Browsing: Sleep Snoring

Using Acupuncture For The Treatment Of Insomnia

It is estimated that about 6% to 10% of adults deal with insomnia. Up to 40% have insomnia some of the time. Insomnia can involve difficulty falling sleep or problems staying sleeping with a person awakening during the night and having a hard time falling to sleep. If it usually takes you longer than thirty minutes to fall sleep, or you are not able to sleep through the night, it is likely you suffer from insomnia.

The typical side effects of insomnia include daytime sleepiness, increased risk for accidents, lack of ability to concentrate, and poor memory. We need our sleep to solidify the memories of the previous day and without enough sleep, our long term and short term memory suffers. Chronic insomnia has also been linked to increased risks for heart disease, obesity, and diabetes.

How Acupuncture Works

There are prescription medications you can take for sleep but they tend to be addictive and they are only designed for short-term use. One non-drug way of helping you get enough sleep is to try acupuncture, a long time practice of Traditional Chinese Medicine that has been found in modern studies to help a person fall sleep and enjoy higher quality sleep habits.

In acupuncture, thin needles are inserted into particular acupoints on the body. It is believed that these needles, when applied correctly improve the flow of life force energy called “qi.” This in turn results in returning the body to a state of balance that helps heal all ailments, including insomnia so that sleep comes naturally. Modern studies have shown that the use of acupuncture can increase the levels of gamma-amino butyric acid (GABA), which is important in the induction of sleep.

Study Results

One study gathered information about all the different studies done recently on acupuncture and insomnia. All the participants had insomnia and were randomized to receive no treatment for insomnia or acupuncture for their condition. The researchers looked at the duration of the participants' sleep as well as the quality of sleep using the Pittsburg Sleep Quality Index, the Index of Severity of Insomnia and other quantifiable measures of sleep quality.

The researchers gathered only those articles, which were considered good in terms of how they were laid out in the measure of insomnia and acupuncture. Biases were left out of the evaluation and poor studies were eliminated. It was found that these research studies consistently showed an improvement in sleep quality when acupuncture was used to reverse insomnia. 67 studies took part in the acupuncture and sleep review. The studies showed improvement in sleep in the participants who underwent acupuncture when compared to those who did not undergo acupuncture.

Another study from 2004 found that patients who could not sleep because of anxiety slept better and had higher levels of the sleep-inducing melatonin than people who did not receive acupuncture. Melatonin is the body's natural hormone for getting to sleep and increases in melatonin after acupuncture may be the reason it works for sleep induction.

Still another study showed that people who were otherwise healthy but who suffered from insomnia slept better after receiving acupuncture. Acupuncture decreases the level of pain in the body so that people who can not sleep because of chronic pain can improve their sleep as long as the acupuncture is effective as a pain reliever in their particular condition.

46 randomized trials that involved 3811 patients were evaluated by scientists as reported on the National Institute of Health website:

  • The finds reported that acupuncture helps insomnia as compared with no treatment at all. Acupuncture was found to be superior to sleep medications in patients whose sleep increased by as much as three hours. However, no difference was found between acupuncture and medications in average sleep duration.
  • Acupuncture along with medications was found to be more effective than medications alone for total sleep duration.
  • It was also determined that acupuncture along with herbs was significantly better than herbs alone in increasing sleep rates.
  • It was also noted that no serious adverse effects were found with acupuncture treatments.

How To Get Started

So how do you use acupuncture to help sleep? Seek the advice of a good acupuncturist. Many acupuncturists are working out of reputable clinics and you can use their services as well as the services of doctors and nurse practitioners employed by the clinic.

It may take more than one acupuncture treatment, depending on how severe your insomnia is. You can be trained to do acupuncture on yourself as long as you are not squeamish about needles. Acupuncture is completely safe and natural. You should find yourself sleeping better after using the acupuncturist's services.

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Bye Bye Sleepless Nights, Hello Baby Sleep

Your perfect guide to things you need to do, to get a good night's sleep. Go ahead have a good read and thank us later.

1. SLEEP NAKED

You can totally ditch those layers and shed that clothing. Maintaining a cool body temperature that allows the anti-aging hormone 'Melatonin' to do its work. Anything for your beauty sleep..right?

2. NO SMOKING PLEASE

However much you feel it relaxes you and your body craves for that peace, trust us it does the absolute opposite of what you are thinking. The nicotine increases your heart rate and keeps the brain alert, which can be troublesome when you're wanting to sleep early at night.

3. GO BANANAS FOR THAT BANANA

Munch it away to glory! This yellow fruit is a great natural source of sleep hormone, melatonin as well as amino acid tryptophan which is known to induce sleep and take you to your dream land.

4. SWITCH OFF THE GADGETS

This habit of checking Facebook and other social networking sites, checking wats app, bbm, messages on your phone just before sleeping is a bye bye from now. These things work totally against your body clock and make you more excited and active rather than inducing sleep.

5. WARM MILK

Remember your grandparents always drank a glass of warm milk before they called it a day..Yes this theory totally works, dairy products are rich in sleep-inducing amino acid, tryptophan, and can contribute to the production of sleep inducing chemicals, serotonin and melatonin.

6. HIDE YOUR ALARM CLOCK

Make sure you do not sleep next to your alarm clock. This always increases your anxiety levels and you will find yourself waking up in middle of the night just staring at the time and calculating the amount of hours left.

7. TAKE A SHOWER

Having a nice warm water bath will not only release all the stress of the tiring day you spent at work but will also make you sleep ready. Your body temperature automatically dips down at night so having a hot water bath will increase it and then going out in cooler temperature will make you sleepy by the time you are tucked in bed.

8. CAFFEINE IS NO NO-NO AFTER NOON TIME

A lot of people rely on coffee for their smooth working at work, but caffeine content can be a hindrance for getting sleep later on. Caffeine stays in the body for eight hours, so avoid after noon time, otherwise your brain will be prevented from entering deep sleep or even falling asleep all together.

9. DITCH THE BOOZE

Studies have revealed that although alcohol can help you fall sleep more quickly and more deeply for a while, it is more disruptive to your sleep cycle in the later part of the night. The consumption of alcohol can also cause pauses in your breathing, which can wake you up and keep you awake.

10. CHECK YOUR MATTRESS

Apart from your needs that you keep in mind while selecting a mattress, always ensure to do a 15-minute test in the store, which gives you a sufficient amount of time to test its comfort, and trial it on your stomach and your back. Make sure you replace it every eight years to avoid any uncomfortable experience.

11. YOUR BED IS EXCLUSIVELY FOR SLEEP AND SEX

Make sure you do not do anything else other than these on your bed. Battling with paper work of office should be left in the office only. By making bed exclusive to the 2S only, you will always end up associating bed with stress free sleep.

Ps (Try following these tips and you will never complain about puffy eyes again.

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The Benefits Of Using Wax Ear Plugs And Eye Sleep Mask

Being relaxed and comfortable is needed in order for individuals to properly take a rest. With this, individuals can regain their strength to deal with the strenuous tasks at home and at the office. Surely, there are lots of products that can provide you with amazing features. However, it is important that you look for items that can help you.

For instance, when taking a sleep, it is important that you sleep in comfy beds. You also need a soft pillow and a warm blanket. Unfortunately, these items are not enough when you hear all sorts of noise and see brightness. So, in order to make sure that you can rest properly, it is best to make use of wax ear plugs and eye sleep masks. Listed below are some of the benefits of using these items.

Advantages of Wax Ear Plugs

Suitable for all shapes of ears

There are lots of manufacturers that create plugs for the ears. But, there are instances when wearing plugs for the ears can be very annoying since these items are hard. Luckily, some manufacturers create wax ear plugs. Wax ear plugs are made of cotton fibers and a blend of wax. Therefore, you can easily mold the wax in your ear. With this said, these plugs are suitable for all shapes of ears.

Comfortable to use

Wax ear plugs are also comfortable to use. Unlike conventional ear plugs, wax plugs can be molded accordingly. Apart from that, these plugs tend to soften in response to the heat of your body which allows it to perfectly fit your ears.

Ideal for numerous activities

Wax ear plugs are also ideal for numerous activities. For one, you can make use of these plugs when you need to concentrate or relax. Next, these plugs can provide general hearing protection in mildly noisy environments. And, these ear plugs are also good for swimming and other activities in the water. But you should also remember not to use these ear plugs when swimming outdoors or in hot weather since it may soften or even melt due to extreme heat.

Advantages of Eye sleep mask

Prevent too much brightness when sleeping

An eye sleep mask is primarily used to block too much brightness when sleeping. This is needed to help you sleep properly and easily. Other than that, sleep masks also help protect your eyes when sleeping.

Ideal for individuals who have migraines

For individuals who experience migraines, it is ideal to make use of sleep masks. In this way, you can block the light and help soothe your eyes.

By combining these two items, you can enjoy an amazing and comfortable travel which can help you gain strength to make your travel better and more efficient. Click here for more.

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What To Expect During Your Sleep Study

There are a number of reasons why your doctor may prescribe a sleep study. Although people rarely treat it with the level of respect it describes, sleep is as important to our normal healthy functioning as is good food, clean air, and fresh water. If you are going to undergo a study to diagnose any sleep problems you may have, you may be curious about what to expect. Here is a complete guide for knowing what might happen during your study.

To begin, you should know that a sleep study is completely painless. Typically, tests are done at a sleep center run by nurses and technicians. These professionals will be able to answer any further questions you may have about the individual tests and what insights you can hope to gain from them. Usually, great care will be taken to make you as comfortable as possible. The room where the study takes place may look like a hotel room. You are free to change the temperature or do anything you need to do in order to make the room comfortable and to your liking.

During your study, you may undergo one or several tests, including a polysomnogram, a maintenance of wakefulness test, and a multiple sleep latency test. Here is an explanation of each one.

What to Expect from a Polysomnogram

A polysomnogram is a particular type of test that will require you to be in the sleep center for the whole night. The purpose of the polysomnogram is to record several important metrics that explain a lot about the quality and restfulness of your sleep. You will be hooked up to sensors to measure airflow coming in and out of your nose, sensors that measure eye movement and brain activity, sensors around your chest to measure the effort required to breathe, and a small sensor on your finger to measure blood oxygen .

Typically this test will be combined with a CPAP test to check for sleep apnea. Normally what will happen is you will undergo the polysomnogram during the first half of the night, and then a technician will wake you and fit you for the CPAP machine to measure how you are breathing during the night.

Multiple Sleep Latency Tests

As opposed to the polysomnogram, a multiple sleep latency test is actually a daytime test, often performed after the polysomnogram. This test involves placing sensors on the scalp, face, and chin for the purpose of recording eye and facial muscle movement. This test shows the different stages of sleep, and how long it takes you to reach each one. This test may also be repeated in 2-hour intervals, four to five times in a single day with breaks in between. Knowing how you progress through the various stages helps your doctors diagnose specific sleep problems.

Maintenance of Wakefulness Test

Yet another test performed after the polysomnogram, and usually also taking the whole day. Sensors again are placed on the scalp, face, and chin, and measure how awake or how sleep you are. You will be asked to sit quietly in a chair and try to keep yourself awake for a certain period of time. This test is usually repeated four times with each test taking 40 minutes. Typically you will be given a few hours break between each test.

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Sleep: Is There Such a Thing As Too Much?

Is it possible to get too much? Many of us wish we could get more sleep than we do; but apparently, it is possible to get too much, which may have a negative impact on your health.

How Much Sleep is Normal?

At different points in your life and development, your needs will vary. Generally speaking, though, healthy adults need between 7 and 9 hours a night, sources say. “Too much sleep” could therefore be defined as sleep amounts that exceeded 9 or 10 hours in a 24-hour period.

Why Do Some People Sleep Too Much?

There is a condition called hypersomnia, which causes sufferers to have an almost constant need. People with hypersomnia never seem to get enough sleep, and feel groggy and sleepy all day, even if they get a normal amount of sleep.

For others, sleeping for long hours is simply something they enjoy, sometimes to catch up on the weekends after a week of little sleep.

Depression is also a condition that is associated with an increased need or desire for sleep. Sufferers of depression sometimes find it hard just to get out of bed.

Can Getting Too Much Sleep Be Harmful?

According to several studies and sources, the answer to this question is yes. Getting too much sleep may result in the following:

* Increased mortality, or earlier death than those who get normal amounts of sleep. Studies have shown that people who sleep too much die sooner than normal sleepers.

* A greater risk of stroke has been observed in those who get too much sleep.

* Too much weight and too much sleep may go hand-in-hand. Studies have also shown a correlation between those who sleep too much and those who weigh too much.

* Studies have shown that those who sleep too much are at greater risk for developing diabetes.

How Can You Know If You're Getting Too Much Sleep?

Because sleep needs vary among individuals, it can be challenging to discern whether or not you are suffering from too little or too much sleep. If you are struggling with sleepiness during the day and have trouble sleeping at night, or if you can not seem to get up in the morning no matter how much you sleep, here are some facts and suggestions that may help.

* Keep a sleep diary, knowing what time you go to sleep and what time you woke, and how you feel during the day. Note times you feel sleepy and times you feel energetic, and look for connections.

* It's said that humans are biologically wired to feel less alert in the middle of the afternoon and in the middle of the night, so if you find yourself sleepy at these times there may not be a problem with your sleep patterns.

* Are you overweight? If you find that you can not keep weight off no matter how much you exercise or diet, it's possible that too much sleep is the culprit.

* How much do you rely on caffeine?

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Treating Narcolepsy in Children: How to Get the Proper Zzzzs

Proper sleep is tremendously important for growing children. Without the proper dose of a good night's sleep, your child can suffer from various cognitive issues that can affect his academic endeavors. Most sleep disorders can easily be controlled with the help of proper diet and lifestyle changes. However, many other sleep ailments can become a headache for a lifetime if you are not careful in the beginning years. Fortunately, Narcolepsy can be managed.

What is Narcolepsy?

Narcolepsy is a sleep disorder that is characterized by excessive sleepiness that affects the everyday life of a sufferer. The major symptoms of Narcolepsy include:

  • Constant sleepiness in the day hours
  • Inability to maintain wakefulness
  • Hypnagogic hallucinations
  • Sleep paralysis
  • Cataplexy
  • Sudden falling asleep during unusual hours and having no control over the sleep pattern

How do I know my Child has it?

Narcolepsy is quite easy to detect. If your child falls asleep on the breakfast table or fails to maintain wakefulness while playing around a school playground equipment in school, immediately get in touch with your health care specialist. Ask your child about his condition and see if he experiences any of the above mentioned symptoms.

What causes Narcolepsy?

To this day, there is no known cause of Narcolepsy. However, health specialists believe that it is caused due to the lack of a hormone known as hypocretin or orexin. Many medical researchers also believe that the condition can have a direct link with an irregularity in the normal sleep pattern, which is usually seen in children who live a sedentary lifestyle.

Exercise and Narcolepsy

There is no specific medication or treatment that will completely eliminate the signs of Narcolepsy. A growing body of research shows that a child who is highly active with regular activity in outdoor playground equipment, or any playground for that matter, rarely develops Narcolepsy. Your child's health care specialist may prescribe certain medicines along with lifestyle changes. The most common medications for Narcolepsy include dextroamphetamine (Dexedrine), methylphenidate (Ritalin) and dextroamphetamine (Adderal), to name a few.

What can you do?

Sleep disorders are usually a result of improper diet and sleep. Children, unlike adults require proper Zzzzs to maintain their health, and lack of adequate sleep or irregular sleep patterns can impair their physical and cognitive growth. Here is a well-sorted list of things that you can do to prevent Narcolepsy in your child:

  • Maintain a regular sleep pattern of around 14 hours for toddlers and 10-12 hours for preschoolers.
  • Avoid letting your kids devour junk food. Prepare a balance diet and help your kids grow with natural foods and vitamins.
  • Replace manufactured fruit juices with homemade fruit juices. Engage your kids with healthy physical activity.
  • Whether it's a church playground equipment or a back yard sand pit, any play area can help kids increase their chances of a healthy living. So, let your child out in the playground.

Does your child show any of the mentioned symptoms? If so, immediately take the measures to eliminate the disorder.

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How Not Getting Enough Sleep Can Affect Your Health

As adults, we constantly tell our children that sleep is important to help them to grow, and to help them to develop properly, although many adults do not heed their own advice, and they regularly get less sleep then they should do. There are a number of different ways that not getting enough sleep can affect your health.

Reduced learning capacity

If you have not had enough sleep, your ability to concentrate is vastly reduced, and your cognitive processes slow down. Reduced concentration prevents you from spending as long focusing on new information as you should, and low cognitive processes prevent you from forming the right learning pathways. In order to learn the same amount, you will have to work harder and harder, before you ever reach a peak.

Accident Prone

Those who have had less sleep are more likely to suffer from accidents. This can range from small accidents such as tripping, right through to major accidents, such as road traffic accidents or problems which occur while using heavy machinery. These accidents not only put you at risk, but they also put other people around you at risk as well.

Physical symptoms

There are a range of physical symptoms which are associated with sleep deprivation, including high blood pressure, strokes, heart irregularities and diabetes. Many of these problems can potentially exacerbate sleep issues, thus creating a vicious circle.

Increased stress levels

Lack of sleep can contribute to rising stress levels, which can lead to a number of mental health issues, including increased irritability, feeling easily overwhelmed, depression, feelings of isolation and loneliness, susceptibility to relax, agitation and poor judgment. High stress levels can also manifest themselves as physical symptoms. Regular sleep patterns and sufficient sleep can help to reduce stress levels, or help to make stress more manageable.

Changes in eating habits

Many people who do not get enough sleep report that their appetites decrease or increase by an unusual amount. Changes in appetite can affect your diet, meaning that you will struggle to get the correct nutritional balance from your food. Many people who have been maintaining unusual sleep patterns have reported that they have put on weight quite quickly, and struggle to lose weight again.

To alleviate these problems, it is important that you try to maintain a regular sleep schedule and get around 7-8 hours of sleep every single night. If you have trouble sleeping, it may be worth talking to a sleep expert to seek assistance.

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Is The Perfect Night’s Sleep Too Good To Be True?

Let me ask you a simple question; when was the last time you ever heard anyone say that they had a fantastic night's sleep? How about yourself; when was the last time you even stated that you had a great night's sleep? Whether stress, dealing with children or being in the wrong environment, there are a number of issues that many of us are regularly faced with but can anything be done to ensure that no matter what, we can sleep like a baby?

Whatever your situation and whatever your home environment, like the rest of us I am sure you all love nothing more than getting home and putting your feet up. Whether it has been a long day at the office, at school or a tiresome day running a million and one errands being able to kick back and relax is quite simply nirvana.

With that in mind there comes no surprise as to why for many of us our bedrooms are the best part of our homes. Our safe havens and the ultimate chance to let loose and completely relax, the bedroom is a fantastic place to shut out the world and truly be at ease.

Whether you have your own bedroom or share with your other half, whatever the size of the space below are a few tips to help you make the best of it and increase your chances of a wonderful night of rest …

  • Bed- Of course course plays a larger part in the state of your sleep than the quality of your bed. From the size to the type of mattress; is your bed allowing for the best night's sleep? If you have had your bed for a number of years then consider upgrading as this will ensure you have that much-needed comfort. From singles, to doubles to kings and queens; there are a number of options to choose from so shop around, test it out and be sure that you find something that will honestly allow for the best night's sleep.
  • Environment- A great environment will make for a great night's sleep; do you have that in place? Understandably ensuring that your bedroom is similar to a pristine hotel is not exactly something that can be achieved everyday but having a clean; clutter free environment is the best place to start. Have everything stored away, opt for clean, bright colors and include any images or ornaments that will make you feel at ease. Make your environment one that can put you at ease and not one that makes you simply want to pull your hair out!
  • Time- One of the main reasons the majority of us fail to have a decent night's sleep is down to the time we allocate ourselves. We know you're not in school anymore but having a decent bed time can actually make all the difference. Having ensured you have done everything you needed to have done that evening, put the kids to bed and gotten ready for the next day, you should ensure you still have enough time to comfortably get into bed yourself, sometimes even read a book and head off to sleep. Knowing you have everything sorted and can now unwind will help you to relax and with more than enough time for a good night's kip there is no immediate reason why should wake up with bags!

Want to have the perfect night's sleep? Get as close as possible by following the above tips … you'll be surprised as to just how effective they can be!

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Major Sleep Disorders

Preparing now to write this article, it is ironically the issue of whether to sleep that occupations my current tired state. What bought I to do? Should I get a few hours rest before writing this piece or instead plow through in a stream of consciousness manner, emulating the likes of writers such as Kerouac? Would I write a better, more thought out article if I were well rested as opposed to just writing until I could bear it no longer? Would pulling an all-nighter possibly damage me physically?

Unfortunately, sleep deprivation studies have not produced any convincing evidence that sleep is necessary to keep the body functioning normally (Danner, 2011, p. 402). If I were to deprive myself of sleep due to my circumstances until sunrise, sleep minimally, and then do so repeatedly on varying nights in the weeks and months ahead, such deprivation would not become a disorder in its own right wrote psychologist Unna Danner. If I were to force myself to stay wake for as long as humanly possible in order to heaven forbid break a Guinness World Record, such extremity would not inherently cause a sleep disorder. Danner stated that sleep disorders may cause sleep deprivation, not vice versa.

Granted, I am by no means sleep deprived, having slept well yesterday. My predicament has been simply the choice between going to sleep now, or waiting until after the article is submitted to get some rest. Sleeping no doubt offers a kind of pleasure: a fantasy dream world that can be entered several times each night during which imaginary events and imaginary behaviors are performed (Danner, 2011, p. 403). For sure there is a seductive quality in closing your eyes when you are plenty tired, in anticipation of sweet rest perchance to dream. Luckily, I do not experience insomnia, the most common sleep disorder that causes sleep deprivation.

Insomnia is a frequently cited psychological health problem, affecting at least 10% of the United States population (Simon & VonKorff, 1997). Insomnia is characterized by sleep disorder, including trouble falling into and temporarily staying asleep, or waking up in the morning and just not feeling recharged. For diagnosis of insomnia these symptoms must occur for a period of one month or more, and the disturbance must not be because of another mental disorder (American Psychiatric Association, 2000; Edinger et al., 2004).

Another notable sleep disorder is sleep apnea. Sleep apnea has what some consider a scary aspect to it because it involves abnormal breathing while sleeping, which can deprive the brain of oxygen. Here, the physiological and psychological factors are not only the fears sufferers may have to fall sleep but also the respiratory issues therein. Sleep apnea can either be obstructive sleep apnea which is the more common variant or central sleep apnea which involves the brain's susceptibility to signal the respiratory system properly in terms of muscular control. Fortunately, respiratory machines such continuous positive airway pressure (CPAP) machines do help. Use of CPAP every night, through the night, may be necessary to prevent the lack of breathing episodes which can last minutes at a time (Malhotra et al., 2000). Obstructive sleep apnea involves soft tissue in the back of the throat that obstructs the passage, a condition that when severe can be corrected by an ear, nose, and throat (ENT) surgeon. Interestingly and anecdotally, I once helped edit a short documentary about an ENT doctor in Upstate, New York who had helped so many patients with obstructive apnea as well as those with chronic sinusitis achiever normality in their lives.

The last most common sleep disorder that I wish to reflect on before drifting off to sleep is narcolepsy. Narcolepsy is a disorder in which people fall sleep in the mid of doing an activity. However, falling asleep at the wheel, for example, or during the evening when working late on an article as I am now, is not unnecessarily narcolepsy. The key symptom of narcolepsy is rather excessive sleepiness at varying times during the day. Narcoleptics can also have episodes of what is called cataplexy, which is a bout of muscle weakness which causes slurry speech and fainting episodes. Neurologically speaking, narcolepsy is when the brain is unable to regulate sleep and wake cycles (Dauvilliers, Arnulf, & Mignot, 2007). Hallucinations and paralysis can occur. For most of us so-called normal folks, we go through stages where we go from non-REM sleep to REM sleep. Essentially, narcoleptics do not experience the earlier stages to the extensive we do and they tend to go directly in and out of REM sleep.

Speaking of going into REM sleep, I really think I bought to hit the hay about now so I can get over there to REM land, if you do not mind. I had a wonderful dream last night in which a friend of mine closed a deal and made a quarter of a million dollars! I think I made his day when I told him earlier. Thankfully, I do not suffer from a sleep disorder and so I am hiring to make it to part-two of this dream adventure later on tonight or this morning. Maybe, I will be the one to score the lucky deal this time?

Unfortunately and sometimes sadly, however, seldom do we get a say in what we dream. It seems to be a crap-shoot every time we go to sleep; though we all may dream, those dreams are frequently random and soon after irretrievable. And for the more uncomfortable, sleep disorders, as noted above, do abound. Neverheless, would it not be wonderful to somehow have more control over our dreams when we do have them? As I reflect on that thought yawning, I am also eying the soft white pillows close to me. I will soon lay my head up them in anticipation of sweet and ever glorious sleep. If sleep's arms are as warm lover's, I am happy to soon embrace them. I will gladly fall prey to its seduction no matter what dreams, nightmares, or apprentice nothingness soon may come. Good night!

References

Danner, UN (2011). Psychology: ORG5001 survey of psychology I. Boston: Pearson Learning Solutions.

Dauvilliers, Y., Arnulf, I., & Mignot, E. (2007). Narcolepsy with cataplexy. Lancet, 369, 499-511.

Edinger, JD, Bonnet, MH, Bootzin, RR, Doghramji, K., Dorsey, CM, Espie, CA, (2004). American academy of sleep medicine: Work group reduction of research diagnostic criteria for insomnia. Report of an American Academy of Sleep Medicine Work Group. Sleep, 27, 1567-1596.

Malhotra, A., Ayas, N., & Epstein, L. (2000). The art of science of continuous positive airway pressure therapy in obstructive sleep apnea. Current Opinion in Pulmonary Medicine, 6, 490-495. doi: 10.1097 / 00063198-200011000-00005.

Simon, GE, & VonKorff, M. (1997). Prevalence, burden, and treatment of insomnia in primary care. American Journal of Psychiatry, 154, 1417-1423.

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Choosing The Best Mattresses For Your Family’s Sleep Needs

What you lay your body on at night may be what's keeping you from getting the quality sleep you need. Find out how to pick out beds for your entire family, so everyone can snooze in peace.

Support

Mattresses should provide ample support along your major joints, such as your spine, hips, and neck. If you prefer a softer place to rest your head, consider a style with a pillow top or memory foam layer so your bedding can hug those tender areas of your body. If you prefer a rigid sleep, consider a bed that has a lot of supportive springs in it for a hard surface that is still comfortable.

Size

Children often work well with full or twin mattresses, while adults need a lot more space. If you have a spouse, you may want to go for a queen or larger so you both have room to snuggle and rest comfortably. A king offers ample length if you are taller, as well as a wider area to rest on. As you shop for the right size and length of beds for your family, you can lay on sample models to see if they provide the right fit for your needs.

Budget

Many stores sell mattresses that are easily affordable. You can do payment plans on many styles, especially if you are planning on buying all your bedding, including frames and headboards, at one location. In many cases, it is cheaper to purchase twin bunk beds for children than it is to buy two separate beds. You can talk to the associates at your local store to see which type of bedding will work best for your budget and if you qualify for any payment plans.

The Basic Needs

If you can not afford expensive mattresses with pillow top or memory foam built into them, you can still buy a basic model and modify it to fit your needs. Many stores sell these comfortable accessories for a reliably cheap price, which can allow you to take a basic model and turn it into something that is much more comfortable. When shopping for tops that can make your bed more comfortable, look for memory foam, beads, or gel inserts to give you the body-contouring support you need.

Mattresses are designed to provide the best sleep possible. When shopping for styles and models that will suit you and your family best, look for size, comfort, support, and rigidity. Since no two bodies are alike, you may find yourself buying several different models and sizes to fit the needs of everyone in your house.

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Learn the Ins and Outs of Mattresses

Mattresses have been a high-quality industry standard for years. Customers looking for comfort in a mattress have heard the phrase “Posturepedic” so many times that the term has almost become synonymous with a quality sleeping experience. However, many potential buyers may not be aware that the brand has so much more to offer, and that their products can be customized to your particular sleeping needs. In order to ensure that you get not only a high-quality product, but also one that meets your specific needs, you need to understand the various materials that may be used in mattresses.

Traditional Innerspring

Everyone is familiar with the innerspring system; it's the style everyone has slept on for generations. When looking to make an upgrade, most people assume that getting away from metal springs is the only way to improve their level of comfort. However, what many people do not realize is that it is not the springs that cause the problem, but the issues that arise when they start to wear out. By making springs that use an innovative titanium alloy, the coils will not only last longer, but also allow for a better sleep experience than you've ever felt with an innerspring system.

Gel Memory Foam

Memory foam is a highly recommended-after material these days. While there are many different types, the goal of all memory foam remains the same: to allow your bed to conform to the unique shape and weight of your body. By adding a layer of gel to the mattress, the bed is not only able to fit you perfectly, but also able to provide you with a cooling sensation as you drift off to sleep. For people who want a softer bed, this material will give you the feeling of truly sleeping “in” your bed instead of “on” it

Hybrid

Almost everyone likes to feel cool as they drift off to sleep. While a gel memory foam setup is the best way to achieve this, some people want a stronger level of support than the gel provides on its own. To meet this need, customers can look for mattresses that combine the best gel memory foam and traditional innerspring. Using the high-quality titanium alloy springs, these products can provide the cooling comfort of gel memory foam while also possessing the durability and support of metal springs.

Gel Latex Foam

Some people still want to simply get away from the traditional innerspring system entirely, but need the level of support it provides. To that end, there are mattresses that use a gel latex foam. These beds will provide some of the body-conforming comforts of the memory foam setup while also providing a bit more resistance than traditional memory foam. Think of it as a stepping stone between the true memory foam sleeping experience and the rigid rigidness of an innerspring system.

With so many products to choose from, it is important to think about what kind of sleeping experience you desire. Do you want more support or greater comfort? How important is long-term durability? Does the cooling factor sound exciting to you? Once you have an idea of ​​what matters, visit your local store to look at their selection of mattresses!

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Finding Your Ideal Mattress Store

Shopping at a mattress store can be a unique experience. While you can try out any product you want, you will never get the full experience until you've used it at home for several days. This can make the buying process rather stressful, especially when there are so many stores to choose from in your area. In order to reduce your stress and ensure that you get exactly what you need, you must know what to look for in the ideal mattress store.

Needs-Based Approach

The key to any major buying decision is your experience with the sales staff. This will give you an idea of ​​the level of customer support you can expect at every level of the company. If the salesman seems to only be interested in showing you their favorite options (or just the most expensive ones) odds are that the company does not have your best interests in mind. The quickest way to tell if you're in the right place is to look for a needs-based sales approach.

“Needs-Based Selling” is a common sales term that simply means “actually listening to the customer.” Before they show you a single product, does the sales staff take the time to get to know you? Do they ask personal questions that do not seem to have anything to do with your specific goal with this visit? Are they taking notes, or asking asking questions about your issues with your current mattress? Pay attention to how much time you spend talking with them before you even start talking about the specific products they have to offer. By taking the time to understand your needs, the salesperson will be able to make recommendations based on what will make you happy for the long run, rather than what they think will sell fast. You will be able to trust their recommendation because they know they'll be held accountable if you are not satisfied.

Testimonials

A mattress store has the unique distinction of selling a big-ticket product with very little repeat business. A poor business or dishonest company will look to simply use its customers for a fast dollar, knowing that they'll probably never see them again, and can just give them the run around if they have any complaints. However, any honest, customer-focused business knows that cultivating a relationship with their customers leads to referrals, return visits for guest bedrooms and kids rooms, and long-term success that's powered by customer satisfaction.

This type of mattress store will be the one with testimonials available everywhere. Pamphlets in their store, letters on the wall, and an entire section of their website will be devoted to letting you see what other people have said about their experience. Businesses that create happy customers want to make sure you know how happy they can make you. If you do not see testimonials readily available, chances are they have not had many people say nice things about them.

Keep an eye out for these key characteristics, and you can be certain that your next mattress store experience will be a success.

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How Some Sounds Can Help You Sleep Better

Have you been suffering from insomnia or poor sleeping for quite a long time now? Are you lacking your efficiency in each and every sector of your life as the income? And are you tired of seeing the continuous failure of therapies and prescribed medications to rectify this situation? And after all of these, when one of your friends has suggested you try some sounds to put you to a sound sleep, you are still confused how it will work out, then you are not alone in this turmoil, my friend, many of us feel the same way.

Well, let me assure you all that some sounds really help you sleep better even when you do not realize it yourself. You still do not believe me, right? Well, let me give you an example, okay? Take a lullaby for instance. Yes, a lullaby, one of those beautiful soft melodies that our mothers sing to us to put us to sleep. Ever wondered how does it do that? Well, there could be a multiple reasons behind that. For example —

• The frequency of the sound

• The correct pitching

• The neutralizing effect

Now, let me ask you one more thing, if a lullaby – which is certainly also a sound of a certain frequency can help a baby sleep then why some other selective sound effects can not do the same? A matter to consider; is not it? Allow me to help you understand how and why it works.

Say Hello to 'White Noise'

To understand it better the first term you need to understand is the definition of a certain type of noise which is in fact called the 'white noise'. This is a better and friendly kind of noise that comes out in an even and unified manner to touch each of our frequencies that can be heard easily, so that the disorganized noises are marred by it. For example, if you have a sleeping partner who is ahead to snoring all night long, this sound effect might help subdue that noise and help you sleep better. If you look closely you will notice that the sound of a running fan often holds the key to your sound sleep and if the sound is interrupted, your sleep gets interrupted as well even in a 'not-so-warm' night. In such a case, it would not be the absence of air that would wake you up untimely, it would be the absence of noise that would do so more likely.

Find Your Own Tune

No matter how effective the white noises may be, they might not work as effectively on a few of us as they tend to do with most people. In fact, sometimes they tend to have absolutely the opposite effect on people and somehow help in enhancing the disturbing notises instead of lowering them. Although it happens rarely, but if you are unfortunate enough to be one of them please do not worry. You just simply got to search for your kind of noises, the kind that would work for you. Here's an example, a variation of the white noises which is called the 'pink noise' could be your perfect lullaby and you might never know if you just drop the whole idea just because the white noise did not work. To be honest, even the sound effect of the sea could put you to sleep if you know how to use it.

It does not matter if you are choosing a simple track of your own as your sleeping aid or use some sound effect devices that you can buy in a jiffy, to have a perfect sleep you need to find your frequency. So, you're waiting for what exactly? Sleep is on the board already; getting ready to say 'ahoy!'

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10 Natural Ways To Deal With Insomnia

Insomnia is a problem that just about anyone can suffer from at any given period of time. Insomnia can be transient and related to everyday stressors. It can also become chronic, so that nearly every night you have problems getting to sleep or staying asleep through the night. 6 to 10% of the US population sufferers from some type of insomnia. Women experience this condition two times more than men do.

Lack of sleep can lead to serious health problems and consequences including, heart disease and diabetes. It is also a contributing factor to obesity and can increase chances of work and driving related accidents. Anyone who has ever experienced insomnia or even poor sleep knows that the day after can be pure misery and can affect work, relationships, and social life.

Here are ten ways you can help yourself get some sleep so you do not suffer from the long-term consequences of sleep deprivation due on too many nights without proper sleep:

  1. Set a sleep ritual. This means you go through the same behaviors before going to sleep at the same time of night. Rituals train the mind, which regulates the body, and a nightly ritual can go a long way to facilitating a healthy sleep cycle. Your sleep ritual can involve self-care like brushing your hair and teeth, putting on some soothing music, taking a bath with aromatherapy candles, and reading by candle light or even fluffing your pillows before sleeping.
  2. Use a white noise machine. White noise machines are all natural methods to elicit sleep and to ensure a healthy sleep pattern. These machines emit white noise to block out extraneous noises that might interfere with your sleep. There are also those that offer the sound of waterfalls, the ocean, or a babbling brook. Choose a sound that appeals to you and go to sleep with that sound playing all night long or just for a half hour to 90 minutes, depending on whether or not your machine has an automatic stop timer.
  3. Practice meditation. Many people meditate before going to sleep. Meditation involves having a strong mind-body connection, focusing on your breath, relaxing all of your muscles and calming the mind. When your muscles are relaxed completely, you will have less musculoskeletal pain and will sleep better. Meditation is very effective for reducing anxiety, which is a major contributor to insomnia.
  4. Practice hypnosis. Self-hypnosis is similar to meditation except that with self-hypnosis, you will focus on a specific goal, such as getting a calm night's sleep. You work with your subconscious in order to bring about a state of relaxation conducive to sleep.
  5. Drink lavender or chamomile tea. Both of these herbal remedies can help you feel more rested and ready to sleep. Lavender can be drank in tea form, taken as a capsule containing the dried plant components, or used in essential oil form in an aromatherapy diffuser.
  6. Try qi gong. Qi gong is an ancient Chinese martial art that involves gentle and graceful movements attached to deep meditation and breathing. This can be learned at a health club or from a home DVD. Just about everyone has the skill it takes to do this soothing form of exercise right before bedtime.
  7. Avoid large meals before bedtime. Eating too much before you go to bed can make it uncomfortable to get a full night's rest. Eat at least 3-4 hours before bedtime, reserving nighttime for a small pre-sleep snack.
  8. Practice Tai chi. Tai chi is an ancient Chinese martial art form that has become a popular exercise for better health. It is a bit more stimulating when compared to qi gong but understands similar movements. Tai chi should probably not be done before bedtime, instead, do tai chi about 4 hours or more before going to sleep.
  9. Try passion flower. Passion flower is a well-known herbal sleep aid that can be taken alone or used with other herbal sleep aids. It relaxes the mind and frees it from anxieties that plague your nighttime hours. Take it as a tea or use standardized capsules containing dried passionflower.
  10. Practice yoga. Yoga can be a good exercise to do right before bedtime. Yoga involves various poses while focusing on breathing and mindfulness. There are several poses, which specifically help to induce sleep and aid with insomnia:

  • Utthan Pristhasana (Lizard Pose)
  • Salabhasana (Locust Pose)
  • Uttanasana (Standing Forward Bend)
  • Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
  • Janu Sirsasana (Head-of-the-Knee Pose)
  • Savasana (Corpse Pose)
  • Paschimottanasana (Seated Forward Bend)
  • Supta Baddha Konasana (Reclining Bound Angle Pose)
  • Parsva Upavistha Konasana (Side Seated Wide Angle Pose)
  • Supta Virasana (Reclining Hero Pose)
  • Supta Padangusthasana (Reclining Big Toe Pose)
  • Savasana (Corpse Pose)
  • Setu Bandha Sarvangasana (Bridge Pose)
  • Viparita Karani (Legs-up-the-Wall Pose)
  • Siddhasana (Adept's Pose)

Take a yoga class to see if you like it or purchase a yoga DVD. Establish a routine that you can implement as a nightly ritual before retiring to sleep.

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Sleep Trackers: What Are They And Which Are The Best?

Sleep trackers are small gadgets that let you know whenever your lifestyle habits are having any impact on your sleep quality. These smart devices pick up data that keeps track of body movements at night and then provide feedback that allows you to evaluate and quantify your quality of sleep. In essence, sleep-tracking devices help you to:

  • Find out how stress, alcohol, food, and other factors affect your sleep
  • Recognize trends that disrupt your sleep
  • Identify what helps you rest better

There are many types of sleep tracking tools these days. However, features vary across the different sleep tracking products that are on the market. The following top 5 sleep trackers are arguably some of the best you can find. Read on to learn about them plus some important points you need to know before making any purchase.

1 – FitBit One

The FitBit One sleep tracker can monitor how well and long you sleep. It even has a silent vibration alarm that will wake you up in the morning without bug anyone else. However, this device is much more than a sleep tracker. It's an all in one activity tracker designed to help you remain active and improve your fitness levels. The tracker can record your steps, elevation climbed, distance moved and calories burned through the day. While using it, you can set sleep and fitness goals, see your progress stats on charts, earn badges or share your results with friends and family to help you stay motivated. It's also possible to transfer your data to a PC via the USB port or wirelessly to hand held gadgets using select Bluetooth devices. What's more, this gadget features a rechargeable battery and a rain, sweat and splash proof construction.

2 – Misfit Shine

With the Misfit Shine activity tracker, you can track your daily activities when sleeping or wake. During the day, this device tracks the distance traveled and calories burned for essentially any kind of physical activity. The device feature a halo of lights which let you know your level of activity during the day. Come nightfall, it can track total hours slept and break down data for your light and deep sleep cycles. You can use the data taken by the gadget to set sleep goals and use the inbuilt alarm to control your sleeping hours. Transferring you data to a smartphone is easy using the 'Effortless Sync' feature. You have the freedom of wearing this device as a necklace, wristwatch or pin since it comes with a clip and wristband. One of the best things about it is thanks to the replaceable battery, you do not have to deal with cables and recharging when using the Misfit Shine.

3 – Withings Pulse O2

Fitness means eating properly, staying active and sleeping well. The Withings Pulse O2 is a fitness tracker that helps you keep track of these 3 goals by monitoring calories burned and distance traveled using the device's insights and reminders. The badges reward system will keep you motivated to go the extra mile with your fitness efforts and you can transfer your data wirelessly to your Withings free account via Bluetooth.

The Pulse O2 also integrates seamlessly with the MyFitnessPal app which allows you to keep a food journal and make comparisons with the provided calories database. The Withings Health Mate app monitors your sleep cycles at night and can even keep track of your heart rate and oxygen level. Designed with a clip and wristband, this gadget can be worn any way you like. It features a rechargeable lithium ion battery that is capable of disturbing up to a couple of weeks when using the power saving mode.

4 – Lark Silent Alarm Clock

Lark is not just a silent alarm clock – it's a smart sleep tracker designed to help you get a better night's rest. During the night, the tracker uses its actigraphy technology to monitor movements as you sleep. You can view your sleep data summaries online every morning after turning off the vibration alarm through this sleep tracker's very own iOS app – the Personal Sleep Coach app which is an invaluable tool that will help you set sleep goals and give more insight into your sleep patterns .

5 – Renew Sleep Clock

Gear4 makes it possible to track your sleep patterns without wearing any device. Simply place the Renew Sleep Clock next to your bedside and the non-contact sleep sensor will monitor your breathing rate and movements as you sleep. The intelligent Renew Sleep Clock can detect when you're asleep and knows when to wake you up in your sleep cycle. This sleep tracker also allows you to connect to an iPod or FM radio to listen to soothing music as you drift away into sweet dreams. Using the Renew app, you can track how long it takes you to fall sleep, evaluate your sleep data and compare it with previous nights.

Summary

If you're thinking about purchasing a sleep tracker, I hope this article helps you make your final decision and find the right product for you. Remember to compare the features on each of the 5 sleep trackers listed above and then choose the product that suits your usage needs, budget and goals.

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