasty. One surgical procedure involves the placing of implants into the soft palate to make it firm. A new way to perform surgery is through the use of laser.

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Are Your Family Members Bothered By Your Loud Snoring? Achieve Quiet Sleep With These Handy Tips

Loud Snoring can be rather annoying, and it affects millions of people all over the world. While snoring is just a nuisance for some people, for others it is symptomatic of a serious health condition. You can use this advice if you want to keep yourself or someone around you from snoring.

Avoid falling asleep on your back; this can reduce the amount of snoring you do in the middle of the night. If you can not avoid sleeping on your back, you should try to attach a large- sized item to the back side of your pajamas. The object will be impossible to sleep on, and you will stay off your back.

One of the first steps to eliminating snoring is dealing with allergies. You may have a stuffy nose and respiratory difficulties due to allergies. Not to mention allergy sufferers will breathe through their mouths, which combined with other conditions, will cause snoring. Use anti-allergy medication, along with a humidifier, to limit the effect of allergies on your breathing.

If you are concerned with your snoring, try to avoid consuming a lot of food prior to falling sleep. When the stomach is weighed down, it pushes on the diaphragm. Pressure on the diaphragm causes airways to be restricted which results in increased snoring. Put several hours between eating and sleeping to avoid this problem.

Snoring and smoking are not a good combination, so it's yet another good reason for you to quit. Smoking causes the tissues in your throat to become irritated, which in turn causes your throat to swell. Having a swollen throat can cause a lot of snoring.

If you suffer from allergies, avoid antihistamines before sleeping, if you snore. Antihistamines may cause drowsiness, and also dry out nasal passageways. And this can lead to loud snoring. If you have to take one, do so before bed.

If you eat less at night, you will not snore as much. Large meals eaten later in the day may overfill your stomach. A full stomach pushes your diaphragm toward your throat, partly blocking your throat. Reduced air flow and a narrow throat are two of the main factors in snoring.

You might find nasal strips a worthwhile solution. These strips adhere to the outside of the nose, opening the nostrils up. Keeping the nostrils open helps minimize nose-based snoring. However, nasal strips are not recommended if you have sleep apnea.

If snoring is something you suffer from at night, using a humidifier prior to calling it a night is sound advice. The great thing about humidifiers is that they give off moisture that penetrates into your lungs and throat, which clears out your airways, making it much easier to breathe during sleep.

If your nasal passes remain open, you can prevent yourself from snoring. A nose that is clogged or constracted in another way can cause you to snore. Use neti pots, steam showers, eucalyptus rubs and humidifiers to keep your nose clear when you are ill. Nasal strips are another good option. These lift your nose open and let more air in.

Making goofy “fish faces” may help reduce snoring. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. To perform the exercise purse your lips and draw your cheeks in. Move your lips around like a fish would. Do this a few times per day.

As mentioned, most of the time, loud snoring is merely a nuisance; however, it can be indicative of more serious issues. If you are worried about your snoring, it's a good idea to consult with your doctor. If you implement the tips provided here, it should be possible for you to get relief and restorative sleep.

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Overcoming Insomnia Can Be Easier Than You Think

A lot of people believe that overcoming insomnia is going to prove to be difficult and one major problem is they actually get frustrated at the entire situation and this will only ever lead to making the entire problem worse. Instead, it is much more beneficial to the sufferer to take some time looking at ways to treat the condition and there are a number of methods that have indeed worked for other people.

One of the first things you need to do is actually look at establishing a regular sleep pattern. A major problem is people becoming rather erratic with the time they go to bed at and this then upsets the body clock and makes it harder to sleep and then a struggle to get up at the right time in the morning so doing this can help to gradually overcome the problem.

This erratic behavior often leads to feeling a nap is required during the day but this is actually a bad thing to do. The result is you will then find it takes longer for you to get tired at night, which then upsets the sleeping pattern, and problems such as insomnia can then start to arise.

Another mistake people tend to make is just getting ready and going to bed without paying attention to how they unwind. If you suffer from insomnia then the entire ritual of getting ready for bed should begin a couple of hours earlier by thinking of a soak in the bath followed by reading a nice book but avoid television and music as these keep the brain more awake.

Consider some exercise at some point in the day, especially if you work in an office and sat at a desk all the time, as it helps when your body itself is feeling tired. You do not have to go for a heavy workout because even something such as a good walk or on an exercise bike at home can make a huge difference and then encourage your body to sleep at the right time.

A number of people think that sleeping pills are going to be the answer however, even though they will indeed make you sleep, the type you end up getting is not going to be natural meaning it is not of the same quality. Instead look at natural sleeping aids especially those that contain melatonin as this is something we produce when we sleep and is a hormone that helps you. Look at taking it around thirty minutes before bed to give it time to work.

The final tip on overcoming insomnia is that if you are struggling then get up and do something. Do not drink anything that has even a hint of caffeine as this will make the problem worse but instead look at using up some energy before going back and trying again just remember to not get frustrated.

So you can therefore see that overcoming insomnia is indeed possible and, as was stated at the very beginning, one of the main things is to avoid frustration. Be aware that not every potential method will work for everyone so be ready for some trial and error before you finally come across the method or technique that works for you.

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