How to Beat Sleep Loss With Natural Remedies

Many type 2 diabetics need to wake up several times a night in order to urinate. I know I do … at least once, sometimes twice, sometimes three times, a night.

This, of course, interrupts a good night's sleep.

The resulting sleep loss can cause a variety of medical disorders. Indeed it can exacerbate the risks of conditions such as heart disease, stroke, kidney failure, neuropathy, blindness etc that determine the burden of being a diabetic.

Medical disorders caused by loss of sleep

You probably know that after a poor night's sleep you will wake up groggy and grumpy.

But did you know that sleep loss can impair your judgment, mess up your memory, and wreak havoc on your general health, sex life and good looks?

Here are six broad categories of disorders caused by a lack of sleep:

[1] Serious physical health problems … can be caused by persistent sleep loss.

These disorders include heart disease, high blood pressure, and strokes. As a diabetic, your risk of developing these serious medical conditions increases even further when your sleep is interrupted permanently night after night.

[2] Impaired cognitive processes … are another consequence of a lack of sleep. For example, sleep is crucial in giving your brain space in which to sort out and consolidate your experiences and memories of the day.

French and American researchers discovered that brain events called “sharp wave ripples” are responsible for consolidating memory. These ripples also transferred stored information from temporary memories (in the hippocampus) to long-term memory storage (in the neocortex).

Sharp wave ripples occurs mostly during deep sleep. So, if you do not get enough sleep, chances are you'll forget what you have experienced or learned during the previous 24 hours.

But that's not all. Lack of sleep impairs your alertness, attention, concentration, reasoning and problem solving skills which also makes learning and remembering difficult.

[3] Accidents … are more frequent with people who are sleepy.

The basic reason seems to be that, coupled impaired cognitive abilities, a lack of sleep causes blurred vision and together these make for poor judgment and decision-making.

In one study, workers who complained of excessive daytime sleepiness had significantly more work accidents, and repeated accidents in particular, compared to their fresh-wake collections.

The National Highway Traffic Safety Administration in the USA has estimated that fatigue is a contributory factor in 100,000 crashes and more than 1,500 road deaths a year in that country.

Sleep deprivation was a factor in some of the largest industrial disasters of the 20th century … such as the nuclear accident at Three Mile Island in 1979 … the nuclear meltdown at Chernobyl in 1986 … and the Exxon Valdez crude oil spill in 1989 which created one of the worse environmental disasters ever caused by humans.

[4] Your sex drive … can be killed off by a lack of sleep.

Men and women who have been deprived of sleep often state that they have lower libidos and less interest in sex than they used to have, according to sleep specialists.

Men who suffer from sleep apnea pauses in breathing while you sleep secret abnormally low levels of testosterone (the principal male sex hormone) during the night, which would explain why these men have reduced sex drives.

But so far, scientists have been unable to explain why a lack of sleep lowers the sex drive in other men and in women.

[5] Old looking skin … a skin that lacks elasticity and smoothness, and dark circles under your eyes … can be caused by a lack of sleep.

There are two reasons for this:

Firstly, when you do not get enough sleep your body releases more and more cortisol, the stress hormone. But excessive cortisol can break down collagen, the protein that keeps skin smooth and supple.

Secondly, a lack of sleep reduces the release of human growth hormone. When we are young, HGH helps us grow. As we get older it is involved in increasing our muscle mass (which Declines as we age), keeping our skin thick and supple, and strengthening our bones.

HGH is released during deep sleep, as part of normal tissue repair. If the usual wear-and-tear of the day is not patched when we sleep we will soon begin to look old. Unfortunately sleep loss interrupts the release of HGH.

[6] Weight gain … is another serious effect of sleep loss, especially if you are diabetic and need to slim down in order to beat you diabetes.

People who sleep less than six hours a night are almost 30% more likely to become obese compared to those who sleep seven to nine hours, according to a study published in 2004. This suggests that there is a link between lack of sleep and an increase in appetite.

Here's the explanation:

Ghrelin , the “hunger” hormone, stimulates the appetite while leptin , the “satiety” hormone, suppresses the appetite. Recent research indicates that loss of sleep is associated with increases in ghrelin and decreases in leptin.

But not only does sleep loss stimulate your appetite … it also stimulates cravings for high-fat, high-carb foods.

Diabetics beware!

Cures for sleeplessness

Given the seriousness of the numerous medical disorders that loss of sleep can bring, finding a cure or at least some way to improve the quality and duration of your sleep is vital, especially if you are diabetic.

You could of course start taking sleeping pills . But these do not, in my personal experience, give you quality sleep.

Most people who take sleeping pills wake up feeling groggy and remain semi-somnambulant for several hours until the effect of the chemicals in these sleep aids wears off.

Thus it would be better to avoid drugs and try natural remedies.

Here's a few you might find effective:

[1] Exercise early … in the day … as morning exercise seems to affect the body rhythms that influence sleep quality.

In a study published in the journal Sleep , researchers reported that women who exercised moderately for at least 30 minutes each day on 7 mornings of the week enjoyed better sleep than those who exercised less or later in the day.

Why is the timing of exercise and sleep interconnected like this? There is no firm answer.

A possible explanation may refer to bodily temperature. Your temperature increases during exercise and takes up to six hours to drop back down to normal. Cooler bodies are linked to better sleep so if you exercise earlier in the day you'll be well cooled off before bedtime.

[2] Green tea … before bedtime is great for relaxing your body in my experience.

Green tea contains L-theanine, an amino acid that is reputed to prevent the anxiety that interferes with sleep. L-theanine was shown, in a study in 2007, to reduce the heart rate and immune response to stress. It also induces brain waves that are linked to relaxation.

[3] Warm milk … sipped before bed is an old-fashioned natural remedy for sleeplessness.

It may work to relax you because it invokes pleasant memories of your mother rocking you to sleep on her breast.

It is best to sip warm almond milk as it contains a lot of calcium which helps the brain make melatonin, a hormone involved in the regulation of the sleep-wake cycle.

[4] Melatonin … is an internal facemaker that controls the timing of your drive for sleep.

Melatonin induces drowsiness, lowers bodily temperature and puts the body into sleep mode. The hormone is produced naturally within the body.

Research on the effects of melatonin supplements on people who have insomnia has delivered mixed results. It restores sleep and improves its quality in some insomniacs but has no affect on others.

Melatonin supplements are available over-the-counter. But, due to a lack of regulation, they are not always subject to careful or consistent manufacturing and should be treated with caution.

[5] Magnesium … plays a key role in sleeping.

Research has shown that even a minor lack of magnesium can prevent the brain from settling down at night.

Good natural sources of magnesium include green leafy vegetables, wheat germ, pumpkin seeds and almonds. Integrating these foods into your regular diet is easy.

But be careful and check with your medical advisor before taking magnesium supplements as magnesium can interfere with several common medications and too much of it can be harmful.

[6] Lavender oil … is calming and can encourage sleep in some people.

Try taking a hot bath with lavender oil before bed is a pleasant experience that may relax your body and your mind. Try it.

[7] Valerian root … is a medicinal herb with a sedating effect that has been used to treat sleep problems since the time of the Ancient Romans.

However scientific research on the effectiveness of valerian is mixed and any benefits always take several weeks to become effective. Check with your doctor before using it.

[8] Avoid bedtime snacks … like the plague, as the digestive process can disturb your sleep and prevent the sunset of deep sleep.

Do not eat anything for at least two hours before your sleep.

[9] Bedroom ambience … is really important for getting a good night's sleep.

Here are a few tips for keeping your sleeping environment as tranquil as possible:

  • No TV or other players in the bedroom … to avoid distractions
  • Keep the temperature cool but not cold
  • Make sure the bedroom is dark
  • Filter out unwanted sounds, using a white noise machine if necessary
  • Use a firm but comfortable mattress that has good support
  • Use a firm pillow that supports you head and neck
  • Use linen sheets … their breathability reduces sweat, body odor and skin irritations.
  • Wear pyjamas … to send appropriate signals to your mind

Final tip … If you do not fall sleep within 30 minutes of getting into bed and turning off the light, get up and leave your bedroom. Read or do something else that requires concentration until you feel sleepy again. Then return to your bed.

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Three Sleep Hacks: Trick Yourself Into Falling Asleep Faster

Does taking a warm bath and drinking a cup of hot cocoa no longer do the trick for you? Although the thought of hitting the sack and powering down is, to say the least, incredibly appealing when you have spent the entire day working your ass off, the ability to actually fall asleep is a struggle that many of us continue to face. The sleep countdown, which can last up to hours for some folks, may feel like days worth of torture when you simply can not sleep and are combatting sleeplessness. Luckily, science has figured out a couple of neat hacks that you can use to get sleep fast and trick your body into dozing off to the land of Sweet Slumber.

3. Explore your body's pressure points.

Yes, it's totally possible to perform acupuncture on yourself. And yes, it could work to help you fall sleep faster. For those who can not fall sleep, struggle with sleeplessness on a daily basis or simply lack of good quality sleep often opts for acupuncture, as it is a natural and effective way of signaling the body to doze off.

The first pressure point you want to work with is located behind the ear, right on the soft spot connecting your neck to your jawline. Use 1-2 fingers and press on this point for 10-15 minutes continuously. This is the perfect technique to relax and prepare your body to get to sleep.

Another pressure point that mostly always works to induce sleep is the gap right between your eyebrows. Use your thumb and press firmly on this location for 30 seconds straight. This will trick your mind into thinking that it's time to cool off and power down – perfect for those who often can not sleep and have trouble achieving good quality sleep.

2. Eye-rolling does not always make you a brat.

During REM or deep sleep, your eyes actually move around quite a lot. A trick that a lot of sleep gurus recommend when you can not fall sleep is to roll your eyes upwards toward your head 3-5 times. This basically mimics your eyes' natural actions during sleep and could get you to fall sleep faster. The idea here is simple: trick your body into thinking that it's already sleepy to actually fall sleep!

1. Do not be afraid to rebel!

This next sleep hack is designed for the badasses out there who do not mind being a rebel once in a while. Just kidding but seriously, rebelling against sleep and telling your body that you will not fall sleep might just lead to the opposite. People who often can not sleep and find themselves lying awake through the hours of the night have tried this handy trick in hopes of dozing off and getting to sleep faster.

What you'll have to do is keep your eyes wide awake and keep convincing yourself that you will not fall sleep. Your body will not be in favor of this and will instead make you feel sleepier.

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How to Relax Before Going to Bed

Biologically, one of the things that we need to do is sleep. It is by far, one of the most effective way to recharge, and replenish the energy that we lost after a long, tiring day. It does not matter if you are working day shift or night shift. As long as you have at least eight hours of sleep, you are fine.

But what if for some reason, you can not sleep?

What if no matter how much you close your eyes?

Our mind is so powerful that it dictates everything from our conscious to subconscious. It also stimulates our feelings and even brings out our issues within ourselves in form of thoughts.

When there are thoughts running through your head, whether excitation or anxiety, it may disrupt your sleeping patterns. These thoughts can become a pattern and may cause misery every time you want to sleep.

This debacle can actually be resolved if you know how to relax your mind before sleeping. So, if you're one of the people who are having trouble sleeping, you may use these tips before going to bed.

1.) Practice a Regular Sleeping Habit.

Make it a habit to have a regular schedule for sleeping. You may start by going to bed the same time every single day. Avoid staying up late even on weekends.

If you really are having trouble sleeping, discipline is a must. Now, if you feel that your night sleep is not enough for you, take a power nap in the afternoon but not too much that it can destroy your established sleeping pattern.

Now, if you are feeling the “swine reflex” where you feel sleepy after you eat, do something active like go to the Internet and play games, or chat with friend, and even doing some work.

Just make sure that the sleeping schedule that you are trying to establish will be followed.

Again, if you really want to have a good night sleep daily, this is the first and most essential step for you.

2.) Set your room right .

In order for you to feel relaxed before going to bed, avoid things that may distract you from sleeping. These activities include watching television programs, playing with your computer, or anything that can make your senses active. Plus, do not do it on your bed.

Make sure that your bed is strictly for sleeping only. Another thing to set your room right is the lighting.

Make sure that your room is dark so that your eyes can adjust and therefore it will set the mood of your room to sleeping time. You should also set the temperature of your room for your liking.

Mostly, it is recommended to at least set it in a slightly cold temperature because it is more conducive to sleeping. Also, try to check your blankets, pillows, and mattresses if they are in good condition. If not, it will just disrupt your sleeping habits since you will not feel comfortable at all.

3.) Make your own routine.

Every person has their own way to feel relaxed. This is the same thing for you. If you feel that listening classic music or even counting off stars makes you feel relaxed, then do so.

These methods will help you calm your mind instead of stimulating it. Plus, in order for you to do your routine correctly

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My Journey to a CPAP Machine

In my late fifties, I was diagnosed with mild sleep apnea. The symptoms of Sleep Apnea are firstly that the person stops breathing often due to constriction of the throat and, after some seconds, gasps to begin breathing again. This can occur many times per minute. Snoring, involuntary leg movements and restless legs are other symptoms. This break in your regular breathing pattern can lead to stokes and other complications. Sleeping on your back can make your sleep apnea worse.

My sleep physician suggested I have a CPAP machine. I resisted that. She then suggested I try a double mouth guard. That was a disaster. So I managed to avoid the need for a CPAP machine on her advice by never sleeping on my back. If I happen to do it accidentally, I soon felt my wife's elbow in my ribs.

But, now in my early seventies, I had an operation to straighten my nose and have polyps removed to reduce nasal congestion. Following this, my snoring became so bad that I was banished to the back bedroom to allow my wife the opportunity to get a good night's rest.

I decide to see my doctor about how I might fix my snoring not realizing that it was one of the main symptoms of acute Sleep Apnea. The end result of that discussion was a visit to the sleep specialist and two sleep tests. The first was to decide on the state of my sleep apnea. It discovered that I had developed acute Sleep Apnea. In fact, the first sleep test found my snoring was twice as loud as it was in my previous sleep test back in the late 1990s. The second sleep test was with a CPAP machine to determine the prescription required for the machine. This prescription indicated how the machine should be set up to work best for me.

My next issue was to decide whether to buy a machine outright or have a month or two trial of a machine. Since I had to have a machine I decided to buy one from the very beginning.

I did some research; organized a few questions I needed answered and then went to two different suppliers to get advice and to decide where I would buy the machine. I decide on the most modern machine. It had a computer chip that sent reports via the mobile network to my supplier. This allowed them to check on my use of the machine and to suggest ways to improve its use. They could also send a report to my sleep physician before my next consultation.

The supplier showed me how to set up the machine. Then he fitted the chin strap and then the face mask. The face mask has an attachment that fits into your nostrils. They come in various sizes. Once he is happy with the fit he turned on the machine set to air pressure on the prescription that the sleep scientist recommended giving me an idea of ​​what to expect that first night. He told me that the air pressure will build up in a time specified by the sleep scientist.

Finally, the machine was dismanted and the chin strap and face mask were removed. Then, it was my turn to set up the machine and fit the chin strap and mask and turn on the machine. When I put the mask on incorrectly, I soon felt the difference with the air pressure not coming into my nasal passes.

Now I was “ready” for that first night.

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Top 6 Options When Searching for a Snoring Cure

Since there are different causes that lead a person to snore while sleeping, you'll find that not all solutions are effective for all people. Fortunately, the following six snoring cures produce excellent results, so they are a great place to start your search.

Remove Allergens

Allergens cause more than just itchy, watery eyes. They also cause breathing difficulties and congestion that can leave you snoring through the night. Start off by eliminating foods you know you are allergic to, and then move on to cleaning all the dust out of your home. Next, keep windows closed to avoid pollen during allergy season. If you are unsure as to what your allergies are, you can have an allergy test performed.

Exercise and Lose Weight

One affordable snoring cure is to start an exercise program and lose excess weight. Extra fat tissue can constrict your airways, and when you lose that weight, you no longer have that compression. Often times, all it takes is just 30 minutes per day of walking or working out to see results.

Change Your Sleeping Position

Additionally, you'll want to change your sleeping position so that you are not lying flat on your back. The reason for this is that it causes the flesh of your throat to hang down and restrict your airflow. A better option is to roll onto your side instead.

Utilize Medications

There are both over-the-counter medications and prescriptions your doctor can give you that will double as a snoring cure. An antihistamine is a great choice if you're suffering from allergies while a decongestant works to clear your nasal passage. You can also try saline sprays.

Purchase an Anti-Snore Device

There are multiple products on the market specifically designed to serve as snoring cures. Snoring balls attach to the back of your pajamas to keep you from rolling onto your back, and nasal strips open up your nasal passes for better airflow. Anti-snore pillows work the same way as the tennis ball if you'd prefer to go that route. Finally, vaporizers and even CPAP machines are great options, as they keep your airways open.

Give Up Bad Habits

Smoking irritates your mucous membranes. That will lead to the swilling of the throat, which makes your airways much thinner than they are supposedly to be. A few additional culprits to avoid include drinking either alcohol or caffeine before turning in for the night. These drinks relax the muscles in the back of your throat, which then, in turn, block your airway.

If you've tried the above six methods and still have not gotten a snoring cure, you may need to have surgery. Visit your physician and discuss the treatments you've already tried, as well as any additional symptoms you may have, and they will better be able to determine if you are a candidate for surgery.

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5 Tips That Can Help You While Buying a Pillow

Buying a pillow is a very important purchase because it can very easily determine the quality of your sleep. It is a tool that will be vital to aid your sleep for the next eight hours of so. There are people who are much better off with firm and strong pillows while there are others who prefer fluffy pillows. Below are 5 tips that can enable you to buy a perfect for yourself.

1. Take your sleeping position into consideration

Yes, this is a very important point to note. Your sleeping position must essentially be taken into consideration. If you are a person who prefers to sleep by turning sideways, a sturdy pillow will be the most suitable option. This pillow will support your neck in a great manner. A flat pillow will be a better option if you prefer sleeping on your back.

2. Size

Speaking generally, the size of your pillow should match the size of your bed. Buy a single pillow if at all you have a single bed. A king sized pillow for a king sized bed will be okay. You can also choose to have a large king sized pillow for a small single bed.

3. Budget consideration

Just because you feel that a pillow is expensive than the other pillows, it does not mean that it will be better than the others. Choose a trusted and a more reliable branded instead of simply following the price of the pillow.

4. Pillow fillings

There are different types of fillings like foam fillings, feather fillings and polyester fillings. There are so many choices for you to choose from and you must determine which the best option for you to choose from is. Allergy can be a big factor for you to choose from. If you are allergic to feathers, then there is no better reason for you to not buy such a pillow.

5. Covering of pillows

This is not very important as far as your sleeping position is concerned. However it should be considered to maintain the cleanliness of your pillow. This is because dust will accumulate on your pillow after a significant period of time has passed. Sometimes this will be a very important tip and something must be done in order to get the best pillow possible. There is no escape from here as this is an important tip. It is one of the important things to remember.

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My Snoring Solution Chinstrap Jaw Supporter Review – Does It Really Work?

My Snoring Solution is a chin strap anti-snoring device that is very simple to use. It has a unique design in which the strap goes around the head vertically with open spaces for the ears as well as a cup at the bottom to hold the chin in place.

Before you purchase a jaw supporter, it is very essential that you first grasp how it works, since this will aid you in deciding if it is the correct device that will help you to stop snoring. In order to fully understand how this device works, you need to first understand what happens when you sleep. When you lie down to sleep, a cycle of events will start to unfold.

Here's A List Of Things That Will Occur:

i. You are alert and pretty much still awake.

ii. In the next stage, your brain function slows down but you are still conscious of what is going on around you and may even hear if someone is calling you.

iii. Now you have drifted off into a slight sleep; this is the stage where you transition from being wide awake to dreamland.

iv. You will get into a very deep sleep, and your heart will significantly slow down and your body temperature also dips.

v. You will then get into REM (Rapid Eye Movement) where your brain is more active when compared to other phases; however the muscles are very relaxed.

At the last stage of the sleep cycle when your muscles are fully relaxed, you will not be able to move. This also applies to the muscles found in jaw, and the chin will drop down, therefore leaving the mouth hanging wide open when you get into a very deep sleep. Following pursuit, the tongue will fall back into the throat which causes a blockage of the airways leading to vibrations when you breath and results in the loud snoring.

How Does My Snoring Solution Work To Help You Stop Snoring?

When you wear the jaw supporter while sleeping, it includes the lower jaw in an upward position and thus increases the 3D space in your airway tube and thus lessens soft tissue vibration and air velocity. With the increase of the airway's volumetric capacity and the prevention of soft tissue vibrations, the problem of snoring can be substantially minimized or even eliminated permanently.

My Snoring Solution jaw supporter easily keeps your lower jaw in a forward / upward position and significantly increases the 3-D space in your airway.

In case you have been diagnosed with the sleep disorder sleep-apnea and you are advised to acquire a CPAP ( Continuous Positive Airway Pressure ) machine, your doctor can also request that you use a jaw supporter. CPAP therapy usually forces air into your throat via a mask and in addition the pressure of flowing air will assist your body in keeping the airways open.

Are Chinstrap Jaw Supporter Effective?

These are some of the simplest and easiest to use anti-snoring devices on the market. This does not necessarily mean that it is the most efficient one. As a matter of fact, the best question to ask is if this device is right for your specific snoring problem. This question of course, has a very simple answer: this jaw supporter works mostly for individuals who snore through the mouth.

You will also need to consider the manner in which you sleep before you can decide to purchase this device. Some anti-snoring chinstraps have wider and longer straps. My snoring solution chinstrap on the other hand is more likely to stay in place without having to slide off like these other devices that have compact straps. Bare in mind though that if you snore because of a simple nasal congestion, it will not work well for you. In fact, it could have absolutely dangerous to use a jaw supporter since your nasal passage will be blocked and you'll need to breathe through your mouth.

Some of The Positives of Using My Snoring Solution Jaw Strap

There are several advantages of using this device. They include:

• Very simple to use and rated as one of the best anti-snoring aids.

• It is very comfortable to wear and does not pinch or constrict.

• Unlike a mouthguard, this is an external device that does not stop you from falling asleep easily.

• It is a fast and easy snoring solution. You simply put on the strap and go to sleep and your snoring is dramatically reduced.

Cons of Jaw Supporter

• After using this device for several months, the elasticity in the material will be reduced thus limiting the effectiveness of the strap.

• In case you are a very restless sleeper, it can experience certain movement around your head and then alter its position.


This anti-snoring device goes at $ 119. Transportation and handling is included in the total cost.


The my snoring solution chinstrap is a very effective and affordable remedy for anyone looking to put an end to snoring; specifically those persons who snore via their mouth. I can safely say that this jaw supporter is very effective and will bring back the silence to your room so everyone can get some sleep.

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Why Sleeping Pills Are Not the Answer for Insomnia – And Why EFT Might Be

It's 3:00 am and you are awake – again. While the clock is stuck in slow motion, your mind is in overdrive, racing from one topic to another, unable to settle down. Meanwhile the prospect of dragging through yet another day feeling exhausted looms large.

If you have spent many nights like this – weeks, months, or even years – you probably would just about anything to make it stop.

Unfortunately, the most common approach is to look to something outside of ourselves that will over-ride or mask these symptoms – which of course is prescription sleeping medication or other sleep aids.

I was on prescription sleeping medication for four years, and my experience seemed to be fairly common and representative.

At first it was a huge psychological improvement to take something before bedtime and sleep all the way through the night. But eliminating that night-time struggle is only part of the battle. There were three important things my well-meaning doctor did not discuss with me:

# 1: There is no pill on the market that can navigate its way through the various stages of sleep . During a truly refreshing night's sleep, we are not simply “sleep” as opposed to “wake.” Rather, we cycle through light sleep, deep sleep, and dream (REM) sleep through the night. Each stage involves different brain waves, heart and breathing rates, and muscle tension, and provides different benefits for the sleeper. It is an intricate dance between multiple stages of consciousness, and no pill is able to replicate it. Consequently, for four years I felt sluggish and groggy in the mornings and had a hard time getting out of bed – which has never been a problem for me before or since. What I did not know at the time was that this “safe” pill was messing with my sleep cycles.

Some pills do not allow for deep sleep and many suppress REM sleep, so even if you are sleeping 8 hours you are not getting the full physical, mental, and emotional benefits of a natural night of sleep.

# 2: Hypnotic sleeping pills are addictive drugs. Like other addictive drugs your body develops a tolerance to the substance so that ever higher doses are needed to get the same effect. This was certainly true for me. I had to increase my dosage several times until I finally hit the ceiling of what my doctor considered “safe.” After being there for a while there was somewhere else to go … and, in my case the pills historically stopped working. I made the mistake of going off my prescription cold turkey and experienced some of the worst insomnia I have ever had for several months after that. This is known as rebound insomnia and is a common withdrawal symptom from sleeping pills. Other known withdrawal symptoms include panic attacks, heart palpitations, seizures, anxiety and depression … so I actually got off fairly easily. Now, after my clients stabilize their sleep and are ready to release their medication, I recommend a tapering program. It works much better!

# 3: Sleeping pills may mask symptoms for a time, but they get at NONE of the original causes. Taking a sleeping pill is like holding a beach ball under water. You can over power it for a time, but eventually it is going to pop up again. To truly move beyond insomnia, you need to address the underlying causes or it will just return its ugly head again and again.

In my 28 years of searching for help with my own insomnia, by far the best method was EFT (Emotional Freedom Techniques.) Unlike sleeping pills, which, at their best, temporary mask symptoms, EFT effectively alleviates both symptoms and causes. While sleeping pills disturb the body's chemistry and can often have unpleasant or dangerous side effects and / or withdrawal symptoms, EFT clears out blockages from the whole system, and is wonderful for overall health. Best of all, while sleeping pills create a psychological dependence on something outside of yourself, EFT promotes self-understanding and true empowerment. You are no longer a victim of your body but can meet yourself right where you are and deal with whatever comes your way. After 28 years of searching for something to end my chronic insomnia, I can finally say I am happy with my sleep.

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All About The BiPAP Machine

Treatment of Sleep Apnoea Using a BiPAP Machine

Bilevel Positive Airway Pressure (BiPAP) machines are devices that are used for the treatment of sleep apnea. They are also known as Variable Positive Airway Pressure (VPAP) machines. The major function of these devices is to force air through the patients' nostrils and to control the air pressure when they exhale. This ensures that a proper balance is maintained. The air forced down a patient's airway is pressurized to prevent throat tissues from collapsing.

These devices are quite similar to Continuous Positive Airway Pressure (CPAP) machines, although they have some essential features that make them a more attractive option to some patients.

How Does the Machine Work?

The machine has a small pump that is secured over the mouth of a patient via a mask. It monitors breath and controls the kind of pressure needed by a patient for breathing in and out. It has a humidifier that assists in keeping skin around the nostrils moist. It acts more like a ventilator as it does not necessarily assist in natural breathing. However, it keeps the lungs active by assisting in artificial breathing.

The major difference between a Bilevel Positive Airway Pressure machine and the CPAP machine is that the former can control the pressure being administered while the latter can not. When a patient breathes out, pressure is lowered. When breathing in, pressure is increased.

Patients who previously used CPAP machines and switched to Bilevel Positive Airway Pressure machines find it easier to breathe. CPAP machines typically have a continuous administration of pressure making a patient feel uncomfortable.

The machines are usually used to treat obstructive sleep apnea; but when combined with other treatment options, they become a good cure for central sleep apnea.

The downside of these machines is that their cost is usually high and patients may feel uncomfortable wearing the mask. However, most patients overlook these disadvantages because using the BiPAP makes them sleep better through the night.

These sleep apnoea treatment machines also come with one of three types of masks, which are:

Nasal mask – This type of mask is suitable for people who have difficulty sleeping. They are convenient to use as they are portable.

Oral mask – This is a humidifier type of mask, essential for people who sleep with their mouths open. It helps prevent your mouth from drying.

Triangular mask – This type easily fits any face shape.

BiPAP machines have three main functions:

They improve overall oxygenation in the body by helping in breathing.

They improve heart function of a patient.

They reduce the effort of your lungs in breathing.

Such a device is normally fixed by qualified doctors. They determine the pressure that will be required to help patients breath naturally and normally through the night. Moreover, doctors can allow a patient to stop using the mask for a few days, if the patient experiences any problems with the mask. If you're in need of it, you can purchase the machine after you've given a prescription by your doctor.

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CPAP Machine: Common Side Effects

Risks Associated with the CPAP Machine

For those suffering from sleep apnea, CPAP has played a great role in ensuring that they have quality sleep every night. It is usually a painless experience and has little side effects. Your doctor may have recommended that you begin CPAP therapy, but you're worried about what kind of effects it may have on you, below are some of the side effects that you may experience:

1. Allergies and Skin Irritations

These mostly arise from the masks used. Sometimes a person may develop an allergy or another type of skin reaction to the type of mask used. If this occurs, simply switch masks to one made of a different material.

Luckily, CPAP machine masks comes in a wide range of materials, shapes and sizes. There are some that have special types of straps that ensure that the mask does not come into contact with any part of your skin. If you still find trouble finding a mask that works for you, you could ask for input from your sleep specialist to recommend nasal pillows which are flexible and small cones that fit into your nostril.

2. Congestion, Sneezing, Runny Nose

Runny nose, congestion, sneezing, nosebleeds and sinusitis can occur while using CPAP. These symptoms can be taken care of by using a heated humidifier. Additionally, you want to ensure that the CPAP mask is the right fit.

There are some patients who find relief by using nasal sprays before sleeping. If you find that all this does not help, you can talk to your sleep specialist to recommend a different form of treatment to help with your symptoms.

3. Dry Mouth

Dry mouth is usually caused by breathing in through your mouth, or through the CPAP machines. This can be treated using a CPAP that has a heated humidifier. If this symptom persists then your sleep specialist can recommend chin strap which can help to keep your mouth closed as you sleep.

If your dry mouth continues, you might want to get your mask checked as it could have leaking air into your mouth.

4. Stomach Discomfort and Bloating

As a result of a problem in your air pressure, you can experience bloating and discomfort in your stomach. If you experience such symptoms, you could talk to your specialist who can then suggest that you adjust your settings.

In addition to these side effects that you may experience, there are other problems that you may face with the CPAP machine equipment.

Mask leaks are a fairly common problem with CPAP machine masks. They can be caused by a number of factors. To prevent mask leaks, you should try washing the mask on a daily basis. It is also important that you wash and moisturize your face before you wear the mask.

It can help to adjust the mask's straps. If the straps are not fitted well, a leak may occur.

Other problems you may experience with the equipment include air pressure problems which could lead to difficulty in breathing, as well as swallowing too much air.

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How to Naturally Achieve a Good Night’s Sleep

Sleep is an important cornerstone of good health. Even if you manage to maintain a healthy diet or physical activity, your wellness will greatly suffer from lack of adequate, restful sleep.

Six to eight hours a night appear to be the optimum amount of sleep every night. While the exact amount of sleep for the best level of health remains open to debt among researchers, six to eight hours seems to help energize one's system and the body's natural rejuvenation and repair process.

Anything less or in excess of this ideal amount of sleep could spell trouble. Impaired sleep in particular could lead to significantly weaker immune, accelerated tumor growth, bad memory and mental performance, and even a pre-diabetic state that will make you hungry and craving food more often.

Now, how do you make sure you are achieving a good night's sleep? Here are some natural tips to do so:

  1. Get to bed as early as possible, as the body does most of its recharging from 11 pm to 1 in the morning. Get into a nightly routine, too, so your body will better recognize that it's time to get some shutee. The key is consistency.
  2. Turn off or block out light. Sleep somewhere as dark as possible. Use curtains, blinds, or an eye mask to block out each stream of light, particularly if you live in an urban setting.
  3. Move electrical devices away from your bed, as they will give you a sudden jolt and interrupt your rest. Turn off your gadgets and the Wi-Fi an hour or so before preparing for bed.
  4. Reserve the bedroom for sleeping – if you can, keep the television set, laptop, or disruptive things and activities outside.
  5. Avoid coffee! If you must have it, drink your cup in the afternoon at the latest.
  6. Do not eat or drink anything within two hours of going to bed. This will reduce the need for you to get up and go to the bathroom. Give your digestive system sufficient time to rest and recuperate, and spare yourself from the carbs and sugars that will raise your blood sugar and delay your sleep time.
  7. Do something relaxing or sleep-promoting. This could include listening to relaxing music, reading a spiritual book, or journaling. The trick is to keep your mind from racing and harboring so many thoughts.

A high-quality sleep aid may also assist you in your quest for the best sleep ever.

Choose a sleep supplement that promotes sweet slumber through tried-and-tested natural ingredients such as gamma-amino butyric acid (GABA), passion flower herb, and the natural hormone melatonin. Nootropics, too, can be paired with relaxant in these supplements and enhance your cognitive skills and brain functioning while helping you get the sleep you need.

You deserve a good night's sleep. Never sacrifice this important aspect of health for anything, even for success in your career or other life pursuits. Pay good attention to the amount and quality of your sleep and you will get properly rewarded.

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Sleep Deprivation and Impaired Cognitive Ability

A sound sleep is every human being's necessity, and those who get it are considered blessed, especially in a fast-paced city life. A proper sleep results in improved energy and productivity, healthy heart, brain and immune system, good mood, and even a longer life.

The World Sleep Day observed on March 11, 2016 drew people's attention through some events here and there and a number of articles on the subject, highlighting the importance of a sound slumber. It is estimated that about 20 percent people in the world are sleep deprived.

While a proper sleep ensures a good health for the person, the lack of it can result in a variety of complications, such as poor judgment, hampering work performance, mood instability and some mental problems.

Effects of chronic sleeplessness

When a person is sleep deprived over a period of time, there could be serious implications on mental health apart from the usual physical hormones. Not getting adequate sleep can directly impact the mental state of a person. Feeling foggy is an of-repeated complaint by people who do not sleep properly. The rehabs treating mental disorders, like the mental health treatment centers , are great supporters of sleep.

Here are some of the consequences of sleep deprivation:

It slows the thought process : Sleep measurement reveals that insufficient amount of sleep leads to low alertness and poor concentration in people. Attention and focus becomes visibly poor rendering it impossible in pursuing a task with diligence.

Inadequate sleep impairs memory : Whatever is learnt and experienced during the day is embedded into the short-term memory of the brain during sleep. Beside, there are also nerve connections in the brain which are strengthened during sleep. When there is insufficient sleep these two aspects get affected and the memory tends to become poor. With a poor concentration on work (during the course of the waking period), it is unquestionably that something is going to be embedded into the short-term memory and thereafter the long-term memory.

Insufficient sleep leads to poor learning : Inadequate sleep is linked to poor learning abilities. One can not focus well when sleep deprived and it becomes difficult to learn new things. At any level, sleep deprivation can affect a person, be it a student, professional or someone managing the household chores.

Impact on reaction time : It is one of the most negative impacts of poor sleep when the reaction time of a person slows down considerably. Certain jobs like driving require a faster reaction time, and a poor reflex can prove to be dangerous. But not getting enough sleep would come in the way, as it slows down reaction time in a person.

Poor sleep results in foul mood and mental instabilities : Continued poor sleep for a long period can give rise to numerous mental abilities in a person. Sleeplessness can result in irritability, anger and frustration in a person. When this becomes a chronic habit, signs of mental abilities become conspicuous. The cognitive ability of a sleep deprived person declines significantly and it becomes evident from his or her daily dealings. Here, one should give high importance to getting the right amount of sleep for a healthy physical and mental health.

Even medical practitioners emphasize on a sound sleep while treating patients suffering from mental conditions. Sovereign Health Group is committed to providing the right treatment to every mental patient and ensures a long-term recovery. If someone in the family is suffering from a mental problem, call at our 24/7 helpline number 866-954-0529 for immediate assistance.

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Symptoms Of Obstructive Sleep Apnea

Signs That You Have Obstructive Sleep Apnea

Obstructive Sleep Apnea (OSA) refers to a condition in which a person's breathing is reduced or paused while sleeping. People with this condition have to wake up once in a while for them to resume normal breathing. This happens mainly when muscles relax, leading to the loss of muscle tone that causes the upper airway to disintegrate, thus reducing the person's breathing.

This condition affects people of all ages and can be termed as partial or complete obstruction. Affected people should seek treatment early to avoid major health risks like high blood pressure, heart attack and stroke.

What Are The Symptoms?

Some of the most common OSA symptoms are:

1. Headaches – Most patients say that they experience this at night or in the morning.

2. Fatigue – Patients do not have enough rest when they go to bed at night. This causes them to be excessively fatigued during the day.

3. Weight gain – Patients gain a lot of weight which they find difficult to explain.

4. Heartburn – Patients experience this during the wee hours of the night.

5. Mood swings – Patients usually feel moody most of the times. They may be happy one moment and sad the next moment. They are also easily irritated.

6. Snoring – Almost all OSA patients experience this. However, snoring does not necessarily mean you have the condition.

7. Some patients experience night-time spells of gasping for breath.

8. Patients sweat a lot while they sleep.

9. Patients become restless during sleep causing them to toss and turn.

10. Patients may stop breathing while sleeping.

11. Most patients get up at night to use the bathroom.

12. Some experience chest pains while sleeping.

13. Decreased sex drive.

14. Depression.

15. Increase in heart rate.

16. High blood pressure.

17. Memory loss.

18. Anxiety.

Children may experience some of the above symptoms; however, they are more pronounced in adults. In the cases of children, the following are symptoms to watch out for:

1. Poor academic performance in school.

2. They wake up several times during the night.

3. Most children wet their beds.

4. Strange sleeping positions.

5. They become inattentive or hyperactive.

6. Failure in gaining weight.


Treatment of this condition is very possible. Treatment options available to patients are very many; hence, they should take advantage of this. Your doctor may advise you to use machines like CPAP, VPAP or BiPAP to help you reduce the dangers of this condition. You may also be advised to undergo surgery to get rid of soft tissue like tonsils.

Your doctor will examine you and, after the full diagnosis, you'll be advised on the best treatment option in regards to your personal case. The treatment option you'll be given is different from other patients with the same condition. This is due to the differences in sleep disorders and bodily conditions. Simply put, people are different.

It's essential to schedule an appointment with a doctor if you or your child experiences these symptoms. Starting treatment early helps reduce risks that come with the condition.

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What You Should Know About Sleep Apnea

There are many things we take for granted. One such issue we tend to think would happen normally for every individual is breathing. However, nothing could be further from the truth. The Australian Health Survey, in 2011-2012, conducted a survey which indicated that 6.3 million Australians suffered from respiratory problems.

Here are a few things you should know about respiratory problems, particularly concerning sleep apnea.

1. Habits To Avoid

Health professions have warned about dangers of smoking. Smoking affects almost every part of your body and it's considered a major cause of respiratory diseases, for it retains fluids in your throat and airway. Not forgetting that smoking also narrows nasal passages, further contributing to the negative impact.

Alcohol is one other thing you should avoid when you have breathing issues, because it decrees muscle tone at the back of your throat, thus interfering with airflow.

You should also avoid eating unhealthy foods that can cause you to become overweight.

Sleeping pills also cause increased slowed muscle relaxation, narrowing the upper airway. An anaesthetic drug during surgery poses the same danger.

2. Normal Breathing Or Snoring

Air is supposed to pass through the nose via a flexible structure in the back of the throat (the soft palate), when normal breathing is taking place. The airway is held open by muscles when you're awake. Once you fall sleep, these muscles are relaxed, but the airway normally stays open.

Snoring takes place when breathing is obstructed during sleep. In some cases, snoring can be harmless; but in other cases, it can be a sign of serious medical conditions. This occurs when excess fat deposits, the uvula and a long soft palate contribute to airway narrowing. Muscles can also relax enough to cause narrowing of the airway, thus obstruction air flow. When air pushes through these obstructions, the soft palate vibrates causing the sound.

3. Major Risks Bought About By Respiratory Issues

When you're not breathing your blood pressure goes up. Moreover, oxygen levels in your body fall and excite receptors that alert your brain. Through the nervous system, your brain sends signals in response to this, especially triggering your blood vessels to increase the flow of oxygen in your heart and brain.

The effects of such respiratory issues experienced at night tend to carry on even during the day, when you're awake. Multiple biological mechanisms that persist during the day are triggered by low oxygen level during the night.

It's also believed that if you have a sleep-related disorder, you're likely to suffer from a cardiovascular disease. The cardiovascular diseases include stroke, coronary artery disease and atrial fibrillation. Hypertension is also a common problem. With sleep apnoea, you either are at risk of suffering a heart condition or you previously had a cardiovascular disease.

Considering such serious diseases that may arrise simply due to respiratory problems, it's certainly wise to seek treatment as early as possible. Fortunately, there exist specialized medical facilities capable of dealing with just this problem. You would also benefit from diverse treatment options, suited to your particular case.

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Sleep Apnea Help Using Machines

Have you experienced sleeping problems related to difficulty in breathing? Then you are probably suffering from sleep apnea. This issue is one of the most common sleep disorders today. It causes interruptions in sleep due to shortness of breath. Statistics show that there are 12 million Americans who suffer from sleep apnea.

This sleep disorder comes in three different forms: obstructive sleep apnea, central sleep apnea and mixed apnea. OSA or obstructive sleep apnea is the most common form of the disorder. This takes place when the airway is blocked allowing the soft tissues at the back of the throat to collapse.

Considering the countless negative effects of this sleep disorder you should seek professional help as soon as possible if you suffer from this condition. The most effective and renovated treatment for sleep apnea is CPAP, also known as Continuous Positive Airway Pressure. This is a non-surgical treatment that is used to keep the soft tissues in the throat from collapsing. In effect, it increases the air pressure of the throat letting one breath normally at night while sleeping. Aside from that, it is also favorable to patients with coronary artery disease.

A CPAP device comes with a mask that the patient must wear every night. Even though wearing this device is pretty awkward it will assist in overcoming this condition to allow for other restless nights. As a result, you'll become more active, alert and productive in doing day-to-day activities. Other benefits of getting a proper night's rest are reducing the risk of: heart failure, high blood pressure, depression and anxiety.

This device can only be purchased through prescription. This is because doctors need to study each individual case to know whether one is affected by sleep apnea or some other sleeping disorder. CPAP machines are lightweight. Therefore, this device is small enough to place on a bedside table. This machine comes with a tube and a mask that delivers pressurized air to those who suffer from this condition. The pressure can be adjusted based on the patient's choice and preference. The CPAP mask must fit snuggly. It should create a seal between the patient's face as to not let any excess air out while breathing.

These masks come in three types. The first type covers the patient's mouth and nose. The second type covers only the nose. This type is also referred to as NCPAP or nasal continuous positive airway pressure mask. The final CPAP masks are nasal prongs type which only fit around the patient's nostrils.

It has been reported that using this device may have with several side effects. These include: nightmares, sore throat, nasal congestion, dry nose, stomach pain, eye or skin irritation and chest discomfort.

However, the benefits outweigh these possible side effects as people suffering from sleep apnea can have severe health problems such as stroke and heart failures to name a few. Speak with your dentist straight away if you encounter any signs or symptoms of sleep apnea.

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